INstride - March 2014

03 14

sweet SUCCESS

How a Bloomington chocolatier lost 50 pounds—and keeps it off among sweets

FIRE IN THE BELLY Firefighter switches addiction from tobacco to running

PILGRIMAGE ON WHEELS Bloomington couple lead long bicycle trips for physical, mental, spiritual growth

New primary care office for your convenience.

Our new Liberty Drive office location offers you more access to primary care in Bloomington. Our board certified family medicine providers have the expertise to care for you and your family.

J. Wesley Archer, MD Michael Hamilton, MD

Eric Knabel, DO Laura Knudson, MD

1520 S. Liberty Dr., Bloomington Call 812.676.4500 to make an appointment.

Š 2014 IU Health 02/14

HT-6219442

www.myINstride.com

03 14 FEATURES

L E A R N

H E A L

DEPARTMENTS

L I V E

stride

03 Editor’s Letter

07 ACHIEVE Community Spotlight Ivy Tech Bloomington Wellness Committee

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Pilgrimage on Wheels

Bloomington couple lead long bicycle trips for physical, mental, spiritual growth

11

08

Fresh Picks

Fire in the Belly

Chives

Firefighter switches addiction from tobacco to running

16

14

Heart Health Q&A

IU Health cardiologist answers your questions

18

A Bedford 13.1 New half-marathon turns Lawrence County hills into challenging course

Go Gadgets Chin-up bar

12

19

COVER STORY

Calendar

Sweet Success

20

How a Bloomington chocolatier lost 50 pounds—and keeps it off among sweets

Spotted Photos of fitness in action

March 2014 • INstride 1

stride Editorial director: Bob Zaltsberg Production & copy editor: Kathryn S. Gardiner Photo director: David Snodgress Senior writers: Jim Gordillo, Carol Johnson Contributing staff: Seth Tackett, Kathryn S. Gardiner, Jeff LaFave, 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. ©2014 Schurz Communications, Inc. All Rights Reserved

Coming up in April n We’ll introduce you to another “Fitness Inspiration”—

someone who has been inspired to become more healthy. n Our calendar of events will be beefing up as the

weather continues to warm. n Check out your friends and neighbors working out in

our monthly Spotted feature.

ON THE COVER David Fletcher, the owner of BLU Boy Chocolate. Photograph

by David Snodgress for INstride

2 INstride • March 2014

editor’s letter

Stories fit to inspire There are a lot of interesting people in our area with amazing stories about their fitness/wellness journeys. Reporter Jeff LaFave introduces readers to one of them today in David Fletcher. He’s a trained physician, who decided to stop practicing medicine to pursue another passion—being a dessert chef. You can imagine what that could do to your waistline and health. So in recent months, Fletcher decided to choose more exercise and fewer sweets. You can read the story, as well as others on people who have made fitness a priority, in this month’s edition—along with our other fixtures such as Spotted, Fresh Pick and Go Gadgets.

Here’s an invitation to all of you who know of anyone with a cool health/wellness/fitness story: suggest the story to us. Most of our stories about people like you and me who do something about becoming more healthy come about through readers’ suggestions. If you have any ideas, please send them to me at rzaltsberg@heraldt.com. They’ll go on a list and we’ll get to as many as we can. And thanks for reading INstride.

Bob Zaltsberg, editor

March 2014 • INstride 3

Pilgrimage on

Wheels Cricket and Norm Houze

Bloomington couple lead long bicycle trips for physical, mental, spiritual growth

E

By Seth Tackett

very year for the past 18, Norm and Cricket Houze have led a group of teenagers and young adults on bicycle trips all across the country.

This yearly three-week adventure that takes 60-70 boys and girls, ages 13-22, on the trip of a lifetime is called deCycles, and its home is Bloomington.

4 INstride • March 2014

DeCycles riders carry a flag from New York City for raising at the 10-year anniversary of 9/11 on the Ivy Tech Bloomington campus in 2011.

Monty Howell | INSTRIDE

Jordan Dunmead | INSTRIDE

Led by Norm Houze, deCycles director, and his wife, Cricket Houze, the 2013 deCycles celebrate their return to Bloomington at the Monroe County Courthouse.

“Bloomington is a cycling mecca,” Norm said. “This is the center of cycling in the Midwest. Bloomington stands out, not West Lafayette, not Louisville, not Cincinnati—Bloomington.

