Feb. 2015 SIFS

FOR A MORE ABUNDANT LIFE.

FEBRUARY 2015

SOUTHERN INDIANA

Not Just For Kicks Kickboxing classes fill quickly at Clarksville dojo

BATTLING

THE STIGMA OF ANOREXIA

WORKOUT: Rebounding for health

Keeping you healthy is an inside job. Ours.

Staying healthy as you age means working a littler harder every year — and working with a healthcare practice that does the same thing, like Gastroenterology of Southern Indiana.

But expertise isn’t the only area where we work harder. Our whole team shares an unwavering focus on your comfort and peace of mind. The result? A 99% patient satisfaction rating.

Our “adenoma detection rate” is more than twice the national average — even matching the rate at the Mayo Clinic. That higher ADR means much earlier detection of potential problems — and fewer deaths from colorectal cancer.

From a colonoscopy or infusion therapy to a more complex procedure, ask your doctor to refer you to the experts at Gastroenterology of Southern Indiana. We’re setting the standard for digestive healthcare.

A division of Gastroenterology Health Partners

2630 Grant Line Road, New Albany 812.945.0145 | www.ghpsi.com

CONDITIONS TREATED • • • • • • • • • • •

Cirrhosis Colitis Crohn’s Disease Diverticulosis & Diverticulitis Gallstones GERD/Heartburn and Reflux Esophagitis H. Pylori and Peptic Ulcers Hemorrhoids Hepatitis Irritable Bowel Syndrome Lactose Intolerance

• Pancreatitis

PROCEDURES • • • • • • • •

M2A Capsule Flexible Sigmoidoscopy G-Tube Removal Infusion Therapy Center Colonoscopy * EGD * ERCP * Bravo Probe (48 hours pH testing) * • EUS - Endoscopic Ultrasonography * * Always performed at an affiliated hospital

SOUTHERN INDIANA

PUBLISHER Bill Hanson EDITOR Jason Thomas

FROM THE

EDITOR

DESIGN Stephen Allen PHOTOGRAPHY Christopher Fr yer Ty l e r S t e w a r t CONTRIBUTORS Matt Koesters is a staff reporter at the News and Tribune.

MATT Tom May is the Minister of Discipleship at Eastside Christian Church in Jeffersonville. He holds his undergraduate and graduate degrees from Cincinnati Christian University and Seminary.

TOM Tyler Stewart is a staff photographer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.

TYLER

WHERE TO FIND FITNESS SOURCE:

ON RACKS: We offer free copies of Fitness Source at numerous locations around Clark and Floyd counties.

ONLINE: www.newsandtribune.com/fitnesssource ON FACEBOOK: Southern Indiana Fitness Source Magazine

OUR MISSION STATEMENT:

Southern Indiana Fitness Source is designed to reach citizens of Southern Indiana who are interested in improving their personal wellness. We are a source of content regarding physical, mental and spiritual health. We provide information that will motivate, educate and encourage our neighbors to turn knowledge into action that will result in behavioral changes. The editorial content of Southern Indiana Fitness Source is intended to educate and inform, not prescribe and is not meant to be a substitute for regular professional health care.

Southern Indiana Fitness Source is a publication of the News and Tribune.

SOUTHERN INDIANA FITNESS SOURCE

221 Spr ing Street Jeffersonville, IN 47130

JASON

Working out the kinks Well surprise, surprise, there is a February Southern Indiana Fitness Source magazine. I had mentioned in my column for the January publication that the magazine would start publishing every other month beginning in February.

Turns out yours truly was a little confused. The every-other-month schedule begins with the April issue.

So just treat it like you’re getting an entirely free month of great fitness, nutrition and wellness information.

In this issue you’ll learn about the health benefits of cardio kickboxing at Brad Haynes Martial Arts in Clarksville. The Clarksville dojo began offering aerobic kickboxing classes at the beginning of January, and enrollment has already taken off, Matt Koesters writes in this month’s feature story. The class isn’t about self-defense so much as general fitness. Gyms are a turnoff for some, and the aerobic kickboxing classes offer an alternative.

Judo chop!

You’ll also read about Carl Sinkhorn volunteers much of his time at Clark Memorial Hospital in Jeffersonville counseling those being treated for heart complications, Gary Popp writes. A former heart patient himself, Sinkhorn was recently elected to serve as president of Mended Hearts Southern Indiana Chapter, a national organization that gives support to heart disease patients, their families and their caregivers.

Also, please take the time to check out a story about eating disorders, with Feb. 22-28 being National Eating Disorders Awareness Week.

You can find out more about eating disorders and where to get help.

So as you can tell, this month’s issue is full of important and useful information — something we’ll strive for in every issue, no matter which month we publish.

— Jason Thomas is editor of Southern Indiana Fitness Source magazine.

He can be reached via email at jason. thomas@newsandtribune.com.

SOUTHERN INDIANA EVENTS HEALTHY LIVING SUPPORT GROUP

When: Every Monday at 11 a.m.

Where: YMCA of Southern Indiana, visit ymcasi.org for locations Whether you are working toward prevention or treatment of a chronic health condition, the weekly Healthy Living Support Group is here for you. The YMCA of Southern Indiana, in collaboration with other trusted health organizations, will provide the tools you need to maximize your health and well-being. Along with the support and encouragement from your fellow group members, you are sure to get on the right path toward healthy living. Visit ymcasi.org for the latest flyer with the date and topic listings.

FREE SPORTS INJURY SCREENINGS

When: Every Wednesday at 3 p.m.

Where: Floyd Memorial Hospital physical therapy locations Free sports injury screenings will be held weekly at all Floyd Memorial physical therapy locations. Screenings will be done by a licensed physical therapist and available for middle and high school athletes on a walk-in basis. Visit floydmemorial.com/rehabilitation/ locations to find the location nearest you.

contents

Mending hearts Volunteer uses his own experience to console, guide hospital’s cardiac patients

by GARY POPP Five years ago, Carl Sinkhorn suffered a heart attack that required a quintuple-bypass and made him consider that he may never again see his 13 grandchildren. Today he is happy, healthy and volunteers much of his time at Clark Memorial Hospital in Jeffersonville counseling those being treated for heart complications.

