INstride January 2014

01 14

Blue Skies In

Bloomington woman forges new life after cancer

A Strong Resolve Tips for sticking to your new year’s resolution

Community Course Bloomington church opens a 5K trail to the public

HT-6212888

www.myINstride.com

01 14 FEATURES

L E A R N

H E A L

L I V E

stride

DEPARTMENTS

03 Editor’s Letter

06 Health Chat Affordable Care Act; network of doctors

07 Calendar

12

COVER STORY

Blue Skies In

Bloomington woman forges new life after cancer

11 Fresh Pick Cabbage

16

O4

Exercising with Arthritis Surgeon highlights the dangers of resting joints

08

A Strong Resolve

Tips for sticking to your new year’s resolution

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Community Course

Bloomington church opens a 5K trail to the public

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Centered in Bloomington Local triathlete and business owner shows razer-sharp focus

Go Gadgets Boxing bag

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, Seth Tackett, AnnMarie Schiavone, 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. Š2014 Schurz Communications, Inc. All Rights Reserved

Coming up in February n

Dann Denny investigates the causes, treatments and preventions of osteoporosis in a Q&A

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All our monthly features continue: Spotted, Fresh Picks and Go Gadgets.

ON THE COVER Cancer survivor Dana Cattani does strength and conditioning exercises at the Monroe County YMCA. Photograph by Jeremy Hogan for INstride

2 INstride • January 2014

Editor’s letter

New Year, New Commitment to Fitness Happy new year! I’m filling in for Bob Zaltsberg at the editor’s desk for this issue of INstride as we kick off a new year of bringing you local fitness inspirations, along with health and wellness tips for better living.

AnnMarie Schiavone talks with Sue Aquila, the owner, mother and triathlete behind the Bloomington Bagel Company. In October, Sue competed in the Iron Man World Championship in Hawaii. In our pages, she shares the thoughts and methods behind her impressive drive and focus. Maybe her tips can help you with your new year’s resolutions.

And in addition to Sue’s techniques, intern reporter Olivia Druckemiller checks in with Kendall Basore at IU Health Bloomington for her tips for keeping your resolutions—and what can make those lifestyle changes so difficult to maintain.

All of our usual features will be back in this year of INstride, including our Q&A, which this month answers your questions about the new health care marketplace, our Spotted page and our Fresh Pick. This month’s Fresh Pick: cabbage!

Read on to get your year started with a punch (literally, if you want—check out the Go Gadgets feature). Here’s to a great 2014!

Kathryn S. Gardiner

January 2014 • INstride 3

Exercising with Arthritis Surgeon highlights the dangers of resting joints

By Carol Johnson

A

rthritis sufferers who have believed for years that the best remedy for stiff joints is to let them rest would be surprised to know that physical activity can help relieve arthritis pain and can actually improve symptoms. Dr. Jonathan Surdam, joint replacement surgeon at IU Health Bloomington, encourages arthritis sufferers to be physically active and spoke to INstride magazine about the role exercise can play in helping those with arthritis improve function and quality of life.

So many people with arthritis believe exercise is bad for their joints or causes more pain, explain how exercise improves function.

“I’m a firm believer in the old saying, ‘if you don’t use it, you lose it.’ The muscles around the joints, if they are not strengthened and trained, they get weak, and arthritis has a tendency to flare up. So the stronger the muscle is around the joint, the less stress the joint sees.”

Since arthritis sufferers may have been avoiding physical activity, what kind of exercise is best?

“The kinds of exercise I encourage patients to pursue are non-impact aerobic. Swimming is ideal, the elliptical and exercise bike put minimal stress on joints 4 INstride • January 2014

... those are things that really help people with arthritis the most.”

How much exercise do you recommend to patients?

“Usually, I recommend a half hour a day, three or four times a week, of moderate exercise. The idea is to keep the joints moving and do some cardiovascular maintenance. I think many times people fear pain during exercise or they fear it will make things worse.

