INSPIRE
Real Inspiration for Women
Nature’s most refreshing drink
THE 6-IN-1 BEAUTY PRODUCT EVERY WOMAN NEEDS
HEALTHY FUN in the SUMMER
SUN THE
Stay ENERGETIC During
your fun-filled summer
PERFECT HEALTHY FAMILY PICNIC
JAIME
is fueling her passion for fitness by inspiring women through a program she calls, BAM inspirehealthmag.com § #inspirehealthmag INSPIRE HEALTH 1
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5 Nature’s Most Refreshing 15Lacey’s Summer Salad Drink 16Is Gluten Just Another 7 Stop Trying to do it All Buzz Word? Do This Instead 18Hot Tips for Thrifty 8 The 6-in-1 Beauty Product Travelers. Every Woman Needs 24Healthy Fun in the 14Overcome Nature Deficit Summer Sun SUPER FOOD
HEALTHY RECIPE EAT FRESH
HEALTHY MIND
BUDGET
NATURAL BEAUTY
WELLNESS
MIGHTY KIDS
26 Disorder
FASHION Help Create Change… with Fed by Threads
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Photography by Jana Weiss
contents Jaime, like most women, has a very involved schedule. Inspire Health sat down with Jaime to find out her secret to staying healthy and energetic while maintaining a busy life.
30Break the Rules of WEIGHT LOSS
Dieting
32Plan a Staycation 34The Perfect Healthy DISCOVER
ADVENTURE
Family Picnic
ThMe B usy om Workout PAGE
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Are you a busy mom struggling to cram the gym into your daily schedule? Let’s face it, sometimes getting to the gym really is impossible. However, you can still be a fit mom by working out whenever and wherever you can…even if that means having a little audience to cheer you on.
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In every issue : 6. Editor’s letter / 10. Exercise / 31. Women That Inspire INSPIRE HEALTH
super food
WATER DOES A GOOD JOB OF KEEPING YOU HYDRATED, BUT WHEN YOU ARE SWEATING HARD IN THE SUMMER HEAT YOU MAY NEED A LITTLE SOMETHING EXTRA. THE NUTRIENTS FOUND IN COCONUT WATER WILL QUENCH YOUR THIRST AND SATURATE YOUR CELLS TO KEEP YOU SUPER HYDRATED.
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ot to be confused with coconut milk, coconut water is the clear liquid found in young coconuts before they mature. While coconut water is actually 94% water, it is loaded with nutrients like calcium, iron, antioxidants, fiber, energy supplying B vitamins, and electrolytes (potassium, sodium, and magnesium) that help maintain fluid balance. Additionally, the bioactive enzymes in young green coconuts help aid digestion and metabolism, potentially helping promote weight-loss. If that’s not fantastic enough, young coconuts may also keep you young. The Cytokinins, an anti-aging plant hormone, found in coconut water regulates growth and aging. These plant hormones regulate cell division and the rate at which plants age. The good news is this same anti-aging effect benefits human cells and tissues, too. In emergency situations, coconut water has been used as a substitute blood transfusion.This is because coconut water shares the same level of electrolytic balance found in human blood, making it a truly isotonic beverage. Incorporate coconut water into your daily diet as it will keep you super hydrated, regulate your electrolyte balance, possibly help you shed a few pounds, and keep you looking younger. Fresh coconut water is truly natural, void of added sugars, flavors, and artificial colors. Here is how it compares to the popular sports drink Gatorade. COCONUT WATER (8 ounces )
We love HARMLESS HARVEST ® because their coconut water is 100% raw, 100% organic, and comes packaged in a BPA free bottle. Harmless Harvest uses high pressure processing to ensure their coconut water is never heated, helping you attain the raw nutrition young coconuts have to offer. Look for Harmless Harvest at local grocers, cafes, etc. or visit www.harmlessharvest.com to locate a supplier near you.
YOUR SOUL
NATURE’S most refreshing DRINK
INSPIRE HEALTH IS COCO CRAZY! Check out products we LOVE.
If you want to drink straight from the coconut, you can typically purchase young Thai coconuts (not mature brown coconuts) at your local grocer. And, thanks to THE COCO JACK you no longer have to open coconuts at the risk of losing a finger. The Coco Jack provides a very safe and effective way to open fresh, raw coconuts in just seconds. Inspire Health took this product for a test drive and we absolutely love it. It was fast, easy, and fun to use. We were sipping nature’s sweet water in less than a minute. The Coco Jack comes well equipped with all the essentials (coco tote, safe non-slip pad, coco mallet, coco scoop, glass sipping straw, and a straw cleaner). Visit www.coco-jack.com to order this innovative kitchen tool today!
GATORADE
46 calories 63 calories 8.9 g. carbohydrates 16 g. carbohydrates 1.78 g. protein 0 g. protein >1g. fat 0 g. fat 6.26 g. sugar 16 g. sugar 2.6 g. fiber 0 g. fiber 600 mg. potassium 4.6 mg. potassium 252 mg. sodium 95 mg. sodium Iron 4% Iron 1% Calcium 6% Calcium 0% Vitamin C 10% Vitamin C 2% inspirehealthmag.com § #inspirehealthmag
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editor’s letter
CREDITS
INSPIRE
STAFF
Executive Publisher H.G. Fox, Sr. Help us inspire others! We want to know what inspires you to live healthy. Tell the editor at editor@inspirehealthmag.com. You could be published in the next issue of Inspire Health Magazine.
Find us online! Follow me on Twitter @christinaleid Like us @ Facebook.com/inspirehealthmag Use #inspirehealthmag to show us what inspires you! See what we’re pinning! Pinterest.com/IHMagazine www.inspirehealthmag.com
The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.
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Associate Publisher Rachael Oden Editor-in-Chief Christina Leidenheimer Creative Director Amanda Qubty Art Director Tra Pham Digital Designer Adam Smith ihm@inspirehealthmag.com inspirehealthmag.com
healthy mind 2.
Stop comparison in its tracks
Commit to making your life a comparison free zone. Going on Facebook twenty times per day to check out how your friends seem to do it all isn’t serving you. Life cannot fit into a neatly packaged status update so stop comparing yourself to the highlight reel on your newsfeed.
