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FOCUS ON FITNESS

WORK YOUR APPS OFF

RANCH RIDE ‘12

EXERCISE MYTHS FLAVOR: RUSSO’S IS ON FIRE | ON STAGE: UCA’S REYNOLDS 2012-13 LINEUP

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FOCUS ON FITNESS

WORK YOUR APPS OFF

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ON THE COVER Get fit issue.

RANCH RIDE ‘12

EXERCISE MYTHS

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contents

ABOUT

FLAVOR: RUSSO’S IS ON FIRE | ON STAGE: UCA’S REYNOLDS 2012-13 LINEUP

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Conway happenings: iCon has you covered with our events calendar. Check out photos from past area events. PAGES 4-9.

FLAVOR: RUSSO’S COAL-FIRED ITALIAN KITCHEN

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WARREN MARTIN: EXERCISE MYTHS

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MUSIC: PRESTON PALMER STUDIOS

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ON STAGE: UCA’S REYNOLDS 2012-13 LINEUP

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APPS: BUYING ONLINE

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RUNNING MAN: DAVID lifeCRONK art

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LAST LOOK: UNITED WAY DAY OF ACTION

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APPS TO ENHANCE YOUR WORKOUT REGIME

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HEALTHY MEALS

STAFF CREATIVE DIRECTOR / STEWART COLE PUBLICATION SALES MANAGER / RHONDA OVERBEY GRAPHIC ARTISTS / JAY PRINCE & KELLIE MCANULTY SPECIAL EVENTS / LEAH BROWN FEEDBACK@ICONWAY.NET ADVERTISING SALES JESICA TALBERT • BETSEY WILLBANKS SARAH ALLEN • TARA SANDERS Follow us on Twitter: @iconwaymagazine www.iconway.net Check out our Facebook page for weekly calendar of events.

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JUNE 2012 / VOL. 2, ISSUE 5

fitness

ASSESSING YOUR ISSUES

COMMENTS? We want your feedback! Write to us at feedback@iconway.net. iCon, Conway City Magazine, is a publication of the Log Cabin Democrat. All rights reserved. iCon is published monthly. POSTMASTER: Send address changes to iCon, Conway City Magazine P.O. Box 969 Conway, AR 72033 For subscriber service, please call (501) 327-6621 Unauthorized use of materials contained herein is strictly prohibited. 3

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ICONEVENTS

n SUBMIT AN EVENT TO iCON: FEEDBACK@ICONWAY.NET

NEXT TO NORMAL 05.27 {Sunday} The most talked about new show on Broadway is a “brave and breathtaking musical” according to The New York Times and a show that “pushes Broadway in new directions” says Rolling Stone. With a thrilling contemporary rock score, Next to Normal is an emotional powerhouse about a family trying to take care of themselves and each other amid the humor and turmoil of mental illness. Winner of three 2009 Tony Awards including Best Musical Score and the 2010 Pulitzer Prize, Next to Normal was also chosen as “one of the year’s ten best shows” by critics around the country, including The Los Angeles Times, The Washington Post, Rolling Stone and The New York Times. Arkansas Repertory Theatre, 601 Main Street Little Rock, Arkansas at 7 p.m. http://www.therep.org/attend/productions

MSA CAR SHOW 06.02 {Saturday} MSA Car Show will be held at Conway Expo Center, 9:00 a.m. Car/Truck/Motorcycle/Sound equipment competition. Ticket Prices: $5.00 Contact Bryan Lin 501-327-6637 sales@msauthority.com

in partnership with

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BAR CAMP CONWAY 06.02 {Saturday} Tech conference. www.barcampconway.com

HENDRIX, UCA AND CBC GRADUATIONS

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PRESTON PALMER STUDIOS OPEN HOUSE

TWELFTH NIGHT 06.07 {Thursday} After a tragic shipwreck, Viola washes up on shore on the unknown island of Illyria. Believing her brother to be lost, she disguises herself as a boy in order to seek shelter as a servant to the Duke Orsino. Her plans quickly go awry, however, when she falls in love with ...the Duke, who is already in love with the Countess Olivia, who falls in love with Viola, whom she thinks is a boy. Mistaken identities, missed signals, and mischievous mayhem abound in one of the Bard’s most romantic and delightful comedies. The Village At Hendrix, 1040 Reynolds Ave., Conway, Arkansas at 7:30 p.m. LITTLE BIG LEAGUE 06.08 {Friday} Silver Moon Cinema will be showing The Little Big League. Conway Station Park at dark. BIG RIVER 06.08 {Friday} Mark Twain’s novel The Adventures of Huckleberry Finn is brought to life to the strains of the banjo, fiddle, and harmonica in this Tony Award-winning musical. Huck escapes home and all attempts to “civilize” him and hits the mighty Mississippi with the runaway slave Jim. That great river takes the two of them on adventures they didn’t imagine and brings them to places as exotic and far away as Arkansas. This delightful and tuneful adventure story won seven Tony Awards, including Best Musical, Best Book, and Best Score. Reynolds Performance Hall on the UCA Campus at 7:30 p.m. To buy tickets go to uca.edu.ticketforce.com. BIG RIVER 06.10 {Sunday} Mark Twain’s novel The Adventures of 6

