great lakes bay region healthy & fit magazine april 2015

LOVETHEGAMEDow High School’s McKenna Root, 18, is a remarkable tennis star. Read her story!

SUCCESS!Midland’s Luke Russell

shares his lifestyle change

TENNIS INJURIES Take care of your body

so it can take care of you

BURN FATTry this workout and

burn some calories

ALSO INSIDE:

www.healthyandfitmagazine.com APRIL 2015

GREAT LAKES BAY REGION EDITION • WELLNESS • FITNESS • NUTRITION • PREVENTION * HEALTH • FREE

Healthy & Fit

SWIM CADENCELearn how to pace yourselfand watch times drop

TASTY RECIPETry our easy Mexican Chicken Salad

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4 Healthy & Fit • www.healthyandfitmagazine.com APRIL 2015

26Meet McKenna Root

The Dow High School senior has big plans.

COVER PHOTO BY DOUG JULIANS (dougjulianstudios.wix.com)

232187

APRILAPRIL 2015 VOLUME 11: NO 1

Want more healthy ideas and inspiration? Like us on Facebook! Follow us on Twitter!

Healthy & FitMagazine

Easy Mexican chicken saladTry this tasty, and healthy, recipe.29

Success! Luke RussellMidland’s Russell shares his secret to a new, healthy lifestyle. 7Tennis injuriesTake care of your body while you’re hitting the courts.8Become more mobileTips to get you limber and loose.13Get outdoors!Capture an“Outdoor Fix” for your family.16Ready to run outdoors?Avoid injury and increase performance with these moves.18Peak performanceWhat it takes to be at the top of your game.19

Spine and musculoskeletal careMSU’s Osteopathic Manipulative Medicine is here to help.20Ten secrets to getting and staying fitThe first installment: Tips 10 through six.21Looking forward to spring?Chart your path, now, for healthy, sexy skin.22Burn some fat!Try this five-plus day split workout.27Cadence is kingLearn how to improve your swim time.28

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PUBLISHERPERSPECTIVE

BY TIM [email protected]

Proud to be celebrating 10 years of publishing!

Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

’m proud of many things in my life, but nothing compares to what I feel right now, with this 10th anniversary issue of Healthy & Fit Magazine. 10 years! To think of what I was doing 10 years ago and the path that I’ve traveled since that time. I can’t imagine anywhere else I would want to be.

This publication—this business—started out as a dream. They say, if you find a passion, something you love to do, then you never work a day in your life. That isn’t necessarily true. You work. You work hard, and you sacrifice. The difference, I believe, is that your passion drives you. It allows you to be in control of your destiny. I like that. Being in business for yourself is no walk in the park. Your passion helps push you through roadblocks, pitfalls and those days when you ask yourself, why? Why am I doing this? I know why I’m doing this. I know what drives me. It’s my family. This magazine has given me the chance to watch my daughters grow into young women. When I started this magazine, they were two and five years old. Autumn is now a sophomore at Mason High School. Sage is doing outstanding work in sixth grade. I’ve attended every practice, game, parent meeting, Halloween parade and other event in which they participate. I’ve hosted parties, been a taxi driver for my kids, and their friends, for years. I’ve had the opportunity to memorize every Disney movie from the 2000s, learn all the songs and dances while putting this publication together. Sick days? No sweat. School needs a chaperone? Sign me up. And for that, I’m grateful. My wife, Amy, has supported me through these 10 years, acting at times as my accountant (man, was I bad at that in the beginning), my sounding board, my salesperson and even my delivery person. I love you, Amy. My cohort in crime needs mention too. My mom, Kathy, mans the phone and is the best salesperson I know. She’s honed her skills in the trenches. Selling ads for a niche publication is a real challenge, yet she makes it sound easy. I’m proud to be her son. We tackle monthly deadlines like a linebacker does a running back. We’re good together. The magazine would not be where it is today without her. Thanks, Mom. I love this business and this magazine. I love what I do, and that it affords me the opportunity to be a dad--the best dad I can be. I love being with my family. Thank you, from the bottom of my heart, for giving me this chance and supporting us through the years. Enjoy this issue!

A TITLE OF

KISSCO PUBLISHING, LLCPO BOX 26, MASON, MI 48854

PUBLISHER AND EDITOR Tim Kissman

ADVERTISING Kathy Kissman

CONTRIBUTORS

SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information

GREATER LANSING/JACKSON

517.599.5169GREAT LAKES BAY REGION EDITION

989.295.0637

Gina Keilen, RDGina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University.

Justin Grinnell B.S., CSCS Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

Lisa Marie MetzlerLisa Marie Metzler is a certified personal trainer and freelance writer.

Susan Maples, DDS, MSBASusan is a dentist in Holt. She is also a speaker, health educator and author. Her email: [email protected].

IKristin BerardKristin Berard is the editor of the Great Lakes Bay Region edition of Healthy & Fit Magazine.

APRIL 2015 www.healthyandfitmagazine.com • Healthy & Fit 7

Why did you decide to become healthier? In 2011, I was diagnosed with Type 2 diabetes and placed on medication to manage the condition. With that, I had high blood pressure and high cholesterol requiring a whole other regimen of medication, but still I didn’t make any real changes. The next year, my health continued to decline. I moved from oral medication to insulin injections, and yet my blood sugar continued to increase because I was still drinking 12-15 sodas a day, eating fast food two to three times a day, and con-suming junk food. In 2013 I was diagnosed with sleep apnea, and that’s when I changed. I was tired of tak-ing drugs and being unhealthy. I knew that if I continued my cur-rent lifestyle, I wasn’t going to have a long healthy life, and even if I lived long, it was going to be unhealthy.

How did you get started? I started working out with a trainer, Leslie Thom, at the Midland Country Club. I made a commitment to meet with her and exercise, but wasn’t yet ready to change my eating habits. After the first couple of months I didn’t really get the results I wanted, so I got a nutritionist and become serious about my diet. When I got burned out at the gym, I tried to do more outdoor activities like tennis, swimming, golf, racquetball, soccer and bike riding. Then I started training for the Tough Mudder race.

How has finishing the Tough Mudder

affected your outlook on being active?It made me have a goal. Having to ac-tually perform at this event forced me to up my game and make sure I was ready for it. It helped me to adopt a

more active lifestyle and find a lot of enjoyment being active.

What was your biggest achievement this past year? I no longer take blood pressure and diabetes medication. Also, I don’t have sleep apnea any-more. All of these things are gone and cleared from my life.

How is your diet compared to what it

was? I’ve always eaten processed foods but now I eat meals that are high protein, low carb, and low sugar. I measure and weigh food to get the correct portion size so I’m not

overeating. I eat five to six meals a day, eating every couple of hours, and go to fruits and nuts as snacks. I love apples; I eat apples almost every day. I’ve become an apple connoisseur. I love crunchy stuff, so finding things that replicate chips but are healthier options helps me stay on track. I love cashews, al-monds and pistachios. I also drink protein shakes every day because I don’t otherwise eat enough protein.

What is your best piece of advice for those just starting to exercise? Do not give up. Do not let the short term lack of results stop you from getting healthy. It does take time, but stick with it. It gets easier.

What is your goal for this year? Maintaining, and continuing to lead a healthy lifestyle while

finding balance in my life.

What motivates you to continue with this lifestyle?Fear of going backwards. I am afraid, every day, of going back to that unhealthy person. I love my children and my wife, and I want to be there for them. I have this great life, and don’t want to cut it short because of bad choices.

Success!

Luke Russell, 37, of Midland, struggled with his weight his entire life.The financial advisor at Fidelity Investments, a husband and father of two, decided to take control of his health after a series of diagno-ses. Now having lost over 115 pounds, he enjoys a much better quality of life. Here is his story.

Do you know someone who is a Success! story? Send an e-mail to Tim at [email protected]. Include your name, phone number and why you think your candidate is a Success!

Luke Russell

Now!Luke Russell

Before: 300 lbs After: 187 lbsHeight: 5’9”

Before!

Written by Jasmine Humes.

Written by Jasmine Humes. ABBRx Team Member. Marketing Manager for ABBRx and Healthy & Fit Magazine GLBR Edition. Jasmine can be reached at [email protected].


ennis elbow isn’t the only injury that should come to mind when discussing injuries in tennis. In any case, injuries in tennis are most notably caused by

overuse (cumulative injuries) or trauma (acute injuries). It is important to have a basic, comprehensive understanding of common tennis injuries so that proper prevention measures can be taken to prepare those particular muscles and tendons for the court.

Cumulative injuries of the shoulder and arm Injuries that fall into this category happen over time and are usually caused by repeated stress to muscles, joints, and tendons. They are often a result of inadequate healing time. Cumulative injuries may start out as minor aches or pains but can grow severely debilitating if left unrecognized.

Rotator cuff tendinitisInflammation of the tendons connecting

the shoulder blade (scapula) and ball of shoulder (humerus). This often occurs in recreational tennis from overuse of overhead serving and improper arm placement. Elevating your arm during the serve will help to prevent this injury.

Shoulder bursitisInflammation of a sac of fluid called Bursa that protects the shoulder. Overuse of the rotator cuff can cause this sac to get impinged between muscles and bones causing inflammation. Pain is experienced when arm is raised.

Tennis elbow (Lateral epicondylitis)Inflammation or small tears of the forearm muscles and tendons on the outside (lateral side) of the elbow. This is often caused by overuse of forearm muscles due to a faulty backhand swing. Leading the racquet with your elbow, hitting the ball late, and hitting a “wristy” shot will ncrease your chances of developing this injury. Using a

two-handed backhand will help relieve stress on these muscles. Choosing the correct grip size and racquet will also help to prevent this injury.

