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Taking a Stand for IU’s Health
IU director leads by example
Jazzercise: Not just for the ladies Bloomington instructor an inspiration
Exercise, the Wonder Drug
Indiana University experts explore the hidden benefits of physical activity
‘Tis the season for sneezing. With one in five Americans suffering from allergies, spring can mean sniffles and sneezing. The Ear, Nose & Throat providers at IU Health Southern Indiana Physicians are dedicated to diagnosing, treating and managing allergies. From state-of-the-art diagnostics to decades of experience, the Ear, Nose & Throat providers at IU Health Southern Indiana Physicians provide comprehensive and complete ear, nose and throat care throughout south central Indiana.
Learn more at SIPhysicians.org/ent.
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05 14 FEATURES
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Ear, Nose and Throat Q&A IU Health otolaryngologist answers your questions
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DEPARTMENTS
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Editor’s Letter INS green sage
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What Moves You? Gene Busé
07 COVER STORY
Jazzercise: Not Just for the Ladies
ACHIEVE Community Spotlight ENERGIZE program
Bloomington instructor an inspiration
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Exercise, the Wonder Drug
Fresh Pick
Indiana University experts explore the hidden benefits of physical activity
Bell peppers
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Calendar
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Taking a Stand for IU’s Health
Go Gadgets Row machine
IU director leads by example
20 Spotted Photos of fitness in action
May Health Chat May is National Stroke Awareness Month. Send in your questions for Susan Savastuk, RN and IU Health Bloomington stroke program coordinator, for our next INstride and HTO health chat at HeraldTimesOnline.com/livediscussion. Join the live chat at noon May 13.
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, Laura Lane, 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 June n Mark Twain is credited with saying, “Golf is a good
walk spoiled.” A lot of men and women disagree, blending a game they love with a long walk. We’ll explain next month. n The good news and bad news about grilling out. n Go inside a Pilates class with one of our writers.
ON THE COVER Lou Moschelle leads a Jazzercise class. Photograph by Jeremy Hogan for INstride
2 INstride • May 2014
EDITOR’S LETTER
In the Mood for Exercise One thing I’ve always liked about our magazine is the variety of people we meet and the variety of topics we cover. Today’s edition is a good example. Patty Hollingsworth has been Indiana University’s director of health engagement since May 2011. She’s charged with finding ways to encourage faculty, staff and administrators to find ways to be more healthy. Our story today is more about what she does to stay on top of her own health than her work-related strategies. I’ve heard from many people that this has been a really bad year for allergies. It has been for me. We tackle the subject of allergies through a question-and-answer session with Dr. J.R. Sarpa. I’m sorry to see that a lot of my problems are exacerbated by Rosie and Sophie, our two lick-loving shih-tzus. In addition to those topics, we get into the positive connection between exercise and mood, including how it might help when you’re “in the mood.” And of course, we have our usual fixtures from a calendar of events to photos of your friends and neighbors to a feature on a fresh food, complete with recipes. Enjoy the improving weather. Bob Zaltsberg, editor
May 2014 • INstride 3
Q&A: Ear, Nose & Throat In our April online heath chat, Dr. J.R. Sarpa, board certified in otolaryngology with IU Health Southern Indiana Physicians, answered your questions.
Q:
Am I correct that sinus infections can have an impact on vision? I’ve suffered from them from [for] years and take both Singulair and Allegra daily to try and keep from getting them, but recently the sinus pressure around one eye has increased and it seems to occasionally distort vision in that eye. Is that the type of thing an antibiotic could help?—JA, Bloomington J.R. SARPA: Vision changes can occur with sinusitis and from pressure around the eye. If you are having vision changes and they become more progressive, I would suggest you should be evaluated for sinusitis and that would include a detailed physical exam of the nose, as well as even possibly a CT of the sinuses, which is the definitive diagnostic test. If the exam and/ or the CT scan of your sinuses indicates sinusitis then an antibiotic treatment would be appropriate.
