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Harrison County

Health&Fitness Photos By Kevin Brown. Please Visit Us Online To View Full Photo Galleries From This Issue!

A Local Guide to Staying Fit and Living Healthy in Harrison County

A Supplement To YOUR Community Newspapers


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The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

March 14, 2012

Any Movement is Good Movement By Kevin Brown Twiner General Manager If you haven’t experienced it in awhile, Woodbine at 4:45 a.m. is, well, quiet. Very quiet. Just not much going on. Or, so it would seem. Walk (no, don’t drive) by the Movers and Shakers Building on Fifth Street across from Food Land, and there is activity – in the purest sense of the word. Angie Pryor, Woodbine, hosts a Boot Camp and exercise training program there. The day I visited the class for photos, there were four hearty souls moving more briskly than I was – normally, I’m a 7 a.m. kind of riser (a luxury afforded me due to my 32-second commute to work). The students start to arrive about 4:45 a.m. – by 5 a.m. most days (one class does start at 5:15 a.m.) the workout begins. And, trust me, they take no prisoners. It is a fast-paced, highenergy workout. Students may go at their own pace, but the concept of doing one’s competitive best comes out. “I offer workout classes that specialize in strength training and cardiovascular workouts,” Pryor said. “We use light weights and incorporate station work into the rou-

tines, too.” Pryor holds a degree in Family and Consumer Sciences Education, is herself active and fit, and she is exploring further training to become certified to teach and/or train in a more formal setting. She starting hosting the workout classes three years ago, she said. “I began teaching a very basic exercise class,” Pryor said. “I began teaching a very basic exercise class. I had my second child and continued to workout, but after my third child, I was ready to get back into instructing again. I began a kickboxing class in October 2011 and have continued with boot camp/strength classes. I have been active most of my life.” Living an active, healthy lifestyle has been the only way of life for Pryor since her youngest memories. “Growing up, we were always very active,” she said. “I can remember very few times just sitting on the couch, watching TV. We were always outside, doing something and that has carried through to the way Aaron (her husband) and I have been raising our children. We love being active with them and try to live a healthy, active lifestyle. I played sports year

round in high school and was very active in intramurals at Iowa State. There is a wide variety or ages taking her classes, she said. “I currently have a high school senior enrolled in the class and we have members who are in mid-50s, so it is really open to any age and any ability,” she said. “Our motto is: ‘Any movement is good movement.’” It motivates me that so many different ages and abilities choose to take the class, knowing it doesn’t matter how many jumping jacks you can do, or how long you can hold a plank – but rather they are just looking to live a healthier lifestyle. THAT is what is important and I’m very thankful to be a part of that.” Motivation is not an issue for Pryor or the students in her classroom – it is a group thing. “I tell the ladies in my class that THEY are my motivation,” Pryor said. “It motivates me to workout and lead a healthy lifestyle knowing that others are putting in their time and their effort to do the same. When you have others who are willing to wake up at 4:30 a.m. to get a workout in how can you NOT be motivated to do the same?!” And, there is an added motivation to

Pryor’s workout – she wants to be able to eat and “stay in the kitchen.” “Yes, I love sweets and, yes, I love to be in the kitchen cooking, but I also know that my health relies on working out five to six times a week in order to STAY in the kitchen,” Pryor said. “Leading a healthy lifestyle is all about balance: finding what works for you and your family and trying to make healthier choices. I also try and work different part of the body on different days so, hopefully, those involved don’t get bored throughout the week.” Time, Pryor said, is the biggest barrier to a successful exercise and living healthy routine. “I number of us in the class have laughed

done. When we KNOW that we can get in a good workout before our day really begins – getting kids up and going, going to work, etc – we’ve chosen to make it a priority, which means we are choosing to make our health a priority.” The Boot Camp classes meet five mornings a week. On M o n d a y s , Wednesdays and Fridays, there are two half hour classes are available – 5 a.m. and 5:30 a.m. On Tuesdays and Thursdays, there is one intense 45minute class from 5:15 a.m. – 6 a.m. These classes will end March 23. However, one more six-week class session begins Monday, March 26, with the same Monday, Wednesday, Friday schedule as above. On Tuesdays,

and summer,” she said. “The group would meet somewhere, then decide what workout they feel like doing that day – a three-mile hilly walk, a six-mile nonhilly workout. The crucial thing is to have someone to do the workout with and being able to pick and choose your workout on any specific day will, hopefully, help others get up and going!” Pryor said she has done personal, oneon-one training, but prefers class settings. She does offer meal planning ideas and concepts for healthy cooking. “I am looking to put out a cookbook this fall that offers not only family friendly meals, but also that have a healthy kick to them,” she said. “You don’t