Frozen shoulder (Adhesive Capsulitis)Tissue surrounding the shoulder joint swells leaving less room for the humerus of the shoulder joint to move, caused by overuse of the rotator cuff. Pain results in decreased motion of the joint, which leads to stiffness.

Wrist tendinitisIrritation and swelling of the tissue or ‘tunnel’ which surrounds the tendons of the thumb is caused often by an imbal-ance of arm and wrist in strokes and repeatedly performing “wristy” shots. Pain is often experienced in the front of the wrist and worsened when making a fist. Can partially be prevented by obtaining proper “handshake grip.”

Acute injuries of the shoulderInjuries that fall into this category happen suddenly and may be very dramatic. Don’t let the label confuse you – they may not be “acute” in damage. They are usually caused by a sudden force or impact to a body part.

Torn rotator cuffSerious tear in muscle or tendons that stabilize, support, and control the movement and rotation of the arm.Severely limits movement and strength in the shoulder joint causing decreased range of motion.

Shoulder separationTearing of ligaments where the collar-bone (clavicle) meets the shoulder blade (scapula). Caused by impact to the front shoulder or falling on an outstretched hand. Severity is measured by the degree of joint separation.

Tennis injuriesTake care of your body while hitting the courts. by Dr. Jeff Berard

T

Dr Jeff Berard is the owner and clinical director of Midland Chiropractic. He is a licensed Doctor of Chiropractic who graduated from Northwestern Health Sciences University in 2000 and has been in private

practice since. He attended undergradu-ate school at the University of South Florida and holds a Bachelor of Science degree in Human Biology. Berard is currently working toward his Diploma in Sports Medicine from the American Chiropractic Board of Sports Physicians (ACBSP).He can be reached at midlandchiropractic.com or (989) 341-1070.

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Success!

Pam Rossman, 58, from Jackson, knew that she had to make positive life changes when she watched her sister die from ovarian cancer in 2012. With a few false starts, she discovered a healthy vegetar-ian lifestyle, along with a love for yoga. And almost as important, she discovered a profound support system of family and friends. Here’s her story:

Do you know someone who is a Success! story? Send an e-mail to Tim at [email protected]. Include your name, phone number and why you think your candidate is a Success!

What made you decide to live a healthy lifestyle? My sister passed away in 2012 from ovarian cancer. I was a caregiver for her the last year of her life. I realized, after she passed, that I needed to focus on my own health. I was too heavy. I was eating healthy, but consuming too many sweets. I was also not getting consistent quality ex-ercise. I needed to make some changes in my lifestyle so I decided to begin eating a vegetarian diet.

How did you like it? I was challenged by my 23-year-old nephew, who an-nounced that he was going vegetarian. I thought, if he can do it, so can I. His diet journey lasted one month, but I decided to continue. It took a while to get the hang of it, but I have made good progress. I also started practic-ing yoga on a regular basis. Yoga was an important discovery for me. That has helped me stay focused on the important things in my life and keep a positive outlook.

Did you lose your weight from the diet and yoga? I lost a few pounds eating vegetarian, but soon found out that veggie subs, veggie pizza, and pasta were not good options for attaining a healthy weight.

How did you lose the weight, then?With encouragement from Curves co-owner Anne, I decided to join the Curves Complete Program. The program helped me make healthy meal decisions and encouraged vigorous workout sessions, like walking 10,000 steps daily. I met weekly with Anne, and she gave me encouragement to stay on track. I have adapted to a healthier plant-based diet with the ad-dition of healthy fats and more protein. I also decided to include two servings of cold water fish weekly to meet my Omega-3 needs. Through this program I have lost 18 pounds, 4.3 percent of my body fat, as well as 23 inches overall.

How do you feel? I feel better than I have in 20 years. I am stronger and more confident in my physical capa-bilities. I am no longer totally tired out after a day of work. I have also not eaten any chocolate in 140 days, which is unbelievable for me! My goal is to continue to refine my diet and get more adventurous in cooking with grains and tofu. I am determined to continue my workouts and walking.

Any advice for others?My advice to others is to identify your goal and go for it with all you have to give. Seek out professionals to keep you on track with exercise and meal planning. Don’t let distractions or detractors keep you from reaching your goal. And most importantly, be at peace with your decision to make changes in your lifestyle.

Pam Rossman

Now!

Pam Rossman

Before: 162 lbs After: 133 lbsHeight: 5’6”

Before!

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Explosive Power: olympic lifting, plyometrics, medicine ball work, jumping and landing techniques.

Conditioning: game ready preparation for all athletes, overall improved cardiovascular function.

Flexibility: myofascial release (foam rolling), various forms of stretching, muscle activation. Injury Reduction: identify and correct muscle imbalances, balance and stabilization.

Nutrition Education: lessons, tips and advice.

Please see our website for more information

Better. faster. stronger.

2655 East Grand RiverEast Lansing, MI 48823

517.708.8828

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S.P.A.

Sports Performance Academy (13-19 yrs old)

$179 per month for 1 month auto renew membership


PROGRAM HIGHLIGHTSSpeed: acceleration, deceleration, linear and lateral movement techniques, running mechanics, footwork.

Explosive Power: olympic lifting, plyometrics, medicine ball work, jumping and landing techniques.

Conditioning: game ready preparation for all athletes, overall improved cardiovascular function.

Flexibility: myofascial release (foam rolling), various forms of stretching, muscle activation. Injury Reduction: identify and correct muscle imbalances, balance and stabilization.

Nutrition Education: lessons, tips and advice.

Please see our website for more information

Better. faster. stronger.

2655 East Grand RiverEast Lansing, MI 48823

517.708.8828

mystateoffitness.com



Teeth

Why the grind?How to deal with bruxism (tooth grinding). by Dr. Susan Maples

ruxism is the clinical name for tooth grinding or clenching. Bruxing often happens while you sleep and if you don’t wake up with sore chewing muscles,

sensitive teeth or pressure in your jaw joint hinges (TMJs) you may not be aware that it’s happening. But, if your teeth are wearing down, cracking or breaking…you do it and you need help!

Most people think grinding is a result of stress emotions such as anxiety, anger or frustration. It is true that these can contribute, but there is more to the story. The body likes harmony and we tend to grind when we don’t have it.

For example:Occlusal (bite) Interferences: At

night the chewing muscles tend to pull the TMJ’s into their comfortable, home base position and the lower jaw hinges closed, hoping for a harmonious closure. If there are bumps in the road you’ll grind

them out….and then some.Obstructive Sleep Apnea

(OSA): When nighttime airway restrictions cause stress to the body many people grind their teeth.

Drug Reactions: Many medica-tions present bruxism as a side effect. The most common are antidepressants but may include everyday drugs such as caffeine, tobacco and alcohol.

Acid Reflux: Stomach acid that shoots up through the throat and airway causes irritation that can stimulate bruxism—especially at night.

Neurologic Origin: A small percentage grind during delta stage sleep and many of this subgroup tend to show other symptoms of obsessive compulsive disorder, nail biting or other nervous tics.

Age: Many, or dare we say most children grind teeth at some point or another, especially during the irritation of losing old and gaining new teeth.

Emotional Stress: This can

exacerbate these risk factors, as can having an aggressive, competitive or high-strung personality type.

Bruxism is one of three major dental diseases that can steal your teeth from you.

If you are a suspect, talk to your dentist about identifying the cause(s); they might uncover subtle risk factors for OSA, acid reflux, prescription side effects or bite interferences.

For treatment they might suggest equilibration or bite balancing to remove interferences, or a precision appliance for night wear to help reduce (not just protect) your stimulus to grind.

B

Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author. Reach her at [email protected].


YMCA OF LANSING

FOr YOuth deveLOpMeNt®

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MOtIvAtIONthat’s why it’s my Y

regina - Y Member

s a personal trainer, the most common dysfunction I see in my clients is hip mobility limitation. Anyone, from the middle age worker to the teenage athlete, can

suffer from lack of hip mobility. Think of mobility in terms of an

iPhone software update. Apple sends you an internal update to improve your phone’s ability to do its job more effectively by reprogramming and vanquishing aspects you no longer find useful. Your cells are very similar to your iPhone update. Your cells are pro-grammed by you; when you start to move less, your cells reprogram your body to get rid of the aspects it no longer uses – in this case hip mobility.

Mobility is a tool to help achieve better position. I’ll share two of my favorite hip mobility lifesavers. These two drills will help to achieve better positions when performing movements

in both real world and gym settings. Benefits include increased blood flow to muscles, tissues, and joints and decreased lower back pain.

Active Spiderman StretchStart in a pushup position. Bring your

right foot to the outside of your right hand. Then start to push your right elbow into the inside of your right knee,

all the while keeping your right foot flat on the ground. Hold for five seconds and repeat eight times on each leg.

Quadruped RockingStart on all fours. Keeping your chest

up, chin aligned and your spine neutral, proceed to rock back and forth. Rock as far back as possible without sacrificing your spinal position to go lower. Continue to do 10 rocks and hold at the back position for five seconds.

Give these two drills a try, either at home or at the gym. To reprogram our bodies, mobility needs to become an everyday ritual – no days off.