12

14

Enjoy/Avoid

Valentine’s Day Dinner

by TARAH CHIEFFI

WORKOUT: 7 Rebounding for health

by AUTUM GRATSY

Fitness Fun Fact February: Goal Setting 485 RED CYAN

WOW (WorkOut Wisdom): People that develop a routine and system of accountability are more successful in reaching their fitness goals. The first step to a healthier lifestyle that includes physical activity is to set a goal. If you are just starting out, a simple straightforward goal can be helpful. Walking is a great, inexpensive activity.

Tip: Start exercising at least 10 minutes every day.

For more nutrition and fitness information, visit wellnesscsi.com

SOUTHERN INDIANA FITNESS SOURCE PARTNERS

22

Top Five Foods for Heart Health

by JANET STEFFENS

When your doctor suggests you “eat sensibly” what does she mean?

Instead of trying one fad diet after another, there are still some sound eating plans that lead to better health. Even if you take medications to improve cholesterol or blood pressure, improving your diet can make medications work better.

COVER Jimmy Stewart III, Sellersburg, throws a right jab into the punching bag as he works through combinations in the aerobic kickboxing class at Brad Haynes Martial Arts in Clarksviille. Stewart’s wife, Christy, is a black-belt martial artists that teaches the class with a high intensity to increase the amount of calories burned by fast repetitions of punch and kick combinations.

PERSPECTIVE

Transform yourself, transform your health DR. PETER SWANZ, ND, FHANP drswanz@drswanz.com

Dr. Swanz is a graduate of the Southwest College of Naturopathic Medicine where he was awarded the prestigious Daphne Blayden award for his commitment to naturopathic excellence.

He is a board certified naturopathic physician with advanced training in classical homeopathy and nutrition.

Nutrition is a crucial component of a health transformation. The classic adage “You are what you eat” continues to hold true. The nutritional quality and density of food today is more important than ever. For anyone seeking to encourage the body’s own healing capacities, an honest and thorough evaluation of food choices is a mandatory endeavor.

It is not possible to recover health without first having the nutritional foundation for the body to heal.

As simple as this concept is, too many individuals today are still imagining that health can be restored through some external means. Far too often this belief results in an invasive and potentially detrimental first approach. Individuals are looking to surgery and pharmaceutical options before looking in the

mirror or in the refrigerator. Breaking out of the external solution paradigm is vital for healing. I try to discourage patients from coming to see me if they are hoping I have something that can “fix” their issue. There isn’t an herb, homeopathic remedy, or supplement that can magically undo the cumulative effects of poor dietary and lifestyle practices. There isn’t a pharmaceutical drug or surgical procedure that can undo it either.

This realization is the first step to the lifestyle and diet modifications that can restart the body’s own healing. Nutrition is vital for health, and every food consumed can help to move the body towards or away from health. This should not imply that

“what a fitness center should be”

continued on page 30

• Circuit Training • Free Group Fitness Classes • 100+ Cardio Machines • Free Weights • Cardio Theater • Child Care • Complimentary Fitness Consultation

• Racquetball • CrossFit • Free Tanning • Zumba • Spinning • TRX • Insanity • Kettlebells • Saunas • Massage • Cafe, And More!

“what a fitness center should be”

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6 / Southern Indiana Fitness Source / February 2015

951 E Lewis & Clark Pkwy Clarksville, IN • 47129

812.284.4900 4430 Charlestown Rd. New Albany, IN • 47150

812.949.5051 www.louisvilleathleticclub.com

REBOUNDING FOR HEALTH

WORKOUT WORKOUT

// article: Autum Gratsy // photos: Tyler Stewart // model: Tina Ray Gratsy is marketing director, TRX qualified instructor, Be Well Fitness & Rehab, 300 Spring St., Jeffersonville Contact: autumn@bewellrehab.com; phone: 812-786-9559 Contact: bewellrehab.com

R

emember how exciting it was as a child to jump on a trampoline?

Here’s some good news: Not only is bouncing fun, but it is also good for health and well-being. Mini-trampolines (known as rebounders) may resemble a childhood toy, but they offer numerous health advantages that other forms of exercise do not. continued on page 8

Southern Indiana Fitness Source / February 2015 / 7

WORKOUT BENEFITS OF REBOUNDING • •

Improves muscle tone throughout the whole body Helps circulate oxygen in the body, increases energy, reduces resting heart rate, and strengthens the heart so it works more effectively • Improves digestion and elimination processes • Increases lymphatic drainage and supports immune system function, increasing the body’s capacity to fight off illness and disease • Stimulates the middle vestibule in the inner ear which aids balance • Rebounding is more than twice as effective as running but is gentle on the ankles and knees • Strengthens the musculoskeletal system and increases bone mass It’s easy to get started with rebounding. The only equipment needed is a mini-trampoline. These can range in price from $40 to $200plus. They don’t take up much space, and can be stored under a bed or against a wall when not in use. Try to bounce for at least 15 minutes each day; sessions can even be broken down in three-to-five minute segments. No excuses — everyone can carve out a few minutes of time for this beneficial exercise! To make rebounding even more exciting and to learn a multitude of exercises, take a group fitness class at Be Well Fitness and Rehab in Jeffersonville.

FAT BLASTING WORKOUT Turn up your favorite tunes and let’s get started! For the following exercises, do 2 sets of 8 counts each, for a total of 16 reps. Start with a gentle bounce to the beat of the music, and get a feel for the rebounder.

SIDE STEPS Step wide with your right leg and follow with your left leg. Alternate this side-stepping motion for 16 counts (or more) to get the blood flowing and warm up your muscles. Add upper body movements to this exercise by adding a clap with each step, shoulder rolls, or funky arm dance movements. Remember, this is a fun workout!

THE BASICS OF REBOUNDING This versatile piece of equipment can be used for a wide range of exercises, including: bouncing, horizontal core work, and the most basic being a simple bounce. Bouncing can be as gentle as lifting the heels of the feet off of the surface of the rebounder, or can be amplified by letting the feet come off of the surface. It’s important to note that while the rebounder resembles the trampoline from childhood, it is not to be used in the same way. Feet should only come off the rebounder approximately 6-8 inches. Because rebounders are significantly smaller than a normal sized trampoline, jumping too high could cause a fall. Also, rebounding is usually done to upbeat music, which makes it easy to forget about the workout and keeps the focus on having fun; however, jumping too high will cause the movements to be out of sync with the beat. In a private setting, this is no big deal.