Q:
What are the best ways to minimize dust and allergens in a home with indoor pets? I have two dogs that are bathed and brushed regularly. We also have an air purifer near their kennel, to help pull in the dust and fur. Any other ideas?—Ray, Bloomington
4 INstride • May 2014
J.R. SARPA: Actually touching the dogs will increase exposure to their dander, but of course, it’s hard not to pet your dog. Even worse is to allow the dog to lick you because their saliva will increase your sensitivity to the allergy. Other than what you are doing at present with the filter and trying to avoid contact with the dog, there is nothing more you can do at this juncture, except to consider making them outside dogs instead of dogs that live inside your house.
Q:
What are your thoughts on chiropractic treatment for “plugged ears?” I am not sure this is an allergy question, but I think my sinus trouble and ear issues surely must be tied together. My chiropractor pulled on my ears, and I felt the “pop”—he said this released the Eustachian tubes, and I have noticed some relief.—Jay, Ellettsville J.R. SARPA: Manipulation of the external ear can move the cartilage of the external ear and outside ear canal and may have a pulling sensation in the ear as opposed to actually popping or opening the Eustachian tube. The Eustachian tube lays deep to the external ear and even deep to the eardrum. In general, manipulation of the external ear should not allow the Eustachian tube to open. It is possible that the popping sensation you feel is an opening of the ear canal that is occluded by wax. Manipulation of the ear canal may open the canal that may be occluded by wax and thereby decrease the pressure in the ear canal or “pop” the ear.
Q:
What is the best way to treat sinus headache and pressure?—Emily, Bloomington J.R. SARPA: Immediate relief of pressure can be obtained using a nasal decongestant spray such as Afrin decongestant spray or any similar product, however, the sprays that are over-the-counter can be addictive and should not be used more than 3-5 days maximum. The addition of analgesics such as over-thecounter ibuprofen or Aleve may also help with a headache.
Q:
What kind of dogs and cats are OK for people with allergies? I’ve heard there are hypoallergenic dogs!—Lynne, Bloomington
J.R. SARPA: If you have dog allergies, then a dog that has very little dog dander or very little hair may produce less of an allergic reaction when exposed to them, however, I have not heard of a hypoallergenic dog per se.
Q:
What is the difference between a true allergy and being sensitive to something? Like dust?—Lynne, Bloomington J.R. SARPA: True allergy produces a response which is an IgE mediated reaction. IgE is immunoglobulin E which is used to measure allergy. People may be sensitive to things such as cigarette smoke, which causes a reaction such as nasal swelling or runny nose, without having a true allergic response, which is measurable by IgE, [so] this would be considered sensitivity not allergy.
J.R. SARPA: Yes, you may have sinusitis, especially if you have thick discharge in your eyes upon awakening. Allergies may cause a very mild scratchy sensation in your throat, but should not cause a sore throat per se. Empirically, you can be treated for allergies and if your symptoms do not improve then other possible causes should be evaluated. You don’t necessarily need to undergo allergy testing. n
Q:
’m not a big fan of drugs that merely mask symptoms rather than bring about a cure (I refer most obviously to common cold medicines), and this leads to my repeatedly taking the stance with family members that their taking of a decongestant is largely a waste of time. Allergies, I’ve always thought, call for an antihistamine to stop the allergy in its tracks or to at least lessen its onset; decongestant drugs, however, are not only uncalled for when it comes to allergies, but are also no better than natural remedies (and maybe even harmful) [at] treating the symptoms. To wit, my protocol for my spring and fall allergies is my once-a-day antihistamine, coupled with lots of water and spicy foods for their decongestant effect. Your take on this?—cgw, bloomington J.R. SARPA: I agree with your assessment for antihistamines and spicy foods such as cayenne pepper which may have a beneficial effect. Nasal decongestants either topically or orally do have a good effect on opening the nose, but they also have side effects in that the topical decongestants can become addictive and oral decongestants can increase one’s blood pressure. You may want to consider nasal saline irrigation as part of your treatment regimen as well.