Huckleberry Finn is brought to life to the strains of the banjo, fiddle, and harmonica in this Tony Award-winning musical. Huck escapes home and all attempts to “civilize” him and hits the mighty Mississippi with the runaway slave Jim. That great river takes the two of them on adventures they didn’t imagine and brings them to places as exotic and far away as Arkansas. This delightful and tuneful adventure story won seven Tony Awards, including Best Musical, Best Book, and Best Score. Reynolds Performance Hall on the UCA Campus at 1:00 p.m. To buy tickets go to http://uca. edu.ticketforce.com.

DR. FIT’S NEXT LEVEL FITNESS SOCIAL AT KING’S DUELING PIANOS

TWELFTH NIGHT 06.10 {Sunday} After a tragic shipwreck, Viola washes up on shore on the unknown island of Illyria. Believing her brother to be lost, she disguises herself as a boy in order to seek shelter as a servant to the Duke Orsino. Her plans quickly go awry, however, when she falls in love with ...the Duke, who is already in love with the Countess Olivia, who falls in love with Viola, whom she thinks is a boy. Mistaken identities, missed signals, and mischievous mayhem abound in one of the Bard’s most romantic and delightful comedies. The Village At Hendrix, 1040 Reynolds Ave., Conway, Arkansas at 7:30 p.m. BIG RIVER 06.14 {Thursday} Mark Twain’s novel The Adventures of Huckleberry Finn is brought to life to the strains of the banjo, fiddle, and harmonica in this Tony Award-winning musical. Huck escapes home and all attempts to “civilize” him and hits the mighty Mississippi with the runaway slave Jim. That great river takes the two of them on adventures they didn’t imagine and brings them to places as exotic and far away as Arkansas. This delightful and tuneful adventure story won seven Tony Awards, including Best Musical, Best Book, and Best Score. Reynolds Performance Hall on the UCA Campus at 7:30 p.m.. To buy tickets go to http://uca. edu.ticketforce.com. A LOSS OF ROSES 06.15 {Friday} A Loss of Roses at The Arkansas Repertory Theatre at 7:00 p.m. Helen is a devout widow who cherishes the memory of her heroic husband above all else, even as her grown

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son, Kenny, struggles to fill his shoes and win his mother’s love. Lila is a beautiful but emotionally insecure actress who arrives on their doorstep without a job or direction, but with a lifetime of baggage. When Lila moves in, a love triangle is created that can only end in heartbreak when someone must break free. Penned in the intimate style of Tennessee Williams (who was his mentor), but with William Inge’s graceful insight into the lives of broken families, A Loss of Roses is a bittersweet romance about the loss of innocence which garnered a young Warren Beatty a Tony Award nomination for Best Featured Actor in the 1959 Broadway production. Join us as we unearth a rare American classic and make history right here in Arkansas.

TERRI FILES PHOTO

Richard III 06.16 {Saturday} In this powerful and surprisingly relevant drama we meet the ambitious and crippled Richard, Duke of Gloucester. At the conclusion of the War of the Roses, Richard jealously watches as his brother is crowned King of England, and swears he will take the throne for himself. In Shakespeare’s take on the deformed despot’s bloody history, the audience becomes Richard’s conspirators as he seduces and murders his way to the top, and is forced to confront the consequences of his corruptions. Reynolds Performance Hall on UCA campus at 7:30 p.m. To buy tickets go to http:// uca.edu.ticketforce.com.

s 2012 RANCH RIDE

Reasons to register for this year’s Ranch Ride: 1. Getting it on the calendar now will ensure you don’t miss out on this awesome event. 2. You need a challenging half-century ride to train for those centuries coming up in late summer. 3. It encourages others to also register. The more the merrier! 4. Registration will be available the day of the ride but will cost $10 more ($50!? OMG!) 5. Procrastination is bad for your health (we’re sure this is documented somewhere). The ranch ride is also in need of a small army of volunteers of all ages to do anything from serve food, to paint faces, to mix sports drink or clean up the colossal mess after the whole thing is done. For those who think riding a bike for miles and miles is just plain nuts, this is a great way to be involved in the Ranch Ride and in doing so, support the kids at Soaring Wings Ranch. Hey! You get a T-shirt, lunch and a heaping tablespoon of fun to boot!

Visit www.theranchride.com for more information.