TRY THIS:
STOP
TRYING TO DO IT ALL -- do this instead By Chivon John - www.chivonjohn.com
IF THE TERM ‘WORK-LIFE BALANCE’ MAKES YOU ROLL YOUR EYES,YOU WOULDN’T BE ALONE. ACCORDING TO THE AMERICAN PSYCHOLOGICAL ASSOCIATION, MORE THAN HALF OF ALL WOMEN SAY THEY’RE “HIGHLY STRESSED”. he competing pressures of work and family often leave us hustling to do it all. It seems that in order to achieve more ease one must expect to endure more anxiety. No wonder work-life balance feels laughable. The chase is exhausting. When you adopt the mindset of trying to have it all, you’ll always come up short - constantly racing to acquire and accomplish more but never able to enjoy where you are. If you find yourself in a cycle of surviving through your days instead of thriving, here are 3 practices to finally burn your superwoman cape.
T 1.
Compare yourself to the person you were yesterday. Keep a journal logging daily wins and accomplishments. What are you doing today that you couldn’t have done one year or even a few months ago? Focus on your growth and how you’ve become a stronger version of you. 3.
Lighten your Load
It’s a sobering reality to admit this but if it’s on your plate, it’s because you said yes to it. That doesn’t mean that this gives you a pass to beat yourself up about feeling overwhelmed.
TRY THIS: Give yourself the gift of forgiveness and acknowledge that you’re human. Instead of dwelling on the question “What was I thinking?” ask yourself ‘What am I learning?’ Let go of the past and focus on how you can make things better for your future.
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P lay to your strengths
No matter how hard you try, you can’t be a master of everything. Focus on the tasks that play to your strengths and delegate or outsource the rest.
TRY THIS: Need a quick way to figure out if a task needs to get tossed? Here’s the litmus test: If it doesn’t light you up, you’re not the right person for the job. If there is someone who can do it better and faster than you, let it go. inspirehealthmag.com § #inspirehealthmag
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natural beauty
THEr o6-N-1 y r e v E t c u d
Beaut y Pan Needs Wom YOUR SOUL
A WOMAN’S BEAUTY BAG CAN CONSIST OF ANYTHING FROM EYE MAKEUP REMOVER, TONER, MOISTURIZER, UP TO SEVERAL OTHER SPECIFIC SKIN CARE PRODUCTS. BUT, ONE ALL-NATURAL BEAUTY PRODUCT CAN QUITE POSSIBLY REPLACE AT LEAST HALF, IF NOT MORE OF THE ITEMS ADDING EXCESSIVE BULK TOYOUR BEAUTY BAG.
INSPIRE HEALTH IS COCO CRAZY! Check out products we LOVE.
Tropical Traditions Organic Expellerpressed Coconut Oil Tropical Traditions Coconut Oil is a highquality oil that is both organic and expellerpressed. This means only organic coconuts are used, so no chemicals or pesticides are found in the oil. Its expeller pressed, never heated so all beneficial elements stay intact. Tropical Traditions gives special attention to processing, so they can deliver a high-quality product to its consumers. Visit www. tropicaltraditions.com to see this and other products they offer.
S
o, what is this multifaceted wonder product? It’s coconut oil, of course! Several people cook with it, but never think to add it to their beauty regimen. But, if you can cook with it, that means it’s completely edible and 100% safe to use topically. It is all-natural and void of petro-chemicals, and other harsh ingredients that could adversely affect skin. Coconut oil is among the most common ingredients found in sun tan lotions, moisturizers, and hair care products, with good reason. Coconut oil is both an excellent moisturizer and skin-protectant, containing a natural skin protection factor (SPF) of 6.The naturally occurring vitamin E, essentially fatty acids, and powerful antioxidants give coconut oil the competitive edge against other common beauty products. Coconut oil compliments your skin, working along with your skin’s natural oils to effectively nourish dry skin and prevent wrinkles.The antioxidants help protect against free radical damage caused by environmental factors—common wrinkle inducers. It even helps keep skin’s connective tissue stay supple, preventing sagging skin. Best of all, coconut oil is long lasting, penetrating deep into the skin, unlike regular beauty products that contain mostly water that quickly evaporates. Coconut oil helps banish the outer layer of dead skin cells, making your face and body appear smoother, contributing to an overall natural glow. Here are 6 ways to nourish, protect, and restore skin’s beauty with coconut oil: EYE MAKEUP REMOVER: Take a dab of coconut oil and massage gently and carefully around eyes, being careful not to get it into eyes. Take a moist microfiber towel and gentle wipe clean.
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FACE WASH: Take a dab of coconut oil and rub into your hands, then gently massage it into your face. Splash your face with lukewarm water, then wipe with a moistened microfiber towel. Pat dry.
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FACE MOISTURIZER: Take a dab of coconut oil and rub into your hands, then gently massage into your face and neck. Oil will be absorbed in minutes. It will not leave you greasy.
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FACIAL SCRUBS: Coconut oil can be used along with raw coconut sugar and your favorite essential oil as an invigorating body scrub to loosen dry, dead skin. Formulate 1 to 1 ½ parts coconut oil, to 1 parts sugar, and a few drops of essential oil, for the perfect, all-natural body scrub.
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FULL BODY LOTION WITH SPF. After showering, massage your entire body with a light coat of coconut oil. It’s especially good for dry, cracked heels. Massage heels and place socks on your feet.
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HAIR GLOSS. After styling your hair, apply a very thin layer of coconut oil to the palms of your hands then rub onto the ends of your hair.You may also gently massage your scalp with coconut oil, prior to shampooing to help prevent dry scalp conditions. * Be certain to use products that are organic and expeller-pressed.
What’s your natural beauty recipe? Share it with us! editor@inspirehealthmag.com
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exercise / inspired to move
y s u B e Th
MomWorkout Fitness Feats: Have you tried any of Inspire Health’s custom workouts? We want to hear about it. Tag Inspire Health in your fitness feats @inspirehealthmag.
