Fitness Source - August 2013

Page 1

FOR A MORE ABUNDANT LIFE.

AUGUST 2013

SOUTHERN INDIANA

Farmers Market

UNIQUE FINDS

Tips for

SUMMER EYE CARE RAISING A

CHAMPION18 Don’t miss our

CRUNCHLESS CORE WORKOUT

C H A R L E S T OW N ******

Generations of Pride Since 1808

******

ComeCelebrate... Enjoy Our New Delight... Explore... FAMILY ACTIVITIES PARK!

• Outdoor (under roof) Roller Skating • Roller Skate Rental Available • Water Sprinkler Area • Pirate Themed Playground

Charlestown State Park & Greenway Park

Party rooms available to rent )281'(56 '$< FOUNDERS’ ConcessionsDAY &(/(%5$7,21 CELEBRATION Fun for the whole Family!

in Southern Indiana’s

%*4+56/#5 %+6;

A Good Place to Visit. A Great Place to Raise a Family. 812.256.3422 | facebook.com/groups/cityofcharlestown | cityofcharlestown.com

SOUTHERN INDIANA

FROM THE

PUBLISHER Bill Hanson DESIGN Stephen Allen PHOTOGRAPHY Chuck Branham Christopher Fr yer Bill Hanson

CONTRIBUTORS Braden Lammers is a staff writer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.

BRADEN Dr. Peter Swanz, ND, FHANP is a board certified naturopathic physician with advanced training in classical homepathy and nutrition.

PETER Jesse Fox is a photographer living and working in Cincinnati. She is passionate about healthy eating (a vegan diet), wellness and caring for her body.

JESSE

WHERE TO FIND FITNESS SOURCE: ON RACKS: We offer free copies of Fitness Source at numerous locations around Clark and Floyd counties. ONLINE: www.newsandtribune.com/fitnesssource ON FACEBOOK: Southern Indiana Fitness Source Magazine

OUR MISSION STATEMENT: Southern Indiana Fitness Source is designed to reach citizens of Southern Indiana who are interested in improving their personal wellness. We are a source of content regarding physical, mental and spiritual health. We provide information that will motivate, educate and encourage our neighbors to turn knowledge into action that will result in behavioral changes. The editorial content of Southern Indiana Fitness Source is intended to educate and inform, not prescribe and is not meant to be a substitute for regular professional health care. Southern Indiana Fitness Source is a publication of the News and Tribune.

SOUTHERN INDIANA FITNESS SOURCE

221 Spr ing Street Jeffersonville, IN 47130

4 / Southern Indiana Fitness Source / August 2013

PUBLISHER BILL

Back on the saddle I’ve recently begun riding a motorcycle. I state that not because it has anything to do with staying healthy. Quite the contrary, actually. Now before you anti-motorcycle enthusiasts start railing about the safety hazards of riding a motorcycle, I’m referring to something very different. Something that I didn’t even see coming when I made the investment. I have been a runner for most of my adult life. I am into hiking, cycling and swimming, too. If it involves physical activity, I’m usually interested. So when my interest in exercising began to wane a few weeks ago, I was shocked. As I sat in front of the TV with a bowl of ice cream the other night mulling over my sudden lethargy, it came to me. I bought my motorcycle on June 14. I left for vacation on June 15. I can count on one hand the number of runs I’ve taken since returning from Myrtle Beach. My wife’s biggest fear was that my having a motorcycle would be the death of me. If I continue on the path I’ve begun, her fear may come true. Since returning from vacation, I have gained eight pounds and lost the passion for running, cycling and swimming that fueled my desires for years. I guess I could lie to myself and say that I’ve been far too busy to workout. Or I could blame it on the scalding weather July has presented. The truth is, however, I am reacting to the idea of exercise just like thousands of Americans do each day — with apathy. I’m more interested in my new hobby that involves about as much exercise as playing a video game. Like all those other poor saps out there who wake up one day and find themselves unfit, I have a decision to make. What am I going to do about it? I can ignore the fact that my pants are getting tighter and my breath is getting shorter. Or I can practice what I preach and re-commit myself to a lifetime of living well. I know the drawbacks of an unfit lifestyle. I know that TV and ice cream are a bad combination. I know that exercising make me stronger physically and mentally. Just writing about my dilemma has encouraged me to get back into exercise mode. I think I’ll go for a run tonight. Right after I get off my motorcycle.

contents

Can you feel the

beat?

page 28 Music a melodic motivator for exercise enthusiasts

Farmers Market UNIQUE FINDS 10

by TARAH CHIEFFI There are tons of hidden gems at a farmers market. What makes this herb different from others? It’s produced using fish waste. Discover this and other unique finds at the New Albany Farmers Market.

HEALTHY TEETH, HEALTHY BODY GO HAND-IN-HAND

13

by CHRIS MORRIS Our teeth and the inside of our mouths can affect our entire health — and it may not have anything to do with how many calories or fat grams we consume. It’s about properly taking care of our teeth to prevent periodontal disease which can cause gum issues and bone loss.

on the

COVER Troy Pope brought his game face to the football portion of the Jeffersonville Parks and Recreation All Sports Camp. The week-long camp gives instruction in many different sports. // photo by C.E. Branham SOUTHERN INDIANA FITNESS SOURCE PARTNERS

FRESH RECIPE

WHOLE-WHEAT PITA PIZZA Makes a Healthy Meal // JANET STEFFENS, M.ED. Purdue Extension Educator Floyd County jsteffens@purdue.edu

Is it true that pizza has a place in a healthy diet? Absolutely! If your mouth is watering for a tasty pizza that is also quick and good for you, start with a whole wheat crust. Consider whole-wheat pita rounds to help with portion control and speed up cooking. Begin by pre-heating your oven broiler and putting one pita round for each serving on a baking sheet; broil for three minutes. The options for toppings are unlimited and can be chosen to suit your taste. Summer gardens and farmers markets are excellent places to find fresh herbs and veggies for pizza. Spray a skillet with cooking oil and heat to a medium temperature. Add your favorite thinly sliced vegetables and cook until tender- crisp. Put your favorite low-fat cheese on top of the pita rounds and top evenly with vegetables. Sprinkle freshly chopped herbs such as basil or oregano on top. Broil for about three minutes until edges are lightly browned and cheese is melted. By using fresh produce and a little olive oil cooking spray, salt and fats can be kept to a minimum while still yielding a tasty pizza. Use pizza as an opportunity to boost your vegetable servings for the day. Pair your pizza with a fresh tossed salad and you are ready to enjoy a healthy meal.

// WHAT YOU’LL NEED: • • • • • • • • •

4 (6-inch) whole-wheat pita rounds Olive oil cooking spray 2 cups fresh spinach ¼ cup thinly sliced red onion, separated 1 medium zucchini, thinly sliced 1 clove garlic; minced 2 tablespoons fresh basil; finely chopped Dash of salt and pepper 1 cup (4 ounces) shredded part-skim Mozzarella cheese

WITH SPINACH, MOZZARELLA, ZUCCHINI AND ONIONS

PREPARATION: 1. Pre-heat broiler and place pita rounds on baking sheet; broil 3 minutes. 2. Heat a skillet over medium heat and coat the pan with olive oil cooking spray. Add the onions, zucchini, garlic, salt and pepper; cook about 3 minutes until tender-crisp. Add spinach and cook until just starting to wilt. 3. Remove pitas from broiler and put ¼ of the part-skim mozzarella cheese on each pita 4. Top each pita with veggie mixture and ¼ chopped basil 5. Broil 3 minutes or until edges are slightly brown and cheese is melted

4

SERVINGS (1 pizza each)

NUTRITION

The Alternative Fuel:

BLENDING Three recipes to add a little zest to your day JESSE FOX There are times in my life when I am surprised that I am a human and not a plant. Earlier this month has been one of them. I realize that sounds absurd, but without the sun I am like a dying plant. The endless rain and grey cloudy days made it hard for me to get out of bed in the morning and function during the day. I need the sun! While I was thankful for all the rain in terms of it lowering my bills because I didn't have to water my garden and because it's just good for the earth, I was craving the sun. But after a few consecutive days of nothing but rain and clouds, I realized I needed to find my energy somewhere else. My juicing was slacking over the past couple weeks and I needed to get back on track with that as well, so I decided to use juices to give me some extra zest for life. I have always found juiced celery to be very invigorating and easy to make. Unfortunately the grocery store near my house didn't have any organic celery on my grocery trip, and since celery is on the "Dirty Dozen" list (a list of foods that should always be purchased as organic, since they have the highest level of pesticide residue), I needed to find some other options. The following three recipes are those I tried that I believe helped my energy while the sun decided to go into hiding. • 1 handful parsley • 4 leaves of collard greens • 4 large carrots • 1 beet with greens • 1 lemon This juice is high in magnesium which helps contribute to energy production and boosts your immune system.

