INstride - November 2014

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From Novice to Master Bloomington woman takes to weights and competes

tips for a healthier holiday More joy, less regret

Getting Fit is all in the Wrist Bedford residents track activity, calories, and sleep-time with new tech

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11 14 FEATURES

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DEPARTMENTS

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Editor’s Letter INS green sage

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06 ACHIEVE Community Spotlight

COVER STORY

From Novice to Master

Recipe remakes

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Bloomington woman takes to weights and competes

Fresh Pick Apples

16 Go Gadgets The box

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O4

5 Tips for a Healthier Holiday More joy, less regret

08

Getting Fit is All in the Wrist Bedford residents track activity, calories, and sleep-time with new tech

18

Octogenarians: Looking Forward

Calendar

20 Spotted Photos of fitness in action

Learn the latest on salt See Page 5 n Connect with our 700-plus members who share similar interests. n Let our calendar cure your boredom with wellness and fitness listings

in the area. Add your own event. n Find delicious new dishes and share your favorites. n Track your fitness progress with a personal weight tracker. n Nominate your fitness inspiration and read how others stay motivated.

stride Editorial director: Bob Zaltsberg Production & copy editor: Kathryn S. Gardiner Photo director: David Snodgress Senior writers: Seth Tackett, Carol Johnson Contributing staff: Barb Berggoetz, Maureen Langley, Amy Hillenburg, 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. ©2014 Schurz Communications, Inc. All Rights Reserved

Coming up in December n More on staying healthy during the rush of the

Christmas season. n Technology has expanded the possibilities for

fitness-related gifts for the holidays. To Fitbit or not to Fitbit? n We’ll feature more of your friends and neighbors

who are committed to staying healthy.

ON THE COVER Andrea Murray performs a maneuver known as a ‘snatch’ while weight training at Stonebreaker Athletics.

Photograph by Matthew Hatcher for INstride

2 INstride • November 2014

EDITOR’S LETTER

Weighing in on the Holidays The dilemma arrives at the same time every year. How do I—and you—celebrate the upcoming holiday season in full, without needing to buy a new, bigger wardrobe in January?

Every year, INstride offers tips for navigating the holidays successfully so the pounds and stress don’t outweigh the conviviality and fun. And every year, it comes down to balance, intelligence and moderation.

If you know you’re going to be eating more than usual, make sure not to skip your workouts. In fact, it could be helpful to burn more calories if you plan to consume more.

Look for healthy substitutions that can allow you to eat the kinds of food you want without as much guilt (or fat) as you might be heading for. Butter and other full fats, sugar, alcoholic beverages, bread and other carbohydrates—more healthful substitutes are out there to use at least part of the time.

Perhaps you’ll find inspiration from some of the people featured and photographed in this issue, as in all of our issues. A whole lot of people are exercising and eating right every day. We all can take lessons from them.

Have a happy Thanksgiving.

Bob Zaltsberg, editor

November 2014 • INstride 3

5 Tips for a

Healthier Holiday

I

Nstride has offered tips before to help you be healthier through the holidays. In fact,

we kind of feel like it’s our responsibility to

offer some ideas for mitigating the weight gain

that inevitably comes from the turkey and dressing and casseroles and potatoes and cookies and pies and all other caloric temptations that are such an attractive part of the holiday season.

This year we’ll leave the healthy eating to our friends from ACHIEVE and focus on some of the other factors you might want to consider.

1|

Don’t just sit there, do something.

Yes, the holiday movies are tempting. But walking after dinner, or biking or hiking with the family will help you balance the holiday excess. It doesn’t have to be a big thing—just do it.

2|

Do something organized.

There are many, many holiday-oriented races this time of year. Pick one and take part. It’s not only good exercise, but you’ll meet new friends, see old ones, and share an experience with them during a season of fellowship.

3|

Go easy on yourself Mary Jo McClintic, registered dietitian at IU Health Bloomington, told us to be proud when you make healthy choices and stick to them, no matter how big or how small. But go easy on yourself

4 INstride • November 2014

when you eat too much or eat what you consider to be the wrong thing. There’s no start date to eating healthy.

And likewise, there’s no start and end date to getting exercise. If you fall off your exercise wagon one day, get on the next.

4|

Get connected spiritually Nancy Parker from the Monroe County YMCA shared this tip last year. “This is part

Latest on Salt

By Maureen Langley High levels of daily salt intake, usually over 12,000 milligrams, could shorten a person’s life span and raise risk for heart disease, kidney disease, and high blood pressure.