Once you have an arthritic joint, it’s hard to make it worse with exercise.”

What is osteoarthritis and can it be avoided?

“Osteoarthritis is the most common form of arthritis, caused by the normal wear and tear on joints most Americans will get by the time they get into retirement age. Hereditary components do play a part, and if you are engaged in work or a hobby that is hard on your joints, that can also play a factor. Obesity will

Jeremy Hogan | INSTRIDE

Dr. Jonathon Surdam of IU Health Bloomington promotes the benefits of exercise with his arthritis patients

lead to joints wearing down and a fracture or injury to a joint can lead to arthritis down the road.”

In the case of patients where surgery cannot be avoided, can they still benefit from exercise?

“I definitely think exercise can delay the need for surgery. And if you do need surgery and you’ve been active, it enhances your recovery from joint replacement surgery ... many people find they can jump into life more quickly if they exercised regularly before their surgery.”

And what do you see in patients who don’t exercise?

“Poor cardiovascular conditioning is one of the biggest problems we see. If patients become more sedentary, it puts them at risk for heart attack, hypertension, diabetes and obesity. I can’t stress enough: non-impact exercise, a half hour, three to four times a week has all sorts of preventive benefits.”

Arthritis facts n

One in five (22 percent) adults in the United States reports having doctor-diagnosed arthritis.

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Almost 44 percent of adults with doctor-diagnosed arthritis report no leisure-time physical activity compared with 36 percent of adults without arthritis.

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Among older adults with knee osteoarthritis, engaging in moderate physical activity at least three times per week can reduce the risk of arthritis-related disability by 47 percent.

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66 percent of adults with doctor-diagnosed arthritis are overweight or obese (compared with 53 percent of adults without doctor-diagnosed arthritis).

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Weight loss of as little as 11 pounds reduces the risk of developing knee osteoarthritis among women by 50 percent.

Source: Centers for Disease Control

January 2014 • INstride 5

Q&A: Affordable Care Act; Network of Doctors Q:

What if you have an emergency and the hospital is not in network? What if you have a major health crisis and doctors you need are not in network?—BA, bloomington STOWERS: Insurance plans cannot require higher co-payments or co-insurance if you get emergency care from an out-of-network hospital. They also can’t require you to get prior approval before getting emergency room services from a provider or hospital outside of your plans network.

For more from this chat and other health chats, go to myINstride.com

Q:

I

n December’s live chat, Scott Stowers, regional manager of IU Health Individual Solutions in Bloomington, and Nancy Woolery, Health Projects coordinator with the city of Bloomington teamed up to answer your health care marketplace questions.

Q:

Will IU Health be accepting Anthem plans purchased through the exchanges?—Patrick, Bloomington STOWERS: IU Health Facilities and Physicians will be out of network for the Anthem Individual Marketplace Plans and in network the for the MDwise plans.

Q:

I am currently offered health coverage from my employer, with them covering a portion of the expense. Am I eligible for coverage on the exchange?—Local Girl, Bloomington STOWERS: You would be eligible to shop for different coverage on the exchanges even though your employer currently offers insurance. However, if the coverage offered by your employer meets the minimum marketplace standards and the annual cost of your premiums is less than 9.5 percent of your household income, you would not be eligible for premium assistance or cost-sharing assistance.

Q:

With the Affordable Care Act, if people don’t buy insurance they will pay a penalty. How exactly will that penalty be charged? From federal income taxes? Just curious. Thanks!—BSM, Bloomington STOWERS: You are correct—the penalties will be assessed when you file taxes.

6 INstride • January 2014

Do I need to find a place to sign up in Greene County since I live there, or can I get help with insurance in Bloomington since I work here?— Jennifer, Bloomfield STOWERS: IU Health Individual Solutions is a regional program and we serve Greene County. You can find assistance with one of our 13 navigators by contacting us at 1-800-313-1328. We can provide assistance to you in our Bloomington office located at 413 S. Landmark Ave. We can also arrange to meet with you in Bloomfield, if that would work better for you.

