12 13
Going the Extra Mile
Bloomington man takes his workout routine to the next level
Finding Strength
Morgantown nurse practitioner discovers greater fitness through weight training
Pool Spirit Bloomington woman with cerebral palsy an inspiration in water aerobics class
www.myINstride.com
12 13 FEATURES
L E A R N
H E A L
L I V E
stride
DEPARTMENTS
03 Editor’s Letter
06 Calendar
07 ACHIEVE Community Spotlight Worksite Wellness Alliance
12
11
COVER STORY
Fresh Pick
Going the Extra Mile
Brussels sprouts
14
Bloomington man takes his workout routine to the next level
Health Chat Nutrition and More
04
08
Picks for fitness, wellness and nutrition
Morgantown nurse practitioner discovers greater fitness through weight training
Holiday Gift Ideas
Finding Strength
18
Pool Spirit
Bloomington woman with cerebral palsy an inspiration in water aerobics class
16 Go Gadgets Deadlift
20 Spotted Photos of fitness in action
stride Editorial director: Bob Zaltsberg Production & copy editor: Kathryn S. Gardiner Photo director: David Snodgress Senior writers: Jim Gordillo, Carol Johnson Contributing staff: Olivia Druckemiller, Kathryn S. Gardiner, Mike Lewis, Brian Culp, Garet Cobb, Rich Janzaruk, Jeremy Hogan and Chris Howell Graphic designer: Stewart Moon Publisher: E. Mayer Maloney Jr. CONTENT: 812-331-4289 kgardiner@hoosiertimes.com Advertising sales manager: Laurie Ragle Marketing manager: Shaylan Owen ADVERTISING/DISTRIBUTION: 812-331-4310 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 south-central Indiana. The free publication is also inserted in the Bedford Times-Mail, Martinsville Reporter-Times and Bloomington Herald-Times the second Monday of every month; and the Mooresville/Decatur Times, the second Thursday of every month. ©2013 Schurz Communications, Inc. All Rights Reserved
Coming up in January n What’s it take to run a triathlon, especially at a high
level? We’ll talk to someone who knows. n The resolutions come out in January. We’ll offer
some tips for keeping them. n We’ll have photos from holiday events in Spotted.
ON THE COVER Dan Beckum finished the final laps of his 26-mile goal which he completed by swimming a mile each day at the Monroe County YMCA swimming pool. Photograph by Jeremy Hogan for INstride
2 INstride • December 2013
EDITOR’S LETTER
Old Friends, New Goals I used to run around the YMCA track with Dan Beckum. I’m not sure we knew each other’s names at the time, but it was always a pleasure to have someone to chat with while going round and round on that oval. I could never last as long as he could, but typically he’d join another runner to continue his workout. Some of you may be reading this. Dan’s a guy who has put in hours and hours exercising for years and years. He’s had some health issues along the way. He’s raised sons and he’s raising grandkids. But he’s still at it. There have been stories about him before, both in The Herald-Times and INstride (that one was three years ago). But his attitude about exercise, and life, are worth revisiting—especially when he has a new goal, one that he recently met. It was a pleasure to sit down with him and share his story in this issue. I hope you enjoy reading it during this inspirational season. Happy holidays! Bob Zaltsberg, editor
December 2013 • INstride 3
Holiday Gift Ideas Picks for fitness, wellness and nutrition
T
he holidays are a time to think about giving — and receiving. INstride thinks its a good idea to blend these realities with maintaining a healthy lifestyle. So we sent intern reporter Olivia Druckemiller on a search for two things: tips from people who sell fitness gear about items people might have on their lists; and wish list ideas from people who have been featured recently in the magazine. Here’s what she turned up.
oga ike y l o wh hose oga) t r o Y 90 e F om Vib a mats $72-$ r f s a e d (I a Yog anduk $30-$42 n M s nk top $50-$98 n Ta ts ga pan s $12 n Yo ucts n adba d outique prod n He d all b m Can fin ogastudio.co eace) y e b Know P at vi a g o Y ga ow om Kn ys of yo (Idea fr ass for 13 da CA) 0p unty YM o C n $2 e o r Mon lasses om the c (Idea fr ertificate for c t f i n G
4 INstride • December 2013
Checking their lists Dalane Anderson, featured in the November issue: She’s running a mini marathon 10 days before Christmas and would like a massage and pedicure for after the race. She also wants new running shoes and new iPad for spending time indoors. Mark Luxnat, also featured in November issue: He has “professional” looking clothes for work on his list.
