Healthy & Fit Magazine March 2018 edition

Healthy & Fit MARCH 2018 HEALTHYANDFITMAGAZINE.COM

FREE!

MAGAZINE

Kyle Schoenmaker

End it with a kick!

Try these two metabolic workout finishers

Finding happiness Tips to bring more positivity into your life

A trainer who takes care of his body for now, and the future

Had your fat today?

Why you need it to stay slim

Brain boost How exercise makes a difference

WALK WITH COURAGE. RUN FEARLESSLY. FINISH WITH STRENGTH.

Register today at: www.KomenMichigan.org/MMRace18

Join fellow fighters, breast cancer survivors and co-survivors at this year’s Mid-Michigan Race for the Cure®!

SUNDAY, APRIL 29, 2018 2 PM ADADO RIVERFRONT PARK LANSING, MI This year, it is estimated that over 8,000 Michigan women and men will be diagnosed with breast cancer.

Join us at this year’s Mid-Michigan Race for the Cure® to help ensure that the people in our community who hear those four terrible words, “you have breast cancer,” find it early and beat it!

ABOUT THE RACE • 5K Run/Walk or Community Walk • Special activities for children • Live entertainment • Post-Race celebration, awards and refreshments

Questions? Contact us at (616) 752-8262 or info@KomenMichigan.org

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IN THIS ISSUE

MARCH 18

Contents MARCH 2018 | VOLUME 13 | ISSUE 11

Fit Features P9

Cameo Bayes Jennifer Davis On the cover: Kyle Schoenmaker Photo credit: Erica Spencer Photography

FLu & the heart | P11

Editorial P10

Oral cancer prevention Going to the dentist isn’t just about your teeth, it may save your life

P11

Flu and the heart What influenza can do to your heart is alarming

P12

What will make you good at yoga? You have what it takes

P13

Keep working on it! New Year’s resolutions amiss?

Here’s how to get back on track

P14

Owning up Accountability can help your life move forward

P15

Had your fat today? You need to eat a certain amount to stay healthy and slim

P16

End it with a kick Need a metabolic hit to your workout? Try these two finishers and start seeing progress

P18

Boost your brain power Exercise can make a world of difference

P20

Chiropractic for kids Adjusting techniques can be modified for any size, age

P22

Finding happiness Tips to feel good about yourself

Finisher | P16

Contact us

Have an idea for a story? Would you like to have your business receive magazines for you and your coworkers? Please contact us at 517.599.5169. We look forward to speaking with you!

4

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Chiro & kds | P20

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Dr. Denise Rassel, PSc.D

(517) 507-0084 517-507-0084

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*Complete details of the NutriMost Guarantee can be seen on our website or in the office upon request and prior to the sale. Results may vary based on an individuals physical health, diet, personal commitment and adherence to the NutriMost program. Doctor Supervision is provided by licensed Professionals. **This Pastoral Medical Association (PMA) practitioner does not practice medicine. More specifically, this practitioner does not: examine, diagnose, treat, offer to treat, cure, or attempt to cure: any physical or mental disease or disorder, or any physical deformity or injury. Nor does this practitioner prescribe or recommend any drugs or medicine.

ABOUT US

MARCH 18

Our contributors March 2018

Justin Grinnell, B.S., CSCS

Tom Matt

Lisa Marie Conklin

Ryan Haughey B.S. CPT - ACE, SASTM

Kimberly Whitfield

Eric Eby, DDS

Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

Ryan is the fitness manager and personal trainer at the University Club of Michigan State University.

Tom is heard locally on 1240AM WJIM Saturdays at 9am and on MSU’s WKAR 94.5FM and AM870 at 5 pm Sundays.

Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.

PRODUCT REVIEW: Low calorie pork snacks Chicharrones cooked in olive oil are a fluffy answer to pork rinds.

Bacon’s Heir takes fresh pork skin, melts off the fat, cures the skin in salt, then rapidly puffs it in olive oil. And they taste great! At 100 calories per bag, and multiple flavors to choose from, this is an alternate snack that fits into any diet. Check out baconsheir.com for more information.

Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch.

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Lisa Marie Conklin is a certified personal trainer and freelance writer. Conklin provides the Fit Bits information.

Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.

PRODUCT REVIEW: Avoid chafing and blisters Glide Outdoor is an anti-chafing blister balm. Put it on before you go outside, and anywhere skin is rubbed by clothing, footwear or skin against skin, the balm forms an effective, dry, invisible barrier. Doesn’t smell and it works great! Visit the web site at bodyglide.com for a complete line of products. Glide Outdoor sells at $9.99 for the 1.5 oz size, and is $7.99 for the .80 oz size.

Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch.

Introducing MYZONE for new and existing members!

Call 517-708-8828 or stop into the club for more information!

PUBLISHER

BY TIM KISSMAN

Finding support is paramount for every aspect of life

A

dvice is great. No matter what you’re trying to accomplish in life, chances are there is someone who has been on a similar path who can share their experiences. Learning about the pitfalls, the highs and lows, challenges and how to deal with success, is a great motivator. It helps you keep on track.

It’s always good to have someone you can question. It’s always good to have “a guy.”

Do-it-yourselfers know what I’m talking about. You need to have “a guy” you call to see how to replace a sink, or wire a new light, or check out why the light on your dashboard won’t go off. For those who have that network, you can save some cash while having the satisfaction of learning how to take care of It took a few years, but I finally listened to your property yourself. That’s a Kyle (see opposite page) about how to get in shape. It worked! good feeling.