Q:

What is the difference between the premium tax credit and the cost-sharing reductions? If you qualify for one, do you automatically qualify for the other?—Jessica, Bloomington STOWERS: These are two different types of assistance and they each have separate eligibility criteria.

The premium tax credits are available to individuals and families whose income is between 100 percent and 400 percent of the federal poverty level. That is between $11,490 and $45,960 for an individual or $23,550 and $94,200 for a family. Premium tax credits can substantially reduce your monthly insurance premium payments.

The cost-sharing reductions are available to individuals and families whose income is between 100 percent and 250 percent of the federal poverty level.

That is between $11,490 and $28,725 for an individual or $23,550 and $58,875 for a family of four. You have to choose a Silver level plan to be eligible for cost-sharing reductions. Cost-sharing reductions can substantially lower your out-of-pocket expenses, such as deductibles, co-pays and co-insurance, as well as your annual out-of-pocket maximums.

calendar

Jan. 18

Frosty Trails 5 Mile WHERE: Brown County

State Park, 1810 Ind. 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: inrunco.com Indy Winter XC 5K 25 WHERE: Southeastway Park, 5624 South Carroll Road, Indiananapolis, Ind. WHEN: 9 a.m.

DESCRIPTION: RaceMaker Productions is excited to launch Indy Winter XC. The race offers runners a fast, painful, gritty 5K during what is sure to be some of the worst weather possible.

Southeastway Park has played host to high school XC meets for thousands of cross country runners, and now it will play host to all ages of runners in the middle of winter.

MORE INFO: racemaker.org/ indywinterxc/

March Dances With Dirt Gnaw Bone WHERE: Mike’s Music and Dance Barn, 2277 Ind. 46 W, Nashville, Ind. WHEN: 5:30 a.m.

DESCRIPTION: For those of you unfamiliar with Brown County, Indiana, the terrain will bring you shock and awe. Vicious 600-foot ridges, breathtaking natural beauty and wicked trails abound.

Gnaw Bone is about one mile out of Nashville, Ind. Back for 2014— the world’s most difficult 10K.

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Expect double your road time and triple the effort! The other race distances, 13.1, 26.2, 50K, 50 miles and 100K relay courses are also challenging. Come join us at the Bone and see what you’re made of. The reward is a post race barnyard barbecue with a jammin’ country band!

DESCRIPTION: Enjoy the spring wild flowers and beautiful scenery of McCormick’s Creek State Park. Packet pick up and on-site registration begin at 7:30am at the Nature Center.

Prizes will be awarded to the top male and female overall runners and walkers. Awards granted

to the top 2 age group winners, male and female, in the run and first place age group winners, male and female, in the walk.

This event raises funds for Owen County Family YMCA. MORE INFO: (812) 828-9622 or programs@owencounty ymca.org

January 2014 • INstride 7

Mag 7K Run & Expo 22 (Fundraiser for Mag 7) WHERE: Smith’s Shoe Center, 1917 S. Walnut Street, Bloomington, Ind. WHEN: 9 a.m.

DESCRIPTION: All funds go towards the all-volunteer work of the Mag 7 Race Series. The 7-kilometer course incorporates much of the YMCA 5K course without the Winslow Street Hill.

MORE INFO: mag7raceseries.com

April 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 and is also very challenging.

MORE INFO: hoosierhalf.com

5

Friends of McCormick’s 19 Creek 5K Run/Walk WHERE: McCormick’s Creek

Park, 250 McCormick’s Creek Park Road, Spencer, Ind. WHEN: 8:30 am

FORM ING A Tips for sticking to your new year’s resolution

By Olivia Druckemiller

N

ew year’s resolutions seem to be hard to keep.

Here are 10 tips from Kendall Basore, EAP therapist at IU Health Bloomington, to help stick to that new year’s resolution this year.

