winter ‘13
inside: men’s, women’s & kids’ health • heart health fiscal fitness • mind+body • fitness trends for 2013
• •
nutrition • massage • corporate wellness boot camps • running • calendar & more!
a•chieve (e chev) vb -
| -
1. to finish: complete: win: succeed 2. to accomplish: obtain with effort 3. to perform by one’s own efforts
table of
contents
kathryn lee publisher / creative director john lee vp / director of sales & marketing
Achieve is a quarterly health, wellness and fitness magazine published by Impressions Group, LLC. The covers, contents and ads in Achieve magazine are copyright protected and may NOT be reproduced without prior consent of the publisher. Our staff has made every effort to insure the accuracy of the publication, however we assume no liability or responsibility for content, errors or omissions in any articles. Achieve welcomes the submission of any information, articles and photos. We will make every effort to include the submitted items, however, we cannot guarantee the inclusion or the return of materials.
health
9 corporate wellness: 10 ways to promote
2 men’s health: what is gout?
10 nutrition: “presenteeism” vegetarian life: how much protein and
3 women’s health: check-ups and 4 dental health: the importance of
11 10 tips to help you keep your new year’s resolutions
5 kids’ health: healthy weight heart health: reduce your risk
12 massage: secrets of true relaxation
flossing to your overall health
of hypertension
6 mind + body: the 4 “S Words”
Deadline for the next issue: Mar. 1, 2013
For more information, contact:
Post Office Box 2627, Greenville, NC 27836 252.355.8345 phone / 252.355.4224 fax www.ImpressionsGroupLLC.com www.achieve-magazine.com www.impressions-magazine.com www.impressions-bride.com kathryn@ImpressionsGroupLLC.com
© 2013
winter ‘13
Impressions Group, LLC
fitness 13 functional movement training: train like an athlete
7 eye health: what you need to know about glausoma
wellness 8 fiscal fitness: saving enough
Race Directors, Event Planners Include your events in our calendar! Contact: kathryn@ImpressionsGroupLLC.com or post on them our website for free: www.achieve-magazine.com .
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calories do we need?
age appropriate screenings
for your 90s
To advertise in Achieve Magazine call:
employee wellness
14 fitness trends to watch for 2013 15 the ‘boot camp’ exercise trend in the greenville area 16 event calendar (jan. - april 2013)
a lettertoour
readers
Achieve is growing again! We’d like to introduce our readers to Bethany Bradsher. Bethany will be a regular contributing writer for the magazine. For more than 20 years, Bethany has had the privilege of telling amazing stories that also happen to be true. As a newspaper reporter, magazine writer, Internet columnist, author and ghostwriter, she has interviewed some of the top athletes in the sports world and had a front-row seat to events and tales that prove why this country is gripped by collegiate and professional sports. She’s written for dozens of publications in a full-time or freelance capacity, from the Spartanburg Herald-Journal to the Associated Press, the Orlando Sentinel, Canoe and Kayak Magazine and Home by Design magazine. Her work has centered on sports, but she has also had the opportunity to tell stories in the worlds of the arts, religion, education and health. Her first feature for Achieve, as well as additional information about Bethany can be found on page 15 of this issue. We invite you to enjoy her writings in print and online with Achieve. Visit www.achieve-magazine.com regularly to read her monthly articles. Be sure to “Like” us on our Facebook page (www.facebook.com/achievemagazine), so we can keep you up-to-date on what’s trending in health, wellness and fitness. Happy New Year!
Sincerely, Kathryn Lee Publisher/Creative Director
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health men’s health: what is gout? Article by Christian Nordqvist from www.medicalnewstoday.com
The word gout comes from Latin gutta and old French gote meaning “a drop”. Several hundred years ago gout was thought to be caused by drops of viscous humors that seeped from blood into the joints. In fact, this supposition was not that far from the truth. When a patient experiences the symptoms of a gout attack, uric acid has been accumulating in his blood, and uric acid deposits have been forming in the joints. Gout is a complex disorder, it is more prevalent among men, and afflicts women more commonly after the menopause. Men have higher uric acid levels in their blood than women.
What are the symptoms of gout? Signs and symptoms of gout are generally acute — coming on suddenly without warning. A significant proportion of patients experience them at night. • Severe pain in the joints — The patient may experience pain in his ankles, hands, wrists, knees or feet. More commonly the big toe is affected (podagra). Many patients describe the affected areas as warm/hot. The fluid sacs that cushion tissue (bursae) may become inflamed (bursitis). When this happens in the elbow it’s called olcranon bursitis, while in the knee prepatellar bursitis. • Gradually goes away — A bout can last for over a week if left untreated — and then gradually goes away during the following week or two. • Itchy and peeling skin later — As the gout subsides the skin around the affected area may be itchy and peel. By the end of it the patient feels fine. • Redness and inflammation — The sufferer will most likely have tender, red and swollen joint(s) in the areas that experienced the most pain. • Red/purplish skin — The affected area may become red or purplish, making the patient think he has an infection. • Fever - Some patients have an elevated temperature. • Less flexibility — The affected joint may be harder to use, the patient has limited movement. • No symptoms - Some patients experience no symptoms. In these cases it may develop into chronic gout. • Nodules — Gout may first appear as nodules in the elbows, hands, or ears.
What causes gout? The levels of uric acid in your blood rise until the level becomes excessive (hyperuricemia), causing urate crystals to build up around the joints. This causes inflammation and severe pain when a gout attack happens. When the human body breaks down chemicals called purines it produces uric acid. Purines can be found naturally in your body, as well as in food, such as organ meats, anchovies, asparagus, mushrooms and herring. Most of the time uric acid dissolves and goes into the urine via the kidneys. However, if the body is producing too much uric acid, or if the kidneys are not excreting enough uric acid, it builds up. The accumulation results in sharp urate crystals which look like needles. They accumulate in the joints or surrounding tissue and cause pain, inflammation and swelling.