ARE YOU A BUSY MOM STRUGGLING TO CRAM THE GYM INTO YOUR DAILY SCHEDULE? LET’S FACE IT, SOMETIMES GETTING TO THE GYM REALLY IS IMPOSSIBLE. HOWEVER, YOU CAN STILL BE A FIT MOM BY WORKING OUT WHENEVER AND WHEREVER YOU CAN…EVEN IF THAT MEANS HAVING A LITTLE AUDIENCE TO CHEER YOU ON. Children love to watch and learn. If they see you working out, they’ll know it is important. If you stick to a workout routine, they’ll know what to expect. Sometimes, they will even want to join in. Let them! Kids can take the seriousness out of working out, and encourage you to have fun. Besides, when they join you, you are motivating them to be active, too. This can benefit their health now and in the future. Steal only 20 minutes a day to do 3 sets of these 7 exercises.They can all be performed using your own body weight or items around the house.This exercise routine is certain to keep your body tight and toned during your active, busy summer. Moms that are active: have energy throughout the day. perform household chores with ease. have healthy self-esteem. tend to have a positive disposition. are setting a positive role model for kids.
Kids that are active are: less likely to become overweight as adults. less likely to develop type 2 diabetes less likely to have high blood pressure more likely to have good self-esteem. less likely to suffer from depression and anxiety.
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Models (adult) Elizabeth Turner from Monster Training Athletics (child) Julia Leidenheimer Photography by Bobby Lecompte.
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ROCKING HORSE
Stand in a pliĂŠ squat position. Sink as low as you can. Toes should be pointed outward, keeping knees in safe alignment with toes. Upper body should be erect, stomach pulled in. Flex your biceps and form a 90 degree angle with each arm. Contract your right side abdominals (oblique muscles) as you bend at your side to bring your right elbow to your right thigh or right knee. Continue this rocking side bend back and forth from your right side, then back to center, and then to your left side for 15-20 reps total.
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MARCHING FRONT PLANK
ALTERNATING BICEP CURLS
Stand with your feet shoulder-width apart. Hold one gallon of water (approx. 8.35 lbs) in both hands. Curl your right arm up and then release back down. Keep your shoulder and elbow in alignment throughout the movement. Repeat on left side. Alternate for 15 reps. total.
Get onto the ground in a front plank position.Your weight is supported by your toes and forearms. Keep your body in one straight line. Lift your right foot about 6-8 inches off the floor and then return to starting position, quickly alternating to lift your left foot off the floor. Continue this marching pattern to complete 15 reps. total.
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See more great workouts on our website www.inspirehealthmag.com
exercise / inspired to move
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RUSSIAN TWIST
Sit on your butt. Hold one gallon of water with both hands and bring in front of your navel. Lift your feet 12-24 inches off the floor. Lean back slightly and balance. Begin twisting from your waist while moving the gallon of water from right to left. Complete 15 reps. total. (Beginners, this movement can be performed with your feet on the ground.)
PLIÉ SQUAT
Get into a pliĂŠ squat position. Legs are very wide, toes pointed outward, keeping knees in safe alignment with toes. Hold one gallon of water with both hands between your legs. Keep your shoulders back to maintain good posture throughout the movement. Begin squatting down into a deep squat. Hold for 3 seconds at the bottom of the movement, and then rise to starting position. Complete 15 reps total.
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DEAD ROW WITH STATIC LUNGE Place a gallon of water in your left hand. Get into a deep lunge position with your right foot forward and left leg stretched straight back. Be certain that your knee does not extend over your toes. Place your right hand on your right thigh for support if needed. Lean forward slightly. Keep your chest forward and your back flat.The water is extended toward the floor. Bend your arm up and back to bring the water up to your waist line. Hold, then return to starting position. Complete 15 reps total on each side.
TRICEPS DIPS
Sit on the floor with your knees bent toward the ceiling. Feet are pressed to the mat. Place your palms beside your buttocks, then lift your butt from the floor. Bend your elbows to create a near 90 degree angle bend, while lifting one foot off the ground and pointing that leg straight out. Perform 10 reps. total on the right side, then switch to the left.
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mighty kids
Overcome NatureDeficit Disorder
L
ouv is responsible for the term nature-deficit disorder.This term is not meant to add to medical jargon, but simply defines a real crisis happening in America. With the overwhelming rise in technological advances that keep kids entertained, our kids just do not spend enough time outdoors anymore. In his book, Louv explains that tapping into the restorative powers of nature can boost mental acuity and creativity, promote health and wellness, build smarter and more sustainable businesses, communities, and economies, and strengthen human bonds.These are all beautiful qualities that can help kids and adults alike to thrive. But, ultimately, it is up to parents to curb the techno-trend and create more balance by motivating kids to indulge in outdoor fun. And let’s face it, adults need to tap into nature’s restorative powers just as
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Take Richard Louv’s Last Child in the Woods book with you to your summer destination and learn the many mind, body benefits of being in nature. It is likely to be the perfect read while traveling to your summer excursion or relaxing pool side. www. richardlouv. com
YOUR SOUL
IN HIS BESTSELLING BOOK, LAST CHILD IN THE WOODS, RICHARD LOUV SPAWNED AN EXCITING DEBATE THAT SPARKED A NATIONAL MOVEMENT TO RECONNECT KIDS AND NATURE.
much as kids.The good news is that the challenge is easier now than ever because it is summer.The warm weather and sunny skies beckon outdoor fun, making it easier to get closer to nature.Typically, there are plenty of summer camps that focus on the outdoors and nature. If you live near a zoo, wildlife conservation, or farm, there are usually fun and educational summer camps happening at those places. Simply look for a nature themed camp near you and get your child involved in the mind, body experience. Summer vacations are another avenue that provide fantastic opportunities to be at one with nature. A trip to the coast, mountains, or a beautiful national park are all great ways to inspire outdoor adventure for the entire family. There are water sports to try, trails to hike, food to grow, and sand castles to build. Go ahead, help your child get to know and grow with nature.You and your children will enjoy and truly benefit from the experience.
recipe
LACEY’S SUMMER SALAD By: Lacey Knuttila WHAT YOU NEED: 2 heads of romaine lettuce 2 cups of arugula 2 large carrots 2 large vine ripened tomatoes 3 large radishes 1 whole English cucumber 1 cup of spring onion 1 cup of snap peas 1 whole yellow bell pepper 1/4 cup pomegranate seeds WHAT YOU DO: 1. Finely chop the two heads of romaine, then rinse with water and strain. 2. Rinse the arugula, then strain. 3. Add romaine plus arugula into a large serving bowl. 4. Peel and cut the cucumber in half length-wise, then cut the cucumber into
eighth-inch slices and sprinkle over lettuce. Do the same for the carrots. 5. Finely chop two to three spring onions until a cup is filled (may vary based on size of onions) and place those on the salad. 6. Thinly slice the snap peas and place those on the salad. 7. Wash, de-seed, and cut bell pepper into quarter inch pieces. Toss those on the salad. 8. Wash the radishes. Cut off the long green stems, and then very finely slice the radishes by hand or use a shredder. 9. Wash the tomatoes and cut them into small slices. Arrange them nicely on top of the salad. 10. Peel pomegranate and remove pom seeds. Spread seeds atop salad. 11. Drizzle your favorite salad dressing atop or enjoy it without any dressing. 12. Serve and enjoy!