Fitness

ABecome more mobileTips to get you limber and loose. by Jason Alleman

Jason Alleman, NASM, PES, is a personal trainer at the Oak Park YMCA. Reach him at (517) 827.9690 or visit ymcaoflansing.org.

januaryxyz.indd 1 12/18/14 8:16 AM

2005

2006

2007

2008

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10YEARS AND

COUNTING!Healthy & Fit Magazine celebrates

10 years of publishing. by Tim Kissman, publisher

2010

2011

To our readers, subscribers and advertisers, thank you! It’s been 10 years since the introduction of Healthy & Fit Magazine. Considering that this magazine started with a good idea, was nurtured and developed by a very small staff, launched from a home office in the corner of my basement and has now reached a 10 year anniversary with the debut of a second edition, we are grateful and humbled by our success. Healthy & Fit Maga-zine now reaches a national audience through subscriptions and a bus-tling web site, and has expanded our reach to the Great Lakes Bay Region through the second edition. We appreciate the tremendous support we’ve received from our community. It’s been an incredible ride, and frankly, we expect the next 10 years of growth and expansion to be even better! • As most readers know, our covers have been a source of pride because they often feature community neighbors, friends, family and co-workers. We assembled this collection of all the Healthy & Fit Magazine covers as a thank you to our cover models. • We’re excited to be part of the greater Lansing community, proud to feature local athletes and everyday success stories that serve to inspire and motivate others. And we acknowledge that all of this is accomplished by featuring stories about you — our read-ers. Publishing this magazine, like living a healthy lifestyle, is an every day challenge. We’re up to it, and we hope you are too, for the results are worth the hard, hard work. Let’s continue to do this, together!


ummer’s almost here! You remember your own childhood, and how often you played outside, had a makeshift tree fort, or a simple leaf collection, right? Are you thinking you’re too busy to foster that connection to nature in your own children?

Kids today spend seven hours more on academics and two hours less on sports and outdoor activities per week than they did 20 years ago. Yet we know that children who spend more time in “green spaces” have lower stress levels, more success in school, and fewer ADHD symptoms. Here are three easy ways to inspire that connection, help your family get more fresh air, and stay healthier in the process: Plant a garden (no matter how small)Besides getting fresh air and exercise, kids who garden eat more vegetables! To make it fun for everyone, choose easy, hardy crops, like radishes, cucumbers, and squash. Check http://theartofsim-ple.net/garden-with-your-kids for great ideas on inspiring children, with limited resources.

Promote outdoor play -- every dayThe National Wildlife Federation urges parents to establish an outdoor “green hour” for kids. Think about family picnics, bike rides or even just an evening walk. Post a daily checklist on your refrigerator and include weekend bonus activities like staying up later to look for specific constellations in a clear night sky. Find sky maps at http://www.kidsastronomy.com

Meet the crittersPlant bright flowers near your window to attract butterflies, and help kids make their own bird feeders with easy instructions found at http://happyhooligans.ca/32-homemade-bird-feeders. Keep binoculars handy and keep a journal of what types of bird families you’ve met.

The bottom line is that, in today’s fast-paced technology-based society, we have to put forth some effort if we’re going to inspire our kids to have to same connection to nature that many of us did. It doesn’t take much energy and the benefits are endless!

Cari Draft is a Private Personal Trainer and Nutritional Coach who makes “house calls,” and is also the owner and founder of EcoTrek Fitness, the original outdoor group workouts in West Michigan, including the Lansing area. Learn more at EcoTrekFitness.com.

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MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE F R E E

Healthy solutions. Fit results. A better you.

Are you in the

ZONE?Tips and secrets revealed bypeople living in the ‘blue zones’ 14

STAY SHARPKeep your mind active and fend off disease

WAIT A MINUTE! That’s all it takes for thismonth’s exercise ideas

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Kitchen SafetyIs your kitchen making you sick? Here’s how to stay healthy 18WORK FITNESS

Five ways to stay in shape at work

I DID WHAT?!Stay active in ways you didn’t think of possible

GRACE PARKERDancing jazz and tap since

she was young has kept Parker, 23, of Charlotte,

healthy and fit!

13

WEAK CORE?Strengthen your core with some clever planks

Healthy & FitHealthy & Fit

15 30

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A HEALTHY & FITEXCLUSIVE


DECEMBER 2011

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE


CRUSHCALORIES

GIFT GUIDEIdeas for the healthy and fit people in your life.

HANNAH BEACHUMBeachum, 29, of Royal

Oak is a vegetarian and avid runner.


ALSO INSIDE:

With shopping, smart snacks, tree decorating and much more! 30

15

RECIPES!Count your blessings not your calories! 20

CHILD NUTRITIONMyths busted! Parents don’t always know best. 26


JANUARY 2012



CLASS ACT

TRENDSAHEAD!2012 fitness trends revealed inside!

Former MSU basketball star DELvoN RoE stays healthyin pursuit of his new dreamRICH RECIPES!

Nutrients are key for these tasty treats

THE 2012 GYM GUIDE IS HERE!HoW To SET REACHABLE GoALS TRIAL CoUPoNS GALoRE! MILK FoR PoST WoRKoUT

SENIoR EXERCISEStay in shape and keep moving for longevity


FEBRUARY 2012



SNEAKYSABOTAGESix ways you could be ruining your New Year’s resolution

CAVEMAN CLUESCavemen may have had this diet thing figured out

THE 2012 RACE GUIDE INSIDE!WALKING FOR MEDITATION BEER AFTER A RACE? EASE INTO EATING

KIDS’ DRINKSWhat’s best for your children?The answer is surprising.

BRAIN FUNCTION Diet and exercise

contribute to brain health

Andrea GellerThis 27-year-old knows how to stay active

with a busy work schedule.

www.healthyandfitmagazine.comAPRIL 2012



THINKPOSITIVEChange your thought patternsfor better health

FIX YOUR POSTURE Rounded shoulders begone with these exercises

IS IT ALZHEIMER’S?The difference between normal and serious mental loss

ROCK OUT!Improve your workouts

with the right tunes

Amy GrossA local dancer who stays

as active as she can!


O V E R INSIDE: FIT OVER 50FEATURES REVEALED

YOUR MIND MATTERS

www.healthyandfitmagazine.comMAY 2012



TOO YOUNGTO LIFT?When is it OK for young athletes to start strength training?

NIGHTY NIGHTIdeas on what to eat (or not) for better sleep.

DON’T LOOK DOWN!Making peace with the scale is easier than you might think.

GROCERY SHOPPINGTips for savvy

grocery shopping

Joel FoxGetting ready

for softball season.

Healthy & FitHealthy & FitSUMMER SPORTS

www.healthyandfitmagazine.comJUNE 2012



SLOWDOWN!Cultivate calm anytime and anywhere with these tips

BUDGET EATINGEating healthy is cheaper than you may think

TAKE IT OUTSIDEMix up your gym routine by changing your scenery

LEASH ON LIFEPound the pavement

with your pooch!

Megan PatrickA local chiropractor who

is living the lifestyle

CRAZY BUSY?

HEALTHY & FIT EXPO UPDATECAMINO ST. JAMES 8K/5K INFO • MAX’S RACE REGISTRATION ... AND MUCH MORE!

ALSO

INSIDE:

INFANT CHECKUPSParent dialogue with the dentist

is key to happy, healthy mouth

www.healthyandfitmagazine.comNOVEMBER 2012


Healthy solutions. Fit results. A better you.Healthy & Fit

ARE YOU READY? We are. And we’ll show you how to be ready for disasters.Check out these stories:

Ben BoudroHere’s one trainer who

will keep you fit.

• Survive the first 72 hrs.• Keep your stash ready!• A prepper’s food pantry• Ready-made food test• A tasty prepper recipe

EMERGENCY PREPAREDNESS

FITNESS TESTING Functional fitness can help improve a senior’s quality of life

MAKING CHOICES Here’s a list of what to eat and what to avoid

ALSO INSIDE:

EXPO RECAPLooking back at a great event:the Healthy & Fit Magazine Expo

www.healthyandfitmagazine.comJULY 2012



SIPS &SNACKSPack the best for your child’s practices and games

LOSING WEIGHTTips to make the process easier and more effective

SHAKE THE SALTSacrifice sodium , but save food’s flavor

WATER WATCHMake sure you havesafe drinking water

Monica Buhs A stay-at-home mom

who takes careof her health.

KIDS’ SPORTS

FAIR SHARECommunity supported

agriculture works

Healthy & FitHealthy & Fitwww.healthyandfitmagazine.com

OCTOBER 2012



Healthy & Fit

SCRAPTHE SCALEDon’t let the scale rule your world—there is a better way!

LOSING WEIGHTTips to make the process easier and more effective

40+ NUTRITION Outsmart Father Time with nutrition know-how

Brittney SanchezSimple activity and diet

keep her healthy.

WEIGHT LOSS TIPS

BEDTIME HELPTrouble sleeping? Try these tips to get better sleep

INSIDE: 8-WEEKS TO A 5K

An 8-week plan

to get you running

this fall!!

2012

www.healthyandfitmagazine.comAUGUST 2012



FROSH

15Life lessons to learn early on to avoid extra weight gain!

REGRETS?Put the past behind you;

It’s better for your health

TAKE NOTES! PRODUCE MYTHSExperts debunk some pesticide

and produce myths


TRY ROWING!It’s a workout that relaxes

and rejuvenates!

MAXIMIZE TIMEOptimize your training in less time with these tips

Kristin BowzerThree kids keep her busy

and extremely active

EXPOSEE YOU THERE!

SEPTEMBER 15!

PAGES. 16-17




THANKSA LOTSay it often this holiday season and watch your mood (and maybe health) improve

Paige SauerTalent and hard work

have taken her to the top.

HOLIDAY ALLERGIESHelp take on food allergies with these seasonal tips.

FOOD JOURNALSKeep track of what you eat to eat smarter.

ALSO INSIDE:

WORK STRESS Learn how to beat the workday blues and alleviate stress

CHECK OUT OUR

ANNUAL GIFT GUIDE

INSIDE!

www.healthyandfitmagazine.comJANUARY 2013

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE FREE


CHOOSEWISELY!What’s best for you? A trainer? A wellness coach? A health coach? Find out inside!

