Healthy & Fit JANUARY 2018 HEALTHYANDFITMAGAZINE.COM
A new look! We made big changes for 2018; check inside!
It’s the plan The trainer’s plan will work if you stick to it
Reader’s Choice Your picks of the pros! Find out who they are Breanna O’Keefe Mom, physician and fitness coach who makes time for her health
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What will you CREATE?
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IN THIS ISSUE
Contents JANUARY 2018 | VOLUME 13 | ISSUE 10
Fit Features P10
Terri Taylor-Farris Jessica Walter Samantha Medved
On the cover: Breanna O’Keefe Photo credit: Erica Spencer Photography
Success! Abbie Eisler
Smart exercise: Check with your doctor before getting into shape
Can’t outrun microbes: How exercising affects your gut
Exercise as we age: Take care of your body, and mind, throughout your life
Your aging mouth: Conditions to consider as you, or someone you care for, passes 60
Encourage each other: Women can help each other achieve fitness. Try it!
Your inner voice: Fill your heart with gratitude and listen to yourself.
Does it work? Our writer takes on the ‘8-hour Diet’ to test the claims in the book.
A yoga purpose: What does it mean for yoga to be “therapeutic?”
Understanding spasticity: It’s a condition affecting safety and lifestyle
Follow the plan: What to do if you have a trainer’s workout plan and life intrudes
Reader’s Choice: Our survey revealed two local favorites — Debbie Richards and Ryan Haughey
The acne impact: Survey reveals acne and social media have a negative impact on teen esteem.
8-Hour Diet | P24
A yoga purpose | P22
Have an idea for a story? Would you like to have your business receive magazines for you and your coworkers? Please contact us at 517.599.5169. We look forward to speaking with you!
The acne impact | P28
. s b l 0 2 Lose e r o m r o ! s y a d 0 in 4
Dr. Denise Rassel, PSc.D
(517) 507-0084 517-507-0084
535 N. Clippert St. Lansing, MI 48912
Wellness & Weight Loss
*Complete details of the NutriMost Guarantee can be seen on our website or in the office upon request and prior to the sale. Results may vary based on an individuals physical health, diet, personal commitment and adherence to the NutriMost program. Doctor Supervision is provided by licensed Professionals. **This Pastoral Medical Association (PMA) practitioner does not practice medicine. More specifically, this practitioner does not: examine, diagnose, treat, offer to treat, cure, or attempt to cure: any physical or mental disease or disorder, or any physical deformity or injury. Nor does this practitioner prescribe or recommend any drugs or medicine.
Our contributors January 2018
Justin Grinnell, B.S., CSCS
Lisa Marie Conklin
Ann Chrapkiewicz, M.A.,
Eric Eby, DDS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Ann Chrapkiewicz, M.A., studies and writes about yoga, healing, and American culture Reach her at www.byca.yoga.
Tom is heard locally on 1240AM WJIM Saturdays at 9am and on MSU’s WKAR 94.5FM and AM870 at 5 pm Sundays.
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Lisa Marie Conklin is a certified personal trainer and freelance writer. Conklin provides the Fit Bits information.
Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.
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Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at email@example.com and pitch your product. All products featured here must be submitted for review.
Year. Goals. You.
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BY TIM KISSMAN
I’m ready for the New Year and being healthier than ever That’s so 2017! This is my new motto rolling into 2018. Last year — last summer actually — I was tipping the scales at 300 pounds. I wasn’t proud of the way I looked or felt. I was buying new clothes that were starting to reach the XXXL+ level. That’s never a good sign for anyone. I was out of breath doing easy tasks and my blood pressure was very high. I hated the way I looked. My eldest daughter was graduating from high school, and in each family picture, I could see a booming beer belly underneath the tight, big and tall shirt, and pants that never fit correctly. I looked at those pictures and was DEC. 15, 2017 embarrassed. I knew I had to make a 248 lbs. 36” waist change. I started counting calories. I exercised. I basically took the best advice from every Fit Feature, Success! Story and columnist that ever graced the pages of Healthy & Fit Magazine and used it to my advantage. I limited alcohol. Drank more water than I ever have in my life and made sure to eat vegetables whenever I could. I made a vow not to have a goal on losing weight, but a promise to live a healthy lifestyle. That goes a long way for me. It allows for life’s many celebrations to happen without having to miss very much. I eat what I want, when I want, within reason. There’s no diet, but an attitude that you have to account for what you take in. The results? My blood pressure is JUNE 4, 2017 300 lbs. lower than ever. I’ve lost more than six 44” waist inches on my waist. That XXXL+ has changed to XLT in most cases. How cool is that? The scales? I’m down to 248 pounds as of press time. I sleep better. I wake with energy and feeling great (most times). I’m not getting any younger, am still losing my graying hair, but darn it, with my new body, it doesn’t feel as bad. I turn 46 this year and want to fight Father Time with everything I have. I can’t do that with my 2017 way of thinking. I don’t want to go back. I won’t. I want to move forward. It’s a new look and feeling for me and I love it. Just like the new look of Healthy & Fit Magazine. Let us know what you think of it. Enjoy the issue!
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Healthy & Fit Magazine 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 Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, 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.
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FIT FEATURES Terri Taylor-Farris Terri Taylor-Farris, 60, of Lansing, is a retired mom and grandmother who three years ago lost her parents to cancer. When that happened, she began to make positive changes in her lifestyle. “I began reading health books, listening to wellness friends on how to eat and live healthier,” she said. “I watched a movie entitled ‘War Room.’ It changed my life. I secretly created my own war room in a small closet in my home. I can read, write and ‘go to war’ in that room. Marked with many bible verses, that room has helped me morph into a new me.” For Taylor-Farris, fitness has always been a passion. She said she likes aerobics, cycling, golfing and running. However, she said she still felt weak and wanted to make a change. At a fitness class she met an 81-year-old female body builder and asked her how she could be more fit.
