Healthy & Fit January 2014

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

healthyandfitmagazine.com

JANUARY 2014

CHEER CHAMPS Carla and Laura Colbeck’s family business, Capital Cheer & Dance, keeps kids active, healthy and learning life lessons.

ALSO INSIDE:

Gyro what?

Gyrotonic training is bodywork that is fun and effective

POSITIVE CHANGES Tips on how to make small life improvement efforts add up

DON’T LIKE GYMS?!

That’s OK! Stay home and take a look at our list of DVDs

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JANUARY

Healthy & Fit Magazine

JANUARY 2014 VOLUME 9: NO 10

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

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Try this: Gyrotonic

Gyrotonic is bodywork that strengthens the whole body, while increasing flexibility.

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PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY NICOLE COTTOM

13 14 16 19 22 4

Quit smoking!

Tips from a dentist on how to make it happen.

Make those resolutions stick

Self-improvement takes time and planning.

THE GYM GUIDE

Start with our grid as you review local gym options.

Making positive changes

Take on new goals one small step at a time.

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Family cheer

The Colbecks run Capital Cheer & Dance as a family business. Read their story here.

PRP Therapy

Platelet-Rich Plasma Therapy may help the body heal.

Food of the month: maple syrup

It’s good for more than just topping pancakes.

Don’t like the gym?

Lisa Marie takes a look at several DVDs for use at home.

Defining the classes and trends

Don’t know what you’re looking for at the gym? These definitions help.

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2014

A TITLE OF

PUBLISHER PERSPECTIVE

KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854

BY TIM KISSMAN

tim@healthyandfitmagazine.com

My not-so-favorite, and favorite exercises

I

’ve decided it’s time to list my favorite, as well as my most detested exercises. These are the activities my trainers have put me through over the years; the drills I’m excited about, or complain about, depending on my mood and level of fatigue at the gym.

Keep in mind: I know all of these exercises are good for me. I know I need them. I know I most likely wouldn’t do them if it weren’t for my trainer telling me to do them. In the case of my favorites, I’m happy to go along with the trainer’s directive. In the case of the detested, I don’t like doing them at all, for any reason, ever!

Here are the three exercises I hate: 1. Pushups. I don’t know if it’s because of the years I spent playing sports and the fact that pushups are used as punishment, or what. I just know they aren’t fun. They’re not easy, either. I do them, but I’m grumpy afterwards.

2. Pullups. Being as tall as I am (6’6”) I dangle from every pullup bar.

Even when I was younger, my knees almost hit the ground when I start the pullup. Guys (and girls) that are good at these are smaller and can rattle them off with a smile on their face. Not me. It’s not a pretty sight. In 41 years of life, I’ve completed one pullup. One. 3. Plank rows. Doing a plank is tough enough, but to do it while holding onto a dumbbell, which you have to lift each arm in turn without moving your hips? Am I Superman? C’mon! That’s a tough gig. Feels good when you’re done, but c’mon!!!

Here are the three exercises I like: 1. Concept 3 rower. With bad knees and toes, this is a cardio workout that gets the heart pumping and doesn’t hurt. I’ve sculled before, and this is a heck of a lot of fun without the fear of falling in the water.

2. Ball slams. My trainer keeps trying to find heavier balls for me. I either throw them against a wall, or just pound them onto the floor. I’m up to a 40 lb. monster that I swear is starting to leave a crater. I don’t know if that’s possible with a concrete floor, but it sure does look like a hole is starting.

3. Kettlebells. Even with joint pain, doing swings and various other techniques doesn’t hurt and is a good workout. I do a lot of swings at home, which is a bonus. Just carrying a bell from one end of the gym to another is a good workout, too.

So there is my short list. How does your list compare to mine? Let me know on Facebook/healthfitmag.

Make sure to check out our gym guide this year. Our annual issue continues to be a great resource for anyone wanting to get in shape. Make your list of favorite exercises, or be open to creating a new list, and get moving. Workout facilities are great for starting a path to a healthy body and mind.

Enjoy the issue!

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS

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

Justin Grinnell B.S., CSCS Justin is co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828 or mystateoffitness.com.

Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer specializing in health and fitness issues. Check out her blog at freshstartcoach.blogspot.com SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

Fit Features D AVE CHE N E Y It was a brochure that helped motivate Dave Cheney, 49, of Mason, to train and compete in his first triathlon last year. “Every morning at the gym I would look at the Hawk Island Tri brochure on the bulletin board while I changed my shoes,” he said. “I looked at the distances and decided that I could give it a try.“ To achieve his goal of competing, he told people about it, borrowed a bike and began training. Cheney, who is a farmer, was a former swimmer. His challenge was to fit in time for training in all three of the disciplines, that include swimming, running and biking. “I borrowed a bike and did a little road work in preparation for the event. I was doing most of my training at my workouts so I didn’t follow any specific triathlon workout. I didn’t have any specific time that I wanted to achieve I just didn’t want to finish last.” He said he completed the triathlon and instantly wanted to enter another, learning from the mistakes. I dropped about 25 pounds at the time,” he said. “Just being in better cardiovascular condition helps on the farm.” His advice: “There is so much positive energy at a race, just do it!” he said. “You will feed off that energy and it will get you to the finish line.

SAMAN TH A STRATTON Samantha Stratton, 27, of Lansing, decided she needed to make a change in her life and create time for herself if she ever wanted to live a healthy lifestyle. A regular yoga practitioner, she started attending a yoga class every day to kickstart her new way of thinking. “I felt so much reward watching myself grow on my mat,” she said. “The most inspiring feeling was finding a new self-appreciation I didn’t even know was missing.” If her yoga session ever becomes common, she said, she makes sure to challenge herself to find new levels.”

