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summer ‘13

SUN SAFETY & SKIN CANCER what you need to know PAGE 8

SWIMMING FITNESS FOR EVERYONE

10 THINGS your personal trainer might not tell you

PAGE 14

PAGE 16

TRAINING FOR AN OBSTACLE RACE PAGE 15


a•chieve (e chev) vb -

| -

1. to finish: complete: win: succeed 2. to accomplish: obtain with effort 3. to perform by one’s own efforts kathryn lee publisher / creative director john lee vp / director of sales & marketing

Achieve is a quarterly health, wellness and fitness magazine published by Impressions Group, LLC. The covers, contents and ads in Achieve magazine are copyright protected and may NOT be reproduced without prior consent of the publisher. Our staff has made every effort to insure the accuracy of the publication, however we assume no liability or responsibility for content, errors or omissions in any articles. Achieve welcomes the submission of any information, articles and photos. We will make every effort to include the submitted items, however, we cannot guarantee the inclusion or the return of materials.

table of

contents

health 2 men’s health: 3 women’s health:

pets may boost your heart health— especially canines

15 training for an obstacle race running: 6 tips to running through the summer heat

16 swimming: fitness for everyone

5 kids’ health: 6 fiscal fitness:

252.355.8345

10 things your personal trainer might not tell you

4 heart health:

playing it cool To advertise in Achieve Magazine call:

14 personal training:

skin care

health & menopause Race Directors, Event Planners Include your events in our calendar! Contact: kathryn@ImpressionsGroupLLC.com or post on them our website for free: www.achieve-magazine.com .

fitness

when should you retire?

18 yoga versus pilates? 19 strength training: getting stronger, leaner and healthier

Deadline for the next issue: Sept. 1, 2013

7 active adult: healthy, happy aging

20 event calendar

For more information, contact:

(july - september 2013)

wellness 8 sun safety & skin cancer Post Office Box 2627, Greenville, NC 27836 252.355.8345 phone / 252.355.4224 fax kathryn@ImpressionsGroupLLC.com email www.ImpressionsGroupLLC.com www.achieve-magazine.com www.impressions-magazine.com www.impressions-bride.com

10 chiropractic corner: an irritable bowel syndrome digest

11 vision care: uv rays and your eyes

12 massage: the ankle bone’s connected to the...

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summer ‘13

Impressions Group, LLC

13 mind + body: vitamins, minerals, and herbs... oh my!

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health believe the brush makes the hair stand straighter for easier shaving. • Aftershave lotion. Many men use an aftershave lotion to soothe the skin after shaving. The lotion may contain an antiseptic to prevent infection, a moisturizer, or fragrance. • Moisturizer. Skin tends to dry out as its essential oils diminish with age, but a good moisturizer can help. You might want to choose a moisturizer that contains antioxidants like vitamins A, C, and E, which can protect skin cells from aging. Steer clear of creams or lotions with sodium lauryl sulfate, which tends to remove natural oils from the skin. • Sunscreen. Sunscreen is the best thing you can do to prevent aging of your skin, and it should be applied whenever you expect to spend time outdoors. Some experts even recommend applying sunscreen right after shaving. Make sure it has an SPF factor of at least 15.

men’s health: skin care Article by Dennis Thompson Jr. / Reviewed by Pat Bass III, MD, MPH / www.everydayhealth.com

If you think you’re taking care of your skin by shaving and then throwing on some aftershave, think again. Men don’t spend a lot of time worrying about skin care. In fact, according to a new study by the NPD Group, a consumer market research company, only 1/4 of men currently use any facial cleanser, moisturizer, or other skin product. Most just splash some water on their face, shave, and go about their business. But maybe you should think twice about what you’re doing to your face. While men don’t go through the elaborate skin care rituals that women do, there are products you can use and steps you can take that will protect and nourish your skin, keeping it looking younger longer. There are certain skin care products men should have for daily skin care: • Face cleanser. You should wash your face twice a day with a good cleanser. If possible, it should contain an alpha hydroxy acid to help wash away dead skin cells, keep the pores clean, and reveal new skin. • Shaving cream. You’ll want to buy a product that will properly lubricate the skin so the razor blade will glide over it, preventing razor burn. You can choose a shaving cream or gel in pressurized cans, or you can buy shaving soap that comes in a small tub and is applied with a brush. Some men

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Shaving for Skin Care Shaving has hidden advantages — exfoliation that takes place when you shave can keep the skin of your face looking young and healthy. But if you shave improperly, you can cause razor burn or bumps, which form when facial hair cut too short curls back into the skin. To shave properly, follow these steps: • Soften your beard. Thoroughly wet your face with hot water. Prior to wetting the beard, you might want to apply a warm washcloth to further soften hairs. • Apply shaving cream. Cover your entire beard with shaving cream. Work it in well to make the hairs stand up and to lubricate the skin. • Shave. Use a sharp razor, and shave in the direction the hairs lay. Avoid repeating strokes, and keep your skin relaxed. • Rinse. Rinse the remaining shaving cream off your face. Use cool or warm water, as hot water will dry out your skin.

Saving Face With Anti-Aging Treatments The best anti-aging product you can use is sunscreen, which both moisturizes your skin and prevents sun damage. However, to treat skin that is beginning to show signs of age, like fine lines and dullness, consider a tretinoin gel or emollient (Retin-A Micro, Renova). These vitamin-A derivative topicals enhance the natural production of collagen and elastic fibers in the skin as they treats discoloration, wrinkles, and the degeneration of elastic tissue. They’re available only by prescription, so talk to your doctor.

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health women’s health: health & menopause Article by Amy Paturel / www.everydayhealth.com

Plummeting estrogen levels can change your health in surprising ways. Find out more to be better prepared for menopause.

Breast and Uterine Cancer — Rising estrogen levels increase the risk of breast, endometrial, and uterine cancer, which may be a concern for women who choose to take HRT. If you have a family history of any of these cancers, HRT may still be an option, but only when other approaches for managing menopause symptoms fail. Osteoporosis — Because estrogen circulating in your body helps control bone loss, losing estrogen means losing bone mass. The best way to prevent osteoporosis: Reach peak bone mass before menopause begins by exercising regularly (weight training is key) and consuming a healthy diet rich in calcium, vitamin D, and magnesium. Sexual Dysfunction — During menopause, the structure of the vagina physically changes. Tissues become thinner, more delicate, and less elastic — and that can make sex uncomfortable, even with appropriate lubrication. “Regardless of your libido, if sex is painful for you over time, you're not going to want to have it,” says Ford. The good news: Treating the problem with topical estrogens can reduce vaginal atrophy and relieve dryness, which can have a dramatic im-pact on your quality of life.

The Bottom Line: Finding the Right Balance

When menopause sets in and estrogen levels go into decline, the imperviousness of your bones, heart, energy levels, and libido goes down, too. And while replacing estrogen and/or progesterone with synthetic hormones can alleviate some of these symptoms, many women are hesitant to start hormone replacement therapy (HRT) because of studies indicating that HRT may increase the risk for developing such conditions as heart disease and cancer. According to the Institute of Medicine (IOM), however, those studies also show that risk declines after you stop taking HRT. In fact, some data suggest that former users’ risk is comparable to that of never users within four years after discontinuing therapy. “If you’re in your 50s and healthy, being on estrogen for four or five years can help you manage symptoms, and it may also improve your health profile,” says Geoffrey Redmond, MD, director of the Hormone Center of New York and author of It’s Your Hormones. “But if you’re 70 and haven’t been on HRT before, this therapy could instead raise your risk for developing certain conditions.”

Assessing Your Health Risks and the Role of HRT The IOM recommends against routine use of HRT but says women should confer with their doctors to determine the best course of treatment based on their individual risk factors and preferences. The information below, however, may help you take a clear look at the possibilities offered by HRT vis-à-vis the health conditions that post-menopausal women are at increased risk for developing: Heart Disease — “If you initiate HRT within about one year of developing menopausal symptoms, it’s actually cardio-protective,” says Anne Ford, MD, Ob-Gyn at Duke University Medical Center. Other studies suggest, however, that estrogen is beneficial only if you have healthy arteries; if your arteries are already clogged (a common issue for women over age 60), estrogen may do more harm than good. Research also indicates that prolonged or later use of HRT may cause an overall increase in heart disease risk.

summer ‘13

Managing the hormonal fluctuations that take place during menopause can be quite a challenge. Too little estrogen may increase the risk of osteoporosis and possibly some forms of heart disease, but too much estrogen may increase your risk of breast, uterine, and endometrial cancer. Reaching an appropriate balance — with the help of your healthcare provider — is key to menopausal health and wellbeing.

