Healthy & Fit Magazine Oct. 2017 issue

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

FREE

Healthy & Fit OCTOBER 2017

www.healthyandfitmagazine.com

It’s simple ...

THINK POSITIVE ... and realize results

ALSO INSIDE:

EMBRACE THE CHALLENGES

DANIELLE DOLSON

She’s a ZUMBA instructor who likes to keep clients fit

15-MINUTE WORKOUT

Live up to your potential!

Check out this simple daily workout

CORPORATE FITNESS

GLUTEN SENSITIVITY

Employee well-being is good for business

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OCTOBER

Healthy & Fit Magazine

OCTOBER 2017 VOLUME 13: NO 7

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Live a rewarding life Inspire your heart and imagine your best self.

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PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 COVER PHOTO BY ERICA SPENCER

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Gluten sensitivity

Check your symptoms with what happened to my patient.

The 15-minute workout

Here’s a simple every day workout.

Corporate fitness

Employee well-being is good for business.

Embrace the challenges of life Live up to your potential.

Benefits of yoga practice

Activate, communicate with your whole body.

Healthy & Fit • www.healthyandfitmagazine.com

19 20 21 22

Mind and body link

Ready for a change? Start with your thinking.

Does my brain keep me in pain?

Neurofeedback can help you figure it out.

Live a rewarding life

Inspire your heart and imagine your best self!

Fit Bits

Move over pumpkin spice, there’s a new drink for fall!

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(517) 599-5169 OCTOBER 2017

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.

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No question… if Medical experts having headache concluded that and family don’t understand what you’re something is the wrong time. We’re running a special spinal manipugoing through.

14-day offer for thosegive suffering with our lations Pain resulted is your bod Why would we practically away headaches. Until October 31, $49 will get in almost Add this to doctors’ visits,services?

MRI’s and CTBecause of telling you som tellweusnormally too often… you patients all the services charge new ts, MRI’s and CT scans immediate scans -- which only come back with patients $320!

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Tell the receptionist you’d like to c situation. most headaches are caused by dam • A complete neuromuscular and skeletal ion women affected agedare structures around the neck like for the Special Headache Evaluation examination of the head and neck so d States.joints, ligaments, muscles, and cervical we can find the problem.

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Chiropractic and we have TWO convenient would normally cost you at least $200). locations: Frandor/ and Okemos. s with headaches – even Wendy’s…

537Lansing N. Clippert, Lansing or f • A special report that you can take with Sincerely, medications – and with you revealing is happening ï A thorough analysis ofwhat your exam inside and convenience at our Okemos location a I’m Dr. Jean-Guy Daigneault. Dr. Denise you to cause the headaches.

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

Sincerely, P.S. Why Suffer More Years Of Misery? on this page!

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

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patients, half went for chiropractic Call today. your headacheheadache solution? into the shoulders.” adjustments, and the other half took amitripty- How many years can your body handle Frandor/Lansing: (517) 336-8880 line, a medication often prescribed for the Across from FRANDOR, next to Wendy’s.

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“I am tired of being looked upon as someone Corner of Hamilton & Dobie Rd. problem. Man an easy solution to your Boline s in a vice. who” is only out there to getThe medicine.

I only Study 4650 Dobie Rd. Okemos only the chiropractic patients continued pain medications available are quite ad 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 *Insurance may apply. Cannot canrestrictions have drastic side be effects.

This study two groups of and treated badly anymore. I want to get help, and compared ended. combined with Medicare/Medicaid.

since childhood.” the neck and pain into

Phone: 517-336-8880

Phone: 517-336-8880

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

Call today. We may be able to help y

A TITLE OF

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Find that “before” picture and start your healthy journey

T

he trickiest part of documenting weight loss? Finding that “before” picture! You know that photo, right? You sort through your smart phone and search for the one where you look your absolute worst. That’s the one everyone picks. And you should, in my opinion. It should spark the motivation to make positive changes. And it will make the “after” picture that much sweeter.

Through the 12+ years we’ve published Healthy & Fit Magazine, we’ve seen a lot of “before” pictures. I’d like to take a minute to give the proper credit to finding those pictures. They’re not fun to find, especially if you’ve made the changes to a healthy lifestyle. However, they’re proof of what happens when you let yourself go.

At some time, we all have done that, right?

The “before” photos we see at Healthy & Fit Magazine fall into three distinct categories: Fuzzy, out of focus prints. With all of the technology stuffed into smart phones and digital cameras, for some reason most “before” pictures are fuzzy, like a scan of a scan from a magazine. They’re often at a weird angle, too. Like the person taking the photo was lying on the ground with a 35-mm camera. I think most people find a photo that they’re in, crop themselves out of it and enlarge that photo to make it work. It offers enough detail to let you know it’s you, reveals your general shape, and that’s about it. That’s OK though! The after picture is always spot on.

The find-me-in-the-group photo. These “before” pictures are of a group of people — at least three — where the “before” picture subject is shielded a bit by the others. Think of a wedding photo with the person in question behind his or her friends. From an editing point, it’s tricky to crop out the others. There’s always random body parts in front of my subjects.