“You’ve got more males, more females, more adults, and more students pursuing cycling as a sport and as a recreation.”

The couple in their early 60s have called Bloomington home for 35 years, and thought their program could be another spoke in the wheel of the town’s biking heritage.

Norm lends his expertise on two wheels as a coach to Little 500 teams as well as the Bloomington South Solar Bike team.

“It’s great to have (the Bloomington South Solar Bike Team), and then we’ve got the Little 5,” Norm said. “You aren’t going to find that at Purdue or Northwestern or Ohio State, and then you’ve got the Hilly Hundred.

“This is just a great place for that. We saw all of that as an opportunity to see if this can stick here, and it has.”

It started in 1996, after the couple wanted their daughters, Alyssa Houze Loveall and Daphne Houze Kozek, to experience traveling the country on a bicycle.

“We just thought it would be neat to do what I did when I was a kid,” Norm said. “But there was none of that around here. So we started it up in a very simple way.”

The first trip was just a week long, but with their daughters in tow, things quickly took off.

“Our daughters got their friends to go and the next year they got more people to go and by the third year we had a waiting list,” Norm remembers.

The blueprint for deCycles came from a trip Norm took in high school. After moving from Pennsylvania to Indiana he was invited to go on a cross-country bicycle ride that changed his life.

“It was something new and different that I had never done,” Norm said. “When I went, I was sold on travel.

I was hooked on it.”

Part of what makes Bloomington the perfect fit for deCycles is the area’s rolling landscape, which is ideal for training young riders.

March 2014 • INstride 5

“It’s not just a bicycle trip. It is using a bicycle to gain greater growth in the person. Mentally, spiritually, physically.”

NORM HOUZE

Monty Howell | INSTRIDE

Norm Houze is greeted by his daughter Alyssa on the arrival of the deCycles bike group in Bloomington after their 2005 trip. Alyssa participated in the first leg of the trip earlier in the year.

“People from all over the country have asked, ‘How do you ride bikes here?’” Cricket said. “It is really a wonderful place to train because of all of the hills that drive you crazy. But you are always shifting, and learning how to ride.

“Training here is perfect for any terrain that we ride on. Any of it. They are ready.”

Not only is the terrain perfect, but so is the city’s dedication to bike paths.

“We aren’t intimidated with riding out on the roads, but somebody might be,” Norm said. “So you’ve got a lot of people riding a bike, and you’ve got the city responding by getting the bike paths out there.

“That is going to open more opportunities for other people who never thought of using a bike to go to work. We like that feature of it.”

This year’s trip will feature a trek through the southeastern part of the country. It begins on June 21 in Key West, Fla., and it ends 1,700 miles and three weeks later in—you guessed it—Bloomington.

“It’s not just a bicycle trip,” Norm said. “It is using a bicycle to gain greater growth in the person. Mentally, spiritually, physically.”

“When you have an adventure and when you leave your typical life as you know it. It is almost like a pilgrimage. You are going to get some personal growth and you will be tested—there are some challenges.

New challenges always bring new insights into how the world works and how you work.” n 6 INstride • March 2014

achieve community spotlight

By Courtney Packard

Ivy Tech flexing its fitness muscle With each new year comes a dramatic increase in gym memberships and sky-rocketing spandex sales as men and women resolve to carve better bodies with a renewed zest for health and wellness.

But long before the first thaw of spring, motivation begins to wane and the bright-eyed, optimistic gym-goers who were once so enthusiastic about their new fitness goals find themselves slipping back into unhealthy, sedentary lifestyles.

Health and wellness is a lifestyle, not a trend or a short-lived new year’s resolution. Good nutrition and physical activity should be an integral part of our daily lives, not just serve as a quick-fix when our pants no longer button or we have to fill a prescription for blood pressure medication.

One of Ivy Tech Community College-Blooomington’s most important strategic goals was to create a program that promotes health and wellness among its employees. The recently formed Wellness Committee has been tasked with providing education and resources to faculty, staff and students that will foster lifelong healthy habits.

The Ivy Tech Bloomington Wellness Committee seeks to help all those on campus develop and maintain healthy minds and bodies.

In the fall of 2013, the Wellness Committee made its official debut with the launch of WALK Ivy Tech, an incentive program that encourages employees to wear provided pedometers and monitor the number of steps they take each day.