Be specific. You may decide “to lose weight,” but that’s too general and doesn’t provide a sufficient direction. Ask yourself, “How much weight do I want to lose? Is it the number that matters or how I fit into my clothing?”

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Have a plan. It is not enough

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Be realistic. Set goals that

to say you want to make a change—you need to decide what steps you’re going to take. Think about how you are going to incorporate this change into your life. If you want to “exercise more,” figure out how often, what day(s) of the week and even times of the day that work best in your schedule, how long you want to exercise, and what type of exercise you’ll do.

make sense for your own life and make sure they are actually obtainable. Allow yourself to cheat sometimes. If you tell yourself “I’m going to stop eating sweets,” you probably won’t maintain that.

Kendell Basore

David Snodgress | INSTRIDE

8 INstride • January 2014

Strong Resolve Instead, consider, “I’m going to limit myself to three sweets per week.”

If you can, word your goal in positive terms, not negative. Trying to stop or avoid

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doing something is not only difficult, it leads to feeling deprived. We’re more likely to follow through if we feel like we’re gaining something. Take the example above. Doesn’t saying, “I’m going to add in two more servings of fruit to my day” sound better than “I’m going to limit myself to three sweets per week?”

5

Make small goals. If the

change is something really big or involved, it may be easier to break it down into steps than simply focusing on the end result.

For example, if you want to quit smoking, start out with just trying not to smoke for a day, then two days, then a week, etc.

6

Find what motivates you.

When you’re first starting out, it’s exciting and motivation is high. As time goes on, that initial enthusiasm and gumption can wane. It’s helpful to have both intrinsic and extrinsic motivation.

“Saving money so I can eventually

buy a new car” won’t mean as much when you have nothing in the fridge and are tempted to eat out for the second time in a week. Reward yourself for sticking with it!

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Consider the barriers. It’s

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Have an accountability buddy. When you’re weak

important to think about the obstacles (literally or figuratively) that can impede progress. Is it time?

Money? Motivation? Your resolution should include some contingency plans for dealing with these problems so that you don’t use it as an excuse for abandoning your whole plan.

and struggling, you need a cheerleader to help keep you going and remind you why you’re making the change in the first place.

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Don’t expect perfection. If

you fall off the wagon, don’t guilt-trip yourself. That’s not helpful. Know that slip-ups happen and that just having a goal is a good thing—it means you are open to change and believe in your own self-improvement. Be proud of that!

for help. If you have a 10 Look resolution, but just don’t

know where to start, consider talking to a counselor to help create a manageable plan that works for you.

“I think people don’t keep their new year’s resolutions because most fail to consider all that goes into making a lasting change in their lives,” Basore said. “It’s all too easy to get swept into the excitement of the holidays and simply make a resolution because ‘that’s the thing to do.’

“We get lured in by the thought of starting new and making the next year better than the last, but I think we can also get impatient with the process, assuming that it will be easy and quick, not realizing that it will likely be a continual process that requires consistent commitment.

“Some may even go into it assuming they will fail, especially if they haven’t had much success in the past.”

Basore’s personal new year’s resolution this year? “Identify one thing that I am thankful for every day next year.”

January 2014 • INstride 9

10 INstride • January 2014

FRESH PICK

By Olivia Druckemiller

Vitamin Cabbage Veggie packs slaw with antioxidants What vegetable could possibly contain more vitamin C than an orange? Would you guess cabbage?

Cabbage, part of the brassica family, also known as cruciferous vegetables, is one of the healthiest foods out there according to organicfacts.net.

It is rich in vitamin C, sulfur, fiber, beta carotene, calcium—the list goes on.

It is also great for treating constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, arthritis, eye disorders, heart disease, aging, and Alzheimer’s disease. There’s not much this veggie can’t help or prevent. Vitamin C reduces free radicals in your body—one of the fundamental causes of premature aging. Vitamin C also helps repair the wear and tear put on bodies throughout the years. The high amount of sulfur helps the body fight infections in wounds and reduces the frequency and severity of ulcers.