BIG RIVER 06.17 {Sunday} Mark Twain’s novel The Adventures of Huckleberry Finn is brought to life to the strains of the banjo, fiddle, and harmonica in this Tony Award-winning musical. Huck escapes home and all attempts to “civilize” him and hits the mighty Mississippi with the runaway slave Jim. That great river takes the two of them on adventures they didn’t imagine and brings them to places as exotic and far away as Arkansas. This delightful and tuneful adventure story won seven Tony Awards, including Best Musical, Best Book, and Best Score. Reynolds Performance Hall on the UCA Campus at 1:00 p.m. To buy tickets go to uca.edu.ticketforce.com. THE TEMPEST 06.20 {Wednesday} Miranda has grown up on a faraway island full of magic, alone with her father Prospero. They live in relative peace, until one day fate brings Prospero’s enemies near their shore, and he raises a furious tempest to seek his revenge. This 45-minute adaptation of Shakespeare’s fantastical tale is specifically directed for young audiences. Reynolds Performance Hall on UCA campus at 10:00 a.m. RICHARD III 06.20 {Wednesday} In this powerful and surprisingly relevant drama we meet the ambitious and crippled Richard, Duke of Gloucester. At the conclusion of the War of the Roses, Richard jealously watches as his brother is crowned King of England, and swears he will take the throne for himself. In Shakespeare’s take on the deformed despot’s bloody history, the audience becomes Richard’s conspirators as he seduces and murders his way to the top, and is forced to confront the consequences of his corruptions. Reynolds Performance Hall on UCA campus at 7:30 p.m. To buy tickets go to http://uca.edu.ticketforce.com.

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ICONFLAVOR RUSSO’S COAL-FIRED ITALIAN KITCHEN

Area Manager Evan Zimmerman talks to another employee while working at the oven at Russo’s Coal-Fired Italian Kitchen in Conway.

FIRED UP!

RUSSO’S WELCOMED TO CONWAY WITH OPEN ARMS Russo’s Coal-Fired Italian Kitchen opened in Conway the first week of May with wall-to-wall guests trying out the latest place to dine. General Manager Ben Allen said this is just the beginning of what the restaurant has up its sleeve. The business completely remodeled a building that was originally a Village Inn, which was vacant for several years before Russo’s snapped it up. Part of a chain but the only one of its kind in Arkansas, the remodel served up a challenge for everyone involved. “We’re Arkansas’ only coal-fired pizza oven, according to the Department of Health,” Allen said. “They didn’t have any code written for us.” He noted the health department had to write code for the restaurant, and any subsequent coal-fired ovens, in the process. Russo’s employees report the 10

BY RACHEL PARKER DICKERSON

Fettuccine Alfredo with Chicken 

Pollo Lucia Flatbread Sandwich

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coal is clean-burning and it makes the oven, which is also fired by wood, heat faster. Russo’s aims to serve authentic Italian food at a reasonable price, Allen said. “It’s a very authentic Italian experience,” he said. “All our dishes are made in-house. All our sauces, our pizza sauce, our pizza crust. A lot of places you go, it’s all frozen.” Among the noteworthy items on the menu is an extra-large, 28-inch party pizza that feeds 10 people. “You can take it out and feed a whole baseball team. Kids like it because it’s big,” he said. The menu is expansive and includes pizzas with familiar toppings, while others are more unique. For example, Allen said, the Chicken Rustica pizza has spinach, Roma tomatoes, feta cheese, chicken and extra virgin olive oil instead of regular pizza sauce. “We also have a prosciutto and egg pizza, which kind of has a breakfast feel, but it’s also perfect for dinner. It’s one of my favorite pizzas. It’s something you wouldn’t think about,” he said. 12

The restaurant also has a variety of pasta dishes, salads and sandwiches. Desserts are shipped from a special bakery in Texas, except for the tiramisu, which is made inhouse, he said. Allen also noted the restaurant has more than 53 varieties of wine. “My favorite (pasta) is the tortellacci … braised veal and beef-stuffed pasta, fresh garlic, mushrooms and prosciutto, topped with Marsala cream sauce,” he said. “We’ve been selling desserts like crazy. Tiramisu is my favorite. We have four kinds of cheesecake, Italian cream cake, cannolis and zeppole, which is a fried pastry served with chocolate sauce.” In the future, Russo’s will begin offering an Italian-style brunch on Saturdays and Sundays, he said. The menu will feature breakfast pizzas, frittatas and Italian-style French toast. Also, Allen said, he plans to eventually begin offering delivery in Conway. Allen said the overall response to the Conway restaurant has been very positive. “We have gotten a lot of really good reviews on social media restaurant sites, such as Urban Spoon, Google and Facebook,” he said.

ICONFITNESS MUSCLE VS. FAT

BY WARREN MARTIN

EXERCISE MYTHS day your body is constantly taking fat in and out. It is where the balance is — did more get taken out (loss) or more put in (gain).