She was told she had to change her diet. “I changed my diet by designing my own garden filled with fresh produce, herbs, spices and many peppers,” she said. “I drink lots of protein and water. I also recommend a shot of Wheatgrass which helps me with the aching joints and muscles. My meat intake is limited.” She said since she started her new diet two years ago, and her body has changed for the better. “The distribution of my weight changed and I look stronger, happier and more confident,” she said. “People ask me about my secret and try to guess my age. Let’s just say they guess very low!” She’s been so happy with her results she plans to enter a bodybuilding bikini competition. “Consistency, being stress free, believing in yourself, goal setting and fervent prayer are a must if you want to succeed,” she said.
Jessica Walter Two miscarriages forced Jessica Walter, 32, of Lansing, to evaluate her unhealthy lifestyle and how she could correct it. Walter, and her husband of two and a half years, have been trying to conceive a child. Walter said she had an obsession with running that put a terrible strain on her body, as well as a diet that didn’t include enough healthy fats. “My doctor prescribed progesterone to help prevent future miscarriages, and I researched what causes the body to not have enough,” she said. “I found that I wasn’t getting nearly enough fat in my diet, and was doing too many excessive workouts. I knew a baby was not going to happen for us until I made some changes. My body required that I adopt a new mindset.” She said she now makes sure to eat the amount of fats that her body requires. “I’ve been eating eggs, nuts and peanut butter,” she said. Instead of grueling runs that were long and fast, she’s toned down workouts to include elliptical work, weights and videos. “There has to be a balance,” she said. “I miss running, but I know it’s my weakness in that I don’t just jog. I run, and run far and fast. Right now, that’s not good for me with my goal of motherhood.” She said she wanted to tell her story so that others can learn from her choices. “Your body tells you when something is wrong,” she said. “I chose not to listen for years and am now paying the price. It will improve, though. I already see a difference in my energy level and even the quality of my skin and hair.”
Samantha Medved Samantha Medved, 20, is a Michigan State Student who has found her passion for health after working at a nursing facility in East Lansing. “I realized I was very passionate about interacting with the residents and helping them get better,” she said. “After I graduate I hope to get accepted into a physical therapy program and eventually be able to make a career as a physical therapist helping people like the residents I work with now.” Medved said she uses workouts to destress from school. She said it’s been a blessing. “I instantly noticed an improvement in my mood, energy, and stress levels,” she said. “Beyond getting stronger and physically healthier, I keep working out because it’s an hour every day where I don’t have to worry about anything other than my work out, and I always walk out of the gym in a great mood.” She said she alternates her workouts by focusing on different muscle groups and activities. She said she struggles with eating healthy (like all college students) but is focusing on making sure to eat healthy snacks and food when she can. “Right now my main priority is improving my diet because, as I’ve started kicking the junk food habits and making sure I’m eating enough nutritious food, I’ve noticed a huge improvement in my physical abilities,” she said. “Getting into a fitness routine has made me a far more productive person. I used to think that running was the only way to get in shape and live a healthy life. It wasn’t until I mucked up the nerve to try weight lifting that I found my passion for exercise.”Her advice for those looking to get fit: “Everyone in that gym was a beginner at some point, and they honestly couldn’t care less about how much you can lift,” she said. “I promise you, if you walk into your gym for the first time today, everything’s going to be okay.”
Introducing MYZONE for new and existing members! Call 517-708-8828 or stop into the club for more information!
FIT FEATURES On the cover: Breanna O’Keefe Breanna O’Keefe, 31, of Mason, is a family physician and health and fitness coach who battles with Ehlers-Danlos Syndrome and Lupus. EDS is a group of disorders that affect the connective tissues that support the skin, bones, blood vessels, and many other organs and tissues. Lupus is a systemic autoimmune disease in which the body’s immune system mistakenly attacks the body’s healthy tissue. “EDS and Lupus really took control of my life,” she said. “I felt inadequate as a wife, a mother/step-mother, and a physician, at one point considering disability. Finding a nutrition and exercise regimen restored my life.” O’Keefe, a former college soccer player, has had to change the way she exercises. “EDS has really caused me to change the way I exercise,” she said. “Over the years, this resulted in more than 10 surgeries on my joints alone. I modify almost all of my workouts to avoid high impact and have to be very cognizant not to overstretch when doing yoga and Pilates. I also changed my focus on strengthening the muscles surrounding my major joints, which
helps me avoid dislocations.” She revealed that she is constantly battling fatigue and exhaustion, back pain, muscle spasms, brain fog, and joint pain. “These symptoms, understandably, make it difficult to get out of bed some days, let alone run after six kids and work.” She said she varies her workouts with strength training four to five days a week, as well with cardio one or two days a week. She works her core every day to help alleviate back pain. O’Keefe said she eats whole foods and a low carb diet, with plenty of meal planning. “I still have some bad days; however, being able to keep up with kids, a demanding career, and helping others through coaching has been a gift from God,” she said. “I want those who suffer, feel lost, and don’t know where to begin to have hope. I know what it is like to feel hopeless and struggle to find answers. I’m grateful that I have found doctors who listen, and have pushed myself to find ways to change my lifestyle for the better. If something isn’t working or doesn’t feel right, keep looking. Help is out there!”
WE NEED YOU!
COLUMNS FIT FEATURES SUCCESS! Marcia Miars Nov. 2017 cover
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over 25, and suffer from migraines these are facts you must know.
Are Headaches Controlling Your Life?
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SUCCESS! Abby Eisler Abby Eisler, 34, of Lansing, is a customer service rep, part-time event planner and Beachbody coach who used an old Christmas photo to motivate herself to a healthy lifestyle. It didn’t happen overnight, but it took plenty of meal planning, exercise and a new outlook on how to eat correctly. The result: she’s shed nearly 30 pounds since she started her fitness journey and doesn’t have any plans to stop. What made you want to live a healthier lifestyle? On Christmas Eve, 2015, I saw a family picture and was blown away at how I looked. I was miserable on the inside and out. I had been gaining weight but didn’t realize how much until that point. I hung that picture in my living room and looked at it every day as a reminder of where I had been. I realized I was my own worst enemy and my mindset needed to change before any part of my body would change. Self-love was non-existent.