There are so many levels to scratch,” she said. “There are new approaches, deeper poses, different styles and much more. Yoga is my time to check myself and make sure my internal demands are addressed first.” Her positive outlook is something others can follow. “There are going to be ebbs and flows in your commitment to your healthy habits,” she said. “Acknowledge that each day is a new opportunity to embrace your healthiest self.”

JA M I E RI CH A R D S O N Ithaca’s Jamie Richardson, 37, wasn’t going to let a heart condition stop her from running. After being diagnosed with Sick Sinus Syndrome, which effects the impulses that keep the heart functioning normally, Richardson was given a pacemaker and found that running was a good way to stay healthy.

She ran her first race nearly two and a half years ago and has worked her way up to group training for marathons. “I loved running that first race,” she said. “There is really such a thing as a runner’s high. It’s a great feeling finishing an event. It’s very empowering!” At first 5Ks were a challenge, but as she completed more races, she wanted to test herself with longer distances, like a half marathon. “ I enjoy the longer distances because it takes me a while to get my breathing under control,” she said.

She indicated that it’s a challenge to get the miles in before every race, but she makes sure she stays active with kick boxing, gym sessions and workouts at home. She likes her new lifestyle so much that she’s even considering going after her personal training certification. “I want to inspire others so that someday, someone will say ‘because of you, I didn’t give up.’”

BELIN D A TH URSTON Belinda Thurston is the owner of Just B Yoga & Tai Chi LLC, a donation-based yoga facility in south Lansing, and is the director of the Free Being Yoga Network, a nonprofit that provides yoga to the under served. Her personal history of battles with multiple sclerosis, as well as a variety of other health-related issues, eventually made her decide to find another way to take care of her mind and body that didn’t involve drugs. “I decided to remove all drugs and toxins with a detox of my body,” she said. “I appreciate the life I’ve been given. I believe I have the responsibility to honor this life; to not only live and practice it. I get to teach, and that makes me rich.”

She says teaching makes her feel empowered and confident. She encourages others to pursue practices that engage that, too. “Not something that makes you feel superior or dominating, but that integrates your entire being: mind, body and spirit.”

We need Fit Features! Have someone in mind who might be a good Fit Feature?

We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

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JANUARY 2014

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Success!

Kara Richards Once Kara Richards, 38, of Lansing, decided to get serious about changing the way she felt about herself, it was just a matter of time before she met her goals. She took a few moments to answer questions about how she transformed her mindset and trimmed 110 pounds off her body—and she’s not done yet.

Why did you decide to revamp your health habits? I wanted to become

healthier when I saw a picture of myself and didn’t like what I saw. I felt trapped in my own body. I’d been overweight my entire life and tried several diets, usually losing weight but always gaining it back. I knew it was going to take a lifestyle change and I was ready to put in the effort and do whatever it took to lose weight and get healthy.

After!

How and when did you start? In December of 2009 I started keeping a food log, writing down everything I ate and drank and how much I slept each night. When State of Fitness opened in 2010 I started working out with my good friend Katie, whose husband, Justin Grinnell, owns the gym. I had never worked out in a gym before and felt very intimidated, but they taught me, step by step, what to do.

Eating clean is a great way to stay healthy. Is it a lot different than what you were eating before?

You really took a liking to Crossfit. Tell us about that. I never played sports

growing up because I didn’t have the confidence, but I always wanted to. I have always had a competitive streak inside me and love being pushed past my comfort zone now. I chose to do a Crossfit because I knew it would be a very positive, supportive atmosphere.

There were also others from my gym competing, and being in Lansing I had family and friends there for support, which was great. The whole experience was a positive one and I’m so glad I did it. It was great for my confidence.

What were some of the challenges you faced? My biggest challenge when I

first started working out was overcoming my fear of people judging me or laughing at me. I cried the first time I stepped into my gym because I was so scared and intimidated. Another challenge during the last four years has been hitting plateaus. It can get very frustrating when you work so hard in the gym and eat perfectly and don’t lose any weight, but it happens to everyone.

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still a challenge I face at times. I’m not quite to my goal weight yet but I will never quit working hard. When I find myself at a plateau I go back to keeping a food log and see how I can tweak my diet. I continue to put in the daily work at the gym and eat clean, knowing the results will come eventually, maybe not quite as fast as I’d like.

I try to Kara Richards focus more on how I Before: 300 lbs feel and After: 190 lbs. how much Height: 5’10” stronger I’m getting and not worry so much about the number on the scale, because I’ve already succeeded in losing over 100 pounds.

Before!

My diet before wasn’t what you’d expect from a typical obese person. I never ate fast food or binged on junk food and soda. I very rarely ate out at a restaurant. However, I ate large portions of processed food (breads, pastas, crackers, cereal, etc) along with a lot of really healthy food. I ate way too much considering I didn’t do any exercise.

Now I eat clean, meaning little or no processed food.

Any words of wisdom for others?

How did you overcome those hurdles?

I made myself work out daily and eat clean, and quickly realized that the people at my gym (staff and members) were not there to judge me, but instead to give me incredible support.

As the weight came off and I started getting stronger, the fear quickly went away. Overcoming a plateau is

If you’re not mentally ready to change your lifestyle and put in hard work, don’t expect changes to happen. It’s a slow process and you need to be patient and persistent. You can’t expect to lose weight every week and you’re going to have bad days (or weeks), but do not give up. I would also advise people to tell others so you can feel supported and also be held accountable. Set small goals and each time you achieve a goal, set a new one.

Do you know someone who is a Success! story? Send an e-mail

to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success!

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2014

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Success!

Lori Fox There’s an app for that! After years of being a mother and full time homemaker, Lori Fox, 50, decided to start taking better care of herself. With the help of a calorie counter program and local workouts, Fox has become healthier than ever. Here’s how it happened: Why did you decide to make a change?