Employees can record their steps online in hopes of becoming a “Walker of the Month” and earn

COURTESY PHOTO

The Ivy Tech Bloomington Wellness Committee seeks to help all those on campus develop and maintain healthy minds and bodies. health-conscious prizes. In the month of October, participating employees logged over 11,458,005 steps (which equates to 5,744 miles!), and the top walkers won individual gift certificates to Bloomingfoods.

WALK Ivy Tech is the overall theme of the Ivy Tech Bloomington’s Wellness Committee. The “walk” in WALK Ivy Tech is an acronym that stands for Wellness information, Activities, Lifestyle ideas, and Knowledge, words that summarize the college’s mission to improve its employees’ overall well-being. Other Wellness Committee objectives include gift card promotions for Bloomingfoods Ivy Tech, located on the main campus in the Ferguson Academic Building;

a monthly employee newsletter that features healthy recipes and highlights the athletic achievements of faculty and staff; a vegan potluck; panel discussions on current nutrition topics; free Zumba classes taught by a certified instructor; indoor and outdoor walking paths at each Ivy Tech Bloomington building; and collaborating with community partners.

Ivy Tech Bloomington is working together with Twin Lakes Recreation Center, offering employees discounted memberships and providing a personal trainer who will be available on campus several times a year to perform biometric screenings and answer questions about nutrition and exercise. Additionally, Ivy Tech will be hosting a Wellness Fair on Wednesday, March 26 that will give both employees and students the opportunity to speak with vendors and wellness groups from around the area.

Ivy Tech Bloomington is committed to investing in its employees by striving to make health and wellness part of campus culture. n

As part of their wellness initiative Ivy Tech Bloomington offers free Zumba classes to its employees.

March 2014 • INstride 7

FIRE in the

COURTESY PHOTO

Clay Edwards transitions from the bike to the run in his first Ironman in Louisville in 2012.

Firefighter switches addiction from tobacco to running

By Seth Tackett

C

lay Edwards has two passions.

One is saving lives and the other saved his life.

The 36-year-old father of two has been a firefighter with the Bloomington Township Fire Department for nearly 11 years and in 2005 he was at a crossroads.

“Every year we are here at the fire station, we do physicals,” Edwards said. “Part of the physical is a breathing test. (The results were) starting to decline every year because I was a smoker and had been for many years.

“I said, ‘I am still way too young for this. This is crazy.’ I decided that’s it. I am done. I quit smoking.”

The next day Edwards laced up an old pair of sneakers and went for a run. He never stopped.

Six months after he quit smoking, he ran his first half-marathon. In October 2006, he completed his first full marathon.

8 INstride • March 2014

“I started out as a runner mainly,” Edwards said. “It became my drug. I dropped smoking as my addiction and running became it. I had to do it every day.”

A promising start in the first half-marathon gave Edwards the motivation he needed. He finished in 1:24:00, which translates to about six-minute miles.

“I knew I was fast, but I didn’t expect that at all,” Edwards remembered. “That really got me motivated.”

The marathon world has taken the Bloomington native all over the country, with stops in Chicago, Boston, down the Las Vegas strip and around the Indianapolis Motor Speedway.

But in 2009, it was a group of runners Edwards joined on Sunday mornings who would introduce him to the world of his next passion, triathlons.

“I was hesitant at first,” Edwards said. “Because I wasn’t a good swimmer. I can swim, but I never went out swimming for distance.”

BELLY

Clay Edwards cools down after his second Chicago Marathon in 2007.

COURTESY PHOTO

Edwards took to the sport, which includes biking, swimming and running, just like he did marathons.

“The triathlon has brought me a whole new world,” Edwards said. “It’s a lot easier to mix it up. I like the mix now of running and then biking and swimming.

It’s a lot easier on me.”

With training for the new sport taking almost 20 hours a week, Edwards has to pull off a juggling act that includes his duties as a fireman, a father and a husband.

“It’s kind of a balancing act between work and family and all my training,” Edwards said. “It takes a lot of commitment, not only from me but from my family. I am in the winter phase right now and then as soon as winter breaks I start amping up.”

His wife, Stacy, and his 9-year-old daughter Madison have even got into the action.

“The family enjoys it too,” Edwards said with a smile.

“My oldest really, really enjoys coming to watch races and gets into it. My wife has gotten into running because of me and has really enjoyed it. It’s nice when we can find a sitter and go run together.”

Edwards has recently jumped into the world of Ironman events, which is considered a more grueling, time-committed version of the triathlon. Edwards’ first full Ironman took place in Louisville in 2012 and he had two very simple goals.