However, this doesn’t mean you shouldn’t consume salt at all.

A study published in April in the American Journal of Hypertension found that the average daily sodium intake of most Americans is linked with better health outcomes than the levels that are currently recommended by the CDC, which are now being viewed by many as unrealistically low.

“About a quarter of a teaspoon is a good amount,” said Samantha Schaefer, registered dietitian at IU Health Bloomington Hospital.

Sodium is an electrolyte that your body uses to regulate blood pressure and volume. A certain amount of sodium is used alongside potassium to draw excess fluid out of the bloodstream. Sodium and potassium are also necessary for muscles to contract.

The study found that people who have excessively low sodium diets have a high risk of disease, about the same amount of risk as those who are consuming too much.

Study authors found that the safest range is between 2,645 and 4,945 mg of salt a day. Most of the world consumes that amount, according to information in the study. The CDC still recommends that healthy people under 50 consume 2,300 mg and people over 50 consume 1,500 mg.

That being said, most people can still benefit from reduced sodium diets.

“Studies are finding that 77 percent of salt intake is processed and restaurant foods that have high salt intake,” Schaefer said.

Schaefer said bread, cheese, lunch meat, pizza, poultry, soup, snack foods, and pasta make up the majority of salt intake.

These foods aren’t always noticeable salty, because the salt is baked in. She recommends reading food labels because of this.

“I encourage people to choose fresh food and vegetables, and if they have to choose canned food, to look for no salt or sodium,” Schaefer said.

This doesn’t mean you should avoid eating salty foods entirely, but instead eat them in moderation. n

77 percent of salt intake is processed and restaurant foods that have high salt intake

of our wellness wheel that we should never let waver,” she told INstride. It was good advice then. It’s good advice now. Take time for yourself to read a book, listen to music, or otherwise unwind.

5|

Shop ‘til you drop ...

Not literally, of course, but you could enhance your shopping trips by adding a few extra laps around the mall or the downtown square. n

November 2014 • INstride 5

ACHIEVE COMMUNITY SPOTLIGHT

By Emily Wilson

Recip

Remakes e Healthy holiday cooking tips and tricks

Holidays are a time we celebrate, come together with our families and friends and enjoy some great food.

There are several ways to enjoy the holiday season and still stick to your healthy eating goals.

Remember that the holiday is one, maybe two days out of the month. It is OK to enjoy holiday meals on those days, but many times we continue to eat larger portions, leftovers, and high calorie, high sugar and high fat foods long after the holiday has passed.

With the many different dishes at each holiday meal it is also important to remember to watch your portion size. We eat with our eyes and many times overestimate how much we really need. It doesn’t help that we many times feel the need to clean our plates. So instead of piling on all of the different options, try to add a small portion of each, just two or three bites. This way you still get all the great tastes without overdoing it. You may be surprised that these smaller portions still fill you up without adding too many extra calories.

Green Beans Almondine 2 pounds fresh green beans, washed and trimmed 1 tablespoon olive oil 1⁄2 cup slivered almonds 4 cloves garlic, minced Juice and zest from 1 lemon Kosher salt and freshly ground pepper to taste 1. Bring 4 quarts of water to boil in a large pot. Add green beans, cook briefly until bright green and slightly tender. Drain in a colander and submerge in ice cold water for about 5 minutes. Remove from water and lay the beans out flat to dry on a kitchen towel.

2. While the beans dry, warm oil in a large sauté pan over medium heat.

Add almonds and cook, stirring constantly, until they begin to brown; about 5 minutes. Remove almonds from the pan and set aside.

3. Lower heat slightly and add minced garlic to the pan. Sauté, stirring often, until the garlic is fragrant and just beginning to brown. Add beans and toss well so the beans are evenly coated in oil and garlic.

Continue to cook until the green beans are tender but still bright green and slightly crispy.

4. Add lemon juice and reserved almonds and season with salt and pepper. Toss well to coat and serve immediately.

6 INstride • November 2014

With the many different dishes at each holiday meal it is also important to remember to watch your portion size.