Abby Eisler Before: 199 lbs After: 175 lbs. Height: 5’7”
What did you do? I started working out at home to DVDs, and started small workout/running groups at a local park. The next big step was to start teaching myself healthy eating tips to retrain my brain to see food as fuel for my body and not as entertainment. I started shopping differently. I cooked with organic food, and portion controls became a new way of life. Any success with that? In three years I dropped approximately 30 pounds. I was not one to use a scale number to celebrate success. I had other ways to measure success. My clothes fit differently. My energy levels were through the roof and I was getting quality sleep because I had rid my body of toxins and sugar. I think I started to smile more than ever and I began to see life so differently. How is your diet, compared to before? You can’t just work out and hope to lose weight. I needed to change my eating habits. I was always an emotional eater. If something in the day went wrong, food was the comfort. It never disappointed and it was always convenient. I began to cut out carbs, starch veggies, sugar and processed foods, I started researching, reading and learning how to cook healthier and eat organically. My mom played a huge part in this process. I learned so much about how to eat right and control portions from my mom. I hate to cook but I learned that if you take one day a week and prep things it sets you up to be successful. People eat out of their plan because they are not prepared. Eating out of convenience is way easier than meal prepping! What were some of the challenges you faced? How did you overcome them? I think the struggle with working out at
home can be tough. You are in the comfort of your own home and your fridge is a few steps away. The TV, with all your favorite shows, is right there next to your comfy couch, so it’s a lot of temptation. Another challenge is finding the balance between enjoying and living life and still staying on track with health and fitness. I live by the 80/20 rule and I think you have to because working out and being healthy is great and a necessity but you can’t miss out on life because of it. It’s a very hard balance to find. How do you feel? I have worn clothes
that haven’t zipped or buttoned in years. I wake up at 4 a.m. every day and am energized to work out. I have a confidence about me now that I haven’t had in a long time, Any future plans? My future plans are to keep growing my Beachbody business (www.abbythebestofme.com) to continue to inspire and teach other women out there to become the best version of themselves. I love educating and supporting other women who go through their own fitness and nutrition highs and lows.
Do you know someone who is a Success! story?
Send an e-mail to Tim at firstname.lastname@example.org. Include your name, phone number and why you think your candidate is a Success! story.
DR. ALICIA WILLIAMS
Smart exercise Check with your doctor before getting into shape
xercise is a “Superstar” when it comes to health benefits. If we could bottle exercise it would be more powerful than most treatments we have to date. Exercise can reduce all-cause mortality (death rates) and reduce most chronic illnesses. Even after receiving chemotherapy, exercise done right is being studied and shows promise with better patient outcomes, and better quality of life. Reduction of heart disease, stroke, high blood pressure, diabetes, obesity, osteoporosis and depression are just a few of the benefits of regular exercise. However, if you have limitations or symptoms it’s best to check with your health care provider before you start. It is also very important not to overdo it (think weekend warrior), if you have health problems or take medications, without getting checked
when starting a new exercise regimen. If you have symptoms or risk factors for heart disease, your doctor may recommend some testing before you embark on an exercise program. An EKG can be helpful, but a stress test may be needed to evaluate what happens during exercise. If you have a family history of heart or blood vessel disease it is very important to be checked for high blood pressure and other risk factors that can lead to blood vessel problems, especially diabetes, high cholesterol, tobacco use, and obesity.
first. If you are in hot, humid conditions or extreme cold it can put significant stress on your heart. It is important to stay hydrated and have periods of rest, especially
Dr. Alicia Williams, D.O. is a Board Certified Cardiologist at The Center for Optimal Health. Reach her at (517) 324.9400 or at www. cfohealth.com.
Meet our new Board Certified Cardiologist Dr. Alicia Williams, D.O. Call today for an appointment!
“Treating the Cause…Not the Symptom”
(517) 324-9400 • cfohealth.com
Dr. David Pawsat, D.O.
Founder Certified Integrative Physician
Dr. Christine Blakeney, D.O. Certified Wellness Family Practiioner
BY DR. BILL MILLER
You canâ€™t outrun microbes How exercising affects your gut
illions of Americans are serious about fitness since we have long been told of its benefits. It is well established that consistent exercise promotes long-term health by lowering blood pressure, improving glucose tolerance, and assisting in weight management. Most people who exercise report an additional positive; physical activity improves their mental outlook. Recent reports go even farther. Regular exercise may delay the onset of dementia for those who are prone. However, those are not the only systems that are affected. Modern research has documented many substantial changes that occur with exercise in our gut microbiome, which is being reshaped as a result of the metabolic changes that incur from regular moderate exercise. Exercise is associated with an increase in gut microbial diversity, which
Regular exercise may delay the onset of dementia for those who are prone. is associated with an improved metabolic profile and a strengthened immune system. This shift is believed to be the result of an increase in a particular bacterial strain, Bifidobacteria, that is essential for optimum health and whose levels tend to decline with age. Exercise provides a valuable boost to that population in our gut. Although the great majority of
those who exercise do so in the moderate range, there are increasing numbers of recreational and elite performance athletes who engage in very high levels of physical exercise in order to enhance performance. Extreme exercise is associated with a number of challenges, including a 10-20 percent in increase in heart size and an increased potential for cardiac arrhythmias. More recent evidence suggests that there is also a general immune deficiency associated with prolonged exertion. In fact, it is common for elite athletes at the peak of training fitness during preparation for major sporting events to be prone to respiratory illnesses and a range of gastrointestinal symptoms. For example, it has been documented that among ultra-marathoners, there Continued on page 30
BY MOLLY NEVINS
Exercise as we age Take care of your mind, and body, throughout your life
pending enough time doing physical activity is so important for everyone, regardless of age. As kids we run around, playing outside with our friends, and accomplish it without even thinking about it. As teenagers, a lot of us are involved in sports or other activities that keep us physically active. Around the time that we become young adults, it becomes less effortless and something that we need to schedule in. From this point forward, it becomes increasingly important. Exercise, as we age, is important for the obvious reasons; losing weight, keeping the heart and lungs healthy, maintaining muscle and bone mass, and the list goes on. Something that may be less obvious is the psychological effect of exercise. A 12-week study was done on 42 sedentary adults, of whom the average age was 68. The subjects that were
“Joining a group exercise program for seniors is highly recommended.” in the strength training program had improvements in not only their physiological health, but also their psychological health. Specifically, they increased their overall muscle strength by 38.6 percent and saw improvements in their positive and negative mood, trait anxiety and perceived confidence for physical capability. Retirement can be a beautiful thing. It brings more free time, perhaps
more time for grandchildren or time with your spouse, or hobbies that you love. For some, retirement brings loneliness and a sedentary lifestyle. Starting an exercise program can help to combat those things. Joining a group exercise program for seniors is highly recommended. The exercises will be tailored to the intensity that is right for that specific age group, and the socialization effects that classes have on older adults are equally important. Take care of your mind and your body, get moving today! Molly Nevins, HFS, CPT, BS, is a fitness instructor at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656 or at ymcaoflansing.org.