As you can see in the picture, the circumferences of two legs are the same, but one has more muscle mass (tone look), and the other has depleted muscle and increased fat (non tone look). FACT: It is not possible to be lean and be toned WITHOUT MUSCLE!! Sorry to tell you there are no exercises, pills or diets that will change your body into the image you imagine in your head. Not all waist size 32s or 16-inch thighs, arms or 20-inch thighs are created equal! Here is a list of the top 5 myths I want to discuss and hopefully clear the air on what is right and what is wrong: 1) Fat cannot be converted into muscle or muscle into fat 2) Muscle gain cannot be measured on the scales weekly when losing weight 3) If I lift heavy weights I will get bulky 4) Doing cardio will cause muscle loss 5) I want to lose fat first and then lift weights later Let’s start with the first myth stated above. Fat cannot be turned into muscle or muscle cannot be turned into fat. Fat is only stored calories that the body didn’t use up for energy and will be used when the body needs calories because it doesn’t get it from food. So, no matter what you eat (apple, cake, carrots, rice, chicken, beef), if your body doesn’t use the energy that is in that given food, you will store it in the form of fat. At the same time, if your body needs energy past what is eaten it will go to its reserves (fat). That is why not one thing makes you fat or skinny. At all moments of a given

How many times have we said or heard someone say after hopping on the scales, “Oh, I must have gained some muscle.” Truthfully, and this isn’t to hurt anyone’s feelings, but that is just not true. To gain enough muscle to show up on the scales when losing body is just impossible. Usually this excuse for not losing is because people believe the hype or it helps delay frustrations and demotivation. Here is a tip that will help you in the long run and save thousands of dollars. If you are battling this problem, find professional help because weight loss cannot be a guessing game. Please do not look for a quick fix or that magic fix because it does not exist. Lifting weights causes bulkiness is far from the truth, as well, if you are trying to lose body fat or if you are a woman. If you are maximizing muscle gains (max of .25lbs muscle per week for females and .5lbs muscle per week for males) then you might want to look at your program over again, especially the nutrition part. To gain muscle and not lose body fat you must eat at a caloric surplus. This means it is impossible to lose body fat and will maximize muscle gains because the body is being fed optimum amounts of nutrients and the calorie level is above maintenance levels. Guess what happens to your calorie burning potential if you gain some muscle. For each pound of muscle you burn, it takes an extra seven calories just to keep that pound. Now imagine how much more you burn by using that muscle all day and during exercise. So, if anything, muscle will make you leaner. Ninety-nine percent of women cannot get “bulky” lifting heavy weights. The only way this can happen is if a female increases her male hormone (testosterone), which is very unhealthy and illegal. There is a saying now with all the lean women out there: “Strong is the new Skinny.” Look at all the female athletes and fitness competitors — they all have lean muscle not one is lacking.

Cardio is just what the word states, cardiovascular exercise. This type of exercise increases your cardiovascular system’s (heart) efficiency. You cannot, and will not, lose muscle by doing cardio. That is like telling a 400m track star that he or she will lose muscle doing their sport. See how silly that sounds. The only way someone could lose muscle is by under eating, starving the body of what it needs to do a certain level of activity in the day. Too large of a caloric deficit will cause both muscle and fat loss. One horrible way of losing weight that comes to mind are those extreme low-calorie diets that require no exercise, like the HCG diet. They make it sound like it is beneficial to the diet, but in reality, the reason for no exercise is because it would put you at a huge risk for injury, extreme energy loss, muscle loss, motivation loss, strength loss, etc. The dramatic caloric deficit causes your body to not only use up fat and muscle, but you also become mal-nourished. I’ve heard No. 5 too many times, “I want to lose the fat first and then lift weights to gain muscle.” This statement goes along with No. 3 as well. Through the corporate fitness industry’s lies and deceptions, they have programmed the average person to go about fitness totally opposite of what works. I know it is really hard to know what is real and what isn’t. You will notice with all my articles, books or blogs, you will see a constant underlying foundation. I’ve been successfully changing people’s lives for the past 12 years — not only through helping them reach their goals — but by education as well. My foundation is the Law of Thermodynamics. If the article you read, trainer you talk to or any fitness guru that speaks against this law, run away as fast as you can. The reason is because right then and there you will know they do not understand the foundational building blocks that will give you a chance to make this a lifelong goal. It is easy. Find someone who does understand and applies it to all aspects of the program.

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ICONMUSIC PRESTON PALMER STUDIOS

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prestonpalmerstudios.com info@prestonpalmerstudios.com

MUSIC APPRECIATION

It stands to reason that just about any kind of discipline is going to benefit the disciple. The reason we humans seek to learn more about the world around us is so that we might better interact with it, enabling us to accomplish goals — whatever those happen to be. Unfortunately, this mindset is often not applied to the arts, which are thought of as unnecessary when compared to more “practical” ways to spend our time. But what if the arts had advantages beyond their more obvious benefits? How much more important would the arts be to society if there were measurable positive effects to their being practiced in the communities that foster them? As it turns out, that’s exactly the case. For the purposes of this discussion, we’re going to focus on music. Makes sense, as it’s the business we’re in! Almost every culture in the world has its own music. It’s a universal language of sorts, that can serve as link between people that would otherwise have nothing in common. It is also a tool that people use to communicate who they are, as well as their values and those of their culture. That would make it very important in its own right, without considering anything else. But there are many more great things that music does! Here are a few facts and statistics: “Data from the National Education Longitudinal Study of 1988 showed that music participants received more academic honors and awards than nonmusic students, and that the percentage of music participants receiving As, As/Bs and Bs was higher than the percentage of non-participants receiving those grades.” — NELS:88 First Follow-up, 1990, National Center for Education Statistics, Washington DC. “A University of California (Irvine) study showed that after eight months of keyboard lessons, preschoolers showed a 46% boost in their spatial reasoning IQ.” — Rauscher, Shaw, Levine, Ky and Wright, “Music and Spatial Task Performance: A Causal Relationship,” University of California, Irvine, 1994.