Attention Users Of

Mirena IUD 

The Blount Law Firm is currently reviewing potential legal claims on behalf of women who have experienced serious problems with Mirena IUD.

If you have experienced uterine perforation, removal surgery, hysterectomy, infection, cysts or abdominal pain, call Rebecca Blount to have a local, experienced attorney evaluate your Mirena, pharmaceutical or other medical device claim.

Serving Greenville and Eastern North Carolina

252.752.6000

www.blountlegal.com

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health Levine led a scientific committee that reviewed the research on pets and heart health. The group says the studies are not definitive but do suggest: • Dogs may keep owners active. In one study, dog owners were 54 percent more likely than other adults to get recommended levels of exercise. • Interacting with a pet can lower stress responses in the body. • Pet ownership is associated with lower blood pressure and cholesterol levels and less obesity.

heart health: pets may boost your heart health — especially canines

In one of the best-designed studies, Levine says, the researcher compared people with borderline high blood pressure who adopted dogs with others who also wanted dogs but were randomly assigned to delay adoptions for purposes of the study. Those who brought home dogs saw declines in blood pressure and were less likely to see their blood pressure and heart rates rise in response to stress.

Article by Kim Painter / www.clarionledger.com

Most other studies involved comparing pet owners with those who did not have pets, meaning researchers could not rule out the possibility that people who had pets were just healthier to start with.

Pets don’t just make lives fuller. They may help make them longer, says an official statement from the American Heart Association. Owning a pet, especially a dog, seems to have heart health benefits, the group says in the statement published in the medical journal Circulation.

The experts don’t recommend that people with heart health problems adopt, rescue or buy pets just for the potential heart health boost. The main reason to get a pet should be “to give the pet a loving home” and enjoy the relationship, Levine says.

“The data is most robust for people who own a dog,” says Glenn Levine, a cardiologist with Baylor College of Medicine in Houston.

“We also not do not want someone to go out and buy a dog and then be content to sit on the couch and smoke.”

Attention Patients With

Transvaginal Mesh The FDA has issued WARNINGS of SERIOUS COMPLICATIONS associated with transvaginal repair of pelvic organ prolapse (POP) and stress urinary incontinence (SUI). If you have suffered infection, pain, urinary and bowel problems, or other complications from transvaginal mesh, call Rebecca Blount to have a local, experienced attorney evaluate your mesh, pharmaceutical or other medical device claim.

Serving Greenville and Eastern North Carolina

252.752.6000

www.blountlegal.com page 4

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health Additional Hot Weather Advice from the American Academy of Pediatrics Make sure staff trained in heat safety and treatment is available at all times. Allow yourself time to slowly get used to the heat when playing sports.

kids’ health: playing it cool Article by Cameron Keady / www.timeforkids.com

Doctors provide new guidelines for summer sports safety for kids. Kids drink sports drinks. New guidelines provide young athletes with health tips for playing safely in the sun. The final days of summer are going to be especially sweet this year. New guidelines from the American Academy of Pediatrics, a medical association made up of children’s doctors, give young athletes the okay to play sports in heat and humidity—as long as they follow some very important rules.

Hydrate! Be sure to drink anywhere from 3 and 6 cups of water an hour. Look out for teammates. If someone seems to be struggling or feeling dizzy, get help right away. Give yourself a break. Take at least one rest period for every two hours of physical activity.

The guidelines, recently released, offer practical information and advice on summer health and safety to prevent heat-related illnesses and injuries. “The more educated parents, athletes and staff are about risks associated with heat illness, the more likely they will think twice before allowing a competitive culture to overtake sound sensibilities,” said Dr. Cynthia Devore. She is co-author of the new guidelines and a Rochester, New York, physician.

Sweltering Summer Sports Between 2001 and 2009, more than 3,000 United States children under the age of 20 received emergency-room treatment for heat-related illness due to sports or exercise in high heat. Certain sports like football are especially dangerous because of players’ uniforms and heavy padding. A school’s football season often begins in late summer when temperatures are still high, so there is a greater risk for heat stroke and exhaustion. The new guidelines do not give temperature cutoffs for when to stop playing sports. But they focus on safety as being most important. The doctors’ report recommends that every young athlete be evaluated to play in the heat. With solid training, plenty of drinking water, time-outs and emergency treatment available on the sidelines, young athletes can play even in high heat and humidity—within reason.

Guidelines for the Sidelines Whether you are on the field or in the swimming pool, it’s important to follow the new guidelines for the last weeks of summer — and whenever it’s very hot and humid...

summer ‘13

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health fiscal fitness: when should you retire? Article by Wells Fargo Advisors and provided courtesy of William F. (Bill) Taylor Jr., Financial Advisor in Greenville at 252-756-6900.

For many Americans, careers no longer carry an expiration date that coincides with a 65th birthday. Leaving the workforce and a steady paycheck to rely on entitlement benefits and retirement savings can seem daunting in the face of uncertainty regarding federal and pension checks, a tricky equities market, and the potential to live another 30 years. So, when is the right time to exit the workforce? “These days, there’s no benchmark,” says Suzanne Redhead, Vice President with the Retail Retirement Group at Wells Fargo. “You have to talk to your family, your Financial Advisor and your accountant before you make decisions or set expectations. Only after you do that will you be able to make the right decision for your situation.” Redhead recommends focusing on three areas before you circle a date:

Step 1. Have the right conversations.

Another major factor your Financial Advisor can work with you — and your tax professional — to set up: a tax-efficient income stream. “Taxes can very quickly affect your ability to maintain a comfortable lifestyle,” Redhead says. “For example, if you had your retirement account holder cut you a check for the full balance of an IRA, you would owe taxes on those funds as well as a significant tax penalty, both of which would erode that lump sum. That’s something people can quickly forget when they’re juggling competing priorities, such as a mortgage payoff and the need for monthly income.” Of course, delaying retirement for another few years can be attractive — especially when the market has become volatile. Redhead believes that many baby boomers may wait till age 70 or later to retire, in part because of concerns about outliving their savings, their ability to rely on investments for income, and a big expense: health care.

Step 3. Make health care a priority.

Retirement, generally speaking, is a shared reality, not an isolated fantasy. You may want to wake up in a different state every morning, while your spouse wants to see your grandchildren off to school daily. It’s important that you and your life partner are on the same page before you get your heart set on a particular version of the future. “It happens a lot,” Redhead points out. “Couples can mentally be retiring to separate countries and not even know it. If you’re married and you want a happy retirement, make sure it’s one your spouse wants too.” That’s not to say singles are off the hook. “Anyone who plays a key role in your life and who is likely to be affected by your decision to retire — a parent, sibling, child, close friend — is someone you need to speak with about what that’s going to mean.” The next talk you need to have is with your Financial Advisor. If you haven’t already started working on your retirement in terms of the Envision® planning process, it’s time to start defining and prioritizing your goals and exploring what it would take to achieve your ideal and acceptable scenarios. “Ideally, you’ve been checking up on your progress toward retirement at least annually,” Redhead says. “But even so, when you’re starting to eye a particular time frame for leaving work, tell your Financial Advisor so you both can prepare. It’s a big transition.”

Step 2. Run the numbers. Redhead recommends starting to talk with your Financial Advisor about your potential retirement date as early as age 50. “If you give yourself enough time to plan, you’ll have a good shot at realizing your desired retirement date.” One reason some workers are choosing to postpone retirement: fear of outliving their savings. To support financial

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longevity, Redhead recommends factoring into your retirement-date scenarios how long it will take you to reduce debt, whether credit cards or mortgages. “Having lower fixed expenses during retirement, such as debt payments, can give you much greater flexi- bility,” she points out.