WE’RE NOT JUST A GYM, WE’RE A
The Y is here to help prevent and manage disease. DIABETESPREVETIONPROGRAM ENHANCEFITNESS BLOODPRESSURESELF-MONITORINGPROGRAM LIVESTRONGFORCANCERSURVIVORS TURNINGPOINTPROGRAMFORBREASTCANCERSURVIVORS
BY DR. ERIC EBY
Your aging mouth Conditions to consider as you, or someone you care for, passes 60
nfortunately, as we age our bodies undergo significant change and the mouth is an important part of this change. Aging readers may notice their mouth feeling dry. There’s often a bad taste, and gums may have receded enabling you to see the roots of your teeth. Most of these changes will be permanent and there are some important facts to consider for anyone over the age of 60 years old. MEDICATIONS: can make your mouth dry, increasing the risk of decay significantly, especially in those areas where the roots are exposed and there is no protection from enamel PHYSICAL AND SENSORY LIMITATIONS: difficulties in manipulating hygiene aids increases the incidence of incomplete plaque removal, again causing exposed roots to decay quickly even
between six-month hygiene visits COGNITIVE LIMITATIONS: many patients simply forget to care for their teeth, and have difficulties understanding caregiver instructions VISUAL LIMITATIONS: elderly patients may not be able to see the plaque they are leaving behind XEROSTOMIA: dry mouth induced by decrease of salivary production related to age, autoimmune disorders (Sjogren’s), and medications FUNGAL INFECTIONS: medications and ill-fitting dentures can cause the flora in your mouth to change causing THRUSH that can make it difficult to swallow PNEUMONIA: recurrent pneumonia can be caused by oral bacteria traveling on water droplets into your lungs
BLOOD SUGAR REGULATION: late onset diabetes also leads to gum infections if not managed properly Your oral health care provider may prescribe rinses to help keep oral tissues lubricated, decrease the overall bacterial load, pH changing pastes, and/ or prescription strength fluoride. They may also instruct you on how to use ancillary oral hygiene tools such as soft picks, thicker floss, sonic brushes, and floss. It is important to discuss these things with elderly parents and other family members. Proper oral hygiene is important during all stages of life. Elderly patients are significantly impacted by these oral changes, so it is important to reinforce this information with them and their assisted living professionals.
Reasons why elderly dental health care is important GUM AND HEART DISEASE Research has shown that there is a connection between gum disease and heart disease. People with periodontal disease are almost twice as likely to have coronary artery disease or heart disease. DIABETES Severe gum disease, also called periodontitis, hinders the body’s ability to use insulin. High blood sugar, which is an effect of diabetes, can lead to gum infection. DRY MOUTH Dry mouth can be a result of taking medications as well as cancer treatments that use radiation to the head and neck area. Saliva keeps the mouth wet, protecting teeth from decay and preventing infection by controlling bacteria, viruses and fungi in the mouth — so having a dry mouth can be a problem. PNEUMONIA Poor oral health has been linked to pneumonia in older adults. By breathing in bacterial droplets from the mouth to the lungs, the elderly are more susceptible to the condition. Good oral hygiene is a good way to combat this bacteria.
EBY DENTAL CARE • OKEMOS, MI 48864 (517)349-9860 • WWW.DREBY.COM
DENTURE INDUCED STOMATITIS Caused by poor fitting dentures, bad dental hygiene or buildup of the fungus Candida albicans. This condition is an irritation of the tissue underlying a denture. ROOT DECAY As the tooth roots become exposed due to gum tissue receding from the tooth, the root doesn’t have enamel protection and makes them prone to decay.
BY JENN DUBEY
Encourage each other Women can help each other achieve fitness. Try it!
have been an exercise enthusiast, personal trainer, and wellness coach for 15 years. I have made health a priority because I know how important it is to focus on my well-being. I also have a very strong desire to maintain a vibrant lifestyle (and to avoid aging as long as possible). But if you were to ask me if it is easy to get motivated to work out, I would say absolutely not! Like most people, I am busy! I work a full-time job, I have three children, I have a hectic social life, and I enjoy volunteering. With all the commitments, sometimes exercise falls off my radar. One thing I value as much as exercise is connecting with other women. I desire to develop and maintain relationships that hold meaning. If you’re struggling with motivation, or you simply want to multi-task, then one of the smartest moves you can make is to find other women to hold you accountable. In fact, having the right workout
partner(s) can often be the key to staying committed when life gets tough. Exercise partners provide support, accountability and motivation. I have worked out with the same group of ladies three times a week for the past year. Prior to that, I was their personal trainer for seven years. These ladies have been doing life together for eight years, holding each other accountable, building valuable friendships, and encouraging each other to stay mentally and physically strong. Best reasons for women to encourage women in fitness: You will show up. If you know a friend is waiting for you at the gym, even when you don’t feel like it, you will get up and go. It’s tough to bail on a friend.
versation as well as physical fitness. Motivation to work harder. Women can be competitive, but more than that we can challenge each other in a positive way. When you think you are too old or too out of shape, look at the lady next to you and realize you absolutely can do it! We are happier when we take time for ourselves. Happiness is key to healthy living. When you can be efficient with your time working out and spending time with ladies you enjoy, it is a win-win on every level!
It’s girlfriend therapy. Without a doubt, women working out with women also doubles as therapy time. It creates an environment to de-stress through con-
Jenn Dubey is the director of wellness and recreation at the University Club of MSU Fitness Center in East Lansing. She can be reached at (517) 353-5113.
