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Bundle up in layers
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DEPARTMENTS
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Editor’s Letter
Great changes are in store
FEATURES
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Health history
Your doc’s gender
08
ACHIEVE
21
Spotted
12 How to fall safely
06
14
Bundle up in layers Local weightlifter
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22
Coffee pros, cons
Get moving!
Making joint replacement less painful
for everyone involved
Michael Berend, MD Board-certified
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Wesley Lackey, MD Board-certified
Richard Jackson, MD Board-certified
Joshua Carter, MD Board-eligible
We are central Indiana’s most specialized center for total and partial knee replacement, anterior hip replacement, and complex revision surgery. We are fellowship-trained leaders in outpatient surgery and have an inpatient program at Franciscan Health, Mooresville.
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Offices in Indianapolis and Bloomington Same-week appointments available!
January 2017 • INstride 3
stride Editorial director: Bob Zaltsberg Managing editor: Marci Creps Production coordinator: Brooke McCluskey Photo editor: David Snodgress Contributing staff: Jeremy Hogan, Chris Howell and Carol Kugler Graphics editor: Bill Thornbro Publisher: Cory Bollinger Advertising director: Laurie Ragle Marketing manager: Shaylan Owen ADVERTISING/DISTRIBUTION: 812-331-4310
Sunday, February 12 2–5 p.m.
Bloomington High School South, 1965 S. Walnut St.
INstride is a monthly fitness, wellness and nutrition magazine serving south-central Indiana with offices in Bedford, Mooresville, Martinsville and Bloomington. It is distributed to more than 90,000 readers and can be found at various locations throughout southcentral Indiana. The free publication is also inserted in the Bedford Times-Mail, Martinsville Reporter-Times and Bloomington HeraldTimes the second Monday of every month and the Mooresville/ Decatur Times, the second Thursday of every month. © 2016 Schurz Communications, Inc. All Rights Reserved
—parking lot adjacent to the Frank Southern Ice Arena
Admission: $7 Family passes: $25
Good for up to five members of the same family.
Bundle up and celebrate winter—snow not required! ❆ ❆ ❆ ❆
Canine Cup human dogsled race Ice carving demonstrations Games and activities for all ages Ice skating at Frank Southern Ice Arena (arena admission and skate rental fees apply) —and more!
For more information, call 812-349-3748 or visit bloomington.in.gov/parks. Sponsored by @BlmgtParksnRec Bloomington Parks and Recreation Department HT-171467-1
4 INstride • January 2017
Soon, a new Instride will join other exciting sections to bring you the news you need to get the most out of
LIFE
EDITOR’S LETTER
INstride takes on a new form Since May 2009, INstride has sought to inform and inspire us to lead a healthier life. When I took over as managing editor in May, I loved the stories and information we have been able to share. Starting in February, we’re still going to be offering up great stories and tips, but it will be in a different format — and on a different day. Currently, INstride is offered as an insert in the daily newspaper. But starting in February, it will become part of our Sunday newspaper. We will be rotating content in the F section, with INstride running the second Sunday of the month. While many features you currently see will disappear, our goal is to continue to provide inspiring stories, useful information and helpful tips geared to people 40 years old and up. As Features Editor for The Herald-Times, I will continue to lead the section, under the guidance of Editor Bob Zaltsberg. And I’ll also continue to work with Graphics Editor Bill Thornbro, who will continue to illustrate many of the stories we select.
And our hope is that we’ll do what we do even better. We’ve been lucky to have the public offer input and story suggestions — something we hope people will continue to do in our new format. We’ve already got a list of great story ideas for the coming year, but we also look forward to hearing from readers who may know of a fitness inspiration. Readers often give us great ideas of what information they’d like to read. For anyone with a story idea, reach out to me at mcreps@heraldt.com or call me at 812-331-4375. While some may fear change, I am looking forward to the new challenge and the possibilities that lie ahead. With change we grow, and we have a team of staff members who are ready to grow and create a section that that will inform and inspire. Marci Creps, editor
Look for the new Instride and other great features only in the pages of
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BUNDLE UP LQ LAYERS!