In your professional life, it shifts from “a guy” to a contact. I can’t tell you how many times I’m approached to find out who I know in the business world that can handle printing, design, writing, or anything else people deem as part of the publishing business. I’ve become a contact for others, and I like that.

My feeling is that if you have a network of people who help with your property and profession, why not find people who can help you with your health? Your health should be your top priority. Without it, you can’t enjoy much of anything else.

So find yourself a health guy or girl. I talk to my trainers all the time to sound off ideas, habits and of course ways to burn calories and stay strong. They’ll tell you there are no shortcuts, it takes time and work, but it does help to have people who know what they’re talking about. I have friends who are physical therapists, doctors and, of course, the subjects of many of my articles have become part of my support network over the years. It all helps, trust me.

But in order for your guy, your contact, or whatever, to work, you have to start moving in a direction. Set a goal and chase it. Hold yourself accountable. Whether it’s having the right tools, or putting yourself in the right situations, make sure that you have people along the way to help.

In the end, it’s a rewarding feeling to reach your goal. And, believe it or not, it’s even more rewarding when you become someone else’s resource.

Enjoy the issue!

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Healthy & Fit

MAGAZINE

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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations.

This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

FIT FEATURES Cameo Bayes Cameo Bayes, 26, of Marshall, is a health and wellness coach and group fitness instructor. She said working out does more than just keep her in shape, it’s great for her state of mind. “Working out, for me, is therapy,” she said. “I know when I work out I feel good. It keeps me focused, and I have a more positive attitude of life. Fitness has helped me learn to love my body inside and out. It has given me greater strength in body, mind and soul. When I take care of myself, every other aspect of life goes better.” Her workouts vary from cardio, strength training and yoga, and are usually done at home. She said she eats a balanced diet with whole foods, while making sure to pay attention to portions. She said she likes to eat as healthy as possible, even though the urge to stray happens. “My desire to feel good trumps the quick desire to cheat,” she said. “Having accountability, for me, is a key part of staying consistent in both fitness and nutrition.” Her advice to others: “If it’s a goal weight ask yourself what does that number mean to you?’” she said. “Track your daily habits because it’s the small consistent behaviors that add up. And be accountable with someone. Starting to live a healthy life isn’t always easy, it’s important to have others on the journey with you.”

Jennifer Davis Jennifer Davis, 34, is a yoga instructor and stay-at-home mom to three children.

She said she likes to stay in shape to keep her body fit and mind sharp. “Exercise is healthy not only for the body, but for the mind, as well,” she said. “My yoga practice gives me energy, strength, and reduces stress. Our bodies are incredible gifts and I think it’s important to take care of what we’ve been given.” Besides yoga she likes to walk, dance and play with her children. “I have very active kids and keeping up with them is a form of exercise in itself!” she said. “Instead of planning out a specific workout routine, I like to make sure every day involves some kind of physical activity. I love my time at the gym, but if I can’t make it to the gym I turn up the music and dance with my toddlers at home.” As far as her diet, she said she likes to find balance in her eating. “I have tried diet plans in the past, and for me personally they seem to drain the joy out of eating,” she said. “I simply try to eat a balanced diet that includes plenty of healthy elements, but also leaves room for some foods that I eat just for the enjoyment of it.” While she said she’s hiked the Grand Canyon and throughout the Green Mountains in Vermont, she said she’s currently training for a 5K in April.

“Running is a huge challenge for me, so a 5K may not sound like much, but it’s going to be tough and I’m looking forward to it,” she said. Her advice to anyone looking to live a healthy lifestyle is simple: start with small changes. “Remember to appreciate your worth and make healthy changes towards the best version of yourself, without comparing yourself to others. You are beautifully and uniquely you.”

ON THE COVER: Kyle Schoenmaker Kyle Schoenmaker, 27, of Lansing, is the training director at State of Fitness in East Lansing. The former college soccer player says fitness provides the footing for his well being. “Without fitness I wouldn’t have the self confidence or sense of peace that comes with knowing I’m making good decisions for my future,” he said. “This is the only body that I will have and the decisions I make now will be the foundation for my decisions in the future. My biggest goal is to be the best version of myself for my family and my future children.” His workouts focus primarily on strength movements. “I focus on movement patterns and complimentary movements with the intention of not only becoming stronger but also becoming a more efficient athlete,” he said. Even as a trainer, Schoenmaker said he tries his best to eat smart, but doesn’t always win that battle. “My diet has its ups and downs, with the downs typically coming on the weekend,” he said.

“I enjoy eating a lot however I also make sure that, for the most part, what I consume is natural and is primarily protein and greens. In my opinion there should never be a point where you beat yourself up for enjoying food.” He said his immediate goal continues to be to gain strength, but lately it’s been more of a mental challenge. “It is always my goal to become stronger,” he said. “I am striving to become more mentally strong as well. The mental strength it takes to complete a hard workout carries over to being able to break through mental barriers that I experience every day.” His advice to people looking to get in shape is to find someone you trust to help you along the journey. “Fitness is not always something that can be accomplished by yourself and the best plan is to find a friend or professional to hold you accountable,” he said. www.healthyandfitmagazine.com

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TEETH

BY DR. ERIC EBY

Oral cancer prevention Make an appointment for you, and your family, to get screened

A

pril is Oral Cancer Awareness Month and, in preparation, we would like to invite you to join us in preventing oral cancer from devastating your family! Oral cancer awareness in the American public is low and screening is very simple.