But that’s still OK! It’s about the “after” picture, right?

And then the last of the pictures we get: barely any clothes photo.

These are usually of people who are committed to the process of being healthy. Cast away those clothes, leave nothing to the imagination and send that underwear photo to us in high res. and nothing else! You’re in it to win it! I back those too. Little trickier to look at, but I get it. And that’s OK! “Before” pictures are just that: “before” pictures.

So, dig out those “before” pictures, get motivated to be healthy and turn your body into an “after” picture! It’s not an easy road, but it’s extremely doable when you’re motivated. Use those “before” pictures as motivation.

There’s nothing better than getting new energy, new, better fitting clothes and the chance to pose for an “after” photo.

And when you do get to that “after” photo, let us know. Success stories are our favorite features!

Enjoy the issue!

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Healthy & Fit • www.healthyandfitmagazine.com

KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTORS Justin Grinnell B.S., 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.

Lisa Marie Conklin

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

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Her e-mail: susan@drsusanmaples.com.

C

M

Y

Tom Matt

Tom is host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network. For more information visit www.boomersrock.us

Ryan Haughey

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

Call him at (517) 353.5113.

SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

517.599.5169 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 are not necessarily those of the publisher. Healthy & Fit, 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.

OCTOBER 2017

CM

MY

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CMY

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We

CREATE EXPERIENCES

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A destination health park offering an integrated array of health and well-being experiences!

EMPOWER, rehabilitation services EXPLORE, indoor and outdoor walking path FUSE, clinical spa GATHER, conference space GROW, children’s enrichment area MOVE, fitness center NOURISH by The Big Salad, healthy-eating café RELISH, demonstration teaching kitchen SOAR, multi-purpose activity gym

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Fit Features Stefanie Clutten Stefanie Clutten, 33, of Holt, is an orthopedic physician assistant who loves to exercise. “Being active is a way of life for me, not a burden,” she said. “Not only do I feel great physically from working out, but it is my time to decompress,” Clutten said she likes to mix up her workouts as much as possible.

This usually means you can find her in the gym, running on a track, or riding her bicycle. “I like to do a variety of activities and mix it up throughout the week and seasons,” she said. “I road and mountain bike in the summer, usually coupled with running for triathlon training. I do Crossfit one or two times per week. I love to mix cardio and strength intervals on my own at home.” As the mother of two young children, she said it’s important for her to take care of herself and find a balance for family life. “Being active and fit is a priority for me and my husband,” she said. “I am my best self, wife, and mother when I am happy and healthy, and for me working out is a critical piece.” She said she eats healthy as much as she can, making sure to make homemade dinners. “I eat within moderation and don’t set a lot of hard limits on what I eat,” she said. “Being active, I feel I can have treats within reason. Things are less tempting when I don’t see them as off limits.” Clutten said that she, and her husband, Ian, like to do fitness dates. “Instead of getting a babysitter to go out to eat, we get a sitter to go mountain biking or on a long run together,” she said. “We train for events together and have a competitive streak going.” She said she’s currently training for a trail marathon that takes place in Moab, Utah, this November. Her advice “Find what makes you happy and what you enjoy doing,” she said. “Explore activities until you find something you spend all day looking forward to. Find partners who support and encourage you. Working out with a friend makes it all the more enjoyable. Lastly, never compare yourself to others because everyone’s journey is different.”

Fit Features

We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others.

If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:

tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com

Michelle Goss, 41, of Mason , took advantage of a work-b shape. Goss is a certifie ased fitness group to d public accountant and partner with Plante & Moran get back in the help of the Michigan Athletic Club, a fitness , PLLC. With program The workouts were a shock to Goss. “I still remember was developed at her workplace. ridiculously sore my body the first week of classes and felt. I had soreness in places how “I actually had to strateg ically plan when I was going I didn’t even know existed,” she said. up and down from my to get up from my desk since getting chair was so painful. After and I could start to feel the first week, the pain my body changing. I was slowly subsided hooked!” Goss has three has always been at a premiu children, so time personal fitness and health m. “After having three kids and a pretty deman ding good opportunity to make was always on the back burner,” she said. “I decide career, my a lifestyle change.” Her d this was a back on junk foods and diet has changed drastic focuses on lean meats ally. She’s cut and veggies when she food consumption on the can. “I track all of my MyFitnessPal app to help think I would be human hold me accountable,” she if I didn’t admit to consta said. “I don’t ntly feeling the urge to However, small snacks throug cheat on my diet. hout the day help me conqu has the energy to shoot er my cravings.” She said baskets with her kids and she now keep “Fitness can be contag ious once your family memb up with their demanding schedules. success and the related ers and friends begin to happiness that comes witness your with run a 5K, and now I am it,” she said. “I never dream signed up to run my first ed I would half marathon in May. an understatement, but Nervous would be I am excited for my next fitness challenge.”