Q:
I go to my family doctor and report that my throat hurts. He says it is allergies due to the location we live in. I report sticky goo in the back of my throat. Again, allergies. Next lots of mucus in my eyes when I wake up in the mornings. Again, allergies. Is there any way I can determine if this is really allergies without going through the thousand needle prick tests?—JD, Bloomington
May 2014 • INstride 5
WHAT MOVES YOU ” Busé Gene “Doc
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This was submitted by Marzell Busé
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hen I opened the INstride magazine this week I noticed you were seeking stories of inspiration. My husband came to mind. He is the most giving, moving person I know of. His name is Gene Busé but is mostly know as “Doc” a nickname that his father gave him at birth. Doc is 68 years old and retired from GE. His normal week goes like this: Every morning by 9:30 until 11 you will find him at Twin Lakes Recreational Center playing volleyball. After volleyball on Monday, Wednesday and Friday he moves over to another court to play pickleball until around 1 p.m. Then he heads out to continue the rest of the afternoon volunteering for hospice. He Gene “Doc” Busé was recently honored for driving more than 6,000 miles and spending more than 300 hours last year delivering medicine to hospice patients all over the county and beyond. Many evenings he is out running until 6 p.m. Each Friday he takes out an hour between pickleball and hospice to go sit with a friend who has cancer. He is president of his senior bowling league and bowls each Monday afternoon and then does his hospice runs. He has a rare blood type so goes faithfully every three months and gives blood. He has given over four gallons in his many years of giving. He keeps our acre yard mowed weekly and looking immaculate. He also mows our church yard, which is five acres. He recently joined a “New Start” healthy eating club through our church and has lost 15 pounds through watching what he eats and eating healthier. On top of all of this he is a wonderful husband, father of three children and three step-children and 13 grandchildren. He helps with repairs and upkeep of a step-son’s rental duplex. He never tires of helping neighbors or anyone in need. He is moving all the time and loves every minute of it. If anyone is an example of “What Move You?” he is one. n What moves You? Send your story to INstride at rzaltsberg@heraldt.com
6 INstride • May 2014
ACHIEVE COMMUNITY SPOTLIGHT
By Donisha Reed, MPH
MIND& BODY Energize students learn how to calm the mind and strengthen the body
Yoga has been around for thousands of years. It is a practice that started in India, and is now very popular in the United States and around the world. It has gained a lot of attention in recent years because it is a fun and easy way for both adults and kids to feel healthy and happy. Yoga, simply put, is the union of mind (thoughts and feelings) and physical body. Yoga has the potential to provide an overall sense of well-being, especially with children. Energize, a childhood obesity prevention outreach program sponsored by the Monroe County YMCA, incorporates yoga into its curriculum to provide children with the opportunity to learn about alternative physical activity and exercise, as well as how to take control of their body, thoughts, and feelings. Bi-weekly yoga sessions are led by Kathy Nesbit, yoga instructor and music teacher at Templeton Elementary. During these sessions, which are held during the middle of the school day before the children go to lunch, Ms. Nesbit works with the children on balance, posture, strength, flexibility, and relaxation. To really bring the program full-circle, Nancy Wroblewski, community outreach coordinator and program coordinator for Energize, brings in special guests, such as Janet DeLong, physical therapist and health coach, to emphasize the importance of good posture at an early age. Nancy Wroblewski and her team of health educators which include Donisha Reed and nutritionist Nancy Nicolai, practice yoga alongside the children to provide a sense of togetherness and team work. Yoga is about exploring and learning in a fun, safe and playful way. Yoga and kids are the perfect match. While practicing yoga, children have the opportunity to learn how to move more freely and with greater ease, awareness, and control to improve posture and flexibility. Other benefits from yoga include: n Focus: Children learn to breathe deeply to control use their energy more efficiently and bring a peace and calmness when upset. This helps children be attentive and make good decisions. n Balance: When children practice yoga they learn to be more aware about the need for balance in their lives. This could mean equal stretching on the left and right sides of our bodies or making sure we balance our very busy time with equal quiet time and relaxation. n Control: Yoga has the opportunity to teach children to be the “boss” of their bodies.
COURTESY PHOTO
Children at Templeton Elementary School in Bloomington practice yoga.
