Healthy & Fit AUGUST 2019 HEALTHYANDFITMAGAZINE.COM
Get a leg up!
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Why leg workouts can make your results soar!
Are you happy? Here’s how to take charge of your happiness Rachel Redmond
Breaking bad habits Tips to get your goals, and life, straightened out!
An East Lansing mom with old ideas for a new you
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IN THIS ISSUE
AUGUST 2019
Contents AUGUST 2019 | VOLUME 15 | ISSUE 5
Fit Features P11
Tamie Nolan Morgan Ceja On the cover: Rachel Redmond Cover photo credit: Erica Spencer Photography
Features | P11
Editorial P12
It’s time for a wake up call! The health of our country is in serious jeopardy
P14
Breaking bad habits How to shake things up for the better
P15
On-the-go tips for teeth Five ways to keep your smile healthy
P16
Maximize your burn Seek actions to incinerate extra calories
P17
Body weight workout With nothing, or just a few weights, you can get in shape
P18
Swimming strategy Learn how to keep your head above water — and more
P19
Get a leg up More leg workouts mean a bigger burn, better results
P20
Take care of your hearing Summer concerts, activities can be too loud!
P21
The future of genetics Breakthroughs are happening daily, with exciting results
P22
Take charge of your happiness It’s a process that takes time, but is worth it in the end
Workout | P17
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Swim | P18
ASSEMBLE A TEAM AND JOIN US FOR THE 7TH ANNUAL
LAKE LANSING TEAM RELAY! Sunday, August 18, 2019 • 7:30am Lake Lansing Park South, Haslett, MI 1621 Pike St., Haslett, MI 48840
Each team member receives a race t-shirt and commemorative pint glass
FREE!
ids’ Sprint in
&K 1K Kids’ Run
ce day)
(register on ra
the Park
Teams: Teams of up to 5 runners. All male, all female, Co-Ed, HS and MS divisions. Awards will be given to the top 2 teams in each age division and category.
Benefiting FITNESS FOUNDATION
Start/Finish & Exchanges: Lake Lansing Park South (parking available onsite) Course: Winds around Lake Lansing and ends at Lake Lansing Park South. Mostly road surface, with short trail and grass sections. 3 aid stations. Distance: Team members will each run 5.24 miles, for a total of 26.2 miles Age Divisions: Add the total age of the group members Race Limit: 200 teams Info: Visit our website below for complete information and registration. REGISTER ONLINE at
www.playmakers.com/relay
2299 W. Grand River Ave., Okemos 517.349.3803 • www.playmakers.com
ABOUT US
AUGUST 2019
Our contributors
Justin Grinnell, BS, CSCS Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Tom Matt
Kyli Kennedy, BA, CPT
Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.
Kyli is the fitness manager and lead personal trainer at Anytime Fitness, Haslett. Reach her at 517.977.1444.
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Susan Maples, DDS, MSBA
Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.
PRODUCT SPOTLIGHT: Training shoes that catch the eye MEN’S TC-01 TRAINING SHOE
Have a product you’d like reviewed? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@ healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.
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Introducing MYZONE for new and existing members! Call 517-708-8828 or stop into the club for more information!
PUBLISHER
BY TIM KISSMAN
Travel sports parents: A toast to you!
