Jan. 2015 Southern Indiana Fitness Source

January 2015

for a more abundant life.

SOUTHERN INDIANA

Bikram Yoga A first-timer’s experience

Workout: Full-body boot-camp style circuit

Bundle of energy

Workout Industries a one-stop fitness shop

Great care for early arrivals and late departures.

For this special time — or any time — enjoy the special care and expertise you can only find at WomanCare.

We’re known for extraordinary care when you’re expecting.

And when the big day comes, you and your little one will be in good hands, whether you choose to be delivered by one of our Board-Certified Physicians or one of our Certified Nurse Midwives — including the most experienced in the entire metro region.

And there’s more. From a young woman’s first visit to a grandmother’s next one, we’re here for every phase of life, with wellness visits and family planning, pregnancy care and delivery, care during menopause and more. We respond to your questions and concerns, and work hard to see you right at your appointed time, every time.

For extraordinary care when you’re expecting — and even when you’re not — call (812) 282-6114 to schedule an appointment. WomanCare…our name says it all.

301 Gordon Gutmann Boulevard, Suite 201, Jeffersonville, IN 812.282.6114 | www.woman-care.org Christopher S. Grady, MD | Ronald L. Wright, MD | Elizabeth A. Bary, RN, CNM Alison Reid, RN, CNM | Chelsae Nugent, APRN, WHNP

COMPLETE CARE INCLUDING: • Wellness exams • Perimenopause and menopause care • In-office sterilization birth control • Hormone replacement therapy • Prenatal care • Preconception care • Family planning • Infertility evaluations • 3D/4D ultrasound • Pregnancy and delivery • Extensively skilled laparoscopic surgeons

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 Elizabeth Beilman is a staff reporter at the News and Tribune covering the city of Jeffersonville.

Elizabeth 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

A note from the editor Beginning with this issue, Southern Indiana Fitness Source will begin publishing every other month. The next issue will be in March. The change from monthly to every other month was one of financial necessity.

While it’s difficult to make such an announcement, condensing the publication schedule will strength the magazine’s content while keeping topics fresh.

Fitness Source will continue to be Southern Indiana’s premiere source for fitness, nutrition and wellness information — as editor, I’ll ensure that happens with each issue.

Our full-time staffers at the News and Tribune and team of correspondents work hard to produce every issue of Fitness Source. Without them, this magazine would not be possible.

For that, I’m grateful.

That being said, we’re always in search of new stories and unique individuals to highlight within these pages.

For instance, this month you’ll read about Elizabeth Beilman’s exploration of Bikram yoga, also known as hot yoga. Let’s just say it was worth the sweat for Beilman.

You’ll also read about Workout Industries, a new gym that feeds off owner Dustin Casey’s boundless energy. Just having a conversation with him will make you feel more in shape. You’ll find healthy recipes for your Super Bowl Party, and a workout from Kramer Koetter that will keep you active during the long winter months.

This is the type of information we want to continue in Fitness Source, while always seeking the latest in quality of life topics.

Won’t you help us?

— Jason Thomas is the editor of Fitness Source and an assistant editor at the News and Tribune. He can be reached via email at jason.thomas@ newsandtribune.com and by phone at 812-206-2127.

southern indiana events A snippet of health/wellness events in Southern Indiana in August

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 Bundle of energy Workout Industries a one-stop fitness shop

20

Dustin Casey is a constantly moving ball of energy. That’s a good thing, because his new gym – Workout Industries on Charlestown Road in New Albany – is all about motion.

This is not your typical gym.

14

Enjoy/Avoid

Enjoy Avoid Super Bowl Snacks

by Tarah CHIEFFI

26

Boost immunity with these foods

by Tarah CHIEFFI

’Tis the season for stuffy noses, aches, chills and fevers.

Instead of waiting until you come down with a bad cold — or worse — try adding these immune-boosting foods to your day. Read this article to find out which foods will help to keep you healthy all season long.

What’s in a Name? Everything.

All compounding pharmacies aren’t the same. So if your physician or other healthcare provider recommends a compounded prescription, ask for Precision Compounding Pharmacy by name. Here’s why.

Workout: 7 Full-body boot-camp style circuit

by Kramer koetter

Cover

• We were the first PCAB Accredited Pharmacy in both sterile and non-sterile compounding in Indiana.

• We insist on using only the highest quality ingredients.

• We invest in advanced technology for more accurate measurement.

• We seek out and adopt best practices and improved processes.

• We regularly test for potency and sterility.

• We work with your physician to find the best solution for you.

• We offer more than 16 years of combined compounding experience.

Ayana Brown, co-owner of Bikram Yoga College of India in New Albany, has been practicing Bikram yoga for 10 years. Here she demonstrates the tree pose.

What’s in a name? When the name is Precision Compounding Pharmacy, it speaks for itself. Find out more at pcpnewalbany.com.

S o u t h e r n I n d i a n a F i t n e ss S o u r c e p a r t n e r s

Precision Compounding PHARMACY • WELLNESS CENTER • BOUTIQUE 2113 State Street, Suite 2, New Albany 812.941.9300 | pcpnewalbany.com

perspective

Dr. Swanz wants to hear from you

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.

The first Southern Indiana Fitness Source was published in October 2010. I feel fortunate to have been a part of this informative publication since the beginning. I still get excited when the new issue arrives in the mailbox and I can flip through a locally produced magazine that is striving to impact the health of a community I love. It is a blessing to be part of this team.