“Studying music encourages self-discipline and diligence, traits that carry over into intellectual pursuits and that lead to effective study and work habits. An association of music and math has, in fact, long been noted. Creating and performing music promotes self-expression and provides self-gratification while giving pleasure to others. In medicine, increasing published reports demonstrate that music has a healing effect on patients. For all these reasons, it deserves strong support in our educational system, along with the other arts, the sciences and athletics.” — Michael E. DeBakey, M.D., Leading Heart Surgeon, Baylor College of Music. “The U.S. Department of Education lists the arts as subjects that college-bound middle and junior high school students should take, stating “Many colleges view participation in the arts and music as a valuable experience that broadens students’ understanding and appreciation of the world around them. It is also well known and widely recognized that the arts contribute significantly to children’s intellectual development.” — Getting Ready for College Early: A Handbook for Parents of Students in the Middle and Junior High School Years, U.S. Department of Education, 1997 This is only a brief glimpse of all the research that’s out there. The picture it paints is quite a striking one. People — and especially young people — stand to benefit immensely by being involved with the arts, and specifically by pursuing music. This is something that we at PPS have been seeing for years, but it’s nice to back up personal experience with a little hard data. Maybe you’re starting to see why we’re so passionate about what we do: there’s a measurable positive impact on our community as a result of our work. That makes us feel pretty good! 15

ONSTAGE

UCA’S 2012-13 SEASON Fifteen performances are scheduled for the 2012-13 UCA Public Appearances season at the University of Central Arkansas. The season has been tweaked a bit and is divided into three series (Broadway, Pops and A Night Out at Reynolds) and two Distinguished Lectures. “Our biggest departure from last year’s format is changing the Nostalgia Series into our new Pops Series,” said Jerry Biebesheimer, director of UCA Public Appearances. “This allows us to bring a broad range of artists, and we hope to reach a wider cross-section of both campus and community.” All performances will be in the Donald W. Reynolds Performance Hall.

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The season includes: • Tim Gunn, UCA Distinguished Lecture, Sept. 24, 7:30 p.m., sponsored by Log Cabin Democrat • American Legacies: Preservation Hall Jazz Band and the Del McCoury Band, A Night Out at Reynolds Series, Sept. 30, 3 p.m. • The Capitol Steps, Broadway Series, Oct. 8, 7:30 p.m. • Rufus Wainwright, Pops Series, Oct. 18, 7:30 p.m. • Gary Puckett and the Union Gap — Homecoming Concert, Pops Series, Nov. 1, 7:30 p.m. • Shrek The Musical, Broadway Series, Nov. 5, 7:30 p.m., sponsored by Log Cabin Democrat • Straight No Chaser, A Night Out at Reynolds Series, Nov. 11, 3 p.m. Amy Grant • Celtic Crossroads in A Celtic Christmas, Pops Series, Dec. 9, 3 p.m. • A Chorus Line, Broadway Series, Jan. 25, 7:30 p.m. • Drumline Live, Broadway Series, Feb. 2, 7:30 p.m. • Herman Edwards, UCA Distinguished Lecture, Feb. 12, 7:30 p.m. • The American Boychoir, A Night Out at Reynolds Series, March 1, 7:30 p.m. • Temptation of the Muses: The Nai-Ni Chen Dance Company and The Ahn Trio, A Night Out at Reynolds Series, March 7, 7:30 p.m.

Celtic Crossroads

• Amy Grant, Pops Series, April 2, 7:30 p.m., sponsored by Women’s Inc. • The 5 Browns, A Night Out at Reynolds Series, April 15, 7:30 p.m. “Not only is our next season the biggest performing arts series in Central Arkansas, it’s also the biggest series for any college or university in the state,” said Ashley Love, director of finance and patron services for Public Appearances. Subscription renewals for current season ticket holders will begin May 14. Subscriptions will go on sale to the general public July 9. Single tickets will go on sale to the general public Aug. 13. Patrons who have purchased a series subscription may purchase individual tickets during subscriber courtesy week, Aug. 6-10. This year patrons may once again subscribe to their choice of the Night Out Series, the Broadway Series or the Pops Series. They may also subscribe to the Performing Arts Package, which combines all 13 events in the Night Out, Broadway and Pops series. To purchase a subscription package, call (501) 450-3265 between 10 a.m. and 4 p.m., Monday through Friday, beginning July 9. Individual tickets may be purchased online at www.uca.edu/reynolds or by calling (501) 450-3265 beginning Aug. 13. For more information, contact Biebesheimer at (501) 450-3682 or jerryb@uca. edu, Love at (501) 852-7889; alove@uca.edu, or visit www.uca.edu/reynolds. Details about all the upcoming performances as well as information about Reynolds Performance Hall may be found there.