I
t’s time for a toast. For all the parents who have made it through another travel season, this toast is for you! We have survived. We did it! Here’s to a respite from driving the carpool to the Five:1 Volleyball Club in Clio for practices (over an hour away!). Thank you coaches for your tireless effort! My daughter loved her team. And as parents, we love that. It’s worth the drives through wicked weather and nasty traffic to watch practice, watch her play, and see her have fun. We’re all grateful for that. Here’s to the end of those four hour drives, and sometimes flying, to wherever the next tournament is all to watch our child play a game she loves. Here’s to making it through house cleaning at sketchy hotels, creatively packing snacks and freaking out about check out times when the team has to ref that last game we weren’t counting on. Or worse, right? What Meet the 2018-19 Five:1 16 Adidas team. My daughabout those games ter, Sage, is number 11. that came close to potential flight departure problems. We dodged a few of those this season. Here’s to taking a break from sitting in over air-conditioned and under-heated convention centers on rows of attached chairs that may, or may not, have padding. Or sitting next to the really loud parents who live and die on everything their kid did on the court. We survived a season of whistles and high-pitched cheers that made ears bleed. Am I right? That was loud wasn’t it? But we did it! We made it though another round of group dinners, playing schedules that were either too early, or too late in the day, to do all that we wanted to do with the kids. But we still made sure to have fun on those days anyway, didn’t we? It was great. And now this season is done. Salut! It’s definitely time to celebrate. We’re now a season closer to the next level. And guess what? Travel in college is not like this, so please, cherish this time. Toast these moments, like we’re doing now, and commit them to memory. For they end. I’ve made it through softball and basketball travel seasons, some at the same time, as well as a few piano recitals, and they all end. I remember them all. Some of my best times with my daughters have been through sports. I’ve seen them rise to challenges, respond to pressure and handle failure like champions. The highs and lows of sports echo through life. My girls are better people because of sports. A season ends, and at least for now, another begins. I wouldn’t have it any other way. Enjoy the issue.
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FIT FEATURES Tamie Nolan Tamie Nolan, 36, of Grand Ledge, is a full-time office manager and part-time virtual health and fitness coach. She said her workouts, based on the Beachbody online on-demand system, help her relieve stress and stay healthy. “Working out really makes me feel better about myself and makes me feel more confident about my body,” she said. “Fitness has been such a great stress reliever and, overall, I’m a healthier person. When I am stressed, I work out, release those endorphins and feel much better.” The workouts are typically half hour long and can be either cardio or strength-based. She said her diet consists of real food, which means she avoids highly processed food. “When I get off-track, I closely follow the 21day fix program and use portion containers and a log book or app to track what I eat,” she said. “I focus on checking in daily with my virtual challenge groups who provide motivational tools. As a coach, I have people looking to me for help and I have to be that motivation for not only myself, but others, as well. I show up and get it done!” She said the Beachbody network has been tremendous and greatly inspires her to stick with workouts and healthy eating habits. “Having the support of a virtual challenge group has been game changing,” she said. “I prefer to work out with someone, and the challenge groups really help with that. I absolutely love the fitness and nutrition programs that are offered and the accountability groups are very motivational.”
Morgan Ceja Morgan Ceja, 25, of Okemos, is a personal trainer who uses his passion for fitness to help others. “I feel the need to work out to stay healthy, not only physically but mentally,” he said. “Most people think working out is all about changing your body. Yes, the body will change but the biggest change I’ve experienced is in my mindset. By pushing myself in the gym, I showed myself what I’m capable of doing and being if I’m willing to work hard. Same with life: If you are willing to work for something you can achieve it.” Ceja said his workouts consists of a small warm up, followed by core work, activation exercises and weights. “Core is something that responds better to frequent training,” he said. “Near the end of my workout my main focus is a strong cardio finish. Drop sets are a great way to do this. I will then end with a good stretch.” He said he tells his clients to eat with a purpose, making sure to eat healthy food. He said he has urges to eat unhealthy food, but has ways to control them. “When I’m craving something sweet, I will blend up some ice, milk, and protein powder. It tastes awesome and is great for you.” He said the best advice he can give clients is to never give up. “Everyone has setbacks,” he said. “It’s our job to learn from them and keep pushing forward. No matter how small the progress is, progress is progress.”