“Finish it and don’t die,” Edwards said with a grin.

“Those were my two goals and I did them both.”

This year will be a little different, as he prepares for triathlons in Michigan and Tennessee.

“I have some goals for this year that are going to be challenging,” Edwards said. “Some people have new year’s resolutions, I have new year’s goals and in Chattanooga, I want to drop an hour off my Ironman time.”

Edwards’ decision to quit smoking after the yearly physicals has now come full circle.

“Even in the fire service, I am able to do more than I would if I was unhealthy,” Edwards said.

“This is a physically demanding job. Most of the time it is quiet. But when we have to work, we have to work hard.

“I like that fact that I can go do my job to the best of my ability because of what I do outside of work. It all comes together.” n

March 2014 • INstride 9

10 INstride • March 2014

FRESH PICKS

By Bob Zaltsberg

Chives!

Chives are among the herbs in season in March. Many sources cite the tiny onion as their favorite herb for cooking.

According to Bon Appetit, chives should be uniformly green, crisp, and wispy, with no shriveling or browning/yellowing at the tips.

To store them, wrap unwashed chives loosely in a plastic bag and store them in a warmer part of the refrigerator, like the door. When you’re ready to use them, wash and add them to the end of the recipe’s cooking time to maintain their flavor.

Some confuse green onions, scallions and chives.

Essentially, the first two are the same thing. The primary difference between those foods and chives are that green onions form bulbs used as slices, while chives are grown for their top growth and used as an herb to flavor various foods, including soups, salads and breads. n

Chive and Cornmeal Muffins Nonstick vegetable oil spray 1 cup all purpose flower 1 cup yellow cornmeal 1 tablespoon of sugar 2 teaspoons baking powder 1 teaspoon salt 1/2 teaspoon baking soda 1/2 teaspoon cayenne pepper 1/4 cup chopped fresh chives 11/2 cup plain yogurt 2 large eggs 3 tablespoons unsalted butter, melted Position rack in center of oven and preheat to 425 degrees F. Spray 10 standard muffin cups or 30 mini-muffin cups with nonstick spray. Whisk flour, cornmeal, sugar, baking powder, salt, baking soda and cayenne pepper in medium bowl. Stir in chives. In another medium bowl, whisk yogurt, eggs and melted butter. Add yogurt mixture to dry ingredients and stir just until blended. Divide batter among prepared muffin cups, using about one-third cup batter for each standard muffin and 1 generous tablespoon for each mini-muffin cup. Bake until muffins are puffed and golden and tester inserted into center comes out clean; about 20 minutes for standard muffins and 14 minutes for mini-muffins. Transfer pans to rack and let muffins cool in pans. (Can be prepared 4 hours ahead.

Leave muffins in pans; let stand at room temperature. Rewarm in 350 degrees F oven just until warm, about 5 minutes). Remove from pans and serve.

SOURCE: Epicurious.com

Cheeseless Chive Pesto 1 cup fresh chives, packed 1 cup fresh parsley, packed 2 cloves garlic 1 lemon, juice and zest 1 tablespoon red wine vinegar 1/4 cup slivered almonds 2 tablespoons fruity olive oil Combine all ingredients in a food processor.

Serve as a condiment atop fish, chicken or beef.

SOURCE: FOOD NETWORK

March 2014 • INstride 11

Sweet

SUCCESS How a Bloomington chocolatier lost 50 pounds—and keeps it off among sweets

By Jeff LaFave

W

ho can lose 50 pounds while making chocolates every day? Why, the candyman can.

David Fletcher, 48, has reshaped the mold—including square ones his staff uses to sculpt tasty treats every morning—of what it means to be a baker. The former primary care physician at the IU Health Center retired after 11 years of professional medicine in 2007 to create his BLU Boy Chocolate Cafe & Cakery from scratch.

And now, the combination bicyclist-swimmerchocolatier has found the healthy balance between exercise and indulgence among BLU Boy’s royal purple and daffodil yellow walls.

“I’ve always been active,” said Fletcher, the man with unmistakable round-rimmed glasses. “I’m thankful, because I don’t mind exercising. It doesn’t feel like work.”

That’s not to say it was always easy, however.

The process of creating BLU Boy—combined with the intense focus of gourmet chocolates and customer service—took a toll on Fletcher’s mental health early on after its 2008 opening. The long hours of food preparation, as well as inventory and staff management, was “something they don’t teach you in med school.”