Straight No Chaser

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ICONTASTE HEALTHY MEALS

BABY STEPS To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think!

small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

Every change you make to improve your diet matters. You don’t have to be perfect, and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long-term goal is to feel good, have more energy and reduce the risk of cancer and disease — every healthy food choice you make counts!

Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make

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Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated, causing tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

BY CHEF JILL McCOLLUM, CC

GLUTEN-FREE CHOCOLATE CHIP COOKIES

o Preheat oven to 375 degrees. o Prepare a greased baking sheet. o In a medium bowl, cream butter and sugar. o Gradually add egg substitute and vanilla while mixing.

Corey Shelman PHOTOS

3/4 cup butter, softened 1-1/4 cups packed brown sugar 1/4 cup white sugar 1 teaspoon gluten-free vanilla extract 1/4 cup egg substitute 2-1/4 cups gluten free baking mix 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon salt 12 ounces semisweet chocolate chips

GRILLED VEGGIE SANDWICH

o Sift together gluten free flour mix, baking soda, baking powder and salt.

1/4 cup mayonnaise 3 cloves garlic, minced 1 tablespoon lemon juice 1/8 cup olive oil 1 cup sliced red bell peppers 1 small zucchini, sliced 1 red onion, sliced 1 small yellow squash, sliced 2 (4x6 inch) focaccia bread pieces, split horizontally 1/2 cup crumbled fete cheese

o Stir into the butter mixture until blended. o Finally, stir in the chocolate chops. o Using a teaspoon, drop cookies two inches apart on prepared baking sheet. o Bake in preheated oven for 6 to 8 minutes or until light brown.

o In a bowl, mix the mayonnaise, minced garlic, and lemon juice.

o Cook for about 3 minutes, turn, and cook for another 3 minutes. (The peppers may take a bit longer.)

o Set aside in the refrigerator. o Remove from grill, and set aside. o Preheat the grill for high heat. o Brush vegetables with olive oil on each side. o Brush grate with oil. o Place bell peppers and zucchini closest to the middle of the grill and set onion and squash pieces around them.

o Spread some of the mayonnaise mixture on the cut sides of the bread, and sprinkle each one with feta cheese. o Place on the grill cheese side up, and cover with lid for 2 to 3 minutes. (This will warm bread and slightly melt the cheese.) o Remove from the grill and layer with vegetables. 19

ICONAPPS BUY ONLINE

RETAILERS ESPECIALLY FASHION RETAILERS

IT’S TIME TO WORRY The days of Nike, Reebok, or any brands being built by H&M, Wal Mart, or Target are coming to a quick end. We are seeing the beginning phase of brands being born from the Internet, such as Everlane, Bonobos, and Warby Parker.

These brands are going direct to consumer and they’ve never been in the window of a big time fashion retail store. What we are seeing is a major breakthrough in retail, specifically in fashion, but eventually will spread everywhere. Pay attention to these brands. They’re changing the landscape of retail, brands, and how we spend our dollars. Here’s why you should pay attention: You’ll be shopping online in the next 5 to 10 years with brands directly.

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Luke Irvin // Irvin Media // @thelukeirvin

The brands that matter the most, such as Tom’s shoes for example, are starting online and building their brand equity and then, if they want, will distribute with the big players, for example, Bonobos in Nordstrom. We could see them go the route of Apple. They’ll blow up online and start building micro stores to go direct to consumer. What happened in the music industry and publishing is well on its way to happen to retail. To quote entrepreneur Gary Vaynerchuk, “We are all going to wake up in ten years and be stunned, STUNNED, on why I’m shoring Wal Mart”.

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ICONTECH FITNESS TECH

APPS TO ENHANCE YOUR WORKOUT REGIME As with all other parts of our lives, technology is slowly but surely starting to become a fixture in the health and fitness sector. Whether it’s for running, lifting weights or dieting, there are apps and gadgets galore that will supplement your workout regime and provide data and feedback that were not possible before. Let’s take a look at some of the new and innovative tech in the fitness arena. Anybody who has a Facebook account and regularly checks their newsfeed knows that there are a variety of running apps available with their hooks into Facebook. It’s becoming a rarity to not see a post from an external application letting you know that one of your friends just completed a run. There are a multitude of apps available for smartphones (iPhone and Android) that can be used to track and analyze every aspect of a run. These apps use the GPS built into your phone to track your route, speed, time and elevation during the run. While these apps all have the same basic feature set, there are a few differences in the most popular versions. RunMeter and NikePlus are better integrated into social networking. If you’re so inclined (it’s configurable in the settings), these apps will create a Facebook or Twitter post when you start your run and will audibly “read” any responses to you during your run. It’s a fun way to get interactive encouragement while out on the road. They’ll also post your workout results when your run is complete. MapMyRun creates routes based on your runs and posts them for others to see. It’s especially useful when traveling and looking for a safe running route. You can also use the website to map out a run and it will upload it to your phone to use during that run. Couch25k (Couch to 5k) is an excellent app for beginning runners, as it provides a training program that works just as the name implies. It will take you from the couch to running a 5k (3.1 miles) in a few weeks with a detailed running plan. All of these apps capture the vital statistics of your run and log them so you can go back and see how much you’ve improved during your training. You don’t have to be a runner to take advantage of the convergence of mobile applications and the fitness world. There are several applications that can be used to enhance your gym experience as well. Fleetly is an app that tracks every exercise you perform in the gym and adds a game element to the workout. You get experience points for every workout and can level up accordingly.