By Carol Kugler Going outside this time of year takes a little more preparation — putting on a coat and hat — than in the summer, and there are a few pointers to making the correct choices for what
you wear. One of the basics of what to wear when it’s cold: Cotton is cold; wool is warm. There are also the three Ws of clothing.
Illustrations by Bill Thornbro 6 INstride • January 2017
Wicking is the first layer of clothing and should be made of a fabric that will wick moisture away from a person’s skin so they stay dry and warm. Warmth is the second layer of clothing and should be a wool-blend, wool or a warm synthetic fabric such as fleece. Depending on how cold it is, there can actually be more than one warmth layer worn. Weather-proof is the third type of layer and should be able to keep the elements, such as rain, sleet and snow, from penetrating. There are many fabrics that are considered not only weather-proof but also breathable and keep moisture from building up underneath the weather-proof layer. Outer layers that have zip-open vents can also help get rid of excess heat while a person’s skiing or hiking. The three W layers aren’t as essential for feet and hands, but wearing wool or wool-blend socks should be worn — no cotton here, please. Fleece or wool hats are great. There are gloves and mittens that have a layer that wicks moisture away from hands that keep fingers warmer. Also, a thin sock of a wicking fabric can be
worn under wool socks. One of the surprises for many people who go outside to hike, bike or just shovel the driveway is how they can overheat when they think they are properly dressed for the cold. Dressing in layers, so the top one or two can be taken off when people start to heat up is essential. Jeffrey Denny, manager at Indiana Running Company, agrees that layering is essential for staying warm outside in the winter. When he’s going out to run, he wears half tights and Spandex or tights and makes sure he has weatherwicking socks that go above his ankle to give a complete layer of wicking material to keep him drier and warmer. A lot of the clothing made for wearing outdoors includes reflective pieces to ensure that runners, hikers and bikers are easier to spot when it’s dark outside. But there are other options for people to consider including mini strobe lights that can be worn on a hat or shoe, a blinking light fastened to a shirt and reflective vests. “Whatever you like, you can find,” Denny said. Q January 2017 • INstride 7
ACHIEVE COMMUNITY SPOTLIGHT
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What’s New at Banneker
Banneker Community Center inspires healthy habits By Erik Pearson, Banneker program specialist Editor’s note: This information is presented in our participants to new opportunities. cooperation with ACHIEVE, a local organization Within the Banneker at the View after that strives to make the healthy choice the easy school program, we have introduced many new choice. educational manipulatives that focus on making Over the past year, the Banneker Community academic work fun for our students. Some of Center has entered into a phase of creative growth these include using felt boards to work on spelling that has aimed to offer more opportunities for the skills and utilizing play dough and beads to focus Bloomington community. One of our guiding on math initiatives. By providing these engaging values at Banneker is to inspire youth to maxiactivities on a consistent basis, we have found that mize their full potential in a safe and positive our participants have an increased enthusiasm for environment. The journey for us includes finding academic work. The confidence that we see in our unique ways to educate our participants through students since we have instituted these changes is the experiences that they have within our inspiring and something that reassures us that we programs and events. Whether that experience are making a real impact on the overall wellbeing takes place within our after school program at of our participants. Fairview Elementary, our summer program or a Making the healthy choice the easy choice is multitude of events, the goal is always the same at something we work hard to instill in our particithe center. pants. In the Banneker Summer Food Service The overall health and wellness of our Program, participants are provided with a healthy participants are always on our minds, and breakfast, lunch and snack surrounded by a something that we have taken a creative approach number of fun activities. Last summer, we to addressing within our programs. For us, exposed our participants to a multitude of new creating an atmosphere that focuses on healthy and exciting opportunities for them to go outside choices revolves around consistency and exposing of their comfort zone and experience something 8 INstride • January 2017
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new. This included a partnership with Mother Hubbard’s Cupboard that allowed trail groups to have the opportunity to travel to their facility and learn about healthy food options and how to prepare their own meals. We also included, for the first time, a club dedicated to introducing participants to running. During this club, participants would play active games and train to build up to a 5K run at the end of the summer. During the program, our staff witnessed a shift in our participants’ perceptions of running. Over time, they became less reluctant and more confident in their ability to exercise in this form. Watching our participants work so hard and complete a 5K run during the last week of camp was one of the most memorable moments from a successful summer. Our Banneker teen program has undergone many exciting changes that provide our participants with different opportunities to share their passions and create new ones. Part of this initiative includes our Banneker Nights events that allow Bloomington teenagers to come to Banneker one Saturday night each month and spend time with their peers in a positive and engaging environment. During these events, participants can play different games, showcase their musical talents with karaoke and more. Often we have found that giving participants an outlet for their creativity gives them the confidence they need to