CHA RLE S FRIT Z

Charles Fritz, 40, of DeWitt , decided to turn his life around and get health y after dealing with divorce and cancer . “I was out of shape 10 years ago, going through a divorce and was diagnosed with cancer,” he said.

“Working out and runnin g has changed all aspects of my life for the kept me healthy and happy better. It has , and allowed me to meet wonderful people and friends along the way.” Fritz, who is adjuster for Auto-Owners a catastrophe Insurance, runs two to four days per week, lifting almost every day. “This keeps me in shape to run at least one marathon per week, along with other races,” he said. “I like to stay healthy and be there for my two boys.” His advice for others: “Set goals for food and exercise and stick to them,” he said.

“Once you reach your goals, reevaluate and start again. The feeling of accomplishm ent and the health benefits of exercise and eating right are amazing.”

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MIC HEL LE GOS S

HAN NAH LIVE RMO RE Since running the Boston Marathon in outpatient 2013, when terrorists set clinical therapist, plans off on that killed three civilian explosions running the May 7 Tulip Time Race in s and injured Hollan d, where organizers are more than 200 others creating , Hannah a “Bosto Livermore has been n dealing with help her Strong” running group to post traumatic stress syndro complete the race. She’s slowly nearing finish lines of races. me when working her way back to qualify ing Instead of for the Boston letting the fear stop the Marathon again. “Since avid distance the 2013 runner, Livermore, Boston Marathon, I have 30, of Grand only participated in two to Rapids, has been three races using training each year; none of and therapy to which I actually c o n t i n u e raced,” she said. running, finish “The Tulip Time races and deal Race Committee with the terrible efforts in creating actions a Boston Strong that occurred group that literally infamous brought day. tears “In the three to my eyes. years Because of my since Boston, the panic discomfort in attacks typically confronting these occurred during difficult feelings races associated with while approaching the my trauma, I finish line,” she have very mixed said. “Recently, feelings about h o w e v e r , participating because in the run. I I’ve been pushing am grateful for myself, the I’ve generous started experiencing support, excited panic attacks to be a part of such a great even during training runs. event While I can and terrifie finally say my discipline d at what emotions might and returning, I feel completely passion are arise! My goal is to race in both betrayed by 5k and the the 10k, and I plan to my body when my anxiet finish y sets in. My the run strength vanishes and strong and confident.” Read fear The Okemos native, who takes over.” her complete interview online works as an healthyandfi at tmagazine.com

We need Fit Features! Have someone in mind who might We’d like to hear from you. be a good Fit Feature?

Call us at (517) 599-5169 or e-mail tim@healthya ndfitmagazine.com.

Healthy & Fit • www.h ealthyandfitmagazine .com

MARCH 2016

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Healthy & Fit • www.healthyandfitmagazine.com

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2299 W. Grand River Ave. Okemos, MI

517.349.3803

www.playmakers.com

UPCOMING PREMIER EVENTS Looking for some spooky fun before Halloween? Join us at Uncle John’s Cider Mill for a family-friendly, fun, and festive 5K run & walk!

Sunday, October 29 • 11am

HColiday lassic PLAYMAKERS

5K RUN/WALK

Uncle Johns Cider Mill, St. Johns

Cider & Donuts • Costume Contest • Race Swag

Cost: $30

Cost: $20 ($20 students HS & younger)

(price increase after Oct. 22) For info and registration, visit

www.runsignup.com/halloweenhustle

Join us for the 17th annual Lansing Turkey Trot on Thanksgiving morning! The family will love this 5K run/walk through downtown Lansing, past the state capitol holiday tree!

Thursday, November 23 • 9am

Downtown Lansing

(price increase after Nov. 17)

For info and registration, visit

www.playmakers.com/events

Bring your family and join the Christmas Eve fun at the 4th annual Playmakers Holiday Classic 5K and Children’s Spartan Sprint!

Start the holidays active and healthy with family and friends!

Sunday, December 24 • 9am

Jenison Fieldhouse, MSU

Awards for: Most Spirited Spartan • Best Santa

Best Holiday Costume

Cost: $25

Spartan Sprint: FREE to registered participants

For info and registration, visit

www.runsignup.com/holidayclassic

Details for these and all events, visit: www.playmakers.com/events

Fit Features Tonya Brook Healthy habits, like all habits, die hard. Tonya Brook, 34, of Lansing, is a perfect example of that. Growing up in an active family, Brook loved the healthy lifestyle. She went to school to be a personal trainer, but as life often does, she followed a different career path that led to a sedentary job. She then turned to her healthy habits to get back on track. “I gained weight, lost strength and got to the point where I was fed up feeling run down all the time,” she said. “In January of 2016, I started looking for a gym to join to get back on track, and found a boot camp facility. I started going there regularly and lost 44 pounds in less than a year.