Approximately 49,750 people in the U.S. will be newly diagnosed with oral cancer this year. Each day in the U.S., 132 new cases of oral cancer are diagnosed, and one person dies every hour of each day 365 days a year. Unfortunately, the problem worldwide is much greater, with new cases exceeding 640,000 cases annually.

There are two distinct pathways through which people arrive at oral cancer. The first and most recognized by the public is through tobacco and alcohol of any type. Less known to the public is exposure to HPV-16 which is now the leading cause of oropharyngeal cancers in the U.S. This is the same virus respon-

The signs and symptoms of oral cancer Red and/or white discolorations of the soft tissue of the mouth Any sore which does not heal within 14 days Hoarseness which lasts for a prolonged period of time A sensation that something is stuck in your throat when swallowing Unexplained numbness in the mouth Ear pain that occurs on one side only A sore under a denture, which even after adjustment, still does not heal A lump or thickening that develops in the mouth or on the neck

sible for the vast majority of cervical cancers in females.

Unfortunately, the quickest growing segment of the oral cancer population is young healthy, non-smokers, due to HPV-16. So be proactive about vaccinating your children and young adults.

Detection of oral cancer is important at very early stages because early intervention allows for high survival rates, SO GET SCREENED. Just like breast, skin, cervical, colon, and prostate screenings, oral cancer screenings should be done no less than once a year. Your oral healthcare professional should be doing this at every hygiene exam with a bright light and mouth mirror; a tongue depressor without light does not suffice.

Please ensure your dentist or hygienist is screening properly and that they mention the screening during your visit. Going to the dentist isn’t just about your teeth, it may save your life.

ORAL CANCER FACTS

Oral Cancer Facts

48,250 Americans diagnosed 48, 250 A M E RI C A N Swill W I Lbe L B E D I AGN O S E D W I T H with this year O R A Loral C A cancer N CE R T H I S YE A R alone.

A LON E.

Worldwide the problem much WO RL DW I DE TH E P RO B LisE M I S M UC H GR E AT E R , W greater, with N E W C A SE S Enew XCE Ecases DI N G exceeding 640, 00 0 A N N UA LLY. 640,000 annually.

The growing ofEthe T H Efastest FA ST E ST G ROWsegment I N G SE G M N T OF T H E O R A L oral/oropharyngeal cancer population O RO P H A RYN G E A L C A N C E R P OP UL AT I O N , A R E are HPV16+ young non-smokers.

H PV 16+ YO U N G N O N  SM O K E R S .

One will every O N E person P E RSO N W Idie L L DI E E Vhour E RY Hof O UR OF E V E RY D every day 24/7/365 from 24/7/365 F RO M O R A L C A Noral C E R I N T H E US . cancer in the US.

EBY DENTAL CARE • OKEMOS, MI 48864 (517)349-9860 • WWW.DREBY.COM

Tobacco use in all TO BACCO U SE I N of A Lit’s L Oforms F I TS Fand O R M S A N D A LCOH alcohol are still major risk factors A RE ST I L L MA J O R RI SK FAC TOR S for FOR ORAL CAN oral cancer.

To learnAND more,sYMPTOMS please visit: www.oralcancer.org sIGNS . RE D A N D / O R WH IT E D IS CO LO R AT IO N S O F T H E S O F T T IS S U E OF T H E M O U T H

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. A NY S O RE WH IC H D O E S N OT H E A L WIT H IN 1 4 DAYS . H OA R S E N E S S WH IC H L A S TS F O R A P RO LO N G E D P E RIO D O F T I M E

DR. ALICIA WILLIAMS

HEALTH

Flu and the heart What influenza can do to your heart is alarming

I

nfluenza can be very dangerous for people with heart disease.

It increases stress on the heart through drasitic changes in blood pressure and heart rate. This stress can cause a heart attack.

Even a healthy heart can be affected by the flu virus. The virus can irritate the heart and in some people, can lead to a serious heart infection and heart muscle weakness. When infected, the heart muscle and the heart lining can become inflamed. This is why it is very important not to exercise when you have the flu.

The flu vaccine is not perfect. The good news is there are simple ways for preventing or reducing the severity of the flu.

• Keep your Vitamin D (25 hydroxy)

level in an ideal range

(50-80 ng/ml).

• Wash hands frequently.

• Stay hydrated and try to eat

Symptoms to watch for that may indicate a heart infection: • Chest pain or pressure • Shortness of breath or trouble

breathing when lying down • Swelling of legs or abdomen • Dizziness, or feeling like you will

pass out • Fluttering or racing of heart • Profound weakness It’s important to discuss any treatment or worrisome symptoms with your primary care provider. If symptoms are severe you may need to seek emergency help. An ECG, x-ray of the lungs, blood work and echocardiogram can be helpful depending on your symptoms.

fresh or minimally processed foods.

• Try to get enough rest.

Dr. Alicia Williams, D.O. is a Board Certified Cardiologist at The Center for Optimal Health. Reach her at (517) 324.9400 or at www. cfohealth.com.