In a group setting, though, it may cause problems keeping up with the exercises. Focus on proper form, and it will be easy to progress to a more intense bounce with practice.

HIGH KNEES This exercise will really get your heart rate going, and is great for improving flexibility and running form. Bring one knee explosively toward your chest and back to the rebounder, followed immediately with the second knee. Pull your belly button to your spine and remember to stand straight with your upper body to engage your core.

For more of a challenge, interlock fingers behind your head and open your elbows to the sides. With right leg, drive up to a high knee position; at the same time, twist your torso so that your left elbow touches your right knee. Repeat on the other side, alternating for 16 counts.

8 / Southern Indiana Fitness Source / February 2015

WORKOUT HIGH HEELS Strengthen and stretch the hamstrings (and quadriceps) with this movement. Keeping the upper leg still and perpendicular to the rebounder, kick one heel behind you, trying to touch the heel to the glutes. Repeat immediately with the other side. Add in the upper body by bending arms at a 90 degree angle and pumping them while kicking your heels.

JUMP SQUATS: This move targets the quads and engages core muscles. Bounce with feet shoulder width apart, arms down. Squat down (making sure chest is lifted and knees don’t extend past your toes). Suck your belly button to your spine and explode off the rebounder, extending your arms straight above your head. Take one bounce on the rebounder before repeating the squat-jump-bounce sequence.

JUMPING JACKS:

PEEK-A-BOO:

This timeless exercise is given new life when done on the rebounder.

Start by bouncing with feet together and arms down. While kicking your legs to the sides, simultaneously raise arms and clap your hands together. Bring feet together and arms back down on the next bounce.

Repeat for 16 counts.

This exercise targets outer things and back. Begin with feet together, elbows bent at 90 degrees and upper arms parallel to the floor (forearms should be covering your face). Bounce twice in this position; on the next bounce, pull your arms apart to your shoulders and kick your legs to the edges of the rebounder. Bounce twice in this position. Repeat. For a higher intensity, repeat positions for single bounces instead of doubles.

Southern Indiana Fitness Source / February 2015 / 9

WORKOUT TWIST:

SPEED BAG:

Work your obliques and arms with this move. Bounce with feet together, arms extended to shoulder height. Twist your knees to the left, while at the same time pulling your left forearm toward your chest.

On the next bounce, repeat on the opposite side, for 16 counts. Don’t forget to suck in your core and squeeze your biceps and triceps with the arm motions.

This exercise encompasses muscles from the arms, core, hamstrings, and glutes. Bounce with feet together, arms slightly above head level, elbows bent 45 degrees. Bring your knees toward your chest in a tuck position, simultaneously moving your fists in a rolling motion (as if you were hitting a speed bag). Repeat for 8 counts, and turn your body to the left for 8 counts. Come back to center for 8, then move your body to the right for 8 counts.

HIGH ROW: Target outer thighs, back, and triceps with this bold move.

Bouncing with feet hip width apart and arms pointing straight down, begin with the right leg. On the ascension, bring the leg to the side, thigh parallel to the floor. At the same time, pull your upper arms to shoulder level, making sure to engage the back and triceps. Repeat on the opposite side. Continue the exercise for 16 counts.

There are countless exercises that can be done on a rebounder. The goal is to find one and start jumping. These exercises are suitable for all ages and fitness levels, and are gentle on joints. Grab one and bounce your way to a healthier you!

10 / Southern Indiana Fitness Source / February 2015

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Southern Indiana Fitness Source / January 2015 / 11

FEATURE

Carl Sinkhorn, the Southern Indiana Chapter President for Mended Hearts, meets with David Cox, a heart disease patient recovering after having a second stent put in place, in his room at Clark Memorial Hospital in Jeffersonville. Mended Hearts volunteers, a program aimed which provides support and comfort to those suffering from heart disease, meet with nearly 125 Clark Memorial patients each year.

Mending hearts Volunteer uses his own experience to console, guide hospital’s cardiac patients // article: Gary Popp // photos: Tyler Stewart JEFFERSONVILLE — Five years ago, Carl Sinkhorn suffered a heart attack that required a quintuple-bypass and made him consider that he may never again see his 13 grandchildren.

Today he is happy, healthy and volunteers

much of his time at Clark Memorial Hospital in Jeffersonville counseling those being treated for heart complications.

Sinkhorn, an easy-going, 65-year-old Jeffersonville resident, never went to medical school. He doesn’t have degree in psychiatry.

And he’s not a certified dietitian. But, he is able to draw from his own experiences and positive attitude in a support role to give

12 / Southern Indiana Fitness Source / February 2015

guidance and comfort to those coping with the stresses of undergoing a major heart operation.

“I’m just a heart patient that tries to help other heart patients,” he said.

Hospital staff direct patients to follow their physician’s care plan and advice.

Sinkhorn’s volunteer efforts are facilitated by his affiliation with Mended Hearts,

FEATURE I’m just a heart patient that tries to help other heart patients.

— CARL SINKHORN, HEART ATTACK SURVIVOR a national organization that gives support to heart disease patients, their families and their caregivers. He was recently elected to serve as president of the organization’s Southern Indiana Chapter.

Sinkhorn said that he had never heard of Mended Hearts until he was receiving rehabilitation at Clark Memorial for his own heart attack. He said a nurse recommended that he become involved as a volunteer with organization, and after a certification process, he was meeting with patients who were in need of an empathetic ear.

Sinkhorn says he counsels the patients by talking to them about proper nutrition, physical activity and taking the medications as they have been prescribed once they are discharged from the hospital.

Patients coming out of a heart procedures often need more than guidance about the proper steps they must take once returning to their home, Sinkhorn said, adding that there is a need for emotional support.

“I have had patients that when I talk to them, they just break down and cry,” he said. “A little depression comes along heart disease. You can see it in their eyes. Some of them are just scared to death. I have seen them look like a deer in the headlights. You have to reassure them that they are not the only one, that there are others out there.”

He said nearly 125 Clark Memorial patients meet with Mended Hearts volunteers each year who have undergone a variety of procedures involving heart stents, pacemakers and defibrillators.

“I am always encouraging them to take care of themselves a little better, about their rehab and exercise routines. A lot of them don’t want to take their medications,” Sinkhorn said. “You kind of have to reassure them that it is going to be OK, as long as they take care of themselves, change their diets.”

