Healthy & Fit MARCH 2020 HEALTHYANDFITMAGAZINE.COM
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We know the tricks to avoiding germs
Group fitness may be the right choice for you
Is it spring yet?
Time for a vacation body Tips to keep workout acne at bay
Be more curious: It can lead to better health
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“Players play, tough players win!” – Tom Izzo
Saturday, April 18, 2020 MSU Campus [Starts at Breslin Center • Ends at Spartan Stadium] The Izzo family has partnered with Playmakers to host this premium experience on the campus of Michigan State University. The events include a 5K Run/Walk, 5K Roll, 1 Mile Walk, Children’s Races and a Virtual 5K; all events will focus on fitness, fun, family, Spartan spirit and charitable giving!
For more information & registration, visit:
i z zorA ce . com
Proceeds from the 2020 Izzo Legacy Run/Walk/ Roll will create an endowment for the Izzo Legacy Family Fund that will ensure charitable giving for years to come. Founding PaRtneRs:
IN THIS ISSUE
MARCH 2020
Contents MARCH 2020 | VOLUME 15 | ISSUE 12
Fit Features P11
Christina Wyman
Germs | P14
Editorial P12
Dental insurance limitations Your dentist should make clinical decisions
P13
It’s a group thing Sometimes working out in a group setting can make the difference
P14
Germs are everywhere! How to protect yourself from the germiest places at school and work
P15
Binging shows screws up sleep Survey reveals a majority of adults lose sleep to binge-watching
P16
Keeping fit on vacation Don’t let all the hard work for a spring break body go to waste
P17
Avoiding workout acne See clearer skin when working out, with these tips
P18
New group fitness ideas Paintball, go-karting and scavenger hunts can help get you moving
P19
Find ways to stay active Seniors (and everyone else) can benefit from exercise
P20
Be more curious Live longer with a healthy case of curiosity
P21
Movement matters Small steps lead to big changes
P22
A journey forward Tear it down and rebuild on the way to a better future
Group fitness | P18
Contact us
Have an idea for a story? Would you like to have your business receive magazines for you, your co-workers, clients and customers? Please contact us at 517.599.5169. We look forward to speaking with you! Rebuild| P22
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MARCH 2020
Our contributors
Justin Grinnell, BS, CSCS Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Tom Matt
Cheryl Lindemann
Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.
Cheryl Lindemann is responsible for the purchase of adult non-fiction books and more for the Capital Area District Libraries.
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Eric Eby, DDS, MAGD
Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.
PRODUCT SPOTLIGHT: This is one impressive towel
Ettitude bamboo lyocell waffle towel The bamboo lyocell waffle towel by Ettitude is one of the softest towels we’ve tested. (The company refers to it as luxuriously soft, and we agree.) It’s moisture-wicking and fast-drying, cleans up nice and looks stunning. That checks all the boxes for us. It is available in four key sizes; bath sheet, bath towel, hand towel and face towel. ettitude.com I $35 (price varies)
Have a product you’d like to have us review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.
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PUBLISHER
BY TIM KISSMAN
Find ways to get steps: It’s not that hard!
G
etting steps. I hear that more and more when I’m out and about, and I love it. Whether it’s when we’re out shopping, at a basketball or volleyball tournament, or in a hotel on vacation, my family has figured out that one of the keys to staying healthy is getting steps. This, of course, is code for walking. Meet the Kissmans: My walking crew: (from left) I gave up running Tim, Sage, Autumn and Amy. about four knee surgeries ago. It’s too painful, usually leads to another surgery, so I’ve modified my basic workouts to walking. It’s not bad. I have an Apple Watch, so I try to fill the exercise rings with walking when I don’t have access to a gym or a planned workout. My wife and kids (when they’re spectators at an event, not playing) jump in. We’ve had some good walks, too. You see, the good thing about walking is that you can talk. Usually in a semi-private area, where the subject can be confidential. So, not only are you getting exercise but you’re also getting out frustrations, trading recipes or ideas, and generally connecting. That’s a lot of positives. I’ve caught up with long lost friends at some of these volleyball tournaments by jumping in a group walk. It’s always worth it. Tips for getting steps? 1. Footwear. Always plan on going for a walk when you go to an event. That means getting a nice pair of sneakers, running shoes or something with support. That’s easier said than done when you’re in a warm climate. Walking in flip flops hurts sometimes. Bring those running or walking shoes! 2. Get a tracker. I use the Apple Watch. There are a thousand different ways to keep track of steps. A simple pedometer would do just fine. It’s nice to have an idea of how many steps you’ve taken. 3. Find a safe area. Treadmills are no-brainers. I’ve put steps in the lobby of a hotel, convention center hallways, theme parks, parking lots, and empty gyms. If there’s a wide-open space that doesn’t involve lots of cars, it will work. Walking with a group is always a good idea, too, as it passes the time. ` At Healthy & Fit Magazine we preach that everyone should make sure to keep moving. Every day, find something active to do. Along with a sensible, moderate diet, moving can make a difference in your life. With spring approaching, get outside and try it! Enjoy the issue!