When did it happen? As with many

things in my life, time and money have to come together. In the later part of November of 2012, that combination did come about and it was time to do something for me. Our children were older, independent teenagers, and I was looking for an activity more physical than walking on a treadmill.

I also work with Linda Parkinson, owner of the DeWitt Jazzercise, who is amazingly healthy and fit. It was time to talk with her. Little did I know what an aerobic workout Jazzercise is and how much I would love it!

er!

Aft

Lori Fox Before: n/a Total loss: 30 lbs.

Height: 5’6”

What are your eating habits?

I signed-up for My Fitness Pal is a free on-line calorie counter that tracks your calorie intake, among other things. More than 16 years ago my doctor told me that weight loss is nothing more than burning more calories than you consume. That was before these wonderfully simple on-line programs and apps. I track everything on My Fitness Pal and it works! About 15 minutes of my time, throughout the day, keeps me on track. You have to be aware of overeating if you’re honest when recording your food intake. I didn’t cut out any food groups, I just adjusted how much I was eating.

How have your workouts changed?

I have walked and practiced Yoga for years. What I’ve never done is really sweated during a workout. Jazzercise makes you sweat while you are having fun.

Any challenges along the way? How did you overcome them? Absolutely no

challenges! Can you believe it? It is so easy to record and be accountable for my eating on My Fitness Pal, and so much fun to do Jazzercise that success was just waiting for me.

Is it easy to stay motivated?

My workouts and tracking what I eat is embedded in my day. I look forward to class each day—usually five 12

Before!

days a week. I’m 50 and strong, that’s what gives me motivation.

What advice do you have for others?

Find that thing that you love! For some people it’s running, for me it’s With your new body, how do you look Jazzercise. Also be kind to yourself; at yourself now vs. then? I never had a the universe has a way of gifting you negative body image of myself, prob- with what you need, when you need ably because I’ve always been that it. Winter in Michigan is an easy well- proportioned gal, and had very time to curl up on the couch and not good blood pressure, cholesterol levmove your body. Change your thinkels and an acceptable BMI. I also was ing each day until it becomes routine raised in a family of strong women, so to “get up and move” somehow and we don’t carry the negative mind-set in some way. that affects so many younger women.

Do you know someone who is a Success! story? Send an e-mail

to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success!

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2014

Health

Quit smoking!

Tips from a dentist on how to make it happen. by Dr. Susan Maples

E

ach of us cares deeply for someone who battles nicotine addiction.

(Maybe it’s you.) Nicotine is often named as THE most addictive substance on the planet. In and of itself, it is not too harmful but the severe health threats brought on by sucking down the smoke, or absorbing “chew” through the cheek lining is horrendous. Laden with herbicides and pesticides, tobacco causes cancer, emphysema, inflammation such as chronic bronchitis and the list goes on and on.

Every year for the past decade, I set a personal goal for my team to help at least 30 people quit. That is a tribute to my dad, who I lost due to smoking related illness a decade ago.

Let me offer what tips I can to help you or your loved one: • It takes an average of seven attempts at quitting to really be successful.

• Quitting cold turkey has a miserable 5 percent one-year quit rate (OYQR) • Nicotine Replacement Therapies (NRT), such as the patch, inhalant, electronic cigarettes and gum have an average of a 15 percent OYQR. Unfortunately, the placebo studies show that the non-nicotine version of the same delivery system doesn’t lag far behind.

In other words, it’s easy to switch the mode of nicotine transmission from one product to another, but it doesn’t lick the addiction. Over time, folks tend to revert to their favorite form of delivery rather than kicking the habit.

• Zyban/Wellbutrin has a 30 percent OYQR. An amazing discovery, this drug was originally prescribed (Wellbutrin) as an anti-depressant and a few doctors in a study club noticed the inadvertent side effect of smoking cessation. It was the first time in FDA history that a drug was relabeled (Zyban) for a different purpose--and with the same dosage and administration. Wellbutrin is typically

covered by insurance and Zyban is not.

That’s maddening!

• Chantix has shown a 14% OYQR (although the pharmaceutical company claims higher). It has a primary side effect of nausea, which passes in a week or so.

• Hypnosis works with variable results, depending on the therapist and the personality of the individual who is “hypnotizable” It is non-invasive therapy (i.e. substance-free) which is a bonus.

• Acupuncture works amazingly well for some therapists and is non-invasive as well. Our community has a terrific acupuncturist for tobacco cessation, in Renee Hubbs. When LCC went to a “smoke-fee” campus, she had an 85 percent quit-rate even in an employerpaid program.

Cutting the ball and chain is not as easy as mind-over-matter. Many people have done it and you or your loved one can too. My mantra is “Keep on quitting until you get there.” It will happen!

www.DrSusanMaples.com (517) 694-0353

Congrats to Dr. Susan who was just inducted as a Master Level Clinician in the International Congress of Oral Implantologists.

If you have missing, broken, or failing teeth and would like to consider a permanent and affordable solution, please contact us for a complimentary consultation!

JANUARY 2014

www.healthyandfitmagazine.com • Healthy & Fit

13

2014 HEALTHY & FIT MAGAZINE GYM GUIDE

Make those resolutions stick Improvements take time and planning. by Cynthia Logan

I

t’s that time of year again when we vow to make changes, or improvements, in our lives.

Would you like to learn a few easy steps to aid you in this process?

Write down your goal.

Add a reasonable date in which to achieve it. Put it in a place that you will see every day. If you have any pictures to support the goal add these. For example, if you are writing a book, make up a cover and keep it where you will see it often.

Daily: review the goal that you have written for yourself. It’s good to do this at night because our minds continue to think while we rest.

Daily: write down what you have done to help you obtain the goal, even if it’s nothing, you must write it down.

Add steps that will help you to obtain

that goal. These can be added any time.

Change your self-talk.