He said his past heart complications allow him to relate to the fear felt by the patients he counsels.

“It happened so quick, it is like I didn’t have time to think about it,” he said of his

Clark Memorial Volunteer Carl Sinkhorn talks with Michael Hutt, a Registered Cardiovascular Invasive Specialist, before heading to visit with a patient. Sinkhorn serves as the Southern Indiana Chapter President for the Mended Hearts program, a national program which gives support to heart disease patients, their families and their caregivers.

heart attack. “But, it does affect you, how you present yourself, how you think about things.

I got 13 grand kids, it would have been a shame not to come home and see them. It does change you quite a bit.”

While he typically only meets with the patients only once before they are discharged from the hospital, many of those he and other Mended Hearts volunteers counsel come to the organization’s monthly meetings.

The meetings are held nearly every month in a conference room at Clark Memorial. Patients are encouraged to attend the meetings to learn even more about proper recovery.

Sinkhorn said the meetings often have speakers, including, cardiologists, dietitians, diabetes physicians, and round-table discussions with question-and-answer sessions.

He said everyone who attends the meet-

ings, which act as a support group, has dealt a heart condition or is a loved one or caregiver.

Sinkhorn said he is appreciative of the generosity of Clark Memorial to provide a space for the Mended Hearts members to host their meetings and an educational forum for former patients.

After talking with hundreds of heart patients over five years, Sinkhorn said he still enjoys the interactions and providing a service in his community.

“I think it helps me as much as it helps them,” he said. “It gives me some satisfaction to let them know everything is going to be all right.”

More information about Mended Hearts is available at mendedhearts.org.

Southern Indiana Fitness Source / February 2015 / 13

Y O J EN er

Dinn y a D ’s e in t n le a V // TARAH CHIEFFI // photos by CHRISTOPHER FRYER You may think that treating your Valentine to a night on the town (and a night away from the kitchen) is a romantic way to spend this special holiday. If you dine at one of the many national chains that offers a “Two for Twenty” menu, or something similar, you may also be treating them to a meal packed with unhealthy fats, sodium and sugar. If you really want to show your valentine some love, whip up this healthy, romantic meal for two and dine by candlelight in your own home.

ENJOY - ROMANTIC EVENING FOR TWO AT HOME ROSEMARY CITRUS TWICE BAKED SWEET POTATOES Ingredients • 1 large sweet potato • 1/2 tsp butter, softened • 1 tbsp lite coconut milk • 1 tsp orange zest • 1 tsp orange juice • 1 tsp fresh rosemary, chopped • 1/4 tsp thyme • Dash of sea salt and black pepper

Directions • Preheat oven to 375 F. Wash and pat dry sweet potato. Poke a few times with a fork.

• Place sweet potato on a baking sheet and bake until soft, about 45 minutes.

Remove from oven and let cool enough to handle.

• Cut potato in half lengthwise. Scoop out the insides into a large mixing bowl. Place the skins back on the baking sheet. Add

14 / Southern Indiana Fitness Source / February 2015

the remaining ingredients to the bowl with the sweet potato and mash well with a fork.

• Add an equal amount of the filling back to each of the sweet potato skins.

Bake for 10 minutes. Place the oven on a low broil and continue cooking until a golden crust forms on the sweet potatoes (4-5 minutes). Remove from the oven and serve warm.

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ROASTED SWEET MINI PEPPERS Ingredients • 1/2 lb multicolored mini sweet peppers (about 12 peppers) • 1 tbsp olive oil • Dash of salt and pepper

Directions • Preheat oven to 425ºF. • Place peppers on a large rimmed baking sheet.

Brush peppers with olive oil and sprinkle with salt and pepper.

• Roast until tender and beginning to blacken, about 15 minutes, stirring halfway through.

113 63 0 mg 84 mg 4g 5g

calories calories from fat cholesterol sodium fiber sugar

• Serves 2

CAST IRON MOCHA RUB FILET FOR TWO 326 122 112 mg 178 mg 0g 0g

calories calories from fat cholesterol sodium fiber sugar

Ingredients • 2 (6 oz) beef tenderloin filet steaks • 1 tsp olive oil • 1/2 tsp ground coffee

• 1/2 tsp cocoa powder • 1/4 tsp ground cinnamon • Dash of salt and pepper

• Serves 2 Directions • Preheat oven to 400º F. Stir together olive oil and spices. Brush evenly over filets.

• Heat a cast iron skillet over high heat for 5 to 7 minutes until very hot.

Once hot, add steaks and sear for 2 minutes. Flip and sear on other side for 2 minutes.

• Place steaks in oven to cook for 5 minutes and check the temperature.

Remove when the steaks read 125° F for Medium Rare, or 130° F for medium.

• Let them rest 5 to 10 minutes before serving.

Southern Indiana Fitness Source / February 2015 / 15

COVER

Not Just For Kickboxing classes fill quickly at Clarksville dojo // MATT KOESTERS matt.koesters@newsandtribune.com // photos: Tyler Stewart CLARKSVILLE — Black-belt martial arts instructor Christy Stewart is used to donning a gi before teaching classes at Brad Haynes Martial Arts in Clarksville.

The classes she normally teaches are full of taekwondo enthusiasts eager to earn their next belt. But since early January, Stewart’s taken on some new classes 16 / Southern Indiana Fitness Source / February 2015

that don’t require her to wear a traditional martial arts outfit, and the only belt her students are pursuing is perhaps a smaller one.

The Clarksville dojo began offering aerobic kickboxing classes at the beginning of January, and enrollment has already taken off. Dojo owner Haynes has seen an explosion of growth at his business in the last few years, and he feels that the popularity of martial arts is a contributor to the early success of the kickboxing offering. continued on page 18

Kicks

// ON THE WEB: www.haynesma.com

Christy Stewart, a black-belt martial artist and instructor, leads the students in her aerobic kickboxing class in a punching exercise as she demonstrates the proper technique for striking the punching bags at Brad Haynes Martial Arts in Clarksville. While students will learn and sharpen techniques, the class is not as much about self defense as it is general fitness.

Southern Indiana Fitness Source / February 2015 / 17

COVER

Kristi Reisenbichler, 32, Memphis, works through a punching routine that incorporates squatting while striking on different levels on the bag during the aerobic kickboxing class led by Christy Stewart at Brad Haynes Martial Arts.