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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.
Celebrating Brain Injury Awareness Month Brain injury is often referred to as an “invisible� injury or disability since the effects of the injury are not always visible or immediately evident. However, to anyone who has suffered a brain injury, or to those that care about someone who has, the effects of brain injury are complex and can pervade many aspects of the individual’s life. We are proud to join brain injury survivors, caregivers, and supporters in celebrating Brain Injury Awareness Month. For decades, the Brain Injury Association of America (BIAA) has led a nationwide public awareness campaign during the month of March to de-stigmatize brain injury through outreach and education. According to the Brain Injury Association of Michigan (BIAMI), in Michigan alone, 58,500 people sustain a brain injury each year. The truth is that no one plans for a brain injury, but brain injuries can happen to anyone, at any time. Please join us this month as we spread awareness and educate others on the definition of brain injury, its causes, and where to seek proper rehabilitative care.
A traumatic brain injury is an injury to the brain that is caused by an outside force or impact that is sudden and damaging.
Comprehensive Rehabilitation for Adolescents and Adults with Neurological Dysfunction
Common Causes of Brain Injury? Common causes include, but are not limited to, stroke, falls, tumors, motor vehicle accidents, sports, assaults, and more.
Brain Injury Recovery: Following a brain injury, it is imperative to receive the proper rehabilitative care. Brain injury survivors can experience an array of cognitive, physical, and emotional/ behavioral challenges. These symptoms can often concur feelings of hopelessness in survivors and caregivers, but there is hope. The goal of brain injury What is a Brain Injury? rehabilitation is to maximize Just as there are no two people alike, function and encourage survivors no two brain injuries are the same. to achieve their fullest potential. An acquired brain injury is an injury Origami Brain Injury Rehabilitation to the brain that has occurred after Center brings together a team of birth; these injuries are not a result of experts in order to tailor a care plan heredity, nor are they congenital or to the needs of each survivor. degenerative. At Origami, survivors and their There are two types of acquired support systems are an essential brain injuries, non-traumatic and part of the interdisciplinary team traumatic. and the rehabilitation journey. A non-traumatic brain injury Origami Brain Injury Rehabilitation Center is a CARF accredited 501(c)(3) nonprofit organization resulting is caused by damage to the brain from a unique alliance between Peckham, Inc. and by internal factors, such as lack of Michigan State University College of Osteopathic Medicine. Origami provides comprehensive oxygen, exposure to toxins, pressure rehabilitation for adolescents and adults with from a tumor, and so on. neurological dysfunction through their residential, outpatient, and community based programs.
(517) 336-6060 OrigamiRehab.org
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FIT FEATURES Christina Wyman Christina Wyman, 39, of Okemos, learned the hard way that you can’t sacrifice your health for the sake of career success. The university professor and writer said she often put her health second. “When I first began my career as a teacher thirteen years ago, I was a bit younger and thought nothing of putting my health and wellness on the back burner in favor of crushing my career goals,” she said. “As a result of this misguided decision, my professional life prospered, but my health and quality of life tanked. In no time at all, I developed debilitating insomnia, chronic fatigue, and symptoms of insulin resistance and blood sugar instability.” With a new diet and exercise, she has since put much more emphasis on her health. “It became clear that a highly-processed diet was the culprit behind my health-related issues,” she said. “I soon began paying attention to what and when I ate, but also to how I moved. I’ve been able to completely turn my health.” She makes sure to do at least five hours a week of cardio, plyometrics and strength training. “I’d say there’s a fairly even split between the three, in terms of focus,” she said. “I also try to sneak in an extra run during the day, weather permitting. The truth is, I’m not happy if I’m not moving.” Her diet is low carb and she practices intermittent fasting, too. “I simply feel better when my body is not in a constant state of digestion, and when I’ve limited the sugar in favor of fat and protein,” she said. “Most importantly, my sleep has benefitted tremendously. For nearly three years, I ran on three hours of sleep per night. Since making these dietary changes, my sleepless nights are now few and far between.” Wyman said fitness has become her lifestyle and she can’t imagine going back. “Fitness has become as much a part of my lifestyle as reading, spending time with my husband, writing, and teaching,” she said. “It’s simply a part of me, and for this I am grateful, although it took a lot of hard work for me to “normalize” fitness as a lifestyle.”