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eat fresh
Is Gluten Just Another Buzz Word? By: Jamie Gottschall - Lifestyle Expert
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AS A LIFESTYLE EXPERT I PAY CLOSE ATTENTION TO TRENDS, AND GLUTEN IS ONE TOPIC GAINING INCREASING POPULARITY. AND, IT’S NOT JUST A BUZZ WORD. GLUTEN IS A MAJOR CONCERN FOR MANY. BUT, WHAT EXACTLY IS GLUTEN, AND HOW DO YOU KNOW IF YOU ARE GLUTEN SENSITIVE OR, THE WORST CASE SCENARIO, HAVE CELIAC DISEASE?
WHAT IS GLUTEN & SHOULD I BE CONCERNED? Gluten is a protein found in processed wheat, barley, rye and some other grains. Gluten helps dough rise and gives it its elasticity. It is also a known source of protein. But for many, it is a protein they cannot digest (or break down properly). I’m one of those individuals. For persons with celiac disease, or gluten sensitivity, when gluten is ingested, an autoimmune response is triggered in the small intestines, causing damage to its lining. Eventually, the response causes inflammation, which in turn, leads to mal-absorption of nutrients. There is no cure for celiac disease, but eating a strict gluten-free diet will aid in healing the intestinal lining and prevent further inflammation. WHAT ARE THE SIGNS AND SYMPTOMS OF GLUTEN INTOLERANCE OR CELIAC DISEASE? Bloating, gas, diarrhea, abdominal discomfort/pain, muscular and or joint pain are the most commonly reported symptoms. But in other cases, such as mine, it actually has the ability to affect all the systems in the body from neurological to skin all of these I experienced myself, prior to adopting
MY 20-YEAR BATTLE WITH GLUTEN My gluten sensitivity hit me full force in my early twenties and I think I know why. When I officially left home, I dove in head first buying Doritos, cereals, microwave meals and every other processed food I could get my hands on, as my mother rarely let me have these treats. I wanted to experience everything I was missing in my tweens and teens. Soon enough, I began developing unexplained ailments, such as debilitating muscle and joint pain, irregular heartbeats, neuropathies, bloating and anxiety. I went from doctor to doctor in search of answers. I was asked if I were possibly depressed. Depressed? I couldn’t even tell you what that word
meant; I couldn’t have been a more carefree spirit. This went on for years. I then began developing acid reflux in my early thirties. I was diagnosed with fibromyalgia and put on a medication that gave me very adverse side effects. I can recall telling my mother and husband that if I died, that it was something coming from my stomach. What put the icing on the cake for me was a woman asking me if I was pregnant. When I responded, “no,” she replied, “Yes you are.” I was 40 then, and decided to take the bull by the horns and listen to the cry for help coming from my stomach. After 20 years of suffering, I decided to make a significant diet and lifestyle change. I
a gluten-free diet. SHOULD PARENTS BE CONCERNED? Is your child hyper-active, having trouble concentrating or focusing, restless, irritable or having trouble sleeping? These are just some recognizable symptoms that you may come across outside of the symptoms listed above. It seems as though (dependent upon the person/child), gluten hides or manifests itself in different ways, such as the muscles and joints, neurological system, etc. making a diagnosis challenging. So before you put your child or yourself on anxiety drugs, antidepressants or medications for fibromyalgia or whatever it is that ails you, think twice. Get tested for gluten sensitivity or celiac disease first. The body sends messages; listen to the signals. If needed, try a lifestyle change by going gluten-free. TRY THESE NON-GLUTEN FOODS Quinoa Millet Rice Non-gluten oats Amaranth Buckwheat Teff Tapioca
began drinking more water to naturally detox my body. I started eating salads with lean protein, and fresh fruits and veggies—a gluten-free diet. I began running and quickly learned it was aiding my digestion, moving the toxins out of my stomach, digestive tract, muscles and joints. I was cleaning my very toxic body. By day four, the bloating in my stomach disappeared completely and I could actually count my stomach muscles. By day 7, all that ailed me was ancient history. I maintain a gluten-free diet and feel fantastic. Visit my website for gluten-free recipes. www.jamiegotschall.blogspot.com
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budget
HOT TIPS FOR THRIFTY TRAVELERS By: Amber Deemer
2. Where will you stay? Look for smaller independent hotels, rather than big chain hotels. They are often less expensive, just as comfortable, and family friendly. If you are reluctant to choose an unknown hotel, you can always check online reviews before booking your stay. An even better idea is to travel The first place to begin is planning in advance by doing research. Map out to a place where you have family or friends.They are often more than your travel route, meals, hotel, and attractions to make certain they will welcome to offer a room for free. fit your budget.The last thing a thrifty 3. Where will you eat? traveler needs is a costly surprise. Find out where the locals eat. Advance preparation is the key to Ask where the hidden best places traveling on the cheap. to eat are. Often, family-owned restaurants are cheaper than 1. How will you travel? chain restaurants. If you prefer to fly, check airline Avoid room service. Since you prices often. Look for last minute are paying for convenience, it’s deals; they are cheaper. Don’t be afraid to look at airlines that are non- often very costly. Hotel drinks, even water, is often U.S as they tend to be cheaper. Depending on your destination, costly. Bring a small ice chest and driving may be the cheaper route. pack your own drinks. Do an online search to look for Map out the mileage and compare gas prices over airline tickets. De- coupons or specials for the nights you will be traveling. cide which is cheaper.