Remember: “What you think about you bring about.” This means that you can’t talk negatively to yourself and expect positive changes. For example, when I am trying to watch what I eat, I always ask myself, “Is it worth the calories?” If the answer is no, then I don’t eat it. If I have already started to eat it I stop. I throw it away or give it away. No child will starve anyplace because of your action. If you need to post positive statements in front of you to help you, use physical ‘sticky notes’ or add computerized notes to your screen.

Ask an entrusted friend, relative, or coworker for support to help you in meeting your goal.

Maybe they have goals too. If you cannot find someone you know, find a support group on the Internet.

Talk about your goals, live them, and breathe them.

Make them happen! I have used this method to meet many of my goals. Our hopes and dreams don’t usually ‘just happen’ to us. We need to make them happen. If you have no goals, but would like to see changes happening in your life, turn them into goals. Talk to a friend or counselor to help you clarify goals.

Turn passions into goals.

Don’t live a flat-line life, because before you know it, years will have passed you by.

Good Luck!

Cynthia Logan Anthony, PhD is a psychologist a nationally certified counselor. Learn more about her at acenterforsuccess. com

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517.827.YMCA lansingymca.org 14

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GRACE PARKER

Dancing jazz and tap since she was young has kept Parker, 23, of Charlotte, healthy and fit!

Ideas for the healthy 15 and fit people in your life.

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Count your blessings not your calories!

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What’s best for you? A train A wellness coach? A heal er? coach? Find out inside! th HANNAH BEACHUM

Beachum, 29, of Royal Oak is a vegetarian and avid runner.

g you sick? makinON NUTnRITI CHIL Is yourDkitche Parentshealthy howd!to stay Myths Here’sbuste don’t always know best.

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A HEALTHY & FIT EXCLUSIVE

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EC G DE CH AL NSI NU I AN

ESS K FITN WOR ESSin K STR to stay WOR Five ways workday

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THEY’RE MOTHER & DAUGHTERher daughter Lynette Daniels, 51 (at left) and stay fit Hera Marsh, 22, help each other and looking great!

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TRX Suspension

Spinning

Pilates

Zumba

Yoga

Aerobics

Weight Machines

Stair Climbers

Stationary Bikes

Treadmills

Ellipticals

# of Members

Monthly Fees

Average Age

2014 HEALTHY & FIT MAGAZINE GYM GUIDE

GREATER LANSING Anytime Fitness 16800 Chandler Road, East Lansing (517) 333.8383

An (*) means that Healthy & Fit Magazine used 2013 data. Several attempts were made to contact every fitness center on this list. Facilities that did not update information, or failed to respond to our repeated requests, were also omitted. Requests should be directed to kathy@healthyandfitmagazine.com

35 $35

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B-Strong Fitness 12900 North US 27, DeWitt (517) 669-7121 30 $20 1350

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Club Fitness 125 N. Main St., Eaton Rapids (517) 441-9017 35 $23 179

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Court One Athletic Club 1609 Lake Lansing Road, Lansing (517) 372-9531 — 2291 Research Circle, Okemos (517) 349-1199 30 $59 4000

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Conquest Health & Fitness 15500 Chandler Road, East Lansing (517) 641-4348 37 $36 600

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Eaton Rapids Health Works 1500 South Main, Eaton Rapids (517) 663-9530 40 $32 650

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Snap Fitness Charlotte 515 Lansing Road, Charlotte (517) 541-3483 40 $35 500

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Snap Fitness Grand Ledge 607 E. Saginaw Hwy., Grand Ledge (517) 627-3481 40 $35 650

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Snap Fitness Haslett 1630 Haslett Road, Haslett (517) 339-7627 35 $39 800

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JANUARY 2014

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2014 HEALTHY & FIT MAGAZINE GYM GUIDE

Try this: Gyrotonic

Gyrotonic is bodywork that is fun and effective. by Tim Kissman

G

yro what? That was my initial reaction when I first heard about Gyrotonic. I was even more confused when I walked into The O’Day Studios and saw the tower and bench, complete with handles, straps and pulleys. However, when my instructor Jane Gamble walked in and started explaining what I was about to do, the tension and confusion were quickly relieved.

Gyrotonic was developed by a former ballet dancer. It is a form of bodywork conducted on machines that use movements somewhat resembling a combination of tai chi, swimming, gymnastics and yoga. The movements can be easily adapted and modified for any age, injury or fitness level. The goal, through a series of flowing, circular motions, is to open up your body and strengthen body parts.

Gamble sat across from me on a small stool similar to the one I was on, and began to show me how to properly do various exercises that involved tilting my pelvis, while flowing back and forth, then stretching side to side.

A dancer herself, as well as a dance

Above, Gamble demonstrates a technique on a stool used during her session with the author.

18

instructor, Gamble did an excellent job showing me the motions. At 59, she is much more limber than I am.

I was determined to learn her secrets.

“This really teaches your body to stay open,” she said. “It works the seed center, or core, of a person’s body.

Once you learn the exercises, you can really start to have a good workout.”

We advanced to the tower and bench shown in the photo. We progressed our way through an arch and curl series with my hands on handles, Above Gamble, with a client, is demonstrating a Gyrotonic technique on the using what I tower and bench. Here, the client is moving the handle, attached to a lever, in a learned earlier on circular motion. the stool and adding fluid about yourself at each of the sessions.” circular motions. It was a lot harder than Julie O’Day, owner of The O’Day it looked, but definitely feels smooth Studios, said the skills learned at a typical once you get the hang of it. I felt my session can be applied throughout the upper body tension dissipate. day, for anyone. She said her classes are As the session progressed, we moved especially good for athletes of any sport, to leg and shoulder work. It was a good as well as older people wanting to workout. maintain or gain flexibility.