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11
TEETH
BY DR. ERIC EBY
Dental insurance limitations Your dentist should make clinical decisions
D
ental insurance is a recent phenomenon, first introduced in California around1954, it quickly rose in popularity throughout the country. By the 1970’s, dental plans were widely available and usually provided a maximum annual coverage of about $1,000 and this is where the story begins. Locally and most familiar Delta Dental was founded in 1969 as a nonprofit and still exists as such today. According to 2017 statistics approximately 77% of all Americans have dental insurance and Delta covers more Americans than any other dental insurance provider in the U.S. Many employers offer dental insurance but too many times the choices are numerous and confusing. Here are some key points to consider when choosing your benefits. Keep in mind Delta, Aetna, BC/ BS, and other companies simply act
as middlemen or plan administrators creating plan rules that meet your employer’s expectations. Plan maximums, percentages of coverage, covered benefits, and UCR (usual, customary, and reasonable fees) are all determined by insurers in accordance with each employer. PPO, and HMO style plans only allow patients to see certain dentists in their network, therefore allowing them to maximize their benefits. This doesn’t always correlate to quality care. PPO providers are willing to accept, under contract, a lower reimbursement (fee) that an out of network provider will not accept. As I mentioned in the first paragraph, 1970 yearly maximums were $1,000. In comparison, the average cost of a home was $23,000 and a new car cost $3,500. Fast forward one half of a century (50 years) and all of you reading this article are still working with annual maximums between $600- $1,500.
This fact is astonishing considering the cost of living has risen 562% since 1970. Dental insurance is simply a coupon in our modern era and does not provide the financial resources to cover the average patient’s needs. Last, but most important, insurance companies are money making enterprises even when they claim themselves as a non-profit to reap the tax benefits. They are not doctors, thus they cannot diagnose or treat disease. They are simply plan administrators. Often times, they allow or disallow services simply based on plan underwriting rather than clinical necessity. This means when they deny a service, their basis is contractual not clinical. Bottom line keep your insurance as every little bit helps but remember it is only a coupon. Find a dentist you’re comfortable with in or out of network and allow them to make clinical decisions, not your insurance company.
Why your mouth is so important to your health
Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea. To learn more, please visit: www.dreby.com
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BY MARIO BALDINO
HEALTH
It’s a group thing Sometimes working in a group setting can make the difference
M
right fitness program is cost, but more importantly value. Group training allows for more cost-effective sessions while still getting the expertise of a certified trainer, driving up the value of your membership. Share the cost of training with the group and get more bang for your buck. So next time you are ready to start a training program I challenge you to dive in and commit to group sessions. It just may be that added push you need to achieve the next level in your fitness journey.
otivation. Accountability. Support. Structure. Value. These are just a few of the advantages that make group training so appealing. For many of us, exercise is not what gets us out of bed in the morning. So how can exercise be more approachable? Some say “misery likes company.” I say “victory likes company.” Joining a group training program substantially increases your chances of achieving success. One study found that 95 percent of those who started a weight-loss program with friends completed the program. Just like personal training, group training provides accountability not just to exercise, but also to get the most out of your time at the gym. Along with accountability, it’s just more fun to work out with a group. It offers variety and camaraderie between fellow members. Another factor in choosing the
Mario Baldino is the owner, CPT, at Anytime Fitness in Haslett. Reach him at 517.977.1444.