“There’s interest in martial arts now, but not necessarily in the traditional martial arts,” Haynes says. “[Students] see the kicking and punching on [mixed-martial arts], things of that nature. They want to be a part of it without having that level of intensity.”

The class isn’t about self-defense so much as general fitness. Gyms are a turnoff for some, and the aerobic kickboxing classes offer an alternative, Stewart said.

“We’re not a gym. We’re a martial arts academy, and a lot of people are just wanting just plain, straight exercise,” says Stewart.

“They’re not wanting to learn necessarily self-defense. They’re just wanting to burn the calories, to get in shape, to tone their bodies.

That’s what this class is for.”

Having an instructor is helpful for many of the students, some of whom are martial arts novices. Stewart keeps an eye out for students throwing punches and kicks with poor technique, as a badly landed shot to the heavy bag could take its toll.

“You’ve got to keep an eye on the brand new people of course, so they don’t hurt themselves,” Stewart says.

The 45-minute classes require students to wear boxing gloves and no footwear.

Students work with a Wave Runner heavy bag, which has a weighted base that keeps it upright and in place. The classes begin with light stretching and a warm-up, and typical routines include repetitive punches, kicks and combinations.

Stewart wears a headset that broadcasts her instructions to the students over a stereo system that blares upbeat music during class.

The music is important for keeping the intensity level of the class high, says Stewart.

“It motivates people,” she says. “We go all the way back to the 80s, and most of the students have been through the 80s era. They appreciate that music because it brings them back to when they were younger and they were more fit. It is motivational for me, even, to see smiles on people’s faces when they see certain songs come on. They get pumped and

18 / Southern Indiana Fitness Source / February 2015

motivated.”

Of course, martial arts are about self-defense, and even the non-contact kickboxing classes will occasionally introduce self-defense concepts, says Haynes. But at its heart, the kickboxing classes are about burning calories.

That’s exactly what Kristi Reisenbichler, 32, Memphis, was looking for in a fitness class.

Reisenbichler’s young son is a student at Brad Haynes Martial Arts Academy, and the kickboxing class is offered for free to parents of students at the school. Reisenbichler’s not a martial artist, but she didn’t have any trouble getting into it.

“It isn’t just going to the gym and trying to figure out my own workout,” Reisenbichler said. “It’s enjoying it with other people. In 45 minutes you have an awesome workout. I mean, I’m drenched by the end of it.”

Though the classes are accessible to all, it’s an opportunity to practice and hone technique for the school’s taekwondo students.

Jennifer Pfeifer, 42, Sellersburg, attends

COVER

Cheryl Striegel and Patty Lehmenkuler, both of Memphis, break from punching and kicking as the class switches to focus on the back of the arms and core of the body through series of dips.

It motivates people... They appreciate that music because it brings them back to when they were younger and they were more fit. It is motivational for me, even, to see smiles on people’s faces when they see certain songs come on. They get pumped and motivated.

—CHRISTY STEWART, BLACK-BELT MARTIAL ARTS INSTRUCTOR taekwondo and kickboxing three times a week. Pfeifer throws strikes at the air in her taekwondo classes, and the heavy bag in the kickboxing classes gives her a chance to put what she has learned to use.

“You can get a little more strength going and a little more focus on your target,” she says.

In addition to learning some basic selfdefense, Haynes says the class is great for stress relief, as there’s a release that comes with kicking and punching a heavy bag. But at the end of the day, it’s all about burning calories and getting a better body.

“The technique will be inherently taught as you go, but most of it is, just get out here

and move,” Haynes says. “We always tell everybody, ‘This is your class. ‘You’re going to be able to work as hard as you want to work in class. If you don’t feel like you didn’t get enough of a workout, then the next time you come, make sure you work harder.’”

Southern Indiana Fitness Source / February 2015 / 19

FEATURE

FEB. 22-28 IS NATIONAL EATING DISORDERS AWARENESS WEEK

Battling the stigma of eating disorders // JASON THOMAS jason.thomas@newsandtribune.com

In today’s technology-driven world we’re constantly bombarded with images of the stereotypical perfect body — impossibly slim — while being force-fed advertisements of cheap, unhealthy fast food.

It’s a volatile stew that makes coping with eating disorders that much more difficult.

There are several types of eating disorders, but all of them have an underlying theme: They are a serious mental illness that affect millions of Americans.

“An eating disorder is any disorder related to eating that interferes with an individual’s functioning,” said David Whittaker, a nurse practitioner specializing in psychiatry with the Floyd Memorial Medical Group — Behavioral Health. “It’s an eating anomaly that causes a person to have a negative impact on their health and functioning.”

In the United States, 20 million women and 10 million men suffer from a clinically significant eating disorder at some time in their life, including anorexia nervosa, bulimia nervosa, binge eating disorder, or an eating disorder not otherwise specified, according to the National Eating Disorders Association (NEDA).

Anorexia nervosa, which is an inadequate food intake leading to a weight that is clearly too low, is the most widely known eating disorder, according to Whittaker. Bulimia nervosa, which is eating large amounts of food followed by self-induced vomiting, is also a well-known eating disorder.

Both are linked to low self-esteem relating to body image and often manifest themselves during adolescence “which is a particularly trying time for a lot of people,” Whittaker said. “A lot of people have a difficulty making the transition form adolescence to being an adult.

TO GET HELP

If you or someone you know is struggling with an eating disorder, call the National Eating Disorders Association’s confidential helpline: 800-931-2237. For more information visit nationaleatingdisorders.org.

20 / Southern Indiana Fitness Source / February 2015

David Whittaker, nurse practitioner

“A lot of times eating disorders manifest in that age period. It’s mainly due to changes in the brain. When it becomes an eating disorder it’s an ingrained pattern of eating.”

According to NEDA, there has been a rise in incidence of anorexia in young women aged 15-19 in each decade since 1930. By age 6, girls especially start to express concerns about their own weight or shape. Forty to 60 percent of elementary school girls (ages 6-12) are concerned about their weight or about becoming too fat.

Today’s image-obsessed society feeds the disorders.

“We are bombarded with images of these perfect bodies all the time,” Whittaker said.

“Of course very few of us are anywhere near that alleged ‘perfect.’ It does affect self-esteem of particularly young girls and boys.”