ng: Introduci
HEALT THY BALA CE
maximize their full potential. We are glad that these events provide area teenagers with that opportunity. In addition to programs that work with Bloomington youth, we also offer events that aim to bring families together. This fall we introduced new monthly family events ranging from a preschool drive in to a not-so scary Halloween story time where families can come together and enjoy an evening full of fun activities with their little ones. We take great pride in being able to bring people together to enjoy something with their families and are glad to see so many choose to spend their time with us during these events. The Banneker Community Center has certainly experienced tremendous growth over the past year, all focused on providing opportunities for area families and youth to connect and increase their overall quality of life. The program or the event may change, but the mission remains the same. The greatest thrill for our staff and countless volunteers is seeing an increase in the health and happiness of our participants. Seeing that trend carry on is what motivates us to continue to create new and engaging experiences for the Bloomington community. We are thankful for all of the community support that we have received and look forward to what the future has in store! Q
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January 2017 • INstride 9
Recording your
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ou may have gotten your mother’s eyes or your father’s dimples, but some of the other traits passed to you are often more important to know. Having a family medical history can give you and your doctor a leg up on preparing for what disorders and diseases may be in your future. According to the National Institutes of Health, the first step is talking to relatives to learn more about diagnosed health conditions. Those relatives should include parents, brothers, sisters and children. Sometimes information from nieces, nephews, half-brothers, half-sisters, grandparents, aunts and uncles can be used. Information that is important to get are the age or date of birth of a relative, information on chronic conditions, serious illnesses and the age when those developed; and problems with pregnancies or childbirth. 10 INstride • January 2017
It is also important to know some genealogy to know where families originated and if there have been issues with birth defects, learning problems or developmental disabilities; and illness and causes of death for parents and grandparents. A great tool to consider is My Family Health Portrait, an online tool from the Surgeon General. At https://familyhistory.hhs.gov, you can build a family health history. The form starts by entering your own information including height, weight, current medical conditions and ethnicity. You’ll then have the opportunity to enter information about your parents, siblings, aunts and uncles. Once the information is entered, you can check your risk for certain common diseases in your family. Whether or not the information helps you, it is the kind of data that can be passed on to your
LEFT: A typical family health history would include a genealogy.
children and grandchildren so that they understand the potential risks they face. Such information can be shared with a health care provider so she or he can identify potential risks and help look for early warning signs. The Surgeon General’s website makes it easy to record your family health history and create a “pedigree” family tree that can be downloaded. It takes about 15 to 20 minutes to build a basic family health history. And the website allows you to share your history with others. For safety concerns, the website doesn’t save the information. Instead, the information you enter can only be downloaded and shared by you. However, if safety is a concern, the website also offers a form that can be printed and filled out. The National Institutes of Health states that it isn’t always possible to get complete information. Some people may not want to talk about it, but whatever information you can garner will be helpful. For deceased relatives, consider searching for death certificates that offer a cause of death. Sometimes online obituaries will also contain such information. Once you have built a history, remember to update it often. As children are born or relatives develop illnesses, it is important to add that information. Q
Information you should get includes: the age or date of birth of relatives; information on chronic conditions; any serious illnesses; and problems with any pregnancies or childbirth.
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ARE YOU READY TO
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TRANSFORM? www.fxbbtown.com | 812-822-2712
430 S. Landmark Ave., Bloomington, IN January 2017 • INstride 11
Falling on ice According to the National Safety Council’s Injury Facts 2016, falls are the leading cause of injury-related deaths for older adults. And the Centers for Disease Control and Prevention report nearly 3 million older people with fall-related injuries are treated in emergency rooms every year.
An INstride INfographic
Head Falls are the most frequent cause of traumatic brain injury
Who falls? Anybody can experience a “displaced center of gravity and lose their footing,” Graber said. Frequent fallers? One in three older Americans will fall this year.