Meet our new Board Certified Cardiologist Dr. Alicia Williams, D.O. Specializing in the prevention of heart disease “Treating the Cause…Not the Symptom” Partners with

(517) 324-9400 • cfohealth.com

David Pawsat, D.O.

Founder Certified Integrative Physician

Christine Blakeney, D.O. Certified Wellness Family Practiioner

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11

YOGA

BY ANN CHRAPKIEWICZ

What will make you good at yoga?

You have what it takes

D

o you remember learning how to walk for the first time? Do you remember how many times you tried and fell? Or thinking that each fall was a failure?

As a toddler, do you remember ever thinking that walking was not “your thing”? That you weren’t very good at it?

Or that you didn’t like it very much?

I have posed these questions to yoga students hundreds of times. So far, no one has said “yes” to any of the above. If you are the exception, I would truly love to hear from you and learn about what it was like!

But if you said “no” to all of the above, I see it as a perfectly good thing that you weren’t keeping track of the falls, not keeping track of all the times you tried but couldn’t yet get your balance.

Can you imagine learning how to walk, and checking your mental calendar each day, wondering when you were

going to get your walk just right?

What happened?

At various points along the way usually after we learned to walk - we became defined by our outward skills. By what we or others perceived we were “good at.”

We were graded on our performance rather than on our level of involvement or enjoyment.

And so we often disliked those things that did not come easily. Over the years, our likes and dislikes made us who we (think we) are!

Identity-oriented societies encourage this process, leading us to believe it is natural and inevitable. And even leading us to believe that freedom is synonymous with our loud expression of likes, dislikes, identities, and emotions.

But at a certain point we might realize that we are actually limited by them. If

you ever find yourself feeling confined by these things, yoga is here to help you free yourself.

Being “good” at Yoga And the great news is that what makes you good at yoga is your willingness to try, your willingness to try again, and your willingness to learn. That is all.

Nothing else is required. That is what got you walking, after all, isn’t it?

Ann Chrapkiewicz, M.A., studies and writes about yoga, healing, and American culture. Her areas of expertise are therapeutic applications of Bikram Yoga and medical anthropology.

Reach her at www.byca.yoga or via email at ann@byca.yoga.

Run through Holland’s tulip-lined streets!

Date: Saturday, May 5, 2018 Location: Kollen Park in Holland, MI (12th St. & Kollen Park Dr.) Times: 8:00 AM – 5K, 8:45 AM – 10K, 9:15 AM – Kids’ Fun Run

For runner, spectator and volunteer information visit www.tuliptime.com/run

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BY ALISON BRADOW

HEALTH

Keep working on it!

New Year’s resolutions amiss? Here’s how to get back on track

D

id you make a New Year’s resolution? Are you still working on it now, two months later? If not, you’re not alone! Only 8 percent of people who make New Year’s resolutions actually keep them and 80 percent stop working on them by February. But now’s a great time to restart your resolution!

The resolution is the “what,” like losing weight. But the more important piece is the “how.” This is the specific action you take to accomplish the “what.” Be specific – are you going to go to the gym three days per week?

Are you going to start packing your lunch for work?

Knowing your “why” is also important. Why do you want to lose weight?

What will that bring you? Better health?

More happiness because you can play with your kids more easily or participate in activities you had previously given up? Know your “why” and make

sure it’s big enough and strong enough to keep you going and working toward your goals.

If you worked on your resolution but gave up or didn’t see the results you expected, the next step is problem solving what went wrong. Are your goals realistic? If you made a goal of working out every day, how realistic is that actually?

Try starting smaller – plan to work out just two days a week for a month, then increase to three or four days per week. Think about striving for progress not perfection. All you really need is to be better than you were the day before, even if it’s just 1 percent better.

Part of the problem solving process is identifying the barriers or challenges that prevent you from achieving your goal. If you set a goal of exercising 5 days per week, but find yourself only making it to the gym two days per week – what happened? Did you forget

to factor in your kids’ weekly activities that prevent you from going to the gym after work? What is a solution to overcome that challenge? Maybe you plan to exercise before work if possible on those days.

Make a plan, be specific in the actions you are going to take to achieve your goals and anticipate any challenges that may trip you up. If you plan ahead and know the big “why” of your goals, you’ll set yourself up for success long-term.

Alison Bradow is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656 or at ymcaoflansing.org.

Make more YOU time.

Make more FAMILYtime.

Make more Y time.

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13

BOOMERS

BY TOM MATT

Owning up Accountability can help your life move forward

M

aking a mistake is a good thing.

There I said it! Owning that I am human may seem simplistic, but we are good at getting in our own way as we journey through life. Please consider these thoughts from Janet Landman, psychologist from the University of Michigan.

• Regret, “it all depends on what you do with it.”

• We’re all human, so if you believe you are a failure, guess what,,, • We tend to experience what we expect Regret is a form of information, and reflecting on our mistakes is critical to not repeating them. I used to live in the ‘wash-rinse-repeat’ lifestyle—but, boy that did not work so well. As Dr. Landman says, “regret may not only tell us that something is wrong, but it also moves us to do something about

“The delta between I am a screwup and I screwed up may look small, but in fact it is huge.”

- Brene Brown it.” That mindset can help us realize a motive to change. When we mix a little regret into the wash cycle that is life, regret can actually act as an ethical and moral roadmap, helping correct the journey of life.