• 5 beets with greens • 5 carrots • 1 handful parsley • 2-3 heads of romaine lettuce • 2 apples • 1 inch of ginger • 1 cucumber • 1 lemon This juice makes a lot of juice, which I made and then sipped on throughout the morning at work. Once the grocery store was restocked with organic celery I added a head of celery and it made the juice even better • 4 large carrots • 3 kale leaves • 2 beets with leaves • 1 inch ginger root • 1 lemon • 2-3 cloves of garlic Research done by a professor at University of Exeter in the United Kingdom found that drinking beet juice helped competitive cyclists go further, faster. The cyclists had a higher power output showed their muscles and cardiovascular system were being more efficient than without the beet juice. They drank beet juice a few hours before their race, but evidence is showing that regular consumption is even more beneficial than only consuming before a race.

Southern Indiana Fitness Source / August 2013 / 7

Jesse Fox is a photographer living and working in Cincinnati. She is passionate about healthy eating (a vegan diet), wellness and caring for her body. She and her husband, Macy, have a household full of furry children — Aften (the chihuahua), Zelah & Salem (the cats) and Gir (the squirrel).

Go further faster with this recipe.

// GARY POPP // photos by CHRISTOPHER FRYER In this month’s Enjoy/Avoid, we offer several salad recipes to help you stay cool this summer as the temperature continues to creep upward. The dishes use fresh, seasonal ingredients, many of which are grown locally this time of year. By incorporating these recipes into your diet, you can decrease your waistline and your carbon footprint, all while filling your belly with nutritious foods. And, we don’t mind tipping our own hat by saying these eye-catching, colorful dishes will make an aesthetically pleasing addition to any dinner table or picnic buffet.

CUCUMBER, WATERMELON, FETA SALAD CUCUMBER WATERMELON FETA 226 68 10% 13% 6%

vs calories calories from fat cholesterol sodium dietary fiber

APPLEBEE’S SANTA FE* 1300 94 40% 149% 44% *Chicken Salad

8 / Southern Indiana Fitness Source / August 2013

• Drop the boring iceberg lettuce, and take your salad enjoyment to a whole new horizon. • Enjoy this sweet and salty (from the feta cheese) salad loaded with vitamins and void of highly processed meat or high-calorie dressing, and your health and tastebuds will thank you. • To make this simple dish, slice watermelon and cucumber into bite-sized pieces, drizzle with lime juice and sprinkle with feta cheese. • Enjoy a large serving of this low-calorie treat, and see if your still reaching for ranch dressing soaked bacon bits.

EASY CAPRESE SALAD CAPRESE SALAD 148 61 7% 7%

vs calories calories from fat cholesterol sodium

COBB SALAD* 1260 901 46% 82%

*Outback Steakhouse Aussie Chicken Cobb Salad Crispy w/ blue cheese dressing

• This salad is easily put together by slicing tomatoes and adding a liberal amount of mozzarella cheese. Top with minced basal. • To make the dish even tastier, seek out fresh tomatoes and basal, and purchase a ballshaped portion of mozzarella instead of the pre-sliced packaged option. • Add black pepper to taste, the mozzarella already has enough sodium, for a salty zip. • Values below represent two cups sliced tomatoes and cup whole-milk mozzarella cheese.

SOUTHWESTERN SALAD FRESH SW SALAD 198 21 2% 020%

vs calories calories from fat sodium protien

CHIPOTLE • YUCATAN* • 850 531 • 81% 76%

*T.G.I. Friday’s salad

Don’t fear the zesty. Feel free to gorge on this southwestern inspired, nutrient-rich dish, void of fatty cheeses and oils associated with many southwestern dishes. Mix equal portions of diced red pepper and zucchini with lightly steamed corn, cut from a cob at home, if possible. Add finely diced fresh jalapeno, the amount depending on your personal heat threshold, and top off with fresh minced cilantro. • Splash with lime juice, blend and sit for an hour to allow the flavors to properly infuse.

FRESH RECIPE

Farmers Market UNIQUE FINDS Peppers, onions, cucumbers, squash...these are some of the typical players at any farmers market, even our very own New Albany Farmers Market. But did you know there are tons of hidden gems, items you may not expect to see at the farmers market, to be found every week? This month, I wanted to share with you some of the interesting, unexpected and delicious items you can find when you visit the New Albany Farmers Market, located in downtown New Albany at the corner of Bank and Market streets.

THE BARKING CHICKEN FARM www.barkingchickenfarm.com

TARAH CHIEFFI Tarah Chieffi is on a mission to spread the word that healthy eating can be simple and delicious. Not only does she have a master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at www.whatigather.com

Along with a variety of organic produce items, The Barking Chicken Farm, located in Corydon, Indiana, sells beautiful wildflower bouquets. They also sell the sweet honey made from the nectar of those wildflowers, gourd seed earrings and gourd birdhouses.

D & R AQUAPONICS (D & R Aqupaponics on Facebook) D & R Aquaponics sells an array of herbs, vegetables and berries, but what makes this farm different from others is the way they grow their produce. The process of aquaponics involves pumping water from fish tanks into vegetable grow beds. The grow beds contain gravel and pebbles that convert the fish waste in the water into fertilizer for the plants. The plants absorb the fertilizer, thus cleansing the water, which is then drained back into the fish tanks completing the circle of life. Because D & R completes this process inside of a large solar greenhouse, they are able to grow their produce all year long. They also sell Aloe Vera plants, which have health, beauty and first aid benefits.

HOLLY HOMEBAKED www.facebook.com/HollyHomebaked Holly Haarala the face behind Holly Homebaked and brings her homemade vegan and paleo goodies to the New Albany Farmers Market. She bakes an assortment of cookies, granolas and granola bars - some with traditional ingredients, some vegan (egg and dairy free) and some paleo (no grains or artificial sweeteners). I have personally sampled the paleo granola bars and they are out of this world! Holly also sells arts and crafts, such as upcycled t-shirt purses and bags.

Fish waste fertilizes these herbs 10 / Southern Indiana Fitness Source / August 2013

<

Find these items at the New Albany Farmers Market BOONE CREEK CREAMERY www.boonecreekcreamery.com

Located in Lexington, Ky and overseen by Master Cheese Maker Ed Puterbaugh, Boone Creek Creamery sells a diverse selection of handmade, artisan cheeses. The milk these cheeses are made from comes from happy, pasture-grazed cows who are never treated with antibiotics or hormones. You’ll find Cheddar, Gouda and Bleu cheese, but also specialty cheeses such as Tuscan Sun, an Asiago cheese with sun dried tomatoes and basil. Of course, this is only a small sampling of the unique offerings available at the New Albany Farmers Market. On any given visit, you can also find meats from 3d Valley Farm and Grass Corp, fresh baked bread (traditional and grain free), potted succulents, arts and crafts, face painting, salsa, pasta and much, much more! Summer hours for the New Albany Farmers Market are listed below. You can learn more at www.newalbanyfarmersmarket.com.