Even though your monthly living expenses may drop during retirement, your health care costs are very likely to increase. Your employer will no longer be paying for your health coverage, and the simple fact of aging probably means more visits to the doctor. Specialized medical care may also come into play, including visits to specialists, surgeries and recuperative care assistance. Understanding how you’ll pay for health coverage outside employment starts with a careful review of your benefits, including Medicare coverage and options for Medigap insurance. Once you understand the limitations of these programs, you and your Financial Advisor can hold a more informed discussion about the need for additional coverage, such as long-term care insurance. The premiums will be part of your new monthly budget — and therefore will need to be factored into your income stream calculations. “The costs associated with health insurance can be significant, which is why it’s important to plan for them,” Redhead emphasizes. “Disappointing as it can be to earmark a chunk of your income for health care, it can be worse to see unexpected health care bills erode your savings.” No matter when you ultimately decide to make the final career change, the sooner you start working on a retirement date, the more likely you are to exit the workforce on your own terms. “You have a really good shot at spending your days as you want to,” Redhead says. “It comes down to pragmatic planning and follow-through.” Envision is a registered service mark of Wells Fargo Advisors and used under license. Wells Fargo Advisors, LLC is a registered broker-dealer and a separate, nonbank affiliate of Wells Fargo & Company. © 2013 Wells Fargo Advisors, LLC. All rights reserved. This article was created for informational purposes only and is not a solicitation or an offer to buy any security or instrument or to participate in any trading strategy. Wells Fargo Advisors is not a legal or tax advisor. Be sure to consult with your own tax and legal advisors before taking any action that may have tax or legal consequences and to see how this information may apply to your own situation. Insurance products are offered through nonbank insurance agency affiliates of Wells Fargo & Company and are underwritten by unaffiliated insurance companies.

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health active adult: healthy, happy aging Article by Diana Rodriguez / Reviewed by Pat Bass III, MD, MPH / www,everydayhealth.com

Getting older involves change, both negative and positive, but you can enjoy aging if you understand what’s going on with your body and take steps to maintain your health. Many different things happen to your body as you age. Your skin, bones, and even brain may start to behave differently. Don’t let the changes that come with old age catch you by surprise. Here are common ones: • Your bones. Bones can become thinner and more brittle in old age, especially in women, sometimes resulting in the fragile bone condition called osteoporosis. Thinning bones and decreasing bone mass can put you at risk for falls that can easily result in broken bones. Be sure to talk with your physician about what you can do to prevent osteoporosis and falls. • Your heart. While a healthy diet and regular exercise can keep your heart healthy, it may become slightly enlarged, your heart rate may lower, and the walls of the heart may thicken. • Your brain and nervous system. Getting older can cause changes in your reflexes and even your senses. While dementia is not a normal consequence of old age, it is common for people to experience some slight forgetfulness as they get older. Cells in the brain and nerves can be damaged by formation of plaques and tangles, abnormalities that could lead to dementia. • Your digestive system. As you age, your digestive tract becomes more firm and rigid, and doesn’t contract as often. This change can lead to problems such as constipation, stomach pain, and nausea; a better diet can help. • Your senses. You may notice that your vision and hearing aren’t quite as sharp as they once were. You may start to lose your sense of taste — flavors may not seem as distinct to you. Your senses of smell and touch may also weaken. Your body is taking longer to react and needs more to stimulate it. • Your teeth. The tough enamel that protects your teeth from decay can start to wear away over the years, leaving you susceptible to cavities. Gum disease is also a concern for older adults. Good dental hygiene can protect your teeth and gums. Dry mouth, which is a common side effect of many medications that seniors take, may also be a problem. • Your skin. With old age, your skin loses its elasticity and may start to sag and wrinkle. The more you protected your skin from sun damage and smoking when you were younger, the better your skin will look as you get older. Start protecting your skin now to prevent further damage, as well as skin cancer. • Your sex life. After menopause, many women experience physical changes, an men may experience erectile dysfunction. Fortunately, both are treatable. Bodily changes are a natural part of aging. They don’t have to slow you down. There’s a lot you can do to protect your body and keep it as healthy as possible.

Keys to Aging Well While maintaining your physical health is important to healthy aging, it’s also key to value the experience and maturity you gain with advancing years. Practicing healthy habits throughout your life is ideal, but it’s never too late reap the benefits of taking good care of yourself, even as you get older. • Stay physically active with regular exercise. • Stay socially active with friends and family and within your community. • Eat a healthy, well-balanced diet — dump junk food in favor of fiber-rich, low-fat, and low-cholesterol eating. • Have regular check-ups with your doctor, dentist, and optometrist. • Take all medications as directed by your doctor. • Limit alcohol consumption, cut out smoking and get plenty of sleep. • Tend to your emotional health as well. Reap the rewards of your long life, and enjoy each and every day. Now is the time to savor good health and happiness.

summer ‘13

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wellness sun safety & skin cancer Information from the American Cancer Society

A sunburn will fade, but damage to deeper layers of skin remains and can eventually cause cancer. That’s why sun-safe habits should begin in childhood and last a lifetime.

How to Protect Yourself A mix of methods—such as shade, hats, sunglasses and clothing—are needed to shield your skin from sun. Sunscreen is usually not enough protection.

How do I protect myself from UV rays? It isn’t possible or practical to completely avoid sunlight, and it would be unwise to reduce your level of activity to avoid the outdoors. Time in sunlight helps your body make vitamin D, which can be important for good health. But too much sunlight can be harmful. There are some steps you can take to limit your amount of exposure to UV rays. Some people think about sun protection only when they spend a day at the lake, beach or pool. But sun exposure adds up day after day, and it happens every time you are in the sun. “Slip! Slop! Slap!…and Wrap” is a catch phrase reminding people of the 4 key methods to protect themselves from harmful UV radiation. Slip on a shirt, slop on sunscreen, slap on a hat and wrap on sunglasses to protect eyes and sensitive skin around them. Following these steps can help protect you from the sun’s effects. These steps complement each other and provide the best protection when used together.

Cover up When you’re out in the sun, wear clothing to protect as much skin as possible. Clothes provide different levels of protection, depending on many factors. Long-sleeved shirts, long pants, or long skirts cover the most skin and are the most protective. Dark colors generally provide more protection than light colors. A tightly woven fabric protects better than loosely woven clothing. Dry fabric is generally more protective than wet fabric. If you can see light through a fabric, UV rays can get through too. Be aware that covering up doesn’t block out all UV rays. A typical light T-shirt worn in the summer usually protects you less than sunscreen with a sun protection factor (SPF) of 15 or higher. The ideal sun-protective fabrics are lightweight, comfortable and protect against exposure even when wet. A few companies in the US make sun-protective clothing. They tend to be more tightly woven, and some have special coatings to help absorb UV rays. Some sun-protective clothes have a label listing the ultraviolet protection factor (UPF) value, the level of protection the garment provides from the sun’s UV rays (on a scale from 15 to 50+). The higher the UPF, the higher the protection from UV rays. Children’s swimsuits of sun-protective fabric designed to cover the child from neck to knees are popular in Australia and now available in the US. Newer products are available to increase the UPF of clothes you own. Used like laundry detergents, they add a layer of UV protection to your clothes without changing color or texture.

Use a sunscreen with an SPF of 15 or higher A sunscreen is a product applied to the skin for some protection against the sun’s UV rays— not total protection. Sunscreens come in many forms — lotions, creams, gels, wipes and lip balms, etc.

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Some cosmetics, such as lipsticks and foundations, are considered sunscreens if they contain a sunscreen. Some makeup contains a sunscreen, but only the label can tell you. Makeup, including lipstick, without sunscreen does not provide sun protection. Check the labels to find out. Read the labels: When selecting a sunscreen product, be sure to read the label before you buy. Experts recommend products with a SPF of at least 15. The SPF number represents the level of protection against UVB rays provided by the sunscreen — a higher number means more protection. Remember: sunscreen does not give you total protection. When using an SPF 15 and applying it correctly, you get the equivalent of 1 minute of UVB rays for each 15 minutes you spend in the sun. So, 1 hour in the sun wearing SPF 15 sunscreen is the same as spending 4 minutes totally unprotected. The SPF indicates protection against UVB rays only. Sunscreens labeled “broad-spectrum” protect against UVA and UVB radiation, but at this time there is no standard system for measuring protection from UVA rays. Products with SPF 15 or higher that also contain avobenzone (Parsol 1789), ecamsule, zinc oxide or titanium dioxide are likely to be effective against UVB and most UVA rays. The Food and Drug Administration (FDA), which regulates sunscreens in the United States, has proposed a new set of rules for sunscreen labels. Part of this includes a rating system for UVA protection. Under the new system, sunscreens would be rated from 1 - 4 stars, with 1 star being a low level of UVA protection and 4 stars being the highest. It’s unclear when this new rule may go into effect. Check for an expiration date on the sunscreen container to be sure it is still effective. Most sunscreen products are no longer as effective after 2 to 3 years. Some sunscreens can irritate skin. Many products claim to be “hypoallergenic” or “dermatologist tested,” but the only way to know whether a product will irritate your skin is to apply a small amount for 3 days. If your skin does not turn red or become tender and itchy, the product should be okay for you. Be sure to apply the sunscreen properly. Always follow the label directions. Most recommend applying sunscreen generously to dry skin 20 to 30 minutes before going outside so your skin has time to absorb the chemicals. When applying it, pay close attention to your face, ears, hands, and arms, and gener-