Being rich in fiber, roughage cabbage “helps the body retain water and it maintains the bulkiness of the foods as it moves trough the bowels,” said the website. Which

means it’s a good cure for constipation and other digestive complications.

Cruciferous vegetables are known for having a powerful antioxidant quality.

The richness in beta carotene helps with eye care.

People turn to cabbage to help prevent macular degeneration and promote good eye health. Beta carotene has been positively linked to reducing chances of prostate cancer, which is an extra bonus on top of the other anti-carcinogen effects of cabbage.

Cabbage is a great brain food, particularly red cabbage because it contains vitamin K and consuming vitamin K can improve your defense against neural degeneration, Alzheimer’s disease, and dementia.

The best way to eat cabbage is raw, according to the website. When you cook cabbage it loses most of the nutrients.

So dice, chop and indulge in your favorite healthy coleslaw.

Tijuana Torta 1 15-ounce can black beans, rinsed 3 tablespoons prepared salsa 1 tablespoon chopped pickled jalapeño 1/2 teaspoon ground cumin 1 ripe avocado, pitted 2 tablespoons minced onion 1 tablespoon lime juice 1 16- to 20-inch-long whole-grain baguette 11/3 cups shredded green cabbage Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl. Cut baguette into 4

equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust.

Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve. Makes 4 servings.

January 2014 • INstride 11

Jeremy Hogan | INSTRIDE

Susan Woods, left, takes Dana Cattani’s blood pressure at the Monroe CountyYMCA

Blue Skies

In

Bloomington woman forges new life after cancer

By Seth Tackett

O

ne trip to the doctor in April of 2012 changed Dana Cattani’s life forever.

The 46-year-old mother of three was diagnosed with Stage III endometrial cancer after an ultrasound found a cancerous polyp in her uterus, which had also spread to her lymph nodes.

For the next several months, while undergoing treatment, the California native visited the doctor 134 times and found herself couch-ridden, basically

12 INstride • January 2014

helpless, reading a lot of books and memorizing every aspect of the ceiling fan that hung above her new life.

“I felt like I had been crawling on my belly for 10 months. It had become a full-time job for me to be a cancer patient,” Cattani said. “When the treatment ends, it is a wonderful thing. But it’s also a point of uncertainty. A patient is not all better when the treatments end. The patient is often at rock bottom.”

The next step for Cattani, in a life full of ambiguity, would be getting off that couch and getting back into the world that she hadn’t lived in for nearly a year.

Her life was at yet another crossroads, a fork in the road that most cancer patients approach.

Cancer survivor Dana Cattani, center, does strength and conditioning exercises at the Monroe County YMCA

Jeremy Hogan | INSTRIDE

What do you do after the treatments, the radiation and chemotherapy are over?

“The doctors say. ‘Great, we are all done. We’ll see you in X number of months,’” Cattani remembered. “I thought, ‘Now what?’

“You have all these doctors when you are in treatment. I have a surgeon, I have a medical oncologist, I have a radiologist. Those doctors oversee the treatment time. But then they seem to fade into the background when you finish treatment. This is where the W.I.S.E program steps in and fills a void in terms of monitoring and supporting and helping. They step in and oversee the healing.

“I view the Y [the Monroe County YMCA] as the healing portion of this cancer experience.”

Her oncologist and members of her support group recommended the Working Out to Improve Strength and Endurance (W.I.S.E) Program.

The program provides a supportive environment in which cancer patients, in all phases of recovery, work to improve their functional status and quality of life through physical activity and multidisciplinary education programs.

It is a collaboration between the YMCA, IMA/ Premier Healthcare, the Olcott Center and Indiana University.