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2119 HASLETT RD, HASLETT MI 48840 517.977.1444 anytimefitness.com
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13
HEALTH
HEALTH BY LISA MARIE CONKLIN
Germs are everywhere! How to protect yourself from the germiest places at school and work
W
e can’t avoid germs, but if we know their most popular hangouts, we can guard and protect ourselves from getting sick. The National Sanitation Foundation (NSF) researchers found the germiest places in schools (ranked by order of bacteria per square inch) were the classroom water fountain spigot, water fountain spigot in the cafeteria, plastic reusable cafeteria tray, cold water faucet handle, hot water faucet handle, cafeteria plate, classroom keyboard, toilet seat, student’s hand, and animal cage. Your kids probably won’t be interested in the study results, but talking to them about how to stay healthy is essential. Here’s some tips from WebMD: • Always wash hands (with soap!) after using the bathroom, before eating, drinking, or touching your nose, eyes, and mouth. Experts recommend washing hands for twenty-seconds. That’s about two rounds of the Happy Birthday song. • Kids over six years old can use hand sanitizer. Put a travel size in their backpack. • Tell kids to sneeze and cough into a tissue and wash hands/use hand sanitizer on hands after. Or sneeze/cough into the crook of their elbow. • Be polite about it, but try to steer away from kids at school that are sick. At the very least, wash hands or use hand sanitizer after contact. • It seems rude and contradicts good manners, but avoid sharing, if possible. If you must share books, keyboards, pencils, etc., avoid touching the mouth, nose or eyes, and wash hands or use hand sanitizer after. • If your school allows it, send a water bottle to school. The memo on germs When it comes to the germiest places at work, we expect the usual suspects to be elevator buttons, door handles, and anything in the bathroom. What might surprise you is how much bacteria is lurking on your desk. The NSF found desks contained 400 times more bacteria, viruses, and fungi than a toilet seat. And it’s not just your desk, but everything on your desk, like the phone, keyboard, and writing utensils. Since your hands are a primary mode of transportation for germs, it’s essential
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to wash your hands or use hand sanitizer to avoid infections. Another surprising locale for germs is the office kitchen/ break room. NSF found fecal matter in 50 percent of the coffee reservoirs in coffee makers, and communal coffee mugs were worse—with 60 percent testing for fecal matter. Finally, you can justify Starbuck runs. Or start washing the coffee machine and cups with paper towels, not the washcloth or sponge that is teeming with bacteria. Here’s the CDC’s tips for staying healthy at work: • If you’re sick, stay home. If you get sick at work—go home. • Wipe down your desk or worksta-
tion daily. Be sure to include all the surfaces you and others touch, like phone, keyboard, and other office components. • Routinely wipe down all frequently touched surfaces. Don’t forget the copy machine buttons; faucet handles, vending machine buttons, microwave, and refrigerator door handles. • Stop touching your face! The National Institutes of Health estimates we touch our face 16 times every hour. Each time you touch a bacteria-ridden surface and touch your face, you’re giving bacteria easy access into your body. • Keep your own supply of tissues, hand sanitizing lotion, paper towels, and disinfecting wipes in your desk or at your work station.
HEALTH
Binging shows screws up sleep Survey reveals adults lose sleep to binge-watching
A
ccording to a new survey from the American Academy of Sleep Medicine (AASM), U.S. adults rank sleep as their second most important priority, following family. However, data shows that Americans are often limiting their opportunities to get enough healthy sleep. A primary culprit of sleep restriction? Binge-watching. In the AASM survey, a whopping 88 percent of U.S. adults admitted they had lost sleep due to staying up late to watch multiple episodes of a TV show or streaming series — and this number jumps to 95 percent when looking at 18-44-yearolds. Americans have also postponed their bedtime to read, play video games and watch sports. “Americans rank sleep as one of their highest priorities, but choosing to binge on entertainment at night instead of sleeping has serious ramifications,” said AASM President Dr. Kelly A. Carden.
Patricia Garber June 2019 cover
America has a binging problem Streaming: Eighty-eight percent of American adults — and 95 percent of 18-44-year-olds — have lost sleep because they stayed up to watch multiple episodes of a TV show. While those 45 and older were the least likely to lose sleep from binge-watching, 80 percent have done so. Video games: Young adults aged 18 to 34 (72 percent) were more likely than those 35 and older (38 percent) to have stayed up to play video games. Men (59 percent) were more likely to postpone sleep for gaming than women (42 percent). Reading: Women (71 percent) make up a majority of night-readers; they were more likely than men (61 percent) to have lost sleep staying up with a book. Overall, two-thirds of U.S. adults have lost sleep due to reading.