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Surprisingly, hyperuricemia is commonly found in many people who never develop gout. Scientists are not completely sure what causes hyperuricemia. There is definitely a genetic factor because a person who has close relatives with hyperuricemia is more likely to develop it himself. The following are known to bring about and/or may contribute to gout: • obesity • heavy alcohol consumption, especially beer • a diet high in purine foods, such as seafood and meat, and meat organs • extremely low calorie diets • regular aspirin use • regular niacin use • regular use of diuretic medicines • medicines taken by transplant patients, such as cyclosporine • fast weight loss • chronic kidney disease • hypertension (high blood pressure) • psoriasis • tumors • myeloma • hemolytic anemia • lead poisoning • hypothyroidism • surgery • Kelley-Seegmiller syndrome • Lesch-Nyhan syndrome
When should you see a doctor? If you have sudden and intense pain in a joint get in touch with your doctor. If you do not treat it, gout can gradually get worse over time. If you have a temperature, and the joint is hot and/or inflamed, get medical attention as soon as possible — it could mean you have an infection.
How to test for gout? After examining you, your doctor may carry our either or both these tests: Blood test — to measure your levels of uric acid. This test is not definitive as some with high uric acid levels never have gout symptoms; while others who have gout symptoms do not have high levels of uric acid in their blood. Joint fluid test — a needle is used to collect fluid from the affected joint. The liquid is examined under a microscope to see if urate crystals are present.
How to prevent gout There are some medicines which can reduce your risk of future gout attacks. Allupurinol reduces the amount of uric acid your body produces, which in turn lowers your chances of having an attack recurrence. Probenecid helps your kidneys eliminate uric acid more effectively, lowering your blood uric acid levels, which in turn reduces chances of recurrence. Although diets haven’t been proven to reduce risk of gout, this is due to a lack of studies rather than the existence of studies that prove diet is ineffective. It would make sense not to consume too many foods high in purines, such as red meat, meat organs, and seafood. Reducing consumption of alcohol may also be beneficial. Some suggest consuming more low-fat dairy products; others mention a good intake of whole-grain breads is beneficial. Drinking plenty of water may dilute the amount of uric acid in your blood. A September 2012 study, in the journal Arthritis & Rheumatism, suggested that eating cherries could reduce the risk of gout attacks by 35%.
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health women’s health: check-ups and age appropriate screenings Chart courtesy of the Men’s Health Network (www.menshealthnetwork.org)
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health dental health: the importance of flossing to your overall health Article from www.saveyoursmile.com
The purpose of both brushing and flossing is to reduce the number of bacteria which inhabit our mouths. Normally, millions of these microscopic monsters call your mouth home, feeding on food particles left on our teeth. Ungrateful guests, these bacteria produce acid as a result of their feasting, and this acid eats into tooth enamel creating cavities. If this wasn’t bad enough, the bacteria also pour out volatile sulfur compounds creating embarrassing bad breath. Normally bacteria are found within a mesh of mucus and debris known as plaque. Regular brushing removes the plaque and the bacteria plaque contains. Unfortunately, many people only brush, forgetting that flossing is a key component to any good oral hygiene program. Flossing removes the bacteria that escape the toothbrush by hiding in the tiny spaces in between teeth. Brushing without flossing is like washing only 65% of your body. The other 35% remains dirty! The American Dental Association recommends that you floss at least once a day. What happens if you don’t floss? If you don’t floss and allow plaque to remain in between teeth it eventually hardens into a substance known as tartar. Unlike plaque, easily removed by brushing, tartar can only be removed by your dentist. Over time, levels of more
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dangerous types of bacteria build up within tartar. These bacteria make toxins which irritate and inflame the gums, a condition is known as gingivitis.Left untreated it can cause periodontal disease, a condition where bacteria and their toxins invade not only the gums but also the bones and structures supporting the teeth. It can lead to bone loss, loose teeth, and to teeth which fall out. Coated dental floss slides easily between teeth. However, any floss you can get between your teeth which doesn’t fray or break easily is good. If you don’t like floss, consider an interdental cleaner (electric flosser) for ease and convenience. If you haven’t flossed in a while, you may see a red tinge of blood on the floss after you use it. This indicates your gums are slightly inflamed and in need of flossing to remove bacteria. With regular flossing this should go away. By brushing and flossing, we help to eliminate the bacteria which can lead to bad breath, gingivitis, and periodontal disease thus creating smiles which last a lifetime.
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health heart health: reduce your risk of hypertension Article by Rony Shammas, MD, FACC, FASE, FASNC, FSCAI; Vidant Cardiology; 252-758-3211
A study in the The Journal of the American Medical Association followed more than 80,000 women, 27 to 44 years from 1991-2005.
kids’ health: healthy weight Article by Colleen Bucher, Vidant Wellness Center Registered Dietitian
Childhood obesity is on the rise, leading to unhealthy adults. Healthy lifestyle changes can help the entire family achieve and maintain healthy weight. Decrease the intake of sugar-sweetened beverages. Taking in too many calories from drinks can quickly cause weight gain. Even 100% fruit juice is high in calories and sugar. Limit fruit juices to 4 ounces a day, or better yet, choose a piece of fruit.
Researchers found the following six healthy lifestyle factors were associated with a lower risk of developing high blood pressure: • Healthy weight: Maintain a body mass index (BMI) of less than 25. • Daily exercise: Engage in an average of 30 minutes of vigorous exercise a day. • Heart-healthy diet: Follow the Dietary Approaches to Stop Hypertension (DASH) diet based on high intake of fruits, vegetables, nuts and legumes, low-fat dairy products and whole grains, and low intake of sodium, sweetened beverages and red and processed meats. • Use alcohol in moderation. • Low use of non-narcotic pain relievers (such as Ibuprofen and related drugs) defined as less than once per week. • Take a folic acid supplement of 400 micrograms daily. In this study, women with all six of these healthy lifestyle factors (unfortunately, that was only 0.3% of the women in the study) had an 80% lower risk of developing high blood pressure, regardless of family history of hypertension.