On the cover: Rachel Redmond Rachel E. Redmond, 35, of East Lansing, is an Ayurvedic practitioner and acupuncturist. She has a master’s degree in Oriental Medicine and is certified as a Doctor of Oriental Medicine in New Mexico. Ayurveda is a 5,000-year-old tradition of medicine from India. According to Redmond, one of the key facets of Ayurveda is that all individuals are unique and therefore there is no one best diet for all. “There is even the saying, ‘what is medicine for one may be poison for another.’” she said. She explained that she’s essentially a practitioner of Eastern Medicine because Ayurveda and Chinese Medicine are ancient medical traditions from India and China, respectively “I use many modalities including herbal medicine. I have a special interest in digestive issues, women’s health, postpartum recovery and perinatal loss. I teach workshops all over and will be teaching my first online course this fall.” Redmond said another key facet of Ayurveda is that poor digestion is the root of all health issues. “It is no surprise to me that modern science is now proving this very same thing,” she said. “Way before we knew of the importance of gut health and the microbiome, Ayurveda deemed the digestive system as central to healing illness and more importantly, preventing illness in the first place.”
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TEETH
BY DR. SUSAN MAPLES
It’s time for a wake up call! The health of our country is in serious jeopardy
O
ver the last 30 years we’ve stood by, watching our country’s health steadily decline from lifestyle-related illness. We’re adapting to a faster pace, less sleep, more social pressure, lower commercial food quality, increased sugar consumption, reduced “white space” and less movement. As a health magazine reader you are already aware of the price we are paying: substantial rise in heart disease, obesity, cancer, diabetes, sleep apnea, anxiety, depression, addiction, asthma, acid reflux, osteoporosis, gut dysbiosis, dementia and autoimmune disorders like chronic fatigue and fibromyalgia. Medicine has been trending toward treating one ailment at a time, ever identifying the underlying the root cause. In all fairness to my respected medical colleagues, they are overrun with illness and so treating one condition at a time with magic pills, and a passing recommendation for a lifestyle change, has become a strategy for sheer survival. Same in dentistry—we are busy rebuilding, removing or replacing teeth, treating the ramifications of disease— not the root cause. To identify the root causes of a person’s disease and facilitate lifestyle
“If we are ever going to de-escalate the craziness of our health crisis we need to start with children! Learning to raise extraordinarily healthy-habit kids is possible.”
behavior, we as healers must slow down and become extraordinarily curious. We can look at the body as a whole, examining what a person does to care for it, as well as what they do to injure it. Let’s get back to basics: • How do we breathe? • What do we routinely drink? Eat? • What’s the quality and quantity of our sleep? • How do we move our bodies?
• How do we manage our stresses? • How do we treat our brains? • To what toxins are we exposed? • With what objectives do we regard medications (both prescribed and recreational… from our seemingly innocent caffeine addictions to the deadly opioid crisis)
We must face our issues squarely and seek help. We can confide in other adults (in and out of healthcare) that truly care for us--they become our accountability partners. It’s time to begin the journey to a new and improved YOU. PS. If we are ever going to de-escalate the craziness of our health crisis we need to start with children! Learning to raise extraordinarily healthy-habit kids is possible.
Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.
Our mission is to help each person take a significant step toward his or her desired oral and overall health.