Farro-Mushroom Stuffing 1 large yellow onion, halved and thinly sliced 3 tablespoons olive oil, divided 1 medium yellow onion, roughly chopped 3 celery stalks, diced 2 medium carrots, peeled and diced 2 cloves garlic, minced 3 cups gourmet blend mushrooms 2 1⁄2 cups farro, well rinsed 4 cups vegetable stock 3 cups crusty whole grain bread, roughly chopped and divided 2 medium apples, peeled and diced 1 tablespoon fresh thyme, minced 1 tablespoon fresh sage, minced Salt and pepper to taste

Finally, there are many ways to substitute ingredients, different cooking methods and great recipes that help to lighten the calorie load without sacrificing taste. The Monroe County YMCA is a great place to learn some of these healthy holiday cooking tips and tricks. The YMCA offers free weekly recipes and handouts about healthy cooking and eating, as well as monthly cooking class by YMCA chef Naima Gardner and community dietitian Emily Wilson. With the upcoming holiday season, November and December classes will focus on Healthy Hosting and Recipe Remakes that take holiday favorites and turn them into delicious but healthier versions. Registration is open to everyone and classes take place at both locations. n

1. Add 2 tablespoons of olive oil to a pan and warm over medium heat. Add thinly sliced onion and cook over medium-low heat, stirring often, until onions begin to caramelize, about 20 minutes. Remove from heat and set aside.

2. In a large Dutch oven, heat remaining olive oil. Add the chopped onions, celery, and carrots. Cook over medium heat until the vegetables become tender. Add garlic and cook for 1 minute more.

3. Add mushrooms to pan, stirring constantly, until mushrooms have released their liquid and the mixture starts to become creamy.

4. Add faro, salt and pepper. Stir well to combine. Add vegetable stock and bring to a simmer. Cover and cook for 15-20 minutes until farro is tender but still chewy and about 1/3 cup of liquid remains in the pan (if stuffing becomes too dry, add water a little bit at a time as necessary).

5. Remove from heat and add 2 cups of bread, apples, thyme, and sage, mix well. Spread the caramelized onions and the reserved cup of bread evenly over the top. Place pan in a preheated 350-degree oven.

6. Bake for 20 minutes.

November 2014 • INstride 7

Garet Cobb | INSTRIDE

Ken Barnes works out with a TRX device at Priority Fitness in Bedford.

Getting U Fit is All in the Wrist

By Carol Johnson

Bedford residents track activity, calories, and sleep-time with new tech

8 INstride • November 2014

p until a few years ago, pedometers were the go-to device to track daily steps for people wanting to increase their fitness and lose weight.

Enter the current crop of activity trackers and the pedometer is practically a relic.

Fitness bands like Nike Fuel, UP24 by Jawbone, Garmin Vivofit and FitBit, as well as less expensive clip-on devices, not only track a person’s movements, but also can monitor sleep quality, calories consumed, calories burned, intensity of workout and some come with an idle alert that vibrates when the user has been idle too long. Depending on the device, users can view their data on a smartphone or computer.

With all these features, activity trackers figure to be a popular item on Christmas lists this year.

Ken Barnes, a personal trainer at Priority Fitness in Bedford, has been wearing the UP by Jawbone for about eight months. He has also worn the FitBit One and FitBit Flex.

Even though Barnes, 62, is active, running and working out several days a week, he likes the daily feedback from his UP band and knowing whether he achieved his goal of 10,000 steps a day.

As executive director of the “If I run, then it’s easy to get United Way of South Central 10,000 steps, but on days I don’t, I Indiana, Lorri Hamer spends a lot of can check and see where I am and time at her desk. When she is up know that I need to get out and take and moving, it’s moderate movethe dog for a walk or whatever,” he said. ment at best.

The UP syncs with an app on his In June, Hamer bought herself smartphone, so he can easily track the FitBit Flex to jump start her his activity during the day. By activity level.

“If I run, then it’s easy storing the data, he can check his “My daughter Megan had one to get 10,000 steps, but and she liked it,” said Hamer. history and compare his activity level, calorie consumption and sleep “It’s really easy. I synced it with my on days I don’t, I can quality from week to week. phone using the FitBit app.”

“One of my goals is to get a solid In setting personal goals, Hamer check and see where eight hours of sleep,” he said. “It set her band to track daily minutes I am and know that I tells me how long it took me to fall of vigorous activity as opposed to a asleep, how long I slept and breaks need to get out and take daily step count. down when I was in deep sleep and “I love that it buzzes and flashes the dog for a walk.” light sleep.” when I’ve been active for 30 It’s an amazing array of data minutes. It gives you a feeling of Ken Barnes captured by tiny sensors around the accomplishment,” she said. “I also wrist. Activity bands are just as like the calorie counter. When I’m effective for the couch potato who is trying to get more eating out, I can find out the calories of food on the active as they are for someone training for a marathon. menu and then decide if I want to splurge on that meal They range in price from about $50 for a clip-on device or not. to between $100-$150 for a wristband.