Lynda Mitchell with Lynda Mitchell Yoga Studios: Her Christmas list includes cashmere socks and gloves. “Cashmere anything!”
Kris Heeter with Bloomington Jazzercise: Kriss wants a new pair of Ryka Enhance aerobic shoes and these gardening books: “Edible: A Celebration of Local Foods” by Tracey Ryder and “Vertical Vegetables & Fruit: Creative Gardening Techniques for Growing Up in Small Spaces” by Rhonda Massingham Hart.
Dan Beckum, featured in this edition: Dan said he doesn’t make a personal Christmas list. Instead he buys toys for his grandchildren, who come first.
For ru n (Ideas from ners Smith’s S n Com pression sl hoe Center) e n Asic shoes $14 eves $40 5.99 n Nike free run sh o n Broo ks runnin es $100.99 g shoes $9 n Gift 0-$110 certifica Indiana R tes to Smith’s Shoe unning C or n Heart rate monit ompany ors
movers Everyday A) ult pass $448 or roe County YMC (Ideas from Mon YMCA membership: Annual ad County ions n Monroe ss $723 ur one-hour sess annual family pa asses at the YMCA, $160 for fo two people. training cl ur sessions for n Personal on to for four one-ho 80 $2 or making a donati n still on rs by e at un rt for one pe fo ss are le e Y ca ose families that , so families that can’t afford th n Give to th nd fu p hi rs la the Y for the scho . go to ce an get a ch
December 2013 • INstride 5
CALENDAR
Dec. Bell 5K, 10K, Kids Walk/Run for Arthritis 15 Jingle WHERE: Bankers Life Fieldhouse, 125 S. Pennsylvania
Health Care Chat Have questions about the new health care marketplace and the local Individual Solutions office that has trained navigators to help people understand? Scott Stowers, regional manager of IU Health Individual Solutions in Bloomington, and Nancy Woolery, health projects coordinator with the city of Bloomington, will answer your questions at 1 p.m. Dec. 10. Send in your questions for the free HTO and myINstride.com chat to HeraldTimesOnline.com/livediscussion.
stride.com
St., Indianapolis, Ind. WHEN: 9 a.m. DESCRIPTION: Bells will be ringing as 3,500 people like you tie jingle bells to their shoelaces, don festive holiday costumes and join friends and neighbors in support of the Arthritis Foundation’s mission to improve lives through leadership in the prevention, control and cure of arthritis and related diseases. The Jingle Bell Run/Walk for Arthritis raises awareness of the nation’s most common cause of disability, while raising desperately needed funds to find a cure for arthritis. MORE INFO: http://www.indyjinglebellrun.com/index.asp Hustle 5K and Half Marathon 15 Santa WHERE: White River State Park, Celebration Plaza, 801 W. Washington St., Indianapolis, Ind. WHEN: 9 a.m. DESCRIPTION: Every participant will receive a free Santa hat, beard, and customized Santa dri-fit shirt to wear while running. Also enjoy outrageous holiday decorations, festive music, and a large after party. Participants and spectators are encouraged to donate new, unopened toys for Toys for Tots. All donations go directly to children in need. MORE INFO: http://santahustle.com/indianapolis/
Jan. 18
Frosty Trails 5 Mile WHERE: Brown County State Park, 1810 State Road 46
E, Nashville, Ind. WHEN: 10:30 a.m. DESCRIPTION: The “Frosty Trails 5 Mile” is a challenging 5.2-mile trail run (or walk if you like) on the scenic trails of Brown County State Park. Race headquarters is at the Lower Shelter. MORE INFO: www.inrunco.com
April 5
Hoosier Half Marathon and 5K WHERE: DeVault Alumni Center, 1000 E. 17th St.,
Bloomington, Ind. WHEN: 8 a.m. DESCRIPTION: The 2014 Hoosier Half Marathon and 5K presented by Indiana Running Company is now in its ninth year. The course is a very challenging, beautiful, and hilly 13.1 miles through Bloomington and the Indiana University campus. The 5K route was changed in 2013 to accommodate a chip start and finish is also very challenging. MORE INFO: www.hoosierhalf.com
6 INstride • December 2013
achieve community spotlight
Working for a
By Fredna Holmgren
change
Worksite Wellness Alliance acts to improve health and well-being of employees
My final exam project in Dr. Carol Kennedy-Ambruster’s graduate class in Exercise Leadership at Indiana University’s School of Public Health in May has quickly developed into an exciting organization for Southern Indiana’s worksite wellness leaders. The Southern Indiana Worksite Wellness Alliance is a grassroots organization where individuals involved in workplace wellness come together to share ideas, knowledge, successes, and challenges. Our vision is to work together so we can enable our workers and their families to live long, healthy and happy lives. Increasingly, people are looking to employers to help improve our health. Since most adult Americans spend at least half their waking hours at work, worksite wellness programs can make a difference. Today, about one half of United States employers have some kind of wellness program, and that number continues to grow. A task force from the Active Living Coalition was formed to help develop and promote the new Alliance.