Whittaker noted that Clark and Floyd counties historically have experienced high obesity rates — and it’s getting worse.

“In the meantime we’re getting messages of supersized cheeseburgers at McDonald’s, we’re being inundated with all this processed fast food, high-caloric food,” Whittaker said.

“I think our culture sets us up for failure in that regard.”

Whittaker urged anyone who might be experiencing the symptoms of an eating disorder to visit his or her family physician to rule out any possible medical cause. From there, a proper mental health plan can be developed through a doctor.

While society makes it difficult to cope with eating disorders, Whittaker said they are treatable.

“I think psychotherapy and medication is the most effective treatment,” he said.

“Eating disorders are very difficult to treat compared to other disorders like depression, which responds well to medication and therapy.

“Eating disorders are hard to treat overall, but they are treatable.”

FEATURE

DID YOU KNOW? • • • •

• •

•

The rate of development of new cases of eating disorders has been increasing since 1950 There has been a rise in incidence of anorexia in young women 15-19 in each decade since 1930 The incidence of bulimia in 10-39 year old women tripled between 1988 and 1993 In elementary school fewer than 25 percent of girls diet regularly. Yet those who do know what dieting involves and can talk about calorie restriction and food choices for weight loss fairly effectively 81 percent of 10 year olds are afraid of being fat 46 percent of 9-11 year-olds are “sometimes” or “very often” on diets, and 82 percent of their families are “sometimes” or “very often” on diets Over one-half of teenage girls and nearly one-third of teenage boys use unhealthy weight control

42 PERCENT of 1st-3rd grade girls want to be thinner behaviors such as skipping meals, fasting, smoking cigarettes, vomiting, and taking laxatives • 35-57 percent of adolescent girls engage in crash dieting, fasting, self-induced vomiting, diet pills, or laxatives. Overweight girls are more likely than normal weight girls to engage in such extreme dieting • Even among clearly non-overweight girls, over 1/3 report dieting • Girls who diet frequently are 12 times as likely to binge as girls who don’t diet — National Eating Disorders Association

Southern Indiana Fitness Source / February 2015 / 21

NUTRITION

Top Five Foods for Heart Health

1

Nuts

2

Olive Oil

3

Vegetables 22 / Southern Indiana Fitness Source / February 2015

// JANET STEFFENS, M.ED. Purdue Extension Educator Floyd County jsteffens@purdue.edu

When your doctor suggests you “eat sensibly” what does she mean? Instead of trying one fad diet after another, there are still some sound eating plans that lead to better health. Even if you take medications to improve cholesterol or blood pressure, improving your diet can make medications work better. Some things to consider doing are: • Reduce your intake of red meat and other meats high in saturated fats • Choose nonfat or low-fat dairy products • Eat more high-fiber foods like beans and whole grains • Increase your intake of fruits and vegetables • Flavor foods with herbs and spices; use less salt Having a heart-healthy diet does not mean sacrificing the delicious tastes of foods. Doctors and dietitians often suggest the Mediterranean diet for people who are at risk for heart disease. This type of diet includes eating plenty of fruit and vegetables, whole grains, beans, nuts and fish. It also may include moderate amounts of white meat and low-fat dairy products like yogurt and cheese. Red meat and processed foods are kept to a minimum and olive oil is used instead of butter or margarine.

Five key foods in the Mediterranean diet that are heart-healthy and can be eaten every day, or in the case of fish, every week, include: • • Nuts (unsalted walnuts, almonds, and hazelnuts, aim for 1 ounce each day) • • Olive oil (up to four tablespoons each day) • • Vegetables (think variety and aim for 3 cups each day)

4

Fruit

5

•

• Fruit (eating whole fruit is best, aim for 2 cups each day) • • Fish (especially fish containing healthy fat like salmon or trout, aim for three servings a week) A flavorful and healthy way to prepare fish and vegetables is by roasting them. Choose vegetables you like. Some suggestions are sweet potatoes, carrots, beets, turnips, and kale. Peel vegetables and place on a baking sheet. Brush with olive oil and roast in the oven at 350 degrees until tender. Roasting brings out the delicious flavor of vegetables without adding fat or salt. The same method may be used for preparing fish. Top fish with whole-grain breadcrumbs mixed with fresh chopped herbs and olive oil. Bake on a cooking sheet at 350 degrees until fish flakes when tested with a fork.

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Southern Indiana Fitness Source / February 2015 / 23

RACING

Focus on your goal FRED GESWEIN

fastfred4running@gmail.com Track & Field, Cross Country, Road Racing ... He’s done it all at every level — no kidding.

Locally he’s the spirit behind Fast Freddie’s 5-Miler, The Leprechaun Run, the Clarksville Parks Summer Running Series, and the Runner of the Year. His advice to all: “Stay active. Do something.”

While standing in line at a local coffee shop an obvious runner-type told me that she felt she needed to run shorter races as her times had seemed to hit a plateau. Her regular routine was just that: a routine. It sounded to me as if her distance base was more than adequate, so I agreed with her that some 5Ks (or shorter) would probably help her improve.

No sooner had I gone back to my table when another runner-type stepped up and told her she should start running more distance (as in many hours) to improve.

Over the years I have witnessed this scenario often. I see it as the primary reason most runners — of ANY ability, are not getting more return on their running investment. Who is one to believe?

If you want to run faster, consider the following: 1.) Find an experienced coach who has worked with runners of various abilities over numerous distances. You want this person to be one with whom you can trust and share common goals.

Listen to that person only for six months to a year.

As you mature in your fitness endeavors you may

24 / Southern Indiana Fitness Source / February 2015

change mentors, but long-term success in running takes a long time, and switching philosophies on a whim is pretty much guarantees frustration.

2.) Whatever you dislike (quarters, miles, hills) is probably what you need in your training at least every seven to 10 days. If you enjoy running trails, easy 10-milers, quick 200s, fine. But past a certain point your times will not improve. Learn to love what you hate.

3.) Data has shown that records come from competition/racing. Most of the current world records at the collegiate/professional level (with the marathon maybe being the exception) have been the result of competitive racing, not from a staged series of rabbits. Boring! So find someone in your ability level and try to stay with him/her and beat them to the finish line.

As an Exercise Science (PE in my day) major, I am all about being fit and staying active — by whatever means. But if running is your primary area of interest and you want to run faster, at some point you must leave your comfort zone.