Decrease TV time. Research shows that children who watch more television tend to be overweight. Limit children to two hours a day of sedentary video games, computers and TV. Encourage active play inside or out. Prepare and eat more meals at home. Frequent eating out or picking up take-out is related to weight gain. Eating more meals cooked at home can be a great way to encourage the family to improve eating habits and save money. Choose lean meats and lots of fruits and vegetables to move the family toward a healthy weight. Give them choices, but let the children be involved in meal planning and even food preparation for the older ones. Whether at home or out, monitor the amounts of food eaten. Many meals served in restaurants have enough calories for two or more people. Often the foods offered on the “child’s menu” are not balanced or healthy. Choose small or regular-size portions to help decrease calorie and fat intake. It’s OK to split a healthier meal between two or more children. Just ask for a second plate. Increase physical activity to avoid inappropriate weight gain in children. All children and youth should participate in a minimum of 60 minutes of physical activity each day. Bicycling, hiking or playing in the park can provide both family time and encourage much-needed physical activity. Increase fruits and vegetables. Eating five servings per day of fruits and vegetables is an excellent way to improve the health of the whole family. Fruits and vegetables tend to be low in calories, high in fiber and can be eaten in larger quantities without causing weight gain. A serving for a child would range from 1/4 cup of cooked or 3/4 cup of raw food. Instead of chips for a snacks, offer grapes, apples or cut-up fruit. Always make fruit age appropriate to prevent choking.
winter ‘13
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health mind + body: the 4 "S Words” An excerpt from 'The Practicing Mind' by Thomas Sterner
Real peace and contentment in our lives comes from realizing that life is a process to engage in, a journey down a path that we can choose to experience as magical. The Practicing Mind is about remembering what you already know at some level and bringing that memory into the present. It reintroduces you to the process of acquiring new skills and reminds you that life is nothing more than one long practice session, an endless effort to refine the motions, both physical and mental, that compose our days. It’s about living in the present moment and centering yourself on this magical path through life. There are four “S Words” that can help us engage the practicing mind. These concepts are deeply interrelated and flow back and forth into one another.
1. Simple. When you work at a specific project or activity, simplify it by breaking it down into individual components. Don’t set goals too far beyond your reach. Unrealistic goals create frustration and invite failure, which can make you doubt your abilities. The success of attaining each simple goal will generate motivation that propels you along in the process. You won’t suffer the mental fatigue you experience when you bite off more than you can chew. 2. Small. Be aware of your overall goal and use it as a beacon to keep you on course. While you’re working your process, break down the goal into smaller goals. Focusing on small sections is easier than focusing on the entire task and gives you repeatable success. For example: cleaning out the garage is an activ-
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ity that most would consider worthy of full-scale procrastination. But when it has to be done, step back and examine your feelings toward the job. You will find that you tend to see the necessary work-energy in its entirety. You see the whole task ahead of you, and it looks huge. This viewpoint brings about judgments and negative emotions. You’re full of anticipation as you find yourself saying things like, “There are so many things I have to move. Should I keep this or get rid of it? Will I ever need that thing over there again? The whole garage is a mess, and cleaning it means lots of time, lots of energy and lots of decisions I don’t feel like making after a week of work. I just want to relax.” This dialogue has nothing to do with cleaning the garage, and yet it’s exhausting. You simplify the task greatly when you break it into small sections: “I am going to start in this corner and clean just to the window. That’s all. I will not concern myself with the stuff over by the door or up in the rafters. Just this corner right here is all I will contend with right now.” Now you’re dealing with a little task that doesn’t have the overwhelming qualities of the whole job.
3. Short. Now you can bring shortness, a time element, into the equation: “I’m going to work at cleaning the garage for 45 minutes a day over the next few days until it’s completely clean.” You can survive just about anything for 45 minutes. Deal with only one corner of the garage for 45 minutes, and you’ll be done for the day. You look at your watch and walk away from the task at the end of the 45 minutes, feeling in control and satisfied that your goal of a clean garage is flowing toward you. No frustrationinvolved. You’ve simplified the task by breaking it down into segments and asking yourself to focus for only a short period of time. You’re practicing the art of perfect garage cleaning. 4. Slow. Incorporating slowness into your process is a paradox. By slowness, I mean you work at a pace that allows you to pay attention to what you’re doing. This pace will differ according to your personality and the task. If you’re washing the car, move the sponge at a pace slow enough to allow you to observe your actions in detail. This will differ from, say, the slow pace at which you learn a new computer program. If you’re aware of what you’re doing, then you’re probably working at the appropriate pace. The paradox of slowness is that you’ll find you accomplish the task more quickly and with less effort because you’re not wasting energy. Slowness also changes your perception of time. Because energy goes into what you’re doing, you lose your sense of time. You can apply these rules to any part of your life and to any activity. As you evolve, you’ll start to watch yourself going through your daily life; you’ll become more aware of when you’re living in the present moment and working in the process, and when you’re not.
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This doesn’t mean you’ll be able to control yourself all the time. That tempting mindset comes from slipping back into the “perfection” mindset that states, “Only when I can do this all the time will I have achieved my goal.” Accepting that this is a lifetime effort, and in the beginning progress may seem almost unnoticeable, is part of the lesson to be learned. Regardless of the growth stage and evolution you’re in, in every moment you’re perfect at being who you are.
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health There is also laser surgery and microsurgery for glaucoma. Laser surgery slightly increases the outflow of the fluid from the eye or eliminates fluid blockage. Microsurgery is performed to create a new channel to drain the ocular fluid; this form of glaucoma surgery sometimes must be repeated. Some people are considered ‘glaucoma suspects.’ This means you are more likely to develop glaucoma. We will check your IOP more often, and pay close attention to any change. The purpose is to begin medication as soon as it is needed, so that your vision is not affected. You might be a glaucoma suspect if you are over age 45, have a family history of glaucoma, are African American, have diabetes, or are extremely near-sighted.
Is there a cure? There is no cure for glaucoma, but the disease can be managed over time. Our practice has quite a few glaucoma patients, and we are experienced in prescribing the appropriate medications and monitoring your eye health. Good eye health care can minimize the damage that glaucoma can do to your vision.
What can I do?
eye health: what you need to know about glaucoma Article provided by Dr. Tim Klugh / Eye Care Center, 1100 West 15th Street, Washington, NC / 252.975.8040 or 1.800.738.8040. Sources: WebMD.com, the American Academy of Ophthalmology, and the American Optometric Association For additional information, please visit www.webmd.com, www.medem.com, and www.aoa.org.
1. 2.
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Have an annual routine checkup that includes measurement of IOP. Seek immediate, qualified eye care if you experience vision loss, narrowing of vision (tunnel vision), haloes around lights, pain in the eye, an eye that looks hazy, nausea or vomiting (especially in conjunction with any of the other symptoms). If you are diagnosed with glaucoma or are considered a glaucoma suspect, visit the office as often as recommended by your eye doctor. Take medications as prescribed; report concerns or problems to doctor.