I find it remarkable that the SI Fitness Source has been reaching readers in the area for over four years. I will often joke with others around town that my mom is the only person that reads my submissions. I know this isn’t the case because during the past four years many others have shared with me that they enjoy what I contribute to the magazine. In a handful of articles I have invited readers to email me questions or to engage on a particular topic. So far in four years,

not one question or comment.

I want to take the opportunity with my first piece for 2015 to thank everyone that is reading the ideas, suggestions, and healing philosophy I am sharing through this medium. I also want to let everyone know I feel I am either running out of ideas for interesting and inspiring topics, or I am beginning to rehash the same ideas in slightly different ways.

This is where you, the reader comes in to save the day. Connect with me on social media and send me questions or topics you would like me to explore in future articles. I have simplified the process for SI Fitness source readers to access me in the digital world. Visit www.drswanz.com/ sifsconnect to follow me and then ask questions through FaceBook, Twitter, or my website. You

“what a fitness center should be”

continued on page 27

• 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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951 E Lewis & Clark Pkwy Clarksville, IN • 47129

812.284.4900 4430 Charlestown Rd. New Albany, IN • 47150

812.949.5051 www.louisvilleathleticclub.com

workout

A full-body boot-camp style circuit for anytime

// article: Kramer Koetter // photos: Christopher Fryer // model: Kramer Koetter Contact information: Email: kramer.koetter@insightbb.com; Phone: 502-810-8902

W

ith the temperatures plummeting this time of year, many of us tend to hibernate inside our homes. But here’s a note for you, hibernating is for bears. As humans it’s important for us to stay active through all four seasons. Just because it is cold outside doesn’t make it an open season for excuses not to exercise.

There are multiple exercise options one can choose to participate in regardless of what the outdoor thermometer reads. All that is required for winter workouts is some planning and getting yourself motivated to stay fit.

Start your New Year off right and commit to keeping yourself motivated to staying active.

Here are some tips for staying motivated and warding off the winter blues along with a quick and effective indoor workout that will get ready for the swimsuit season that is right around the corner!

Seven Tips: 1) Buddy-Up! Having a workout buddy is a foolproof way to stay on track. Knowing you have someone to meet makes your workout way more fun and means you can’t bail!

2) Try a New Workout Excuse yourself from boredom by trying a different workout every week. Find a fitness blog, expert (like a personal trainer, wink-wink) or class that interests you and try incorporating it into your workout once a week as something to look forward to.

3) Think of your wallet Don’t let those classes or fitness sessions you signed up for go to waste. If you pay money for a personal trainer or classes, you may be a little bit more motivated to go after it since you know you have a double whammy- your waistline and your wallet.

5) Post on Social Media Support from family and friends is key to maintaining an exercise regimen. Telling your followers and friends you’re going to exercise keeps you accountable in a very public way.

6) Buy New Gear or Invest in some gym equipment I always buy new workout shoes, clothes or even some equipment this time of year. There is something about new swag for the New Year that makes getting my workout in much easier!

7) Make a Spring Fitness Goal Spend the winter months training for your first run event, sprint triathlon or spring vacation at the beach. Sometimes an impending deadline is just the motivation you need to get going. continued on page 8

4) Keep a Journal Remember how awesome you felt after your workout? How all your stress melted away? Keep a personal log of it in a notebook right after your workouts. Flip through your journal to remind yourself why you should get your sweat on.

Get your sweat on — Look back at your progress by keeping a personal log in a notebook.

Southern Indiana Fitness Source / January 2015 / 7

workout continued from page 7

Workout You’ll Need:

Move 2: Thrusters Start in a squat with thighs parallel to ground and dumbbells in each hand at shoulders. Stand, driving weights overhead so arms are extended and near ears (as shown). Return to start; repeat for 45 seconds. Rest for 15 seconds.

Stability Ball, Medicine Ball, 10 lb. Weights, Sweat Rag and Water.

Your Plan: Four stations with two exercises in each. You’ll do two rounds. 45 second work intervals with 15 second rests in between each move. It only takes about 25 minutes, three times a week.

Station 1 Complete 2 rounds, then move to station 2.

Move 1: Knee Tucks Hold a plank with feet on medicine ball and hands on the ground (as shown).

Keeping both feet on the ball slowly bring knees towards chest. Return to start position for 1 rep. Continue for 45 seconds. Rest 15 seconds. (This is difficult, so to make easier, place feet on a stable surface that is elevated.)

Station 2 Complete 2 rounds, then move to station 3.

Move 1: bear walk Get on all fours, a dumbbell in each hand; lift hips and straighten legs (as shown). Keeping hips lifted, walk right hand and right foot forward; repeat on opposite side for 1 rep. Continue for 45 seconds. Rest 15 seconds.

8 / Southern Indiana Fitness Source / January 2015

workout bear walk

Start off by lying on your back with your arms and feet extended out with a stability ball held in between your feet. Slowly bring your upper and lower body together at the same time, squeezing with your core, once reaching the top of the movement transfer the ball from your feet to your hands (as shown). After the transfer slowly move back to the original starting position with the ball still kept in your hands extended out and your legs kept straight out for 1 rep.

Continue for 45 seconds. Rest for 15 seconds.

Station 3 Complete 2 rounds, then move to station 4.

Move 1: Single-Leg Deadlift With Medicine Ball Stand holding medicine ball in front of thighs, place left leg out behind you with the toe lightly touching the floor (or lift it completely off the floor for more of a challenge). Keep the shoulders back, abs in and back straight, tip from the hips and lower the ball towards the floor. Lower as far as your flexibility allows.