By listening to their bodies, children are able to modify poses that are too hard or cause pain. This concept of listening to their bodies can be applied to other aspects of health and wellness, such as headaches, stomach aches, and eating. n Self-Care: Yoga is a great way to engage in physical activity, and an alternative for children who do not wish to participate in team sports. Teaching children how to take care of their bodies and minds is one way to show love. And as with all forms of exercise, a good yoga practice can mean a good night’s sleep! Both the students and the teachers enjoy the fact that the children are able to explore yoga. Gayle Johnson, fourth grade teacher, says that “It’s a nice break for the kids. It gives them options and shows them possibilities.” Ms. Nesbit said she “hopes that the yoga really helps the students be more in tune with themselves, with each other, and with the school environment.” n
May 2014 • INstride 7
Exercise, 8 INstride • May 2014
Indiana University experts explore the hidden benefits of physical activity
the
Wonder Drug By Seth Tackett
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xercise isn’t simply for the body. It’s a key to good mental health, too. It’s specifically beneficial for battling the effects of depression and anxiety. Jack Raglin, a psychologist in the Department of Kinesiology in Indiana University’s School of Public Health, and others have found that exercising just once provides significant psychological benefits that could last for several hours in producing calmness and relaxation, and reducing anxiety. “Even for people with clinical depression, exercise has been found to work really as well as medication,” Raglin said. “A couple of studies have shown, and the reasons why we don’t know, that the effects actually persist longer. “It’s not uncommon for medication—the benefits— to wear off after a few months. In the case of exercise, at least in one or two studies, that hasn’t happened.” For people who are not suffering these types of disorders, exercise can still have strong benefits on a day-to-day basis. “There are studies that show not only does exercise reduce anxiety, but if the person has a stressful event, like a job interview or a test, it sort of helps moderate that stress,” Raglin said. “In other words, they’re less likely to be as anxious or as stressed out as they would otherwise.” When dealing with anxiety, aerobic exercise is more effective and it doesn’t take a big dose. “The calming effects are more consistent than what you would find with weight training,” Raglin said. “It’s very robust from that standpoint. “You can exercise very easy, go on a walk, you can go moderately hard, you can go very hard and the effects are associated with each of those ranges of intensity.” The benefits of exercise also come into play in the bedroom. Anti-depressant medications have a dampening effect on sympathetic nervous system activity (the body’s fight or flight response), and while this may be beneficial for people battling depression, it makes it harder for that system to come online when needed. For example, during sex.
“There are studies that show not only does exercise reduce anxiety, but if the person has a stressful event, like a job interview or a test, it sort of helps moderate that stress.” JACK RAGLIN, Indiana University’s School of Public Health
Selective serotonin re-uptake inhibitors and some other anti-depressants will decrease sexual desire and can dramatically reduce sexual arousal. “Pretty much every part of sex you can think of, these medications have a really powerful effect,” said Dr. Tierney Lorenz, researcher at the Kinsey Institute. “Because there are not very good treatments available, the medical community has had to find ways to work around that.” Studies in the past 20 years have suggested that, for women, moderate amounts of sympathetic nervous system activity appears beneficial for sexual arousal and Lorenz has looked at some behavioral ways to manage the side effects of medication. Studies from the Sexual Psychophysiology Lab at the University of Texas show that if the sympathetic nervous system is primed with a little bit of activity and then shown a sexual stimuli, women’s arousal shoots up. “The most consistent way to prime the sympathetic nervous system is through exercise,” Lorenz said. “That is what our sympathetic nervous system was really built to do—to be able to respond to a stimuli with physical activity. Exercise really shoots our sympathetic nervous system activity up.” Because exercise is a consistent activator of the sympathetic nervous system, Lorenz and her colleagues at the University of Texas turned to exercise to develop a treatment for low sexual arousal in women taking medications that dampen that sympathetic system. “We started using exercise kind of by accident, to be honest,” Lorenz said. “I am not an exercise physiologist. I had no background in kinesiology before we started doing this work. It was really just that we were interested in sympathetic nervous system activity. “But as the project evolved, we started figuring out there are a lot of other things, other than just the fact that it’s this nice prodder of the sympathetic activity. There’s a lot of other really nice elements to exercise.” n
May 2014 • INstride 9
10 INstride • May 2014
FRESH PICKS
Roast Chicken with Balsamic Bell Peppers 5/8 teaspoon salt, divided 3/4 teaspoon fennel seeds, crushed 1/2 teaspoon freshly ground black pepper, divided 1/4 teaspoon garlic powder 1/4 teaspoon dried oregano
4 (6-ounce) skinless, boneless chicken breasts 2 tablespoons olive oil, divided Cooking spray 2 cups thinly sliced red bell pepper 1 cup thinly sliced yellow bell pepper 1/2 cup thinly sliced shallots (about 1 large) 11/2 teaspoons chopped fresh rosemary 1 cup fat-free, less-sodium chicken broth 1 tablespoon balsamic vinegar Preheat oven to 450°. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 11/2 teaspoons oil; sprinkle spice rub over chicken. Add 11/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.