“I did, eventually, get disabled by things while founding this business,” Fletcher said. “I let the business consume my mental energy, and I had nothing left. It’s a huge factor in excess weight. I was losing track of the things I really knew were important, like moving every single day.”

12 INstride • March 2014

It was the little things, Fletcher admits, that did him in the fastest: Eating an entire bag of chocolates after wanting to try one piece. Eating fast food instead of cooking at home. Nights of inactivity and poor sleep.

Sue Aquila, his long-time friend and bakery mentor as owner of Bloomington Bagel Company, stepped in over coffee one fateful day to change Fletcher’s path.

The then-pudgy baker said he remembers Aquila’s words as difficult to hear, but necessary, as he was losing his own sense of well-being.

“Why don’t you make the exception and not be an overweight pastry chef?” she said.

Fletcher refocused himself from that day on: he enrolled at Next Generation Personal Training and Fitness and became a loyal self-improver. He and Sue swim and cycle together, as part of training with Aquila’s Ironman Sherpa team. He adapted the always-on, never-off attitude that comes with mindful dietary habits—even while spending hours face-first in a pile of artisan cocoa.

“David has an incredible capacity to evolve and transform,” Aquila said. “I continue to be amazed at

David Snodgress | INSTRIDE

David Snodgress | INSTRIDE

how David transformed his body in recent years. It was an epic project and he was determined to be a success for him and his family. In time, he would learn to share his heavy workplace concerns with his employees, including one he trained himself.”

Dominique Webberhunt, who has served as a pastry chef and BLU Boy’s COO for the last five years, met Fletcher through classes he taught at Ivy Tech. After taking “Intro to Baking” and “Classical Pastries & Chocolates,” she forged a lasting work relationship with him. “(David) is big into fostering growth and teaching,” she said. “When he says something, he means it. A lot of people don’t expect that. He takes the things you need to work on, and then helps you fix it.”

The process of making chocolate—which Fletcher first learned at a New York City “pastry bootcamp” in 2001—can never quite be perfected. There’s always something to overcome, whether it be an ingredient or mental energy shortage. With colleagues like Aquila and Webberhunt, Fletcher says he can handle it.

One key piece of advice sticks with him from his time as a physician.

“You should check your own pulse before you do everything else,” he said. “Bad stuff is always going to happen. What you do after it defines you as a professional.” n

David Fletcher, the owner of BLU Boy Chocolate, refocused his energies toward a more healthy lifestyle that allowed him to lose weight.

March 2014 • INstride 13

Q&A: Heart Health

with interpretation of the information, and the screening (mildly limited) nature of the studies, as well as the follow up. A screening study, plus follow up with [a] physician would be a reasonable approach.

My mother has a history of heart valve problems and has had valve surgery in the past. I’ve never had a problem, but am nearing 40 years old and I’m worried about my risk for something In February’s INstride live health chat, IU similar. I don’t have any existing heart problems that Health cardiologist Dr. Eric Williams anI’m aware of—should I see a cardiologist or just my swered your questions about heart health. family doctor?—Family Valve History, Bloomington WILLIAMS: The answer depends a little bit on what Williams is a board certified cardiologist type of valve problem your mother had. Typically, working at Premier Health and with most valve problems are first detected by hearing a IU Health Bloomington. “murmur” on examination, though other symptoms may occur, like heart failure or shortness of breath.

Generally, cardiologists tend to listen to a lot more of I have an extensive history of heart disease on both sides of my family. I will be turning 40 in a these murmurs, and thus may be more experienced at few months, and [I’m] wondering what I should picking them up. However, there are many good do now to get a baseline, beyond a stress test. And FYI, I primary care physicians in our community who do an excellent job listening and picking up pathologic am in fairly good health overall and have had no heart murmurs, so you would probably be good either way. issues (knock on wood).—Tom R, Bloomington

WILLIAMS: Great question, and my favorite patient I’ve heard that running can improve the presentation! I would approach these cases typically efficiency and strength of your heart. If a with a basic cholesterol screening to see where your runner reduces his or her mileage or exercise numbers are, as well as a measure of inflammation frequency, does that heart efficiency drop as well? with a “CRP” Then, as coronary artery disease is very What’s the best way to maintain a strong, efficient prevalent in this community, there are two choices to heart? help determine your risk: a coronary calcium CT scan WILLIAMS: There is probably a threshold where you to look for disease in the heart arteries, or a carotid ultrasound to look for plaque in the carotids. Based on can get a lot of benefit from less exercise. Right now the recs are about 30 minutes of aerobic exercise daily, those studies, we can better risk stratify you. That is which should keep your heart in good order, and also where I would start. help maintain weight. I do not know how much you