Hamer said she has a greater awareness of how much Barnes also liked the FitBit products, but for him, the or little exercise she gets from day to day and she has a clip-ons are just too easy to lose, so he prefers the band. better grasp on food choices, particularly when dining He found the FitBit Flex to be a capable device with lots out. For instance, when she falls short of her daily of features, including that it was waterproof and had a activity goal, it makes her want to get up and move. digital readout, but he said his band wore out quickly.

“I have lost some weight,” she said. “It’s just so much Another feature he likes about the UP24 is the easier to track everything. If you put in a goal to lose 10 personalized feedback. If he stays up late one night pounds by a certain date, it will tell you how many watching college football, it will remind him that he calories you should stay below, and as you enter what needs to go to bed early. He said the idle alarm is another you eat, it tells you if you are within range or over.” useful feature. The user determines when the band will She said for an activity band to be effective, the vibrate after so many minutes of idleness. person should make sure the data is reported in an easy “That’s really nice for someone who sits for prolonged and usable format. periods at work or on the computer or watching TV,” he “If it wasn’t synced to my phone, I probably wouldn’t said. use it as much,” she said. n

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November 2014 • INstride 9

10 INstride • November 2014

FRESH PICKS

By Maureen Langley

Autumn’s Apples An apple a day keeps the doctor away. Well, as long as it’s not an apple pie a day.

Apples are so commonplace, they’re often pushed aside for more glamorous fruits, such as pomegranates and kiwi. However, the health benefits and nutritional facts of apples are enough to justify the old saying.

In a medium-sized apple, there’s 95 calories, and four grams of fiber.

An apple counts as one cup of fruit, so you’re already halfway to meeting your daily fruit quota of two cups. Apples provide 14 percent of the recommended daily value of vitamin C. Researchers from Florida State University think that antioxidants and pectin levels in apples are responsible for lowering cholesterol and risk for heart disease in people who ate apples daily.

Last year the Iowa Women’s Health study reported that apples were associated with the lower risk of death from coronary heart

Homemade Yogurt with Apple Compote 4 cups whole milk 1/4 cup nonfat dry milk 1/4 cup plain yogurt with active cultures Heat the milk in a large saucepan over medium-low heat until a thermometer registers 185 degrees F. The milk should be steaming but not boiling. Turn off the heat and slowly whisk in the dry milk. Let the milk mixture cool to 110 degrees F, 20 to 30 minutes. Whisk in the plain yogurt. Pour the milk mixture into a large jar or glass bowl.

Cover with a kitchen towel and set aside in a warm place, for 12 to 18 hours. The longer it sits, the thicker and tangier the yogurt will be. Transfer the yogurt to the refrigerator and chill at least 8 hours. Stir before serving. For the apple compote, combine 6 cups diced, peeled Granny Smith apples, 1/4 cup brown sugar, 1 teaspoon vanilla extract, 1/4 teaspoon ground cinnamon, a pinch of salt and 1/4 cup water in a skillet over medium heat. Simmer until soft, stirring, about 30 minutes.

disease and cardiovascular disease in over 34,000 women that they’ve been tracking for the past 20 years.

According to Eating Well magazine, researchers who studied data from the National Health and Nutrition Examination Study found that people who ate apples in any form over the past day were 27 percent less likely to have symptoms of metabolic syndrome.

Metabolic syndrome is the name for a group of risk factors that occur together and increase risk for coronary artery disease, stroke, and type 2 diabetes.

Maybe an apple a day is worth it. n

Ham, Swiss and Apple Wraps 1/2 red onion, thinly sliced 1/3 cup low-fat plain yogurt

2 tablespoons chopped fresh dill or parsley 2 tablespoons honey mustard Kosher salt and freshly ground pepper 11/2 tablespoons extra-virgin olive oil 4 ounces sliced lean ham torn into bite-size pieces 3 ounces sliced Swiss cheese, cut into strips 1 romaine lettuce heart, torn into bite-size pieces 1 apple, thinly sliced 4 whole-wheat wraps or tortillas

Soak the red onion in a bowl of ice water, 10 minutes. Drain the onion and squeeze dry. Whisk the yogurt, dill, honey mustard, and salt and pepper to taste in a large bowl. Slowly drizzle in the olive oil and 1 tablespoon water, whisking until combined. Add the onion, ham, cheese, lettuce and apple and toss to coat. Pile the ham mixture in the middle of each wrap. Fold in the sides, then roll up the wraps. Cut in half.