January 2014 • INstride 13

Doing stretches is part of the Working Out to Improve Strength and Endurance (W.I.S.E) Program at the Monroe County YMCA

In March of 2013, she began made a decision very early on “I felt in order for me to to“Iidentify taking classes three times a week at myself as a cancer pathe YMCA on Highland Ave. learn how to be a cancer tient,” Cattani said. “I felt in order Three months later, a landmark for me to learn how to be a cancer patient, I needed to be patient, I needed to be around moment occurred for Cattani, one of the younger members of the other cancer patients, particularly around other cancer program, whose abdominal surgery the ones who are doing it with patients, particularly robbed her of any core body grace and courage, and those strength. While lying on a mat, people are all over at the Y. the ones who are doing it “The people who I worry Cattani lifted her leg up, and held it, proudly, perpendicular to her with grace and courage, about aren’t at the Y. They are at body. home on their couches. The people and those people are “The day I did that in June was at the Y are engaging in life, and I really a milestone day for me,” Catwanted to be in that group.” all over at the Y.” Cattani is not only a member of tani said with a smile. “I thought, ‘I Dana Cattani that group, she lives it and is rereally am making progress and healing is possible.’ It’s not minded of that every Monday always clear that healing is possible when you are in when her instructor recites a mantra that has more and treatment and you are crawling on your belly and more meaning for Cattani every time she hears it: all you can see is the pavement.

“Blue skies in, grey skies out. A wonderful Monday in “A part of what the Y does is flip you over and get and all of our cares and worries out.” you to look up.”

“The first time I heard her say that, I teared up,” Cattani began to not only look up, but forward as Cattani said. “Because I thought, ‘That is why I’ve she traversed her way through recovery. She had to come.’ I’ve come to get those cares and worries out and decide now who she would be in this new, yet unwant- to get the wonderful Monday in. Who doesn’t want to start the week like that?” ed chapter of her life.

Jeremy Hogan | INSTRIDE

14 INstride • January 2014

2K

That Rd.

Hay field r Clea

Parking

Tra

Hay field

Church

il

3K

ek Cre

Playground

4K

Park in the lot west of the church.

Floow the gravel road east to the bridge to the shelter house. The course follows the solid blue line for the first 4 kilometers, returns to start and then follows the dashed line to the finish.

START n rde

Ga

FINISH Shelter house 1K

By Olivia Druckemiller

E

mmanuel Baptist Church has recently developed a new 5K trail, and they want to invite everyone for a run.

Associate pastor Tom Kammel got the idea of putting a 5K track at his church when he was talking to a coach who mentioned a church in Carmel had a track available for their community.

Kammel’s son runs cross country for Lighthouse Christian Academy and going to his meets, Kammel has noticed that most schools don’t have very good tracks or even a track at all.

or kp Ro c

Bloomington church opens a 5K trail to the public

tR d.

Community Course Clear Creek Trail

Gordon Pike

Detail area That Rd. 37

“We want to provide opportunities that some may not have,” Kammel said.

He wants the new track to be available for the community and schools that may want to use it as a training course. The track is right off the Clear Creek Trail, so runners who may want to switch it

up and run on grass now have that option, “if they want to stop beating the asphalt,” Kammel said.

The trail will be maintained, marked, rolled and mowed—along with also being the home course for Lighthouse Christian Academy cross-country team.

The course will be ready for runners come spring. “We need people to come out and run on it,” Kammel said. “We want to know if the track is marked well and easy to follow.”

The track will be used to hold charity races after spring when the grass is growing and the signs are correctly marked.

Kammel wants to make sure there isn’t anything else the track may need and is encouraging feedback. “We want to make it as good as it can be,” he said.

January 2014 • INstride 15

go gadgets: Equipment to get you moving

By Kathryn S. Gardiner

Punching Power Gloves and bag provide workout that’s a knockout

In this monthly feature, INstride and local fitness experts introduce you to different accessories for an active lifestyle. This month, Aaron Biggs of Next Generation Personal Training in Bloomington highlights the boxing bag. Julie Miller demonstrates.