Watching sports: While almost 60 percent of all U.S. adults have stayed up past their bedtime to watch sports, men were more likely to do so. Seventy-five percent of men admit they lost sleep due to watching sporting events on TV, compared with only 45 percent of women. Binging can lead to guilt, frustration, worry — and even less sleep Nearly a quarter of respondents (24 percent) admitted feeling frustrated by missed bedtimes. These feelings are more likely in younger Americans, with those in Generation Z admitting that staying up past their bedtime causes them to feel frustrated (32 percent), worried (23 percent) and guilty (19 percent). These feelings can compound the insufficient sleep problem, as negative thoughts about missing sleep might make it harder to fall asleep .
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HEALTH
HEALTH BY JUSTIN GRINNELL
Keeping fit on vacation Don’t let all the hard work for a spring break body go to waste
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ypically, pre-spring break training consists of caloric restriction and extra time on the treadmill or at a boot camp class to achieve that beach body. Then, on vacation, too often we tolerate a gain of five to 10 pounds only to return home depressed and irritated when forced to face reality. Not only do you have to return to work or school, you now feel awful from drinking adult beverages and gorging on all-inclusive buffets. You have gained some of the weight back that you worked so hard to lose, and now have lost all motivation to eat clean foods, and work out consistently. If you establish habits of working out and eating clean 90 percent of the time, there would be no issue with having fun for a week or so. You would come back to your old, but good habits. You get back to your exercise regimen, and you start to drink lots of water, eat lean proteins, fruits and veggies, and only splurge or miss a scheduled workout 10 percent of the time. You may consume the occasional glass of wine or beer, or go out to eat on Friday night and splurge a little. No big deal at all IF, and ONLY if you have already established a healthy lifestyle 90 percent of the time.
Workout days (for someone who works out in the late afternoon/evening, adjust accordingly) • Large breakfast: proteins, smart fats, functional carbs • Lunch: proteins, smart fats, functional carbs • 30-60 minutes pre-workout: ½ protein shake or protein smoothie or amino acid supplement • Post-workout: consume the other ½ after your workout • Dinner: a small serving of proteins, smart fats, veggies
Note: days will change depending on personal schedule.
Your daily meal plan template Instead of staying on some ridiculous diet that just isn’t feasible, you need to think of having a daily meal plan template. This will help develop the mindset of choosing the proper foods at the proper times. There are two different meal plan templates: a workout day and a non-workout day. They are very similar, except for your pre- and post-workout smoothie/ protein shake. Non-workout days • Large breakfast: proteins, smart fats, functional carbohydrates • Lunch: protein, smart fats, functional carbs • Mid-afternoon: small feeding with protein and/or fat • Dinner: proteins, smart fats, veggies
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This workout template is for the busy individual who can’t seem to fit it all in. Devoting two to three hours a week to tough exercise should be doable regardless of your lifestyle. If you are someone who wants to work out more, great! Just make sure to get the three high-intensity workouts in no matter what. The rest is just a bonus. Again, we will use the template format as everyone will have different modalities of working out or have access to certain gyms and pieces of equipment. The concept will stay the same. If you truly want to tap into your potential, three days of metabolic strength training for 30-45 minutes will be best. I know that some people love to ride the bike or are avid runners. So, this template covers all fitness enthusiasts.
Workout routine Hard, fast, and to the point is what you need. Numerous studies have shown that working out for shorter durations, yet at high intensities increases the metabolism, burns more calories post-exercise, and enhances those muscle-building hormones much better than long 90-minute workout routines.