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wellness ously coat the skin that is not covered by clothing. If you’re going to wear insect repellent or makeup, apply the sunscreen first. For high-glare situations, a higher SPF sunscreen or zinc oxide may be used on your nose and lips. Be generous. About 1 ounce of sunscreen (a “palmful”) should be used to cover arms, legs, neck and face of the average adult. For best results, most sunscreens must be reapplied at least every 2 hours, even more often if you are swimming or sweating. Products labeled “waterproof ” may provide protection for at least 80 minutes even when you are swimming or sweating. Products that are “waterresistant” may provide protection for only 40 minutes. Remember sunscreen usually rubs off when you towel yourself dry, so you will need to reapply.

feeling cool. Be especially careful on the beach and in the snow because sand and snow reflect sunlight, increasing the amount of UV radiation you receive. Some UV rays can also pass through windows. Typical car, home, and office windows block most of the UVB rays but a smaller portion of UVA rays, so even if you don’t feel you’re getting burned your skin may still get some longterm damage. Tinted windows help block more UVA rays, although this depends on the type of tinting. UV radiation that comes through windows probably doesn't pose a great risk to most people unless they spend extended periods of time close to a window that receives direct sunlight.

Sunless tanning products, such as bronzers and extenders (described below), give skin a golden color. But unlike sunscreens, these products provide very little protection from UV damage.

If you plan to be outdoors, you may want to check the UV Index for your area. The UV Index usually can be found in the local newspaper or on TV and radio news broadcasts. It’s also available on the EPA’s website www.epa.gov/ sunwise/uvindex.html.

Wear a Hat

Avoid Tanning Beds and Sunlamps

A hat with at least a 2- to 3-inch brim all around is ideal because it protects areas often exposed to the sun, such as the neck, ears, eyes, forehead, nose and scalp. A shade cap (like a baseball cap with about 7 inches of fabric draping down sides and back) is good. These are often sold in sports and outdoor supply stores.

Many people believe the UV rays of tanning beds are harmless. This is not true. Tanning lamps give out UVA and frequently UVB rays as well. Both UVA and UVB rays can cause serious long-term skin damage, and both contribute to skin cancer. Because of these dangers, many health experts advise people to avoid sunlamps and tanning beds.

A baseball cap can protect the front and top of the head but not the back of the neck or the ears, where skin cancers commonly develop. Straw hats are not recommended unless they are tightly woven.

Wear Sunglasses That Block UV Rays Research has shown that long hours in the sun without protecting your eyes increase your chances of developing eye disease. UV-blocking sunglasses can help protect your eyes from sun damage. The ideal sunglasses do not have to be expensive, but they should block 99% to 100% of UVA and UVB radiation. Check the label to be sure they do. Some labels may say, “UV absorption up to 400 nm.” This is the same as 100% UV absorption. Also, labels that say “Meets ANSI UV Requirements” mean the glasses block at least 99% of UV rays. Those labeled “cosmetic” block about 70% of the UV rays. If there is no label, don’t assume they provide protection. Darker glasses are not necessarily better because UV protection comes from an invisible chemical applied to the lenses, not from the color or darkness of the lenses. Look for an ANSI label. Large-framed and wraparound sunglasses are more likely to protect your eyes from light coming in from different angles. Children need smaller versions of protective adult sunglasses—not toys. Ideally, all types of eyewear, including prescription glasses and contact lenses, should absorb the entire UV spectrum. Some contact lenses are now made to block most UV rays. Because they don’t cover the whole eye and surrounding areas, they are not recommended for eye protection use alone.

Limit Direct Sun Exposure During Midday Another way to limit exposure to UV light is to avoid being outdoors in the sunlight too long. UV rays are most intense at the middle of the day, usually between the hours of 10 am and 4 pm. If you are unsure about the sun’s intensity, take the shadow test: If your shadow is shorter than you, the sun’s rays are the strongest. Plan activities out of the sun during these times. If you must be outdoors, protect your skin. UV rays reach the ground throughout the year, even on cloudy days. UV rays can also pass through water, so don’t think you’re safe if you're in the water and

summer ‘13

Protect Children From the Sun Children require special attention, since they tend to spend more time outdoors and can burn more easily. Parents and other caregivers should protect children from excess sun exposure by using the measures described above. Older kids need to be cautioned about sun exposure as they become more independent. It’s important, particularly in parts of the world where it’s sunnier, to cover your children as fully as is reasonable. You should develop the habit of using sunscreen on exposed skin for yourself and your children whenever you go outdoors and are exposed to large amounts of sunlight. If you or your child burns easily, be extra careful to cover up, limit exposure, and apply sunscreen. Babies younger than 6 months should be kept out of direct sunlight and protected from the sun using hats and protective clothing.

For more information contact the American Cancer Society at 1-800-ACS-2345 or at www.cancer.org .

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wellness chiropractic corner: an irritable bowel syndrome digest Article by Dr. Robert McCarthy, Board Certified Chiropractor 916 Evans St., Greenville / 252.758.2222 / www.greenvillehealth.com

Are you afraid to go out to dinner with friends? Afraid to take a long trip in the car? Always scoping out the nearest bathroom? You are not alone. Unfortunately millions of Americans are in the same situation as you. Most have been to their primary care physicians with the same complaints of digestive upset, alternating bouts of diarrhea and constipation, inability to eat certain foods, and abdominal cramping or pain. Traditional health care providers are usually concerned with putting a name (diagnosis) on a problem. All that this diagnosis does is put a name on the collection of symptoms. It doesn’t explain how one developed these problems or more importantly how one goes about correcting these problems. Countless numbers of patients have been diagnosed with Irritable Bowel Syndrome (IBS). While many have similar symptoms, the causes and cures are widely varied. The most common causes of IBS are leaky gut syndrome, food sensitivities, gut dysbiosis, impaired digestion, chronic infection, inflammation, decreased liver function, autoimmune disorders, and even neurological disorders.

acid, NOT too much stomach acid. That is a common fallacy the public has been led to believe by the makers of anti-acid medications. Again, the infection must be eliminated in order to restore gut health. Infections of the digestive tract are very common. Different bacteria, viruses, and parasites or worms can create a chronic infection scenario. If you do not get the proper testing you will never know if an infection is a contributing factor or not. Other issues to look for are chronic inflammation, liver and gall bladder problems, autoimmune conditions, and proper neurological integrity. The causes of IBS vary widely and most often have multiple layers of problems. If you want true relief and a life free of the horrible symptoms of IBS, you must have a thorough evaluation and proper testing. Then, and only then, can the proper treatment plan be executed.

Truth is, most patients have a few different problems going on at the same time. That is why you need to ask the question, “WHY?”. Your provider should run all the appropriate tests to determine the exact cause of your symptoms. Common medical treatments are antispasmodics, antidiarrheals, and antidepressants. Some drugs that were used to cover up symptoms of IBS have been removed from the market due to increased risk of heart attack and death. How about fixing the cause rather than covering up the symptoms? A multifaceted approach may be the answer to your problem. First you should be tested for leaky gut syndrome. If you have a leaky gut, it is literally holes in your intestines, that need to be repaired first or you can never recover. Over 90% of IBS patients have a leaky gut. Also, test for food sensitivities. If you are eating foods that your body negatively reacts to you will perpetuate your leaky gut. All foods for which you test positive must be removed from your diet. An intestinal microbial profile can also be run to find out the numbers of all the microbes in your intestines, the good guys and the bad guys. You should have billions of microbes living in your gut. If you have too many bad guys and not enough good guys it creates a situation called dysbiosis. This must be remedied in order to restore normal intestinal function. The most common cause of impaired digestion is an H.Pylori infection. It is a bacterial infection of the stomach or intestines that causes a decrease in hydrochloric acid. When you do not produce enough hydrochloric acid you cannot digest your food properly and it sets the stage for many different illnesses. Actually, most digestive disorders are due to decreased stomach

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wellness vision care: uv rays and your eyes Article provided by Dr. Tim Klugh / Eye Care Center, 1100 West 15th Street, Washington, NC / 252.975.8040 or 1.800.738.8040. For more information, visit www.webmd.com.