By Bob Zaltsberg
One Bell of a Time Bell peppers can add color and unique flavors to many recipes. They also can be served raw, which makes them perfect for salads or as a complement to dips. As you can see at your local farmers market, they come in a variety of sizes and colors that include green, yellow, orange, red and black. Fitday.com reports they have very high amounts of vitamin C and vitamin A, and they are low in calories. One red bell pepper has 40 calories or less. In addition, they are high in antioxidants and a good source of lycopene, which has been shown to lower the risk of several kinds of cancer. n
Crunchy veggie is good for you
Roasted Broccoli and Red Peppers 6 cups broccoli florets 1 red bell pepper, sliced 2 garlic cloves, sliced 2 tablespoons olive oil 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper
SOURCE: cookinglight.com
Preheat oven to 400°. Place broccoli florets, sliced bell pepper, sliced garlic, olive oil, salt, and pepper on a jelly-roll pan; toss to coat. Bake vegetables at 400° for 10 minutes or until lightly browned, stirring after 5 minutes.
May 2014 • INstride 11
Lou Moschelle has been leading Jazzercise classes for 12 years.
Jazzercise:
Not just for the ladies
12 INstride • May 2014
Jeremy Hogan | INSTRIDE
By Laura Lane
F
our years ago, a friend at work convinced Brian Galm to join her at Jazzercise class as part of a workplace fitness challenge. For four months, he dance-exercised his way to losing a lot of weight, but they did not win the competition. So he stopped going. “I lost my motivation,” the 45-year-old Bloomington man said. He tried to get back into the routine, but always fell away, then finally got back on track in January. “I looked at myself over
the holidays and decided to make some serious changes, and to stick with it this time.” Since then, Galm has lost more than 25 pounds without major diet changes. “Jazzercise is the most effective cardio workout I have found,” he said. “It’s fun and it works.” James Byrd is a 41-year-old technology manager at the Indiana University Credit Union. Ten years ago, he realized his waistline measured 50 inches. He weighed more than 300 pounds and was on the verge of being diabetic. “I thought, ‘This can’t be real.’ It was time to wake up and do something.” He enrolled in aerobics classes at the YMCA and over time, he and his wife Tonya signed up for Jazzercise. Classes are offered several times every day, and the variety allowed them to squeeze six to eight hour-long workouts into their week, a challenge with two kids at home. On a Monday night, you might find them at the Westplex location for the 5:35 p.m. class, and also the 6:40 class that follows. “You have to keep it up, make it a habit,” he said. Byrd has lost 70 pounds over time, and Tonya has shed unwanted weight as well. They are more healthy and fit than ever. “We do this to support each other, and one feels guilty if the other goes. So we come to class together.” Galm and Byrd most often find themselves surrounded by women in Jazzercise class, a 60-minute routine that includes 35 minutes of cardio, 20 minutes of weight and resistance training and a cool down. Participants can incorporate hand weights for extra strength. But unlike most Jazzercise classes, theirs has a man on the platform up front leading the class. Meet Lou Moschell, who, in 12 years as a Jazzercise instructor, has led more than 2,050 classes. “I think having Lou as a teacher made it easier to get started,” Byrd said. “His story and leadership are inspiring,” Galm said. “And his classes are vigorous.” Moschell, a 59-year-old grandfather, got started with Jazzercise much like these two students. His wife Kim and their two daughters were regulars, and after a health scare and noticing increasing weight gain, he decided to get in shape. “I told Kim I wanted to try Jazzercise with her sometime,” he recalled. He went to his first class in September 2000. Despite being the only man there, he became a regular, always in the back row, away from any mirrors. Six months later, he was 25 pounds lighter. And his blood pressure, cholesterol level, heart rate and overall health improved. Two years later, he had moved from the back to the front, on a platform wearing a microphone headset, leading a room full of women through
May 2014 • INstride 13
“Jazzercise is the most effective cardio workout I have found. It’s fun and it works.” BRYAN GALM, who has gotten back into a regular exercise routine
Jeremy Hogan | INSTRIDE
Brian Galm participates in Lou Moschell’s Jazzercise class.
dance routines choreographed to pop music, with artists ranging from Pitbull to Maroon 5 to Amy Winehouse to Coldplay. Moschell wanted to infuse energy into his classes, so he auditioned to be a teacher and got certified. “I wanted people whooping and hollering and singing in class,” he said. “I wanted to have fun.” More than 2,000 classes later, he has met his goal. Everyone knows that “Lou’s Class” translates into high energy, loud music and singing along as you sweat.