Monday: Metabolic Strength Training or Interval Cardio (30-45 minutes) Tuesday: rest Wednesday: Metabolic Strength Training or Interval Cardio (30-45 minutes) Thursday: rest Friday: Metabolic Strength Training or Interval Cardio (30-45 minutes) Saturday: active recovery (walk the dog, play basketball, hike, etc.) Sunday: spend time doing what you want to do! As you can see, you don’t need to work out five to seven days a week for extended periods. If you are somewhat active throughout the day and don’t get caught sitting all of the time, three hard workouts a week should produce some great results. I have only developed a small outline for you to follow that should get you thinking in the right direction. The rest is up to you. Just keep these five major steps in mind when developing your program. 1. Maintain realistic expectations 2. Find what motivates you 3. Take small steps 4. Formulate an action plan 5. Form lifelong habits
SKIN
Avoiding workout acne See clearer skin when working out, with these tips
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hose hitting the gym may find that their skin is breaking out more than usual, putting a damper on that post-workout glow. According to dermatologists from the American Academy of Dermatology, working out can cause excessive sweating, as well as a buildup of oil, dirt and bacteria on your skin — all of which can lead to acne. Despite this, people don’t have to quit exercising in order to see clearer skin. The key, say dermatologists, is to maintain proper hygiene before, during and after your workouts. “While exercise itself doesn’t cause acne, the skin care habits you maintain around your workouts can significantly impact your skin,” says board-certified dermatologist Elizabeth Bahar Houshmand, MD, FAAD. To help prevent acne caused by working out, Houshmand recommends: 1. Dress in clean, loose-fitting,
moisture-wicking clothes that won’t rub your skin. Clothing and accessories that are too tight can cause a type of acne that occurs at the spot of repeated friction. 2. Remove any makeup before working out, as makeup can clog your pores. Use an oil-free makeup remover, towelette or micellar water to take makeup off your face. 3. Before exercising outdoors, generously apply sunscreen on any skin not covered by clothing. Not only do the sun’s harmful UV rays cause skin cancer and premature skin aging, unprotected exposure can also cause breakouts. 4. During your workout, keep your skin dry. Use a clean towel to gently pat sweat off of your body, since rubbing your skin can cause acne to flare. 5. Wipe off shared equipment. Shared workout equipment can be full of acne-causing bacteria and dirt.
Most gyms supply a cleaning spray or towelettes to wipe off the equipment. Clean off the equipment before and after your workout as a courtesy to others. 6. After your workout, shower immediately. Use warm — not hot — water to remove sweat, dirt and oil from your skin. Wash acne-prone skin with a mild cleanser that is labeled “oil free,” “non-comedogenic” or “won’t clog pores.” However, if your skin tends to be oily and not dry, consider using a cleanser with salicylic acid or benzoyl peroxide instead. If you can’t shower immediately, wash your hands, and wipe off your face using a pad that contains salicylic acid. Take a spare t-shirt and change out of your sweaty clothing. 7. After showering, change into clean clothes and wash the dirty clothes, which are full of sweat and pore-clogging culprits. Always wash your gym clothes between workouts.
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FITNESS
BY CANDICE DEDMON
New group fitness ideas Paintball, go-karting and scavenger hunts can help get you moving
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inding a group activity that’s fun and promotes a healthy lifestyle can be challenging, especially if you want to think outside the box of a group spin class or yoga session. Fun fitness exercise options are out there, though, and engaging in group activities that get everyone moving can be advantageous for several reasons. Exercise has a variety of benefits and oftentimes those of us who sit in front of a computer for hours at a time don’t hit the recommended 30 minutes of physical activity per day. Physical activity can lower the risk of high blood pressure, reduce arthritis symptoms and improve mental health and cognitive function – all great benefits for friends, families, colleagues and everyone in between! Make the most of your time and fitness goals by planning a unique group outing that gets everyone pumped mentally and physically: Paintball Teamwork, strategy and cardio! Teams will get to participate in traditional bonding activities such as communication, competition and celebration while also running, hiding and dodging incoming “enemy” paintballs. If you and your friends are looking for something new to try or your company culture needs a refresh, this might be the perfect starting point. Your crew can blow off some steam while having the oppor-
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tunity to reconnect with a little harmless competition. Go-Karting You might not think of go-karting as a physical activity, after all participants are sitting during the race. However, did you know that go-karting can burn up to 358 calories every half hour? That’s 40 percent more than jogging! As you and your friends get your heart rate pumping and skidding through curves while working your arms, legs and core at every turn, you’ll also be bonding as a team through socialization, cheering each other on and creating high-speed connections. Frisbee Golf A team sport that will have everyone laughing is always a good time. If you’ve never played frisbee golf, you can use some simplified rules and head to your local park instead of getting space on a specialized field. The idea is to get the lowest score which indicates the fewest number of throws of the frisbee to make it into the goal. Or, you can just count each goal as one point, whatever is easiest to track. Use some (clean) trash bins for mobile goals and set up your game to get some good exercise almost anywhere! Scavenger Hunt Small team size and a high level of socialization make this one of the ultimate group bonding experiences. Perhaps one of your friends