Insurance is all up in the air it seems like. There are running now, but if you aim for at least 30 minutes of aerobic activity seven days a week, that should do. ... used to be ads on TV for the $100 heart check Don’t forget the fuel that you put in counts too. [There in Indianapolis that would do some simple are] lots of runners with coronary artery disease. testing. Is that a service available locally? Does that Following a Mediterranean-type dietary pattern will test really provide any good information?—Ray C., also help reduce heart problems!

Bloomington

WILLIAMS: The screening tests can be helpful from a How common are idiosyncratic heart beats, general standpoint—for example, let you know what skipped beats or irregular heart beats? Are your basic heart function is, look for aortic aneurysms, they always a cause for concern? and if the right physician is reading, you can get good WILLIAMS: 1. Very common. 2. The cause for info like “is there plaque in my carotid arteries.” They also will do screening lipid panels. The problems come concern depends on how often, if they ever cause you

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14 INstride • March 2014

Q:

to pass out, or if you have other heart problems.

I suffer from severe anxiety issues that greatly Probably meeting with a cardiologist on this one affect me every day. Sometimes I can’t even would be a good idea. Generally a few palpitations get behind the wheel of my own car. I have been now and then are pretty normal. I see that quite to the doctor several times to have blood work and commonly, especially in patients going through x-rays done and they always come back OK. The reason I stressful times in their lives. A cardiologist would likely go so much is because I fear the worst all the time. Here order a 24-hour holter monitor to look at your heart lately I have been having some sharp heavy pains that beats, and get an echocardiogram to be sure the heart come and go a lot on my left side of the chest. Everylooks normal. body, including my wife, tells me it’s all just my anxiety,

but it scares me greatly. I want to believe it’s anxiety, Is there a “best” exercise for your heart? I and the more I think about [it], the more it happens. I know cardio is important, and lots of friends am a very stressed out and high-strung person. Could are runners. However, it kills my knees. I want those pains be from anxiety and stress?—Chris, to know what to focus on in the gym for overall heart Bloomington health.—Ricky B, Ellettsville WILLIAMS: Yes, anxiety can cause chest pain, and this is a (very) common problem in patients with WILLIAMS: Not really. Generally, I am happy when anxiety. Sometimes meeting with a physician and my patients are just active, period. A combination of having a stress test done as an outpatient can help my aerobic activity (running, cycling, swimming, rowing, patients feel a little more comfortable with the elliptical, etc.) and strength training is likely best for situation. n heart, and overall, health.

My husband and I are long-time dieters. We’ve tried all the famous diets, except the all-bacon Go to myINstride.com for more questions and one—even I know that’s not good. Regardless, the pounds just come and go. What effect does this have answers sessions pertaining to fitness-related topics. on my heart? My friend said it’s bad. Is there any one diet that’s better than others?—Michelle S., Martinsville WILLIAMS: Excess weight tends to increase heart problems, either through high cholesterol or diabetes.

So generally, the heavier you are, the more at risk you are. Daily exercise does blunt this effect; so, despite being A combination of unable to lose weight, if you exercise 30 minutes daily, aerobic activity your cardiovascular health (running, cycling, will benefit.

The best diet to lose swimming, rowing, weight ... I have been waiting for this question ... and don’t elliptical, etc.) and have a perfect answer for you. strength training is But here is what I think based on the research likely best for heart, available. and overall, health.

A Mediterranean-type dietary pattern is clearly best Dr. Eric Williams for prevention of cardiovascular disease. However, it doesn’t help you lose weight.

I would probably suggest combining a Mediterranean dietary pattern with caloric restriction (eating less), plus increasing your activity. Though, this is obviously very challenging.

My group is currently testing a nutritional program to help patients lose weight. We are in the early stages, but so far it has been 1. Tough 2. Some people have lost weight well. You might look in to that in a few months to see if it is an option.

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March 2014 • INstride 15

go gadgets: Equipment to get you moving

By Kathryn S. Gardiner

Keep Your Chin Up In this monthly feature, INstride and local fitness experts introduce you to different accessories for an active lifestyle. This month, Brooke Langley of Next Generation Personal Training in Bloomington highlights the chin-up bar. Karen Wisley demonstrates.