Learn more mouth body connections…
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MIND
Breaking bad habits Six ways to shake things up for the better
B
reaking bad habits isn’t easy, but sometimes the best answer is replacing them with empowering new habits that bring positive changes to one’s daily life. “We often have habits that hold us back, like smoking or eating food lacking in nutrition,” says Dr. Rob Carter III, co-author with his wife, Dr. Kirti Salwe Carter, of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (www.themorningmind. com). Carter has six ways you can create new, empowering habits and make them stick: Prioritize habits. “For each area in which you want to grow,” Carter says, “take some time to think about what kind of empowering habits you’d like to establish around that topic.” Areas to consider are health, wealth, social, relationships, job, hobbies, self-esteem, interpersonal skills, positive thinking,
time management, and life purpose. Focus on one at a time. “Because we have a limited amount of willpower in the morning, it’s very important how we use that energy,” Carter says. “By focusing on just one habit you would like to change – for example, eating a healthy breakfast – you can concentrate that willpower on the task at hand until it becomes a habit.” Be reasonable with yourself. The time it will take to establish the new habit depends upon how much resistance a person has. And sometimes developing a new habit represents a long leap from where one currently stands. “That’s too daunting,” Carter says, “so break it down into more achievable steps. Incremental improvements add up to a big transformation.” Commit specific time toward the goal. Carter suggests nailing down a detailed timeline and committing a full effort toward formation of the new habit
within that time span. “Write down what you hope to achieve, how many times a week you will practice the new habit, and when and where you’ll do it,” Carter says. Reward success. Have a reward in place to celebrate performing your new habit. “It has to be something that will motivate you to complete your habit,” Carter says. Stack habits. “The neural pathways of your pre-existing habits are well-travelled routes in your brain,” Carter says. “You can take advantage of this by building a new habit and associating it with an old one that is well-established. This is a quicker way to create new habits than if you were to start from scratch. For example, if you want to create a new habit of exercising in the morning, and you have a habit of reading the newspaper every morning, tie these activities together by exercising immediately before you read the paper. Reading the paper becomes your reward.”
IN GREATER LANSING— WE ALL LOVE THE GAME Did you know that over the last 10 years the Greater Lansing Sports Authority has grown sports events in our area by 272%? The GLSA is a full-service sports commission with a passion for bringing in and supporting sports events of all kinds. Offering premium venues, team-friendly dining and convenient lodging the Greater Lansing area is the best choice for your next event. Contact us and work with the GLSA today!
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TEETH
On-the-go tips for teeth Five ways to keep your smile healthy
I
n a fast-paced business world, people often don’t have time to stop for lunch, let alone take care of their teeth. But dental professionals say it’s well worth carving out some minutes for your mouth during the busy day – every day. “No matter how crazy your days are, you deserve excellent oral health and a beautiful, healthy smile,” says Dr. Nammy Patel, DDS (www.sfgreendentist.com), author of Age With Style: Your Guide To A Youthful Smile & Healthy Living. “But consistently neglecting your teeth and gums during long days in the office can be very costly both from a health and financial standpoint. Dr. Patel shares five on-the-go dental health tips: Keep water close. “Water neutralizes the acid in your mouth in addition to keeping you hydrated,” Dr. Patel says. “Too much acidity leads to enamel erosion, decay, cavities and gum disease.”
She recommends drinking eight eightounce glasses per day, keeping a water bottle or water glass on your desk as a reminder. Store oral essentials at your desk. This means keeping a toothbrush, toothpaste and floss handy in a drawer. “After any meal or snack, our teeth and gums require attention to remove bacteria, and keeping these dental tools on hand will ensure you’re readily equipped,” Dr. Patel says. “Too many people go an entire work day without any oral care.” Snack on naturally cleansing foods. Eating on the run at work can lead to sugary snacks that compromise oral health. Dr. Patel recommends packing healthy items such as apples, carrots, celery and almonds. “Not only are these foods full of great vitamins and minerals for your teeth and body, they also naturally cleanse your teeth,” she says. “Crunchy snacks like these help scrape away food or plaque stuck on your teeth.”
Sip beverages thoughtfully. Patel says it’s not just what we drink at work that affects our teeth, but how we drink certain beverages. She recommends keeping a reusable straw in your desk. “Whenever you opt for a beverage, use a straw to help limit the chance of tooth decay and staining,” Dr. Patel says. “Place the straw toward the back of your mouth to keep the liquid from coming into contact with your teeth.” Relax your face. The stress of a busy day causes tension in your head, neck and jaw. Consistent tension in the jaw can lead to TMJ. “Take time at your desk to relax your jaw and face muscles,” Dr. Patel says. “Use your fingertips to gently massage your jaw, open and close your mouth a few times, and stretch your tongue forward to the top front teeth, and then up to the roof of your mouth.” “Taking moments here and there for self-oral care, throughout your busy day, can make a big difference,” Dr. Patel says.