To us, mistakes may bring on feelings of doubt, remorse and possibly depression. We may wear the guilt of a mistake on our personality like a cheap suit, all wrinkled and funky. Keep this in mind: The anxiety of regret and of mistakes are worn by us, but they are not tattooed on our forehead, or stitched into that cheap suit for everyone to see.

They are there only if we allow them to be. Break out the iron and press the suit.

Accountability and acceptance can fuel our life’s rocket. Please keep in mind this acronym “VERB” that Dan Baker wrote in What Happy People Know.

Victim- Don’t allow yourself to be sucked into thinking this way Entitled- don’t think I am owed anything, I am not!

Rescue- don’t wait around, get going Blame- don’t blame others, own it!

Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more information please visit www. boomersrock.us

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BY RYAN HAUGHEY

FITNESS

Had your fat today?

You need to eat a certain amount to stay healthy and slim.

F

at. It’s a word that can make your body cringe and your skin crawl.

However, the fat in your body and fat from your food play a crucial role in your daily diet and bodily function.

Both sources of fat supply the body with energy; allow the absorption of Vitamins A, D, E, and K; provide insulation and protection to your body’s organs and aid in weight loss.

When it comes to including fat in your diet, it is important to get in the habit of reading nutrition labels that will help you identify the foods that contain the correct fats for daily consumption.

The best type of fats to consume are mono-unsaturated and poly-unsaturated, found in foods like olive oil, avocados, nuts, fatty fish and seeds.

They help lower your bad cholesterol (LDL) and raise your good cholesterol (HDL), which in return helps to reduce

the risk of heart disease. Saturated fat, found in whole-milk dairy and fatty cuts of meat, should be limited in your diet.

Consumption of saturated fat may increase the risk of raising your bad cholesterol levels, and contribute to an increased risk of heart disease.

The one fat that should be avoided like the plague is trans fats. Trans fats are a double whammy of bad when consumed as they raise bad cholesterol, lower good cholesterol, and can greatly increase the risk of heart disease.

Trans fats are chemically altered to have a longer shelf life and are commonly found in processed snacks and restaurants.

Calories from “good” fat should ideally make up between 20 and 35 percent of your total calorie intake.

Based on a 2000-calorie diet that is between 44 and 78 grams daily.

When adding the appropriate fat in the right amount, your body will be able to use the good fat to burn bad fat and keep your stomach full.

When you do not have fat in your diet, it becomes hard for your body to sustain the energy it takes to keep the metabolism properly functioning.

Fat will keep you full since it is not the easiest thing to digest. This means that it sticks around in your digestive system for a longer time than other nutrients, leading to feeling fuller longer.

Ryan Haughey B.S. CPT ACE, SASTM is the fitness manager and personal trainer at the University Club of Michigan State University.

Call him at (517) 353.5113.

NEW POOL OPENING SUMMER 2018!

Zero-depth entry area

Adults-only area with hot tub & fire pit

Join us for summer fun!

Kidz Camps • Swim Team • Summer Parties Outdoor Fitness Classes • Swim Lessons & Lap Swim Weekly Float Nights & Teen Nights • Dining Specials

Membership is open to all. Learn more at our Membership Open House on Sunday, April 22 . Call for details and to RSVP at 517-353-5111. w w w . u n iver s ity c lu b o fmsu . org • 3 435 Forest R d . La ns i n g, M I 4 891 0 www.healthyandfitmagazine.com

15

FITNESS

FEATURE

End it with a kick!

Need a metabolic hit to your workout? Try these two finishers and start seeing progress

THE R

BY JUSTIN GRINNELL

T

here is no question that it takes time, effort, and most importantly, consistency to get in shape. I’m not into short cuts and applaud those who look at fitness as a lifelong journey, not a six-week workout program to fulfill a fitness dream. But I do agree that there are times to ramp it up.

It’s not possible to make a lot of body composition changes in one week, but if you give yourself four to eight weeks, you can make some great progress in the fat loss department. With nutrition and sleep dialed in to at least 8o percent solid, adding a little extra at the end of your workout can create a nice metabolic hit.

Case in point: the most recent HIIT study out of Australia reported that a group of women who followed a 12-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest, lost six times more body fat than a group that followed a 40-minute steady-state cardio program performed at 60 percent MHR. My favorite way to do this is to combine a cardiovascular-based exercise with a full-body strength training exercise for anywhere from four to 12 minutes, as straight up sprints can be too hard on the body.

To make up for it, combining exercises is the best way to mimic this. Anything less seems to be not enough, and anything more, provided intensity is correct for you personally, will not be as productive on the form and effort side. Not to mention safety, depending on the movement.

Here are two of my favorites. I recommend doing just one of these after your traditional workout up to three to four times a week, alternating each finisher for each workout.

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FINISHER 1 METABOLIC COUNTDOWN - ROWER AND DUMBBELL SQUAT, CURL, PUSH PRESS 1.

2.

3.

4.

Perform 20 calorie sprint on the rower.

Then, perform 20 dumbbell squat, curl, push press. Note: use a weight where you can perform at least 20-30 reps depending on your fitness level. Start easy and build up. This is not done for strength but more for metabolism.

Reduce the number of calories and reps by four, making it 16 calories for the rower and 16 reps for the squat, curl, and push press.

Then do 12, then eight, then and four, then done.

Record your time and look to improve that time each workout.