Everyone should be concerned about glaucoma because the symptoms of this serious disease are “silent.” Glaucoma is nearly always painless, and slowly robs you of vision-without you being aware of it. Only regular visits to a qualified eye doctor will reveal the signs that you are at risk for glaucoma or already have the disease.
What causes it? Glaucoma is a condition in which the optic nerve is damaged. It’s associated with elevated pressure inside the eye, or intraocular pressure (IOP). That’s why we measure your IOP with a tonometer every time you come for a routine checkup. The increase in pressure happens when the passages that normally allow fluid to flow through your eyes become clogged or blocked. The reasons that the passages become blocked are not known. When the internal pressure increases, the nerve fibers in the optic nerve become damaged, and vision is affected. Another way we evaluate glaucoma is by measuring your visual fields. We use a computerized instrument that projects spots of light, and you indicate during the test which spots you see. A visual fields test helps us determine how much your vision has been affected.
How is it treated? Treatment often includes the use of a drop or drops which you must place in your eyes every day. These drops can help control your eye pressure. Sometimes the dosage will be adjusted, or the type of drop will be changed, so the drops are more effective in controlling IOP. This, in turn, will minimize the damage caused to the optic nerve. Side effects of glaucoma drops may include allergy, redness of the eyes, brief stinging or visual blurring, and irritated eyes.
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wellness fiscal fitness: saving enough for your 90s
vary with time. “Early in retirement, while you’re young and active, you may need to replace 110 percent of what you earned,” she says. “As you age and become more sedentary, your costs may go down.”
Article by Wells Fargo Advisors and provided courtesy of Russell Eaves, (top) First Vice President, Investment Officer & Jim Pagnani (bottom) Financial Advisor, CFP®, MBA in Greenville at 252-756-6900.
Aim to keep growing. On the cusp of retirement, some investors may be content to shift their funds from stocks into certificates of deposit or other conservative investments in order to protect all they’ve saved in their nest egg. But that may be a mistake.
Thanks to a range of factors — including medical advances, healthier eating habits and better fitness — Americans are living longer lives. Life expectancy in the U.S. recently hit a record 78.7 years,1 and the number of Americans living past age 90 has nearly tripled during the last 30 years.2 But while living well into our 90s is a dream for many of us, the possibility of outliving our savings serves as an eye-opener. “It’s a universal concern: No matter how much you have accumulated, everybody is worried about making their money last through retirement,” says Donna Peterson, Senior Vice President in Retail Retirement at Wells Fargo. A recent survey found that more than half of baby boomers fear outliving their savings more than they do dying.3 Fortunately, making a few changes to your financial situation now can help increase the chance your savings will last your lifetime, no matter how long it spans. Create ongoing income. Peterson suggests aiming to replace 80 percent to 100 percent of your working income in retirement, but she admits that will
Since retirement can last several decades, you’ll likely need to harness the growth potential of stocks to keep inflation from eroding your savings. Although they come with increased risk, stocks offer better potential for longterm growth than bonds and cash investments. Your Financial Advisor can help you find a mix of stocks, bonds and cash investments that offers an appropriate balance of risk and return potential. Plan for long-term care. As you age, you’re more likely to sustain an injury or develop an illness that requires long-term care. But that care — whether in a nursing home or through an in-home health provider — can be very expensive. The national median cost of a single year in a private nursing home is now $87,235, according to insurer MetLife.4 One strategy to these potential medical costs is long-term care (LTC) insurance, which is designed to cover expenses if you become physically or cognitively impaired. If you opt for LTC insurance, Peterson suggests buying your policy when you’re in your 50s. Reason: Your premiums are likely to be more affordable than if you purchased a policy later. Consider keeping a paycheck. A simple way to stretch your retirement savings is to work longer. Economists Alicia Munnell and Steven Sass from the Center for Retirement Research at Boston College note that delaying retirement by just three to four years may boost your retirement income by a third.5 Working longer can help by: • Boosting your monthly Social Security benefits (by waiting at least until you are eligible to claim full benefits) • Increasing the time you spend accumulating a 401(k) balance (through contributions and potential for growth of investments) • Giving you access to employer-provided health care (which can allow you to avoid paying extra for your own health insurance policy, if you retire before you’re eligible) • Reducing the amount of time you rely on your retirement savings (income and benefits from employment can offset the need to tap a nest egg — and again, allow more time for assets to work in the market) A very long retirement is a blessing and a risk. Fortunately, it’s a risk you can plan for, by choosing the financial strategies that make the most sense for you, and reviewing your retirement plan regularly. Just don’t wait — by planning now, you’re more likely to enjoy the luxury of time later. U.S. Centers for Disease Control & Prevention, www.cdc.gov/nchs/data/nvsr/nvsr60/nvsr60_04.pdf. U.S. Census Bureau, www.census.gov/newsroom/releases/archives/aging_population/cb11-194.html. 3 Allianz Life Insurance Co. of North America, www.allianzlife.com/content/public/Literature/ Documents/ENT-993.pdf. 4 2011 MetLife Market Survey of Nursing Home, Assisted Living, Adult Day Services, and Home Care Costs, Aug, 2011, www.metlife.com/mmi/research/2011-market-survey-long-term-care-costs.html. 5 Center for Retirement Research, “Working Longer: The Solution to the Retirement Income Challenge,” 2008, http://crr.bc.edu/images/stories/myths_and_realities.pdf. 1 2
Investments in securities and insurance products are: NOT FDIC-INSURED/NOT BANK-GUARANTEED/MAY LOSE VALUE. Wells Fargo Advisors, LLC, Member SIPC, is a registered brokerdealer and a separate non-bank affiliate of Wells Fargo & Company. © 2012 Wells Fargo Advisors, LLC. All rights reserved. 0812-0000 [87574-v1] 08/12
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wellness an employee to be the wellness coordinator, promoting the programs and answering any employee questions. The wellness coordinator can put out daily tips on health and wellness on the company computer network or through company email to help inspire employees.