SOURCE: FOOD NETWORK

November 2014 • INstride 11

Matthew Hatcher | INSTRIDE

Andrea Murray chalks up to start her weight training.

From Novice to Master Bloomington woman takes to weights and competes

By Barb Berggoetz

F

ive years ago, Andrea Murray was literally afraid to exercise.

Arthritis pain in her knees made it hard. She couldn’t do a push-up, a pull-up or a squat. The extra 30 pounds or so she weighed didn’t help.

In her youth, Murray competed on the Bloomington Swim Club and surfed while living in Florida. But except for walking the dog, exercise took a back seat to family and a busy journalism career for many years.

Nothing quite prepared her for the exercise adventure she started in 2009 that has led her to

12 INstride • November 2014

Andrea Murray performs a maneuver known as a ‘snatch’ while weight

participating in–and winning–state female master’s weightlifting competitions. The 65-year-old even has her eye on qualifying for a national competition in Olympic-style weightlifting.

Admittedly, Murray was dragged into a vigorous exercise regimen, called CrossFit, by her husband, Scott Burgins, and daughter, Hannah Hirsh, her trainer and co-owner of Stonebreaker Athletics in Bloomington. CrossFit, practiced in more than 10,000 gyms nationally, uses a mix of aerobic exercise, body-weight exercises and Olympic weightlifting to improve endurance, strength, power and speed.

CrossFit regimens include high-intensity “workouts of

Matthew Hatcher | INSTRIDE

t training at Stonebreaker Athletics.

the day” and individualized training.

“They coaxed me into it,” said Murray, retired managing editor of The Herald-Times in Bloomington. “I was skeptical in the beginning.”

Now, Murray is all in.

Watching a group doing CrossFit routines made her realize they were having so much fun and enjoyed pushing themselves to the limit. She wanted to give it a go.

In four years, she went from a reluctant novice who couldn’t do a squat to an enthusiastic and experienced CrossFit practitioner.

“What makes CrossFit so attractive is that it’s a team

approach,” said Murray. “People encourage you every day.”

She also likes that the workouts can be adjusted to individual abilities, which was important to her because of her knee pain, extra pounds and lack of experience. But she quickly lost 20 pounds in the first few months – and later 10 more pounds.

For months, she had to do squats with a box behind her to push up on. Eventually, she didn’t need that box.

She gradually built strength in her legs and core muscles and gained overall strength.

To Murray’s surprise, her knee pain went away, too, by strengthening the musculature in her legs.

November 2014 • INstride 13

“Now her knees are in better shape than they have ever been because she has developed muscle around joints that were the problem,” said Hirsh, a personal trainer for five years.

In the past year, with her daughter’s help, Murray has focused on Olympic-style weightlifting and its two motions—the clean and jerk, and snatch lift. For both, the athlete attempts a maximum-weight single lift of a barbell loaded with weight plates. Each weightlifter gets three attempts at each lift. The combined weight

Benefits and tips for weightlifting/ resistance training Margie Kobow, Monroe County YMCA’s cardiopulmonary rehab adult health director and endurance group leader, says people can benefit in many ways from weightlifting and an overall resistance training program.

Kobow

Her top reasons: n Increased muscle mass and strength. Lift-

ing weights and doing body weight exercises activates more muscle fibers and builds greater muscle tissue. Lifting heavier weights with fewer repetitions builds more muscle mass. n Builds muscular endurance. Doing higher numbers of repetitions (three sets of 10-12 reps) with smaller weights improves muscular endurance, makes it easier to day everyday activities and helps maintain overall strength longer in life. n Burns more calories throughout day. Because you’re increasing muscle mass, your resting metabolic rate will go up, as your body works hard to maintain muscle over fat. n Improves bone density. Applying an overload of weight to your muscles will cause you to increase the force to overcome the weight, which helps promote new bone cell growth. This is especially important as we age, particularly for women, who tend to have osteoporosis or bone loss more often than men. n Helps avoid injuries. If you increase the strength of muscles and ligaments around your joints, this will help protect your joints from being injured

14 INstride • November 2014

total of the highest two lifts determines the overall result.