loves throwing detailed parties, playing games or is the dungeon master of weekend D&D quests. Let them flex their creativity and create a scavenger hunt. Running around your local shopping area or favorite hangout spot trying to be the first to solve all the clues will get everyone moving while having a blast. ●Photo Hike These days you don’t need a lot of equipment to take incredible photos – our phones have everything we need! Find a few easy hikes in your area and send teams out to find the perfect nature photo. Each person can take as many photos as they want but may only submit one at the end of the hike. The group can then vote on their favorite and print the winning image from each hike to hang in their homes as part of a collage. Or, create a special group screensaver that filters through each photo submitted to remind the team of their fun adventure. Pokémon Go Pika, pika! You don’t have to be a Pokémon fan to take advantage of this augmented reality (AR) game for mobile devices. Players can search and discover Pokémon while walking around in any setting. This is an easy and interactive activity that motivates people to get moving in an effort to capture Pokémon. This game also doesn't have to be played at a set time that accommodates everyone’s schedules, kids,etc. Each person can choose to go on their Pokémon discovery mission at any point, just encourage it to be played in pairs or small groups when possible to get the sense of teamwork. The connection of collecting, trading and fighting Pokémon could create a common interest for the whole group, allowing them to bond over the game and its cute characters. Whether it be with your coworkers, your local Facebook group, your college friends or some of your neighbors, finding fun activities that get you up and moving provides a variety of benefits—not the least of which is some good old fashioned movement and exercise. While the options are endless when you get creative, the activities above can be a great start when looking for ways to change up a monotonous exercise routine and be part of a team. While many bonding activities take place in front of the TV, at restaurants or in a conference room, these more active options will allow your group to get more out of their time together and take their fitness goals to the next level.
BY MOLLY NEVINS
HEALTH
Find ways to stay active Seniors (and everyone else) can benefit from exercise
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ow do you define a “senior?” Every organization, insurance, etc has a different age...50+, 60+, 65+, etc. While some people don’t enjoy the label, there are a lot of benefits to carrying it. You can get cheap coffee at McDonald’s, discounted movie tickets, and best of all discounted (or FREE) gym memberships. A lot of facilities offer a discounted rate for seniors, and if you are fortunate enough to hold the right insurance plan, you may get a free membership through Silver Sneakers. You may be thinking, what could I do at a gym? The machines can all be quite intimidating if you haven’t used them before, but that is exactly why there are fitness staff at the facility. Some offer free appointments with a trainer where you can get to know the equipment and some moves that might be good for you. If not, it would be worth hiring a trainer for a session to be sure
you are doing everything correctly. Once you get a good routine going, it is great if you can do your muscle-strengthening activity at least two days per week. This can include free weights, weight machines or even resistance training with bands. In addition to that, you will want to do some moderate-intensity aerobic activity five days a week for at least 30 minutes. There are so many great classes and programs for seniors in the area. This might be an even better fit for you than exercising on your own in the gym. Instead of keeping track of how much time you are doing aerobic and resistance training, your instructor is keeping track of that and designing classes to be sure that you complete your requirements. The variety of classes offered is huge, so you will want to try a few to see what your best fit is. There are some classes where they participate in a chair the entire time, some where they
never sit down, and some where they get on and off the floor. It is important to introduce yourself to the instructor and inform them of any challenges you may have. Instructors have been through certifications, CPR, First Aid and will know how to modify for you and take care of you! The best part about a class isn’t necessarily the movements and health benefits, although that is very important. There is a strong bond created by people coming together to better themselves, and in that, they find a family. Often our participants will have pot lucks, go to breakfast together, send cards when someone has surgery or is out sick. This is such a huge benefit for your mental health as well! The bottom line is, if you are a senior (or even if you aren’t), movement is so important. Find your best fit, something you can enjoy, and it will feel like a “want to do” as opposed to one more “got to do.”