Cari DraftShe’s changing the way people think of fitness.

TOP TRENDS FOR 2013 Stay ahead of the curve

with this fun look ahead

ALZHEIMER’S UPDATEAdvances in detection

and treatment

ALSO INSIDE:

START 2013 RIGHT! There’s a healthy tip for every

day of the month

CHECK OUT OUR

ANNUAL GYM GUIDE

INSIDE!

FEBRUARY 2013


GREATABS!This workout will get you toned and strong!

Tiffany HeuhsShe’s a pro cheerleader and

local teacher who knows a healthy lifestyle.

KNOWING GUM DISEASETake our quiz

to see if you have it!

INTERMITTENTFASTING

Is this new diet trend right for you?

ALSO INSIDE:

BROKEN HEARTS Broken heart syndrom is for real; how to cope.

CHECK OUT OUR

ANNUAL RACE GUIDE

INSIDE!

SMELL THE ROSESLearn how to take pauses in your life

MARCH 2013


HIT THE WALL?

How to push through those workouts that need motivation

Alexandra KelseyAn aspiring model and actress

who leads a healthy lifestyle

WORK STRESSHere’s a solution

to a growing problem

ALSO INSIDE:

SPRING BREAK WORKOUTS

They don’t have to be fancy to work

CHECK OUT OUR

CYCLING GUIDE

INSIDE!

TEAMWORK TIMESet those personal feelings aside

for the greater good



Healthy solutions. Fit results. A better you.Healthy & FitFROM THEBOTTOM

UP!Primitive patterns to increase core strength and improve movement

Jamie WilberEnjoys the benefits

of disc golf

EASY LISTENINGWhy music affects

your mood

GRILLIN’ & CHILLIN’Smart options on the grill, and in the glass, this summer

ALSO INSIDE:

PLAYING THE WEIGHTING GAME

Where do those extra pounds come from?

SEE WHO IS FEATUREDIN THIS ISSUE!

FROM THEBOTTOM

UP!



Healthy solutions. Fit results. A better you.Healthy & FitHEALTHY

KIDSGetting your kids outdoorsis an important part of healthy growth

Randy SundellNutrition is something

he does not take lightly

FOOD TRENDSCheck our ABC guide to this spring and summer

MEAT GUIDEIf you eat meat, here’s a breakdown of the best buys

ALSO INSIDE:

EXERCISEAND SLEEPNew study shows

exercise helps sleep


www.healthyandfitmagazine.comJUNE 2013



Grilling tips

Keep your grill healthy

and food tasting great

ALL IN THE FAMILY

Meet the Johnsons: They may be the area’s fittest family!

Kristen, Chris, Paula and Matt

Outdoor workout

While the sun is shining

take the gym work outside Home remedies

Summer problems cured

with household pantry

Also inside ...


AUGUST 2013


NO MOREBODYBASHING!Kids pay attention to how you act. Keep your home and attitude positive!

Shannon KifferMeet a mom on the go!

BODY BALANCEIs your body symmetrical? How to get back into shape

ALSO INSIDE:

INJURY ANDYOUNG ATHLETESTips on how to keep them from being hurt this season



IT’S OUR

100TH ISSUE!

ACID REFLUXTake the quiz to see if it’s eating at your teeth

www.healthyandfitmagazine.comSEPTEMBER 2013


FOCUS ON FITNESSKeeping track of your numbers will tell all

Kristy FordThis mother of two knows

how to stay in shape

MUSCLE MATTERS Weightlifting should be part of your fitness routine

ALSO INSIDE:

CHILDHOOD OBESITYEveryone’s problem; here’s how you can help.


GET UP!Get out of that chair and move around to stay healthy

Healthy & Fit ExpoMagazine

The FREE event is back and better than ever! It’s set for September 14 at the Lansing Center.

DEMOS KIDEVENTS OUR

EMCEE

www.healthyandfitmagazine.comOCTOBER 2013Healthy solutions. Fit results. A better you.

BUSY PARENTIf you have 15 minutes, we have a great workout for you

RoseAnn SumnerA packed schedule will not keep her from working out

TRANSFORM STRESS Our tips will help you deal with stress and stay healthy

ALSO INSIDE:

PROBING PROBIOTICSWhat it means to introduce

probiotics into your diet

CRAVING POPCORN?It’s one hull of a snack

?ARE YOU A

SPINNING CLASSIt’s not for the faint-hearted; but boy does it get the heart pumping

WISDOM TEETHThe reasoning behind

third molar extractions

DIETDISASTERS

BATTLING STRESS Tips on how to keep calm and beat stress

Cindy GaedertHealthy habits add up to a

healthy lifestyle for her

FOOD MARKETINGHow parents can battle persuasive food marketing

ALSO INSIDE:

FAMILY MEALS Get engaged with your family’s life through mealtime


Healthy & Fit

Four reasons why a diet can fail in the first week

HOLIDAYHEALTH

Keep calories at baywith these great apps

SPECIAL FEATURE: 2013 HEALTHY & FIT MAGAZINE RECAP

www.healthyandfitmagazine.comNOVEMBER 2013Healthy solutions. Fit results. A better you.

GIFTGUIDE

TRANS FATHow the proposed eliminationof trans fat will affect us all

Christina BossardetFound her healthy body

by leaving her comfort zone.

BLOWING SMOKEIs it smart to legalize pot, from a health standpoint?

ALSO INSIDE:

DECODING LABELSLearn how to read nutrition labels with our helpful guide


Healthy & Fit

Our annual list features unique items. Check it out!

PRESENTSFOR:

A HOME GYM !THE KITCHEN ! GRAND KIDS !

YOUR HEALTH !

www.healthyandfitmagazine.comDECEMBER 2013Healthy solutions. Fit results. A better you.

SUBSCRIBE TODAY TO RECEIVE JANUARY’S GYM GUIDE & FEBRUARY’S RACE GUIDE! DETAILS INSIDE!

healthyandfitmagazine.comJANUARY 2014


CHEER CHAMPSCarla and Laura Colbeck’s family business, Capital Cheer & Dance,

keeps kids active, healthy and learning life lessons.

DON’T LIKE GYMS?!That’s OK! Stay home and

take a look at our list of DVDsPOSITIVE CHANGESTips on how to make small lifeimprovement efforts add up

Gyro what?Gyrotonic training is bodywork that is fun and effective

THE 2014 GYM GUIDE IS HERE!SMOKING CESSATION! TRIAL COUPONS! RESOLUTION TIPS AND MORE!

ALSO INSIDE:

PUSHINGLIMITSLearn how to push yourself

beyond what you think is possible

DENTAL HEALTHCreate a wholesome food

environment for your child

EMOTIONAL EATINGLearn what triggers your unhealthy eating habits

TO THE CORE!Tough abdominal exercisesjust in time for spring break

INSIDE: THE 2014 RACE GUIDE!A list of the area’s duathlons • triathlons • 5Ks, 10Ks, half and full marathons!

ALSO INSIDE:

www.healthyandfitmagazine.comFEBRUARY 2014


Healthy & Fit

Amber WilderWeight training isher passion!

GIVING BACKCycling is the ultimate equalizer for wounded veterans

READY FOR SPRINGGet rid of the winter

blues once and for all

STRETCHING ITBefore you head outdoors

warm up those muscles!

KNEE PAIN?Advice on when to see a doctor for that nagging knee issue

INSIDE: THE 2014 RIDE GUIDE!If you own a bike, you’ll want to take a look at the list we have for you.

ALSO INSIDE:

www.healthyandfitmagazine.com MARCH 2014


Healthy & Fit

STAGE FRIGHT Gain more confidencewith these tips

Logan StarkThis war vet, 27, uses

cycling to help heal others

NO MOREEXCUSES!

Set a goal and get to it; we’ll show you how!

IRON ISSUESFeeling tired? Could be iron deficiency anemia

LOSING A PETHow to respond to others

when their pet dies

LIFT WEIGHTS FASTERKeep your workouts simple and move at a brisk pace!

ALSO INSIDE:

www.healthyandfitmagazine.comMAY 2014

Shannon HargraveShe’s a fitness coach who is passionate about her job!

IT’S NATIONAL SKIN CANCER AWARENESS MONTH!

READ OUR SPECIAL SERIES ABOUT SKIN CANCER ON PAGE 16!MORE TIPS ONLINE AT HealthyandFitMagazine.com

www.healthyandfitmagazine.comSEPTEMBER 2014

LOVE YOURLUNCH

Tips for parents on how to keep kids’ lunches exciting for school

Jessica O’Brien Fitness is a way of life

for this Potterville resident

MIX IT UP!It’s better to keep your kids

in multiple sports

FRESHMAN YEARHow to survive and thrive!

CARDIAC READINESSWhy schools should be prepared

for sudden cardiac arrest

Healthy & Fit ExpoMagazine

SEPTEMBER 20 at the Lansing Center. Be there! It’s FREE!

DEMOS KIDEVENTS OUR

EMCEE

ALSO INSIDE:

BE FEARLESS Neurofeedback can helpgetting over your fears

CHANGE IN THE AIRAdvice on how to get readyfor the autumn change

INTENSEFOCUSCourtney Ploucha’s accident made her more determined than ever!

OUR SUMMER GIFT GUIDE!

Specially designed for dads and grads

and fitness aficionados

TORCHING CALORIES

Sneaky ways to burn extra calories this summer

MOBILITYIN MINUTESStay loose with these simple exercises

ALSO INSIDE:

www.healthyandfitmagazine.com JUNE 2014


Healthy & Fit

DON’T GET BURNEDLearn how to protect yourself from the sun

HANDS ON!MSU handball coach Carl Valentino

shares his secret to health

ANYTHINGBUT SWEETS

Bring healthy foodto your events

this summer

DAYDREAMING?It’s OK! It’s actually

good for you!