The task force members’ combined knowledge and experience have been instrumental in getting the Alliance off to a roaring start. Bloomington’s ACHIEVE membership has also promoted the Alliance and will be including the Alliance information on their website at www.bmcachieve.org in the near future. The Alliance has had two motivating and informative meetings in its brief history. Members volunteer to host each meeting. Hoosier Energy Rural Electric Cooperative hosted the first meeting and Bloomington Parks and Recreation hosted the second meeting at its Twin Lakes Recreation Center. The meetings were informal brownbag lunch where members and guest speakers presented topics and the group discussed and expanded upon the issues. In getting the Alliance off to a good start, I’ve been leading the discussions and organizing the meetings. However, this honorable and fun task will be shared by the membership as the Alliance grows. In our first meeting we discussed the Affordable Care Act as it relates to employee wellness programs, and at our second meeting we discussed the Ecological Model for Health. In both meetings, members shared their experiences and ideas, and we left the meetings with renewed inspiration and ideas to take back and try at our organizations. I’ve been delighted to discover we have tremendous talent and passion among the worksite wellness leaders in southern Indiana. We’re all operating on a tight budget and can easily feel overwhelmed by our charge to improve the health and well-being of our employees. Getting to know other wellness leaders in and outside of our community and among different businesses, expands our understanding of how to create and deliver effective worksite wellness programs. Membership is currently concentrated in the Monroe County area, but we hope to expand as word gets out about us. Our next meeting is scheduled for Friday, Feb. 14 at noon. Look for the location and agenda to be posted on the ACHIEVE website soon. If you’d like to know more or be included on the Alliance’s mailing list, please email your contact information to me at fholmgren@hepn.com. Fredna Holmgren is with the Southern Indiana Worksite Wellness Alliance.
December 2013 • INstride 7
Jeremy Hogan | INSTRIDE
Tricia McElroy, 57, dead lifts at Anytime Fitness in Martinsville
Finding Strength T By Olivia Druckemiller
Morgantown nurse practitioner discovers greater fitness through weight training
8 INstride • December 2013
ricia McElroy isn’t letting her age stand in her way to become strong and fit. McElroy, a 57-year-old nurse practitioner, knew she needed to get in shape after having a serious illness and gaining “quite a bit” of weight. McElroy wanted to start something she could continue and engage in long term. She joined Anytime Fitness in Martinsville in 2011 to help get in shape and to feel better. She started out using the only piece of equipment she knew, the treadmill. Soon she was introduced to a trainer, Dylan George, and offered a free strength training lesson. McElroy was instantly hooked and soon started training regularly.