FINISHER 2 CYCLE, SWING, AND SQUAT AGAINST THE CLOCK 1.

2.

3,

4.

Set the clock for 8-minutes.

Perform a 1/5 mile bike sprint.

Then, get off the bike and perform 10 kettlebell swings. Then, perform five goblet squats Note: if you are proficient in the swing and goblet squat, I recomend 20-35 pound bell for women, and 35-53 pound bell for men.

Repeat this for as many rounds as possible for the eight minutes.

Record the amount of rounds and reps you get and try to improve that number each workout.

GOBLE

E ROWER

PUSH PRESS

THE FAT

FINISHING FLURRY

“My favorite way to do this is to combine a cardiovascular-based exercise with a full-body strength training exercise for anywhere from four to 12 minutes, as straight up sprints can be too hard on the body.”

BLET SQUAT

KETTLEBELL SWING www.healthyandfitmagazine.com

17

MIND

BY CYNTHIA LOGAN

Boost your brain power Exercise can make a world of difference

A

ccording to an article written by AARP we can never start too early to care for our brain. Physical activity is one lifestyle factor that can greatly influence the brain and its ability to remember facts and events.

It is difficult to prove what is the best memory booster because the studies have to have such a high number of participants over a long period of time. The measures also need to be able to stand up to testing. So many of the factors that can affect brain health can vary quite a bit.

A 2017 report by the National Academy of Sciences determined that physical fitness may be the best tool that we have to combat cognitive impairment and dementia. It is best to get some activity every day, meaning less sitting and more moving. A suggestion of 150 minutes of purposeful activity a week is helpful. This could be walking

briskly, swimming, riding a bike, and lifting weights. They suggest taking the stairs instead of an elevator when you can. Parking farther from the store is an easy one. They say it is never too late to start and there is evidence that the brain can become healthier in as little as six months. So, it is not too late to start.

As far as diet goes they suggest eating Mediterranean. An overall eating plan would include whole grains, fruits, vegetables, fish, nuts and olive oil. They suggest cutting back on the red meat.

They cited a 2017 study of almost 6,000 people in the Journal of the American Geriatrics Society that said people who ate the Mediterranean diet had a 35 percent lower risk of cognitive impairment than those who did not follow this diet. Scientists are finding that our brain and our heart have similar needs.

Friends and family that offer

positive support and who can coach us seem to help keep us active. Learning new things is always more fun when we can do it in groups or with a few friends. It is also a new way to make friends. When we are learning new things, we are not only being social, but we are working our brains.

And lastly, managing our blood pressure is important. When we don’t do this, we can damage small blood vessels in the brain. Be sure to talk to your doctor to find out how you can control it.

Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Visit acenterforsuccess.com for more information.

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Held in conjunction with the MHSAA State Tournament at the Breslin Center, the March Magic Hoopfest is an interactive fan festival and basketball playground for children and adults of all ages. Get in on the fun!

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Get signed up for the Jumpball Jamboree, or the FREE Learning from the Legends clinic today!

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www.healthyandfitmagazine.com

BY DR. LAWRENCE PROKOP

HEALTH

Understanding spasticity It’s a condition affecting safety and lifestyle

S

pasticity is a condition which is caused by various neurologic injuries and illnesses such as stroke, brain injury and spinal cord injury, as well as other conditions.

Spasticity causes an uncontrollable repetitive contraction and relaxation of muscles, generally of the arms and legs.

This shaking motion in the muscles can be triggered by certain positions and by movement. Slow gentle movement of the arm or the leg may be tolerated without firing off the spasticity.

However, if the arm or leg is moved too fast the repetitive contraction and relaxation of the muscles, the spasticity, is triggered.

The faster the arm or leg is moved the worse the spasticity can be. Over time, this excessive tightness and repetitive action in the muscles causes tightness in the joints. This joint tightness is called contractures. The joints

that are contracted become painful to movement because of tightness in the capsules surrounding the joints and decrease in the synovial fluid lubricating the inside of the joints. These painful joints become an irritant which then aggravates and increases the spasticity. The ability of a person to be active in their daily life can be significantly damaged. Spasticity can affect abilities needed for bathing, dressing, hygiene, eating, transferring to and from chairs and commodes, walking, and housekeeping. Community activities such as shopping, going to shows, watching or participating in recreational activities and sports can be affected and may have to be stopped.

At MSU Musculoskeletal Rehabilitation we employ a broad range of treatments for this problem. These include looking for causes of increased spasticity, therapeutic exercises, and medications. If these are not effective

enough, we have techniques such as chemodenervation and neurolysis to decrease the spasticity. These techniques include instilling medications into the muscles or around the nerves to dampen the spasticity. The goal is to return the person to a safe and active lifestyle and to decrease the chance of further mobility problems.

If you or a loved one is living with this problem, we would be pleased to offer you our help in regaining activity and a safe, enjoyable lifestyle.

Lawrence L. Prokop, DO, FAOCPMR-D, FAAPMR, FAOASM, FAADEP is an Assistant Professor, Department of Physical Medicine and Rehabilitation at MSU College of Osteopathic Medicine. Reach his office at (517) 975-1450.

www.healthyandfitmagazine.com

19

HEALTH

Chiropractic for kids Adjusting techniques can be modified for any size, age

W

hy would a child have a spine and nervous system problem?