“We don’t think of it as strengthening “The dynamics that you learn from a muscle, we think of trying to open the session, you can use during the rest of fascia and lengthen the body,” Gamble your day. I really like that,” O’Day said. said. “It usually takes about five sessions “You can do this for a particular sport, to see a marked improved in how a body like running or cycling, or you can do it works with the machine. When that to make your everyday life better. It’s a happens we begin to add on different great workout for people who want to layers of workouts.” keep flexible.”

At the end of the session, I felt taller Private and group sessions are and my body was symmetrical. available. If you plan on trying a session, “None of our poses are held, like Gamble suggests you wear casual or traditional stretching,” Gamble said. workout clothes, whatever you are “You’re always moving through every comfortable in. You should plan on stretch. It’s a fluid motion. We believe spending about 1 hour and 15 minutes at your body is feeling different every day, the initial class. Both women said so you’re going to learn something new anyone, of any age, is welcome to attend.

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2014

2014 HEALTHY & FIT MAGAZINE GYM GUIDE

T

oo many of us wait for the new year to think about our health and take serious action. I understand why: it’s a time of reflection and change which usually means setting healthy goals.

That I do like. I am going to share with you the simple, yet effective habit changing strategies to develop healthy daily habits.

Before I delve into specifics, there is one underlying truth I’ve found. You have to make it easy on yourself. According to the Journal of Clinical Psychology, 45 percent of Americans make a New Year’s Resolution, but only 8 percent of those people are successful at reaching their resolution.

Change cannot be too drastic. People set themselves up for failure because their goals are too hard. It usually involves dramatic lifestyle changes that may work in the beginning, if at all, but will quickly fade.

I am currently enrolled in the Precision Nutrition Coaching program,

by Dr. John Berardi.

He has found that when his clients picked only one habit to change at a time, they had an 85 percent success rate in maintaining it long term.

If they picked two habits to focus on, their adherence to their goals were knocked down to 34 percent. And when they picked three habits, the success dropped to 10 percent.

Habit Changing Guidelines There are a few things we must ask ourselves when choosing what habit to to change.

• We need to pick only one at a time • It needs to be small • We need to be able to perform this habit daily

Making positive changes Take on new goals one at a time. by Justin Grinnell • It needs to be easy to understand and measurable • On a scale of 1-10 (with 1 being no confidence and 10 being 100 percent confidence), you need to choose a habit that you believe—on a level 9 or 10—that you can change.

Once you establish these guidelines, pick your goal. There are obviously unlimited amounts of habits that someone could pick. I am going to pick four different habits to get you started in the right direction, and to illustrate my point. I am choosing habits that 1) people often have, which I feel they need to change, and 2) habits that, when changed, make a big difference in your life.

We will work on these habits over the course of a month, changing one habit each week. If you accomplish your habit 85 percent of the time (about 6/7 days each week), we will move onto the next habit change. If you do not have 85 percent success, we will stay with that habit for one more week. If you still don’t have an 85 percent success rate, we will move onto a different one, because clearly that habit change was too difficult.

Remember that during each week, the ONLY habit you are trying to change is one that you choose. You will not focus on any other habits except the one that you choose. Go hard at that one habit and that is it!

Continued on page 28

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Nutritionists

Physical Therapy

Massage

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Spinning

Pilates

Zumba

Yoga

Aerobics

Weight Machines

Stair Climbers

Stationary Bikes

Treadmills

Ellipticals

# of Members

Monthly Fees

Average Age

2014 HEALTHY & FIT MAGAZINE GYM GUIDE

GREATER LANSING Snap Fitness Holt 2040 N. Aurelius, Suite 3B, Holt (517) 889-5000 33 $35 400

An (*) means that Healthy & Fit Magazine used 2013 data. Several attempts were made to contact every fitness center on this list. Facilities that did not update its information, or failed to respond to our repeated requests, were also omitted. Requests should be directed to kathy@healthyandfitmagazine.

*

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Snap Fitness Mason 409 N. Cedar, Mason (517) 749-3003 43 $39 900

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Snap Fitness Okemos 3552 Meridian Crossing Drive, Suite 595 Okemos (517) 347-4147 26 $35 875

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State of Fitness 2655 E. Grand River Avenue, East Lansing (517) 708-8828 40 $79 510

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University Club Fitness Center & Spa 3435 Forest Road, Lansing (517) 353-5113 40 N/A

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YMCA—DeWitt 13161 Schavey Road, DeWitt (517)827-9660 36 N/A 1500

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YMCA—Downtown Wellness Center 119 N. Washington Square, Lansing (517) 827-9640 30 N/A 1200

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YMCA—Oak Park Branch 900 Long Blvd., Lansing (517)827-9700 35 N/A 4000

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YMCA—Parkwood Branch 2306 Haslett Road, East Lansing (517) 827-9680 30 N/A 2000

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YMCA—Westside Community 3700 Old Lansing Road, Lansing (517) 827-9670 39 $52 2400

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GREATER JACKSON Allegiance Health Wellness Center 1100 E. Michigan Ave., Jackson (517) 788-4867 45 N/A

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Johnny O’s Fitness Club 2136 Robinson Road, Suite 4, Jackson (517) 750-3800 45 N/A

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Planet Fitness 2020 Bondsteel Drive, Jackson (517) 784-5551 35 $10 5900

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Pro’s Gym 202 E. McDevitt, Jackson (517) 796-2337 35 $32 400

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Snap Fitness Jackson 1527 Horton Road, Jackson (517) 782-1001 45 $40 500

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YMCA of Jackson 127 W. Wesley Street, Jackson 517-784-9622 40 $40 6440

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JANUARY 2014

NOT YOUR AVERAGE GYM

2655 East Grand River | East Lansing, MI 48823 | 517.708.8828

www.mystateoffitness.com

2014 HEALTHY & FIT MAGAZINE GYM GUIDE

Defining the classes

Don’t know what you’re looking for? These definitions may help.