Saturday, September 7, 2019 Join us for the 11th annual running of Hayes Green Beach Memorial Hospital’s “live life. Nspired. 5K Run/Family Walk” inspired by Natalie Freiburger’s 11 years of life lived fully. Join participants from all walks of life for this unique generosity experience in Charlotte, Michigan. Price increases after Saturday, August 24.
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org.
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HEALTH FITNESS
BY MOLLY NEVINS
Maximize your burn Seek actions to incinerate extra calories
H
ow many calories are you really burning? How can you get more out of your workout? Everyone’s body behaves differently, and there are so many factors to take in when determining how many calories you are burning. Your weight, what you have eaten that day, and your level of intensity are some of the biggest factors. Mayo Clinic gives us an example of a variety of activities and the caloric expenditure of a 160lb individual in an hour, this will help you to see the difference in the activities; ballroom dancing – 219, leisurely biking – 292, walking – 314, moderate elliptical – 365, low-impact aerobics – 365, hiking 438, running 5mph – 606. Do those numbers surprise you? The way to burn more calories during your workout is pretty clear, work harder. However, there is a way to keep that burn going throughout your day as well. EPOC (Excess Post-Exercise
Oxygen Consumption) is how we refer to that after-burn. Simply put, this is how much oxygen your body needs in order to return to its normal state after a workout. Greater demand on your anaerobic energy pathways increases your need for oxygen afterwards, which gives you a larger EPOC effect. Circuit training, heavy resistance training with little rest, and high intensity intervals tax your energy system the most. This translates to more calories burned even after your workout is over. Consider picking up some heavier resistance (you too, ladies) and hitting those intervals harder. So what else can you do with the rest of your day to burn some more calories, without actually “doing a workout?” On days you are not committed, there are lots of fun things you can do yourself or with friends to burn some significant extra calories. That same study gives some more examples for that 160lb individual doing more casual activities for an
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hour; canoeing – 256 calories, walking 2mph – 204, golfing carrying clubs – 314, basketball game – 584. All of those burn a lot more calories than sitting at a restaurant or on the couch watching TV. What if you are stuck at work, or just have a busy lifestyle? Set an alarm to get up and walk around for just a couple of minutes each hour. Take the stairs instead of the elevator. Do some squats while you brush your teeth. Take a walk with the family at the end of the night. Dance around while you make dinner. Just don’t take those other 23 hours for granted.
Molly Nevins, BS Kinesiology, ACSM HSF, is the fitness director for DeWitt and Oak Park YMCA. Reach her at (517) 827-9700.
BY JUSTIN GRINNELL
FITNESS
Body weight workout With nothing, or just a few weights, you can get in shape
U
tilizing just your body weight for a workout can sometimes be even more demanding than if you had all the equipment in the world. Try this extreme body weight circuit three to four days per week and watch your physique transform with just your body weight. The workout The key to a great body weight workout
is to utilize all of the major movements: pushing, pulling, squatting, crawling, sprinting and jumping.
reps and distance decrease, so your body and mind have something to look forward to.
By combining these types of movements into one workout, you hit nearly every single muscle in your body, causing your heart to race to supply them with blood and oxygen.
Directions After a quick dynamic warm-up, perform all of these exercises in a circuit fashion for the prescribed number of reps or distance. Once you finish each of the exercises, repeat the circuit with minimal rest between exercises and rounds.
As you finish each round of exercises, the
Chin-Ups Reps: 12, 10, 8, 6, 4, and 2
Dips Reps: 12, 10, 8, 6, 4, and 2
Hang from whatever safe thing you can find. With your palms facing you and your arms shoulder width apart, pull your body up until your chin is higher than your hands. Lower with control until your arms are fully extended and repeat. If you cannot perform a chin-up or pull-up, simply hang from the bar for double the number of reps but instead use seconds.
Find some parallel bars and go to work. Make sure to lean into the motion and go as far down as possible. Make sure to extend all the way up at the top. If you don’t have any parallel bars at the park, perform close-grip push-ups instead.