Antibiotic and hormone-free cheese

NEW ALBANY FARMERS MARKET //HOURS •

Saturdays (through October) - 8:00am - 1:00pm

•

Tuesdays in the Floyd Memorial Hospital Parking Lot (through September) - 11:00am - 2:00pm

•

Wednesdays (through September) - 4:00pm - 7:00pm

PERSPECTIVE

Checking in on your Health DR. PETER SWANZ, ND, FHANP drswanz@drswanz.com Dr. Swanz is a graduate of the Southwest College of Naturopathic Medicine where he was awarded the prestigious Daphne Blayden award for his commitment to naturopathic excellence. He is a board certified naturopathic physician with advanced training in classical homeopathy and nutrition.

I’m sitting in a coffee shop early in the morning forcing myself to work on this article. I have a reluctance to be here today because it is a gorgeous day outside and I have an opportunity to go and kayak with some friends for a couple of hours. Most of my being would much rather be outside playing now. Kayaking has quickly become my most favorite type of exercise and recreation. I think anytime we can merge activities together we are more likely to continue to pursue them. It also takes me out into mother nature full of warm sunshine, fresh air, and cool water. This alone is healing. And today as I think about it, that is where I would rather be. But I am conflicted and obviously I am not going to paddle today. The reason I am not going out

is that my body is giving me clear signs that it isn’t the best idea this morning. I have a blister on my big toe that ripped off yesterday when I was on the water and it is oozing a red, sticky fluid. I have bruises on my right and left elbow, both knees, and my left ankle. My arms are sore and my left elbow has a tingling sensation like I knocked my funny bone and the nerve won’t stop firing. I have a scrape across the top of my left ankle. The muscles across my back are sore and I feel like my stamina isn’t nearly at the level it normally would be. To top it all off I have a slight sunburn on my nose and a spot on my bald head where the sun was able to sneak through my protective helmet. So even though today would be a beautiful day to spend a few hours out on the water, I am going to continued on page 23

SUBMITTED PHOTOS

Healthy teeth, healthy body go hand-in-hand // CHRIS MORRIS chris.morris@newsandtribune.com

O

ur mouths can get us into trouble by not saying anything. Our teeth and the inside of our mouths can affect our entire health — and it may not have anything to do with how many calories or fat grams we consume. It’s about properly taking care of our teeth to prevent periodontal disease which can cause gum issues and bone loss. “As professionals we understand how closely the two [overall health and teeth] are linked. Our job is to educate our patients that they are related,” said Dr. Sara DenzingerRowe, who operates Denzinger Family Dentistry at 5404 Charlestown Road in New Albany. “If something is going on in the mouth that is very important.”

Every time a patient comes in for a checkup, Denzinger-Rowe and her partner, Dr. Tracy Guilford, complete a cancer screening and examine the mouth and teeth for not only tooth decay, but for other warning signs of possible health issues. “Some patients come to us twice a year but don’t see their physicians. We can examine the mouth and then point them in the right direction if we see something,” Guilford said. One of the main culprits to the health of both teeth and body is periodontal disease. The mouth is full of bacteria which can cause gum issues, plaque and tartar buildup on teeth. There is also a relationship between periodontal disease and heart disease, if there is excessive plaque buildup. Signs of diabetes can also show up in an examination of the mouth according to Denzinger-Rowe. “We always ask about family history,” she said. “Periodontal disease can raise blood continued on page 14

DR. SARA DENZINGER-ROWE

DR. TRACY GUILFORD

Southern Indiana Fitness Source / August 2013 / 13

sugar and affects the support of your teeth and overall bone health. It’s a quiet disease and you don’t know something is going on until you develop symptoms.” Symptoms of gum disease according to the National Institute of Dental and Craniofacial Research include bad breath that won’t go away, red or swollen gums, painful chewing, loose or sensitive teeth and receding gums. Risk factors include smoking, hormonal changes, diabetes, genetics and of course, not taking proper care of your teeth. “We recommend our patients come in every six months. That way we can stop the disease if we catch it early,” Denzinger-Rowe said. She said brushing your teeth, flossing and using Listerine are the best ways to prevent periodontal disease. That may sound simple enough, but many ignore the preventative steps. “Very few people floss,” Denzinger-Rowe said. “That is one of the most important things you can do. It is really important to get in the habit of doing those three things and see a dentist regularly.” Guilford said statistics show men with periodontal disease are more likely to get kidney cancer then men without the disease. Another issue Denzinger-Rowe and Guilford deal with is sleep apnea. Denzinger-

14 / Southern Indiana Fitness Source / August 2013

Rowe said a large percentage of people have some form of sleep apnea and many of her patients have trouble sleeping with the C-Pack machine which is a common treatment. She said she can make an appropriate appliance for the mouth to help her patients receive proper oxygen while sleeping and keep them from grinding their teeth. The science of dentistry has definitely evolved. “The face of dentistry has changed,” Denzinger-Rowe said. “We do x-rays where we see sinuses or other issues that may be going on with our patients. We want our patients to be healthy and we are in a unique position to see problems.” “We play more of an overall health care role now,” Guilford said. With the change in dentistry, DenzingerRowe said treatment has also improved for the patients.

“A lot of patients have a true fear of going to the dentist. Something may have happened to them when they were younger,” she said. “We always talk to the patient ... it’s easier and better for them now. We tell them that it will be OK and in the long run be better for them.” Not only is a trip to the dentist a good idea for the health of your teeth and mouth, but could also be life saving. Both Denzinger-Rowe and Guilford continue their training and professional development to help become more aware of health issues related to gum disease. “Dentistry is more comprehensive. It’s not just about the 32 teeth in your mouth,” Denzinger-Rowe said. “It is important for us to do everything possible to educate ourselves. We believe our patients deserve it. Taking better care of them is what it’s all about.”

Dentistry is more comprehensive. It’s not just about 32 teeth in your mouth. — DR. SARA DENZINGER-ROWE DENZINGER FAMILY DENTISTRY

812-941-1400 www.denzingercare.com 5104 Charlestown Rd. in New Albany (Next to Cobbler’s Crossing)

Dr. Sara Denzinger-Rowe Southern Indiana Fitness Source / August 2013 /

15

FACT OR

Fiction

BUGGING OUT

// MATT ATT KOESTERS matt.koesters@newsandtribune.com

If you like sleeping under the stars, roasting marshmallows overr an open fire and hanging your food from a tree branch to keep the bears from getting to it, then this is your time of year. Camping is a great way to get some exercise while at the same time developing a healthy appreciation for running water and air conditioning. But your attitude about the great outdoors might go from great to grumpy when that first itchy welt shows up on your skin. We may be at the top of the food chain, but bloodsucking insects don’t really care. They see us as food. We see them as the main reason to keep the windows shut on a beautiful day. The fact is, insects are legendary for being an bother, so much so that we’ve even made “bug” a verb that means “to annoy.” Bug spray is a big-money business, and people will do whatever they can from getting bit, even resorting to methods that defy logic. When it comes to avoiding becoming a hungry mosquito’s nextt meal, it’s best to use methods that are grounded in reality.

QUESTION: CAN MY DIETARY CHOICES INFLUENCE HOW OW ATTRACTIVE I AM TO MOSQUITOES?