N

eed a definition or two for the different classes your gym offers? Here’s a handy guide, although gyms, trainers and instructors often place their own twists on classes. Always ask for a demo before you buy!

Aqua Aerobics This fun cardiovascular challenge uses water resistance to sculpt your muscles while increasing cardiovascular endurance and burning plenty of calories. Don’t forget your swimsuit!

Belly Dancing Shimmy away the fat with belly dancing. This entertaining form of dance gets your heart pumping and hips shaking to tone the abs, tighten the booty and melt away the fat for good.

Boot Camp A fast-paced workout guaranteed to make you sweat. Includes high-intensity cardio, strength training, flexibility, speed, agility, and endurance work to whip your whole body into shape.

Boxercise Knock your body into shape!

Boxercise is a high-intensity fusion of traditional aerobics exercises and boxing moves, sure to give you a great workout.

Zumba was a big hit on the demonstration stage this year at the Healthy & Fit Magazine Expo. Here Zumba instructors from Go Workout lead the open class.

strength and resistance moves. A circuit is one completion of all exercises in the designated program. When one circuit is complete, you begin the first exercise again for circuit number two.

Cardio Kickboxing Jab, punch and kick your way into shape with cardio kickboxing. A high-energy workout .

CrossFit CrossFit is a trademarked name for a core strength and conditioning program designed around constantly varied functional movements executed at high intensity.

Circuit Training Circuit training consists of a complete set of exercises including a mixture of cardiovascular,

Group Training Classes Get the benefits of a personal trainer without emptying your wallet. The group

dynamic pushes you to keep up and give the workout your all, while still getting the one-on-one training you need to push your fitness to the next level.

Indoor cycling An energizing, fast-paced stationary bike workout designed to improve your speed, strength and endurance. Burns calories fast!

Interval Training Cardiovascular exercises that alternate between brief bouts at near-maximum exertion and lower intensities designed to burn more calories.

2,000 sq. ft. of Field Turf • Larger Training Space • Outdoor Equipment and Training Area • Olympic Lifting Platforms • Functional Equipment such as Olympic Rings, climbing rope and multi-station training rig • Concept 2 Rowers and Sleds for metabolic cardio

(517) 708.8828

www.mystateoffitness.com Follow us @stateoffitness #empoweringresults

22

Healthy & Fit • www.healthyandfitmagazine.com

Meet our trainers!

JANUARY 2014

2014 HEALTHY & FIT MAGAZINE GYM GUIDE

all in one session.

Speed and Agility Training Dramatically improve your athletic performance with speed and agility training. Program is designed for athlete to cut times and increase endurance to perform at his or her top-notch ability.

Stamina Swim Designed for the avid swimmer to provide a great cardiovascular challenge and increase endurance in the pool. Goggles might be handy!

A picture of a kettlebell.

Is it what you expected?

Jazzercise A fusion of jazz dance, resistance training, Pilates, yoga, and kickboxing, Jazzercise is the best of all fitness worlds. The class is choreographed to today’s hottest music and designed for maximum fat burn.

Kettlebells Build strength in every muscle with a full body Kettlebell workout. Kettlebells are a bowling ball shaped weight with a handle, designed for the ultimate strength-building regime.

Step Aerobics Get your heart pumping with this non-stop aerobic workout. Perform energizing routines while utilizing an adjustable platform (or step).

Tai Chi A martial art that combines flowing movement, stretching and breathing techniques to improve one’s overall wellnes.

TRX Suspension TRX uses hanging suspension bands, gravity and your own

body weight to improve muscular strength, balance, flexibility and endurance. It offers an endless exercise selection for all skill levels, while adding definition and form to your entire body.

Yoga Yoga focuses on a combination of posture, breathing and meditation exercises and poses to improve strength, flexibility and body awareness. Great way to wind down and leave feeling healthy and relaxed. There are several different variations.

Yogalates A combination of yoga and Pilates with a focus on posture, balance, core strength, relaxation and breathing techniques.

Zumba Get your groove on with this high-energy aerobic dance routine designed to burn the fat away fast. The easy to follow dance routine to upbeat Latin music will energize your entire body and keep you coming back. and again.

Pilates Work those abs! Pilates makes use of your own body weight to tone, lengthen and strengthen your entire body, while keeping the core engaged.

Power Sculpt A challenging bodysculpting class designed to increase strength and muscle tone using a variety of equipment including weights, resistance bands and stability balls.

Power Yoga Consists of a series of consecutive yoga poses without stopping to get your muscles working and heart pumping. An excellent way to combine cardio, strength and flexibility workouts

Here’s an indoor cycling class, held at Yoga State, in Okemos.

Come check us out!

• Friendly staff to assist you in your needs • Classes with new private training studio • Zumba • Hooping • Circuit Training • Kickboxing • Trainers available for assisting in your training goals • Supplements, Drinks, and Protein Shakes • Excellent Cardio Equipment (2 - new Octane Lateral X) Hey lifters! We have it all (over 8,000 lbs. of free weights) dumbbells up to 165 lbs. –as well as machines for every exercise

JANUARY 2014

Photo by Alyssa Bernardi

No contract! Low as $19.95

12900 U.S. 27, Dewitt, MI 48820

(517) 669-7121 www.healthyandfitmagazine.com • Healthy & Fit

23

Cover

Family cheer

The Colbecks practice what they cheer

C

apital Cheer & Dance works with high school and college cheer teams across Michigan. Healthy & Fit Magazine caught up with the Colbecks: Susan, 55, of Clarkston, and her daughter, Carla, 29, of Holt, to ask what it takes to keep cheerleaders healthy and active. Laura, 24, also of Holt, is the third member of the family business.

What do you do to stay fit? Workouts? Times per week?

Susan: I put activities into my everyday routine. I don’t have yard services, I cut my own grass. I do my own snow removal. I don’t use a cart at the grocery store, I carry my groceries myself. I jet ski, scuba dive, and stay as active as possible.