14 INstride • May 2014
Last month, 40 students showed up for his 9:30 Saturday morning class, the most ever. And the dance party got under way, Galm and Byrd in the mix. “Sometimes, I feel like maybe I shouldn’t be doing this, but no one sees me there in the back. You find someone who looks like she knows what she’s doing, and just follow along,” Byrd said. “And I try to incorporate more masculine moves. Like instead of jazz hands, I do punches. It’s a really good workout. I’d challenge any man to try it out.” n
CALENDAR
May Miles 17 Mustang 5K Run/Walk WHERE: Edgewood Intermediate School, 7600 W Reeves Road, Ellettsville, Ind. WHEN: 8:30 a.m. DESCRIPTION: This event is raising funds for Edgewood Boys & Girls Tennis Teams MORE INFO: mag7raceseries.com
Chevy Run Club 5K WHERE: Bedford National Guard Armory DESCRIPTION: This hilly 5K will begin and finish at the Bedford National Guard Armory. 100 percent of the proceeds will benefit the Wounded Warrior Project, a non-profit that provides services to veterans injured since 9-11. There is also a 1-mile fun walk. MORE INFO: mag7raceseries.com
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June Morgan County Library Dewey Dash 5K Run/Walk WHERE: Morgan County Public Library, 110 S. Jefferson St., Martinsville, Ind. WHEN: 9 a.m. DESCRIPTION: This race is open to all ages and ability levels, so bring the whole family! New this year—dress like your favorite literary character and compete for best costume. The race will begin and end at the library. All proceeds benefit the Morgan County Public Library. MORE INFO: mag7raceseries.com
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Race for Literacy WHERE: Bloomington Hardware, 2700 East Covenanter Drive, Bloomington, Ind. WHEN: 9:30 a.m. DESCRIPTION: 5K Run/Walk through a quiet residential neighborhood near College Mall in Bloomington. Corners and gentle grades challenge
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seasoned runners. Those who choose to walk will enjoy the route with families and friends. Partial proceeds benefit Teachers Warehouse, a charity that provides free school supplies for elementary teachers in Monroe, Brown, Greene, and Lawrence county public schools. MORE INFO: mag7raceseries.com
Jog 5K Run/Walk 28 Judah WHERE: Judah, Ind. WHEN: 8 a.m. DESCRIPTION: Start/Finish will be
Ride in Rural 15-20 Touring Indiana’s Bicycle Rally
at Hillcrest Mall. The Judah Jog is being held in conjunction with the Judah Heritage Festival set for June 26-28. The festival has a parade, food booths, flea market, live singing acts, cupcake contest/auction, classic car show, fireworks and more. MORE INFO: judahfestival.com
WHERE: Lincoln and Harmonie State Parks, in Lincoln and New Harmony, Ind. DESCRIPTION: TRIRI Bicycle Rallies explore Indiana through a series of loop rides from one or two state parks. For 2014, we will ride in southwestern Indiana, where you can stay in a motel or camp. Partial week (three-day) registration will be available for new riders or those with time constraints. Routes will focus on the sites of Abe Lincoln’s childhood, the Catholic heritage of the region, and the two utopian communities that were the foundation of presentday New Harmony. MORE INFO: www.triri.org
College Spirit 5K WHERE: Boys & Girls Club of Lawrence County, 2009 19th Street, Bedford, Ind. WHEN: 8 a.m. DESCRIPTION: The first ever College Spirit 5K where registration money supports the Lawrence County College Coalition to better serve the students in college-related activities in Lawrence County. Represent your past/present/future college by wearing their colors during this 5K. Together, we could represent every college in Indiana. MORE INFO: https://adobe formscentral.com/?f=blf3kfq D7dTdhjhEe3*Fxg#
Kappa Tri K 21 Tri WHERE: East Middle School, 1459 E. Columbus St., Martinsville, Ind. WHEN: 9 a.m. DESCRIPTION: There is currently scheduled a 2K, 5K and 10K run and walk hosted by The Tri Kappa Tri organization. MORE INFO: Anne Gee at rutledge.anne@gmail.com Heritage 21 Springville Festival5K Run/Walk WHERE: Springville Community Park, Ind. 54 and Ind. 58, Springville WHEN: 8 a.m. DESCRIPTION: Race starts and ends in front of the park. The course is an out and back with a slight incline at the start and decline to the finish. A good course for a 5K PR. MORE INFO: mag7raceseries.com