“They (lifts) seemed more technically challenging and kind of cool,” she said. “I just got bitten by the weightlifting bug.”

And she got good at it.

“She’s strong,” said Hirsh. “She can squat her body weight, 130 pounds, shoulder press 80 pounds and bench press 95 pounds.”

Murray also was attracted to competing and testing

during physical activities and sports. n Helps boost heart health. Lifting weights and

resistance training increases the heart rate and blood flow-improving effects last after sessions end. n Improves flexibility and balance. When lowering weights (eccentric movements), you’re lengthening muscles. These movements tear down muscle fibers and they become more efficient and stronger after they are rested and reactivated. Stronger muscles improve balance, decreasing risk of falls. n Better body image. When muscle mass increases, people have better body compositions, clothes fit better and people then tend to feel better about themselves and their bodies.

Her basic tips: n No matter what, every resistance training

program should focus on strengthening the core first, especially muscles around spinal column, so you can move better and decrease injury risk when engaging in sports or other physical activities. n Design a routine that specifically helps a certain sport, activity or goal you want to achieve. n Mix up weightlifting levels. Do a combination of lifts using lighter weights with more repetitions and heavier weights with fewer repetitions. Our bodies will adapt to whatever stimulus we give it. n Spend a minimum of one hour three times a week doing weightlifting/resistance training, using free weights, doing body weight exercises or Olympic-style lifting, or a combination.

Those who want to compete will need to spend more time training. n Between every weightlifting regimen, you want 48 hours of rest, unless you do a lower body routine one day and upper body routine the next day. Muscles need time to recover and repair themselves.

Matthew Hatcher | INSTRIDE

Andrea Murray changes the weights on the barbell while weight training at Stonebreaker Athletics.

her limits. Her daughter knew she could be good in her weight class, so Murray started entering competitions.

Last year, she won best female master’s lifter at a state meet in Bloomington. In February, she competed in Cincinnati in The Arnold Sports Fest sanctioned by the USA Weightlifting.

For four days in August, she trained hard with other masters weightlifting competitors in Colorado at the U.S. Olympic Training Center. They slept and ate in the same dorms as the Olympic athletes.

Her next goal is qualifying for a national master’s competition in California in March. She has to lift a total of 121 pounds in the two moves. She’s already lifted more during practice, so she’s confident she can qualify.

Competition aside, Murray says CrossFit and her overall training are beneficial to her physical condition and well-being.

“My abs are strong, my back is strong, my legs are strong,” she said. “When I lean over to lift something, I know how to use my legs.”

Looking back, she remembers, too, when her doctor said she shouldn’t lift more than 25 pounds.

Now, she says proudly with a little defiance, “I can deadlift 182 pounds.” n

November 2014 • INstride 15

go gadgets: Equipment to get you moving

By Kathryn S. Gardiner

Jump Up In this feature, INstride and local fitness experts introduce you to accessories for an active lifestyle. This month, Kerri Hojem of Next Generation Personal Training in Bloomington highlights the box. Kim Letner demonstrates.

A

Box Jumps The box jump is a classic plyometric exercise that demands coordination, accuracy, agility, and balance.

This exercise will strengthen and tone the lower body, increase vertical jump height, and develop your power output. n Stand in front of the box with feet directly under your hips and hands by your side. n Lower yourself into the jumping position by bending at the knees and hips. Keep your head up, back straight, and knees behind your toes. n Explosively jump from this crouched position while swinging the arms for propulsion. [A] n Land softly on the center of the platform, absorbing the impact with your legs. [B] n Stand tall. n Return to starting position by either jumping backwards off the box or stepping down.

Repeat.

3 sets of 10 repetitions Tips: Add plyo box jumps into your routine early while you’re still fresh. Cease the exercise when form and speed are compromised. Work towards minimal contact time with the box. Beginners should start with a platform at a comfortable height.

B

Box Step Ups The box step up is a lower-body exercise that targets the glutes, quads, and hamstrings. This exercise is suitable for all fitness levels. n Place one foot on top of the box, making sure your entire foot is making contact with the surface. [A] n Pull your body up through the heel of your foot that is steady on the box. [B] n Lower your yourself back down to the floor with full control. n Place other foot on the box and repeat. n Alternate legs.