Resources — If the company makes health and wellness information available in a designated area, that shows the commitment the company has to its wellness program. Set up a wellness library for employees with videos, books and informational pamphlets on improving health. Local Marketing — Once a month, the company can invite representatives from local restaurants and food stores to teach seminars to employees explaining healthy food options. Make attendance mandatory to reinforce company dedication to its wellness programs. Signs — Informational signs around the office can remind employees about
corporate wellness: 10 ways to promote employee wellness Article by Arnold Anderson, Demand Media
Promoting healthy ideas for your staff can result in less time lost due to illness and higher productivity due to improved attendance and better staff morale. To get your employees active in a wellness program, you need to promote the idea of wellness and the benefits it has, both financially and in terms of health. There are many ways in which an employer can promote employee wellness programs and increase staff engagement.
the small changes they can make to positively impact their health. You could put signs next to the elevators explaining how many calories the average person burns while climbing the stairs.
Memberships — Encourage employees to join local health clubs or other health-based organizations by reimbursing staff members for a portion of their membership fees. Other local health activities include yoga classes, martial arts programs and sports leagues.
Contests — Holding contests that monitor such things as employee weight loss and exercise activity can be a good way to improve prolonged engagement in wellness programs. Prizes can be awarded monthly to the employees who show the most progress towards achieving health goals. Prizes can include gift cards to local department stores or tickets to sporting events.
Brand your business in the right places.
Newsletter — Set aside a section in the employee newsletter reminding staff
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members about company-promoted wellness programs and updating everyone on employees who have made the most progress.
Training — Hold monthly trainings on how employees can improve their health, and explain the benefits of getting involved in the company wellness programs. Remind employees that meeting wellness standards by the health insurance provider can lead to lower health insurance premiums. The company can add an extra incentive, such as an extra paid day off per quarter for each employee that reaches wellness goals.
Message Boards — Install employee message boards in break rooms that are designed specifically for the company wellness programs. The company can post information on how the wellness programs work and encourage employees to post their own suggestions for reaching wellness goals. New Employee Orientation — Employers should spend time explaining the company wellness programs to new hires during employee orientation. This can cause a shift in the company culture and increase interest in participating in the wellness programs.
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Wellness Coordinator — The human resources department should appoint
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wellness nutrition: “presenteeism” Article By: Kathryn Kolasa PhD, RD, LDN, Professor Emeritus, Brody School of Medicine, Dept. of Family Medicine, East Carolina University
Have you heard the word “presenteeism”? It’s a term used to describe on the job productivity loss attributed to poor health and other personal issues. Researchers are trying to determine what factors contribute most to presenteeism and if worksite interventions can make a difference. They ask workers if they have trouble concentrating or doing their best work. One response given by many workers is “too much to do with too little time to do it.” Many of us can relate to that feeling. There isn’t any nutrition strategy that will fix that worker concern, however, researchers have found that health promotion interventions focused on improving nutrition and physical activity can reduce presenteeism. Employees who reported not eating healthy the previous day, and/or not eating at least 5 servings of fruits and vegetables on at least 4 of the last 7 days and/or not exercising 30 minutes on at least 3 of the last 7 days are more likely to experience presesenteeism. So are workers who have a high Body Mass Index (BMI) and who have chronic conditions like arthritis, allergies, diabetes, and obesity. That sounds like a “catch 22”. The people who are overwhelmed at work are generally those who say they don’t have time to eat healthy or be physically active — at least one prescription for being more productive at work. I encourage my patients to set small but SMART eating behavior goals. For example, if they never leave their work station for lunch, I encourage them to
vegetarian life: how much protein and calories do we need? Article by author Dr. Linda Posch MS SLP ND, a natural health care consultant, with degrees in organic chemistry, psychology and a Masters in Communication Sciences and Disorders.
According to Western nutrition theories, we should consume 1/3 of our body weight or .36 grams of protein per lb of body weight. That doesn’t hold up on close examination. Theoretically, a 6’2” 250 lb man would need 80 grams of protein a day – unless he’s overweight and sedentary. An active rapidly growing seven year old could need more protein than a full size sedentary adult. And contrary to what we’ve been told, athletes don’t need a lot more protein than regular people. They do need more complex carbohydrates for energy to support all that physical activity. Sometimes, it’s hard to say exactly how much protein and calories you need, because everyone has different nutritional needs at different times. • For someone younger and more active, 2000 calories and 47 grams of protein might not be enough. • A person who gains weight just looking at food might need far fewer calories. • Someone recovering from illness, or chronically underweight, could need more of everything – fats, carbs, protein vitamins, minerals – maybe calories. • A child might eat mostly hummus one day, a ton of pasta the next, and then go a broccoli or carrot binge, depending on the needs of their growing bodies. • A pregnant woman has very different nutritional needs from a post menopausal woman, while a nursing mother can lose weight on a high protein high calorie diet.
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set a goal of doing so at least one time in the next week. If they don’t like that goal or are willing to try two goals, I encourage them to bring a lunch that has at least one fruit or vegetable. If they find the idea of packing a lunch overwhelming, then I suggest going to an eatery or vending area that has healthy options and select one. Many of our local employers (both large and small) have implemented healthy vending policies, making those options more accessible and affordable. If you work at Greenville Utilities, the City of Greenville, Vidant Health or if you are at the airport take note of the healthier vending. Researchers who study the Small Changes Model of behavior change have shown that small changes in eating behaviors can positively affect BMI over the long term. Remember, too, that calories count. If you don’t know how many your body needs in a day to maintain or achieve a healthy weight, set up an appointment with a registered dietitian. There are many excellent ones in our area at ECU Physicians, Vidant Wellness and Vidant Medical Center, ECU student health, Physicians East and in private practice. Many medical benefit plans now include coverage for nutrition visits. Use your benefit to tailor your diet to your lifestyle. At a minimum, look up your calorie needs at caloriescount.com. Then make small changes using evidence based strategies like: eat/drink fewer calories; eat smaller portions; eat fruit on most days; eat less fast food; eat 2-3 cups of vegetables most days; prepare and eat more meals at home; drink fewer calorie-containing beverages; and eat breakfast most days. Of course physical activity and strength training are important too in maintaining a healthy weight and avoiding presenteeism.