I continue to work out because it feels great!” She said her typical workout is a 30 minute High Intensity Interval Training (HIIT). She also plays soccer twice a week and runs 5Ks and 10Ks throughout the season. “I’m healthier and stronger than I have been in years, and my endurance and energy are beyond what I thought I could achieve,” she said. “In a nutshell, I feel the need to work out so I can be healthy and the active person that I

ON THE COVER: Danielle Dolson Danielle Dolson, 32, of Charlotte, is a mom and group fitness instructor at AL!VE. AL!VE is a creative well-being place centered on ensuring community vitality, located in Charlotte.

Dolson said she’s been teaching fitness classes for five years, but her true passion is dancing. “As a child I studied ballet, lyrical, Jazz, gymnastics and Hip Hop,” she said. “Once a dancer, always a dancer.” Her love of dance has led her to her latest fitness class, Zumba. Zumba is an aerobic fitness program featuring movements inspired by various styles of Latin American dance.“I truly believe dance is medicine for the soul,” she said. “Not only is it a great cardio workout, it’s a feel-good workout. If you’re looking to improve your self-confidence or relieve stress, dance fitness will work.”

She said she eats healthy foods, making sure to eat plenty of protein, fruits, vegetables and healthy carbs with an occasional chocolate bar. She encourages her clients to do the same. “We all have the urge to treat ourselves,” she said. “I say go for it. But don’t allow a cheat meal to turn into a cheat day, that turns into a cheat week. The next thing you know you’ve given up and it’s become a New Year’s resolution again.” Her fitness advice is to quit looking in the mirror and seeing only your flaws. “Focus on how much stronger you’re becoming, and your endurance,” she said. “Keep pushing forward and the results will come, I promise. Celebrate your accomplishment big or small. You never know who you might inspire.”

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Healthy & Fit • www.healthyandfitmagazine.com

want to be.” Brook follows the 80/20 rule, meaning she eats as healthy as she can 80 percent of the time, allowing for 20 percent of other kinds of food. This works for her. “I don’t get down on myself if I indulge a couple times during the week, and I don’t make unrealistic strict rules,” she said. “I eat whole foods with a variety of proteins, fruits, veggies, fats, complex carbs and drink a lot of water. I don’t eat out that much and meal prep. food to take to work.”

She said she feels like she has more energy and enjoys life more now. Because of her love of running, she said she’d like to run a 10K in under an hour and eventually squat her body weight.

“I try to keep my goals where I can see them, so I don’t get overwhelmed,” she explained. Her advice for others: “I tell people all the time to just get up and move!,” she said. “It doesn’t have to be anything complicated, and everyone starts at different levels. Walk, run, play with your kids or pet... get your significant other involved... play a sport...lift weight...whatever you like to do. Remember, it’s a lifestyle, so it has to make you happy.”

Kamryn Whitfield Kamryn Whitfield, 18, of Lansing, is taking her love of health and fitness into the kitchen. Whitfield is a culinary arts and nutrition major at Johnson and Wales University in Rhode Island. “I like to eat healthy meals and snacks,” she said. “My passion for cooking has allowed me to be creative with healthy ingredients while making things that I can enjoy.” Whitfield, who lifts weights and works out with cardio as much as she can, said she’s excited about the opportunity to learn more about food and being able to give people tips on what’s best nutritionally for them. “I incorporate all the food groups into my diet and cooking every day,” she said. Her advice for people trying to live a healthy lifestyle is simple: don’t diet.

“Take small steps every day and read food labels,” she said.

“Avoid salt too. You can use other seasons to add something to your dish.”

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you.

Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

OCTOBER 2017

OCTOBER 2017

www.healthyandfitmagazine.com • Healthy & Fit

11

Teeth

Gluten sensitivity

Check your symptoms with what happened to my patient. by Dr. Susan Maples

M

y long-time patient (and friend) KaLee developed debilitating health changes during her late teens and early twenties.

Along with unexplained weight gain, depression, brain fog, fatigue, frequent stomach pain, she had uncontrollable gingivitis (gum inflammation). Despite KaLee’s impeccable dental hygiene (she is now a registered dental hygienist), her red puffy gums stumped me, and her dental hygiene instructors.

One day KaLee was rushed to a hospital emergency department with extreme gut pain. The doctor suggested she try a gluten-free diet. Long story short, this began a fast track to restoring her health.

Her energy was restored almost immediately, her diarrhea and bloating disappeared, her depression lifted and she lost all 83 pounds she had gained. Miraculously, her gums healed to become light and tight. I would not have believed all that if I hadn’t witnessed it first-hand.

Despite that the words “gluten free” appear ubiquitously throughout our

grocery and restaurant world, the concept is still poorly understood.

Gluten is the naturally occurring plant protein in grains such as wheat, rye and barley. For people who are sensitive to it, it can cause any of KaLee’s symptoms and more: Anxiety, autoimmune diseases, migraine headaches, acid reflux, a variety of skin problems, hormone imbalances, adrenal fatigue, mouth ulcers (canker sores), muscle and joint pain. The bottom line is gluten sensitivity is common in todays world and it can affect processes in the body far beyond the digestive track.