HEALTHY JUNK FOOD?How some foods labeledas junk can actually be OK

ALSO INSIDE:

www.healthyandfitmagazine.comAUGUST 2014


HEART SCAREA first person account of a Haslett man’s brushwith heart disease

THE 2014 HEALTHY & FIT MAGAZINE EXPOThe early bird deadline is here!

GET YOURGRILL ON

It’s National Grill Month. Eat healthy!

ON-THE-GOSNACKS

Bring healthy foodto your events

this summer

FLEXIBLE BRAINCalm your mind

with neurofeedbackBREAKINGBAD HABITSHow to develop a new way of thinking

ALSO INSIDE:



Healthy & Fit

TODDLERTEETH TIPSTake care of your child’s teeth

THE 2014 HEALTHY & FIT MAGAZINE EXPO

The early bird deadline is here!

2013

2014

SHAPEUP!

Get fit with our specialback-to-school workout

WHOOPINGCOUGH

Beware: It’s on the rise in mid-Michigan

IT’S TOO MUCH The obsession

with caffeine is troublingWHERE DIDTHE TIME GO?Make every second count,for yourself!

ALSO INSIDE:

www.healthyandfitmagazine.comOCTOBER 2014


Healthy & Fit

FUELING FORA MARATHONGood training, propernutrition can help

OUTDOOR ACTIVITYOctober is a great month

to get outside

HEY PARENTS!

Emily Jo Morgan An online fitness coach

with a great attitude

FOR SENIORS

PERFECTPUSHUPS

For athletes and coaches:Do them right (or not at all!)

TEETHPOLISHING

KNOW THE DIFFERENCE

RETHINK YOURWORKOUTSFor best weight loss, try new cardio tactics and tips

ALSO INSIDE:


WINTERSKIN CAREHow to change your routinefor cold weather

Why it’s not the bestthing for your mouth

Between cardiac arrest and heart attacks

CONCUSSIONS& KIDS

Parents are paying attention!

Our annual gift guide is back

and better than ever!

NO MOREEXCUSES!

CARRY THE LOAD

IS BUYING FRESH THE BEST?With fruits and veggieswhat’s best for you?

ALSO INSIDE:

FAMILY ANDTHE HOLIDAYSHow to get along with relatives and co-workers

Learn how to make the right choices to get fit

Carrying heavy weight can get you in overall shape

www.healthyandfitmagazine.comDECEMBER 2014


Healthy & FitGiftGuide

ACTIVEWHILE AGINGTips on how to keep activeand healthy as you age

Kimberley Whitfield Bodybuilding is a natural fit for this 45-year-old

READY TO RUN?Avoid injury and increase

performance with these moves


Can’t sleep? It could be what you’re eating

Denise AustinHer running group is getting people into shape!


ALSO INSIDE:

HEALTH SECRETS

EATING HEALTHY AT HOME

Cooking your own foodis a smart choice!

Top tips to keep you healthy and feeling well

www.healthyandfitmagazine.com October 2011



Are you in the

ZONE?Tips and secrets revealed bypeople living in the ‘blue zones’ 14

STAY SHARPKeep your mind active and fend off disease

WAIT A MINUTE! That’s all it takes for thismonth’s exercise ideas

KRISTA RIEDRied, 39, of Mason,loves to stay active!

Healthy & Fit

6060O V E R+ INSIDE: FIT OVER 60+

FEATURES REVEALED

PUMPKIN POWERA healthy look at the versatile pumpkin

16

20

30

SNEEK PEAK INSIDE!

FIT TIPS There’s always enoughtime for a workout

it’s time for theGAMEPLANLEARN HOW YOU CAN TAKE PARTIN THIS EXCITING MOVEMENT

AT THE WORKPLACE

stop the sugarSNACK SMART

WINTER 2011 / $5.95

P/

P/11

P/13

The Official Magazine

of Get Healthy! Michigan

5 Wellness Centers

6 Dinner Talk!

7 Get Healthy! Day8 Hit the trails!

9 Cooking tips/ideas

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10 YEARS OF PUBLISHING: A LOOK BACK AT ALL OUR COVERS!

BULLIES BEWARESKIN HEALTH

Make sure to schedule your full body exam today!

ALSO INSIDE:

TRY THIS: BOKWAThis group fitness class is F-U-N for everyone

Parents can help children identify

bullies with these tips

Carrying heavy weight can get you in overall shape

www.healthyandfitmagazine.com JANUARY 2015

EIGHT ISENOUGHOur dumbbellworkout is awesome!

Brad FastHigh performancetraining atits best

MAKING LIFECHANGES

THE 2015 GYM GUIDE IS HERE!KEEP YOUR RESOLUTIONS! • LEARN THE LINGO • KNOW THE GYM BASICS

Set realistic goals and get to work on making them a reality

ACTIVE KIDS

Can it be done? With these tips it can!

Ideas on how to get your kids moving

www.healthyandfitmagazine.com MARCH 2015

GREATER LANSING EDITION • WELLNESS • FITNESS • NUTRITION • PREVENTION • LOCAL EXPERTS FREE

ALSO INSIDE:

EATING OUT WITH ALLERGIES

INSIDE: THE 2015 RIDE GUIDE!Our list of triathlons, duathlons and all kinds of cycling events!

IGNORETHECORE?

SHOULD YOU

Not if you want to stay healthy and strong!

Your local fitness center offers plenty of fun classes

SHAKE THINGS UP?

RUNNER’S SKIN

Give back to your communityand feel good about it

From raw to radiant skin: Here’s the answer

www.healthyandfitmagazine.com FEBRUARY 2015

Can’t sleep? It could be what you’re eating

Jamie RichardsonHer running group is

getting people into shape!

IF YOU LIKE TO

RUNREAD THIS ISSUETHE 2015 RACE GUIDE IS HERE

AND IT’S PACKED WITH


Healthy & Fit

LOCALMARATHONS, HALF MARATHONS

10Ks, 5Ks and MUCH MORE!

THE AREA’S BEST RUNNING GROUPS

AND HOW TO JOIN!

MID-MICHIGAN’STOP EXPERTS AND GURUS

GET YOU IN SHAPE!

ALSO INSIDE:

MAKE AN IMPACT

SLEEP STEALERS

2015


Ready to run outdoors?Avoid injury and increase performance with these moves. by Justin Grinnell

T

Fitness

he season is about to change in Michigan, for the better! For many, this means more outdoor activities and less being cooped up. For the avid runner, this means

more opportunities to get outside and get your miles in. You are tired of running on the treadmill and maybe even tired of cross training. I get it: you live to run, and

stretching and strength training may not be your favorites. You are aware of the many benefits that cross training offers, but want to take advantage of the precious spring and summer months.

I have the solution for you: Perform this quick and effective movement routine to maintain flexibility and strength in the hips and upper spine, while increasing your performance and reducing the risk of injury.

Perform one round through all the exercises for optimal results.

Hip sequence Assume a lunge position, right leg forward, with your right hand on your foot and your left hand on the floor. Push your right knee out as you rotate your body left. Now drive your hips back, straightening your right leg, switch legs and repeat.

Exercise Reps/Time

Couch Stretch 1-minute each side Squat to Stand 10Reverse Lunge w/ 5 each side Arms OverheadHip Sequence 1-minute each sideScapular Push-ups 15

Couch stretchBack your right knee into the bottom of a wall and move your left leg into a lunge position, knee bent 90 degrees. Raise your torso and hold that position. Switch legs and repeat.

Squat to stand Squat down and grasp your toes with your hands. Don’t just touch your toes; wrap your hands so that the tips of your shoes are in the palms of your hands. Stand up without shifting position. You’ll feel a deep stretch in your glutes and hamstrings. Hold the top position for a second, then drop back down into a deep squat position and repeat.

Reverse lunge w/arms overheadTake a long stride backward and drop your back knee to the ground. Keep your arms straight above your head with good posture during the whole movement. Push through your heal back to the starting position.

Scapular push-ups Get into a push-up position with your elbows locked out. Lower and raise your body by retracting and then rounding your shoulder blades. The full range of motion is only a few inches.


oaches and athletes aim to improve sports perfor-mance. But what factors influence performance? In most sports, performance has many dimensions. For example, a baseball player must be able to hit, field, throw, and run the bases. But why can some athletes run faster, throw harder, and play better than others?

Peak performance is complex and a culmination of several factors (see graphic below) including age and experience, genetics, training, coaching, health status, the physiology of the athlete, mind set of the athlete, how the athlete performs the skill and moves (biomechanics), equipment, etc. There are some aspects of this model that can be controlled by the athlete or modified with training and other things that cannot be controlled (i.e., genetics, age, weather).

It is important to note that this model involves a multi-disci-plinary, integrated approach when training and caring for the athlete. Too often, the main focus is on training or strength and conditioning. And even within training, sometimes one aspect (strength training) receives more attention than another (speed,

agility, joint stability and mobility, etc.). Within strength training alone, we often do not consider

training unilaterally (single arm or leg) and bilaterally (both limbs) with lower and upper body, pushing and pulling vertically and horizontally, strengthening and stabilizing the core and also rotating or twisting.

During periods of intense training and/or competition, if we do not give proper attention to recovery, sleep, and nutrition, then we will not realize optimal gains from training or peak performance. This is too often the case.

Likewise, if we prepare ourselves physically (skill develop-ment, training, recovery and nutrition) but do not have good mental skills ( focus, positive self-talk, etc.), we also will not realize peak performance.