Carla: To stay fit I attend Pure Barre five or more days a week. Pure Barre is a new

technique developed by a former Ballerina.

It is basically like a toning class that focuses on strengthening abdominals, arms, thighs and seat muscles.

What are some of the challenges of staying fit?

Carla: The biggest challenge for us to stay fit is time! I work full time for GM during the day and I am at my business all evening, sometimes until 11 p.m.

Susan: Time management is very important when all of us have full time jobs and run this business as well.

How is your diet?

Susan: I stay away from processed foods, lunch meats, beef, vegetables that are not organic.

Carla: Due to our crazy busy schedule, meal prepping is key to maintaining our

Carla and Laura Colbeck

health! On Sunday’s I prep breakfast, lunches and dinners in small containers and take all of my meals with me for the day! Laura’s favorite is to make crock pot meals. She puts chicken and veggies in to cook on low heat before she leaves to coach for the evening and when we return we have a hot home cooked meal ready to go!

beyond250pounds.com

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Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2014

How important is it to be in business with family members?

Carla: Most people think that working with family members would be fun and easy, but the contrary is true. Although we each bring our own experience and assets to the business it can be very challenging at times. The most obvious challenges our frankness with each other and how colorful we can get with each other when we disagree.

What kind of message do you tell your students about being healthy?

Susan: To stay away from fast foods and eat foods that are good for your body.

Carla: We are constantly talking to our kids about nutrition and making healthy choices.

EDITOR’S NOTE: Susan was diagnosed with breast cancer in September 2008. She had surgery to remove the tumor in her breast the same week the Colbecks opened their first facility. She’s now in remission.

Since Susan was diagnosed with cancer, how important has it been to stay healthy?

Carla: Since learning about my mother’s Susan Colbeck diagnosis of breast cancer, practicing a healthy lifestyle has become even more important. Laura and I have been in competitive dance and gymnastics since we were three years old. We have always led a healthy lifestyle due to our many activities. When my mother was diagnosed we became particularly focused on nutrition.

Susan: Since my cancer surgery, chemo and radiation, healthy choices are my everyday life. I already had good eating habits, never smoked or engaged in any harmful substances. But now I find that when I am out shopping or eating in a restaurant, I am more conscious about

my decisions. I work physical activities into my everyday life.

What kind of student are you looking for?

Susan: Dedicated students who work hard. They do not need to have the skills, they just need to have the competitive spirit in their heart. We will teach them the skills.

What do your students typically hope to achieve as they make their way through their careers?

Carla: All of our cheerleaders plan to cheer in college one day! Because we begin so early, they advance their skills very quickly. There are some college recruiters that are interested in middle school and junior high students based on their advanced gymnastics skills! This year our advanced senior team is trying to earn a bid to the World Finals.

NOTE: READ THE ENTIRE INTERVIEW ONLINE AT healthyandfitmagazine.com

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Health

Helping to heal

Platelet-Rich Plasma Therapy may help the body heal. by Dr. Judy Lee

P

latelet-rich plasma (PRP) therapy has been utilized in operating rooms for several decades to treat degenerative joint disease and aid recovery from soft tissue injuries to tendons, muscles and ligaments. Now PRP is available in outpatient settings, with published data from case series demonstrating that PRP is often effective in terms of decreasing symptoms resulting from a variety of musculoskeletal conditions such as chronic patellar tendinopathy, Achilles tendon lesions, degenerative cartilage lesions in the knee, chronic patellar tendinitis, osteoarthritis (OA) of the knee, and also chronic elbow tendinosis.

So what is PRP therapy?

Your blood includes platelet cells that have growth factors (chemicals that signal the body to initiate a healing response).

To isolate PRP, in an outpatient

setting blood is withdrawn from a vein in the patient’s arm and the blood is placed in a centrifuge (a machine that spins at a high speed to separate the different types of blood cells). The physician extracts the platelet-rich portion of the blood, and injects the PRP concentrate into the area of injury/damage, sometimes using a diagnostic ultrasound machine to identify the area within the ligament or tendon that is injured. A small bandage will be placed on the injection site, and you will rest in a recovery area until you are ready to go

home. The procedure usually takes about an hour; typically patients resume normal activity the next day, however you should consult with your physician for further instructions.

If you have a soft tissue injury, PRP is worth exploring. There is little chance for rejection or allergic reaction because the substance comes from the patient’s own body; the injection carries far less chance for infection than an incision and leaves no scar, and it takes only about 60 minutes, with a considerably shorter recovery time than after surgery.

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Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2014

Food of the month: Maple Syrup What is it?

A little here, a little there:

Maple syrup is syrup made from the sap of maple trees. The grades of maple syrup are based on color and how much light can pass through it. Lighter syrup is made earlier in the season and has a milder flavor, whereas darker syrup is made much later and has a deeper taste.

• Add to coffee or tea in place of sugar to add unique flavor • Drizzle into oatmeal or ice cream • Stir into sweet potatoes with a little butter and cinnamon • Mix with orange juice, soy sauce, and maybe some spices for a simple marinade • Add to sauces for a bit of sweetness

How is it made?

In colder climates, maple trees store starches in their trunks and roots before the winter. That starch is converted into sugar. The trees are then ‘tapped’ by piercing a hole into the trunk and extracting the sap. The sap is initially clear and pretty tasteless, but by heating it to evaporate a majority of the water, it leaves behind a flavorful and colorful concentrated syrup. On average, each tap hole will produce about 10 gallons of sap...enough for only about a quart of maple syrup.

How to select and store:

Maple syrup is sold with different varieties of color, taste, and consistency.

Unopened containers can be kept in a cool, dry place. But once opened, it should be refrigerated. It can be frozen but be sure to defrost it before using. If you notice any mold on the syrup, you’ll unfortunately need to throw the whole container away.