Dr Jamie Kaufman, ENT and national reflux expert, suggests that up to 20 percent of us have some level of gluten sensitivity. Do you wonder how this occurred? Much of the cause is the change in our wheat, once called the “staff of life”. As recently as 20 years ago, wheat was almost never associated with such toxicity. Food farming industries continually hybridized wheat to increase yields, protect itself from fungus/pest attacks and make it easier for mechanical

n a s u Dr.S and

s e l p a M

D .D.S

harvesting. Along the way these genetic changes have impacted human health for a significant faction of our population.

It is important to remember that gluten sensitivity is not the same as celiac disease or wheat allergy. Because there are no specific medical tests that can be performed to confirm gluten sensitivity we rely on a “rule out” diagnosis. To diagnose gluten sensitivity, both celiac disease and wheat allergy must be ruled out, using blood antibody testing and a small intestine biopsy.

If you identify with any of KaLee’s symptoms it would be well worth trying a gluten holiday. If you’re sensitive, three weeks on a strict gluten-free diet (which means reading all labels and avoiding many restaurants) should be enough to improve your symptoms.

Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Reach her at susan@drsusanmaples.com.

Personalized dentistry for a lifetime of health.

We are a cradle-to-grave, total wellness dental practice, advocating for health, energy and stability for the whole family!

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OCTOBER 2017

FEB 2018 HEALTHY & FIT MAGAZINE

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E D I U G E C A R G IS COMIN ANY RACE! ANY SIZE! ANYWHERE IN MI WE WANT TO HEAR FROM YOU!

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Fitness

The 15-minute workout

Here’s a simple every day workout. by Justin Grinnell

M

any experts say that if you want to get good at something, do it every day. When it comes to exercise, that can seem like a daunting task for many of us. Now to be clear, I don’t recommend working out two hours a day, seven days a week. Performing long workouts every day would greatly hinder your results and lead to overtraining. But I do encourage people to move each and every day for at least 15-minutes.

Perform the following exercises in a circuit fashion for as many reps and rounds as you can do in 15-minutes.

1. JUMP ROPE: 30 seconds 2. SPIDER-MAN WITH ROTATION Assume a push-up position with arms fully extended.

Maintain a neutral spine and then step your right foot next to the outside of your right hand.

Then, take your right arm and lift it off the ground and rotate your head and upper spine. Make sure to look in the direction that you are rotating. Repeat on the other side. 5 reps each side.

Moving more by taking a walk with your dog or friend down the street, taking the stairs instead of the elevator, or parking further away

from the grocery store is a good start, but will only take you so far.

The human body requires much more than just moving. In order to reduce pain and injury, improve bone density and delay sarcopenia (muscle loss), you need to do a little more. If you do the right movements with proper form, you don’t need a lot of time.

Consistency will always trump intensity, when it comes to exercise. So, my suggestion is to perform reasonable workouts that improve mobility, strength, and cardio. In just 15-minutes, five to six times a week, you can keep healthy and maybe gain strength.

For this workout all you need is a pair of dumbbells, a kettlebell and a jump rope (jumping jacks can replace jump rope). Perform this workout as many days as possible for the next month and watch both your body and mindset change!

5. SUIT CASE CARRY

3. 1-ARM KETTLEBELL RACK SQUATS Grab a kettlebell weight that works best for your strength level. Most women should use between 10-35 pounds and men 25-53 pounds. Grab the horn of the kettlebell with your right hand and the bottom of the kettlebell with your left hand. Bring the kettlebell to your chest with the kettlebell resting on the topside of your wrist and forearm. Make sure to keep the kettlebell securely to your body as shown in the picture.

Then, perform a squat as shown. Be sure to keep your weight distributed in your heels, chest upright, and knees inline with your toes. Perform five reps, repeat on the other side.

4. DUMBBELL PLANK ROW PUSH-UPS Using a pair of dumbbells (women 5-20 pounds, men 10-35 pounds), get into a push-up position with your hands on the dumbbells. Widen your feet as much as needed so that when you row the bell up to your shoulder you are able to keep your lumbar area from moving. Slowly lower the weight and repeat on the other side.

After you perform a row on each side, perform a push-up. That’s one rep. Perform five total reps before you move onto the next exercise.

Using the kettlebell that you used for the 1-arm rack squat, pick it up with proper deadlifting form. Then, assume an exaggerated tall standing posture with the bell at your side.

Make sure you keep the bell away from your body as you proceed to walk 25-50 steps with each foot.

Then, switch sides and repeat.

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2017

Fitness

Corporate Fitness

Employee well-being is good for business. by Ryan Haughey

A

s a business owner or manager, it is important to remember that our most important asset is our employees. With more than 30 percent of the American population suffering from a preventable chronic illness, coupled with the fact employees spend more time at work than any other location, companies need to be part of the solution! Companies can promote a healthy lifestyle by offering a corporate fitness program that is supported by management. Integrating wellness at work demonstrates a concern for employee’s well-being and it pays off.