When traveling with kids, some restaurants offer free meals for children under a certain age. Find those kid-friendly restaurants. Some even offer a “kids eat for free” night. Bring your own snacks so you don’t have to eat out between meals. 4. What will you do? Have fun with the locals. Look for local festivals or fairs.This can be
cheap, fun entertainment. Look for coupons or vouchers in advance. Most hotels provide a coupon book that provides cheaper rates. Find local parks where you can rent bicycles or roller blades (bring your own) take a walk, or enjoy a day of hiking with family. Nature is typically always free. Some attractions even offer cheaper or no cost for children under a certain age.
FROM EATING TO ENTERTAINMENT, COLLEGE STUDENT, AMBER DEEMER, IS LEARNING TO STRETCH HER DOLLAR BY BEING FRUGAL AT EVERYTHING SHE DOES. SHE SHARES HER HOT TIPS ON HOW SHE TRAVELS ON THE CHEAP.
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cover story
Stay
ENERGETIC
During your fun-filled summer
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Photography by Janna Weiss jannaweissphotography.com
Photography by Jana Weiss
W
ith warmer weather brings increased activity requiring loads of energy. Moms, dads, kids, grandparents, almost everyone, is eager to take full advantage of the longer sun-filled days of summer. After all, while the weather is perfect, there is fun to be had, vacations to take, and outdoor chores to complete. But, when your schedule revs up, there’s no need to get off-kilter; you
Jaime Michelle with her kids, Dean, 9, and Blaire, 6.
can still stay healthy and energetic while enjoying your fun-packed summer. Have you ever been so busy that time just flies by and you skip a meal? It happens, but don’t make it a daily practice. If you continually ignore hunger signals, your body may kick into survival mode and desperately hold onto body fat rather than burn it—a crisis during bikini season. Besides wreaking havoc on your body, forgetting to refuel is a sure way to hit the dreaded mid-afternoon slump. Be certain to pause and take
JAIME
is fueling her passion for fitness by inspiring women through a program she calls, BAM (Body and Mind Day for women). On this day, Jaime challenges your way of thinking. She asks you to take note of what you tell yourself. It’s a day of total positivity to motivate women to live the best life they can live. Learn more about Jaime and her program at www.Jaimemichellefitness.com
adequate time to enjoy nourishing, healthy meals throughout the day. An easy light salad, smoothie, or a simple one dish meal can be super easy to prepare and will provide ample nutrition to keep you going without invading your busy schedule. Fueling up is so important for both the mind and body. A well fed brain and body will contribute to steady energy levels, helping you accomplish more with relative ease. Skip the energy pills and caffeine; you don’t need it.Try adding nutrition boosting whole foods to your daily diet instead.They will help boost energy naturally. Some examples include maca root powder, chia seeds, spirulina, and flax seeds. What else will keep you energetic this summer? Along with healthy nutrition, adequate sleep and regular exercise are both crucial elements for cultivating enduring energy levels. Make sure that sleep and exercise rank at the very top of your expanding to-do list.You simply will not feel inclined to lead an active day if you are not well rested. Additionally, exercise sessions will be more productive and enjoyable when you are well rested. When it comes to leading an energetic lifestyle, exercise is just as important as rest. Make adjustments to your schedule as needed, so you can fit fitness in. If you can’t make it to the gym, don’t get perturbed, but simply go for a walk outdoors. If you are a mommy, make a healthy impression by having your kids exercise alongside you.Temporary changes to your normal schedule may inspirehealthmag.com § #inspirehealthmag
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cover story offer exciting opportunities for new experiences; embrace the momentary changes and don’t get discouraged. A lasting healthy lifestyle calls for adaptability. Along with adaptability, a little prioritizing will help you stay balanced, avoiding an energy drain. Adjust your schedule as needed, but remember your health is indeed a priority. Being
sat down with Jaime to find out her secret to staying healthy and energetic while maintaining a busy life. Right away Jaime admits, “I have help!” She knows she could not do all that she does alone. She says, “I’m not afraid to ask for help. It is a struggle and it does take forethought and planning. My husband makes all of this possible. I
prepared is one element of prioritizing. Preparation helps reduce stress—an energy drainer. Be prepared by packing a water bottle and healthy snacks when traveling or running errands.This will prevent you from stressing over what to eat. If you have food in tow, you won’t skip meals, and you will avoid fast food lines when you are in a time crunch. When vacationing, plan ahead by finding a hotel with a gym, pool, or nearby beach and actively indulge in the change of scenery.You can stay active by going for a morning walk on the beach, playing in the swimming pool, or diving in the ocean. After you have planned, prioritized, and exercised, don’t forget to relax. There is much fun to be had during warmer months, but do not forget to just stop and relax. Relaxation is an important component of a truly healthy, balanced lifestyle. Although you may be entertaining kids or traveling with your partner or friends, you can still carve out time for relaxation. Seek out a calm setting on a regular basis. Spend time with yourself and just relax. Enjoy the moment and absorb the memories.This will help rejuvenate you, so you can be a better, more efficient you. Don’t feel guilty about needing a little alone time; it will allow you to refresh your mind and body, leaving you more energetic. Jaime, like most women, has a very involved schedule.You may wonder how she is able to balance it all while still giving her health priority. Inspire Health
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could not do this without his help and support.This is a two man show. We share the same lifestyle.” Jaime recognizes this is not the case for every woman. In fact, the majority of couples do not share the same healthy lifestyle habits, and this creates an even greater challenge. However, help and support systems can be found. Both Jaime and her husband admit their health really turned around when they sought the help of a personal trainer. Oftentimes, help and encouragement is needed along the way, but you have to ask for it. Aside from having help, a healthy lifestyle requires considerable planning. Jaime has found that planning her day ahead of time is an enormous help. Every day, she faithfully uses the calendar on her smart phone to plan for the next day.This allows her to mesh her activities, including a date with the gym, and her kid’s activities, so that everything gets accomplished. She also told IHM that some days she just doesn’t get to the gym. But she does not let this discourage her or let it lead her off track. Jaime says, “Ultimately, this is a lifestyle. It’s a habit.That is what keeps me going. I have these habits confirmed and established now and they are harder to break.” Jaime talked about another challenge many women face. Despite gaining weight after having kids, and struggling to take it off, Jaime did not work out because guilt was holding her back. She simply did not want to leave her kids
Photography by Jana Weiss
JAIME MICHELLE PERRY IS A HARD WORKING FULL-TIME GUIDANCE COUNSELOR, PERSONAL TRAINER,WIFE,AND MOTHER OF TWOYOUNG CHILDREN. BUT, THAT’S NOT ALL; SHE’S ALSO A PASSIONATE MOTIVATOR PERFORMING BOOT CAMPS ON A REGULAR BASIS TO HELP WOMEN ACHIEVE GREATER HEALTH AND DISCOVER THEIRVERY OWN MIND-BODY BALANCE.