You can bend the right knee slightly if needed. Push into the heel to go back to starting position for 1 rep. Do 45 seconds for both legs. Rest 15 seconds.

continued on page 10

Move 2: Hand/foot exchange

Southern Indiana Fitness Source / January 2015 / 9

workout continued from page 9

Move 2: Weighted Burpees Begin standing straight with dumbbells in each hand. Squat bringing weights to the floor in front of you. Kick your feet back to a plank position. Do a push-up. Immediately return feet to squat position (keep your back straight). Leap as high as possible with the weights still in your hands from squat position for 1 rep. Repeat for 45 seconds. Rest for 15 seconds.

Move 2: Hands-on Climber Hold a plank with hands on medicine ball. Bring left knee to left elbow; quickly switch legs for 1 rep. Continue for 45 seconds. Rest 15 seconds.

Station 4 Last Round! Refocus and Kill it!

Move 1: Lying Ball Throws Lie on back with legs fully extended. Hold the medicine ball at chest and lift shoulders and feet off the ground. Holding this position, toss the medicine into the air and catch it not allowing your shoulders or legs to touch the ground for 1 rep. Continue ball throws for 45 seconds. Rest 15 seconds.

10 / Southern Indiana Fitness Source / January 2015

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

Ice Skating at the

Charlestown Family Activities Park 1000 Park St., Charlestown (Across from CHS Football Field)

Weekend Skating Every Friday & Saturday thru Jan 3rd

Monday thru Thursday 6 PM - 9 PM Fridays 6 PM - 10 PM Saturdays 12 Noon - 10 PM Admission $5.00 ages 2 & up (includes skate rental) Everyone and All Ages Welcome!

Groups and Organizations Welcome!

Parks Concessions open!

For more Info Call Rhonda 256-3422 Ext 328 or Email rhonda.davidson@cityofcharlestown.com For a list of Christmas Events visit our website: www.cityofcharlestown.com

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Southern Indiana Fitness Source / January 2015 / 13

ENJOY

s k c a n S l w o B r e p Enjoy Avoid Su // Tarah CHIEFFI // photos by CHRISTOPHER FRYER Football is just one of the many highlights of a good Super Bowl party.

You can’t forget about the commercials, the halftime show and, of course, the food. Typical Super Bowl party fare includes greasy pizza, fried buffalo wings and decadent desserts that may leave you feeling less than super come Monday morning. Bring along these healthy alternatives instead and the crowd will be cheering your name.

Pizza Ingredients • 20 grape tomatoes • 8 oz. fresh mozzarella cheese, cut into 20 cubes • 1 16 oz. jar whole pepperoncini, stems removed • 1 6 oz. jar pitted green pimento olives • 20 slices pepperoni • 10 long skewers

Directions • Slide onto skewers in the following order: grape tomato, cheese cube, banana pepper, olive and pepperoni. Repeat so there are two of each item on each skewer.

14 / Southern Indiana Fitness Source / January 2015

Pizza Skewers 158 76 16 mg 934 mg 3.7 g 6.4 g • Serving - 1 skewer (serves 10)

vs calories calories from fat cholesterol sodium fiber sugar

Digiorno Rising Crust Pepperoni Pizza 320 100 20 mg 840 mg 2g 5g • Serving Size - 1/5 pizza

• 1 tsp. dried onion flakes • 2 tbsp. melted butter or clarified butter • Dash of salt and pepper

Ingredients • 1 lb. ground chicken • 1/2 cup hot sauce, divided • 1 tsp. garlic powder Directions • Preheat oven to 400ºF. • Combine chicken, 2 tbsp. hot sauce, garlic powder and onion flakes until well combined. Form into 20 meatballs and place on a foil-lined baking sheet. Bake for 20 minutes, until chicken is cooked through.

• While meatballs are cooking, stir together melted butter or ghee,

remaining hot sauce, salt and pepper in a large bowl.

• When meatballs are cooked through, remove from oven and add to bowl with hot sauce mixture. Toss until evenly coated. To cut down on mess, place toothpicks on plate with meatballs for serving.

Chicken delight Buffalo Chicken Meatballs

vs calories calories from fat cholesterol sodium fiber sugar

112 21 46 mg 222 mg 0g 0g • Serving - 2 meatballs (serves 10)

Tyson Buffalo Chicken Strips

190 80 35 mg 1040 mg 1g 0g • Serving Size - 3oz

Sandwich Cookies Cookie Dough Graham Sandwiches

133 39 0 mg 104 mg 2.8 g 8.4 g

vs calories calories from fat cholesterol sodium fiber sugar

• Serving - 1 cookie sandwich (serves 20) Ingredients • 1 cup chickpeas, rinsed and drained • Dash of salt • 1 tsp. vanilla extract • 3 tbsp. unsweetened almond butter • 3 tbsp. unsweet-

• • • •

ened vanilla almond milk 2 tbsp. honey 2 tbsp ground flax meal 1/3 cup dark chocolate chips 40 chocolate graham cracker squares (20 sheets, halved)

Cookie Dough Oreo Cookies

140 54 0 mg 100 mg 1g 13 g • Serving Size 2 cookies

Directions • Combine all ingredients except chocolate chips in a food processor with the chopping blade attached.

Process until smooth and creamy.

Add chocolate chips and pulse a few times to combine. Should have consistency of cookie dough.

• Spread one spoonful of dip between two chocolate graham squares.

Southern Indiana Fitness Source / December 2015 / 15

Cover

A first-timer’s experie The results are worth the sweat

Bikram Yoga College of India co-owner Ayana Brown demonstrates the crane pose.