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GENERATION ‘US’
BY TOM MATT
Be more curious Live longer with a healthy case of curiosity
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key driver to hosting a radio talk show is reading and reaching out to guests. For our show to be good we need subject matter experts that can share their expertise. It is my job to ask relevant questions in an engaging and comfortable way. The absolute key to all of this is being curious. I believe this is a key to happiness. Having a thirst for knowledge keeps our brain firing, synapse snapping, and myelin building. Curiosity is a state of enthusiastic interest and sincerely wanting to know more about a topic. Curiosity creates an openness to unfamiliar experiences, laying the groundwork for greater opportunities to experience discovery, joy and delight. One of the most overlooked keys to happiness is cultivating and exercising our innate sense of curiosity. I love talking to smart people and learning. It makes for lively discussions and good talk radio. In a 1996 study published in Psychology and Aging, more than 1,000
older adults aged 60 to 86 were carefully observed over a five-year period. Investigators found that people who were more curious at the beginning of the study were more likely to be alive at its conclusion. Additionally, a 2005 report in the Journal of Health Psychology described a two-year study involving more than 1,000 patients. It found greater levels of curiosity were associated with a decreased likelihood of developing hypertension and diabetes. I have found it is easier to form satisfying, significant relationships when you show an attitude of openness and genuine interest in others and their stories. Dr. Martin Seligman, Director of the Positive Psychology Department at the University of Pennsylvania found in his studies that curiosity was highly associated with overall life fulfillment and happiness. I have been a fan of Dr. Seligman. He is a prolific writer, and his book Learned Optimism is a classic and a favorite of mine.
Being curious has brought meaning into my life. I share this mindset in my speaking engagement takeaway closings called “The Four Pillars”. They are: 1. Purpose 2. Passion 3. Optimism 4. Faith To be healthy and fit, remain curious and: • Read books • Ask questions • Listen to the answers • Make new friends
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us
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Saturday, March 28, 2020
BY CHERYL LINDEMANN
MIND
Movement matters Small steps lead to big changes
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t the beginning of 2020 I saw several social media posts about the merits of not making firm resolutions for the year ahead. While having goals and making plans can be highly effective, and some people find them essential, other people find that setting targets and beginning a project can quickly give way to feelings of defeat if things don’t go as planned. A softer but still effective way of approaching health goals is to think in terms of incorporating small habits into your routine. Focusing on just one or just a few positive changes at a time, and then practicing these new habits, can soon make them a part of everyday life. A couple of habits that I’ve personally had success with are waking early to read and start the day with quiet intention, and eating a balanced and healthy breakfast. After hearing a lot about the benefits of even small amounts of exercise, I feel
that my whole outlook this winter has benefited from taking this advice to heart. My busy schedule allows for fewer opportunities for formal exercise than I’d like, but rather than become discouraged, I’ve incorporated small doses of movement into my days, with positive benefits. The three-mile walks that I enjoy in milder months have been replaced by brisk one-mile loops through a series of local cul-de-sacs. I keep a yoga mat in my bedroom so I can practice some techniques, exercises and poses pulled from a combination of books, videos, and classes I’ve taken in ballet, yoga, Pilates and Tai Chi. I’ve counted getting out of the house on dark winter evenings to vigorously groom and work with my horse as part of my weekly exercise as well. The best part of all of this? These activities have resulted in some
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tangible benefits of movement, including feeling more limber, awake and content. Science backs this up, and while there are too many books on the health benefits of exercise to list here, one new title is on my mustread list—Kelly McGonigal’s The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage. It specifically focuses on the social and emotional benefits of physical activity. Find this title and many more at cadl.org/catalog.
Cheryl Lindemann is a collection development specialist at Capital Area District Libraries, and a co-host of the Reader’s Roundtable Podcast.
We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
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INSPIRE
BY KIMBERLY WHITFIELD
A journey forward Tear it down and rebuild on the way to a better future
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elf-acceptance is essential for our mental and emotional well-being, however, gaining results is an ongoing process. Self-acceptance means that you understand who you truly are. More specifically, being comfortable with your strengths and weaknesses while loving and accepting your uniqueness. If you are in need of a pick-me-up, this column is for you! Here are a few tips to help you move forward:
“Be yourself; everyone else is already taken.” Oscar Wilde
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Be yourself Regardless of what we do, others will judge. Therefore, I believe it’s important to live your life on your terms and not someone else’s. Never discount your value. You are enough! Let go of fear “The key to change, is to let go of fear.” ~Rosanne Cash Challenge your thoughts with positive statements. To get started, take a moment to write positive words that define your being. Whenever you find yourself feeling anxious, take a moment to read, reflect and appreciate your worthiness. Discover your super powers We all have special gifts, therefore, take time to uncover your talents and compliment yourself regularly. Relinquish your super powers by getting involved in your community. Volunteer, apply for a part-time job or try a new extracurricular activity to learn more about yourself. Doing so will allow you to learn more about what you love. In closing, I believe Ralph Waldo Emerson couldn’t have said it better with his quote, “”To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
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Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Michigan State University 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.
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