The positive influence of a health driven culture can impact employee health choices, reverse chronic illness, improve productivity and assist with employee retention.

Here is a snapshot of the benefits of

adding corporate fitness into your work culture: 1. Lower healthcare costs 2. Lower absenteeism (less sick days) 3. Provides team building 4. Increases productivity 5. Employee sense of accomplish- ment

Here are some first steps to consider: 1. Engage employees in activities that promote movement such as taking stairs, parking far away from buildings, or walking at lunch 2. Implement stress reduction activities at work such as meditation training or yoga 3. Consider standing desks as an option for employees who sit most of the day.

To help promote fitness in the workplace, look to the facility and the trainer you trust to give your business the jump to better employee health and wellness with a Corporate Fitness Partnership.

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.

Make Fitness a Priority for your Business

Try Corporate Fitness at the U-Club Fitness Center!

Small Group Personal Training • Packages to Fit any Budget • On-site or at the U-Club Contact Ryan Haughey at 517-353-5113 to find out more! www.universityclubofmsu.org • 3435 Forest Rd. Lansing, MI 48910 OCTOBER 2017

www.healthyandfitmagazine.com • Healthy & Fit

15

Boomers

Embrace the challenges of life Live up to your potential. by Tom Matt

J

ohn W. Gardner was a legendary public intellectual, leadership expert and civic reformer famously credited with the term “tough-minded optimism,” which is a balance of unique ideas, deep convictions, and resilience in the face of change.

Finding ourselves in the ‘MiddleLiving’ place in our lives (I have expanded the range from 45-75 to 40-85 years old, thank you to my highly educated guests) we need to embrace toughminded optimism as our mantra!

Embracing continuing education is the key to longevity, and the 21st century is a perfect time to leverage opportunities. Going through the motions is just not going to cut it, not if we are planning on living to 100 with a high quality of life.

If we are living a ‘Healthy & Fit’

lifestyle we have a chance.

I do not deride the challenges of life, it’s a tough journey, but I worry about those who are living below their potential. Boredom is the avoidable ailment of all ‘MiddleLiving’ souls; the key thing is recognizing how we begin to slowly slip.

The times we live in, where we find ourselves so busy yet so bored, are a paradox. With smugness, imprisoned by our own comfortable habits, we grow rigid and unable to change and move. We become physically, emotionally, and intellectually stuck in our ways. I refer to this paradigm as the “Carousel of Life,” where we ride for 25, 35, 45 years, get off and then wonder what happened!

The image that of our life is perceptual. Rather than ruminate on what might have been, reflect on what can be. Think flexible and exciting:

tough-minded optimism is the way!

Thinking our way forward, moving more, sleeping better, eating just a little bit better can be the opening of the door.

Try some of these tips • Do a personal self-assessment • Don’t be too hard on yourself • Create a vision board • Seek coaching • Stay connected • Keep working 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. He holds Bachelors and Masters degrees from MSU, is certified from the National Academy of Sports Medicine as a CPT/FNS/SFS. For more information please visit www.boomersrock.us

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OCTOBER 2017

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Health

Benefits of yoga practice

Activate, communicate with your whole body. by Meena Park

Y

oga cultivates the ways of maintaining a balanced attitude in day-to-day life.

–B.K.S. Iyengar The above is one of my favorite quotes from yoga master Iyenger, considered by many to be the father of modern yoga. In just a few words, he expresses a couple of very deep and essential ideas about yoga and yogic practice. Let me take you through them!

Yoga is cultivation That means we tend to our yoga practice and in doing so, we tend to our minds and our bodies. Yoga is not about “quick results” but rather about taking our time to better know and understand our selves physically and spiritually. The mind and body are much like a garden - when we take time, even just a few minutes, to focus

our attention on the way our body feels, the content of our mind, and the quality of our breath, we cultivate awareness that helps us to flourish.

Yoga is for day-to-day life It’s no secret that practicing yoga regularly helps develop a body that is strong and flexible. This is because safe, regular yoga practice stretches and tones the muscles and helps improve posture, breathing, and flexibility. But our practice in the studio also brings mental awareness about our minds and bodies outside the studio. When we practice yoga regularly, we activate and communicate with all the parts of our body, increasing our ability to listen to our bodies and minds.

We live in the busy world - it’s hard for us to even find quality time for ourselves, let alone maintain our balance. We spend the majority of the

day with our attention focused on the events happening outside of ourselves.

When we take the time, even just a few minutes, to focus our attention on the way our body feels, the content of our mind, and the quality of our breath, we enter into the present moment.

Learning to be present can become a constant source of peace, a way to relieve the stress in mind and body.

It is important, however, to remember that these benefits come with a regular practice. So keep practicing!