Thus, we need to ‘put it all together’ (athletic health, skill development, physical training, recovery, nutrition, and mental skills) and have all the pieces of the puzzle fitting perfectly. If one piece is not fitting well, then peak performance and health will not be realized.

Fitness

C

Peak performanceWhat it takes to be at the top of your game. by Joe Eisenmann, PhD

Performance

Factors Affecting Peak PerformancePhysiology/Biochemestry Psychology/BiomechanicsGenetics

Training/Coaching

Health status

Injury/Fatigue/Diet/Drugs

Age

The Athlete

Equipment/Field ConditionsWeather condition/Game tactics

Dr. Joe Eisenmann, PhD is a professor of pediatric exercise medicine within the MSU College of Osteopathic Medicine and the Director of Spartan Performance. To learn more about Spartan Performance visit SNAPP.msu.edu.

SPA

RTAN PERFORMA

NC

E

TE

STED

• TRAINED • ENERG

IZE

D


he Osteopathic Manipula-tive Medicine clinic functions as a patient-centered home for spine and musculoskeletal care. We provide patient care

services for those suffering from musculoskeletal and spine related disorders, which are amenable to non-surgical conservative care includ-ing osteopathic manipulative medicine. Spine-related and musculoskeletal disorders are among the most common, costly and disabling problems in Western society. Included in this group of conditions is back pain, neck pain, many types of headache, radiculopathy, and other symptoms directly related to the spine and joints. Virtually every human being is affected by this group of disorders at some time in life. The burden of spine-related and musculoskeletal

disorders on individuals and society is huge and growing rapidly. Most cases of spine-related and musculoskeletal disorders are multifac-torial, involving somatic, neurophysi-ological and psychological processes that interact to produce the suffering

experienced by the patient. The management of patients with spine-related and musculoskeletal disorders requires a level of expertise that can respond to these challenges. The Osteopathic Manipulative Medicine clinic has combined a unique team of fully licensed and boarded physicians whose expertise is in the function of the body’s neuromusculo-skeletal system. Our team has a long legacy and experience in effectively treating spine-related and musculoskeletal disorders. We take most insurances and provide services for patients of all ages.

Spine and musculoskeletal careMSU’s Osteopathic Manipulative Medicine is here to help. by Lisa DeStefano, DO

T

Health

Our team has a long legacy and experience in

effectively treating spine-related and musculoskeletal

disorders. We take most insurances and provide

services for patients of all ages.

Written by Lisa DeStefano, DO,Chairperson, Department of Osteopathic Manipulative Medicine at MSU College of Osteopathic Medicine.


Want to be successful in getting and staying in shape? Here are my top 10 secrets. This month we’ll feature tips 10 through 6. Next month: The top five!

10. Visual goal setting. You must have a map with destination points. Instead of just saying you want to “lose weight,” it’s much more effective to be specific. Such as, “I want to drop two sizes in two months.” Write this goal down so you can see it every day then visualize this new you. You must also have a solid, real, deep reason for why this goal is important to you.

9. Does the scale own you? The scale cannot measure how fit you truly are, how much muscle you carry and how beautiful you are inside or out. A healthier and more successful way to measure progress would be how many servings of vegetables you had today; how you feel in your clothes; how many times you exercised this week; were you a role model for your kids when you ate out last night.

8. Fit is a lifestyle. It is rare that you can be fit and eat poorly; never exercise and be healthy; only get a few hours of sleep per night yet expect to have energy the next day. You must examine all areas of your life and upgrade your choices in order to have success. Surround yourself with like minded people. Purge your pantry to make it easier to cook healthy meals.

7. Muscle is an ally. Muscle burns tons of calories both during exercise and at rest. Muscle gives you attractive curves and helps you have good posture. Muscle helps keep your blood sugar stable which in turn can help you avoid diseases like diabetes. Muscle provides the tension that strengthens your bones. You must lift weights relatively heavy for your ability in order to challenge your body to change. If you can do more than 12 reps, it’s too light and will do little good.

6. Get over the intimidation. Rather than randomly joining the nearest or cheapest gym, do some research and find a place that fits your personality and has the environment you are looking for. Price is less important than getting a good fit. In no time you will feel at home, create a new comfort zone and actually look forward to training. You will get the best results at facilities that offer a physical assessment and customized fitness solution as part of their memberships.

The first five tips. by Jason McCammon

Fitness

I lost84lbs!

"I love the new me! I feel great! For years I put myself last. I figured when the kids grow up I'd

make time for myself. But then it hit me; my kids deserve the best which means I must become

the best version of myself....

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Jason McCammon, B.S., NFPT-CPT, is president of I.Q.FIT Fitness & Wellness Center. Contact him through iqfit.com

Secrets for getting and staying fit

inally, it is April and the light at the end of the cold, dark tunnel is getting closer every day! This means a few things in the world of dermatology and aesthet-

ics. It’s early spring and now is the time to plan a course of action for healthy, sexy skin in time for spring break, wedding season, graduation and all the exciting things the coming (and highly anticipat-ed) season has in store.

First things first, it’s time for laser. Your skin has been out of the sun all winter long and that’s perfect for starting laser treatments such as laser hair removal and laser resurfacing. Laser hair removal means less shaving, less irritation, fewer razor bumps, and more confidence on the beach. Laser resurfacing is another treatment to have if you’re struggling with acne scarring, fine lines, sun damage and less than perfect skin texture. If you start now, you may be able to fit in a few treatments before spring break.

If you want up to 20 percent fat reduction, consider Coolsculpting. It is a non-invasive, painless treatment, and should be started a few months before

any big event as Coolsculpting takes three to four months to see the maximum fat reduction in the areas treated. This fat reduction technique is very popular among brides and grooms who are looking for something to help with any extra bulges, without breaking the bank and no down time. Coolsculpting is also great if you have been losing weight but have a few stubborn areas that have been resistant like the waist, thighs and sides.

April is a great time to schedule that appointment to get your acne checked out. Think about all the senior pictures, wedding albums and Facebook posts where your skin will be seen up close and personal, in the months to come. There are so many acne treatment options available to fit every budget and level of severity these days. Sometimes just a refresher on home care and a new routine will be enough.

Some patients require prescribed oral or topical medication or even a relaxing trip to the Doctor’s Approach Med Spa in Okemos for one of many acne treatment options, where you will see results. The sooner you start on a program tailored for your specific needs, the sooner you will

see smoother, healthier looking skin. Clear skin goes along with the healthy body that you have been working so hard to maintain!

This season also brings up the ever important issue of protecting that beautiful skin. Your skin is a great investment! Do not skip the SPF! I recommend all skin types use sun protection of at least an SPF 30 all year but if you skipped winter, don’t wait any longer when it comes to sun safety. Not only are you protecting yourself from the risk of cancer but you’re also preserving younger looking skin.

Did you know that the excess sun exposure damages healthy collagen and elastic tissue and will lead to early wrinkles and sagging?

Keep this in mind when you are outside. All it takes is remembering to put it on 15-20 minutes before you go outside, and reapply every 1.5- 2 hours.

April is a time of excitement, dreaming about the warmer months to come and planning for special occasions. Don’t forget to also plan for healthy, radiant skin too!

Invest in yourself.

Looking forward to spring?

FChart your path, now, for healthy, sexy skin. by Dr. Marcy Street

• Acne • Warts • Rashes • Eczema • • Rosacea • Psoriasis • Mohs Surgery • Skin Cancer Diagnosis and Treatment •

Peels • Laser Hair Reduction •• Body Contouring • Hair Loss •

• Anti-Aging • Microdermabrasion • • Juvederm • Botox •

“With skin cancer in my family I cannot risk seeing a doctor who sees me as a number, Dr. Street cares. She and her staff listen and respect my concerns.” – Anonymous “I had squamous-cell carcinoma removed surgically from my scalp, and it went as well as it possibly could have. Dr. Street and her staff did a very professional job. I could not have asked for more.” – Ronald H “Excellent experience. I was seen on time. The care was personal and professional.” – Jean B.

The area’s only Mayo Clinic trained Mohs surgeon

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Meet Dr. Marcy Street,Medical Director, and the staff at

Doctor’s ApproachDoctor’s Approach Dermatology is a well-established, complete care medical and surgical dermatology practice. The practice has been known for providing excellence in care for 20 years in mid-Michigan and has a significant number of patients from all over the Midwest region. The Doctor’s Approach mission is to provide the best in cutting edge, comprehensive care and services in a relaxing and nurtur ing environment. Dr. Marcy Street, medical director and founder, is a Mayo Clinic trained dermatologist and the only fellowship trained Mohs surgeon in the Lansing area.


Our interview with Denise AustinDenise Austin shares fitness tips and details about her new plan.

D

Cover

enise Austin is a household name when it comes to fitness. The widely popular trainer has been on television for years, inspiring many to live a

healthy and fit lifestyle with her ESPN show Getting Fit with Denise Austin, several tapes and DVDs. At 58, she shows no sign of slowing down. She just released her latest program, the 10 Week, 360° Plan. She recently spoke with Healthy & Fit Magazine Publisher Tim Kissman about her new program, and her outlook on the fitness industry. Highlights of that conversation follow.

What kind of changes have you seen

in the fitness industry? This business has changed with social media and the Internet. Everything is now online, usually available on any screen. That’s the biggest change since DVDs came out. With a daughter in college, I’m in tune with social media. It’s fun to be able to use that medium. I like it. It’s more instant. I used to try things out on TV to find new content for the next DVD or video. I’d try a Pilates

move and I’d get letters that the audience wants more Pilates, but it would take time. It’s a whole new show now. I don’t have to wait a couple months. It’s live and real time, so it’s exciting. For me, it’s a lot more work on a daily basis, but that’s OK. I’m constantly on Facebook and Twitter, talking to my fans and the users of my program.