“We worked on it together until I could do things that I never thought I could do.” TRICIA McELROY
“When starting a program like strength training you must have a trainer at first with experience and education to teach you the proper method and form in regards to this program,” McElroy said. Besides getting a trainer, she also has gathered some workout partners. George helped train a small group of women in their 50s and 60s, who McElroy likes to call “Divas.” At the beginning of training McElroy couldn’t do very much, she said. She wasn’t very strong and could barely stay on an elliptical for longer than four minutes. “I had almost no upper body strength at first,” she said. “We worked on it together until I could do things that I never thought I could do.” In the middle of her training, McElroy found out she was going to have a major abdominal surgery. After finding this out she then wanted George to get her as strong as he could before surgery so she could recovery more quickly. That is just what he did. “I was strong and prepared,” she said about her surgery. Within three weeks she was back to full training again. During training one day George was telling McElroy about a woman who could dead lift 250 pounds. McElroy had never heard of dead lifting before but felt a challenge and needed to know what it was and how to do it. “He said for a lady my age it may not be a good idea,” McElroy said. “That was it, game on! Show me how to do it.” She fell in love with it and can dead lift 255 pounds. “I now work on all the weights, dead lift, squats, and bench press. I love it!” McElroy said. “Dead lift will always be my favorite.” In her training she has lost 60 pounds and can leg press over 400 pounds. “I could not have done it without a excellent personal trainer and also the will to do it,” She said. George has moved away, so McElroy now works out on her own (with the occassional spot) using the techniques and form she learned from him. She does cardio workouts three times a week for 35 minutes, along with strength training three times a week for 30 minutes. One of those days she focuses solely on power lifting. “I am telling the patients I see who are in this age group the benefits of strength training and how to get started,” McElroy said. “I continue to do strength training and do my power lifting.”
Jeremy Hogan | INSTRIDE
Tricia McElroy has been working out at Anytime Fitness in Martinsville since 2011
December 2013 • INstride 9
10 INstride • December 2013
FRESH PICK
By Olivia Druckemiller
Beneficial Brussels If you look at a brussels sprout and think, “Well, that looks like a tiny cabbage”—you’re right! The brussels sprout is in the cabbage family and a cousin of kale, broccoli, cabbage and kohlrabi. The name likely comes from its popularity and proliferation in Brussels, Belgium. Brussels sprouts help to avoid chronic excessive inflammation through a variety of nutrient benefits, along with lowering the risk of heart attack, ischemic heart disease, and astheroscleosis. When choosing brussels sprouts, they should be firm, compact and be vivid green in color. Avoid sprouts with yellow, wilted leaves and those that are puffy or soft in texture. Select sprouts of roughly equal size to ensure even cooking. When preparing the vegetables, remove stems and any yellow or discolored leaves. Wash well under running water. Whatever cooking method you choose—brussels sprouts can be boiled, steamed, roasted or
stir-fried—keep an eye on the clock and don’t overcook them. Not only do overcooked sprouts lose some of their nutritional value, they also emit a sulphur smell that many find unpleasant. Well-cooked sprouts can be eaten as is or seasoned with salt and pepper for a great snack. Brussels sprouts that are unwashed and untrimmed can be stored in the refrigerator for up to 10 days. If you want to freeze them, blanch them first and they will keep frozen for up to a year, according to WHfoods.com.
Nutritional info per 1 cup serving Calories 38 Fat 0.3 g Cholesterol 0 mg Sodium 22 mg Potassium 342 mg Carbohydrates 8 g Dietary fiber 3.3 g Sugar 1.9 g Protein 3 g
Roasted Brussels Sprouts with Pancetta and Sage Pancetta—cured, Italian-style, bacon—seasoned brussels sprouts with a hint of salt and a touch of smoke that goes nicely with the fresh sage. 1 large leek, white and light green part only, thinly sliced 2 pounds brussels sprouts, trimmed and halved (about 8 cups) 1/2 cup chopped pancetta (2 ounces) 2 tablespoons finely chopped fresh sage 2 tablespoons extra-virgin olive oil 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper
Preheat oven to 450 degrees. Rinse leek slices well to remove any grit, then pat dry. Combine with brussels sprouts, pancetta, sage, oil, salt and pepper in a large roasting pan. Roast, stirring once, until the brussels sprouts are tender, 18 to 20 minutes. From EatingWell
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December 2013 • INstride 11
Going the
EXTRA
MILE Bloomington man takes his workout routine to the next level by setting personal goals By Bob Zaltsberg
F
or 25 years, Dan Beckum has been a fixture at the Monroe County YMCA. For more than two decades the retired GE worker was commonly seen running around the track, pounding the wooden lanes for hours at a time. In the last two years, since his knee started to go, he’s been a daily fixture on a stepper or an elliptical machine. This fall he found another spot at the Y to challenge himself. He decided to swim 26 miles in 26 days— quite a goal for someone who says, “I’m not really a good swimmer.” “How did I come up with that idea?” he asks, repeating a question. “I don’t know. “That was a really stupid challenge I set for myself. I don’t know what I was thinking.” Some might argue he wasn’t just “not really a good swimmer” when he started, but rather he wasn’t really a swimmer at all. He said he put a float around his waist and asked some people for help in learning how to swim. “Nothing comes easy,” is the way he looks at it. Now, after challenging himself, he says swimming “is thrilling to me.” Once he’s been in the pool for a while, he doesn’t want to get out. One recent Sunday morning he swam two hours. Part of his motivation to start swimming for exercise was his inability to run any longer. He had knee replacement surgery in March and was back at the Y in May. His running days were behind him, but he could still use the low-impact machines—which he does, two to three hours virtually every day the Y is open.