Fitness & Lifestyle Sampler Workshop: AforMorning Women Saturday, January 27 • 7:30 a.m. – 12:30 p.m. University Club of MSU Fitness Center Registration Opens: 7:30 a.m. • Breakfast: 8:15 a.m. •
Classes: 9:00 a.m.
Bring your girlfriends, neighbors, and family for a fun-filled half-day event that focuses on women’s health, fitness, and camaraderie! Childcare available for an additional fee. Light Breakfast & Lunch Included • Inspirational Fitness Tips Sampler Fitness Classes • Vendor Shopping Express Spa Services (additional fee)
U-Club Members: $35 • Non-Members: $40 Mention this Healthy & Fit Ad and receive a free water bottle (limited supply)!
RSVP at 517-353-5113 • 3435 Forest Road • Lansing MI 48910 • www.universityclubofmsu.org www.healthyandfitmagazine.com
BY TOM MATT
Your inner voice Fill your heart with gratitude and listen to yourself
hat healthier way of creating a more fulfilling life is there than by learning the art of tuning into your most inspired and resourceful self, your inner voice? So many times we want to ‘quiet’ the inner voice; my aspiration is to build ‘congruence’ and ‘balance’. In a recent interview for the radio program with Dr. Chris Kukk, author of The Compassionate Achiever, I mentioned that I had given a name to my inner voice; I call him “Tommy.” Dr. Kukk loved it! Your inner voice can be your leader to a life of greatness. Genius, creativity, and a silent super power emerge from your heart and mind the moment you tune into your inner voice. The secret of connecting into its messages is having a heart filled with gratitude. When your heart is opened wide with gratitude your inner voice
becomes loud and clear, and your life-expanding messages enter into your mind with ease. If your heart is filled with gratitude, it is almost impossible to stop your inner voice from speaking clearly and profoundly. “Tommy”and I are congruent and balanced when I follow this list. I call it the “Excellent Eight.” Eat fiber and drink water The Microbiota and Microbiome rule Move more The ‘Lymphatic’ system is dependent on movement Sleeping deeply The ‘Glymphatic’ system, understanding why it is critical Dreaming large Seeing it is achieving it, so believe it! Time ownership I own my time, it does not own me Incremental change Self-improvement, learning is the key Giving freely Share connections, be compassionate
Routine and the system Cue, response, reward. Stickiness and your habits “Tommy” needs to be my best friend and ally. Everyone has an inner voice; the key is to have our conscious and subconscious mind dialed in. Think; congruence, balance and cooperation. Ponder these: • Live a disciplined life • Do fulfilling work • Act based on your core values • Love yourself Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more information please visit www. boomersrock.us
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BY LISA MARIE CONKLIN
Does it work?
Our writer takes on the ‘8-Hour Diet’ to see if the claims in the book really work. Check it out!
appy New Year! To kick off the new year, I’m switching up my column a bit. I’ll dig into diet, fitness and wellness-related claims to see if all the hype matches the promises. If you made a resolution to lose weight, check out this trendy diet. The 8 Hour Diet Hugh Jackman and Nicole Kidman are just a couple of A-listers who swear by this trendy diet based on the book, The 8 Hour Diet written by David Zinczenko - known for the Eat This, Not That! series and Peter Moore, editor-in-chief, Men’s Health. The claim The back book cover says, “Eat whatever you want and drop 20 pounds or more in just 6 weeks.” The details It’s a pretty simple plan. You simply choose the eight hours in which you will be eating. For example, eat between 10 am and 6 pm. After 6 pm, you fast for the next 16 hours. The food There is no calorie counting, weighing food or specific foods you have to eat, which makes this diet even easier. You can eat anything you want in those eight hours. Of course, the authors suggest eating lean proteins, quality carbs, and healthy fats as these promote satiety. You can drink water, coffee or tea during the fasting hours but not soda or other sugary drinks. If you must use a little sugar or half-n-
half in your coffee or tea, that’s technically cheating, but it’s probably not going to make a significant difference. The exercise The authors do recommend eight minutes (clever tie-in to the book title, right?) of exercise before your first meal. Physical activity automatically creates a need for energy and if you’ve fasted for 16 hours, your body will look for what it needs in your stored fat, which helps shed pounds. How it Works This diet is ideal for people who have ditched previous diets because they were too rigid. Since there isn’t any food restrictions or calorie counting, you’re less likely to cheat or quit altogether. As far as what’s going on inside, the authors say when you limit your eating to an 8 hour window, it forces your body to rely on stored fat, instead of muscle for energy, which promotes weight loss. Does science back it up? A few Google searches confirmed the claims that intermittent fasting works. For example, according to a 2014 review of scientific literature published in Translational Research, a three to eight percent weight loss is possible in two to four weeks, with a reduction in waist circumference of four to seven percent. However, all the science in the world doesn’t necessarily trigger a commitment to a diet plan. We’re accustomed to eating when the mood or hunger strikes so the only
real pitfall of the plan is staying within the 8 hour window to eat. Did it work for me? I attempted this on a busy, high anxiety/high stress week, which oddly enough, worked for me. I was too consumed with a work project that I wasn’t even hungry until 2 pm on the first day, so I went with that as my starting time. I hopped on my elliptical or bike and did some floor exercises before I ate my first meal, as suggested. I ate fairly healthy - with the exception of the slice of leftover pecan pie at lunch and the cheeseburger and fries one night. I stopped eating by 10 pm. I weighed myself daily and after four days, I actually gained two pounds, but eventually lost three pounds by the end of seven days. It’s recommended to stay on the plan for at least three days at first, then work your way up to five days and hopefully, a full seven days. I stayed on the diet for four days during the first week. I was definitely more aware of my true hunger signals and had plenty of energy to get through my day. I never felt deprived because I could eat anything I wanted, but would definitely recommend eating lean protein and fiber-rich food to carry you through the fasting time. I’m starting my second week tomorrow but plan on changing my eight hour eating to 11 am to 7 pm. Hopefully, I’ll reach my goal of 12 pounds soon! www.healthyandfitmagazine.com
BY ANN CHRAPKIEWICZ
A yoga purpose What does it mean for yoga to be “therapeutic”?