How do you keep it fresh?I travel all over the country. I don’t live in just one place; I live on both coasts. The travel keeps me fresh. I’m always a learner; always asking the top doctors about health. I’m a very curious person. I ask the top professionals in the top fields questions about health, to stay on top of current knowledge. It’s truly my mission

to weed out junk and give my audience honest informa-tion.

What is your typical day?I’m a morning person. When I first wake up, I get up and get going. I eat breakfast, and then I do a 30 minute workout. I find it’s better to get energy from breakfast for the workout. I know I will get the workout done if I do it first thing, because my day changes so much. I then eat a snack, sticking to my plan. I answer emails, phone calls and run my business while being a mom. I cook dinner, too. I love to make sure my family is eating good meals. I know what I’m cooking.

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RESEARCH PARTICIPANTS NEEDEDMSU walk-exercise study with an iPhone app!

Participation: A 45 minute orientation session at MSU, to walk for exercise at a moderate pace with the iPhone app outside whenever and wherever you want over 3 weeks, and a 20 minute debriefing meeting at the end of 3 weeks. You’ll complete email and phone-based surveys throughout the study.

You must walk for exercise (i.e. not just for leisure or to get from one point to the next) at least 3 days out of the 7 days in each week of the study period.

Participants will receive $30 after completing the 3 week study. You may also keep an iPhone soft case with hand strap that will be provided for use during the study.

Men and women, ages 25-55 healthy enough for regular physical activity can par-ticipate. Men over the age of 45 will require physician’s approval prior to enrolling.

Participants must own an Apple iPhone, either models: 4S, 5, 5C, 5S, or 6. The app will be removed from your phone after completion of the research study period. You will be required to upgrade to the most recent Apple iPhone operating system before the app can be loaded onto your phone.

MSU Department of Kinesiology - IM Sports Circle Contact: Stephen Samendinger for questions: [email protected]. Select “BOOST Walk Study” when scheduling your session online:

space-lab.genbook.com

ne of the most exciting goals I have in my work and daily thoughts is achieving a full life that has reasonable, if not, plentiful energy. The aging trend has unfortu-

nately been a physical decline leading to progressive disability and dependence. Successful aging is how we will create our personal adaptive competencies. How well we do this is defined by avoiding or delaying chronic diseases. This is the challenge we all face in the 21st century. Approximately 90 million people suffer from chronic disease, and among the Medicare population (65 and older)nine out of ten deaths are associ-ated with nine chronic illnesses. Those illnesses are congestive heart failure, chronic lung disease, cancer, coronary artery disease, renal failure, peripheral vascular disease, diabetes, chronic liver disease, and dementia. Patients with chronic illness in their last two years of life account for about 32 percent of total Medicare spending, with

much of it going toward physician and hospital fees (Medicare Part A and Part B) associated with repeated hospitalizations. This is an unsustainable model and we have an obligation to ourselves and the generations that follow us to create a better game plan. Succumbing to a slow spiral of dependency, becoming a burden on society is not what anyone desires. The number of Americans 65 and older today is approximately 43 million. By 2050 that number could be 108 million. Creating a new paradigm where no citizen is marginalized, where ageism is nonexistent will take incremental

change. It all comes down to daily behavior and choices. Deciding to live better is the way to gain better odds. Here are some tips • Manage and understand stress • Never ignore a symptom • Eat more whole foods • Improve your sleep habits • Take vacations • Stay connected • Become less sedentary • Play more and have fun • Ignite Your Life

Creating adaptive competenceStay healthy and age successfully. by Tom Matt

O

Boomers

Tom Matt is the host of the ‘Boomers Rock’ radio talk show. He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior

fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance.” For more information please visit his website at www.boomersrock.us

“Adaptive competence is a generalized capacity

to respond with resilience to challenges arising from

one’s body, mind and environment”- Rowe & Kahn


ach year Midland, Michigan is home to an event that attracts women from all over the globe to compete for the chance to win $100,000. Sports enthusiasts and

athletes gather to watch international and local competitors participate in an event that is the only one of its kind. Which sport would attract 15,000 fans, hosting top prodigies in the game, holding the honor of being the first and only $100,000 event? Tennis.

On February 1-8, 2015, 60 women came to the Greater Midland Tennis Center hailing from Taipei, USA, Germany, Bulgaria, France, Czech Republic, Romania, and The Netherlands to compete at the Dow Corning Tennis Classic. Among those competing at this grand event was an 18 year old Dow High School senior: McKenna Root.

This young, remarkable tennis star has been playing tennis for 14 years. Root’s parents introduced her to tennis when she was four years old by taking her to a free tennis class at the tennis center. At that early age, the coach noticed her natural swing. There was no turning back from there; she and tennis became inseparable.

At the age of 11, she endured her worst and possibly scariest moment on the court: She tore the satorious muscle in her right leg during a match after she fell to the ground and was not able to walk. Because she and tennis are inseparable, she did not let that stop her. Post injury, she experienced her best moment on the court: She won her first national tournament, indicating that she came back stronger than ever after her injury.

Asked about her experience compet-ing at the Dow Corning Tennis Classis, McKenna replied, “I love playing in front of crowds so being able to play singles on the first court and then doubles on center court was an amazing experience. Having the whole community there watching you is a very rewarding feeling. All of the support they gave and always give me makes me realize what an outstanding community we have.” Competing at the Dow Corning Tennis Classic was just the beginning for her and a great learning experience. Competing at this level with other professional athletes taught her more

about her doubles game and what it takes to get to the next level.

What is the next level for McKenna Root? Root has verbally committed to a full ride scholarship to play Division 1 tennis at the University of Alabama Birmingham. After overcoming many obstacles in her career, including injuries and not knowing if she would ever be able to play at her highest level again, this full ride scholarship proves that hard work and dedication pays off in the end.

Until she goes to college, she will continue to play high school tennis at Dow High School, go to Athletic Republic, attend PIYO and spin classes for off court training which will improve her on court abilities, improve her strength, flexibility and stamina. Aside

from school work and tennis, she also spends time coaching kids, going on adventures and road trips with her friends, and simply hanging out with her family and friends.

What are we to expect from McKenna in the future? “In the future, I plan on going to med school to become an osteopathic doctor in sports medicine. I would also love to always continue teaching tennis and playing for as long as I can. Hopefully you’ll be seeing a lot of success from me as a college athlete starting in the fall.”

Written by Jasmine Humes. ABBRx Team Member. Marketing Manager for ABBRx and Healthy & Fit Magazine GLBR Edition. Jasmine can be reached at [email protected].

Meet McKenna RootThe Dow High School senior has big plans on the court. by Jasmine Humes

E

Cover

“I Iove playing in front of crowds so being able to play singles on the first court, and then doubles on center court was an amazing experience. Having the whole community there watching you is a very rewarding feeling.” - McKenna Root


or all workouts, please choose a weight that is heavy enough where you start to struggle at about 70-80 percent of your completed reps and where

you have a hard time completing the final rep of each set

Try this workout for four to six weeks by changing up the rest period, number of reps, number of sets, or add in drop sets or rest pause for the final set of each exercise, every week

Complete the following 5+1 sessions within a 7 day period in conjunction with desired cardio or HIIT (High Intensity Interval Training) sessions. Try not to include cardio sessions on leg focused days. Weight training should always be completed prior to a cardio session, but they are best done at separate times of the day.

Day 1: legs with quad focus

• Leg Extensions- 5 sets of 21 reps (7 each ½ up/½ down/full), 10 sec rest• *Superset Leg Extensions: 5 sets of 10 reps, 60 sec rest• Box Squats 5 sets of 8 reps, 40 sec rest• Smith Machine Front Squat 4 sets of 10 reps, 40 sec rest• Leg Press 3 sets of 15 reps, 40 sec rest• Body Weight Walking Lunge 3 sets of 20 reps, 10 sec rest• *Superset Body Weight : Walking ½ Lunge- 3 sets of 20 reps, 60 sec rest• Lying Leg Curls 4 sets of 12 reps, 10 sec rest• Lunge to Step Up 4 sets of 8 reps each side, 60 sec rest• Leg Extensions 4 sets of 15 reps, 40 sec rest

Day 2: shoulders and abs

• Rope Face Pull 5 sets of 10 reps, 40 sec rest• Cable Reverse Fly 3 sets of 12 reps, 40 sec rest• Dumbbell Lateral Raises 3 sets of 100 reps(up weight every 10 reps, descend in the middle), 120 sec rest• Dumbbell Shoulder Press 4 sets of 12 reps, 40 sec rest• Front Raise on Incline(pinkies up)

4 sets of 10 reps, 40 sec rest• Decline Bench Windshield Wipers 3 sets of 10 reps, 15 sec rest• Twisting Sit up on a Decline Bench 3 sets of 12 reps, 15 sec rest• Cable Oblique Twist 3 sets of 12 reps, 15 sec rest• Standing Weighted Single Leg Oblique Crunch 3 sets of 10 reps (each side), 40 sec rest

Day 3: chest and arms

• Barbell Bench Press 5 sets of 5 reps, 50 sec rest• Barbell Incline Bench Press 5 sets of 6 reps, 50 sec rest• Leverage Decline Chest Press 4 sets of 10 reps, 50 sec rest• Standing Straight Up Cable Fly 3 sets of 12 reps, 50 sec rest• Cable Fly High, Level, Low 3 sets of 21 reps (7each), 50 sec rest• Cable Incline Fly 3 sets of 8reps, 50 sec rest• Cable Standing Press 3 sets of 15 reps, 50 sec rest• Barbell Curl 4 sets of 10, 10 sec rest• *Superset Standing Bent Over One Arm Dumbbell Triceps extension| 4 sets of 10, 60 rest• Hammer Curl with Rope 4 sets of 12, 10 sec rest• *Superset Triceps Pushdown with Rope- 4 sets of 12, 60 rest