Tuck your chin
Walking on winter ice and snow is a frequent cause of falls, said Jeremy Graber, a physical therapist with Athletico Physical Therapy in Bloomington. There are a few things people can do to prevent falls, Graber said. And there are things people can do to lessen the severity of injuries suffered from falls.
What to do First, protect your head. Tuck your chin into your chest and turn your head away from the fall. “The head should be foremost on your mind as you fall,” Graber said. Physical therapists see a lot of painful FOOSH injuries — an acronym for Falls Onto an Outstretched Hand. “Wrist, shoulder, elbow, hand — somewhere along that chain something’s going to give,” Graber said.
Good
“The reality is you don’t have a lot of time to think about it while you’re falling,” Graber said. If possible, however, he advised tucking into a ball and rolling during a fall.
Bad
The right shoes When “you’re going to be on a slick surface, you want to increase your surface area in contact with the ground,” Graber said. That means shoes or boots with tread are best on ice. No high heels.
Hips Falls are responsible for 95 percent of the 250,000 hip fractures reported every year. Falling sideways and landing on the protruding hipbone is a common cause. “Right on the side, there on the hip bone, that area is most susceptible to fractures,” Graber said.
Graber also recommends “postural strategies and exercises before the fall.” Programs such as Tai Chi, the Chinese exercise, do much to improve balance.
Wrists, hands It’s natural to extend your arms when falling. But it’s a leading cause of broken bones in the hand and bone and ligament injuries in the wrists.
SOURCES: ATHLETICO PHYSICAL THERAPY, NATIONAL SAFETY COUNCIL, WEBMD.COM, CENTERS FOR DISEASE CONTROL AND PREVENTION
12 INstride • January 2017
January 2017 • INstride 13
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Marsha Morrison of Bloomington powerlifts at the Atlanta Nationals.
Girl Power Marsha Morrison flexes muscles By Marci Creps In school, Marsha Morrison was active in sports, but when she went away to college, she was a little less active. When she decided to focus on exercise, she found being competitive was a key component to being active. While living in Muncie, she decided to join a gym and get into bodybuilding. With a name like Iron Pit in the early 1980s, Morrison didn’t find the gym filled with lots of women. “It was me and another woman,” she said. But the atmosphere was positive, and
14 INstride • January 2017
Morrison found the workouts kept her healthy and challenged — the perfect mix. Back in the 1980s, Morrison said people expected women to be curvy without muscles, but as a tall woman, she felt the muscles made her look like a normal person. But it didn’t really matter what others thought. She enjoyed lifting weights and it was preferable to aerobics, which she didn’t enjoy. “At the gym, the other woman and I, we were very supportive. Guys thought it was cool and
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Marsha Morrison of Bloomington attempts a lift.
taught us the ways,” she said. Marsha and her husband, Dennis, moved around a lot. They eventually started a family, and Morrison traded in the heavy weights for running shoes and other types of exercise. When the family moved to Bloomington in 1995, she started working as a personal trainer — serving clients in her home. Eventually, though, the competitive streak inside became stronger. “I always liked to compete or at least have a goal to get to,” she said. Working out for the sake of working out didn’t work, so Morrison went to the Iron Pit gym in Bloomington in January 2015. Morrison decided she wanted to do powerlifting and compete. At the gym, she was looking for a trainer who would provide the instruction she needed. The workouts for powerlifting are different than with bodybuilding.
“You kind of do some of the same exercises, but in powerlifting, you’re really going for fewer reps and higher weight totals,” she explained, adding that with bodybuilding, it’s about doing more reps. “It’s not about building strength when you’re a body builder.” While it isn’t unusual to find a woman interested in either bodybuilding or powerlifting in today’s modern exercise realm, Morrison is still turning heads due to her age. Although some people are surprised that she is a power lifter, she gets a lot of support, and she’s comfortable being the oldest woman in the power lifting area. Having a trainer has been instrumental in Morrison’s training. She hadn’t lifted heavy weights in years, and it was important that Morrison not injure herself. “It felt good but hurt,” she said. Her hard work has paid off. She participated in
January 2017 • INstride 15
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Today, Marsha Morrison of Bloomington is a champion weightlifter. She began her career as a competitive bodybuilder.
her first competition in April and had the goal to get to nationals. “My first lift was a squat, and I don’t even remember doing it,” she said of her first competition. “It was kind of a surreal kind of experience going in there and doing the first squat.” What she remembers is seeing three white lights — a sign that it was a good lift. So far, her training has paid off. “I own the state titles in my age and weight group,” Morrison said. “And then when I went to nationals, I know I hold the national squat title for my age and weight group.” And by now, Morrison should have heard whether she will be invited to the world competition in Belarus, which takes place in June. “That’s my next goal,” she said.