Plus, our bodies tend to adapt to the food that’s available. In non-Western countries, like the third world, for most people the idea of consuming all those calories and that much protein is a joke. Two thirds that much food and half the variety is a luxury. Add the fact that 25% of Americans are obese, and you begin to sense that maybe we eat too much! And here’s the Veggie Catch-22: According to popular nutritional theory, ideally we should get 10 – 15% of calories from protein, 15 - 30% from fat, and 55 – 70% from carbohydrates. For most vegetarian menus fat is on the high side, carbs and protein on the low side. If you reduce the fat in these meals, you reduce the calories, but also the good fats which your body needs. And if you increase or decrease the protein or carbs, you might get more or less of everything than you need. The fact is that in a plant based diet, it’s impossible to compartmentalize fat, carbs and protein. Grains, legumes, and even veggies and fruit are a mixture of all three, plus vitamins, minerals, essential fatty acids, and fiber. Many factors determine how many calories and how much protein you really need: age, size, growth, activity level, digestion, metabolism, body type, genetics, culture, geography. The quality of your diet also matters. Organic vs non-organic; fresh vs canned or frozen; home-made vs processed; just picked locally vs shipped from CA 2 weeks ago. So, keep your eye on the big picture when it comes to nutrition. Don’t get hung up on calories and grams of protein. Let your body and your good sense be your guides.
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wellness 10 tips to help you keep your new year’s resolution
9. Stick to It Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!
Article by The FIRM Master Instructor Louise Smith
Chances are at some time in your life you’ve made a New Year’s resolution — and then broken it. This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks. Here are 10 tips to help you get started.
10. Keep Trying If you’ve totally run out of steam when it comes to keeping your resolution by mid-February, please don’t despair. Just start over again! Recommit yourself for 24 hours. Heck, you can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.
1. Be Realistic The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now.
2. Plan Ahead Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives.
“
The difference between the impossible and the possible lies in a person’s determination.
”
— Tommy LaSorda
3. Outline Your Plan Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.
4. Make a “Pros” and “Cons” List It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
5. Talk About It Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other.
6. Reward Yourself This doesn’t mean you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.
7. Track Your Progress Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.
8. Don’t Beat Yourself Up Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time.
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wellness massage: secrets of true relaxation Article by Rosalie Jacobi Hutchens, BFA, LMBT, NC License #5792 Touch Matters Therapeutic Massage & Bodywork touchmatters1@suddenlink.net / www.touchmattersofgreenville.com / www.hhpofenc.com / 252-717-0012
Each new day presents new challenges and opportunities to become aware and relearn the lessons the body teaches. Our bodies beg us to pay attention and replace destructive habits with new healthier ones. Relaxation is a positive habit that can be achieved with practice. We often seek relaxation from outside sources — leisure activities, sports, a movie, etc. As a massage therapist, I love giving a relaxation massage to my clients; however, it is equally important to empower clients to achieve relaxation that emanates from within.
The basis of true relaxation is…? True relaxation can be accomplished by giving up to gravity. Letting go. It is allowing the muscles to sink into an embrace of a favorite chair. It is feeling the body’s weight sink toward the earth. Often, we fight with gravity. We feel our upper shoulders creeping up towards our ears in an effort to gain a measure of control. We clench our jaws with unnecessary tension. We grip the ground with our toes. We hold our breath.
Mary Bond, Chair of the Movement Faculty of The Rolf Institute of Structural Integration in Boulder, CO, has said, “Being relaxed is the sensation of owning your body as weight and surrendering that weight to the embrace of gravity.” Let’s try an experiment in fully feeling this letting-go sensation. Lie on your side with your head on your favorite pillow. We are going to completely relax the head and all of the contents within it. First, fully breathe in and fully breathe out. With the out breath, imagine the weight of your head and its contents — mouth, nose, eyes, ears, teeth, jaws, and even your brain — draining completely into the pillow until your head feels completely at ease and merged with the pillow. This may take a while. The brain wants to stay alert and keep the tension tuned up. But stay with it until the heaviness of the head gives in and sinks into gravity’s embrace.
Want to see it? To see a demo of Mary Bond practicing this exercise in the secret of relaxation, go to her website to watch her relaxing all of the muscles and organs in the head: http://healyourposture.com/2012/04/relaxation-what-is-it/ The lesson of this exercise is that if you can, with awareness, relax the head, you can also relax the entire body.
Second exercise in letting go Now try a shoulder release. Bring the shoulders up towards the earlobes. Notice how tight the chest and neck feel and how hard it is to breathe. Release the tension from the shoulders in ten baby steps, one tenth at a time with each out breath. Take time to notice how each release allows a freer breath. As the shoulder blades begin to slide down the back, know that it can be your choice to keep them here where they belong.
Massage for relaxation A good relaxation massage can also give you a new lease on life. When you stand up after a skillful professional massage, your posture is better, you breathe better, and you are carrying your body in a state of relaxation that accompanies you on the roller coaster of life. As we delve into 2013, may we grow into a deeper understanding of and respect for ourselves and those around us by embodying positive changes that begin with awareness. I believe one way we can do so is by employing the means we have at our disposal to create a sense of relaxation within the body.
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fitness expenditure. It takes multiple machines to gain the same effects from one full body functional movement, and anyone who’s ever done machine workouts knows that waiting on others is part of the game. There’s no waiting when simultaneously training multiple body parts with free weights. We stack one movement with another and guarantee a high target heart rate and maximum caloric burn to supply all those working parts with energy all at once. Training like an athlete not only dominates machine weights and cardio alone, but it also has a profound impact on life outside the gym as well. Functional movement training strengthens your core, thus decreasing your likelihood of injury. Toting groceries to your house from the car, grabbing decorations down from the attic and rearranging furniture are all practical applications enhanced by this style of training. Next time you see a parent chase their small child around the yard think about Rocky chasing the chicken in the parking lot while training to fight Apollo. Functional movement training will increase your ability to take on any physical task in your path, and the confidence you receive from successful training will motivate you to live a healthier, more active lifestyle.
functional movement training: train like an athlete
Whether you are a newbie to the gym scene or a weekend warrior veteran, functional movement training is hands down the safest and most effective way to move and feel better, and look great while you do it. There’s an athlete inside all of us, it’s time we stepped onto the playing field.