QUESTION: Q UESTIO ON: DO ULTRASONIC INSECT-REPELLANT INSECTT -REPELLANT DEVICES DEV V ICES WORK K? WORK? THE SHORT ANSWER: Just buy some bug spray. THE NOT-SO-SHORT ANSWER: It sounds so good, right? You turn on a device that makes a sound you can’t hear, and — without the use of any chemicals — the bugs will stay away. Early adapters love to think that technology can solve all that ills humanity, but such devices are less a solution and more a sonic snake oil. Instead of making female mosquitoes (the biting kind) reorient their flight patterns, a study of five different ultrasonic devices found absolutely no impact on mosquito behavior when tthere were human subjects present. You might not like spraying chem chemicals on yourself to keep bugs from biting you, but it re remains emains your best bet.

QUESTION: CAN MOSQUITOES TRANSMIT HIV?

THE SHORT ANSWER: You’re still tasty, even if your food isn’t.

THE TH HE S SHORT ANSWER: Thankfully, probably not.

THE NOT-SO-SHORT ANSWER: If you’re eating garlic and vitamin B supplements in the hopes that mosquitoes will find you to be a less yummy option than your friends around the campfire, you’re probably in for a disappointment. Rather, the American Mosquito Control Association’s website lists carbon dioxide as the top attractor of mosquitoes. Your garlic and vitamins? Yeah, time and again, labratory-controlled tests have confirmed that they don’t work. That’s not to say that consuming those things is a bad idea, per se, but it’s not going to stop the bugs from feasting on your blood. A couple exceptions: Mosquitoes will indeed find you moree at att attractive if you’ve been drinking a lot of beer and eating L Limburger imbu im burg r er cheese. esse. But But iff yo you’ve ou ve bee been e n eating a lot of Limburger, er, r, chances r, chanc ncess aare, re, it re it’s t’s jjus just ustt the t e mo th m mosquitoes sq qui u to oess tthat hatt wil will find find you attractive. v . ve

THE NOT-SO-SHORT ANSWER: Sorry to those of you who suffered a panic attack just reading that question, but it should come as a relief to learn that in the multitude of studies both in the U.S. and abroad on the subject, not one has found an instance in which a mosquito could conceivably transmit HIV and cause AIDS. The disease doesn’t replicate in mosquitoes, and it’s been shown that the insects can digest digees the virus. Furthermore, mosquitoes aren’t flyingg contaminated con o taminated syringes. They regurgitate on their saliva into the he bi bite wound wou und tthrough h ough a separate orifice than hr thr through the hee one on ne th theyy use s to to drink blood. That’s nasty, but it’s not “Oh“O “Oh-my-gosh-it’s-gonna-give-me-AIDS” h my h-my hmy-g m y-gos goshh it it’s ’s-g -gon nna na-givee me-A eAIDS” na nasty.

16 / Southern Indiana Fitness Source / A Au August ugus ust 2013 us 0

continued on page 23

Don’t forget the shades SUMMER EYE CARE TIPS // BRADEN LAMMERS Drink more water, use sunscreen, lower your activity level during peak heat hours are commonly known tips for staying healthy during the summer months. But those shades that make you look stylish are also providing valuable protection. Wearing sunglasses is not the only step to take to ensure that you’re taking care of your eyes during the summer and Dr. Lee Peplinsky with Bennett & Bloom Eye Centers provides a few suggestions to make sure your eyes are well cared for. “The main tips for eye care in the summer are comfort and protection,” he says. One of those suggestions is to make sure those sunglasses are providing the protection you need. “The first thing is to make sure that it’s 99 percent UV (ultra violet) blocking,” he says. He adds that most sunglasses are already to that standard, but the labels on the glasses will tell you for sure. Once you have taken a look at the label to ensure the sunglasses are UV blocking, the second consideration to keep in mind is what’s the function you want, Peplinsky says. If you’re out on the water a lot, like fishermen or recreational boaters, polarized lenses are popular because they cut down on the glare of the sunlight reflecting off the water, he says. For motorcyclists a wraparound style is more popular because it protects more of the person’s eye, especially against wind and potential debris and dirt from the road. But if all you’re doing is lounging by the pool, the fashion frames are likely to do the trick and provide enough protection. Peplinsky adds all of the prescription sunglasses are already rated at the top UV protection. Sunglasses are also a good defense for people that may be participating in outdoor activities or doing some work outside like mowing the lawn. Peplinsky says that if you are participating in something where heavy machinery is involved, or eye safety protection would normally be required, to stick with the protective eye glasses rated for im-

pact resistance. Just like your body during the peak heat season, your eyes can dry out, too. Staying hydrated will help avoid complications. Peplinsky says the biggest risk with excessive eye dryness is an issue called pterygium, which is basically like a callous of your eye. He says while it is more common in areas farther to the south moisture drops and sunglasses can prevent pterygium from occurring. Sunlight is not the only risk for your eyes during the summer months. Living in the Ohio River valley, constant reminders that allergies are worse here than nearly anywhere else isn’t necessary. For those who have pollen, grass, ragweed or other outdoor allergies that may increase during the summer months, Peplinsky also recommends using moisture and allergy drops if you need them. For those who do wear contact lenses, Peplinsky says to be vigilant about cleaning and maintaining the lenses. “There are a couple of germs that like to live in pools and hot tubs [and] especially at risk [are] contact lens wearers,” he says. “One of the better ways around that is to consider corrective surgery.” Laser surgeries would resolve the need for corrective lenses and eliminate a large portion of those potential problems, including the need for prescription sunglasses if you don’t wear contacts. Of course, eye surgery may be too costly or for some, and for others there may be an unwillingness to have the surgery. Again, Peplinsky stresses the need not to skimp on cleaning the lenses. A final piece of summer eye care advice is something that parents are no doubt thinking of by midJuly — their kids going back to school. Peplinsky says the summer is a great time to consider getting the kids’ eye exams to make sure that they can see before they are back on the bus and heading for class.

The main tips for eye care in the summer are comfort and protection. — DR. LEE PEPLINSKY BENNET & BLOOM EYE CENTERS

RAISING A CHAMPION // BY MATT KOESTERS matt.koesters@newsandtribune.com // PHOTO BY C.E. BRANHAM

18 / Southern Indiana Fitness Source / August 2013

COVER

FUNDAMENTALS, PARENTAL SUPPORT THE KEYS TO SUCCESSFUL YOUNG ATHLETES “Hard work beats talent when talent doesn’t work hard,” says P.K. Falkenstein, a former Jeffersonville High School athletic standout, Little League coach and parent to another generation of successful Falkenstein athletes. His daughter Kasey was a member of the IHSAA Class 4A state championship Jeffersonville girls’ basketball team as a senior in 2011, while his son Kooper, 15, already has a mantle-full of trophies from successful summers on the baseball diamond. But recently, Kooper’s athletic passions have taken an unexpected turn, a departure from the family’s rich baseball history. Instead of swinging a bat at fastballs, he’s swinging a racket to deliver overhead serves, lobs and volleys on the tennis court. And he’s devoted — Kooper is putting in two three-hour practices per day this summer in the hopes of cracking the Jeffersonville varsity lineup. “If he went that long every day — should he go less or more?” P.K. Falkenstein wonders. “I’m not sure, but he has a desire and passion to work hard at it.” Sports are a great way to fill up a child’s time, create goals, encourage physical activity and avoid the trouble that comes with idle hands. Coaches can instill a child with discipline, while interactions with teammates can create friendships that could last beyond a young athlete’s formative years. But sports, by definition, are about pushing physical limitations, and that means risk. Though Kooper has put in a lot of time working to improve his tennis game, he has mitigated his risk of injury by taking some long breaks away from the court to attend to other needs. He has traveled to Michigan for a week to spend time at a youth church event, and he has another vacation planned this summer with his family that will keep him busy doing other things. Kooper may

“The No. 1 thing is just rest, because they’re not going to get better if they don’t rest,” she says.

A COACH’S PERSPECTIVE

not like the break, P.K. Falkenstein says, but it’s the right thing at the right time. “I think it’s difficult for him, but it keeps my conscience clear, and I think it keeps his body fresher to make sure that we have some grace periods, if you will, where he can rejuvenate and re-energize,” P.K. Falkenstein says.