Traumatic births. Learning to walk. Slips. Falls. The list is endless. Yet, because children have such an adaptive capacity, these problems are often brushed off as “growing pains” or just a “phase they’re going through.”

As the twig is bent, so grows the tree.

Many patients report that chiropractic care has been helpful for colic, ear infections, erratic sleeping habits, bedwetting, scoliosis, “growing pains” and many other common childhood health complaints.

The concern that many parents have is that chiropractic adjustments will be too forceful. They mistakenly think that their child will receive adjustments like ones they receive.

Not only are adjusting techniques modified for each person’s size and unique spinal problem, an infant’s spine rarely has the long-standing muscle tightness seen in adults. This makes a

child’s chiropractic adjustments gentle.

Knowing exactly where to adjust, newborns and infants are adjusted with no more pressure than you’d use to test the ripeness of a tomato.

Many parents have commented that they see almost instant improve-

ments in the well-being of their child.

C

M

This article was provided by RasselDaigneault Family Chiropractic. For more information call (517) 336.8880 or (517) 349.2740 or at www.achiro.net.

Y

CM

MY

CY

CMY

K

Download & enjoy our audiobooks, podcasts & music.

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Saturday, April 14, 2018

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21

MIND

BY KIMBERLY WHITFIELD

(517) 393-1900

www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911

Dedicated to Improving Lives

3860 Dobie Road • Okemos

Finding happiness Tips to feel good about yourself

T

o me, happiness is all about feeling good about yourself and creating the best version of yourself.

It starts with feeling content and never comparing yourself to others. I believe one’s mindset can play a huge role. Therefore, from the moment you rise, you should try to think positive thoughts and focus on your blessings. You might say that’s easier said than done, but remember, you are in control of the energy you put out. Here are a few tips to add more sunshine into your life: Be kind to yourself Don’t be so hard on yourself, instead take time to acknowledge your achievements. When you accomplish a personal goal, stop for a minute and dwell on it. Compliment yourself and relish in the moment! Also remember to carve out time for yourself, schedule a spa service for yourself, or take a hot bubble bath.

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Listen to your favorite music I love different genres of music and I’m amazed by the energy it adds to my day. One of music’s energizing effects comes from its ability to engage the body’s sympathetic nervous system. The activation of this system readies the body for action whenever we face a challenge in our lives. I encourage you to create a playlist that includes some of your favorite music. One of my current favorites: Believer by Imagine Dragons. Each time I hear this song, I feel empowered, inspired, and encouraged. Don’t have time to create a playlist? Crank up the radio!

Expand your interests Life can often become boring. Spice it up by stepping outside your comfort zone. Try a hobby you’ve always been afraid of, get lost in a good book, join local groups that share your interests, or go to a random festival. Each will allow you to learn something new and meet new friends.

Dress to feel your best Each day take time to select outfits that make you feel good. Doing so will make you feel optimistic about yourself. I love bright colors and have always enjoyed creating my own style. Check out the latest fashion magazines at your local library or bookstore to see what’s trending now and add your personality to it!

Go outdoors Schedule time to step outside to clear your head and elevate your sense of well-being. Its also a great escape and will make you feel better instantly. To switch-up your daily routine, try starting or ending your day outdoors. This change can allow you the opportunity reflect on what makes Kimberly Whitfield is the you happy. owner of Kimberly Inspiring

erica spencer photography

517-980-4951

22

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I hope you find these tips helpful, and I encourage you to incorporate them into your lifestyle.

Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.

over 25, and suffer from migraines these are facts you must know.

Are Headaches Controlling Your Life?

with friends, and not have to worry that your achesIfis tough. you suffer from migraines you time. must know. headache will hitthese you atare justfacts the wrong

We’re running aI want special offer for those to get14-day rid of the headaches.” ng miserable, irritable, Living with headaches is tough.

Imagine being able to live lifeNovember like a normal suffering with person headaches.

Until han youDay really are.

The again, pain free and without headafter day of being miserable, irritable, 30th, $49 get --you we being all able the to playservices with your kids, that your friends and looking a lotand older than you really are. will aches enjoy time with friends, and not have to frustrationgoing of knowingnormally that your friends charge new patients $260! nd whatTheyou’re worry that your headache will hit you at just and family don’t understand what you’re going through.

the wrong time. We’re running a special

14-day offer for thosegive suffering with our Why would we practically away headaches. Until March 31, $49 will get you Add this to doctors’ visits,services?

MRI’s and CTBecause patients tell us too often… ts, MRI’s and CT scans all the services we normally charge new scans -- which only come back with patients $320! “normal” results. k with “normal” results.

“I only wished IWhy hadwould found you sooner” we practically give away our And that’s not all... trying one medication services? Because patients tell us too often... after another, feeling g one medication afterlike you’re on a merry-go-round of drugs.This happens so often, we decided to do ou’re on a merry-go“I only wished I had found you sooner” something about it and run this ad. Just call It’s enough to make anyone want to scream!

This 30th happensand so often, we decided do before November here’s what to you’ll something about it and run this ad. Just call get… ELSE, DO NOTHING before March 31 and here’s what you’ll get... one wantIFtoYOU scream!

READ THIS:

• An in-depth consultation about your ï An in-depth consultation your 1) Approximately 22 million women headaches where weabout will listen...really OTHING areELSE, affected by migraines in the U.S.

listen...towe the details your unique headaches where will oflisten…really situation.