Article by Scott Woolard, NSCA and CSCS Certified Trainer, Fitness Connection
Most of my clients would say they aren’t athletic and that they don’t have what it takes to train like an athlete. I would wholeheartedly disagree with every one of them. After all, athleticism is all relative. My grandmother attends a fitness facility in her home town. She is a far cry from competing with Usain Bolt in the 100 meter dash, but she gets in her cardio and occasionally works with bands. A few years ago she suffered a stroke on her front porch and crawled her way to the kitchen counter to call for help. To me there is nothing more athletic than saving your own life! You may not be getting payed on Sunday, but everyone I work with is an athlete in one form or another, so why shouldn’t you train like one! Over the past few years my approach to coaching, and my own personal training, has been focused solely on functional athletic movements to improve the performance of the body as a whole. No matter the goal, weight loss, strength gains or toning functional movement training gets the job done. Correct form and fluid movements using functional movement strategies teaches the body how to work safely in a coordinated effort to achieve any goal. When the body feels stronger and is structurally more sound from training it becomes programmed to continue those movements. It is through this adherence to daily activity that your fitness goal will ultimately be achieved. Then, with the help of a personal trainer, your program can be individualized and progress to fully achieve your goals and avoid boredom. This style of training is both time efficient and an excellent for high caloric
winter ‘13
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fitness fitness trends to watch for 2013 Article from www.organic-triathlete.com
Crossfit, Zumba, Anti-gravity Yoga, P90X, Insanity, and Wii Fitness were a few of the popular trends of the last several years. Will they become mainstays or will they go the way of kettle bell workouts and swiss ball squats and end up on the fad heap? That remains to be seen. I did some research and talked to several trainers about what they think will be the next fitness trends in 2013. Here are a few:
and more about how the human body ages and responds to exercise.
Bodyweight Training The fitness community is realizing more and more that natural movements are the way to make our bodies move more efficiently, more functionally, and for longer duration. The community is moving further and further from machines and equipment and relying more on the strength of our bodies to keep us in motion. In short, our views of our bodies are becoming more and more like our views of the planet: the less human involvement, the better. Allow nature to be the answer.
Heavy Strength Training for Women
Functional Training Although ‘functional training’ has been a buzzword in the fitness industry for several years, fitness experts think we’ll see an emphasis on a more personalized side of this style of training. Functional training is not necessarily a new trend but is more of a continually growing trend as the general public becomes more aware of the benefits it has to their everyday activities. A few years ago, functional training was way outside of the box of what most gym goers were used to. Today however, that’s not so. They are seeing other people doing things with conditioning ropes, flipping tires, and bodyweight exercises, and they want to do the same.
More and more women are seeing the huge benefits of strength training, which include, but aren’t limited to, greater fat loss and muscle tone compared to lighter strength training and hours of cardio. And more and more women refuse to be intimidated on the weight room floor.
The difference will be the shift towards personalization to help prevent the higher injury rate that high intensity, generalized functional training such as exercises used in Crossfit programs can cause when performed by someone that isn’t ready to handle it. Instead of a one-size-fits-all approach, fitness professionals will provide functional movement screenings first for clients in order to assess their current movement patterns, and then an appropriate fitness program will be designed to an individual’s current fitness level.
Weight Loss Programs for Kids Obesity has more than tripled during the last 30 years in adults and children. Parents are recognizing the need to get their children involved in supervised, structured physical activity, and this trend couldn’t be more valid: physical education programs around the country are being cut left and right, leaving kids far less active and more prone to weight gain — Facebook, television, video games, and a plethora of high-calorie, sugar-loaded junk foods equals obesity and early onset disease. Many clubs are now offering semi-private training or specialized kids fitness programs to make it more cost-effective for kids to participate.
Fitness Coaches as Health Care Providers In 2013 we’ll see the increased use of fitness coaches as front line health care providers as a result of recent economic conditions in health care. Individual co-pays and deductibles will force the general population to take better care of themselves. Over the last few years, there have been an increasing number of insurancesubsidized fitness programs helping to lead this trend, forcing fitness professionals to seek out medically-based certifications and referral relationships.
Plyometric Training As we age, working on power production through plyometric training is sometimes a better way to preserve and build lean body mass as opposed to traditional weight training because we can use a very light load to reap amazing benefits. This trend will be incredibly valid as we continue to learn more
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Tabata-Style Interval Training Interval training has become increasingly popular due to the enhanced results you get versus doing traditional, steady-state cardio at a moderate intensity, and Tabata is a revved up version of interval training — the intense effort bouts are twice as long as the recovery bouts. You work at a near-maximal to maximal effort for 20 seconds and “rest” for just 10 seconds (versus hitting it hard for 30 seconds and lowering your intensity for double the time — 60 seconds). Because it offers valid, proven fitness benefits, Tabata-style interval training will start popping up in boot camp classes, kettlebell formats, and spinning workouts this year. It can also be used in muscle sculpting classes as a ‘finisher’ for the lower body, where you do a Tabata of jump squats and a ‘finisher’ for the upper body, where you do a Tabata of pushups.
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fitness the ‘boot camp’ exercise trend in the greenville area Article by Bethany Bradsher, Acheive magazine contributing writer.