Boxing techniques can build both mental and physical health at any age. Fitness boxing has become one of the most popular ways to get in shape in recent years. It improves aerobic and anaerobic conditioning while developing speed, balance and hand-eye coordination. When utilizing a proper stance and form, boxing constantly engages and strengthens your core. Plus, it’s a fun and healthy stress reliever.

Proper execution of both your stance and punches will give you the most out of your boxing workout as the two work simultaneously 100 percent of the time. Perform techniques correctly to prevent injury and wear gloves to protect your hands. And never enter a boxing ring without thorough training.

Fighter Stance [A] Follow these basic steps to find your correct stance. Your feet and body will move during your workout, but you’ll always come back to this stance. n Stand with feet shoulder-width apart, with weight evenly distributed on both feet. n Rock side to side while lifting your feet just barely off the floor.

This will help relax your hips, knees, and ankles, allowing you to feel more comfortable. n While rocking side to side in your shoulder-width stance, take your right foot a few inches behind the left foot to what feels comfortable.

16 INstride • January 2014

A

Close fists and bend arms at the elbow, bringing your left fist a few inches away from your face, just below your eyeline. Bring your right fist up to shoulder height, a few inches away from your right shoulder. n Adjust as necessary to feel comfortable and confident.

All punching techniques should begin in this stance. Instructions outline the stance for orthodox or right-handed fighters. For southpaw stance, perform all of the above with opposite leg and arm. n

B

Right foot should be forward with right hand just below eyeline.

Squared Stance [B] Alternative to fighting stance n Stand with feet shoulder-width apart, with weight evenly distributed on both feet. n Bend knees slightly while keeping your chest up tall. n Close fists and bend at the elbow, forming a 90-degree angle with both arms still at your sides. n Keep shoulders relaxed and eyes looking straight ahead.

Jab Instructions for orthodox stance. Southpaw stance should use opposite leg/arm. n Extend left arm while rotating your fist to a horizontal position out in front of you to hit the bag. When left arm is fully extended, wrist, elbow and shoulder should be in a straight line with your collarbone. If your arm cannot fully extend before hitting the bag, back up a few steps. Bag should positioned right at the end of your full jab. n Bring arm back to fighter stance.

3 sets of 15 repetitions, both orthodox and southpaw

Cross Instructions for orthodox stance. Southpaw stance should use opposite leg/arm. n Extend right arm across your chest to hit the bag while rotating your fist to a horizontal position. Keep your wrist, elbow and shoulder in line with your collarbone. n When punch is fully extended, your torso should be slightly rotated in the same direction. n Return to fighter stance.

3 sets of 15 repetitions, both orthodox and southpaw

January 2014 • INstride 17

Sue Aquila was among the competitors in the early morning 2.4 mile swim in Kailua Bay during the 2013 Ironman World Championship in Kona, Hawaii.

Aquila finished first in her age division.

Local triathlete and business owner shows razer-sharp focus

By AnnMarie Schiavone

S

ue Aquila has a secret to share: she doesn’t believe in seeking life balance. By disregarding the idealistic balance of time, which so many individuals unsuccessfully strive to achieve, the Bloomington resident, business-owner, triathlete and mom is able to find calm in focusing her attention on one priority at a time.

To build the staple that is the Bloomington Bagel Company, Sue relies on the knowledge and skills of

18 INstride • January 2014

experts. To train for a 2.4-mile swim, a 112-mile bike and a 26.2-mile run in an Ironman triathlon, nine different times—Sue maintains consistency. To raise a happy, close-knit family, Sue stays healthy.

Her efficient daily routine and seamless execution (on the day of this interview, she’d already tackled a morning run, and was tending to emails while overseeing things at the BBC), make it easy for people to miss part of why Sue Aquila is such a powerful inspiration to women who are trying to ‘do it all.’ But, at the core of her razor-sharp focus and powerful determination lie Sue’s top three priorities in life: “You can’t do everything well at the same time,” said Aquila. “I decided the first three things that were important in my life: my family, my health

Chris Stewart | Associated Press

Centered in Bloomington

“What I do is not for everyone, but triathlon is a great way to get fit and have fun.”