with a sitter just so that she can go to the gym. But, soon enough, she changed her way of thinking. She feels that living healthy is a good example to her kids and she is able to be a better wife and mother when she does take care of herself first. Jaime is only 4 years into this lifestyle and has managed to lose 30lbs. and totally transform her body, adding lean muscle mass that keeps her looking fit, toned, and strong. She has entered fitness competitions and enjoys doing triathlons. Jaime is happy to have learned the true power of a proper diet and a regular exercise program.
Jaime’s Tips for creating lasting energy. Drink water throughout the day. Eat consistently; don’t skip meals. Avoid processed foods and sugar as much as possible. Exercise regularly. Avoid energy drinks and energy supplements.
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wellness
n u S
Healthy Fun in the
Summer By: Michael Kabel
not for use on children under three, too. Buzz Away Extreme and Repel rank among the highest-recommend. As a last resort, repellents that include the chemical DEET shouldn’t be ruled out, especially in areas with heavy mosquito infestation or where insects are known to carry disease. Swimmer’s Ear – Though annoying, this perennial summertime risk isn’t potentially dangerous if treated right away. Doctors can clean or suction the water from the ear canal. For home remedies, try: Using a bulb syringe and saline solution to rinse the ear clean. The solution should be body temperature, not warm or cold. Heating pads set to low can help, but they’re not for use on children or when lying in bed.
SUMMERTIME IS HERE AGAIN,AND THAT MEANS IT’S TIME TO TAKE ALL THE BEST PRECAUTIONS AGAINST THE SUN, INSECTS,AND ROUTINE SEASONAL DILEMMAS LIKE SWIMMER’S EAR. PARENTS CAN SAVE THEIR CHILDREN A LOT OF DISCOMFORT – AND THEMSELVES A LOT OF WORRY – JUST BY FOLLOWING THESE SIMPLE PLANS:
Sunscreen – Experts including the non-profit Environmental Working Group recommend using sunscreens that include minerals like zinc oxide, which protects against both kinds of ultraviolet radiation (UVA and UVB.) Don’t be fooled by higher-SPF products.The FDA has called products with a SPF of 50 or higher “inherently misleading” because they encourage sunbathers to apply too little and remain in the sun too long. And while Vitamin A may be good for your body, spreading it on your skin can cause irritation and even provide a cancer risk. Look for creams instead of powders and sprays, and remember to use protection even on cloudy and partly cloudy days. Insect Repellents – Insect bites and itchy skin are summertime rites of passage, but risks of Lyme disease and other debilitating illnesses are nothing to shrug off. If you’re leery of using products that include artificial chemicals, try these alternatives: Soy-based protection, such as Bite Blocker Lemongrass and Lemon Eucalyptus products are effective, but kids might not like the smell. Experts recommend they’re
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fashion
p l e H
CREATE CHANGE…
with fed by threads By: Whitney Alexandra
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Whitney Ale xandra
Photographer: Nick DuPlessis
Styled by: Whitney Alexandra
Model: Lauren Free from Arizona Model Management
IN ADDITION TO DONATING A PERCENTAGE OF EACH ITEM SOLD TO FEED HUNGRY AMERICANS, FED BY THREADS IS BRINGING SOME OF THE MOST IMPORTANT MISSING LINKS TO THE FOREFRONT OF ORGANIC CLOTHING.
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ed By Threads is changing their already sustainable lineup of organic fabrics into Organic Farm-To-Garment Cotton Apparel, which is made entirely in America. All fabrics are organically grown, spun, knitted and dyed without the use of heavy metals… and finally, cut and sewn right here in the USA. In essence, their clothing is genuinely 100% organic. Other organic brands typically ship their fabrics across the border to be finished. Often times this takes away from the notoriety of it being considered positively organic. An additional link, which Fed By Threads fills the void, is creating fashions that have style. Many organic clothing lines keep it simple with t-shirts and loose fitting silhouettes. Fed By Threads owner, Alok, takes the time to create clothing that highlights women’s curves, which makes an impact on the style of the garment. Whitney: Exactly how is organic clothing better for the environment? Alok: Organic textile production avoids the heavy use of pesticides that is common practice in non-organic cotton production. When pesticides are sprayed on cotton fields, they can contaminate rivers, streams, and other drinking water sources as well as erode soil quality. In contrast, organic farming prohibits the use of pesticides, keeping soil and water safe from contamination. There are other upsides to using sustainable fabrics but this is a great place to start. Whitney: What can we share with conscious consumers to motivate them to purchase organic cotton? Alok: Often, consumers may be unaware of the importance of buying and supporting organic farming. For instance, they may not realize the rippling effects of their support, which provides improved working conditions for garment workers, reduced carbon footprint and decreased environmental destruction. But the simple step is helping people see how loud their choices reverberate. Individuals matter, company’s listen to them, and that what they choose to buy directly shapes the world we live in.
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fashion
Whitney: From a fashion standpoint, where do you see the design direction heading? What has inspired your designs for the upcoming season? Alok: We are an everyday-wear apparel company and are now focused on designs inspired by Japanese minimalism that offer subtle, yet eye-catching fashions. To accommodate a wide range of women’s body types, we are adding some looser fitting designs to our selections. Our design ambitions will always be a modernist aesthetic that values clean lines. We may add printed patterns in the future, but for now, we are enjoying our solids lineup. If you have been weary about incorporating organic clothing into your wardrobe due to style or comfort, Fed By Threads puts these worries at ease.Visit Fedbythreads.com to see what amazing styles they have to offer. Once you purchase one piece of organic clothing, it may change your perception on shopping. You will not only look amazing in your clothing, but you will feel great about where your money is being spent. Purchasing Fed by Threads organic clothing not only helps our environment, it also feeds hungry Americans with 12 meals provided to the hungry per item sold.