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July Ride Across INdiana: Same Thing, Only Ride More (RAINSTORM) WHERE: Starts and ends in Richmond, Ind., using Earlham College as a staging area. DESCRIPTION: RAINSTORM offers an intensive, yet friendly and non-competitive week of cycling for riders preferring longer distances. Each day’s route is approximately 100 miles, and there are no layover days. RAINSTORM travels over hard-surfaced back roads in southern Indiana. Terrain ranges from rolling to hilly; expect to be challenged. Lodging in Indiana State Park inns (three nights) and nice hotels (two nights) is included in the tour fee. MORE INFO: www.triri.org
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(Ride Across 12 RAIN INdiana) WHERE: St. Mary-of-the-Woods College, West Terre Haute, IN DESCRIPTION: RAIN is an annual one-day, one-way timed ride across the width of Indiana. While a timed event, RAIN is not a race. The 160-mile route runs mostly on historic National Route 40. MORE INFO: www.triri.org
5K 19 Limestone WHERE: Parkview Primary School, 1900 19th Street, Bedford, Ind. WHEN: 8 a.m. DESCRIPTION: This event is raising funds for Girls Club of Bedford. MORE INFO: mag7raceseries.com
Aug. for the Hills’ 23 ‘Head Patoka Lake Triathlon WHERE: Patoka Lake, 3084 N. Dillard Rd., Birdseye, Ind. WHEN: 8:30 a.m. DESCRIPTION: All proceeds from this event will go to support Patoka’s non-releasable raptors: a red-tailed hawk, eastern screech owl and bald eagle. Swim 500 yards in open water at the beach. Bike 12.8 miles along ‘hillacious’ paved roads within the property. Run a 5K along groomed gravel roads and a paved bike trail. If you are interested in volunteering or sponsoring this event please contact the race director, Dana Reckelhoff, at (812) 6852447 or by email at dreckelhoff@ dnr.in.gov. MORE INFO: http://triathlons.dnr. in.gov/ or call (812) 685-2447.
Looking for more activities and events? Check out myINstride.com/calendar or add your own May 2014 • INstride 15
Taking a Stand for IU’s Health IU director leads by example
The convenient, yet clandestine computers have since collected more than 21,000 readings, a tremendous figure. Some of Hollingsworth’s fellow Indiana Memorial Union employees, she says, have lost weight based on watching their blood pressure alone. “I hear employees start to tell me that they’re feeling better, not as worried, and they’re saving money,” she said. “The financial well-being, as well as physical well-being, really go hand-in-hand.” Hollingsworth, a graduate of IU’s School of Health, Physical Education and Recreation, considers these motivational options with her own personal fitness choices in mind when she brainstorms new campus wellness strategies. “I look on the employee side that people come to well-being when they’re ready to come,” she said. “We’re not dragging people in. They’ll get there on their own time, if they’re on that journey.” Even so, wellness has always come naturally for Hollingsworth. She’s been a swimmer since her days at Scecina Memorial High School in Indianapolis, and applauds the individual who takes pride in their fitness routine. Even with a frantic schedule of hopping between campuses—South Bend one week, Kokomo the next—she finds time for a quick dip. By Jeff LaFave “I swim wherever I’m close to,” she said. “I swim atty Hollingsworth doesn’t take the challenge of across the street (at the HPER building). Sometimes, I wellness across IU’s eight campuses sitting down. swim at the natatorium. I live up near the Meridian In fact, she’s usually standing up. and Kessler area (of Indianapolis), so sometimes I even Since her appointment as IU’s director of health swim near there.” engagement in May 2011, Hollingsworth—as well as Come June, Hollingsworth and Healthy IU will her standing desk station—has been a guiding force in present a final steering committee product it has been finding effective ways for Hoosiers and university developing since December 2013. More than 6,000 employees to practice healthy habits and integrate people completed its survey, covering topics surroundthem as lifestyle staples. ing employee health choices at IU and CDC In a typical workday, Hollingsworth will stand at compliance. her Indiana Memorial Union