Just as the sun’s ultraviolet (UV) rays can damage skin, they can also harm the lens and cornea of the eyes. UV radiation increases your odds of getting cataracts, which cloud the eye’s lens and lead to diminished eyesight. It has also been linked to macular degeneration, a treatable, but incurable disease of the macula, a part of the retina that is essential for sharp vision. Sunlight that bounces off highly reflective surfaces such as snow, water, sand, or pavement can be especially dangerous. Photokeratitis is a corneal sunburn. “In photokeratitis, tiny blisters form on the surface of the cornea,” says Gail Royal, MD, an ophthalmologist in Myrtle Beach, S.C. “It’s a condition that will generally resolve on its own with proper medical treatment, but it’s uncomfortable enough to spoil your vacation.” Sunglasses play a vital role in shielding the fragile tissue around the eye, says W. Lee Ball Jr., OD, an optometrist at Harvard Medical School’s Beth Israel Deaconess Medical Center. “This skin, including the eyelid itself, is very thin and vulnerable to skin cancer, and that’s especially troubling since dermatologists are reporting an epidemic in all types of skin cancer,” Ball says. “I’ll point out that sunglasses will protect not just against basal cell and squamous cell carcinomas and melanoma,” Royal says, “but also against the formation of wrinkles like crow’s feet and the unsightly thickening of the skin that can sometimes be caused by UV exposure. Just as we’ve learned that you can get a really nasty sunburn on an overcast, hazy day, you’re exposing your eyes to damaging UV rays on these days, too.”

the American Optometric Association. “You might find one pair that offers great clarity and another that’s the very same brand and model and highly distorted.” To test optical quality, the FDA suggests focusing on a vertical edge or line. Move your head back and forth, allowing your eyes to sweep across the lens. “If there is any wiggle in the line,” the FDA guidelines say, “then the lenses may have an optical defect and you should choose another pair.” Wraparound sunglasses offer the broadest protection against UV damage because they block more of the light that hits your eyes from the sides. Sunglasses with large lenses and wide temples provide the next-best protection. “Large lenses cover a wider area of skin so there’s a decreased window for UV penetration,” says Royal. “Sunglasses that come down to your cheekbones are a good choice.” Think Jackie O’s iconic oversized glasses rather than John Lennon’s small, round shades. Sunglass frames should fit snugly on your nose and ears without pinching or rubbing. To prevent light from hitting your eyes from overhead, choose a pair that fits close to your face around the brow area, but not so close that your eyelashes are hitting the lenses, Royal says. Whether you opt for high-priced designer sunglasses or a more affordable pair you find at your drugstore, you can easily find sunglasses that are flattering and functional. And protecting your eye health is one sunglass trend that will never go out of style.

Sunglasses are especially important for children, says Peter Kehoe, OD, an optometrist specializing in kids’ vision. “UV eye damage is cumulative over a lifetime,” Kehoe says, “so it’s important to make wearing sunglasses a habit early in life. Children’s eyes are especially vulnerable because they’re still developing.” Choose sunglasses that provide full protection against ultraviolet light. Look for a label or a sticker that says one or more of the following: • Lenses block 99% or 100% of UVB and UVA rays • Lenses meet ANSI Z80.3 blocking requirements. • UV 400 protection. The coating that blocks UV radiation is clear, so a darker lens isn’t necessarily more effective than a lighter one. But hue does play an important role in color perception. Yellow or rose tinted lenses can make it difficult to distinguish changes in traffic lights. Gray, green, and brown lenses minimize color distortion and are a better choice when you’ll be behind the wheel. Polarized lenses reduce glare by filtering out the reflected sunlight that bounces off surfaces like water or pavement. They’re a good option for boaters or water skiers, and they can cut down on glare from flat, smooth surfaces like road pavement or the hoods of cars. The downside: It can be difficult to read your cell phone, GPS device, or a liquid-crystal display on a dashboard or ATM machine with polarized lenses. Polarization has nothing to do with UV protection, so check the label to make sure they provide full UV filtering. Eye care experts agree that price isn’t a gauge of UV protection. But very inexpensive sunglasses are likely to contain lenses that are stamped out of a mold rather than ground and polished, and that can affect optical quality. “Consistency is a concern with lower-priced glasses,” says Kehoe, a past president of

summer ‘13

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wellness massage: the ankle bone’s connected to the...

ment during walking, running, and athletic activities. Healthy ankle ligaments, made up of criss-crossed layers of collagen fibers, must be incredibly strong in order to protect the joint.

Article by Rosalie Jacobi Hutchens, BFA, LMBT, NC License #5792 Touch Matters Therapeutic Massage & Bodywork touchmatters1@suddenlink.net / www.touchmattersofgreenville.com / www.hhpofenc.com / 252-717-0012

Anatomy of an Ankle Injury

With summer activities in full swing, clients with ankle injuries often show up for treatment in massage therapists’ offices. For both dedicated athletes and weekend warriors, sprained ankles are one of the most common types of ankle injury. The focus of injury in a sprained ankle is most likely to be the ligaments of the outer ankle.

Anatomy of an Ankle The ankle has more than one joint. The true ankle joint (talocrural) is a simple hinge, allowing these up and down movements of the foot: Plantarflexion - Point your toes away from the knee toward the ground Dorsiflexion - Pull the top of your foot up off the ground toward the knee Another joint (subtalar) allows these side-to-side movements that keep us stable when walking on uneven surfaces: Inversion – Point your toes inward, as if to look at the sole of your foot Eversion – Point your toes outward, so the sole points away from the body Ankle ligaments are stabilizers. They allow controlled, safe side-to-side move

When the ankle accidentally rolls so that the sole of foot is facing inwards, the result can be stretching, tearing, or even rupturing of one or more of the outer ankle ligaments. Symptoms of a sprained ankle are pain, swelling, and restricted range of motion. Dr. Ben Benjamin, a nationally-respected doctor of sports medicine and a muscular therapist, teaches that while muscles heal fairly easily, ligaments are a different story. Ligaments may take months or even years to heal. Plus, chronic ankle pain often results from excessive scar tissue adhesions formed postinjury either within the ligaments or between ligaments and other structures.

Evaluation and Treatment The first thing a massage therapist will do when asked to treat a sprained ankle is suggest the client have an evaluation, possibly x-rays, and diagnosis from a doctor to rule out a break. Broken bones and severe sprains are outside our scope of practice. Special orthopedic tests pinpoint which ligaments are injured. Tests for lateral ankle sprains involve a therapist passively moving the ankle in specific directions. Once a break or rupture has been ruled out, and the ankle can be moved, selfprevention of adhesive scar tissue can begin. This involves elevating the ankle and gently moving it through its full range of motion. Walking should be avoided for a few days. Rest is advised to speed healing.

Deep Massage and Friction For mild to moderate ankle sprains, massage of the soft tissues of the leg plus friction applied sensitively back and forth across the injured ankle ligaments for several minutes will speed recovery and effectively encourage scar tissue fibers to realign in a more functional way. Superficial layers must always be treated before moving deeper, staying within the client’s limits of tolerance. Skin infections, open wounds, broken bones, and tendon rupture are some of the contraindications for doing massage. It is important to time treatments carefully. Massage should not be done in the acute phase of injury, at least 48 to 72 hours. Cross fiber friction is applied usually no earlier than five days after the sprain. Treatments are repeated about twice a week for two to four weeks. Successful treatment will demonstrate less pain and improved range of motion. References: Ankle Sprains, by Ben Benjamin, originally published in Massage & Bodywork magazine, February/ March, 2004.

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wellness mind + body: vitamins, minerals, and herbs... oh my! Article by Sarah Kate Coleman / www.yahoo.com

It’s important to know the difference between a vitamin, a mineral and an herb. The first reason is so the people at the store you just walked into don’t laugh at you when you ask for “that vitamin called ‘Elderberry’.” Let’s get this straight, Elderberry is an herb. Not a vitamin. In fact, it is a berry. And chances are, if you confuse any of the three to someone who knows even a little bit about the subject of natural health, that said person is probably going to be either frustrated or amused. The real reason why you should learn the differences between a vitamin, mineral and an herb is so that you can better care for yourself, and possibly the ones you love. If you understand what Vitamin C is and where it comes from and why you need it, then you will know what to do when you’re at work and realize, “I’m dragging and there’s no coffee/tea in sight anywhere... Oh wait! I need to fuel up on Vitamin C and some B Vitamins because I’ve been stressing my self out all day long!”