Meena Park is a 500-hour registered yoga teacher (RYT) with Yoga Alliance. She currently teaches classes at the Westside and Downtown YMCAs in Lansing. She also holds a MA in educational technology and minor in kinesiology from Michigan State University. Visit her site at http://youngjinpark-yogi.weebly.com/

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Healthy & Fit • www.healthyandfitmagazine.com

www.ymcaoflansing.org OCTOBER 2017

Mind

Mind and body link

Ready for a change? Start with your thinking. by Cynthia Logan, PhD

I

have seen it suggested that mind/body medicine falls under chiropractic healthcare. Because I am a psychologist that specializes in and enjoys teaching alternative health topics, I have often pondered this statement.

I have seen it argued that the science of mind/body medicine falls under religion, medicine, psychology, chiropractic, spirituality, and many more areas.

Dr. Bruce Lipton, a cellular biologist, even maintains that we are made up of fifty trillion cells, and that the single most important way to influence our cells is through the energy of our beliefs.

This means that our emotional state, and how we handle stress, and even love, have a great influence on every single cell in our body.

Here is one simple fact that may or may not put your mind at ease on this

subject: It really doesn’t matter. What matters is that you know that there is a connection between the mind and the body.

If you care about your health, and I would imagine that if you’ve picked up this magazine you do, you need to start paying critical attention to your thoughts—all of them.

Your thoughts control your mind, your mind controls your beliefs, and your beliefs control your behavior. So then, logic dictates that your behavior controls you and your body.

This can be anything from your pain, or lack of it, your drive, your ambition, your physical body, your emotional reactions, and so on.

To give you an example of being able to control your thoughts, consider tickling; most people cannot tickle themselves, but even the thought of, or attempt of someone else tickling you, does cause a tickle reaction.

Have you ever hit yourself in the arm and felt that it didn’t hurt, but if someone else hits you with the same pressure it does?

Or think about the time when a small child, who doesn’t understand right from wrong, will do something to you and you don’t react negatively—in fact you may even laugh. But if someone older does the same thing to you the reaction is heightened, even harsh. It’s all based on your beliefs.

We see this type of thing between siblings all of the time.

So, if you want to change your life, a good place to start would be to change your thoughts. Give it a try!

Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

39th Annual “Big Bird” Run 10K - 4K - 1 MILE RUN/WALK • SUNDAY, NOVEMBER 12, 2017 ALL RUNNERS ARE ELIGIBLE TO WIN ONE OF 20 FROZEN TURKEYS

ASSISTED BY: Roseville Kiwanis • Lions Club, Roseville Optimist Club • A.S.P.I.R.E. Roseville Goodfellows • MiDOG Eastside Teen Outreach • Eastpointe & Roseville High School Band Boosters

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START AND FINISH LINES Are at the Recreation Center located at 18185 Sycamore Street. The course will include Gratiot Ave., I-696 pedestrian bridge and several residential streets. The 10K course for the Big Bird Run is certified by the USTFA. FOR MORE INFO VISIT www.rare-mi.org

www.healthyandfitmagazine.com • Healthy & Fit

19

Mind

Does my brain keep me in pain?

Neurofeedback can help you understand. by Gretchen Morse

C

hronic pain is pain that lasts for several weeks, and often into months and years. It can range from annoying to intolerable, and can drastically affect a person’s quality of life.

Chronic pain can limit function, stress out relationships, and drain a person of energy and hope. The problem is, after being in pain for so long, the brain and body can “memorize” the pain and its pathways, making it harder to find relief. For some, turning to neurofeedback has been of help.

Neurofeedback is a form of biofeedback, and uses special hardware and software to measure a person’s brainwaves (similar to measuring heart rhythms, in an EKG).

The neurofeedback process can then help to re-train the brain and nervous system to balance, and to function more optimally.

Now, how can neurofeedback help pain? There are a few theories on this.

One would be that chronic pain (or the perception of pain) can be deeply ingrained or embedded within the brain and nervous system, and the Neurofeedback process may help to disrupt those pathways.

Another would be that neurofeedback can help reduce stress (and/or stabilize mood), which can help modulate the mind/body response to pain. Also, neurofeedback can sometimes improve sleep, which can allow respite from the pain, and potentially deeper repair.

One client, Susie, had headaches each time a weather front moved in, or if she was around certain fragrances.

After several neurofeedback sessions, she found her body was less-reactive to environmental triggers, and her headaches diminished.

It is not uncommon for chiropractors or massage therapists to report that they find it easier to do body work on a known client, after the client starts doing neurofeedback sessions. This can be due to the relaxing of the nervous

system, and the body becoming more malleable as a result. This can set the stage for further healing to take place.

It is important to have chronic pain evaluated first by your doctor, and Neurofeedback is not the answer for all chronic pain.

However, it can be helpful for some, and a more optimized brain and nervous system can influence metabolic changes throughout the body.

This can reduce symptoms, and cement long-term change.

Neurofeedback can be a wonderful tool to help us teach our body-mind to un-learn painful patterns, and to optimize function!

Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2017

n inspired life is filled with positivity, dreams, goals and intentions that promote passion within the heart, mind, body and soul.

Inspiration is my first approach to well-being and represents one of my lifelong essentials.