The term ‘boot camp’ brings to mind instructors with crew cuts barking orders at camouflage-clad men and women running in formation. But the boot camp exercise trend bears only a passing resemblance to that image. In fitness parlance, boot camp is a group exercise option that combines cardio and strength training in a fast-paced regimen that might incorporate anything from truck tires to park benches. And for a handful of gyms in Pitt County, boot camp is one of the most popular options for getting or staying in shape. Patti Godfredson came to Fit For Life as a self-professed overweight stay-athome mom, and she enrolled in a boot camp class. Since that day six years ago, Godfredson has lost more than 60 pounds and has become the instructor for Fit For Life’s boot camp program. “I really liked the group setting,” she said. “I really liked that it was hard, it was really a challenge. I took every boot camp after that. I had a passion for it, it helped me, and I thought if I could do it anybody could.” Today Godfredson can be found anywhere from the Greenville Town Commons to the East Carolina University campus with nearly 50 people, all willing to subject themselves to her intense demands. Boot camp participants do a variety of exercises, which keeps the routine interesting and also allows them to work every muscle group while keeping their heart rates up. “They never see the same workout at the same venue,” Godfredson said. “I have created some boot camp junkies who come to every one.” At Fitness Connection, boot camp enlistees can be found in the grassy area between the pool and the gym lifting cinder blocks or flipping tractor tires. Their instructor, Laurie Smith, has seen interest in boot camp mushroom since she started teaching it a year ago, with 30 people enrolled in her latest winter boot camp session. “It’s very rewarding when you see a group of people working together toward a goal,” said Smith, who lost 30 pounds herself when she started a disciplined workout regimen. “I always take the time to design a whole new plan, because
I want it to stay fresh and interesting. It’s exploding.” While boot camps in some cities have marketed themselves as near-replicas of the authentic military experience, with some even employing former Army officers to shout at their charges and threaten them into completing their reps, the Pitt County boot camp instructors use a kinder, gentler approach. Godfredson commonly shouts military-style chants to motivate her classes, she said, but she and Smith have both found that positive reinforcement and the encouragement of the group work wonders as class members push their boundaries. When Fit For Life started offering boot camp about six years ago, it was a relatively new concept in Pitt County exercise circles, Godfredson said. But now nearly every gym features some variation on boot camp with some, like Pro Fitness 24, adapting boot camp classes for different populations. In an effort to help anyone feel comfortable in boot camp, Pro Fitness 24 offers boot camps just for women, just for kids, for people over 50 and even a boot camp just for brides-to-be hoping to look buff in their wedding gowns. Amanda Nichols is one boot camper that has been won over by the program’s high-energy approach to exercise. Prior to signing up for boot camp, Nichols had mostly stayed inside the gym on the elliptical trainer, but she was intrigued by the boot campers she saw in the field near Fit For Life, and when Godfredson invited her to participate in September she agreed. Now she can’t wait to sign up for her second boot camp session next spring. “It was a lot of fun,” Nichols said. “I really enjoyed the team aspect of it. You get to work out with other people and they can encourage you along the way. There was always something different. One day she set up an obstacle course that we had to run through. It’s amazing to me that you can come up with that many different workouts, that can all make you equally in pain.”
introducing contributing writer — bethany bradsher Achieve Magazine would like to introduce Bethany Bradsher as a new contributing writer. For more than 20 years, Bethany has had the privilege of telling amazing stories that also happen to be true. As a newspaper reporter, magazine writer, Internet columnist, author and ghostwriter, she has interviewed some of the top athletes in the sports world and had a front-row seat to events and tales that prove why this country is gripped by collegiate and professional sports. She has covered everything from the first two seasons of the Carolina Panthers franchise to the preparations for the 1996 Olympics in Atlanta and the inside track of athletes in every sport at East Carolina University. In 2009, she started her first book, and through writing books she has been able to explore the depths of fascinating subjects that she could only touch on before. Her first book, "Coaching Third: The Keith LeClair Story," was released in March of 2010, and she followed that with "The Classic: How Everett Case and His Tournament Brought Big-Time Basketball to the South" in November 2011. Her first ghostwriting project, the biography of former NFL Pro Bowl running back Tony Collins, launched in December of 2012. She has written for dozens of publications in a full-time or freelance capacity, from the Spartanburg Herald-Journal to the Associated Press, the Orlando Sentinel, Canoe and Kayak Magazine and Home by Design magazine. Her work has centered on sports, but she has also had the opportunity to tell stories in the worlds of the arts, religion, education and health. When she's not writing, she stays busy as a mom of four children and also volunteers with Young Life, the Christian high school ministry her husband Sid directs in her home town of Greenville, North Carolina. She loves running and exercise, reading great books and attempting to play the piano.
winter ‘13
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fitness january-april 2013 event calendar Runs, Walks, Races, Events, etc. Jan 5
Trent Woods Resolution Run
New Bern, NC
Info/Register: runtheeast.com
Jan 12
Family Letterboxing Adventure
Greenville, NC
Info/Register: active. com
Feb 2
Heart & Sole Half Marathon & 5K
Goldsboro, NC
Info/Register: runtheeast.com
Feb 9
Cupid's Crawl 5K
Greenville, NC
Info/Register: runtheeast.com
Feb 23
Irondog 5K
Raleigh, NC
Info/Register: runtheeast.com
Mar 2
Love a Sea Turtle 10K/5K Trail Run Ayden, NC
Info/Register: runtheeast.com or www.loveaseaturtle.com
Mar 2
Shamrock 5K Run/Walk
Greenville, NC
Info/Register: ecrr.us
Mar 2
Patriot Run 2013
Greenville, NC
Info/Register: active.com
Mar 9
Children of Hope 5K
Greenville, NC
Info/Register: ecrr.us
Mar 16
Run for Recess 5K
Durham, NC
Info/Register: runtheeast.com
Mar 16
Run for Hope 10K-5K-1M
Fayetteville, NC
Info/Register: runtheeast.com
Mar 16
Corinth Holders High School 5K
Wendell, NC
Info/Register: runtheeast.com
Mar 16
Edenton Kiwanis Club 5K Run/Walk Edenton, NC
Info/Register: ecrr.us
Mar 17
Canine Crawl 5K Run/Walk & 1 Mile Greenville, NC
Info/Register: ecrr.us
Mar 23
The Great Glow Run 5K
New Bern, NC
Info/Register: ecrr.us
Mar 23
Habitat Home Run
Greenville, NC
Info/Register: runtheeast.com
Mar 30
Bunny Chase
Greenville, NC
Info/Register: runtheeast.com
Apr 6
Community 5K & Kids Run
Tarboro, NC
Info/Register: ecrr.us
Apr 6
Down East Walk to Defeat ALS
Greenville, NC
Info/Register: 877-568-4347 x221 or http://web.alsa.org/downeast
Apr 13
Eastern Run / Walk for Autism
Greenville, NC
Info/Register: ecrr.us
Apr 20
Pirate Alumni 5K Road Race
Greenville, NC
Info/Register: ecrr.us
Apr 20
Knight's Run 5K
Trenton, NC
Info/Register: ecrr.us
Apr 27
CC Fellowship 5K/Fun Run/Walk
Greenville, NC
Info/Register: ecrr.us
_______________________________________________________ Visit these sites for more information on these and other events: active.com, ecrr.us, runtheeast.com, runnc.com, and ncroadrunners.org. To submit to the calendar of events, email: Kathryn@ImpressionsGroupLLC.com. Deadline for the spring issue calendar (which will feature April-July events) is March 1, 2013.
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