Vitamins The definition of a vitamin according to the Oxford Dictionary is “any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.”

Again, our bodies cannot make minerals, but we can absorb them through water, food, and through supplements.

Herbs The definition of an herb according to the Oxford Dictionary is “any plant with leaves, seeds, or flowers used for flavoring food, medicine, or perfume.” There are so many herbs, in fact, that I sometimes hesitate to call myself an herbalist because I can’t possibly become familiar with all of the herbs that could be beneficial to people. As an Herbalist, it is my pleasure and my responsibility to gather as much information as I can on a wide variety of plants that may prove to have medicinal benefits. Some examples of herbs are Aloe Vera, Boswellia, Chasteberry, Daminia, Eye-Bright, Fenugreek, Ginger, and Hawthorn. (I would continue but I can’t think of an herb that starts with an “I” at this moment. I’m sure it will come to me later.) All herbs are plants,a part of a plant or extract from plants. While there are a few nutritional supplements that come from animals, but these are not technically labeled as herbs. The correct label would be a “nutritional supplement,” in such cases as “Shark’s Cartilage,” “Snake Oil,” or “Emu Oil.” References: http://www.oxforddictionaries.com/definition/vitamin?view=uk http://www.oxforddictionaries.com/view/entry/m_en_us1268122#m_en_us1268122 http://www.oxforddictionaries.com/view/entry/m_en_us1254522#m_en_us1254522

Our bodies cannot make vitamins, but they can absorb vitamins through foods and supplements. Our bodies also deplete a lot of vitamins when we are stressed and when we exercise, which is why is so important for everyone to take a multivitamin. We don’t have the time to cook and eat right anymore. There are too many demands from life that are pulling not only me but almost everyone in too many directions to cook and eat the way that we should. It’s all too easy to easy the same things over and over simply because we like them and they’re easily available to us. While many vitamins have actual names such as, “Niacin,” all vitamins are most well known by their letters which are sometimes followed by a number. For example, “Vitamin D 3” or “Vitamin K1.” Not all vitamins are followed by a number though. Some vitamins are just letters, such as, “Vitamin A,” “Vitamin E,” and “Vitamin C.”

Minerals The definition of a mineral according to the Oxford Dictionary is “a solid inorganic (inorganic, meaning it isn’t alive) substance of natural occurrence.” When I think of minerals I think of the ground. Iron, Selenium, Magnesium, Calcium, Boron, all of these and many more come straight from the Earth in the shape of rocks, stones, metals, and different types of soil. We all need minerals. For example, if you don’t have Iron your red blood cells can't multiply properly, and you loose energy for starters. Next, you start to feel sick and achey because your body can't circulate as well as it could if your body was able to produce and keep up with the blood supply your body needs.

summer ‘13

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fitness personal training: 10 things your personal trainer might not tell you

instructions about proper form. This is especially important if you’re doing an at-home workout. “Model the video or demonstration exactly, paying special attention to the trainer’s breathing technique and form,” Trimble urges.

Article by Olivia Putnal from www.womansday.com/health-fitness.

5. You should begin to see results within 12 weeks.

Sometimes it can feel nearly impossible to get yourself in shape, which is why personal trainers are so helpful. Not only do they give you that extra push, but you also get the benefits of their expert knowledge and experience. Even with their guidance, however, your efforts will be in vain if you aren’t following the right diet and fitness regimen for you. To find out how you can improve your fitness routine, Woman’s Day spoke with top personal trainers for their secrets to getting the most out of your workout and living an overall healthier life.

Depending on your workout, the three-month mark can be a good indicator of how you’re doing. “In about 90 days, you should be able to notice results— whether it be that your jeans are a little looser, your quality of sleep is better or you just feel good all around,” Trimble says. Many people lose motivation if they don’t see results sooner, but you're changing your physique, so 12 weeks is about how long it will take before your workouts begin building lean muscle.

1. Set realistic goals and be confident.

As with any relationship, communication is vital when it comes to a healthy and happy experience. Faltus recommends giving your trainer feedback about how you are or aren’t liking the exercises, what is or isn’t working and anything else that’s on your mind. Most often, your trainer will check in with you before and after the workout. So use the opportunity to talk! “You know your body better than anyone else, so speak up at each session and your experience will be that much more enjoyable and exciting,” Faltus says.

Before starting your path to a healthier lifestyle, it’s important to be realistic about how much time you have for the results you want, and how you can achieve them. Colleen Faltus, private trainer at The Sports Club/LA in Boston, suggests compiling “a list of both short- and long-term goals. This will keep you motivated to accomplish and surpass them; it will give you focus and add some variety to your workout.” Another trick to staying focused? Be confident! Trainer Bill Trimble, founder of the workout Extreme Bill Trimble, says, “if you’re not confident and determined you can achieve your goals, you won’t. Make sure you try to stay positive and keep your head up, even on rough days.”

2. Get specific about what you want to achieve. Although you may think your trainer will automatically know what you want, that isn’t the case. Trimble says telling your trainer exactly what your goals are is the key to success. A weight-loss plan, for instance, will be different from a plan for someone trying to build muscle. Your trainer will design a routine based on your individual needs and lifestyle, so letting him or her know exactly what you want up front will help you get the most out of the experience.

3. Have fun! “Working out should be enjoyable. Your personal trainer is there to push you a little bit, but not intimidate,” says Trimble. During your initial consultation, talk with your trainer about activities you enjoy, your schedule and exercises you don’t particularly like. This way, he or she can devise a routine you’ll love. Another key to having fun is variation. “Incorporating other elements of fitness besides cardio will increase the likelihood of faster and more efficient weight loss,” explains Faltus. You’re less likely to become bored if you try new things.

4. Performing exercises correctly is imperative, so watch your form. To achieve the best possible results and stay injury-free, follow your trainer’s

Placement is everything. Our highly targeted magazines reach newcomers and residents in the market for your services and expertise. Call 252-355-8345 today to learn more.

6. Communication is the key to success.

7. You’re going to have bad days. “You’re going to fall off the wagon and have off days at some point,” says Trimble. “But get right back up and begin again without getting discouraged.” The biggest problem trainers see in their clients is that emotional confidence starts to dwindle when something goes wrong. “You have to believe in yourself and [believe] you can do it,” Trimble says. If you splurge on your eating one weekend, don’t beat yourself up—give it your all during your Monday workout.

8. If you don’t have a trainer, you can still stay motivated. On those mornings when you just can’t get yourself out of bed, it’d be pretty nice to have a trainer waiting for you at the gym. But you don’t need a trainer if you know how to find motivation elsewhere. Trimble recommends working out with a partner for extra encouragement. He also suggests choosing a fun workout so you’ll look forward to it. “These days, so many programs are easily accessible, such as at-home boot camp workouts, circuit training, online videos and specific plans such as the P90X workout.” And perhaps most important, be consistent. If you exercise on the same days every week, not only can you schedule around your workout, but you’ll be more likely not to miss it.

9. You have to eat right, too. Personal trainers aren’t miracle workers. After you leave the gym, follow the diet plan you’ve established for yourself (or with the help of a dietician). Trimble encourages his clients to keep a food journal. “Nutrition can be a problem, so writing it down and being able to look at it with my clients is helpful,” he says. You will be able to discuss what you’re eating with your trainer and also become aware of your food choices! One way Faltus suggests you start a good nutrition plan? Let yourself cheat. “Eating balanced meals filled with fruits, vegetables, grains and protein will prove successful in the long run. Remember to give yourself a ‘cheat’ nutrition day on the weekends.”

10. You’re probably not getting enough sleep. Serving Greenville and Eastern NC Since 1996

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“Lack of sleep causes a decrease in energy and motivation to accomplish both short- and long-term goals.” Not only are proper sleeping habits important for you mentally, but if you don’t rest your muscles properly before and after a good workout, you risk injury. Faltus says to “adjust your sleep schedule and get both quality sleep and a decent quantity of sleep. You’ll notice the difference in your overall performance, and your muscles will thank you too.”