computer for a few But after more than 25 years in health and wellness morning hours. After a midday break, she’s back at it. fields, including the Red Cross and St. Vincent Health Chairs in her office are saved for visitors. in Indianapolis, Hollingsworth says a university is the “The most challenging thing is creating an environperfect place to improve wellness. ment where the healthy choice is the easy choice,” she “We have experts in psychology, kinesiology, said. “That’s about stuff like shifting food systems and medicine, anything you could ever imagine,” she said. locating the stairs in a building for people who would “Tapping into those resources is so much fun.” rather take those than an elevator.” This year, her department plans to install 1-, 3- and It’s the little things, she says, that quickly accumu5-mile markers on paths through the IU-Bloomington late to better wellness. and other IU campuses, for walkers, joggers and One year ago, “Healthy IU” installed blood runners. The distance benchmarks may come in the pressure monitors in each of its campuses. The form of specially placed bricks among IU’s scenic machines are accessible, yet discrete, such as the corner pedestrian routes. machine by the IMU basement escalator. “They’ll be little cues to keep you going,” she said. “We put them in traveled places, but kind of off the “And it’s just like those little things for health—you beaten track,” she said. “You need people to feel keep chipping away and chipping away to make things comfortable.” better.” n
P
16 INstride • May 2014
Installing blood pressure monitors on IU campuses is one way Patty Hollingsworth, IU’s director of health engagement, has raised health awareness.
David Snodgress | INstride
May 2014 • INstride 17
go gadgets: Equipment to get you moving
By Kathryn S. Gardiner
Maximum Thrusters In this monthly feature, INstride and local fitness experts introduce you to different accessories for an active lifestyle. This month, Kerri Hojem of Next Generation Personal Training in Bloomington highlights the row machine. Clint Merkel demonstrates.
A Row Machine Rowing is a great way to get a full-body workout, yet many people don’t take advantage of it simply because they don’t know how to properly row using a row machine. Here are some tips to get the most out of your row. n Secure your feet in the foot pedals. Make sure that the straps are properly adjusted to securely hold your feet in place. n Starting with your back straight. Loosely grip the handle with arms long and knees bent (knees should be aligned over ankles). [A]
B n Use your legs to push off the foot pedals,
moving backward towards the end of the rower, straightening your legs. [B] n When legs are just about straight, lean slightly back from the hips (about the 11 o’clock position). n Pull the handle of the rower to your abdominal muscles. [C] Keep your back straight while your elbows remain bent. n Return to original position: First, arms go long, then hips back to 12 o’clock position, and lastly, bend the knees.
C 18 INstride • May 2014
Row for 20 minutes or intervals of 40 seconds steady, 20 seconds hard for 5 minutes.
Off-the-Gadget Option Thrusters are a great alternative to the row machine while still getting a full-body workout. n Hold dumbbells just above your shoulders with palms facing each other. Stand with feet shoulder-width apart. [A] n Lower down into a squat by bending knees and lowering hips until thighs are at least parallel to the floor. Make sure knees do not extend over toes. [B] n Push through heels back to standing position and push dumbbells straight up above head, thrusting your hips forward. Arms and legs should be straight at ending position. [C] This is one repetition. 3 sets of 15 repetitions.
A
B
C
May 2014 • INstride 19
spotted
David Snodgress | INSTRIDE
Steven Floyd and Ginger Winder start the race at the YMCA Spring Family Run/Walk in Bloomington.
Create your own photo galleries at myINstride.com
David Snodgress | INSTRIDE
Runners at this year’s YMCA Spring Family Run/Walk. The run is part of the Mag 7 Road Race Series and proceeds help fund scholarships for the YMCA.
20 INstride • May 2014
David Snodgress | INSTRIDE
Ken Simpson finishes the 5K run at the YMCA Spring Family Run/Walk.
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