B

A 16 INstride • March 2014

Chin-up This is a great alternative for those who are not quite strong enough for an overhand pull up. It still targets your back but also challenges your biceps more than the overhand grip pull up would. n Grab the bar with an underhand grip with your thumbs wrapped around it. [A] n Lift your body off the floor and brace your abdominals. n Actively pull your shoulders back and down as you bend your elbows and lift your body as high as you can. [B] n Be sure to keep your elbows pointing forward and do not allow your body to swing. n Once your chin is above the bar, keep your abs engaged as you slowly lower your body back to the starting position.

Work up to 3 sets of 12 repetitions

A

Off-the-gadget option: Dumbbell bent over row This exercise targets the muscles of your back, strengthening them without the added stabilization challenge of the bar. n Hold a dumbbell in each hand with an underhand grip. n Keep your head up and bend over at the waist until your torso is almost parallel to the floor. Be sure to keep your back straight, abdominals engaged, and your knees should be slightly bent. [A] n Exhale as you contract your back muscles and pull the weights towards your stomach while keeping your elbows in. [B] Your torso should remain stationary. n Inhale as you slowly lower the weights back to the starting position.

3 sets of 12 repetitions

B

March 2014 • INstride 17

A Bedford

13.1

By Carol Johnson

B

edford and Lawrence County are home to several 5K races every year, but runners and walkers looking to slap that 13.1 sticker on their car have had to stray from home.

Not this year.

On Oct. 4, Bedford will host its first half marathon.

The Bedford Half Marathon, already billed as a challenging course, will take participants through downtown, the city’s parks and past local points of interest.

Organizers Chris Galloway, who grew up in Bedford and now lives in Indianapolis, and Todd Oliver of the Carmel Road Racing Group, have been planning the event for months and are excited to bring the half-marathon experience to the Bedford area.

Galloway said half marathons are a growing event, but most of them are in larger cities. Oliver is looking to grow the sport in smaller markets and Galloway suggested Bedford was prime for development.

A successful half marathon has the potential to “strengthen the running community in Bedford, promote health and wellness, and from an economic development standpoint, you bring people from outside the area into the community,” said Galloway. “And Bedford has a great momentum right now, with the Stellar Communities grant and being named Community of the Year by the Indiana Chamber ... We want to be a part of that momentum.”

The Bedford Half Marathon will have an expo for packet pickup the night before and participants wanting a shorter race can enter the 5K or the 1-mile Family Fitness Walk. About 200 volunteers will be needed race day to help at the start finish/line and at water stops.

“When you put on an event like this, you’re making a statement that this community can handle an event like this,” he said. “I think Bedford is ready to be that community.”

The event is also a fundraiser for the Boys & Girls Club of Lawrence County, which will receive $5,000 from the event.

18 INstride • March 2014

New half-marathon turns Lawrence County hills into challenging course “We’d like to give more in the second year, but the race first has to fund itself,” said Galloway.

Challenging course It’s hard to cover 13.1 miles in southern Indiana without running into a few hills. With that in mind, this race will provide ample uphill challenges.

“In my opinion, this course could potentially be one of the most challenging in the state,” said Galloway. “In the first mile you have to run up Brian Lane Way. This is a race that will require of lot of planning in your training.

The runner who has practiced this course will have an advantage.”

The finish will bring runners down J street to the courthouse square, giving spectators a chance to cheer the runners as they head for the finish line.

All participants will receive an inaugural medal and they can stay on the square to enjoy and refreshments and music from Jeff Day. Training A first-time event tends to attract first-time participants.

Galloway recommends anyone new to running to start their preparation now.

“You should be able to do a 5K by May at the latest,” he said. “There will be some local races to get in their training and the Mag 7 series puts on a lot of races in the area.”

Runners looking for a training group can check out programs offered at local gyms Healthy Balance Wellness and Priority Fitness. He encouraged beginning runners to not be discouraged by the 13.1-mile distance.

“As a new runner, a half marathon seems impossible, but if you chunk it out, to where you can run a 5K, then a 10K, and so on, it’s very doable,” he said. n

calendar

March

May

Peninsula Hike 13 WHERE: Paynetown State Recreational Area on Lake Monroe, 4850 S. State Road 446, Bloomington, Ind. WHEN: 2 p.m.