YOU KNOW THE REST Training is one of the keys to becoming a better athlete, but equally important is letting the body recover from difficult workout. Overuse without rest can lead to problems, says Erin Hillis, an outpatient occupational therapist at Southern Indiana Rehab Hospital. “I definitely think there can be too much activity, and a lot of times, that’s what can cause injuries, because they’re overusing it,” Hillis says. “It becomes an overuse injury, like tendonitis or something along those lines. And then if they don’t discontinue the exercise, then that injury just keeps worsening and leads to bigger injuries.” Hillis advocates that athletes set rest periods throughout the week for the purpose of recovery. “Your body, it’s just going to wear down if you do something every day,” she says. Equally important is taking time to ready the body for physical activity by slowly and steadily putting it to work instead of diving in head-first. Stretching and jogging are a good start, Hillis said, and sport-specific warm-ups will help ensure proper technique, which will reduce injuries. But it all comes back to rest, Hillis says.

It’s not surprising that a high-school coach is going to be an advocate for working hard, but Clarksville softball coach Tim Hauber sees bad work habits in his incoming freshman athletes all the time. Seeing a kid try to shift from first gear to fifth is something Hauber sees too often. Poor conditioning at the beginning of a season can mean a short year. “As a rule, middle-school kids are just not that disciplined in their work ethic and their regiment,” says Hauber. “... It’s all been recreational up to that point, and it’s a whole new world when they actually come out and have to do a regiment. They’re just not ready to go.” While there are nuances to how Hauber approaches one athlete as opposed to another, he emphasizes mastery of the basics to keep his players healthy. “I encourage everybody to start at the ground level,” says Hauber. “We have a policy that we start everything with our feet first, and then we build up our body, work up our body and we get from the ground up,” Hauber says. “We’re talking about fundamentals.” Hauber recognizes that young athletes have to overcome mental barriers as well as physical. Indecision and a lack of commitment to a sport can be more than just a hindrance to an athlete, and he’d rather have a dedicated but somewhat less talented player than a player who has the tools but can’t put it together upstairs. That’s where parents come in. continued on page 31

Southern Indiana Fitness Source / August 2013 / 19

Crunchless Core Workout

// article by: Amanda Kinnaird, NASM-CPT // photos: Bill Hanson

We all want those flat six-pack abs right? Of course we do! But is all that spinal flexion really healthy for our backs? Of course not. So ditch the typical boring ab routine. You know the one with hundreds of spine-flexing mind-numbing crunches for this back-friendly and much more effective “crunchless” core workout. Equipment needed: • Mat • Stability Ball Instructions: Perform the noted reps of each exercise one time through consecutively, resting 15-20 seconds between each exercise. Once all 4 are completed rest 1 minute and repeat circuit 2 more times. As the workout becomes easier try adding reps or additional times through the circuit for more of a challenge. This workout can be performed up to 3 times/week, but give yourself at least a day of rest between them.

1

2 EXERCISE 2: PLANK REACH-UNDERS

1

Begin in a high plank position (hands and toes) with hands directly underneath your shoulders. Hips should be low and in line with your shoulders and knees. Alternating hands, slightly drop your shoulder and reach under your body (as if you’re waving to the person next to you). By removing one of your bases of support (ie, one hand) you will be forced to engage your core to remain balanced in the plank position. Repeat for a total of 15 reps each side.

Trainer’s tips 2 EXERCISE 1: STABILITY BALL ROLL OUTS Begin by kneeling with a stability ball on the floor in front of you. Before you start the movement engage your abdominals. Place both hands and forearms on the ball and roll out to the point where your hips are in line with shoulders and knees and roll back up to starting position. NOTE: It is very important that you do not go past this point and into hyperextension of the lower back. Repeat for 15 reps.

// Test your ability Trainer’s tip: to make this exercise more advanced begin with only the palms of your hands on the ball. To make it slightly easier begin with more of your forearm on the ball.

// Need help? To make this exercise easier try spreading your feet wider to make your base bigger, and visa-versa (feet closer together) to make it more challenging.

Southern Indiana Fitness Source / August 2013 / 21

1 1 2 2 EXERCISE 3: STABILITY BALL KNEE ROLL INS Begin by putting your hands on the mat directly under shoulders and your feet and shins on the stability ball. You should look like you’re in plank position but with feet elevated on the ball. From here pull the ball into you by bringing your knees in toward your chest and return to starting position. Repeat for 10 reps. Trainer’s tip: to make this exercise more advanced begin with only the feet on the ball. To make it slightly easier begin with more of your lower leg on the ball.

EXERCISE 4: PLANK TAP OUTS Begin in a high plank position (hands and toes) with hands directly underneath your shoulders. Hips should be low and in line with your shoulders and knees. Alternating feet, tap out to the side as far as you can each. Be sure to keep those hips down in a nice straight line so you remain balanced in the plank position. Repeat for a total of 15 reps each side. Trainer’s tip: to make this exercise more challenging begin with your feet on the stability ball and tap the floor on either side of the ball.

Back to School Savings! Simply purchase any frame and you’ll get the safest and lightest lenses available for FREE. They are also thin, scratch resistant and UV protected. We offer a one year, one-time breakage warranty on all children’s eyewear. To schedule your exam call 812.945.0023 or log on to visionfirsteyecare.com Dr. Jennifer Reynolds, Dr. Carol Hickey and Dr. Rebekah Todd Optometrists 4326 Charlestown Road | New Albany, IN 47150

Connect with us... We accept over 400 health & vision plans!

Free

Lenses Offer ends Sept. 14, 2013 Must be 18 years of age or younger. Not valid w/ins.

visionfirsteyecare.com

CHECKING IN ON YOUR HEALTH continued from page 12

stay inside and allow myself to have a recovery day. I am just going to say no. Saying no, setting limits and boundaries, is an important part of maintaining or recovering our health. It is not just about knowing our physical limitations when we are working out. It is also about creating space when we are being pushed emotionally or mentally passed our threshold for a particular day. That threshold will change and move depending on the other factors surrounding a particular situation. That is why we must make an effort to constantly check back in and make sure that something we are undertaking is in alignment with our greater goals. I absolutely want to continue to improve at kayaking. If I go out today while my body is clearly suggesting that I don’t, I run the risk of getting seriously hurt or possibly injuring myself in a manner that would prohibit my ability to kayak for weeks or even months. Instead this opportunity allows me to check back in with another one of my goals for this year. I want to be sure to work on my writings well before the due date. I get to sit and imagine how my journey will translate into a lesson for others. And after I finish this piece I can watch kayak “how to” videos to inspire me with new goals for my next trip out on the river. I can actually continue to pursue my goal of becoming a better kayaker without inhibiting my ability to kayak in the future. It might not be quite as much fun, but in the long run the benefits will far outweigh the cost. Here’s to balance and self evaluation on your journey.

FACT OR FICTION continued from page 16

QUESTION: N: WHAT IS THE BEST WAY TO AVOID INSECT NSE S CT BI BITES? THE SHORT ANSWER: Does it have DEET? Yes? Use it it. t THE NOT-SO-SHORT ANSWER: When it comes to insect repellants, DEET remains the standard by which other repellants are judged. Originally developed by the U.S. Army as a pesticide, it came into use in the military in 1946 and became widely available to civilians in 1957. Mosquitoes rely on their sense of smell to find their food, and DEET smells really, really bad to them. And although it doesn’t exactly smell great to us, the chances that DEET might adversely affect your health are extremely small, with side effects possibly coming in the form of insomnia, mood disturbances and impaired cognitive function. When using DEET, try to avoid applying it to areas with open wounds ass a precaution, pre and obviously, don’t drink it. If a bug that likes kes d drinking rink ri nkin ng th the blood of strangers won’t touch the stuff, why hyy would woul wo u d yo ul you? u?