Online

To learn more, visit indianabikram.com

16 / Southern Indiana Fitness Source / January 2015

ence with Bikram yoga

// ELIZABETH BEILMAN

elizabeth.beilman.newsandtribune.com

// photos: Tyler Stewart

Elizabeth beilman

NEW ALBANY — I had already heard plenty of personal testimony about hot yoga before I walked through the doors to Bikram Yoga College of India, Southern Indiana.

One common word popped up among these reviews — intense. So while I tried to approach my first session with an open mind as I imagine a seasoned yogi would do, I have to admit that I was a bit nervous.

Ayana Brown, co-owner of New Albany’s Bikram Yoga College of India, put me at ease by telling me I’d be fine.

“I come from a compassionate side,” said Brown, who was the instructor for that night’s session. “My view is do the best you can and don’t worry about the rest.” continued on page 18

Southern Indiana Fitness Source / January 2015 / 17

Cover continued from page 17

Her advice was sage. I did what I felt comfortable doing during the session and while I can confirm that the workout was intense, it’s the best my body has felt in months.

Bikram yoga is a type of yoga involving 26 ordered poses in a 105-degree room.

“I would say it’s the most demanding, entertaining yoga out there,” Brown said.

The heat makes muscles more pliable and less likely to strain or pull. I’ve been telling people that every other time I’ve done nonhot yoga I’ve been a dry noodle. I felt like a cooked one during Bikram yoga.

Don’t be fooled by what you may think about the nature of yoga. It was a cardio workout, and I caught myself surprised a few times at how fast my heart was beating.

And I sweat, probably more than I have in my entire life. Brown said that this helps release the body’s toxins and keeps internal temperature regulated.

Brown named several physical benefits to Bikram yoga — weight loss, increased muscular strength, even bone density repair.

“You name it,” she said. “ ... It’s an old natural way to heal your body.”

Sandy Grace, one of the Bikram-certified instructors, said it also helps with mental and emotional stress because it forces you to focus.

“You might come in with a million worries but when you’re in that room they all seem to disappear,” Grace said.

Both Grace and Brown said Bikram yoga has made them the healthiest they’ve ever been.

“It changed my life completely and absolutely,” Brown said. “Besides my son, this is my most favorite thing ever in the world.”

My session had about 10 people, half men and half women, all of varying ages. Most came and relaxed on their mats before the session when they arrived, but I was weary of spending more time in the hot studio than necessary.

We began with breathing exercises for about five minutes. By the time we began the first pose, I was already red and sweating.

The first 11 poses were performed standing, with two sets on each side of the body.

I did not feel judged or pressured to match anyone else in the class, and Brown helped

Ayana Brown, above, is the co-owner of Bikram Yoga College of India in New Albany.

Brown has been practicing Bikram yoga for 10 years. Here she practices the floor bow pose.

me fine-tune my postures in some instances.

I sat down and waited out a set or two on just a few poses. Once we began the floor poses, the class became much easier. By then, I forgot for a few seconds that I was in a 105-degree room.

The session ended and we were invited to lie on our mats to meditate. I stuck around for about five minutes and then left the studio to an immediate sense of 70-degree relief.

Now is probably a good time to mention

that I don’t exercise regularly. After the less than five times I tried running this summer, I had to wait about 30 minutes before endorphins kicked in and I didn’t feel like I was dying anymore.

But when I walked out of that Bikram yoga studio, I felt refreshed and energized and just plain great. I am not exaggerating. Even my sinuses felt cleared.

I’ll be honest in saying that while I expected to enjoy the class, I did not expect to continued on page 19

18 / Southern Indiana Fitness Source / January 2015

Cover continued from page 18

feel as good as I felt. Suddenly I understood what Brown and Grace meant when they said they became hooked after their first sessions — despite both vowing immediately after to never do it again.

The intensity of the class is worth the way it makes your body feel.

If you’ve never tried Bikram yoga and you’re in the least bit interested, I urge you to give it a shot just once. I know I’ll be back.

— Elizabeth Beilman is a reporter at the News and Tribune. She can be reached via email at elizabeth.beilman@newsandtribune.com.

Participants pose during a session in the Bikram Yoga College of India studio in New Albany. Bikram yoga is based on 26 ordered poses held during a 90 minute session in a 105-degree room.

Southern Indiana Fitness Source / January 2015 / 19

Feature

Bundle of energy

Workout Industries a one-stop fitness shop // article: Jason Thomas // photos: Tyler Stewart Dustin Casey is a constantly moving ball of energy. That’s a good thing, because his new gym – Workout Industries on Charlestown Road in New Albany – is all about motion.

This is not your typical gym.

A one-stop shop that includes a boot

20 / Southern Indiana Fitness Source / January 2015

camp with a Casey-designed “The Ultimate Fitness Method” platform, jujitsu four times a week, an all-natural body contouring and supplements line, as well as a traditional gym, Workout Industries is designed to kick your butt and take names on every fitness level.

“My main thing is, and I even put the principles on the board, I tell everybody, ‘This is what we’re doing today,’ it’s tempo, tempo, tempo which means the hustle

between the moves are a move itself,” said Casey, 31, Jeffersonville, who co-owns the gym, which opened in November, with Amy Knight. “You get to the next move and be ready to go.

“Sometimes it’s survival mode.”

It’s an enjoyable kind of torture. Just ask Dana Cunningham, who travels from Louisville to work out with Casey at least twice a week, in addition to completing “workout homework” Casey assigns to clients online.

Workout Industries co-owner Dustin Casey works with a client at the Charlestown Road facility.