THIS: listen…to the details of your unique

2) Medical science has discovered that

•

A complete neuromuscular and skeletal situation. most headaches are caused by damion women affected examination of the head and neck so agedare structures around the neck like we can find the problem. d States.joints, ligaments, muscles, and cervical ï A complete neuromuscular and skeletal discs, all of which have complex nerve • A full set of specialized x-rays to deter- endings. examination ofmine theif posture head or and neck so we scovered that most joint problems are FDQ ĆQG WKH SUREOHP contributing to your pain ... (NOTE: 3) structures Research has proven certain natural damaged These would normally cost at least $200). treatments have great success with ts, ligaments, muscles, headaches, even better than massage full set • A ofthorough specialized x-rays to which have andcomplex medications, with noï sideAeffects. analysis of your exam and determine if posture or joint problems are x-rays where we’ll map out how you Why not get rid of those debilitating tocan get rid of your headaches These once and contributing your pain …

(NOTE: headaches today? Read the full facts for all. ertain natural on this treatpage! would normally cost you at least $200). s with headaches – even • A special report that you can take with you revealing what is happening inside medications – and with ï A thorough analysis oftheyour exam and you to cause headaches.

I’m Dr. Jean-Guy Daigneault. Dr. Denise where we’ll map out how you can Rassel and I have been helping x-rays patients with Could this drugless treatment be the neck tension, headaches and migraines live get rid of your oncesolution? and for all. keyheadaches to your headache debilitating headaches pain free for years now.

on this page!

Numerous have take shownwith the benefits Every week we hear howï women suffer report A special thatstudies you can you of spinal adjustments with headache from severe headaches – statements like... revealing what is happening inside you to patients.

• “I feel like my head is in a vice. ” cause the headaches. gneault. Dr. Denise The Boline Study • “My eyes hurt and I feel so drowsy.” helping •patients “I have to with lay down.”

This study compared two Could this”drugless treatment begroups the of key to • “I’ve had migraines childhood. es and migraines live since headache patients, half went for chiropractic • “Muscle tension in the neck and pain

your headache solution? into the shoulders.” adjustments, and the other half took amitriptyline, a medication often prescribed for the They suffer tell me they’re sick and tired of treatment of severe tension headache pain.

1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI ow women from jumping from one headache medication to After with six weeks, researcherspatients. found that spinal adjustments headache tementsthelike… next. Here’s what I hear... chiropractic patients experienced almost no side effects.

“I am tired of being looked upon as someone The Boline Study s in a vice. ” who is only out there to get medicine. I only only the chiropractic patients continued want RELIEF. feel so drowsy. ” I don’t know why that is so hard And to report fewer headaches when treatment for people to understand. I don’t want to be This study two groups of treated badly anymore. I want to get help, and compared ended.

since childhood.” the neck and pain into

headache patients, half went for chiropractic adjustments, and the other half took

Recurring Hea Are Not Normal

The Duke Study

No question… if Medical having headache experts something is concluded that spinal Painmanipuis your bod lations resulted ofalmost telling you som in Discover the drug-free, pain-free, is wrong. (No immediate natural treatment for getting rid of improvement you have a lack headaches. for headaches. medication).

Find Patients the alsodrug-free, had significantly side Discover pain- fewer effects and longer-lasting reliefSUREOHP DQG Ć[LQ of headaches free, natural treatment for than a commonly prescribed medication. getting rid of headaches. got to be top p Recurring Headaches Are Not Normal Call today…

No question... if you are having headaches then something is wrong. Pain is your body’s way of telling you something is wrong. (Not that you have a lack of pain medication).

Finding the anytime problem andbetween fixing it has got Call theto hours be a top priority! Call today ...

Phone: 517-336-8880

am and 6:00 pm Monday through Tell the receptionist you’d like to c Phone: 517-336-8880 for the Special Headache Evaluation Call anytime between November 30th.9am & 6pm Monday through Friday and tell the receptionist you’d like to come in for the Headache Look, you have little to Special before March very 31.

risk and gain. Call today and we can get start You have little risk, and a lot to gain.

Callx-rays as your consultation, exam and today and we can get started with your WKHUHèV DQ RSHQLQJ LQ WKH VFKHGXOH 2XU consultation, exam, and x-rays as soon as there’s an opening on our schedule.Family Our called Rassel-Daigneault Chiro office is called Rassel-Daigneault Family DQG \RX FDQ ĆQG XV QH[W WR )5$1'25 Chiropractic and we have TWO convenient locations: Frandor/ and Okemos.

Wendy’s…

537Lansing N. Clippert, Lansing or f Sincerely, convenience at our Okemos location a Dobie Rd. Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.

Sincerely, P.S. Why Suffer More Years Of Misery?

Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.

P.S. Why Suffer More Years Of Miser Call today.

How many years your body handle Frandor/Lansing: (517)can 336-8880 Across from FRANDOR, next to Wendy’s. one pill after another?

537 N Clippert St.

Okemos: 349-2740 That’s no(517) way to live, not when there c Corner of Hamilton & Dobie Rd. problem. Man an easy solution to your 4650 Dobie Rd. Okemos pain medications available are quite ad *Insurance may apply. Cannot and canrestrictions have drastic side be effects. combined with Medicare/Medicaid.

Call today. We may be able to help y

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