16 INstride • January 2017
Morrison said it has really helped having a coach, and she also has to understand that, at age 61, she needs to be more in tune with her body. “What I found is I have to approach exercise a little different these days now that I’m older,” she said. Morrison said she’s not able to work out as often as she used to and she gets regular massages to help with sore muscles. “I just have to approach it with a little more intelligence than brute strength.” For anyone interested in powerlifting, Morrison said to listen to your body and don’t sell yourself short. “Go out there and try because you really don’t know what you can and cannot do until you try,” she said. Q
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Does a doctor’s gender affect your chance of survival? By LINDSEY TANNER, Associated Press Medical Writer CHICAGO — What if your doctor’s gender could influence your chance of surviving a visit to the hospital? A big study of older patients hospitalized for common illnesses raises that provocative possibility — and also lots of questions. Patients who got most of their care from women doctors were more likely to leave the hospital alive than those treated by men. The differences were small — about 11 percent of patients treated mostly by women died within 30 days of entering the hospital, versus 11.5 percent of those treated by men. But the all-male research team estimated that there would be about 32,000 fewer deaths each year in the U.S. if
male physicians performed at the same level as their female peers. The study didn’t probe why there might be these differences in survival. And Dr. Ashish Jha, the lead author, said the study doesn’t mean patients should avoid him and all other male physicians. But he said male doctors could take a cue from women doctors’ tendencies that might contribute to better care. According to other research, women doctors are more likely than men to follow treatment guidelines, provide preventive care more often and communicate more with patients. Jha said that it was important to better January 2017 • INstride 17
understand the reasons behind the differences, and to share that information with all physicians to improve care. Jha, an internist and Harvard Medical School professor, said he has not spoken to his own patients about the study — yet. “As a male physician, I have a stake in this,” Jha said. The study was published Monday in JAMA Internal Medicine.
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18 INstride • January 2017
The researchers looked at data involving more than 1.5 million hospitalizations for Medicare patients aged 65 and older between January 2011 and December 2014. Patients’ illnesses included pneumonia, heart failure, intestinal bleeding, urinary infections and lung disease. All were treated by general internists in the hospital. The researchers compared results in patients who got most or all of their care from women internists with those who got most or all of their care from men. Most patients survived and were sent home within a month of treatment. But in addition to better survival chances, those treated by women doctors were slightly less likely to be re-admitted to the hospital within that first month. On average, women doctors were in charge of fewer patients and some of their patients weren’t as sick as those of male doctors, but the researchers considered those factors and still found a link between doctors’ gender and patients’ survival differences. Dr. Lisa Schwartz of the Dartmouth Institute for Health Policy & Clinical Practice said the study doesn’t prove whether doctors’ sex accounted for the results. “To make a stronger case, you’d need information on doctors’ practices in the study,” she said. For example, did women physicians give patients with pneumonia antibiotics sooner than men physicians — treatment that could potentially improve survival chances, she said. Dartmouth policy analyst Dr. H. Gilbert Welch called the results “intriguing” but preliminary and “not something for patients to act on.” Q
COFFEE Good? Bad?