Dalton Million, one of four Brazilian Jiu Jitsu instructors, demonstrates the steps to apply an arm bar.

Cunningham, who is a pharmacist at Jewish Hospital, did cardio on her own but hit a plateau. About a year ago, she sought out Casey.

“I came to work out with Dustin one time, and I told myself, ‘I got this. I work out.’ He kicked my butt,” she said. “I was sore for a couple of days. I’ve been coming back ever since.”

With time at a premium, Cunningham appreciates Casey’s efficient approach to a workout.

“When I come to the gym I want it to be effective, I want to feel like I’ve gotten something out of it,” Cunningham, 27, said.

“I don’t want it to take a lot of time out of the day. When I work out with Dustin, I feel like I get better results than on my own.”

With cross fit being all the rage on the workout scene, Casey, a certified personal trainer, touches on those techniques but strives for diversity in moves while stressing metabolic conditioning and strength training.

“I want to have everybody grab different toys when they get here. Variety is key,” he said. “If you come in every day knowing you’re doing pushups, sit-ups, jumping jacks, you get bored. You lose that spark.

How do we keep you coming back? It’s that variety. Your muscles can respond to confusion.”

Consider Kate Biros confused – in a good way.

“It’s something different every day,” Biros, 25, New Albany, said of working out with Casey. “I usually can’t move the next day.

Your heart is always beating really fast.

You’re always sweating. It feels more effective than what I normally do when I’m by myself.”

Workout Industries also offers a traditional gym membership with cardio machines, free weights and exercise machines.

But the goal is to lure traditional gym-goers into feeling out Casey’s boot camp program with fast-paced activity happing nearby on non-traditional equipment.

“Having a gym is like that funnel,” said

Casey, a Silver Creek High School graduate.

“The ultimate goal is let’s do it not seated.

Let’s get you up and moving. It’s just that trying to get people to go to that right away kind of misses a step. So it’s get people in here. Every day they have to see (the boot camp), smell it and feel the energy going on.”

Workout Industries also features the It Works line of body slimming treatments – including body wraps – featuring nutritional supplements as well as skin-care products.

Knight said the body wraps, which come in a box of four treatments, work on the body for a 72-hour period that “creates a lipolysis process, which tightens and tones and revitalizes skin,” she said, adding that they work wonders on stretch marks and sagging skin.

Like its owner, Workout Industries buzzes with energy on several levels.

“It’s a fitness industry. We try to treat it like an umbrella and do it all right here,” Casey said. “It’s all in one spot and that’s what makes us unique.”

Workout Industries

Address: 2669 Charlestown Road, Suites B-C, in the Charlestown Road Plaza shopping center Phone: 812-913-4115 Hours: Monday through Friday, 6 a.m. to 10 p.m.; Saturday and Sunday, 9 a.m. to 4 p.m.

Website: workoutindustries.com

Southern Indiana Fitness Source / January 2015 / 21

Health

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.

The power to change lies only within me.

No one, not spouse, family, doctor, friend or any other significant person has the power to change me. The responsibility for change also lies within me. I can make no one responsible for my successes or failures.

When I can accept this, power becomes empowerment and responsibility then becomes ability.

—Dr. Jane Pentz

Words to live by I wanted to share my favorite mantra to help you during your New Year’s resolution journey. It is one that I revisit often.

“The power to change lies only within me. No one, not spouse, family, doctor, friend or any other significant person has the power to change me. The responsibility for change also lies within me. I can make no one responsible for my successes or failures. When I can accept this, power becomes empowerment and responsibility then becomes ability.”

This came to my attention when I went through a training to get my nutrition specialist certification, many years ago. The instructor, Dr. Jane Pentz, had it written in her materials. I am not sure whether she came up with it or not but I have always given her the credit. I have this hanging on my door at work and have had several

22 / Southern Indiana Fitness Source / January 2015

members ask for a copy so they can have it at home.

Those words are not only true of weight loss or getting into shape but of so many choices we make in our lives. So I would ask each of you to read those words over and over again until it finally clicks in that it ultimately comes down to you and the choices you make. Don’t sit around complaining, don’t make up excuses, decide what is important to you and seek out the pathway to make that happen. You’ll be amazed what can happen when you quit playing the blame game and start taking charge of your life.

Don’t expect miracles over night, be realistic, and take those little steps that will ultimately get you to the goal you have set forth. Good luck.

Training

Ready to run?

Train for free with Derby Festival and Norton Sports Health REGISTRATION FOR FREE TRAINING PROGRAM OPENS DEC. 12

Dec. 10, 2014. Louisville, KY. – If you’re ready to run, you can sign up now to train for FREE with Norton Sports Health and Kentucky Derby Festival. The annual Training Program helps prepare runners and walkers for the KDF Marathon and miniMarathon in the spring. Interested runners and walkers can register online beginning this Friday, December 12, at www.derbyfestivalmarathon. com.

The free 14-week Norton Sports Health Training Program offers training tips and weekly group runs for participants of all levels of experience. The first 800 who register for both the Training Program, and to participate in the KDF Marathon or miniMarathon

receive a free tech shirt. The kick-off for the program is set for Jan. 15, 2015, at 6 p.m. at Bellarmine University’s Knights Hall.

The first meeting includes distribution of a free training manual; free gifts from Norton Sports Health; overview of the Marathon and miniMarathon; introduction of the Norton Sports Health Training Team including orthopedic and primary care physicians specializing in sports health, professional athletic trainers, nutritionists and physical therapists with specialized experience in caring for athletes; and a question-and-answer session for all participants. The 42nd annual 13.1-mile miniMarathon and 14th annual 26.2-mile Marathon will be held on Saturday, April 25th.