3 sets of 10 repetitions 16 INstride • November 2014

A

B

Box Dips Box dips work the rear shoulders and are a great body-weight exercise that can be done almost anywhere. If a box isn’t handy, a sturdy chair or table can often suffice. It’s quite easy to do and is great for beginners to start out building strength in the shoulders and arms. n Sit on the edge of the box with hands on the box and feet on the floor. n Push off the edge of the box, so that your body is supported only by your hands and feet. Legs can be straight or have a slight bend in the knees.

Arms should be straight. [A] n Gradually bend at the elbows, lowering your body toward the floor. Keep your back straight and head looking forward. [B] n Pause at the bottom, then push back up. Do not lower past the point of discomfort.

20 repetitions

A

B

November 2014 • INstride 17

Octogenarians: Looking Forward

By Amy Hillenburg

T

o look at Ed Harris, 87, and Edna Zipoff, 82, and listen to them talk about their lives, you get the feeling they are much younger. Both live in the Mooresville area and still maintain their own homes. Their children are grown, some living in other states.

Harris lost his wife of 55 years, Scottie, almost two years ago.

Zipoff has also lost the regular relationship with her husband as he is confined to a nursing home. Yet they still enjoy life and look forward to each day.

“When it says there’s a 30 percent chance of rain, that means there’s a 70 percent chance it won’t.

You have to think positive,” Harris said.

Neither of them have major health problems, although Harris has had some heart problems in the past. He said he’s been careful ever since with what he eats and drinks.

Fellow church members Mike and Sherrie Payne said they met Ed and Scottie when they started attending services. They were invited to their home, where Scottie cooked wonderful meals for them. Sherrie said they talked about everything— how to eat healthy, spirituality, the world around them. Mike Payne said Ed has become a sort of mentor to him. They enjoy each other’s company. Harris found that, like his wife, he enjoys cooking and tries special desserts (such as mincemeat cookies) out on his friends Sherrie Payne said both Harris and Zipoff have a young way of 18 INstride • November 2014

Amy Hillenburg | INSTRIDE

Edna Zipoff and Ed Harris met to ride at Grace Church of Mooresville’s bike and walking paths. They both work out three times a week.

thinking. They are open to new ideas, yet Harris still has a flip-open phone. Payne said they continue to get out there, meet new people and make a difference.

Zipoff has her husband Chuck, her three sons and a daughter. They are there for her, but she often has to make decisions about the house and its maintenance.

“The Lord has given me grace,” Zipoff said. “I take a couple of pills; I’m not sure what they’re for, maybe cholesterol. I don’t like to take a lot of medications.”

“I was an Ohio native,” Harris said. “I moved with my wife in 2000 to this area. We used to spend the winters in Arizona, and we hiked and rode our bicycles.

“I still ride and work out on the treadmill—when my leg bothers me, I use the elliptical. It can really make you winded,” he said with a laugh.

Zipoff said she was 5 when bicycles were introduced into her life.

“My dad bought us a bike, but we all had to share it. Then I got one of my own. I stopped for a while, but then I started up again,” Zipoff said. “Chuck stopped riding because he got hit on his bike. He doesn’t mind if I do it, but he doesn’t like me to ride alone. ... I haven’t done as much of it as I would like this summer.”

What Zipoff isn’t saying is that she spends every day eating lunch and visiting with her husband at Miller’s. She gets him up and going to church services at Grace Church in Mooresville, even though it takes help from some of the men to get him inside. Zipoff also got her husband out for their Bible study group. The two are very close, yet she doesn’t allow herself to get down in the dumps. She taught Sunday

Life-giving habits Working hard, walking, swimming or exercising regularly, having a wide circle of friends and drinking alcohol in moderation can add years to seniors’ lives—five years for women and six years for men. This is according to Swedish researchers mentioned in a news story about longevity by Rebecca Smith. Diet was not even evaluated; these years were added to life even if a person didn’t start leading a healthy lifestyle until age 75.

Smith quoted lead author and PhD student Debora Rizzuto of the Aging Research Centre at the Karolinska Institute and Stockholm University, who wrote in the British Medical Journal, “The associations between leisure activity, not smoking and increased survival still existed in those aged 75 years or more.”

According to research stated in the Life Plus Health website, many centenarians (people who are over 100 years old) were interviewed in a certain “Blue Zone.” About 98 percent of the centenarians interviewed belonged to some type of faith-based community. In an article titled “Faith and Longevity,” it states that attending faith-based services each week has been shown to add 4 to 14 years of life expectancy.