Sprints or Running Reps: 60, 50, 40, 30, 20, 10 yards Try and run at 80-90 percent of your top speed. Focus on quality form.
Jump Split Squats Reps, 12, 10, 8, 6, 4, and 2 Stand with your body in a split stance position. Jump as high as you can and as you are in the air, switch your legs so that the opposite one is forward. Begin the next rep as fast as possible. You will perform the prescribed number of reps on both legs.
Bear Crawl Reps: 60, 50, 40, 30, 20, and 10 yards Bend down and get on all fours and simply crawl. Make sure to keep your lower back flat and pretend that you are balancing a glass of water on your lower back. Focus on quality movement, not speed. www.healthyandfitmagazine.com
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FIT BITS
BY LISA MARIE CONKLIN
Swimming strategy Learn how to keep your head above water — and more!
W
e love our Great Lakes. They are undeniably beautiful with ocean-like characteristics of rolling waves, pristine water, and unlimited gorgeous distant vistas, but they can be very dangerous. The cold water temps, uneven depths, rip tides, limited visibility, and currents can make swimming difficult. The Great Lakes Surf Rescue Project, a nonprofit organization that tracks drownings on the Great Lakes, reported 117 drowning deaths in 2018 and 22 drownings as of July 3, for 2019. While the stats are alarming, they aren’t meant to discourage you from swimming, but to alert you to the dangers so you can be a safer swimmer. Swim safe • Don’t overestimate your swimming ability. Consider taking a refresher class that also includes water safety/emergency instruction. • Never swim alone or beyond your physical capabilities. • Always wear a life jacket. • Keep an eye on the weather and currents. The National Oceanic and Atmospheric Administration (NOAA) has a surface currents map that is updated four times a day. • Don’t drink alcohol or use recreational drugs and swim. Be mindful of prescription drugs that cause drowsiness. • Swim in designated areas only. • Heed flags and signs warning when it’s not safe to swim. A green flag means the water conditions are calm. Yellow signifies there are moderate surf and/or currents. A red flag means the water is closed to the public due to the high surf and/or strong currents. When and where people drown Drownings happen any time of the day or year, but more drownings occur in the summertime when people are heading to the lakes to cool off and have fun on the water. The Interna-
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tional Life Saving Federation (ILSF) says more drownings occur in open waters mid to late afternoon, likely due to it being the hottest part of the day, so more people are swimming then. The ILSF says that by late afternoon beachgoers could be more tired from hours of recreation in the sun, and the addition of beach drinking can make for risky behavior and bad judgment.
afloat. The same is true for when the winds suddenly pick up, and a big wave comes along. Sure, they can be fun, but they can also knock you over and take you under, disorientating you, causing panic. And panicked swimming doesn’t help you survive a drowning event.
The unexpected circumstances
When a water emergency happens the Great Lakes Surf Rescue Projects says to stay calm and follow the Flip, Float and Follow rule. Flip on your back and float. Keep your head above water and conserve energy. Follow—don’t fight the current to access which way it’s flowing. If you can, swim perpendicular to the flow. If you can’t swim, keep floating and try to signal for help.