ach of us will have a unique answer to this question. Here is mine. I call a yoga practice “therapeutic” if it serves you during both times of health and times of sickness. In my experience, yoga that can only be practiced when you are healthy or pain-free has moved away from therapeutic and fits in the categories of fitness, athletics, or entertainment. In health: going from “functional” to “thriving” In 2003, before I started yoga, I appeared to be a relatively healthy individual. I was not much of an athlete, but I had been active with walking, hiking, or dancing. I was usually on the border of normal and overweight, and I had no chronic pain or serious diagnoses. You could say I was functional. Lurking under this healthy appearance, however, were four issues that had plagued me since my teens: 1) imbalanced blood sugar, 2) compulsive eating and dieting patterns, 3) difficulty breathing in cold weather (or anytime I was stressed or anxious), and 4) seasonal depression. Within the first 500 classes (in about 16 months), I was mostly out of the woods with all of these issues. And they have stayed away. In sickness: accessibility and effectiveness during injury and pain In my book, yoga that is therapeutic can (and should) be practiced during times of intense pain and injury. In 2004, I fractured two of my lumbar vertebrae, and in 2017 I sustained the only other back injury of my life so far. In both cases, the first place I wanted to go was to yoga. And in both cases, I left each class with significantly less pain than I had going in. In addition, my heart and lungs got to work intensely for 90 minutes, something that is rarely possible during spinal injuries. Although parts of my spine were immobilized in both cases, I was able to use every other move-able joint and muscle in my body. The importance of this cannot be overstated. When we sustain injuries or pain, the rest of the body and mind can so quickly devolve into depression, stiffness, poor digestion, reduced circulation, and reduced cardiovascular and pulmonary function. Therapeutic hatha yoga sequences will allow you to use your entire system without requiring movement or transitions that exacAnn Chrapkiewicz, M.A., erbate pain. They are studies and writes about built around stillness yoga, healing, and American during every posture and culture. Her areas of experbetween every posture, tise are therapeutic so you can explore your applications of Bikram Yoga range of motion and and medical anthropology. neuromuscular control Reach her at www.byca.yoga or via email with the utmost care, at email@example.com. awareness, and precision.
BY DR. LAWRENCE PROKOP
Understanding spasticity Itâ€™s a condition affecting safety and lifestyle
pasticity is a condition which is caused by various neurologic injuries and illnesses such as stroke, brain injury and spinal cord injury, as well as other conditions. Spasticity causes an uncontrollable repetitive contraction and relaxation of muscles, generally of the arms and legs. This shaking motion in the muscles can be triggered by certain positions and by movement. Slow gentle movement of the arm or the leg may be tolerated without firing off the spasticity. However, if the arm or leg is moved too fast the repetitive contraction and relaxation of the muscles, the spasticity, is triggered. The faster the arm or leg is moved the worse the spasticity can be. Over time, this excessive tightness and repetitive action in the muscles causes tightness in the joints. This joint tightness is called contractures. The joints
that are contracted become painful to movement because of tightness in the capsules surrounding the joints and decrease in the synovial fluid lubricating the inside of the joints. These painful joints become an irritant which then aggravates and increases the spasticity. The ability of a person to be active in their daily life can be significantly damaged. Spasticity can affect abilities needed for bathing, dressing, hygiene, eating, transferring to and from chairs and commodes, walking, and housekeeping. Community activities such as shopping, going to shows, watching or participating in recreational activities and sports can be affected and may have to be stopped. At MSU Musculoskeletal Rehabilitation we employ a broad range of treatments for this problem. These include looking for causes of increased spasticity, therapeutic exercises, and medications. If these are not effective
enough, we have techniques such as chemodenervation and neurolysis to decrease the spasticity. These techniques include instilling medications into the muscles or around the nerves to dampen the spasticity. The goal is to return the person to a safe and active lifestyle and to decrease the chance of further mobility problems. If you or a loved one is living with this problem, we would be pleased to offer you our help in regaining activity and a safe, enjoyable lifestyle. Lawrence L. Prokop, DO, FAOCPMR-D, FAAPMR, FAOASM, FAADEP is an Assistant Professor, Department of Physical Medicine and Rehabilitation at MSU College of Osteopathic Medicine. Reach his office at (517) 975-1450.
FEATURE “ T h e I n ter n e t h as e n d l e ss am o u n t s o f wo rko u t i d e as. M any are g o o d , m any are bad, an d a l o t are j u st pl ai n sil l y. I ’ m fo r t u n ate e n o u g h to have th e e x per i en c e an d ed u c ation to u n d er stan d th e d i f fe re nc e, bu t I al so c an fal l i n to th e trap o f wan t i n g to t r y th e l ate st and g reatest t ren d s. “
PRIME THE PUMP Be prepared to always keep moving!
This is a time where you want to get in and lift some weights. Not too heavy and not too much, but enough to build strength. During this time it’s a good idea to keep workouts between 30-45 minutes.
Follow the plan A trainer’s workout plan can help, but what if life gets in the way? Here’s what do to. BY JUSTIN GRINNELL
f you follow a solid program from a respected fitness professional you have an excellent chance of seeing positive results. That is, if you follow it from start to finish. And that’s the problem. Most of us don’t follow a workout program from start to finish. I understand why. Repetitive exercises, sets, and reps for a given period of time can leave us eager to try new things and detour from what we should be doing. Not the best way to get your desired results, at the very least, showing up and doing some work can be good enough most of the time. This is why I like to follow principles and templates. They provide a roadmap that can keep you on the right track and provide direction. Sure, it may not be the perfect program but it provides balance, fundamentals, and makes sense. The ability to adjust and shift when life hits you with unforeseen obstacles is imperative. Simply put, show up and keep moving. If you can do that over a long period of time, regardless of how you work out, the likelihood of you succeeding is pretty good. Keeping all of this in mind, I have come up with three categories of workouts that you can choose from. Each one has a goal for where you will be during a given period of time. Meaning, if you need to lose fat more then get strong, you need to focus on that. If you are coming off an injury or have taken a period time off of working out, you may need to work on mobility. Here’s what I came up with:
1.Take it easy You may have just
gone through a tough time and have not been in the gym, just ran a marathon, or just don’t have the time and energy to work out as hard as you want. During this time, work on improving your overall movement. Simple work like walking, crawling, rolling, soft tissue work and anything that gets you out of a chair. Mobility and flexibility work is great here, too. Think about trying yoga for example. I’d also recommend focusing on building a strong core with planks and other exercises.