Whitney’s Eco-Friendly Fit Fashion Find:
Photographer: Nick DuPlessis
Styled by: Whitney Alexandra
Keep your workout clothing simple and organic this summer. Fed By Threads “Elisa”Tank is made from 100% repurposed wood pulp giving this tank an ultra-luxurious feel. Pair the “Elisa” with their “Nalini” Leggings composed of a mix of organic cotton and lycra, making them ultra-breathable with a slight stretch allowing maximum movement during workouts!
Tag us in your eco-friendly fashion find photos! #inspirehealthmag
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weight loss
Break the Rules of Dieting
F
By: Robyn Lorando, RD, LDN
or most, dieting is something done temporarily to reach a specific goal. It typically involves something drastic such as dropping to a less-than-normal calorie level or cutting out major food groups, all to get to the goal as soon as possible. People go on diets for many reasons: following
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the doctor’s orders, New Year’s resolutions, or an upcoming life event such as a wedding or family vacation. No matter the reason, diets usually end the moment the goal is reached (or sooner) or once the event has passed. Then, the “normal” way of eating returns and more than likely, so does the weight. The thing about diets is that they only work while you are following them. Every fad diet out there works to some extent, but who can live off grapefruit and cabbage for the rest of their lives? Who can face never eating another sandwich? Losing weight is actually the easy part; it is keeping it off that is the real challenge. If you are ready to lose weight for the last time, it is time to stop thinking diet and start thinking lifestyle change. No more deprivation or magic pills. It is about understanding what works for you and put that to practice every day. Start small. Pick one goal at a time to work on. Add a serving of vegetables to meals, incorporate healthy snacks between meals, or increase daily physical activity if these are some areas that need improvement. Figure out what is lacking and come up with a reasonable solution to fix it. Small changes over time will not only generate huge results, they will also keep you motivated. The good news is that a healthier lifestyle does not mean you can never eat your favorite foods again. Allow yourself that cheat meal because you ate healthy meals and were physically active all week, knowing you will get right back on track the next day. Stop chaining yourself to the rules of dieting. Make your own rules, embrace a healthier lifestyle, and live the life you’ve always wanted.
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Women That Inspire
Fr om
COUCH TO CROSSFIT
Inspire us with your story @ inspirehealthmag.com/mystory
As told by Nanci Revolta - New Orleans, LA
A
pril 2010, the reality hit me. As I weighed myself on the scale, I found that my weight had crept up so much that I was 3lbs heavier than my 6’1” dad. This was my wakeup call! The only problem was, I knew how to gain weight, but I had no clue how to lose it. The following week, I got an e-mail at work announcing they were providing weight-loss guidance for employees. I immediately replied. I continued with the program on and off for 3 years. Finally, I hit my goal weight in October 2013. I had shed a whopping 90lbs. After my weight-loss milestone, I decided I needed to add exercise to my regimen. I joined a gym, and a friend and I decided to give Crossfit
a try. We walked into our first class completely terrified. It did not go so great. I discovered that I could not jump. I was weak, barely able to lift the bar. I was also extremely uncoordinated. Basically, I was a complete mess. Running was not an option. When the routine called for running, I walked. Six months later, I was able to use a 24” box for jump ups. I can now jump rope like a champ. I’m deadlifting185 lbs. I’m working on unassisted kipping pull ups, and I did my first toes to bar recently. I’ve come so far. Now I’m setting new goals for myself. Perhaps, my biggest achievement in
Nanci with her
new friend, Mr. Ba
rbell!
seeking a healthier lifestyle has been quitting smoking. On November 30, 2013, I kicked the habit. I’m proud to say, 43 days after I quit smoking, I ran my first 5k race. I was actually able to run the entire way, and shocked myself with my time. I never imagined that I would be able to run. When I crossed the finish line, I had the biggest smile on my face! If I can do this, anyone can! The hardest part is convincing yourself to just get started. But, you really do deserve to be the best you can be!
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Show us your staycation photos #inspirehealthmag
discover
PLAN A
STAYCATION By: Michelle Poche
LIFE IS BUSY. LIFE IS EXPENSIVE. AND LIFE IS COMPLICATED.VACATIONS ARE THE PERFECT ESCAPE FROM ALL OF THAT. BUT WHO HAS THE TIME, MONEY AND ENERGY? FORTUNATELY, WE ALL DO ONCE OR TWICE A YEAR, WHEN WE’RE ACTUALLY WILLING TO BREAK OUT THE SUITCASES, PASSPORTS AND TRAVEL PILLOWS. BUT WHAT ABOUT THE OTHER FIFTY WEEKS WHEN WE JUST WANT A LITTLE BREAK?
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nter the staycation.There’s a reason these little getaways are so popular.They offer all the fun of a real vacation for less time, less money and less planning. What? You’ve never taken a staycation? Okay, we’ll take it slowly. A staycation is … Educational. You can learn about the history and culture of your city. Economical. You can save money on airfare, gas, etc. Easy. NO packing and NO wasted time in transit. Flexible. Bad weather? Sick child? Reschedule! Restful. Well, it’s certainly less exhausting than the real deal. And there are so many ways you can spend your day. Learn something. Check nationalregisterofhistoricplaces.com for locations near you. Cannonball! It doesn’t matter if it’s a pool, water park, lake or ocean… as long as everyone is wet, you’re doing it right. Embrace nature. Go camping, horseback riding, hiking, bird watching, fishing, etc. You’re not cheating if you’re in your own backyard. Appreciate the arts. Museums and theaters often have special presentations and pricing for children and families. Roll down the river. Many cities located on the water offer short day cruises with meals and entertainment.You’ll have nothing to do but float and relax. Take them out to a ballgame. Splurge on ball park snacks to get the full experience. And don’t forget your catcher’s mitt! Make new friends. Visit www.fairsandfestivals.net to see what’s happening around you.There’s always a food or holiday being celebrated somewhere. To search for ideas by state, visit http://www.usa.gov/Citizen/Topics/Travel-Tourism/State-Tourism.shtml. Truly, you can do anything you want on your Staycation.The only rule is that you do something different. Break from your routine, just like you’re on a real vacation.