Obviously, knowing how to swim is essential, but just as critical is preparing for mother nature. A rip current, for example, can occur while you’re swimming near the sandbar and quickly pull you out into open waters. When that happens, the panic mode can take over and compromise your ability to stay
Follow the “F” rule
BY KYLI KENNEDY
FITNESS
Get a leg up More leg workouts mean a bigger burn, better results
Y
ou’ve heard it all before, you need to lift weights to maximize results at the gym. Well my goodness, this is music to my ears — it is finally starting to
sink in! The amount of men and women hitting the weights versus the treadmill has skyrocketed. Still, the question of interest remains: “What part of my body should
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I lift to get the most results in the least amount of time?” Here is your answer: LEGS! We know leg day is the worst, but this routine is different. You don’t need to do a workout that is solely legs anymore. Simply add three, multi-joint leg exercises to the end of your routine for crazy fast results. Working your legs at least three times a week has been proven to increase hypertrophy, power, and strength while burning large amounts of fat. Add your back into the movement for an even greater burn. The bigger the muscle group, the better. This will help tone more than just your legs, it will also build a leaner, stronger core. Let’s discuss the details regarding a multi-joint movement and why we prefer it over the single joint movement. A multi-joint movement activates multiple muscle groups. For example during a squat the hip, knee and ankle work together to perform the movement, activating the core, hamstrings, glutes, quads and calves. Compare that to leg extensions, a single joint exercise. While it is great for toning, this will only activate your quadriceps, and burn only 1/3 of the calories. Now, what should this lean, mean routine look like? Continue your weekly program as normal. At the end of each workout, add three sets of 10-12 multi-joint leg exercises, dealers choice. This can include but is not limited to squats, lunges, deadlifts, etc. The weight should be heavy enough to exhaust you at the end of each set followed by adequate rest. Don’t be afraid to push it. Good luck gym rats! Keep up the hard work!
Kyli Kennedy, B.A. CPT, is the fitness manager and lead personal trainer at Anytime Fitness, Haslett . She is also a student physical therapist assistant specializing in nutrition and corrective. exercise. Reach her at 517.977.1444.
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19
HEARING
Take care of your hearing Summer concerts, activities can be too loud!
B
all State University audiologist Lynn Bielski urges people to protect their hearing from noise sources such as concerts, lawn mowers, road construction and fireworks. Summer is a good time to think about year-round noise exposure. “We live in a noisy world,” says Bielski, an assistant professor of audiology. “Our hearing is one of our senses that we, as humans, oftentimes take for granted. Excessively loud noise, music, or other sound exposure will damage our hearing, and we need to take responsibility and protect it. “Sounds louder than 80 decibels have the potential to cause permanent damage. Noise created by fireworks, traffic, concerts, and landscaping equipment ranges between 90 and 140 decibels.” While protecting your hearing from hazardous sounds is important in all seasons, warmer weather make people
more vulnerable to noise sources that can lead to permanent hearing loss. “Similar to wearing a helmet when riding a bike, or a seat belt in a vehicle, hearing protection is critical safety equipment when going to a concert, a fireworks display, or an auto race,” Bielski says” “Children are also at risk for hearing damage from noise exposure.” Recent studies have shown about 12.5 percent or 5.2 million children have hearing loss caused by noise exposure. Parents and caregivers can help children insert foam or rubber earplugs, or use earmuffs to prevent exposure to dangerous levels of noise. Signs of exposure to hazardous noise include: • You can’t understand someone talking two feet away. • Speech around you sounds muffled. • You have a pain or ringing in the
We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
Erica Spencer Photography espencer.net • 517.980.4951
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ears immediately following the exposure. • Others must raise their voices to be understood. After exposure to loud sounds, people may notice things sound muffled or perceive ringing in their ears. This typically goes away after a few hours. However, new research has revealed that irreversible damage has already been done to the auditory system, says Bielski. This type of damage may not result in immediately noticeable hearing difficulty to the individual, so it has been called “hidden hearing loss.” Hearing loss due to noise exposure is preventable. Strategies for reducing hearing damage due to noise include reducing the loudness of the noise, getting farther away from the noise, and wearing hearing protection.