By Marci Creps hile legend states coffee was discovered by a goat herder, its history probably doesn’t matter to most of us as much as its health effects. Over the past few years, researchers have spent more time studying that famous hot beverage, and coffee now has a much better reputation. Even the U.S. Dietary Guidelines recommended coffee as part of a healthy lifestyle. At www.choosemyplate.gov, moderate coffee
consumption (three to five 8-ounce cups a day) is OK since it isn’t associated with an increased risk of major chronic diseases. Before you get too excited, it is important to remember that, because it contains caffeine, coffee may not be for everyone. According to the National Coffee Association USA, caffeinated coffee affects people differently based on heredity, body weight, gender, metabolism and coffee drinking habits. It’s also good to note that decaffeinated coffee still does contain some caffeine. According to the association,
January 2017 • INstride 19
eight-ounces of brewed coffee averages 95 mg of caffeine although the amount can range from 17 to 165 mg. Brewed decaf contains 2 mg. According to the Harvard School of Public Health, coffee benefits include: Q Studies show long-term coffee drinkers may be at a lesser risk for adult onset type 2 diabetes. Q Regular coffee drinkers could have a lower rate of liver cancer and cirrhosis disease progression. Q The caffeine in coffee may play a role in preventing symptomatic gallstone disease. Q Studies have found that drinking coffee doesn’tcontribute to heart disease or stroke. Q According to Life Science, studies have shown coffee is good for your liver, may lower your risk of heart attacks, might cut the risk of colon cancer and can reduce the risk of early death. One study also found that coffee reduced the risk of multiple sclerosis.
20 INstride • January 2017
Q Drinking caffeinated drinks may lessen the risk of Parkinson’s disease, according to Life Science. And what’s the dark side to coffee? Q The addition of cream, sugar and flavoring sugar may mean coffee drinkers are consuming more calories. Q While nothing has been proven conclusive, some studies have shown that pregnant women who ingest high amounts of caffeine have an increased risk of late miscarriages and stillbirths. Q To get a good night’s sleep, experts advise avoiding coffee at least six hours before bedtime, according to Live Science. One study found that caffeine can confuse your body’s internal clock. Q To decaffeinate coffee, beans are steamed, causing dissolved caffeine to rise to the surface. The beans are then washed off with methylene chloride, an organic solvent. Q
SPOTTED
JEREMY HOGAN | INSTRIDE
ABOVE: Anees Azzouni does weight training at the Southeast YMCA. LEFT: Doug Ballard lifts weights at the Iron Pit.
JEREMY HOGAN | INSTRIDE
January 2017 • INstride 21
Get Moving By Marci Creps
It’s 2017 — have you made a resolution to get fit this year? Want to amp up your workouts? The start of a new year is often the motivation for people to start thinking about ways to get healthy. Unfortunately, that doesn’t always last. When you feel yourself starting to wane, there are things you can do to get back on track. Here are a few tips: Q Consider a trainer. Once you’ve started working with a trainer, she or he will often make sure you make exercise part of your regular routine. In fact, most will make your next appointment once you’ve finished a workout. It’s a great way to begin a habit that will hopefully make it easier to continue. Q There’s an app for that. We carry our cell phones wherever we go, so it isn’t too hard to add an app that will help with workouts. One to consider is 30 Day Fit Challenge Workout. Named a Best of 2016 App, Top Trending App and Best Self-Improvement App by Google Play, it helps you work out at home at any time. It was designed by a professional fitness coach and helps improve fitness and health. Q Find a friend. Working out with a friend will keep you accountable. After all, it is hard to disappoint a
NEW YEAR NEW BEGINNING NEW YOU
friend. Your friend may also be one that pushes you past your comfort zone. • When it comes to food, find ways to change up your diet. Try eating less sodium and processed food; up your servings of fruits and vegetables; and consider cooking at home. According to www.heart.org, research shows that being exposed to healthy food means you’ll develop a preference for that food over time. If you’re aiming for weight loss, really work on increase fruits and vegetables. • Find ways to add steps to your day. Consider parking farther away. Those extra steps are beneficial. Also, consider the stairs instead of the elevator. And consider a short walk during the work day. • Drink more water. There are numerous benefits to drinking water versus other beverages. According to WebMD, water can control calories by trimming your calorie intake. Also consider eating food with a higher water content as it tends to require more chewing and is absorbed more slowly which means you’ll feel full. • Finally, if you miss a workout or pick up a doughnut from the box someone brought into work, don’t self-destruct. Take a walk, add extra steps to your day and resolve that you’ll get back on track. Q
0
$
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JOINER FEE
MonroeCountyYMCA.org 22 INstride • January 2017
Southeast YMCA
2125 S. Highland Avenue Bloomington, IN 47401
Northwest YMCA
1375 N. Wellness Way Bloomington, IN 47404
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