Day 4: legs with hamstring and glute focus

• Seated One Leg Curl 5 sets of 8 reps, 10 sec rest• *Superset Seated Leg Curl 5 sets of 10 reps, 60 sec rest• Reverse Hack Squat 4 sets of 8 reps, 60 sec rest• Dumbbell Stiff Legged Deadlift 5 sets of 6 reps, 10 sec rest• *Superset Goblet Squat 5 sets of 8 reps, 60 sec rest• Plié Squat 4 sets of 12 reps, 10 sec rest• *Standing Leg Curl 4 sets of 8 reps, 60 sec rest• Barbell Glute Bridge 3 sets of 12 reps, 10 sec rest• *Superset Dumbbell Hamstring Curl- 3 sets of 15 reps, 60 sec rest• Stair Climb Calves

3 sets of 50 reps, 10 sec rest• *Superset- Sumo Squat Jumps- 3 sets of 12 reps, 60 sec rest

Day 5: back and abs

• Pull Ups 5 sets of 5 reps, 45 sec rest• Dumbbell Lying Pull Over 4 sets of 15 reps, 30 sec rest• Barbell Reverse Grip Bent Over Row- 5 sets of 10 reps, 45 sec rest• One Arm Dumbbell Row 5 sets of 10 reps, 30 sec rest• Seated Cable Crossover Lat Pull- down- 4 sets of 12 reps, 30 sec rest• Elevated Cable Rows 5 sets of 15 reps, 10 sec rest• *Superset Hanging Leg Raises 5 sets of 8 reps, 60 sec rest• Straight Arm Push Down 4 sets of 15 reps, 10 rest• *Superset Rope Crunch 4 sets of 12 reps, 60 sec rest• Seated Behind the Neck Pull-down- 4 sets of 12 reps, 45 sec rest

Day 6: optional field day

• Do all exercises with a 60 sec Fast Run(treadmill or field) in between after rest• Prowler Plate Push- 3 x 25 yrds 30 sec rest• Wall Balls 25 reps, 30 sec rest• Ladder Skips Side to Side 2 x down and back, 30 sec rest• Pull-ups 12 reps, 60 sec rest• Farmer Walk 2x40 steps, 60 sec rest• Barbell Walking Lunge 40 reps, 60 sec rest• Toes to Bar 20 reps, 60 sec rest• Push-up 30 reps, 60 rest• Double Unders 50 reps, 60 sec rest• Row 500 meters

Burn some fat!Try this five-plus day split workout. by Kristin Berard

F

Fitness

Kristin Berard is the editor of the Great Lakes Bay Region edition of Healthy & Fit Magazine.


Cadence is kingFinding new speed for your swim. by Steve Grant

S

Swimming

wimming fast. We dream of it, and some do it. But how? You’ve read the books, watched the videos, and attended numerous swim sessions. By now you have a

pretty good grasp on swimming and it’s technique; however, something has happened, you’ve plateaued.

You train, and train some more, but little has changed. What’s going on? You may be missing the key to swim speed, the two pronged approach to understand-ing and visualizing how to develop elite speed:

Speed = Stroke Length x Stroke Rate

Stroke length The stroke length (SL) of your swim is a combination of the effective length of your arm span and the potential force. Increasing the amount of force you apply to the water (so long as it is directed in the right direction), combined with the length of your arm, will increase your stroke length. This will result in fewer strokes per length of the pool. Most of us have engaged in the on going practice of reducing our strokes per length of the pool. This is a pretty good way to improve your economy and efficiency through the water, and most will see improvements in performance with this method if their stroke is rather inefficient to begin with.

But there is a hidden “speed buster” to over developing the stroke length: overgliding.

Overtraining stroke length One of the problems of overtraining stroke length is developing an overglide. An overglide will increase distance per stroke (DPS) and achieve a very low stroke count per length, which seems great, but it comes at cost time. The cost is deceleration, pause and sink. Hanging on to the glide will reduce the stroke count, but the swimmer will experience an appreciable lag inthe stroke rate and a plateauing or decrease in overall performance time. The second part of the key is “lag in stroke rate.”

Stroke rate The stroke rate is the number of times your hands enter the water per minute. This can also be referred to as cycle rate. However, cycle

rate focuses more on the amount of time it takes for your arm to complete an entire revolution. As in cycling and running, the more revolutions or steps you take, times the distance travelled, determines your overall speed. Stroke rate alone, can inherently create a “speed buster,” in the form of stroke length

shortening. As the rate increases the swimmer has a tendency to sacrifice SL for rate.

Putting it all together Swim speed is a combination of stroke length (SL) and stroke (SR). A sustainable, maximum union between SL and SR. The two pronged approach is a way to look at developing your swim speed. You will need to develop your maximum sustain-able stroke length and stroke rate. So where to begin?

Things to try • Lower your SWOLF score • Learn to use a tempo trainer • Have complete Cadence Power

Profile done SWOLF (Swimming Golf), as in golf, the objective is to obtain the lowest score. In SWOLF you want to obtain the lowest combined stroke count and time over a given distance. Here’s an example:

A 50m swim produces a stroke count of 50 and a time of 50 seconds. The SWOLF score is 100. Your goal would be to reduce that score. The following steps will produce the best results.

1. Develop good form and technique first

2. Work on decreasing strokes per length, without overgliding

3. Establish a base SWOLF score4. Increase distance per stroke, without

overgliding

5. Train to decrease your SWOLF score by maximizing SL and increasing SR

Tempo training with a metro-nome. This is another method that will assist in decreasing your SWOLF score and increasing your stroke rate. The metronome allows the swimmer to follow along to an audible beeping tempo. All you need to do is:

1. Find your base stroke rate2. Find your SWOLF score3. Slowly increase tempo stroke rate

while maintaining and improving your SL

Power cadence profile This is the best test available. You will need to find a coach in your area that can perform this test. The purpose of a cadence profile is to determine, not only your current base stroke rate, but it will also demonstrate where your stroke becomes inefficient at multiple speeds.

1. This test needs to be done by a coach

2. It is the most detailed and descriptive test

3. The swimmer trains with a metronome

4. The swimmer uses three different stroke rates to develop proficiency at all paces

As with all things it takes practice, but with time you will find your optimum mix. As you improve your conditioning and your technique, you may find your distance per stroke (DPS) changing; if it is a positive change, then it is usually a good one, indicating that you are getting more out of each stroke. Just make sure you don’t trade DPS for speed. How will you know when you are getting there? When your stroke count decreases, your stroke rate increases, your times decrease, and your sustainable effort decreases or stays the same.

Happy swimming.

Steve Grant is the owner and founder of Rum Doodle Racing. He is a trained cardiovascular perfusionist and level II certified Masters swim instructor. He can be reached at www.rumdoodleracing.com or [email protected]


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The Environ-mental Working Group has published their Dirty Dozen (plus two). These produce items contain the most pesticide residue: Apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, snap peas (import-ed), potatoes, hot peppers and kale/collard greens. If at all possible, choose organic when buying these foods. It may be prudent to buy into a food co-op. You’ll know how the food is grown, support local agriculture and save cash. Visit localharvest.org or coopdirectory.org for more information. Now, for the good news. The Clean 15 list contains produce that are least likely to hold pesticide residue: Avocados, sweet corn, pineapples, cabbage, sweet peas ( frozen), onions, asparagus, mangoes, papaya, kiwi, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes.

New Buffalo, MI • 7 AM • Sunday May 17

REGISTER ONLINE: runsignup.com/Race/MI/NewBuffalo/MichiganShoresMinior5krun

Michigan Shores Mini or 5K run

Come; join us for this inaugural, scenic half marathon in beautiful New Buffalo, Michigan. This out and back course takes you along the shores of Lake Michigan, through the streets of New Buffalo

and Chickaming Township. The race starts near the lighthouse, and takes you through the beautiful lake house streets until you reach the turn-around and head back to the finish line. The course is flat and pretty fast. If you don’t want to do the half marathon, we encourage you to enter our 5K.

Funds raised will go towards a cure for diabetes as well as the New Buffalo K-9 UNIT.

Fit Bits

27th Annual Mason State Bank 5K Run/Walk

Friday, May 1, 2015 • 7 pmIngham County Courthouse, downtown Mason

Fun for the whole family!

Register today!www.masonstate.comFor information, call 517.676.0500.

Early registration fees: $25—5K Run/Walk

$10—Kids’ Bulldog Run $10—Kids’ Bulldog Dash

This event is part of the Playmakers Race Series, is endorsed by the Governor’s Council on Physical Fitness, and a Mackinac Bridge Run Qualifier race.

100% of net proceeds to benefit Mason Public Schools

27th Annual Mason State Bank 5K Run/Walk

Friday, May 1, 2015 • 7 pmIngham County Courthouse, downtown Mason

Fun for the whole family!

Register today!www.masonstate.comFor information, call 517.676.0500.

Early registration fees: $25—5K Run/Walk

$10—Kids’ Bulldog Run $10—Kids’ Bulldog Dash

This event is part of the Playmakers Race Series, is endorsed by the Governor’s Council on Physical Fitness, and a Mackinac Bridge Run Qualifier race.

100% of net proceeds to benefit Mason Public Schools

Dirty dozenPesticides and foods. by Lisa Marie Metzler

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great lakes bay region healthy & fit magazine april 2015

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