In an article by Hannah Furness, men were found to be a third more likely to die after losing their spouse, compared with their normal risk of mortality. There was no increase in mortality for women losing their mate.

Professor Javier Espinosa, who led this study at the Rochester Institute of Technology in America (2012), said men are often unprepared for life alone. They have lost their physical and emotional caregiver, and the loss directly impacts the husband’s health. They need to get up, get going and invest themselves in other people to offset these statistics.

school and led Bible studies until her husband needed more of her time and care.

Zipoff has her own art group.

They meet, talk, work on paintings or needlework. She also works out three days a week at Meadow Lakes Senior Community in Mooresville.

The complex has an Energy Wellness gym, which offers services to its residents and the community.

What keeps them going? Both Zipoff and Harris are staunch and active Christians, and maintain a social schedule as much as they are able. Zipoff said she welcomes each day and is always amazed at nature’s beauty.

Harris said he avoids loneliness and depression by having a daily routine. Although he misses his wife, his faith comforts him. He and Scottie had two sons and a daughter. Only one lives close to him in the Greenwood area.

“I get up every morning, make my bed, cook myself breakfast like bacon and eggs, toast, fruit,” Harris

said. “I go to a neighborhood Bible study and also to a small group through my church..

“I’ve always been active. In my 30s, I worked out and ran at the YMCA ... I’ve probably run one-and-a-half times around the world.”

Others recognize their zest for life.

“Edna and Ed are very stable and positive influences,” said church friend and Bible group leader Bill Giesman. “Ed has done very well and stays active after losing his spouse in the last few years. He is a contributing member of our small group and is well thought of by those who know him.

“Edna is going through a very difficult time with her husband in a nursing home and not able to take care of him and bring him home.

That doesn’t stop her from having a good outlook about the situation.

They are both great examples of how we should continue to live our lives as we grow older.” n

calendar

Nov.

Trots 5K 27 Turkey WHEN: 7:30 a.m.

WHERE: Bloomington Bagel Co., 113 North Dunn St.,

Bloomington, Ind. DESCRIPTION: Free 5K race around Indiana University campus. No registration required.

MORE INFO: http://bbcbagel.com/ Thanks 4 27 Give WHEN: 8 a.m.

WHERE: Mitchell Church of Christ, 1004 W. Main Street, Mitchell, Ind. DESCRIPTION: The proceeds from the 4-mile Give Thanks 4 go to L.I.F.E., a local faith-based provider of food and other assistance to those in need. The course winds its way through the city and includes a trip in front of Mitchell High School before a fast finish down Main Street.

MORE INFO: mag7raceseries.com

Dec. 6

Reindeer Romp 8K & 5K

WHEN: 1 p.m. race start

WHERE: Brown County State Park, 1810 State Road 46 E, Nashville, Ind. DESCRIPTION: The start and finish is at Brown County State Park Nature Center. A $5 gate fee will be required in order to get into the park. The event is raising funds for the Brown County YMCA. MORE INFO: mag7raceseries.com

Salvation Army – Red Kettle Run – 13 Jingle Bell 5K WHEN: 10 a.m.

WHERE: Showers Plaza and the B-Line Trail DESCRIPTION: The event is intended to raise awareness of the Salvation Army’s $160,000 fundraising goal and the need for Adopt-a-Kettle Bell Ringer volunteers this Christmas season. This year the Red Kettle Kickoff is November 12.

MORE INFO: mag7raceseries.com

Jan. 17

Frosty Trails 5 Mile

WHEN: 10:30 a.m.

WHERE: Brown County State Park, 1810 Ind. 46 E,

Nashville, Ind. DESCRIPTION: The run is a challenging 5.2-mile trail run (or walk if you like) on scenic trails. After the run join us in the shelter house for a warm fire, warm food, warm drinks, and best of all, warm friends sharing tails of the trails.

November 2014 • INstride 19

SPOTTED Drew Radcliff crosses the finish line at the Bedford Half Marathon

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GARET COBB | INSTRIDE

RIGHT: Julie Ramey runs in the Hoosiers Outrun Cancer 5K at Memorial Stadium.

FAR RIGHT: Bedford Half Marathon leader Michael Eaton makes his way up Mitchell Road.

David Snodgress | INSTRIDE

20 INstride • November 2014

GARET COBB | INSTRIDE

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