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BY JAMES RYKEN

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Fitness Buddy is a fitness journal that tracks every workout, but it also includes videos of almost any exercise you can think of, which can come in handy when you’re looking to add variety to your routine but aren’t sure what to incorporate into today’s workout. Information on dieting has never been more readily accessible than it is now with a plethora of dieting applications available in iTunes or the GooglePlay Store. Nutritional information is now at your fingertips as there are several free calorie counting apps ready for download. Many of the apps also include detailed diet plans. Some of the most popular are Weight Watchers, LoseIt!, and Diet Point. All of these apps provide nutritional information, meal plans and weight logging features, all available on your phone. Fitness-related technology isn’t limited to mobile phone applications. There are many standalone devices that are worth taking a look at for your healthy lifestyle. I don’t venture out onto the road without my trusty GPS watch. Several manufacturers have GPS watches available, but my favorite is Garmin, one of the originators. Like the apps, the watch will track speed, time, route, elevation and pace, and with a heartrate monitor, it will also track heartrate levels and how hard you’ve been working out. One of the most popular devices is Fitbit, which is a small wireless device that tracks every step you take and in turn measures how active you are on a day-to-day basis. It will also monitor your sleep to determine sleeping patterns and how sound you’ve slept. The device is constantly communicating with the Internet, and this activity is uploaded to a website that you can analyze and track your vital stats. In a somewhat scary development, Fitbit also offers a WiFi scale, which will upload your weight to the net, and also offers the capability to Tweet and post to Facebook you daily weight ups and downs. I think I’ll pass on that. The fitness tech industry is evolving quickly so it will be interesting to see what develops over the next year or so. Regardless, there’s never been a better time for the technologically inclined to be focused on fitness or for those who just want to be a little more connected during their workouts. 24

FITBIT

HOT IN TECH

Hot Mobile App

Hot Twitter Account

Hot Unofficial ‘Season’

Zombies,Run! The Zombies,Run! app is similar to the many GPS based running apps available, only this app incorporates a game element where it inserts virtual zombies who are chasing you and you must keep up a certain pace for a certain distance to keep your brains safe from the zombie hordes. This is the perfect app for those that will only run when something is chasing them!

@JeffLongUA The University of Arkansas Athletic Director is becoming known for his Twitter presence. He’s funny and informative and will often respond to individuals. He’s a definite follow heading into football season this year.

Summer Movie Season Summer movie season is here and it kicked off strong for the ‘geek’ inclined among us. Avengers shattered records in early May and the summer only heats up as we look forward to Prometheus, the Alien prequel (maybe, director Ridley Scott has been very tightlipped about the movies premise), The Dark Knight Rises, no explanation necessary, and the Spiderman reboot.

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ONTHEMOVE DAVID CRONK

RUNNING MAN Hewlett-Packard executive David Cronk, who completed the Boston Marathon in April, has turned a running hobby into a charitable outreach. “I had great parents who instilled in us the need to give back and serve other people,” he said. “We went to a church in Lowell, (MA), which was more of a blue collar town and home to the largest population of Cambodians in the U.S. Half of the church was Cambodian. We got heavily involved in helping refugees. Dad went to Thailand to help refugees.” He said the culture at HP also encourages being community-minded and giving back, which is one thing he likes about the company. Cronk ended up in the technology industry after marrying his wife of almost 17 years, Rebecca. He began running in August 2007, about a year before HP announced it was locating in Conway, but well into the search.

someone would come and serve them from so far away – which is through faith.” At Watson’s invitation, Cronk joined the board of the ranch. The board offered to pay for him to run a marathon, but he declined the funds, he said. So Watson asked him to raise some money instead. Cronk chose the Paris marathon. “I was on a mission to tell people about Soaring Wings. I raised $20,000 last year over six months. The majority came from outside Arkansas, from colleagues and vendors. We have, I think, a really unique culture at HP. We have a responsibility to give back to our community. If you look at our company, that’s what our employees do every day.” In October of last year, he decided to run the Boston Marathon. In a short time he raised another $10,000 for Soaring Wings Ranch, he said.