2. Prime the pump This is a time
where you want to get in and lift some weights. Not too heavy and not too much, but enough to build strength. During this time it’s a good idea to keep workouts between 30-45 minutes. Go for the “pump,” meaning lift a load for say 8-15 reps that is demanding but not a struggle and gets the blood moving, three to four days a week. A little cardio mixed in is good too. Hypertrophy training is great here.
3. Light it up It’s time to step up the
game. You want to get stronger and/or improve cardio in this phase. Strength training with heavier loads, three to eight reps, is where you want to live when it comes to the weights. Hard Cardio with intervals, like Tabata, AMRAP, or just running hard all work for cardio. Life can bring unexpected challenges. Your body will, too. Be prepared and always keep moving no matter what. It’s not always the intensity, but it is always the consistency.
Reader’s Choic Debbie Richards Running coach and motivator
f you’re a runner, chances are you’ve seen Debbie Richards at a local race. If you plan to start running, she’s the person you want to meet. Richards, 52, of Haslett, is the women’s walking and running coach at Playmakers, when she’s not doing her full-time job as a human resources administrator at Michigan State University. Richards was voted one of Healthy & Fit Magazine’s Top Fitness Pros for 2018. “I love helping people in a positive way,” she said. “As a walking/running coach I am able to help guide women to see themselves as athletes. When I first share with women that they are athletic, it is a hard concept for most of them to wrap their head around. I enjoy being that person to help them see where they can start and where this can take them. Being athletic is more than fitting into your ‘skinny’ jeans. It includes being physical, emotional, spiritual, ethical, and learning the etiquette of sportsmanship. Through this journey we learn to be examples, as well as learners.” Richards has been a coach for seven years and is very passionate about her position. In high school, she played all the sports that she could. That included track, basketball, swimming and gymnastics. Running is definitely her passion, but she likes to incorporate strength training, biking, swimming and yoga. She said she likes to evaluate the different options and provide recommendations to others. “There are definitely more women walking and running
YOU CAN DO IT 26
in a competitive or very active style,” she said. “Women are helping other women see that they can do more for themselves. We are realizing that their ability can improve by committing to this program, and they can easily see that a size or age is not a reason to hold back. If most women will live to be 85, then how do we want to live? Currently I think of all the daily tasks I am able to do physically and yes, at 85 I still want to be able to carry my purse, a bag, and four plastic bags of groceries into the house at one time.” She said her group continues to grow and embrace the challenges of a healthy, active lifestyle. She thinks the new generation of athletes are stronger and faster than ever. “The ability of today’s 60-year-old is so different from the same age five or 10 years ago,” she said. “I know women and men that age who can run as fast as a 20-year-old. I think this will only become a more competitive group.” But don’t think the group is just for the elite runners. She encourages anyone who may be thinking about running to give her a call and try her group. “When you are inspired to do something, do it,” she said. “Too often we get interested in something, but won’t join mid-way because something has already started. If a session has started, I will take time with anyone new so they feel not only welcomed, but they know the resources available to them and they can call, text or email with any questions. I am asked questions all the time about goal setting and planning; short goals and long goals! It’s worth a conversation.”
”Women are helping women to see they can do more for themselves. We are realizing that their ability can get better by committing to this program, they can easily see that a size or age is not a reason to hold back.”
We asked our readers to find the area’s favorite fitness pros. Here are the results!
Trainer, motivator and much more ...
aking sure he understands, and thus is able to help his clients meet their personal goals is what motivates Ryan Haughey, 29, of Mason. Haughey is the fitness manager and personal trainer at the University Club Fitness Center and Spa. “I feel that it is very important to understand what the client wants,” he said. “I determine client success based on goals established in our initial meeting, and testing every six weeks. Goals can be a reduction in percent body fat, improved joint range of motion, increased strength in certain movements, or other discussed targets. A practical and rewarding measure of success is hearing a client describe how they are able to do an everyday task that they thought they would never do again, or not be able to do with as much ease, as a result of their fitness workouts.” He said one-on-one relationships with his clients keep him motivated. “While understanding client limitations, like injuries, ailments or other movement restrictions, I want to make sure they know I can help them,” he said. “I will never ask anyone to do something I haven’t done before.” He said he never wants to stop learning, either. ““My goal, as a trainer, is to continue to expand my knowledge and experience so that I can respond to the needs of any client, giving them the richest possible experience, he said. “I recently became a certified fitness nutrition specialist as well.” Haughey likes to practice what he preaches, too. He works out at least four days a week, if possible, plays hockey
FOR HIS CLIENTS
and when it’s in season, he likes to jet ski. The former college football player said he feels some aches and bruises from his fitness days, but overall stays healthy to be there for his clients. “There are definitely days where I certainly do not feel my age and my body feels a bit slower from my past sports history and playing collegiate football,” he said. “I do make it a priority to routinely get a physical and blood lab work done every year to make sure I know my numbers and keep track of how my body is doing.” Haughey also leads by example with his diet. “I try to make sure I am eating whole foods, lots of veggies, fruits, complex carbs and protein to make my body perform at its top level, and replenish what I burn,” he said. “Like most people, there are times where I can go on a bender and end up losing control of what I eat and how much. Especially if we have something I like at home, that we typically don’t have, and it is left on the counter for me to see every time I walk by.” With the New Year looming, as well as plenty of the resolutions that come with it, he hopes that everyone sees it through. “Being able to set goals and start slow will create a progression that will help you get comfortable with the changes and endeavors you are undertaking,” he said. “You will be able to have better success and better chances of sticking with new routines. Another piece of advice is that it does take time and that you should not get discouraged. The more you invest in reaching your goal, the greater the reward in the end.”
”A rewarding measure of success is hearing a client describe how they are able to do an everyday task that they thought they would
never do again.”