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fitness training for an obstacle race Article by Pete Williams

This year over 2 million people will climb walls and monkey bars, plunge into icy water, and crawl through mud at races such as Tough Mudder, Warrior Dash, and Spartan Race. Spartan Race founder Joe DeSena, a former Wall Street broker who once completed 12 Ironman triathlons in one year, believes obstacle racing isn’t a version of running but a new endurance sport. We view it as a sport, that’s why it’s exploding, DeSena says. When you look at what you’re doing — running, jumping, climbing, crawling, even throwing a spear — it’s a far more natural sport than football, basketball, or baseball. Obstacle races require both strength and cardiovascular endurance, combining running with climbing ropes and walls, slithering under cargo nets and barbed wire, carrying sandbags and logs, leaping over fire, and crawling through claustrophobia-inducing tubes and tunnels. Since many athletes are either distance-running enthusiasts or anaerobic strength trainers, they may lack the overall fitness to navigate an obstacle course without walking parts of it. Runners have no problem covering the miles, but can be slowed by obstacles. Gym rats push through the obstacles, but can have trouble running distances. Instead of training by breaking workouts into separate strength and cardio days, think of obstacle training as an integrated workout, so you’ll be prepared to fly through any obstacle course, no matter how twisted. Here’s how: 1. Warm your core. An active warm-up such as the Core Performance Movement Prep routine is important before an obstacle race or training session since you’re using your entire body, often in ways you don’t expect. Front and side bridges, glute bridges, walking lunges, and lateral lunges not only prime you for movement, they’ll boost performance and help prevent injury. 2. Be a kid. In an obstacle race you’ll be called upon to navigate monkey bars, balance on beams, climb walls, and traverse ropes. Chances are you can find all of those things at your local playground. This is a great excuse to play with your kids, nieces, nephews or jusst head to the playground in the morning. 3. Choose your own adventure. Safety is the primary concern, of course. But there’s no reason you can’t run up and down that mountain of mulch available to the public at your local park. Those huge concrete culverts along your running trail waiting for installation? Why not bear-crawl through them as you will in a race? Instead of avoiding muddy trails after rain, embrace them. 4. Run off road. Obstacle races take place off road. Why train on concrete or asphalt, that’s harder on your body? Even in urban areas, you usually can run on the grass along sidewalks, through parks, on gravel or packed sand, and along waterways. Challenge yourself to run as much as possible off road. 5. Run intervals. You may already do this for your running program, but it’s more important in obstacle racing, which combines running and obstacles. After a warm-up run, alternate intervals of work and rest (e.g. three minutes of running at 80% followed by three minutes of walking or light running). 6. Run hills. Unlike the steady, paved inclines of road races or the run part of triathlons, obstacle races feature short, steep, off-road climbs. Your local park can be a perfect training ground. Sprint uphill and take twice the time to walk down. Repeat several times. Keep stride scompact to prevent hamstring pulls. 7. Mix it together. Obstacle training isn’t just about running. Simulate rhythms and challenges of a race by stopping every half mile to do push-ups, pull-ups, or burpees. Perform 30 mountain climbers or bodyweight squats. Or do a combo of exercises after each half mile. Make it continuous, mimicking a non-stop obstacle race.

summer ‘13

running: 6 tips to running through the summer heat

Article by Jenny Hadfield / www.Active.com

Summer is a great time to run. However the heat and humidity can play havoc on your running pace. The warmer the weather, the more challenging it becomes to adequately cool your body. Heart rates are higher and breathing is more rapid than your normal running pace. The body has to work double time in the heat. The good news is there are a few tricks for beating the heat and getting in your runs this summer. Switch gears and adapt. It takes about two weeks for your body to adapt to the heat and cool itself more efficiently. Slow your pace and reduce your intensity and get the run in rather than pushing through it. Doing so will allow you to more efficiently acclimate and continue to run. Your body will gradually become better at cooling itself in the warmer weather allowing you to continue to run at your normal pace. Work with the heat. Run by your effort level rather than your typical pace until you acclimate. If you are new to running, add power walk breaks every 4 to 8 minutes to cool yourself during your runs. It is all about managing your body core temperature and not allowing it to rise too much, risking overheating and really slowing down. Like a car, if the temperature rises too high you’ll overheat. Accessorize. Wear light colored, loose fitting wicking running gear. Technical apparel will allow moisture to pass through them to be evaporated, keeping your cooler. Wear sunglasses that filter UVA and UVB rays, waterproof sunscreen, and a hat or visor to protect your skin and eyes from the sun. Timing is everything. Run at cooler times of the day in the morning or in the evening. If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm. Extreme measures. If there’s a heat or poor air quality alert, take your workout indoors. You won’t get any super-human reward for pushing in dangerous heat and it will take your body longer to recover from the workout. Train smart. Hydrate during your workouts. For workouts shorter than 45 minutes, water works just fine. For longer runs, research suggests consuming about a cup of sports drink every 15 to 20 minutes to fuel your muscles and aid in maintaining electrolyte levels.

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fitness water to rehabilitate after injury or to cross-train. People with arthritis or other disabilities use water to improve fitness and range of motion and to relieve pain and stiffness. “Swimming is also desirable for people with exercise-induced asthma,” says Robergs, “as the warm, humid pool air causes less irritation to the airways.”

Fitness Benefits Not only is swimming easy on the body, it’s a great way to get fit, according to Tay Stratton, head swim coach at the Little Rock Athletic Club. Swimming recruits all major muscle groups, including the shoulders, back, abdominals, legs, hips, and glutes, she says. And because water affords 12 times the resistance as air in every direction, it really helps to build strength, she says. It is cardiovascular and strengthening at the same time, and not many workouts have that, says Stratton. But can swimming help you lose weight? There are some questions about how efficiently swimming burns calories, says Robergs. “Research done on swimming showed that weight loss seemed more difficult,” he says. “The theory is that the water submersion initiates a complex [nerve pathway] to lower metabolic rate.” And with a lower metabolic rate, the body uses fewer calories to maintain normal function.

swimming: fitness for everyone Article by Barbara Russi Sarnataro from www.WebMD.com / Reviewed by Louise Chang, MD

Angela Lane has great memories of swimming during childhood, spending endless summer days at the pool to find refuge from the heat. She became a lifeguard as a teen, and she swam for fitness during high school and college. Two years ago, things were different. At age 31, Lane weighed 200 pounds. She hadn’t been in a pool for more than 10 years. She began a weight loss program, and started to think about exercising again. “People would tell me, ‘You need to run or walk,’ but when I tried that, my ankles and knees hurt,” she says. “When I finally realized I needed to exercise, I said, ‘OK, what do I like?’ because if you like it, you’re going to do it more.” She took to the pool. Her first goal was completing just one lap.

While Robergs says these explanations need further research, Stratton says swimming can be a boon for weight loss — if you follow the same principles as with any other exercise, and challenge yourself. For weight loss, Stratton recommends interval training, in which you push yourself hard for short spurts, and then drop back to a less-intense level of exercise. “If you don’t do interval training, it’s just as if you’re doing a slow walk,” Stratton says. Sue Nelson, aquatic program specialist for USA Swimming in Colorado Springs, CO, has many success stories of obese clients who lost weight after they began working out in the water. One man was 500 lbs., had rheumatoid arthritis, and had to quit work because he couldn’t get around. “He went from a wheelchair to a walker to crutches to a cane to nothing by working out in the water,” says Nelson. “He became one of my employees and lost over 250 pounds.”

“Each week, I would get stronger and stronger,” says Lane. “Swimming really began to strengthen, condition, and tone my body without those harsh, jarring effects of some of those other exercise programs.”

Easy on the Body Exercise physiologist Robert A. Robergs says swimming is a good fitness choice for just about everyone, especially those who have physical limitations or who find other forms of exercise painful. “It is a good, whole-body exercise that has low impact for people with arthritis, musculoskeletal, or weight limitations,” says Robergs, director of the exercise physiology laboratories at The University of New Mexico in Albuquerque. Water’s buoyancy accommodates the unfit as well as the fit. Water cushions stiff joints or fragile bones that might be injured by the impact of land exercises. When immersed to the waist, your body bears just 50% of its weight; immersed to the chest, it'’s 25%-35%; and to the neck, 10%. Athletes use

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fitness How to Get Started If you’re ready to get started, experts recommend getting a swim coach or joining a masters swimming group in your area. Don’t be intimidated by the name; ‘masters’ just means over age 20. Masters swimming accommodates all levels, from beginners to advanced, and you don't have to want to compete to join. This type of group supports recreational swimming for fitness, and is a great way to learn technique — which is everything in swimming. Getting the rhythm of the strokes and the breath can be overwhelming at first. Coaches break it down and take you there slowly, practicing one part at a time. If you’re a beginner, start slowly. Try to swim for 10 minutes. Build up to a 30-minute workout, three to five times a week. Include a warm-up and a cool-down, and, in the middle, challenge yourself by working on endurance, stroke efficiency, or speed.