Southern Indiana Fitness ness So Source ou urc ur r e / August 2013 / 23

FEATURE

FINANCIALLY FIT: Maintain a financially healthy lifestyle // BY BRADEN LAMMERS Maintaining your fitness isn’t always about hitting the gym and eating your vegetables. It’s also about managing other aspects of your life that impact your stress levels and affect whether or not you maintain a healthy lifestyle. A recent study from the Indiana University School of Public Health-Bloomington highlighted the negative impact workplace and financial stress can have on health behaviors, according to a press release from the university. The study by Jon Macy, lead author in the study and assistant professor in the Department of Applied Health Science at Indiana University, was published in the journal Social Science and Medicine. The study looked at health behaviors practiced by almost 4,000 men and women before and after the recession began in 2008. Health behaviors, such as exercise and attention to nutrition, generally improved as the recession set in -- except for study participants who reported financial struggles, according to a summary of the report on the university’s website. And overall, health behaviors improved after the recession. "When you look at the entire sample, health behaviors improved during a period that included a major recession," Macy says in the summary. "However, those most affected by the recession, those with the most financial strain, were least likely to abstain from smoking, to exercise or to engage in healthy eating behaviors." So how do you manage your financial health? Jay Conner, investment advisor with Capital Asset Management offers some tips to maintain your financial fitness. “Your financial health begins with knowing where you stand currently,” he said in an email. “Just as a physician would have you

come in for a physical to determine your ‘health baseline,’ you should do the same with your personal finances. This begins with listing the money you have (assets) and the money you owe (liabilities). Subtract your ... assets minus liabilities and this will give you a rough estimate of your net worth.” Conner adds that once you know what your net worth is you can begin to manage your financial health by increase assets and decreasing your liabilities.

BE BUDGET CONSCIOUS “First and foremost, everyone should have a monthly budget, in writing, that includes all income and all expenses,” Conner says. “While listing your income is normally an easy task, listing the expenses can be more difficult.” He explains that it is easy to see what your rent or mortgage payment is each month, but how you spend your cash is not as easy to track. So, Conner recommends collecting your receipts and look at what you spent your money on in broad catego-

24 / Southern Indiana Fitness Source / August 2013

ries like food, entertainment or gifts. “Next, stick to the budget,” he says. “It will be an eye-opening experience the first few months as you start learning [on] what you were actually spending your money. You will probably find easy ways to spend less each month on non-necessary items, which can then go to paying off debt or increasing your monthly savings.”

AVOID FINANCIAL STRESS “Financial stress is a very big concern for many people, even those who you would think have no financial stress,” Conner says. “It affects everyone a bit differently, and I am not sure you can ever truly avoid [it]. The best course of action is to make sure you are focusing on those things you can control and ignoring those things you cannot control.” The things you can control are your expenses from month-to-month, Conner says. An individual also controls how much risk they take with their investments, their future goals and how much you will need to save in order to pay for those endeavors.

And talk to those who are impacted by your finances and their potential changes. “I encourage our clients to talk to their spouse about their financial concerns,� he says. “Having that conversation can leave you with a stress-free feeling and give you a sense of direction of what you want to do next.� Conner says he encourages everyone to talk with a financial advisor or planner. “Even if you do not hire the advisor, the conversation should help set you on the right path to reduce your financial stress,� he says.

AVOID THE PITFALLS There are things that can get all people into financial trouble and if you are able to avoid the pitfalls, you will be healthier financially. “Debt and short-term thinking are the two biggest pitfalls to avoid,� Conner says. “Unnecessary debt [like] credit cards [or] car loans will eat at your ability to save for the future.� He says instead of paying the credit card company a high interest rate on your own money, use the money in your bank account. By limiting the amount of debt you have, you can greatly increase your future retirement income. And as hard as it may be for some, especially investors, Conner says to avoid short-term thinking and the day-to-day noise of the financial news. “Markets go up, and markets go down,� Conner says. “We have absolutely no control over what markets will do. This means you need to have a long-term, written plan in place that considers your specific ability, willingness and need to take investment risk. Having a written plan for your investments allows you to ignore the emotional roller-coaster of the daily financial news and focus on your overall goals.�

Classes offered 7 Days a week, for all levels and abilities.

1HZ 6WXGHQW 6SHFLDO 'D\V IRU ² 81/,0,7('

'RZQWRZQ -HIIHUVRQYLOOH 6SULQJ 6WUHHW ‡ ‡ ZZZ LV\RJD PH

SENIOR CORNER

Get Up! JULIE CALLAWAY jlcallaway@ymcasi.org Julie Callaway is the Senior Wellness Director at the Floyd County YMCA. Each month she will be writing about senior wellness, giving ideas to keep this age group active physically and mentally.

My boss put an article into my mailbox at work the other day and it was an article from the New Yorker on treadmill desks. Nothing new to me as I have seen these before and read about them, but what did interest me was why you should have a treadmill desk. I guess I never thought about how bad it was to sit for so long during the day. After reading the article I was determined to get a treadmill desk of my own. So, that is what I am now in the process of doing, making my own, because I can’t afford the pre-made ones that cost thousands of dollars. I figure if I am the wellness director at the Y, and a mom, I should probably role model good, healthy behaviors so that is what I am going to do. I’m sure people will think I’m crazy but let me educate you on a few of the things that motivated me to do it. According to James Levine, M.D., Ph.D. when asked, “What are the risks of sitting

too much?” he says that researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome – a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. It also seems to increase the risk of death from cardiovascular disease and cancer. This isn’t just sitting behind a desk; this includes all sitting whether it is in front of a TV, in the car or reading a book. Any extended amount of sitting. Levine suggests that if you have been sitting for an hour you should then get up and move or stand for 10 minutes. Yes, standing can even help. When we sit down, our metabolic engines go to sleep, our calorie burning rate plummets, fat and cholesterol levels increase, muscles quit working and our heart rate lowers, Levine continued on page 31

NOT ALL ATHLETES WEAR SHOES. Whether you’re training in or out of the pool, the Norton Sports Health team provides advanced care for athletes and active people of all ages. Our specialists use the newest, most innovative procedures, treatments and rehabilitative strategies designed to help you reach your optimum level of performance.

Dive in and get a free water bottle at NortonHealthcare.com/swim.

FIT PARENTING

Do Preschoolers

Need Exercise? With all the stress the back to school season brings, it’s easy to lose track of your fitness routine. Sometimes we forget that our preschoolers should have a fitness routine as well. What we don’t always realize is that a preschool child’s day is full of learning experiences designed to prepare them for the world as adults. Most child care centers operate on a schedule that integrates many key topics such as math, science and literacy into their schedule. It may seem like a preschooler’s day is full of playing but there are so many key learning experiences that are intertwined throughout the day. One element that is frequently overlooked is structured physical activity. There are two avenues to physical activity for young children: • (1) the structured, directed kind that children get in a school physical education program and • (2) the unstructured free play. Both types are important and valuable for children’s health, kinesthetic intelligence, and overall development (NASPE n. d.). It’s important to find out if your child’s daycare or preschool has allotted time for both types of physical activity in their schedule. Before we ask, we first need to know how much of each type of activity our kids should be getting on a daily basis:

Physical Activity by age

Elementary aged children are discouraged from extended periods of inactivity according to the National Association for Sports and Physical Education. Now that we know what our kids need every day to maintain optimal physical well-being, there are a few important questions we should be asking our child care providers: How much time do you allow for structured physical activity and what types of activities will you be engaging my children in? Do you offer free play time every day? Do you teach health and wellness in your classrooms? Many local child care providers are doing an amazing job integrating wellness into their busy schedules. You can also find local providers that bring in outside companies to teach fitness and nutrition to their classes to ensure they are getting the best quality education and care to their kids. Don’t be afraid to tell your child care provider that wellness education and fitness is important to you and your family. The owners of these companies truly love their children and only want what is best for them. Sometimes they want to know that the parents are supportive of the amount of physical activity they allow in their schedules. If you are already sending your kids to a school who is making sure your kids get the physical activity they need, make sure to thank them for setting your children up for wellness success.