The acne impact Survey reveals acne, social media have a negative impact on teen esteem
new survey of teens (ages 15-19 who are high school juniors/seniors or college freshmen/sophomores attending a school in the US) reveals that acne has a negative impact on their body image and self-esteem, and that translates into anxiety over using social media, mainly the online posting of photos, videos and “selfies.” The survey found that 71 percent of participants who’ve had acne feel that acne has a negative effect on their body image and attractiveness, while 67 percent say it has a negative effect on their self-esteem. The poll results further revealed that 72 percent of teens who use social media and have had acne agree most people their age are self-conscious about their acne on social media, and 68 percent of teens believe that most of their peers edit or alter their photos on social media if they have acne, to hide it. Moreover, 58 percent of teens who’ve had acne have offered to take a photo to get out of being in the picture. Other key findings include the following: Half of teens who are using social media (51 percent) say social media makes having acne harder 45 percent of teens who use social media and have experienced acne say that at times, they are embarrassed to post photos of themselves on social media because of their acne Half of teens who use social media and have experienced acne (50 percent) say they have taken at least one of the following actions on social media to avoid displaying their acne:
“We would all like our teens to spend less time on social media, but not because they’re embarrassed by their appearance.”
Chose not to include a photo on social media because I had acne
Deleted or untagged a photo of myself where I had acne
Asked someone else to take down a photo of me where I had acne
Altered, edited, retouched, or cropped a photo to try and hide my acne
Avoided having my picture taken with someone who had clearer skin
Stayed off of social media (e.g., Facebook, Instagram, etc.) so I wouldn’t have to post/see photos of myself
Psychosocial impact of acne More than one out of three (37 percent) teens with self-described moderate or severe acne say their primary con-
HEALTH cern was their complexion when they returned to school this fall: 86 percent of teens say acne makes their peers less confident in going about their lives 85 percent agree most people their age worry about acne 62 percent of teens who have had acne are very or somewhat concerned about their acne 51 percent of teens who have had acne feel unattractive because of their acne More than 2 in 5 teens (44 percent) who’ve had acne have avoided having their photo taken because of acne 34 percent of teens with acne avoid video chatting “As school counselors, we see every day the profound impact that acne can have on teenagers’ self-image, confidence, acceptance and social relationships, at an already challenging time in their lives,” said Anne LP Flenner, Ed.S.
“We see every day the profound impact that acne can have on teenagers” Professional School Counselor and Florida Counseling Association Past-President. “One of my takeaways from the Harris Poll was that the social isolation sought by many teens who are anxious about their acne is now transitioning into a reluctance to engage in the most popular form of peer communication among teens today, social media, a concerning insight. “We would all like our teens to spend less time on social media, but not because they’re embarrassed by their appearance.” Most teens with acne (61 percent) stated that they were doing everything they can to manage their acne, however one in three teens with acne (35 percent) admit to having difficulty managing the condition. When asked about an effective treat-
ment, the majority felt it was at least very important to use a therapy that worked quickly to clear up acne (83 percent), is affordable (80 percent), easy to use (78 percent), and convenient (72 percent). “The teens that I interact with as a school counselor are very active, on the go and very into technology, so it’s alarming to see them withdraw from social media because of acne,” said Flenner. “Parents of teens who are struggling with acne should seek the medical care of a dermatologist, who may prescribe medications to successfully manage this condition.” About acne According to the American Academy of Dermatology (AAD), acne is the most common skin condition in the U.S., affecting up to 50 million Americans annually, and 85 percent of people ages 12 to 24 will experience at least mild acne. It is a chronic, inflammatory skin disorder characterized by blackheads, whiteheads and pimples that occurs on the face, neck, shoulders, upper arms, chest and back. Acne has been shown to cause significant psychological problems, including poor self-image, depression and anxiety.
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is an increased risk of upper respiratory tract infection during periods of heavy training and the one-to two-week period after marathon-type race event. Previously, it had been supposed that the depressed immune function coincident with strenuous exertion and heavy training was a by-product of dietary deficiencies in protein, carbohydrates or specific micro-nutrients. However, there is new evidence for a surprisingly different common denominator for this set of problems among endurance athletes, ar centered within the gut microbiome. Extreme exercise is associated with gut related immune deficiency from increased permeability of the intestinal cells that line our gut. This disruption leads to the common symptoms of nausea, bloating, cramping, pain, diarrhea, and even bleeding. Under the chronic stress of exercise-induced muscle fatigue and dehydration, the intestinal cells cannot sufficiently counteract and detoxify the free radicals that are being produced by extreme exertion. In these circumstances, some of the less desirable products of on-going gut microbial metabolism can cross the gut lining barrier, a condition known as endotoxemia. As a result, extreme endurance training has been shown to be associated with a rise in inflammatory markers in the body and a breakdown of gut integrity. These are known pathways towards chronic disease. Fortunately, there is a way to counteract these negative effects. A number of studies have suggested a benefit from prebiotic and probiotic supplements for serious recreational and elite athletes. For example, prebiotics, such as oligo-fructose
Extreme exercise is associated with gut related immune deficiency from increased permeability of the intestinal cells that line our gut. enriched inulin, increase the number of the beneficial Bifidobacteria and Lactobacillus in the colon. These bacteria protect against pathogens and antioxidants and also stimulate the immune system. A specific by-product of Bifidobacteria metabolism, butyrate, is an essential metabolite in our colon that helps maintain the energy supply of the body cells that line the colon and protects gut integrity. It is now known that increasing the proper microbes in your gut enhances these protective effects. The good news for recreational and endurance athletes is that there are convenient means to prevent the most common non-muscular complications of strenuous exercise. Certainly, the best advice for your optimum health is to exercise in moderation and support those efforts with a balanced and nutritious diet. But, if you insist on pushing towards even higher levels of athletic performance, part of your exercise regimen should include a daily Dr. Bill Miller has been a physician in supplement to academic and private practice for over 30 boost your gut years. He is the author of The Microcosm microbes, which Within: Evolution and Extinction in the are among your Hologenome. He currently serves as a most important scientific advisor to Prebiotin. For more athletic partners. info: themicrocosmwithin.com.
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Check out the newly redesigned issue of Healthy & Fit. Inside is our Readers' Choice awards as well as articles set to get your New Year off...
Published on Dec 27, 2017
Check out the newly redesigned issue of Healthy & Fit. Inside is our Readers' Choice awards as well as articles set to get your New Year off...