This is Norton Sports Health’s third year as title sponsor of the Training Program. They

are joined by contributing sponsor, Swags Sport Shoes, and media sponsor, 102.3 The Max. Norton Sports Health, a part of Norton Healthcare, is one of the Louisville area’s leading sports-related injury prevention and treatment programs. From professional, collegiate and high school competitors to those who just want to stay fit, Norton Sports Health provides advanced care for athletes and active individuals of all ages. The Norton Sports Health specialists are experts in arthroscopic surgery and other minimally invasive procedures used to treat sports-related injuries of the shoulder, elbow and knee. In addition to treating sports injuries, these specialists are involved in research to gain a better understanding of why athletes become continued on page 27

Comprehensive Obstetric and Gynecologic Care Ob/Gyn Associates of Southern Indiana Jacqueline Riely, MD - Guy Silva, MD - Marilyn Mahan, MD - Heather Lewis, MD Braidi Huecker, MD - Carol Borden, MD - Stephen Baldwin, MD Carla Layne, ARNP Certified Nurse Midwife

• Gynecologic Exams - Routine, menopausal, abnormal pap smear, pelvic pain, bleeding problems

• In Office Ablations, Ultrasounds including 3D/4D scans

• Minimally Invasive Gynecologic Laser Surgery

• Laser Hair Removal

• Treatment Options for Female Incontinence and Prolapse Disorders (Cystocele and Rectocele Repair)

• Liposuction/Tummy Tuck • Breast Augmentation and Lift

• Routine as well a High Risk Prenatal Care • Midwifery Services

www.obgynsi.com (812) 945-5233 Southern Indiana Fitness Source / January 2015 / 23

Racing

Fred geswein

fastred@fredrun.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.”

Some cold news for bitter weather In my last column I listed some considerations for running in darkness. But those suggestions are applicable for any time of the year, hot or cold.

The summer heat (and humidity) can cause one to slow down or walk. In winter, exposure to the cold can be uncomfortable at the least; deadly as an extreme.

The cold weather we experienced in early November was unseasonal. Typically the season for our cold weather is upon us now – January and February. So here are some additional tips to ponder as you prepare for your run: 1. Dress for how you’re going to feel twenty minutes into the run. Each of us is cold at the start. But if you dress for the start, you’ll probably be overdressed after about 15-20 minutes.

2. Mittens keep your hands warmer than gloves. Better yet, wear socks over your gloves. You can always remove the socks if your hands get too warm.

3. If at all possible, run the first part of your workout facing the wind so that the wind is at your back on the way home.

4. Cool air holds less moisture than warm air, thus cold (winter) air is dryer than hot (sum-

24 / Southern Indiana Fitness Source / January 2015

mer) air. Therefore it is easier to dehydrate in cooler weather as your perspiration will evaporate quicker, giving you the impression that you’re not sweating — which you ARE. Also, your skin will dry quicker in cool air. So proper hydration in the winter is as important as in the summer. A little skin lotion probably isn’t going to hurt either. You too, guys!

5. Remember those shoes you bought in the summer because they let air help cool your feet? They also let cold air cool your feet, which isn’t a problem while you’re running.

But they are allowing your feet to cool as soon as you stop running. So don’t dally long before going inside.

6. Always beware of black ice.

7. Don’t wear spiked shoes to run on snow/ice unless you’re racing on the turf.

And the toughest part of running in the cold is getting out the door. As difficult as getting out of bed is, there are many distractions between the mattress and the front door. Stay focused. Get out the door. Get moving. But stay warm.

Faith

tom may tgmay001@gmail.com 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

Rekindling the spirit Every January millions of Americans begin the year by making resolutions for how life will change in the coming months. Losing weight. Exercising more. Getting organized.

Managing money more correctly. According to recent surveys more and more people are adding “becoming more religious or spiritual” to that “to-do list” for the coming year.

And no wonder. WebMD, a health and wellness website, recently reported that a growing body of research is beginning to explore the complex connections between spiritual beliefs and an individual’s physical and emotional health. Among the most recent findings — people who attend religious service at least once a week are 46 percent less likely to die in a given period of time than people who attend less often.

So this will be the year that you add spirituality to your areas of concentration. Perhaps there were times in your life that you were more faithful in your beliefs and practices. You may even know that you should get back to that kind of lifestyle. But how do you go about doing it? What will it take to start a revival of your spirit?

Here are four concepts that will help you rekindle your spiritual flame.

1. RETRACE YOUR SPIRITUAL STEPS. You did not get to this place in your spiritual journey without taking steps. Think back to those early days when you walked closely to God. What were the key ingredients to that relationship? What activities made you seem

productive and vital in your spirituality?

What changed in that relationship? Did the change happen overnight? What life events fueled those differences? Are there things that you are doing that should be eliminated? Are there things that you need to be doing again?

2. LONG FOR INTIMACY WITH GOD. The Biblical account of Adam and Eve in the garden of Eden paints a beautiful picture of a close, intimate relationship with God. The two spent time with God daily, walking and talking in the cool of the day. Their disobedience and sin caused them to experience a drastic distance from God and it continues to plague us today. Develop a burning desire deep within to be close to God. The Psalmist said that “as the deer pants for water, so my soul yearns for you, oh God (Psalm 42:1).