12 INstride • December 2013
Not his first challenge Beckum, who turned 70 in August, has bounced back from more than one physical setback. He ran his first marathon at age 36 while living in Chicago. Infected by the running bug, he went on to run a total of 29, qualifying seven times for the Boston Marathon. He ran his first 26.2-mile race in 4 hours and 19 minutes, but lowered his personal best time to 2 hours and 39 minutes. He moved with his two sons, Dan Jr. and Leon, to Bloomington in 1988. When he was in his late 50s, a blood clot was discovered in his right lung. “When he came into the ER, his blood pressure was
Dan Beckum has taken to the water at the Monroe County YMCA, swimming as much as a mile a day to meet a personal challenge
Jeremy Hogan | INSTRIDE
very low and he was having a hard time breathing,” Bloomington physician Eric Bannec told reporter Dann Denny in a story published in The Herald-Times in 2003. “I told him we could either do nothing and likely watch him die, or use a clot-busting drug that we save for patients who are critically unstable,” he said. The drug worked as it was supposed to. “If he hadn’t been in such good shape, he very likely would have died at home,” Bannec told Denny. “His outstanding condition is what kept him alive until he could get to the hospital for diagnosis and treatment.”
He’s also had foot surgery, a hernia and prostate cancer, besides having his knee replaced. But those health issues barely slowed him down. ‘Just do something’ Part of his motivation is the pride and enjoyment he continues to have for his sons and now his grandchildren—and his desire to be there for them. He talks a lot about the hard work put in by his son, Leon, who entered Indiana University in the 21st Century Scholars program, designed for first-generation college students; walked on to the football team; earned a
December 2013 • INstride 13
Dan Beckum finished the final laps of his 26 mile goal which he completed by swimming a mile each day at the Monroe County YMCA swimming pool
“I believe in kids getting an education,” he says. “The opportunity is just too great. ... You can be the best basketball player in the world or the best football player in the world but it won’t mean much if you don’t have an education.” Besides his own kids and grandkids, Beckum spends a lot of time with Bloomington High School North students as a coach with the football team. He spends four hours or so on his feet every Friday night in the fall, something he said he couldn’t have done without the knee replacement surgery. “I’m just out there helping the kids go the right way,” he says. He knows he exercises more than most people no matter what their age. He encourages people to set Jeremy Hogan | INSTRIDE their own level but to get moving. “You don’t have to do what I do, just do something,” scholarship as he rose to become a starting linebacker he says. “Just get off the couch and walk around the and captain; was named multiple times an Academic block.” All-Big Ten performer; graduated in May 2012 and He said a lot of people have asked him about his went to Kansas University for graduate school and as a next challenge, but he doesn’t have an answer for them. grad assistant for the football team. “When I had that blood clot I learned a lot about The pride is understandable since Dan Beckum, as one of 11 children growing up on a farm in Mississippi, life,” he says. “I’m just going to take it one day at a time.” did not have the chance at higher education.
14 INstride • December 2013
Nutrition and More Q&A with IU Health Bloomington dietitian Stacey Matavuli
I
n our November live chat on myINstride.com, Stacey Matavuli, registered dietitian with IU Health Bloomington, answered your holiday health questions.