Cronk’s first long run was a 5K in the winter of 2007. “It was about 20 (degrees) and snowing. It was fun, and I enjoyed it. I immediately decided to do the Twin Cities Marathon.” He continued, “If I’m in a marathon, I can assure you there’s going to be bad weather. It’s the first weekend in October, and typically the weather is perfect. It rained the first three hours. I got this taste of what marathoning was like, and I enjoyed it. I enjoyed the challenge.” In the winter of 2008, he and his family moved to Conway. He found out about the Soaring Wings Half Marathon the following summer. He participated in the fundraising portion of the marathon.

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“The whole goal for me of running for a purpose is to put a light on an area of need. A lot of people say, ‘I could never do that, but I will support you.’” Cronk said his Boston Marathon experience was “very interesting,” as he ended up running with bronchitis and a double ear infection on a very hot day. “I explained to the doctors that I was in town for a marathon, and I think they understood I was dumb enough that, if I had trained for it, I was going to run it.” He said the weather had been in the mid 60s just days before.

“I raised something like $700, and I was their top person, which was really disappointing to me. I committed to making sure we would do a better job next time. I figured some people just didn’t know.”

“On that day, it was 80 at the beginning, and it got up to 89. Normal weather in Boston for that time is high 40s and low 50s. Four thousand people never got started. The marathon gave them a chance to waive. One thousand dropped out, and 2,000 sought medical attention.”

At the 2010 half-marathon, he said, he, his wife, and two friends raised $10,000 between the four of them. Andrew Watson, founder of Soaring Wings Ranch, reached out to Cronk, he said.

A relative met him with a sports drink at the bottom of Heartbreak Hill, the last in five miles of hills, and ran the rest of the race with him. The encouragement helped in the last steps, he said.

“We talked about the fact that we adopted our youngest daughter from China. We see this huge need to help kids and serve kids. My goal is to serve orphans who age out of orphanages, mainly in China. How do you equip them so they can have a fulfilling life – from life skills to tangible job skills so they can survive, to understanding why

“It’s so mental. If you get to a place where you can run three miles, pretty much anyone can run a marathon,” he said. Next Cronk plans to run the St. Jude marathon in Memphis and will likely run the Soaring Wings half marathon again in October.

BY RACHEL PARKER DICKERSON

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YOUR FITNESS ASSESSMENT Feeling pain in a knee when squatting, experiencing lower back pain or having difficulties climbing stairs, gardening, exercising or doing other activities that require physical exertion are often dismissed as tell tale signs of aging. However, loss of these abilities does not have to be permanent. While it is just one component of the detailed fitness assessment offered, Functional Movement Screening (FMS), can help personal trainers determine if pain and loss of proper function can be corrected using an individual fitness plan to strengthen and stretch certain muscles. Cliff Wekkin, personal training supervisor at the Conway Regional Health and Fitness Center, says FMS is not a strenuous assessment. Trainers walk their clients through a seven-step movement process, closely watching their movements and taking detailed notes. Wekkin is a big believer in FMS. He said, “FMS is a way for our trainers to look at a client and gauge if there is anything that is wrong with their movement patterns. It can be useful for clients that want to lose weight or train for an athletic event. Our overall fitness assessment includes a number of different things based on the individual’s

age and capability. It allows us to see how you move and determine what we should do next.” The next step may involve stretching and/or strengthening certain muscles to prevent injury or improve function. Inadequate muscular strength and lack of flexibility are most often the cause of incorrect movement patterns. Simple movement patterns such as squats, pushups, crunches, and lunges are often performed incorrectly, predisposing a person to possible injury. For example, the body tends to take the path of least resistance when attempting to perform squats or lunges. The seven-step assessment can help trainers identify poor movement patterns and decrease repetitive injuries. The screening was developed by a physical therapist and it has become more streamlined for athletic trainers and personal trainers. One of the senior certified personal trainers was sent to the Cooper Institute in Dallas to learn the FMS techniques. “We worked on training our trainers for about two months and developed an in house course,” he said. “We received continuing education credit from the American Council on Exercise.” While Wekkin cautions his senior clients that FMS is not the fountain of youth, the screening can be the first step in slowing down the pain and loss of movement from the aging process. It can also detect incorrect movements that can lead to the annoying injuries that can derail a fitness plan.

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ICON UNITED WAY DAY OF ACTION

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TEAMING UP FOR TOMORROW — IMPROVING CHILDHOOD LITERACY Thursday, June 21 10 a.m. – 2 p.m. First United Methodist Church, Great Hall Day of Action Goal: Collect 1,000 books for children ages 0 – 10 Create 50 Literacy Kits for parents and teachers Recipients: Children in United Way of Central Arkansas partner agencies What can YOU do? • Draft a “United Way Day of Action” Team for Literacy. Sign up Team with United Way of Central Arkansas. • Hold a book drive in your business or organization. • Pick your favorite children’s book and create literacy kits. (Literacy kits include a book and visuals/games/activities to illustrate the story.) On United Way Day of Action, June 21st….. • Bring books you have collected. • Work with your team to create literacy kits. • Enjoy lunch with United Way of Central Arkansas volunteers.


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