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“Bon Voyage!”
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What would you bring to the perfect picnic? Snap a pic & tag us @inspirehealthmag
adventure
The Perfect & Healthy Family Picnic
Plan ahead. Make a list of how many people will attend your picnic and their ages. Do any of your attendees have special dietary needs? Is the spot where the picnic will be held easy to get to if you have to push a stroller, or if an older person must use a cane or walker? Keeping in mind everyone’s special needs before heading out often prevents a mishap.
By: Maureen Sangiorgio
Prepare for weather variations. Be sure to pack a large umbrella for sunny days, and sweaters or light jackets for the kids if your picnic spot is near a breezy lake. This is especially important if you’re planning a picnic for later in the day. Even in summer, temperatures can drop quickly at night time.
SUMMERTIME IS A GREAT TIME TO GATHER EVERYONE TOGETHER AND HEAD TO A NEARBY PARK OR BEACH FOR A FUN FAMILY PICNIC. THIS TIME OF YEAR, A WIDE VARIETY OF FRESH FRUITS AND VEGGIES ARE READILY AVAILABLE AT YOUR LOCAL FARMER’S MARKET OR GROCERY STORE, MAKING IT EASY TO PACK HEALTHY ITEMS IN THE PICNIC BASKET. FOLLOW THIS HANDY GUIDE TO FIND OUT HOW TO PLAN YOUR FAMILY’S NEXT PICNIC, ON THE LIGHTER SIDE.
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Bring seating. It’s always a good idea to bring extra chairs and blankets in case the picnic table at your site can’t accommodate everyone. Seat cushions also make hard picnic table bench seats more comfortable. Collapsible folding chairs are a good
YOUR SOUL
Before heading out on a picnic, check out www.findaspring.com to look for free natural spring water near you. You can plan your adventure around a visit to your local spring. Don’t forget to bring a few jugs with you. Spend the day with family, friends, and nature!
choice if someone needs back support while sitting. Pack a safety kit. Include all family medications and OTC painkillers (for emergencies), Band Aids, bug repellant, fly swatter, sunscreen, wet wipes, hand sanitizer, ice, and bottled water. Be sure to pack all foods in plenty of ice, and store coolers in the shade. Pack toys, games and activities. Go for a nature walk, toss a Frisbee, or play football or catch. You can also use this opportunity to teach your family about nature by sending them on a scavenger hunt. Give the kids a bunch of nature items sketched on pieces of paper, and help them find them, such as certain bugs, leaves, nuts, or pine cones commonly found in the area. Opt for healthy picnic food. Take out mayonnaisebased salads, like potato salad and coleslaw. Instead, choose a variety of crisp, raw veggies such as cucumbers, carrots, celery, asparagus tips, cherry tomatoes, and radishes. Remove high-calorie creamy dips and pick hummus, salsa, or low-fat yogurt seasoned with herbs and spices. For the entrĂŠe, replace fried chicken, hamburgers, and hot dogs with a whole, roasted chicken and make chicken wrap sandwiches topped with BBQ sauce, lettuce and tomato. Vegetarians can choose a healthy veggie wrap, loaded with seasonal vegetables or a large summer inspired salad. For dessert, nix cookies and brownies and pick angel food cake topped with fresh fruit and light whipped topping, or just enjoy fresh picked berries.
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INSPIRE HEALTH TIP: With a little creativity and imagination, you can have lots of fun making healthy picnic foods kids will love. For example, try layering fruit on a stick to make fruit kabobs instead of simply putting it in a bowl. Or make a peanut butter apple sandwich sprinkled with raisins or fresh blueberries. For veggies, add pretzel sticks to cherry tomatoes or olives to make spiders. Kids love having fun with their food and oddly enough they are more inclined to eat it. inspirehealthmag.com § #inspirehealthmag
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longevity
A
Flexibility Determines Your Age EXERCISES THAT BOOST FLEXIBILITY HELP KEEP YOU ACTIVE AND FIT FOR LIFE By Sidney Stevens
s you get older, it becomes harder to bend down, twist around, and stand up straight. But you don’t have to lose flexibility with age. Regular stretching and mobility exercises—particularly for your spine—can help keep you limber, standing tall, and on the move well into your later years. No doubt about it: you’re as young as you are flexible. “Studies show it’s possible to remain flexible as you get older, and even reverse the trend once it’s already begun,” says Anne Schubert, PT, DPT, a physical therapist with Good Shepherd Rehabilitation Network, based in Allentown, PA. “Flexibility keeps you functional so you can reach the top shelf for a jar or reach down to put on socks. It also helps minimize aches and pains, improves balance, and helps stave off ‘little-old-person posture.’ ” The best way to stay flexible is by doing regular stretching and movement exercises that keep your muscles and joints elastic and improve your range of motion (mix in strengthening and aerobics exercises for a full fitness
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regimen). Sign up for a Pilates class or other exercise that fosters flexibility. Or do exercises at home. The key is to start slow, listen to your body, and stick with it for lifelong rewards. “Bodies were made to move, and flexibility helps you stay moving,” says Schubert. “It keeps you feeling and acting young.” 4 FLEXIBILITY BOOSTERS DO THESE SIMPLE STRETCHES SEVERAL TIMES A DAY TO INCREASE SPINE MOBILITY AND IMPROVE POSTURE. Shoulder blade pinches. Sit on the edge of chair or stand. Squeeze shoulder blades back together with shoulders pulled down. Do 10 for 3–5 seconds. Head rotations. With head centered, drop chin to chest. Look up at ceiling.Turn head right, then left.Tilt left ear to left shoulder, then right ear to right shoulder. Repeat 10 times slowly. Pelvic rocks. Sit on a chair and make your spine concave (chest forward with shoulders back). Reverse to arch back. Repeat 10 times. Hamstring stretches. Sit on a couch with leg outstretched and foot off the edge. Straighten back and lean over leg. Hold for 30–60 seconds. Do 3 for each leg.
Get Inspired!
“Think of all the beauty still left around you and be happy”
— Anne Frank
Styled by: Whitney Alexandra Wardrobe by: Fed by Threads
Photography by: Nick DuPlessis
Model: Lauren Free from Arizona Model Management
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