BY TOM MATT
GENERATION ‘US’
The future of genetics Breakthroughs are happening daily, with exciting results
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his past month I read two books that focused on the large (and I mean LARGE) topic of genetics. Hacking Darwin by Jamie Metzl and The Sports Gene by David Epstein. The science-based topics are fascinating to me. The 21st century technologies hold so much potential, it really is amazing. If you thought that your future, health, well being and longevity were strictly a foregone conclusion you might want to think again. With the completion of the Human Genome Project in 2003 and the convergence of technologies brought about with the digital revolution, the 20th century mindset is, as former Detroit Tiger announcer George Kell used to say “Long-Gone.” According to author Jamie Metzl “in an ideal world, everyone would have their full genome sequenced and all personal and medical data recorded accurately in a standardized electronic medical record shareable with researchers in an open network.” The potentials
“Modern biology is becoming very much a branch of information technology.” - Richard Dawkins
for hyper-personalized medicine, where each of us has customized well-being care is quickly coming. What if figuring out the right dose of medicine was as simple as taking your temperature? FDA Commissioner Scott Gottlieb stated in 2018 that “gene therapy will become a mainstay in treating, and maybe curing, many of our most devastating and intractable diseases.” Welcome to the age of George Jetson everybody! The computing, machine learning, artificial intelligence, epigenetics, nanotechnology, biotechnology, and the science fiction revolution all have differ-
WE’RE BACK!
RUN FOR CHUM LABOR DAY • SEPT. 2, 2019
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ent names today. Different technologies are rivers converging into one mega revolutionary tidal wave, washing over what it means to be a human being. Being a member of the human race is looking very interesting. If we ride this wave, the only limit for how far we can go is, perhaps, our collective imagination. Think forward and believe because the following is about to occur: • Personalized medical growth • Maximized self-improvement • Aging better • Living better • Performing better • Avoiding illness Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us
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Take charge of your happiness It’s a process that takes time, but is worth it in the end
I
believe in order to live a happy life we need to be in charge of ourselves. More specifically, not looking to others to satisfy voids within us. Building a happier life is an ongoing process that takes time. I’m definitely still growing and have found the following essentials very helpful over the years: Love your now Accept where you are today and continue to move forward. Each day be grateful for what you have and don’t beat yourself up for what you’re lacking. Create a short list of two to three goals that you can take time to focus on at your leisure. Forget (and heal) the past Life can at times feel like an emotional roller coaster especially when it comes to relationships. In order to grow within certain areas of your life, believe in the process of moving on. I encourage you to trade feelings of dwelling on the past with forgiving and forgetting. Embrace balance It’s ok to say “no!” In fact, it allows us to embrace balance and not overextend ourselves. Don’t let controlling personalities or behaviors bully you into meeting their needs and deadlines. Remember, your well-being is important so only commit your time and energy to what you can handle. So what are you waiting for? Stop being a people pleaser! Don’t worry Worrying is bad for our overall health and often times, during stressful situations, we predict the worst will happen. My experiences in life have proven that it’s best to take a deep breath and switch the worry channel to a positive station! Peace of mind Having peace of mind can allow one to accept things as they are even when they don’t meet our liking. For me, having peace of mind empowers me to feel comfortable and confident in my own space and ignites an inner peace. Unfortunately, this doesn’t happen over night, it’s a process that can take a number of years. I believe personal life challenges and time allow one to grow wiser and gain strength and understanding. Start the process this week by taking time out, perhaps two to five minutes, close your eyes, take a few deep breaths and relax.
Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Michigan State University and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
RUN FOR THE HILLS! 5K 9 a.m. • SATURDAY, SEPT. 21 • TIPTON, M I Run the hilliest course in Southeast Michigan, a great event for all ages and skill levels! Categories this year include a 5K Walk/Run and 1 Mile Walk/Run. This rear’s race proceeds will go to Hidden Lake Gardens’ “Reach for the Sky” project, a tree tower and canopy walk. For more race info visit OTIH.Org.
REGI STER ONLINE: RUNSIG N U P.COM • E V E N T W E B SI TE : O TI H.O RG FOR MORE INFORM ATI O N CA L L : (5 1 7 ) 40 3 - 5 3 5 8 The race takes place in the MSU Hidden Lake Gardens, a natural paradise where you can escape from everyday life and connect with the world of nature. Plan to run the race, then stay for the day! Learn more at hiddenlakegardens.msu.edu. FOR MORE ABOUT HIDDEN LAKE GARDENS:
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