In fact, Nelson recommends that beginners start with vertical strengthtraining exercises in the pool. That means things like walking or jogging a length of the pool in waist-deep water, or doing some strengthening by sinking in up to the neck. “Instead of swimming with improper technique,” says Nelson, “we want to get them vertical to strengthen their core before they put their face in the water.” A comfortable swimsuit and a pair of goggles are all you need to start, say experts. You can even wait on the goggles if you're not ready to put your face in the water yet.

The Right Choice When Lane started swimming regularly two years ago, she didn’t feel good doing any other exercise. But after losing 20 pounds, and improving her strength and cardiovascular fitness, she was able to do fitness walking and, eventually, to run. She competed in her first triathlon this year. For Lane, swimming was the right choice.

“I really encourage [new swimmers] not to get frustrated,” says Stratton. “Swimming takes a long time. We’re land-based; the water feels so foreign to us.” There’s more than one way to tackle swimming. Before you feel comfortable putting your face in the water, you can practice drills with a kickboard, or even walk the length of the pool.

“It’s a good way to begin to get back into fitness without having such trauma in the body. And it’s also very relaxing,” she says. “Once you get your earplugs in, your swim cap on and you begin to swim, it’s just you and the water. There’s no cell phone, everything else just kind of fades.”

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fitness yoga versus pilates? Article by Melissa Eisler | www.Active.com

Yoga and pilates are often thrown into the same category. True, they’re similar practices, but they have some major differences that many people often don’t recognize. The first thing to keep in mind is that there are many different forms of yoga and pilates, which makes determining the distinctions between them a tough assignment. But, let’s give it a try by exploring some of the main differences.

Difference #1 — The Origin The practice of yoga originated in India more than 5,000 years ago. It has evolved over the centuries and cultures into many different types of yoga: Ashtanga, Kripalu, Bikram and Vineyasa, to name just a few. Pilates is a much younger practice, beginning in the mid-20th century by an athlete named Joseph Pilates. He created the exercises as a form of rehabilitation and strengthening. But dance is what made pilates really popular. Dancers around the world began modifying and utilizing the practice to help them become stronger in their training and performance.

Difference #2 — Mind, Body and Spirit Both yoga and pilates bring an understanding that the mind and body are connected. However, yoga adds an additional element to the mix—the spirit.

Exploring spirituality is a huge part of yoga practice, especially through meditation. While pilates focuses on creating an understanding that the mind and body are connected and how this can help in everyday life, yoga focuses on the mind/body/spirit connection.

Difference #3 — The Class Each class you walk into will be different, so it’s tough to pinpoint specific distinctions, but this is one of the most frequently asked questions, so here goes… Many yoga classes are flexible in routine. Postures, sequences and variations can be combined into tens of thousands of routines to create a class. So it will be up to the style of yoga you practice and the teacher guiding you to decide what’s on the agenda. There are some styles of yoga that have more of a set plan, such as Ashtanga and Bikram. Pilates classes are a little more structured. Because of this, you will more likely know what to expect when you walk into the door of a pilates class than in a yoga class. Another element that is often (but not always) brought into a yoga class is meditation. Many yoga classes use a chant or meditation to bring in the focus and dedication at the beginning, and to seal in and appreciate the benefits of the practice at the end.

Difference #4 — The Workout In both practices, you will gain strength and flexibility. Pilates classes offer a total body workout but focus on aligning the spine and strengthening the core. The exercises done in pilates classes almost always involve regimented movements to gain core and spine strength. Some classes and one-on-one sessions use machines to gain strength, while others keep you on the mat and use your body’s resistance to build results. In a yoga class, you will work out every muscle in your body equally. Each posture is accompanied by a counter-posture to assure you create balance in your body. While core-strength is definitely an important element in yoga, it is more of a piece of yoga, rather than the entire focus.

Difference #5 — Breathing Techniques Breathing and concentration techniques are important to both yoga and pilates practices. However, yoga uses breath work on a very deep level. In energetic flow-based yoga classes such as Vinyasa or Ashtanga, the practice is called the ujjayi breath, where yogis breathe in and out through the nose, matching these deep breaths to the movements and postures. Often in yoga classes, there will be segments dedicated to breath work, called pranayama. In Pilates, you inhale through the nose and exhale through the mouth.

Which practice is for you? If you are certain you want your practice to be spiritual and are looking to manage your stress, yoga may be the better option for you. If your priority is to focus on your back and core, pilates may be a better fit. If you don’t know where to start, try them both. If you are leaning towards one or the other, try them both anyway. That’s the only way to really know which practice you will enjoy and benefit from most. Namaste.

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fitness strength training: getting stronger, and leaner and healthier Article from The Mayo Clinic www.mayoclinic.com

Strength training is an important part of an overall fitness program. Here’s what strength training can do for you — and how to get started.

Getting started When you have your doctor’s okay to begin a strength training program, choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance. “On the 12th repetition, you should be just barely able to finish the motion,” Dr. Laskowski says. “When you’re using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise.” To give your muscles time to recover, rest one full day between exercising each specific muscle group.

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Despite its reputation as a “guy” or “jock” thing, strength training is a key component of overall health and fitness for everyone.

Also be careful to listen to your body. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you’ve overdone it.

Use it or lose it

You don’t need to spend hours a day lifting weights to benefit from strength training. “Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people,” Dr. Laskowski says.

Muscle mass naturally diminishes with age. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward R. Laskowski, MD, a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, MN, and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.”

When to expect results

Better yet, results are quick. Expect to enjoy noticeable improvements in your strength and stamina in just a few weeks. If you keep it up, you’ll continue to increase your strength — even if you’re not in shape when you begin.

Strength training also helps you: • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. • Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight. • Boost your stamina. As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age. • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes. • Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Consider the options Strength training can be done at the home or in the gym. Common choices include: • Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, abdominal crunches and leg squats. • Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store. • Free weights. Barbells and dumbbells are classic strength training tools. • Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

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fitness july-september 2013 event calendar Runs, Walks, Races, Events, etc. July Jul 20

Historic Beaufort Road Race

Beaufort,NC

Info: www.runtheeast.com

Aug 3

Goldsboro YMCA Sprint Triathlon

Goldsboro, NC

Info: www.runtheeast.com

Aug 3

Superhero Dash 10K/5K

Sanford, NC

Info: www.runtheeast.com

Aug 10

Yo Ho Ho Run

Beaufort, NC

Info: www.runtheeast.com

Aug 17

Family YMCA Youth Triathlon

Wilson, NC

Info: www.runtheeast.com

Aug 17

Muddy Buddies 5K

Dunn, NC

Info: www.runtheeast.com

Aug 24

Fitness Connection 5K & Fun Run

Greenville, NC

Info: www.ecrr.us

Aug 24

Cystic Fibrosis CF Climb

Raleigh, NC

Info: www.ecrr.us

August

September Sep 7

Run for One 5K

Greenville, NC

Info: www.runtheeast.com

Sep 07

Garden Spot Lion Trot 5K

LaGrange, NC

Info: www.ecrr.us

Sep 14

Run Your Heart Out 5K

Cary, NC

Info: www.runtheeast.com

Sep 14

3rd Annual Farmville 5K

Farmville, NC

Info: www.runtheeast.com

Sep 14

Youth 4 Abolition Freedom Run

Morehead City, NC

Info: www.runtheeast.com

Sep 14

1st Piper's Promise 5K

Goldsboro, NC

Info: www.ecrr.us

Sep 21

The Run for Literacy

Greenville, NC

Info: www.runtheeast.com

Sep 21

Hillbilly Hike Obstacle Race

Goldsboro, NC

Info: www.runtheeast.com

Sep 21

Run, Walk, & Roll for Rehab 5K

Greenville, NC

Info: www.ecrr.us or visit www.VidantHealth.com/rehab or call 252-847-4400

Sep 28

On the Run with Riley's Army

Winterville, NC

Info: www.runtheeast.com

Sep 29

Splash & Dash Kids Triathlon

Greenville, NC

Info: www.runtheeast.com

_______________________________________________________ Visit these sites for more information on these and other events: active.com, ecrr.us, runtheeast.com, runnc.com, and ncroadrunners.org. To submit calendar events, email: Kathryn@ImpressionsGroupLLC.com. Deadline for the next issue is Sept. 1, 2013. The next issue will feature October-December events.

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