Age Group Structured Physical Activity Free Play

Toddlers 30 minutes

60 minutes

Preschoolers 60 minutes

60 minutes

NATALIE ALLEN NAllen@stretch-n-grow.com Coach Natalie Allen is owner and director of Stretch-nGrow Southern Indiana. She has achieved various state, national and world titles as a competitive athlete which has allowed her to instill a passion for wellness in her youth fitness classes. When she isn’t dedicating time to helping youth in the area get up and move, Natalie likes to spend time outdoors with her dogs and her family.

Early Elementary 60 minutes

60 minutes - and up to several hours

Source: www.NASPEinfo.org

Southern Indiana Fitness Source / August 2013 / 27

FEATURE

Can you feel the

beat?

Music a melodic motivator for exercise enthusiasts // BY GARY POPP gary.popp@newsandtribune.com Laura Whitehouse busts out a hard pace on a treadmill at the Jeffersonville YMCA. Sweat glistens on her face and wires hang loosely from each of her ears into an iPhone feeding her music and helping her get the most out the workout. Whitehouse, 25, of Charlestown, said music is a crucial component to her exercise routine. “It just keeps me motivated and, kind of, takes my mind off of everything else that is going on,” she said. “I run at a pace with the music.” Whitehouse said she creates playlists on her iPhone just for working out. She occasionally updates the playlists to keep the music fresh in pursuit of optimal motivation. “I go online and look up songs that have a certain beat per minute,” Whitehouse said, adding that different songs structurally alter her pace throughout a workout. “It [the tempo] varies with every song, so I can sometimes speed up or slow down, depending on the song.” Whitehouse said she works out about five days a week and usually runs on a treadmill, but will also run outside. But, no matter if she is in a gym or the open air, she likes to have her music with her.

“I don't usually run without music just because it is easier for me to keep a steady tempo if I am running to a beat,” she said. “Sometimes I run without music, but I find I get more distracted.” Whitehouse and countless others' preference to pair music and exercise is no surprise to 15-year fitness instructor Ted Leonard. Leonard, who operates his personaltrainer business, Body by Storm, out of Jeffersonville's Snap Fitness, said music can act as a big motivator while exercising. “The benefits of music is that it gets you hyped up, gets you going, gets you active,

28 8 / So S Southern out uth u tth he errn ern rn In Indiana dia an na aF Fit Fitness iit itne tne nes n ess S Source ou ou our urrce ce / A Au August ugus gu g u usst 2 2013 013 01 13

gets you motivated,” he said. “You are ready to go.” While Leonard said music has a place in workout routines, people should take some precautions if they are plugging their ears while burning calories. “I think having the headphones in, you can lose form, but my main concern is, basically, walking on treadmills, stair steppers, mechanical type of things,” he said. Leonard said he recently saw a woman at Snap Fitness walking on a treadmill listening to music on an iPhone. The woman dropped the phone onto the

moving treadmill under her feet, stumbled to pick it up, and she ended up losing her balance and was knocked from the machine. “It is a huge safety issue,” Leonard said. “You are running on a machine, and that belt can get moving between 5 and 15 mph. That is pretty fast. With one stumble, you can get injured.” While anyone listening to music while running outdoors must, obviously, take extra precautions of surrounding traffic, Leonard gives a green light to getting motivation from music while pounding the pavement. “When you are on the road, you are focused on what you are doing. You are always looking at traffic,” he said. Leonard said with the advent of MP3 players, iPods and smart phones, he has taken notice of the increase of people enjoying music while working out. He estimated that ten years ago 30 to 40 percent of exercise enthusiasts could be found with a pair of headphones, while today he said he sees more than eight out of 10 people working out to music. “Everybody has got a phone. Everybody has earphones in,” he said. Leonard said he wouldn’t recommend to his new clients using headphones until they become familiar with a workout routine because of the possible sacrifice in form and technique. “It is never about how much weight you lift. It is never about how far you run. It is all about the form,” he said.

Liz Taylor, 59 Jeffersonville Music is a must when Liz Taylor works out at the gym. And, whether she is doing cardio or resistance training, you will find her listening to The Dave Matthews Band.

“It is very helpful for me,” Taylor said of having music as a motivator. “I listen to it when I'm on the hard stuff.” Not only does Taylor exclusively listen to The Dave Matthews Band while exercising, she listens to the same album, The DMBs’ highly-acclaimed “Under The Table And Dreaming,” released in 1994. She said by listening to the same album during each trip to the gym, it helps her keep a familiar routine and pace that nearly guarantees her a successful workout. Taylor said when she reaches the album's upbeat track four, “Rhyme and Reason,” the tempo gives her a needed push. “When I get to the wall, that song keeps me going,” she said. The following track, “Typical Situation,” is much slower, and for Taylor, serves as an audio landmark in her exercise routine. “I know when I get to that, I've gotten past the wall,” Taylor said. Taylor said the increase of people listening to music has changed the social environment of fitness facilities. “People used to talk around here [the Jeffersonville YMCA],” she said. “But, I've noticed people use headphones more now.” And, that is fine for Taylor, who said she sheds her beloved Dave Matthews while taking easy walks with her dogs. “When I'm out walking with them, I just like to relax,” Taylor said.

Richard Howard, 64 Sellersburg Richard Howard said he tries to exercise seven days a week and typically listens to music during every workout. But, unlike the rock or hip hop music that others often use to stay motivated, Howard said he prefers to work up a sweat to gospel and bluegrass music.

“It has a lot of mandolin, banjo, guitar, fiddle and all that,” Howard said of his workout tunes. “I can keep up with it.” Howard said he doesn't have a favorite song or band to workout to, “Just as long as it's bluegrass or gospel.” Howard said his relatively mellow music suits his often low-intensive routines. “It's great for days I can't exercise real fast,” Howard said. He said when using head phones at the gym, he is extra alert to prevent an accident. “I watch what I'm doing and keep an eye on people around me,” Howard said.

Dwight Schmitz, 32 Jeffersonville Dwight Schmitz was found at an area gym lifting heavy weights over his head, which was free of headphones. While it appeared the muscle-bound man preferred to move iron without music, it turned out he was just a softy dad and had only moments before relinquished his music player to his young daughter. “It's a little tough without music,” Schmitz said of his workout. “I typically always have my music with me.” He said his exercise routine starts with weightlifting and ends with 15 to 20 minutes of cardio. “It's a motivator, a push. Certain songs push you,” Schmitz said. “And, it can be kind of hard to push yourself, some days.” Schmitz's go-to workout songs have a hard-rock edge, as he said he often listens to Disturbed, Godsmack, and Audioslave in the gym. “I push until I fail,” he said. “And that is tough to do without music.”

Visit us on Facebook

// Facebook Poll We asked our Southern Indiana Fitness Source Facebook page friends and visitors what songs keep them motivated while exercising. Here are some of the responses we received:

Visit our Southern Indiana Fitness Source Facebook page for updates on the current issue and reader polls and questions.

•

•

Lenae-Kenny Kavanaugh posted: “Lets Get It Started” by The Black Eyed Peas. “Something about this song makes me want to move. Motivator for sure!”

•

Patrick Wolfe posted: “Hell Yeah” by Rev Theory. “It gets my energy level up, and makes me want to run.”