SUE AQUILA

and my business. I make all decisions based on those three things.”

Clearly, the focused approach is productive. Sue competed in the Ironman World Championship on Oct. 11, 2013 in Kona, Hawaii and ranked first in her age division. “This is the second year that I qualified and went to Hawaii,” said Sue. “It’s an amazing athletic event. It’s one of the only athletic events where you actually compete against pros. I felt very fortunate to be there and be part of the experience.”

Sue wasn’t always the elite athlete she is today. “I was overweight most of my life. I started the business and it was doing great, but I was really concerned, long term, with my health,” she said. In 2000, Sue started running with a local group each morning. “This all started as a way to be healthy. I ran for a while and then a friend suggested that I take up triathlon.”

After finishing in the back of the pack at her first triathlon in Shelbyville, Sue found all the more motivation to improve. “Since high school, competing in triathlon had been a dream in the back of my head,” she said. “Finding the motivation to stay fit was key for me. I love getting out there and improving in the sport, and the sport allows me to be fit.”

Since her first race, Sue has competed in a host of multisport endurance events and even extends her love for adventure and competition beyond triathlon.

“Every summer I take my nephews on an adventure, like whitewater rafting or scuba diving,” she said. “It’s fun to be active with them. I also coach people and take a lot of trips with my family, which are centered around things like hiking or running or being healthy.”

Sue’s passion for health and fitness also shows up in her business “The BBC sponsors a free race at Thanksgiving. Around 600 people usually show up. Oh, and you’ll never see doughnuts at the BBC.” Designing a life that allows her to do what is most important is Sue’s foundation for success. “Every business owner can set up his or her life to have the time to do what’s important,” she said. “I can run my business from my phone anywhere in the world. It’s about efficiency, but also not getting lost in the free time. It can be overwhelming for the do-ers. You have to find things that you enjoy and can do during your free time.”

COURTESY PHOTO

Sue Aquila, second from right, has competed in nine triathlons. In 2009, she was at the USA Triathlon Age Group Nationals in Tuscaloosa, Ala., with fellow Bloomingtonians, Tatiana Kolovou, Sarah Sanders, and Bob Costello.

A 20-hour per week training schedule may not be your cup of tea to sip during free time, but Sue offered four valuable steps to take toward finding success, getting fit, trying a new activity and living your ideal life.

1

Spend less time doing things that don’t matter. “I’m always amazed with how much

time people spend on activities that don’t bring a lot of value to our life,” said Sue. “You can find the time, look at how much TV you watch or how much time you spend on your phone. Cut some of that out and see how much time you’ll have.”

Be consistent with fitness. “I don’t miss 2 workouts unless it’s an emergency or I have a fever. I say ‘no’ a lot and always have my workouts done by dinnertime. Consistency pays off.”

Find a mentor. “My coach and I touch base 3 every week; it helps to have people keeping me accountable,” said Sue. “What I do is not for everyone, but triathlon is a great way to get fit and have fun. Take baby steps; swim a little; bike a little; run a little. People can do it in 12 hours or less. Spend a few years having fun in the sport and meeting great people; then decide if you want to advance to another level.”

4

Imagine your perfect life and work backward. “I live near a pool, a bike route

and a running route; eliminating a commute saves a lot of time. I can also see what I need to do for training, on my phone. People can do this if they plan, and surround themselves with supportive people.”

January 2014 • INstride 19

spotted

GARET COBB | INSTRIDE

Tim Strunk runs in Bedford’s Wilson Park

Jeremy Hogan | INSTRIDE

Dave Chambers does weight training at the Iron Pit

Jeremy Hogan | INSTRIDE

Lannie Pullon deadlifts 545 pounds at the Iron Pit in Bloomington

20 INstride • January 2014

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