Q:
What causes your body to retain water? I know you are not a doctor and every case is different, but generally, what can a person do to stop the water retention? Where does one call if they want to meet with a nutritionist one on one?—Beth, Bloomington MATAVULI: Most often the body works really hard to balance fluid intake and excretion. There are a lot of chemical reactions that occur in the body to create this balance, but most often if someone is retaining fluid, it’s due to excess sodium or salt consumption. General sodium recommendations for a healthy adult are about 2,300 milligrams of sodium consumption daily. If you have a diagnosis of high blood pressure, that recommendation decreases to 1500 milligrams per day. I would first take a look at the items you eat and if they are higher in sodium (as indicated on the nutrition facts panel), you may want to begin looking for lower sodium items. Dining out, whether at a fast food or sit down restaurant is an easy way to over-consume sodium or eating quick-to-fix, convenience foods is another high sodium culprit. If you are already monitoring your sodium intake and seem
to still be retaining fluid, you may want to seek advice from your physician as there may be an underlying issue causing the retention. And, to answer your question regarding an appointment with a dietitian, we ask that you first obtain a referral from your physician. This referral can be faxed to the hospital’s Central Scheduling department at 812-353-9606. Once they have the referral, you can call them at 812-353-9600 and let them know you have a referral to meet with a registered dietitian. They can let you know what our availability is. Please plan an hour and a half to spend with us and if you would like to submit the charge to insurance, you may want to contact your insurance carrier first and see if Medical Nutrition Therapy is a covered benefit.
Q:
What are your thoughts on the shake products like Body by Vi, Shakeology and Plexus Slim? So many people are using them in their weight-loss journey. They claim to include everything and more that our bodies need for better health and more energy.—Tracy, Monroe MATAVULI: It does seem as if a lot of individuals are using these meal
replacements in their weight-loss journeys. While these items can be helpful tools for weight loss, I would recommend you research each one before you choose to utilize them. Many of them are nutritionally sound in terms of adequate balance of carbohydrate, protein and dietary fat as well as supplemented with vitamins and minerals. However, many of them are also supplemented with dietary supplements such as caffeine, gensing, guarana or other “natural” stimulants that could be harmful to your body. Good luck on your journey!
Q:
What are your thoughts on a cleanse—not eating for a day or more to remove toxins from the body? What seemed like a fad now seems to be advocated by fitness and nutrition folks. MATAVULI: Our bodies “cleanse” all the time through detoxification via the liver and removal of waste and toxins by the kidneys. I have known people who will fast for a day or two and report they feel much more energy afterwards or feel better in general. Metabolically speaking, if a person fasts on a consistent basis, their metabolism may be negatively affected with inadequate energy intake. I have not seen any scientific research reporting positives (or negatives for that fact) on “cleansing” and don’t necessarily think it is something our bodies must have to function normally. If one is making healthy food choices on a daily basis, consuming adequate fluids and getting adequate sleep, their bodies should be just fine without a cleanse.
For a complete transcript of Stacey Matavuli’s chat and previous online chats go to myINstride.com.
December 2013 • INstride 15
go gadgets: Equipment to get you moving
By Kathryn S. Gardiner
Carry that
weight
In this monthly feature, INstride and local fitness experts introduce you to different exercises for an active lifestyle. This month, Adam Schaeuble of Next Generation Personal Training in Bloomington highlights the deadlift. Bill Howard demonstrates. The deadlift gives you a lot of bang for your buck with many muscle groups working together. This is an excellent exercise to train your posterior chain, which can be a weak area for many people. Proper form is crucial. If done correctly, you can see benefits in strength and lean muscle development. If done incorrectly, you can injure yourself.