3. DO SO CONTINUALLY. If we want to exercise and be healthier, we don’t do one pushup on one day and expect amazing results. If we want to be spiritual, we can’t go to church on one Sunday and expect to walk away with wings and halos. Decide what your spiritual disciples are going to be and practice them consistently. Adam and Eve walked with God daily. It is the only way.

4. DO SO TOGETHER. It is much easier for me to sin when I am either by myself or with others who are sinning. They say that if you want to be successful you should make the habit of being around successful people. If you want to be spiritual, hang out with spiritual people. In the early church, the Bible says that continued from page 27

Southern Indiana Fitness Source / January 2015 / 25

Nutrition

Boost immunity with these foods

Tarah chieffi Tarah Chieffi is on a mission to spread the word that healthy eating can be simple and delicious.

Not only is she pursuing a master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at www.whatigather.com

’Tis the season for stuffy noses, aches, chills and fevers. Instead of waiting until you come down with a bad cold — or worse — try adding these immune-boosting foods to your day. It’s true. Certain foods and herbs can actually support your immune system and help you fend off winter illness. Read on to find out which foods will help to keep you healthy all season long.

Red Bell Peppers: Thought oranges were your best source for vitamin C? Think again. A cup of chopped red bell peppers has more vitamin C than an orange. Vitamin C has been shown to improve immune function in several ways, including enhancing white blood cell function and antibody levels. The body’s vitamin C levels are depleted during times of infection, making it even more important to load your plate with fruits and vegetables high in vitamin C. Garlic: A clove of garlic may be small, but it packs major antibacterial, antifungal and antiviral properties. It is the allicin in garlic that helps to protect against colds and flu. Chopping or crushing the garlic before use stimulates the enzymatic process that activates the allicin, so be sure to chop or crush garlic and let it sit for a few minutes before cooking with it or adding it to a sauce or dressing. Garlic is also available in dried flakes, powder or paste, but fresh garlic will always be more potent and provide stronger health benefits.

Oysters: Adequate levels of the mineral zinc are required for proper immune system function.

Studies have shown that zinc supplementation can reduce the average length of the common cold by up to seven days. Supplements aren’t the only way to increase your zinc intake, though.

Oysters are one of the best sources of zinc. Eating just a few oysters will put you well over the daily recommendation of 15 milligrams for men and 12 milligrams for women.

Yogurt: A recent New Zealand study in which participants were given a probiotic called bifidobacterium lactis showed a significant increase in the total number and activity of cells that kill off invader cells like bacteria and viruses. When choosing a yogurt, look for labels that list “live and active cultures” and avoid varieties with high amounts of sugar or artificial flavors or sweeteners.

Sweet Potatoes: Like many other brightly colored vegetables, sweet potatoes contain high levels of carotenes, antioxidants important to immune function. Carotenerich foods like sweet potatoes can protect against free radicals, enhance white blood cell function and also provide antiviral properties.

Green Tea: Hot tea can be soothing to a sore throat and even help to relieve nasal congestion, but sipping tea before you get sick can be beneficial, as well. Green tea is loaded with antioxidants that fight free radicals. Look for teas that include herbs like cinnamon, licorice root and eucalyptus leaf, all of which can strengthen the immune system, too.

— Sources: WebMD, The Encyclopedia of Healing Foods by Michael Murray

26 / Southern Indiana Fitness Source / January 2015

Rekindling the spirit continued from page 25

the Christians hung out together nearly every day. As they were with each other, they did four key things: studied about God, remembered Jesus’ sacrifice, spent time together, and prayed.

When I was in Boy Scouts, we learned to start a campfire with dried brush and flint. Hovering over the grasses, sheltering the area from the strong winds, striking the stones, whispering breath upon it to fan the flame, our patient efforts created a fire that was used for the evening meals.

Spirituality and campfires have one thing in common: They only take a spark.

Ready to Run? continued from page 23

injured. The Norton Sports Health team includes fellowship-trained orthopaedic surgeons, neurologists, professional trainers and physical therapists who work together to design customized programs to meet each patient’s specific needs. More information is available at www.NortonHealthcare.com/SportsHealth.

Since 1956, the Derby Festival has worked to bring the community together in celebration. The Festival is an independent community organization supported by 4,000 volunteers, 400 businesses and civic groups, Pegasus Pin sponsorships and event participation. This involvement has made the Festival the largest single attended event in Kentucky and one of the leading community celebrations in the world.

Dr. Swanz wants to hear from you continued from page 6

can also sign up for my practice newsletter as well as follow me on YouTube where I post two to four-minute video blogs a few times a month about a wide range of health topics.

SI Fitness Source is moving to a new distribution schedule starting with this issue. New publications will be produced every other month. I am excited about this change. It will allow me more time to produce my next article and will allow me to delve deeper into topics that interest you. Let me know what topics matter or what questions you have and I will give you my two cents on those subjects.

If someone sends a question or wants to know more about a topic that can be answered

quickly, I may address it through a YouTube video, a FaceBook post, or even in my Dr. Swanz newsletter before the next publication hits the stands.

My goal as a Naturopathic Physician is to be a resource and inspiration for individuals and families looking to transform their health and vitality in a holistic manner. Now is a time where the ability and ease to connect with others is facilitated by technology. Join me in the digital world at www.drswanz. com/sifsconnect and let me know how I can better serve you in your pursuit of health through the SI Fitness Source. I am grateful for the opportunity to be on your health team.

Southern Indiana Fitness Source / January 2015 / 27

» COME JUDGE

for Yourself.