I believe good energy can be generated from positive behaviors and thoughts. Here are some “inspired” lifelong essentials that I have found helpful in my life: Pursuing your passion allows you to do things you enjoy.

Think about what inspires you.

Write-out your vision, be patient and work towards your dreams and goals every day!

Imagining your best self is a rewarding experience! It allows you the opportunity to determine who you want to be. Start by determining what changes need to be made and act NOW!

Health

Challenging your brain improves critical thinking skills, enhances mental fitness and helps create the most successful version of you!

Building positive habits creates a positive mindset! Start each day with a balanced breakfast and daily af-

Live a rewarding life

direction.

When pursuing your passion, go to your designated dream zone! For me it’s the library. I find the library to be a very relaxing atmosphere filled with

Inspire your heart and imagine your best self! by Kimberly Whitfield

A

awesome resources and staff. I encourage you to visit your local library and sit in sections of interest and write-out your goals and vision.

Don’t be discouraged if it takes you a while to find what inspires your heart.

I’m 48 years old, and I believe you are never too old to image your best self.

Be patient and make the journey fun!

I hope you find my lifelong essentials

firmation! This routine will help jumpstart your day in the right

helpful and I encourage you to develop some of your own.

Kimberly Whitfield is the owner of Kimberly Inspiring 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.

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Healthy & Fit Magazine

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www.healthyandfitmagazine.com • Healthy & Fit

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Move over pumpkin spice, there’s a new drink for fall If you’re not all over the pumpkin spice craze but love to snuggle up with a cozy cup of goodness, then golden milk may be for you. Golden milk is made from a paste of turmeric, which has been used for centuries in Ayurvedic medicine for its antioxidant, antiseptic and anti-inflammatory properties. Turmeric contains curcumin, which is the active component in turmeric that gives us all those good health benefits. But turmeric needs a little help for our body to fully utilize turmeric’s potential. For example, the coconut oil and black pepper are needed in golden milk so the body can absorb the curcumin and provide you with more health benefits. To make Golden Milk, first, make the paste. The paste can be kept in a sealed container for a couple of weeks. The paste can be used to make golden milk, or be used in smoothies or as a topping for sweet potatoes and butternut squash.

Golden Milk Paste

• 1/2 cup turmeric

• 1 1/2 tsp black pepper

• 1 T cinnamon

• 1 T ginger powder

• 1/2 cup coconut oil

• 1 3/4 cup water (use filtered if your water is funky) To make Golden Milk: Whisk 1-2 teaspoons of paste and one cup of non-dairy milk into a saucepan and heat on low for about five minutes. Add the sweetener to taste.

How to buy the best “live” probiotics We know probiotics are essential for gut health, but there are so many probiotics flooding the shelves, it’s hard to know which supplement or food is the healthy choice.

For probiotic drinks like kefir, watch the sugar content.

Some varieties contain upwards of 30 grams of sugar per serving. You don’t need the added sugar and sugar helps yeast flourish. Too much yeast in your gut and it can lead to candida fungal overgrowth, a condition associated with digestive issues, brain fog, and autoimmune diseases.

Remember, pasteurization kills many naturally occurring probiotics. Look for at least 10 billion CFU on the label.

Steer away from processed probiotic foods as they contain artificial sweeteners and colors or naturally occurring benefits removed. Avoid dry foods like cereals and bars that state probiotic on the package that isn’t live or raw.

Three Really Good Reasons to Drink More Water!

1. A John’s Hopkins study showed that 44 percent of people who suffered a stroke were dehydrated.

Dehydration can cause your blood to thicken, making it harder to pass through the blood vessels.

Stroke patients who were more hydrated had a better recovery, too.

2. If you have a wicked headache, slowly drink one to six cups of water. Migraines are often triggered by dehydration.

3.

Even a little dehydration can suppress blood vessels in your brain. Drink up or you could experience short term memory problems, slow reaction times, poor attention and a case of the cranky pants.

OCTOBER 2017

Eating God’s Way “My people are destroyed for lack of knowledge” Hosea 4:6 KJV

“We are fearfully and wonderfully made.

“Eating God’s Way” calls the church back to Biblical basics of nutritional health and challenges us to steward our body well, because it is the literal temple of God.” Apostle Stephanie Butler, COGL President

Dr. Jean-Guy Daigneault Executive Director Gilead Healing Center

“Dr. Jean-Guy is a man on a mission! The reality is, we can live out our mission of Jesus on earth a whole lot better if we are healthy. I wish every church in America could have the opportunity to hear the message that this man brings.”

Pastor Kevin Berry Mount Hope Church Lansing, Michigan

Bring “Eating God’s Way” to your Church or Group Healing For The Whole Person: Mind, Body & Soul Schedule today!

Contact Annie at (517) 336-8880 or annie@achiro.net 306 N. Creyts Road, Lansing, Next to Mt. Hope Church

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Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims . Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com.

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EATON RAPIDS • (517) 663-2651 www.aph-insurance.com