By Gina Keilen.

Recipe courtesy of AllRecipes.com

Did you know?

While Michigan is ranked 5th in the US for maple syrup production, making an average 90,000 gallons/year, we only use about 1 percent of our maple forest resource for it.

Try it!

Baked Beans Source: mi-maplesyrup.com

How to prepare and cook:

Maple syrup is usually associated with breakfast... a tasty addition to pancakes, waffles, French toast, or oatmeal. Similar to honey, it can also be used as a sweetener in cooking or baking, in granola, baked beans, sweet potatoes, breads, and cakes or pies. Its sweetness makes it a great addition to savory dishes and it goes well with meats such as duck or briskets, chicken, salmon, or scallops. It works well in a marinade as it helps form a caramelized crust and keeps in juices.

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1 quart cooked dried beans (Great Northern, Cranberry, or Limas) 1 cup maple syrup 1/2 cup chili sauce or ketchup Salt and pepper, to taste 1/4 pound diced bacon or ham Pour beans into casserole. Mix together maple syrup, salt, chili sauce or tomato catsup, and pepper. Stir in beans. Top with bacon or ham. Bake 3 to 4 hours.

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2014 HEALTHY & FIT MAGAZINE GYM GUIDE

Change Continued from page 19

Week 1 Eat only three times per day and eat each meal slowly. This means eat only three meals and no snacking. Three times is three times, not three times with a couple handfuls of trail mix to hold you off until the next meal. By eating slowly, you begin to improve digestion and become satisfied quicker.

dancing, whatever. Just some form of exercise. Remember, we are focusing on creating habits, not the best workout program in the world. If you make it a habit to move each day, you will find something you enjoy .

and activity level. You can have a cup or two of coffee and tea, but NO other beverage, even your nighttime glass of wine. Stay with me on this one. You will be able to have that glass of wine one day soon!

Week 3 Avoid all sugar, processed carbohydrates, such as white bread, candy, Processed grains, and calorie containing beverages. The only sugar you should be consuming is up to a cup of berries of any kind.

Beyond Weeks 1-4

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5/6/13 7:52 AM

JANUARY 2014

Fitness

So you don’t like the gym?

Here are some DVDs to keep you moving at home. by Lisa Marie Metzler

D

VD’s can be an effective and inexpensive alternative to the gym. They can also come in handy on days when the weather or schedule doesn’t permit a trip to the gym. Some things to keep in mind before selecting a DVD: • Consider the space and equipment you have.

• Read the back of the DVD to see what equipment is necessary.

• Sometimes the equipment is

included, like an elastic resistance band.

• Choose a DVD that you are

genuinely interested in.

• Look for DVDs that offer multiple workouts or progressive levels.

• Once you purchase it, preview it first before actually working out. Use the “pause” button to go back and review if needed.

Not sure what title may suit you? I sent 8 DVDs to testers. Here’s what they had to say about them.

Lisa Soupal, Rockford, Mich.

(Leslie Sansone Just Walk to the Hits) “Loved the walking DVD. Could hardly believe I walked 3 miles when it was done! I love that it works your whole body, too, as opposed to just walking.

Music was a little dated, but so am I, so that was cool with me.”

Grace Hannon, Traverse City, Mich. (Ellen Barret Live Sleek Sculpt Express) “I love the Sleek Sculpt. It’s 30 peaceful minutes.

I can do it in the morning and not wake anyone. It is a challenge and warms me up but is not too extreme.”

30

Amy Eisenga, McBain, Mich.

(10 Minute Solution Hip Hop Abs) “A fun, fast paced workout. I’m not a professional so it’s hard to keep up. It would be better if the instructor slowed down a bit and remembered we aren’t professionals. It gets harder the more advanced workout you do. Having said that, I will still do it because it is fun. Also, it would be cool if they had a few people doing it so you could watch different people during the routine instead of just the instructor.”

Lindsay Zuiderveen, Marion, Mich.

(Pilates for Runners with Laura Tarbell) “My personal favorite! I love this Pilates for Runners! The workout is intense, on point, and effective. I am not a morning workout person, but with this DVD I can. It’s low impact and calming but still a sweat session with great results. I really feel this improved my stride in my running and also my posture, especially towards the end of my runs when I catch myself starting to slouch.”

Rhea Stagg, of McBain, Mich.

(Baby on Board, Pre-Natal Yoga) “I like putting on Baby on Board to help relax after a stressful day. If you’ve never had yoga experience, like myself, it’s easy enough to pick up. When I start to get my stack of towels out, my daughter grabs her blankets and will come workout with mommy and baby. It’s a

Healthy & Fit • www.healthyandfitmagazine.com

real treat to know that I’m not only keeping myself healthy, but am showing my daughter the importance of staying fit during all stages of life.”

Hannah Thomas, Carterville, Illinois (Body Fit 360) “I tried the Body Fit 360 and it is great! I only did 15 minutes the first day as a break from homework and it already had me sweating quite a bit. It’s not only fun, but also a challenge.”

Deanna Weidner, Crystal Lake, Illinois(Leslie Sansone Walk it Off in 30 Days) “Love the Walk it Off DVD. “As with any Leslie Sansone DVD it is great. I love that is offers three days of walking and then three days of using dumbbells. Since it varies every few days, I’m not bored doing the same thing every day.”

Nancy Perry, Gladwin, Michigan (Dr. Levi Harrison, Cardio Core Workout) “I really enjoyed Dr. Levi, Art of Fitness. I haven’t exercised in a while so I didn’t know what to expect. He was very encouraging, lighthearted and had useful tips for the exercises in the DVD. His line, “Movement is life, life is movement,” was inspiring to me. There were plenty of modifications for my beginner level. I actually learned a lot of proper form too.”

JANUARY 2014

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