GOLFERS FROM AROUND THE WORLD COME TO CHALLENGE THE JUDGE and the two other golf courses in Prattville at RTJ Capitol Hill. Bring your clubs and come take on Judge hole number 1, voted the favorite hole on the Trail. Complete your day in luxury at the Marriott and enjoy dining, firepits and guest rooms overlooking the Senator golf course. With the Marriott’s 20,000 square feet of meeting space, 96 guest rooms and luxurious Presidential Cottage combined with three world-class golf courses, business and pleasure can definitely interact in Prattville.

THE ROBERT TRENT JONES GOLF TRAIL AT CAPITOL HILL is home of the Yokohama Tire LPGA Classic on the Senator Course September 18 to 24, 2014. The Marriott Prattville is part of the Resort Collection on Alabama’s Robert Trent Jones Golf Trail.

Visit www.rtjgolf.com or call 800.949.4444 to learn more.

Gastroenterology — Gastroenterology of Southern Indiana

Give Yourself the Gift of Life Here’s a simple but startling fact: the majority of deaths from colorectal cancer could be prevented if every adult age 50 or older got tested. Sadly, that message falls on deaf ears for millions of us.

Why? Probably because we don’t like to think about something as depressing as colon cancer, and also because the simplest preventative procedure — a colonoscopy — is widely considered to be pretty “yucky.”

So here’s another simple fact: all adults are at risk for colorectal cancer — even those who live healthy lives. So if you’re over 50 — or turning 50 this year — consider these smart preventative steps for 2015: 1. Have your doctor schedule a screening colonoscopy. If you don’t do anything else, do this.

2. If you have personal risk factors such as colorectal cancer or adenoma polyps detected in a first-degree relative before age 60, begin screening sooner (typically at age 40).

3. Continue a colonoscopy every 10 years.

4. If you have had a polyp detected and removed, get screening colonoscopies every 3-5 years.

5. If you are experiencing bleeding, a change in the frequency and characteristics of your bowel movements, abdominal pain or unexplained fatigue, cramping or weight loss, see your doctor as soon as possible.

6. Adopt a mostly plant-based diet, stay physically active, don’t smoke tobacco, maintain a healthy weight, and limit processed grains continued on page 30

Dr. James C. Strobel MD Dr. Strobel joined GSI in July of 1997. He received his undergraduate degree from Indiana University in Bloomington, and his medical degree from Indiana University in Indianapolis. Following this, Dr. Strobel completed his residency in Internal Medicine, and after three years of additional training, completed his fellowship in Gastroenterology at Duke University in Durham, North Carolina. Dr. Strobel is board certified in both Internal Medicine and Gastroenterology.

He is married and the proud father of three children. In his free time, he enjoys basketball, baseball, reading, and spending time with his family.

Southern Indiana Fitness Source / January 2015 / 29

pregnancy

Advertorial

— WomanCare

Having a Healthy Happy Winter Pregnancy Exercise is always important for women — for bone strength, stress, energy levels and more — but the combination of pregnancy and winter weather can hinder your motivation.

Don’t let frigid temperatures affect your ability to stay healthy, happy and in shape. Here are some safe, healthy ways for expectant moms to stay fit during the winter months.

Rent some prenatal exercise DVDs or buy a few to have on hand. Try a mix of yoga, Pilates and low-impact cardio.

Experts repeatedly stress how essential exercise is to a healthy pregnancy. In fact, new government guidelines now recommend that expecting moms get at least 150 minutes of moderate exercise a week (that’s half an hour a day for five days).

Working out regularly makes it easier to lose weight after you have your baby, and research shows it can reduce pregnancy complications and even make labor shorter. Exercise is also a known mood-booster (perfect to help fight those winter blues and pregnancy mood swings you may be more prone to these days).

Do quickie strength workouts. If you don’t have the time or energy for a full-blown workout, keep it short. For example, alternate 60 to 90 seconds of squats with 30 to 60 seconds of stretch-

ing. Labor contractions last 60 to 90 seconds, so it mentally prepares you for how long you need to push yourself. Do four to six sets.

Remember to hydrate. When it’s cold out, you don’t sweat as much as you do in the heat, so it’s easy to forget that you need to drink plenty of water.

Last, but not least, get excited and be positive! If you’ve never been a winter fan, start focusing on what you do love about it, and how this time of year in your life provides new opportunities for your fitness and health. From eating delicious in-season produce to curling up with a big mug of sugar-free hot chocolate in front of the fireplace after a long workout, there is much to love about winter when you embrace and appreciate it.

Keep moving through the winter months and you’ll be a step ahead when the warm weather arrives. Continue working toward those winter exercise goals. When facing a tough exercise challenge during pregnancy, take the positive approach, “I’d love to!”

Christopher S. Grady, MD Attending Physician, OB/GYN WomanCare (woman-care.org)

give yourself the gift of life continued from page 29

and alcohol (no more than 2 drinks per day).

Schedule a colonoscopy with a board certified gastroenterologist. And when you schedule a colonoscopy, be sure to ask the practice about their “adenoma detection rate.” It’s a measure of how many polyps they detect dur-

ing the average procedure.

A higher “ADR” is better, because it means that practice has expertise in detecting and removing the kinds of polyps that can be more difficult to spot. And that can mean a greatly reduced likelihood of colon cancer.

For example, the ADR at Gastroenterology of

30 / Southern Indiana Fitness Source / January 2015

Southern Indiana is the best in the region — twice the national average and on a par with the Mayo Clinic.

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Ask your doctor or specialist to give Precision a call. And you can always stop by (we’re next to McDonald’s on State Street in New Albany) or call us at 812-941-9300. And regain your balance!

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