Above all, have fun and stay active!

FAITH TOM MAY Tom May is the Editorial Director at eCondolence. com, a website offering support to the grieving.

He is an adjunct instructor for the Communications Department at Indiana University Southeast. He has held paid and voluntary ministry positions at several churches in the tri-state area. Reach him at tgmay001@gmail.com

A high sodium diet Since February is “heart healthy month,” there will be lots of articles warning about the dangers of too much sodium in a diet. From hypertension, to abnormal heart development to osteoporosis to ulcers and cancer, too much salt can negatively impact almost every system in our bodies. Problem is, much more than chocolates and sweets, I have a craving for salt.

To a salt-lover, I am intrigued that the Bible talks about being salty. In fact, Jesus encourages us to BE a high sodium diet to the world.

“Let me tell you why you are here. You’re here to be salt-seasoning that brings out the Godflavors of this earth. (Matthew 5:13 MSG).

You need to be salt in the world around you.

You need to season it, preserve it. You need to be different. You need to be “God-flavored.”

But Jesus adds a warning: what good is salt if it loses its seasoning?

And sometimes that is the problem. According to recent surveys by George Barna, there really isn’t a lot of difference between the morality and lifestyle of a Christian and the morality and lifestyle of those who are not Christian.

Their surveys show that 85 percent of the people in the United States – almost 247 million people – call themselves Christians.

Here is what research tells us about people in North America who call themselves Christians: • Those who call themselves Christians are no more likely to give assistance to a homeless person on the street than non-Christians.

• Those who call themselves Christians are no more likely than non-Christians to correct the mistake when a cashier gives them too much change.

• A Christian is just as likely to have an elective abortion as a non-Christian.

• Christians divorce at the same rate as those who consider themselves non-Christians.

• Even though there are more big churches than ever before, 50 percent of American Christian churches didn’t help one single person find salvation in 2014.

In fact, when the Barna Research Group did a survey involving 152 separate items comparing the general population with those who called themselves Christians, they found virtually no difference between the two groups. They found no difference in the attitudes of Christians and non-Christians, and they found no difference in the actions of Christians and non-Christians.

If salt has lost its ability to season, to purify, to preserve; what good can it be? When salt gets to that point, it actually begins to do harm rather than good.

It can be used to melt ice and snow from the sidewalk. But the salt will also cause the concrete to break down and the run off from the sidewalk will kill the plant life. Is it just a coincidence that saline solutions are used in the performance of several types of abortions?

You can’t just throw it out in the backyard.

In fact, Jesus says you cannot even throw it out on a manure pile. The salt actually negates the nutrients so that the fertilizer is no longer beneficial to the soil.

What good is salt once it has lost its seasoning? What good is a Christian if he has lost his “God-flavor?” Maybe we make it too difficult. You want to make a spiritual impact?

Be different than the world.

If the world is pepper, you be salt. If the world is blue, you be red. If the world is bland, you be flavorful. If the world is a hot dog, you be a hamburger. If the world is pasta, you be a steak.

If the world is for abortion, open marriages, euthanasia, terrorism, well ...

You be salt.

Southern Indiana Fitness Source / February 2015 / 25

HEALTH

Paddle away with pickleball JULIE CALLAWAY jlcallaway@ymcasi.org Julie Callaway is the Senior Wellness Director at the Floyd County YMCA. She has a degree in Sports Studies from ISU with a specialization in athletic training.

Looking for a new, fun game to play? I would suggest you give Pickleball a try. It was brought to my attention a couple of years ago but I never got the opportunity to play. Well, this last September at Family Fitness Day, down on the NA Riverfront, I got that opportunity. My husband loved it. I must admit I wasn’t completely sold on it but we were invited to Shively Baptist Church, where the nice folks demonstrating the game play on a weekly basis. Well I am here to tell you that now we are both hooked and I have started a weekly Pickleball night at the Y. The game was actually first played in 1965 and

was thought up in someone’s backyard in order to keep the kids busy and having fun, but then the adults joined in too and the game continued to grow from there. Today there are people playing all over the world, there are tournaments and even a non-profit organization known as the USA Pickleball Association (USAPA) that was organized to promote the growth and development of the game.

The game itself is not difficult to play, probably harder to explain. It is played on a court the size of a badminton court (20’ x 44’). There is a noncontinued on page 30

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26 / Southern Indiana Fitness Source / February 2015

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HI, I’M JOE TAYLOR. Overton, Texas. What keeps me coming back to the Trail? It’s just absolutely sensational.

I have people tell me what they’ve spent playing one round at Pebble Beach and a night at the hotel, or going to Pinehurst for a couple rounds. We do the entire week, travel, hotel, green fees, good meals and everything for the price of one day at these places. And it’s absolutely a sensational place to come.

TO PLAN YOUR VISIT to Alabama’s Robert Trent Jones Golf Trail, visit rtjresorts.com or call 1.800.949.4444 today. facebook.com/rtjgolf twitter.com/rtjgolf Southern Indiana Fitness Source / February 2015 / 27

EYE CARE

FEBRUARY IS NATIONAL AGE-RELATED MACULAR DEGENERATION/LOW VISION AWARENESS MONTH

Your health and your eyes DR. CANDICE OLUND Dr. Candice Olund lives in New Albany with her husband and daughter.

She is the owner and optometrist at Focus Eyecare Center, 5120 Charlestown Road, Suite 4, New Albany.

Green, leaf vegetables such as spinach contain important nutrients your eyes need to function.

Think about all the visual tasks your eyes perform during the day. They help you see to work, play, and live. Do you know how often you should be visiting your eye doctor?

Getting a yearly eye exam is important, no matter what your age or what your visual needs are.

You don’t want to be caught taking your vision for granted. The American Optometric Association recommends eye examinations at 6 months of age, at 3 years, before entering first grade, and every year thereafter.

For adults, it’s important to have a regular yearly exam to detect glaucoma, age-related macular degeneration, cataracts, and diabetic retinopathy. The importance of monitoring these diseases becomes even more prevalent after the age of 60.

Your eye doctor should provide a thorough workup on you, focusing on preventative care of your eyes and general health. During the examination, they will evaluate your visual acuity, the health of your eyes, and also diagnose other health problems, like diabetes or high blood pressure.