A
B
C
D 16 INstride • December 2013
E
Deadlift n Walk your feet underneath the bar so that the knots of your shoelaces are directly underneath the bar. You should have a hip-width stance. n Stand up nice and straight and brace your upper back, lower back, and abdominal muscles. n Keeping your core muscles tight, bend at the hips and knees in order to grip the bar. [A] Your hands should grip the bar just outside of your foot position. Some people prefer to have their palms facing the body [B] and some prefer an “over/under” grip [C] with one hand turned with the palm facing away from the body. This grip will help ensure that your hand strength isn’t a limiting factor in this exercise. n At this point it is a good idea to reassess your upper back, lower back, and abdominal muscles. Take a nice deep breath in and tighten everything up. Your back should be at about a 45-degree angle and ideally your shoulders should be right over the bar. n Look directly in front of you and then initiate the lift by driving your feet into the floor, weight focused mid-foot to heel. [D] Keep the bar close to your body through the entire range of motion. n Your hips and low back should reach the final lockedout position at the same time. Stand nice and tall at the top of the movement and keep the upper back, lower back, and abdominal muscles tight. [E] n Return the bar to the floor with the same proper technique.
A
B
A great starting strength goal would be to execute 3 sets of 10 repetitions of the deadlift with 50 percent of your bodyweight on the bar. As you get stronger, be sure to focus on proper technique in order to prevent injury. Good Morning A great bodyweight alternative to the deadlift is the good morning. This exercise will help build up the strength in your lower back, gluteus, and hamstring muscles so that you can eventually perform deadlifts with a loaded bar. n Stand up straight with hands behind your head. Feet
should be slightly wider than hip width apart. [A] n Initiate the movement by slightly bending the knees
and pushing your hips backwards. The upper body will naturally fold forwards. [B] Focus on keeping your abs tight and maintain a slight arch in your low back. n Continue to push the hips backwards until the upper body is almost parallel to the floor. Focus on putting all of your weight into your heels. You should feel a nice stretch in your hamstrings when done properly. n Return to starting position, keeping core tight and flexing the hamstrings and gluteus muscles.
December 2013 • INstride 17
Pool Spirit 18 INstride • December 2013
David Snodgress | INSTRIDE
By Olivia Druckemiller
Bloomington woman with cerebral palsy an inspiration in water aerobics class
By this past summer, her fifth year of water areobics, she had made even upus nephritis, a form of more progress and now has a strong cerebral palsy, affects but does bond with her teacher. not control the life of 36-year“This summer, she also lost about 15 old Patricia Meranda. She has two pounds, which, I believe, increased her hearing aids and wears glasses but mobility,” Asbell said. they simply complement the smile she’ll always One thing that’s great about the deep water have on her face. workouts, Kolovou said, is “it’s pretty much a After she and her family moved to Blooming- liquid weight room.” There’s some water ton, they began going to the Indiana University running but mostly movements to water, and outdoor swimming pool. Deborah Asbell, participants get both cardio and resistance work. Meranda’s mother, asked the aquatic director if From the 40-plus people who attended last her daughter would be able to attend the water summer’s class, Kolovou chose Trish for the areobic classes that were being taught by Tatiana “Positive Attitude” award. Kolovou. Though Meranda has several medical Student and teacher have become close. issues resulting in limited range of motion, “Trish calls her ‘my best friend,’” Asbell said. Kolovou didn’t mind at all if Meranda joined the “We have as close as a teacher/student relationclass. ship as can,” Kolovou said. “We always reconnect “I was not concerned about Trish joining,” in the summer. Kolovou said. “Water fitness is inviting to “Trish’s health has improved, her range of anybody.” She said the only people she doesn’t motion has increased and her smile is ever bigger, allow into the classes are those who are afraid of shining over all of the participants who come to the deep water in which the classes are taught. the class each summer. The first summer Meranda started the water “Trish is an inspiration to me and the reason I areobics classes, she was not able to get herself like to spread the ‘gospel’ of health and fitness out of the pool, but by the end of the second through teaching group fitness classes. I always summer Meranda had gotten strong enough to say that exercise is transformational–Trish is a use the ladder and get out of the pool by herself. live example!”
L
David Snodgress | INSTRIDE
Trish participates in a water aerobics class at the Monroe County YMCA
December 2013 • INstride 19
spotted Ron Selby, of Zionsville, rides along Turkey Track Road during the Hilly Hundred
Jeremy Hogan | INSTRIDE
Jeremy Hogan | INSTRIDE
ABOVE: Hilly Hundred riders travel along Turkey Track Road LEFT: Tom and Traci Dalheim enjoy a run at Spring Mill
Create your own photo galleries at myINstride.com.
garet cobb | INSTRIDE
20 INstride • December 2013