Jason Michael Thornbury posted: “Can't Hold Us” by Macklamore and Ryan Lewis. “Makes me feel like I can't be held back by anything ”

•

Shawn Jones posted: “Conquer” by God Forbid. “When I lift, I like to lift heavy, and this song helps me get out those last couple of reps.”

TOM MAY may@discovereastside.com

Clark County shines with good health ...

Greater Clark Schools hosted an eightweek Fitness Challenge program in all 12 elementary schools. Students used pedometers, which allowed them to track their steps during the school day and in after-school events organized so they could increase their total steps. Grand prize winners (Parkwood and Bridgepoint) received a trip to the Jefferson Aquatic Center, and the runner-up received a field day at Perrin Park. The system’s food service, Aramark, provided healthy sack lunches for their field trip. Staff members also competed, and the winner (Wilson) received a special breakfast. The City of Jeffersonville is developing a Bicycle and Pedestrian Comprehensive Plan to coordinate the development of its walking and bicycle facilities. The city and its consultants are identifying the best routes for connecting visitors and residents to pertinent landmarks (schools, parks, business, etc.) by way of these routes. River Valley Middle School started an after-school Activity Club that included water polo, volleyball, and basketball. The club, organized by health teacher Laletta Fitzpatrick, will continue next school year with emphasis on “healthy tips” identified by students, who also will make posters to be displayed throughout the school. Special “healthy tips” newsletters will be sent home for students to share with their parents.

An initiative funded by a grant from the CDC to help Clark County organizations identify strategies and highlight those churches, schools, companies, and neighborhoods that develop, promote, and achieve healthy outcomes.

Tom May is the Minister of Discipleship at Eastside Christian Church in Jeffersonville. He holds his undergraduate and graduate degrees from Cincinnati Christian University and Seminary. He is an adjunct instructor in the Communications Department at Indiana University Southeast.

DRIVING TO SCHOOL In the summer before my second grade year, our family moved from Terre Haute to Plainfield, a suburb on the west side of Indianapolis. I went from an elementary school of about 120 students to an elementary school of about 600. In Terre Haute, I walked four blocks each day of first grade. (Yes, I would later tell my own children that in the winter I walked in two feet of snow, uphill – both ways.) In Plainfield, I rode a big yellow school bus. A spirit of adventure and a twinge of fear permeated the air as a handful of children awaited the bus that first morning. Oh – and for me, embarrassment. I was the only child accompanied by a mother. A nervous, boisterous, fearful mother. She was about to turn her oldest child over to someone else for a drive to school. With the exception of a trip ten years later when I first drove myself to school, it was probably the most anxious she had ever been anticipating a seven and a half mile drive. When the doors of the bus unfolded revealing two huge steps up to the seats on the bus, Mom was greeted by a tall, tanned monster of a man with a smile as wide as the open doors. Charlie Patterson was a mechanic and test driver for one of the racing teams at the Indianapolis Speedway. To support his passion, Charlie drove two routes each morning and two routes each afternoon for the school system. If experience and stature could provide any assurance for my mother, Charlie would have to be scoring brownie points. I scampered quickly up the steps to a seat, leaving my mother to grill the patient bus driver with every question her apprehensive mind could

muster. “If a boulder should fall from the sky in front of the bus, how will you react?” I have no idea how he answered her questions, but he never lost his smile. Charlie not only made sure that we arrived to and from school safely, he became personally involved with his riders. He sternly warned the bully on the bus of the difficulties of overcoming the label of trouble-maker. He led the crowd in Christmas carols during the holidays. He freaked out the girl at the counter at Dairy Queen when on a whim he ordered 60 Dilly Bars. And on the afternoon ride home on November 22, 1963, he explained to a confused and scared second grader what assassination meant. Charlie Patterson was more than our bus driver. He kept us from harm on the way to school. He tried to keep us from harm on the way to life. He became an older, trusted friend. The truth is when we are younger, we rarely get to where we need to go unless a Charlie Patterson is willing to give of his time to see that we get there. The Bible develops the same concept. Rules, regulations and laws of life teach us how we ought to live when there is no one around to enforce them. They lead us to understand the need for grace. They set an example of how to live life for others, just as we follow the example of the life of Christ. We must be willing to go alongside the life of someone to assure a safe arrival. The parade of yellow buses on the roads remind us that someone is going alongside. Whose bus are you driving, and what are you going to do about that boulder?

30 / Southern Indiana Fitness Source / August 2013

RAISING A CHAMPION continued from page 19

A PARENT’S ROLE Different parents have taken different approaches to their kids’ athletic fortunes. Some see their children as the next cover athlete on Sports Illustrated, while others don’t invest needed time in their children’s athletic careers. For Hillis, a parent needs to keep an eye on their child athletes to monitor for injuries and to step in when a child keeps working past the point of safety. “Soreness is probably something that’s normal when [kids] are participating in sports, but when it becomes painful, or their knee is giving out, or there’s swelling,

they’re having difficulty walking, difficulty sleeping, those can be signs of too much activity or an injury,� Hillis says. Hauber sees a parent’s role as that of a facilitator and encourager, helping guide a child and match the young athlete’s skills to an activity that puts them to best use. “The biggest thing with young athletes is, kids are going to decide,� says Hauber. “They’re going to get into different things. Whatever they feel like that week is going to be what they’re going to be in to. But if you notice something coming to the front as a parent, if you notice something that keeps rising to the top, or some gift that your child has ... I’m a believer when you’re

young in going out and finding out what you like.� That’s something that P.K. Falkenstein has done with his children. But there’s another thing that he believes parents need to do. “What’s very important for all parents is to also be supportive in regard to reality, realistic expectations,� says P.K. Falkenstein. “There are so many parents that get disenchanted at the youth level or high school level based on what they perceive to be playing-time issues. We don’t always have a real clear focus of our own children’s abilities.�

GET UP continued from page 26

says. Definitely not a good way to fight the obesity epidemic we are now facing in the U.S. Our bodies were built to move and to stand, not to sit around all the time. If you are a health conscious person and work out

a few hours a week that is great, but if you also have a job in which you sit for extended periods or you just sit around at your house all day, those workouts don’t seem to even offset the risks. So, get up and move. Build your own treadmill desk and then let’s all

brainstorm on why we ask our children to sit in classes all day and continue to take away their PE and recess time. Movement fuels the brain, lowers stress, burns calories and keeps us all in a happier place.

It’s not just about the lengths ^L NV [V Ä[ `V\ It’Z HSZV HIV\[ [OL ^PK[OZ

Lanesville 8 Miler,

September 14th, Lanesville Highschool 8am, 8 mile run, 5 mile walk/run & 2 mile kids run

We offer shoes in a range of widths and sizes. And the services of Procare ďŹ t specialists make all our shoes ďŹ t even better. Visit us and experience the comfort.

Pacers & Racers For upcoming events visit

www.pacersandracers.com

5VY[ONH[L *[ ‹ 5L^ (SIHUy, IN 47150 ‹ -H_ ^^^ WHJLYZHUKYHJLYZ JVT 4VU -YP :H[ :\U

JOINT CHIEFS. The Knee & Hip Pain Experts. A fear of joint surgery can cause you to live with increased knee or hip pain — and to miss out on a lot of life! So the specialists at Orthopedic Surgeons of Southern Indiana worked with Clark Memorial Hospital to develop Fast Track Joint Replacement. It combines a less invasive approach to surgery with expert pain management and follow-up care for lower risk, less discomfort and a faster recovery. It’s one reason Clark’s knee and hip program has been named by Anthem as a Blue DistinctionCenter +. Want to learn more? Go to clarkmemorial.org/myjointpain to register for a free informational seminar, watch a video, meet our doctors and more. Why continue to live with knee or hip pain? Trust the “joint chiefs” at Clark.

Jeffersonville (812) 282-8494 New Albany (812) 944-4720 clarkmemorial.org

Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.