As eye doctors, we can play an important role, in coordination with primary care doctors and other healthcare professionals, to monitor the well-being of

28 / Southern Indiana Fitness Source / February 2015

our patients. Sometimes your eye doctor can be the first to detect these diseases, even before you have seen your primary care doctor.

It’s our job to educate each patient on simple ways to take care of their eyes and bodies. Did you know that your diet can help prevent vision loss?

Certain nutrients are important to your eye health, such as Omega 3 fatty acids, lutein, zinc, and Vitamins C and E. These nutrients might help ward off diseases like age-related macular degeneration and cataracts. Here is a list of healthy foods that contain the important nutrients your eyes need to function: • Green, leafy vegetables such as spinach, kale, and collards • Salmon, tuna, and other fish • Eggs, nuts, beans, and other non-meat protein sources • Oranges and other citrus fruits or juices Many of my are excited to learn that simple tips like better nutrition can help to preserve their vision. Many new patients come in not knowing the extent of the relationship between total body wellness and eye health. I like my patients to leave knowing they are prepared to keep their eyes healthy and vision clear for years to come.

SUCCESS

Sculpting her own future

Jeffersonville’s Amanda Kinnaird honored by blog Amanda Kinnaird seeks to inspire.

Kinnaird, 35, recently was honored by the Promoting Real Women blog for her physique and commitment to fitness as the winner in the “2015 This Is Their Year Amateur” category in the Physique division.

The Jeffersonville High School graduate is a National Physique Committee (NPC) women’s physique amateur competitor and trainer at Workout Anytime in Jeffersonville.

The NPC is the largest amateur bodybuilding organization in the U.S. Promoting Real Women works to “promote women who compete in bodybuilding, physique, fitness, figure, bikini, and MMA.”

According to her bio for the blog, Kinnaird has competed in two regional shows and four national shows (where professional status is awarded to the top two in each class). Out of the four national shows she placed top five in all but one.

In 2013, Kinnaird won the overall in Women’s Physique at the Kentucky Derby Championships as well as the Indiana State Championships. That qualified her for the national level. She went on to compete at Junior Nationals in Chicago where she took fifth place in her class, and then Team Universe in New York where she finished fourth.

In 2014 Kinnaird competed at Jr. USAs continued on page 18

To learn more about Promoting Real Women, visit promotingrealwomen.com. Workout Anytime is located at 1435 E. 10th St., Jeffersonville. For more information call 812-288-7748

MAKING FITNESS FUN! Youth Soccer YMCA OF SOUTHERN INDIANA

The Y has been facilitating introductory youth sports in the Southern Indiana community for over 40 years. We are committed to teaching sound fundamental skills and to encouraging each youth to develop these skills in their own interest and ability levels. Our desire is that through sports, youth will find a lifelong love for healthy activity and find ways to strengthen values, improve relationships, appreciate diversity, develop leadership skills and HAVE FUN!! This year we have two great locations to choose from: Clark County League Eastside Christian Church

ymcasi.org

Floyd County League Binford Park

REGISTER BY

MARCH 15

812.283.9622 Southern Indiana Fitness Source / February 2015 / 29

FITNESS CONNECTION

SOUTHERN INDIANA

Fitness Connection To advertise in this section, call 812-283-6636

PICKLEBALL

TRANSFORM YOURSELF, TRANSFORM YOUR HEALTH

volley area called the kitchen which extends 7 feet back from the net on each side. The net is similar to a tennis net, 36 inches on the ends and 34 inches in the middle. The paddle reminds me of the size of a racquetball racquet but the look of a ping pong paddle. It used to be made only of wood but now a lot of them are made from lightweight composite materials including aluminum and graphite. The ball looks like a small waffle ball and travels 1/3 the speed of a tennis ball. The game can be played singles or doubles inside or outside.

The game begins with a serve, just like tennis, except that it is an underhand stroke and the player must strike the ball below waist level. The ball must bounce one time on the receiving side and then once on the serving side before it can start being hit on the fly. A player cannot enter the kitchen to return a ball unless it bounces first. Points are scored by the serving team only and the first team to 11 wins as long as it is by 2 points.

If you would like more information and a full set of rules on the game of Pickleball, be sure to visit usapa.org or pickleball.com

food is the only or even most important factor for our healing journey. It is a piece of the much larger puzzle. Sticking with the puzzle analogy, the nutritional components are the corner pieces. The puzzle isn’t complete with the corners alone, although the corners help to define the perimeter and allow the whole picture to come into focus. The other puzzle pieces include exercise, hydration, adequate sleep, stress management, and in some instances supplementation.

When we look down onto the path of our potential health

continued from page 26

continued from page 6

journey, the nutritional components mark the way. To begin to heal holistically, one must be willing to honestly evaluate the choices made up to that point and change the things that are not working. Our health progress is measured not only through the improvement of our symptom picture, but also with the gained control in our day to day life choices. The nutritional piece at first may seem daunting - “How can I possibly change the way I eat?

I don’t have time to shop for or cook healthy food.” In practice, the nutritional piece becomes

automatic as new habits are formed. And health practices are cumulative, one often leads to and supports another. Very quickly, the new becomes the norm and the health improvements reinforce more healthy practices.

There is no quick fix or easy solution to restoring health.

The effort required to cultivate health is not automatic and the changes we seek aren’t instantaneous. The transformation begins with the self and once we accept this, the end result is always worth the efforts.

SCULPTING HER OWN FUTURE continued from page 29

in Charleston, S.C. where she finished eighth out of a tough class of 24. She finished her season last year competing again at Team Universe in New York finishing fourth in her class and missed her Pro Card by one spot.

Kinnaird, a natural athlete, took up weightlifting five years ago when she was laid off from her job and was seeking a way

30 / Southern Indiana Fitness Source / February 2015

to relieve stress.

“I don’t train to compete. I train and eat because of the way it makes me feel,” she told Fitness Source. “I like to feel strong. The stage is just way of challenging myself and take it one step further to be better than I was last time.”

In 2012, Kinnaird received certification from the National Academy of Sports Medicine.

She strives to help residents achieve their fitness goals while empowering women in the gym.

“It can be little intimidating,” Kinnaird said. “My biggest passion is helping women and girls.

There’s nothing wrong with being strong. You deserve to be in the weightroom as much as anyone else.”

— Jason Thomas