DESCRIPTION: Join the Monroe Lake naturalist for a 2-hour hike through the backcountry of Paynetown and out to the peninsula. The event is free but registration is required by March 12.

Sign up by emailing jvance@dnr.

IN.gov with your name, phone, and number of people in your group (or call 812-837-9967).

MORE INFO: www.tinyurl.com/ monroelake

15

Pi(e) Run Bloomington WHERE: Karst Farm

Park, 2450 S Endwright Rd, Bloomington, Ind. DESCRIPTION: The Pi(e) Run is a 3.14 mile run/walk celebrating Pi Day (March 14). Participation is free, but all are encouraged to bring a cash or food donation for Hoosier Hills Food Bank. Participants are also encouraged to bring a pie to share at the finish line! The event will begin and end at The Commons shelter.

MORE INFO: www.karstfarm park.com Pets Alive 5K Run/Walk 29 and 1-Mile Dog Walk WHERE: B-Line Trailhead at Winslow Road/Country Club Drive, 2444 South Walnut St., Bloomington, Ind. WHEN: 10 a.m.

DESCRIPTION: The Pets Alive 5K Run/Walk and 1-Mile Family Fun and Dog Walk is about saving lives and raising funds to provide affordable spay and neuter surgeries for pets across south-central Indiana. The fewer accidental litters, the fewer animals in need of homes.

MORE INFO: bill@inrunco.com

3

Bulldog Dash 7K WHERE: Patricksburg El-

ementary School, 9883 Ind. 246, Patricksburg, Ind. WHEN: 9 a.m.

DESCRIPTION: Event includes a 7K run/walk and 1-Mile Fun Run MORE INFO: mag7raceseries.com Rabi Abonour | INSTRIDE

2013 Hoosier Half Marathon

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

Mag 7K Run & Expo (Fundraiser for Mag 7) WHERE: Smith’s Shoe Center, 1917 S. Walnut St., Bloomington, Ind. WHEN: 10 a.m. Please note the date has changed 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

5

Spring Running 12 YMCA Festival 5K & 10K WHERE: Monroe County YMCA, 2125 South Highland Avenue, Bloomington WHEN: 8 a.m.

DESCRIPTION: The 2014 spring

run will have all race activities begin and end at the southeast branch of the Monroe County YMCA. Children 3 years and up are invited to participate in the annual Spring Kids Fun Run. MORE INFO: Contact Matt Osgood, 812-961-2157 or mosgood@ monroecountyymca.org 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 a.m.

DESCRIPTION: Enjoy the spring wild flowers and beautiful scenery of McCormick’s Creek State Park. Packet pick up and on-site registration begin at 7:30 a.m. at the Nature Center. This event raises funds for Owen County Family YMCA. MORE INFO: (812) 828-9622 or programs@owencounty ymca.org

Brownstown Volksmarch 26 WHERE: Ewing. 1105 W. Spring Street, Brownstown, Ind. WHEN: Start anytime between 9 a.m. and 1 p.m.

DESCRIPTION: The 5 and 10K walks are in conjunction with the Brownstown/Ewing Artsfest. The 5K will include a walk through the country and observe furnaces of an old brickyard company. The 10K will start and end at the History Center.

OneAmerica 500 Festival Mini-Marathon WHERE: Downtown Indianapolis WHEN: 7:30 a.m.

DESCRIPTION: The OneAmerica 500 Festival Mini-Marathon is the nation’s largest halfmarathon, having sold out with 35,000 participants for the past 12 years. The course for the Mini-Marathon begins near the intersection of Washington and West streets, heads west toward the Indianapolis Motor Speedway along Michigan Street and does a complete lap around the 2.5-mile track before heading back down New York Street to the finish line.

MORE INFO: www.500festival. com/mini-marathon

3

Dances With Dirt 10 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. 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.

MORE INFO: http://dwd.running fitsites.com/gnawbone-home n

March 2014 • INstride 19

spotted

Jeremy Hogan | INSTRIDE

Jeremy Hogan | INSTRIDE

ABOVE: Tyrone Morris uses an elliptical at the Monroe County YMCA. TOP RIGHT: Jimmy Donahue lifts weights at the Monroe County YMCA. RIGHT: Sandi Owen works out on a treadmill at the Monroe County YMCA.

Create your own photo galleries at myINstride.com

Jeremy Hogan | INSTRIDE

20 INstride • March 2014

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