Angie Pryor, Woodbine, leads the Tuesday morning high intensity workout class at Movers and Shakers this week. (Twiner/Herald-Observer photo by Kevin Brown)

about having to get up at 4:30 a.m. in the morning JUST to get in 30- to 60-minutes to ourselves in order to workout,” she said. “If we didn’t do it then, it gets pushed to the back burner throughout the day and eventually doesn’t get

Thursdays and Saturdays, Pryor is exploring launching a similar program in Dunlap. “I am hoping to get a walking and running group together in the mornings to workout outside in the beautiful weather for spring

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have to eat a salad everyday to eat healthy – there are so many options available to you and your family. I am very excited for the cookbook!” Angie and her husband, Aaron, are Woodbine natives. The couple has three children – daughter Charlie is 5 and sons Cal and Carver are age three and one, respectively. “I grew up here and moved back after college,” she said. “I love

Angie Pryor on Page 3


March 14, 2012

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The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

Pryor makes fitness part of day Angie Pryor from Page 2 Woodbine and I always have. I taught seventh- to twelfthgrade family and consumer sciences at TriCenter for four years before I began staying at home with my children. I also baby sit for my two nephews throughout the school year.” Aaron works in Omaha and continues to work with his brother in the cattle

business here in Woodbine. They were high school sweethearts. “We dated throughout high school and college and we both had no doubts about moving back home after college,” she said. “We love the small town atmosphere and love being able to let our kids play outside and love having our family so close.” And, she said Woodbine – as a com-

munity – I well on its way to being healthier. “Woodbine is well on its way to continuing healthy lifestyles,” she said. “We have lots of opportunities right here in town to help achieve any healthy goals you are looking to attain. Jackie Thomsen has a gym that has everything you need to exercise, as well as offering different types of classes throughout the year. Scott Thompson continues to amaze me

with his Tai Kwon Do and the number of people who are involved in those classes. I love that Penny and Danielle Peterson have opened their dance studio to help all ages get more active. If you are lacking for something to do, you aren’t looking hard enough!” For Pryor, the bottom line to living a healthy lifestyle is how personally rewarding it can be. “I have chosen to

make this a priority,” she said. “It is now a normal part of day. If it doesn’t get done – I am tired, groggy and grouchy! To me, it’s worth it to put in 30to 60-minutes of effort to make the remainder of my day that much better.” And, she adds, you don’t have to attend a class to be healthy. “You don’t have to join a class or pay a membership to a gym to exercise or get in a workout,” she said.

“Go on a walk, ride bikes with your kids or grandkids, take the steps instead of the elevator, park in the back of the parking lot and walk to the store – it’s all about priorities. If you choose to make fitness/health a priority, you will find a way to get exercise in, whether its 10 minutes or doing something here and another 10 minutes later doing something else – it’s all about your choices and priorities.”

Whether stress or sore, massage therapy may be your best answer By Kevin Brown Twiner General Manager It has been a long day at work. Nah, all week. Boss, wife, kids, insurance salesman, and the neighbor’s dog – all vying for that last and final nerve you have that is still functioning. So, you decide to run that steep hill in the park under the water tower. A short burst of energy charging up and down several times – just like you did when you were in high school. Except, well, you’re not in high school. Been a few years – and several pounds ago. That half hour of “stress relief” has now earned you a sore back, leg and neck muscles. Not to mention that blow to your ego when you realized you could only do five hill runs – thirty was the norm just a few years ago. But, what can you do to gain pain relief when Ben Gay just isn’t doing the trick? Emily DeForest, Woodbine, has the answer: Massage Therapy. “I started doing massage therapy at T h o m s e n Chiropractic, Woodbine, in December 2011,” DeForest said. “In a few months, I will be moving to Kayla

Kruse’s new shop – Re.ac.tion. I also do massage in Logan at JusTeazin.’ I have been doing licensed massage therapy (LMT) for four years.” DeForest is fully licensed to help ease those troubled feelings of stress, tight muscles after a strenuous workout, that lower leg sports injury from the tennis court, or just to provide a relaxing pampering to end a hectic work week. “I went to school at Tidewater Tech in Chesapeake, Vir., then moved back and I went to Kaplan University, Omaha, Neb., for six months,” she said. “I have worked at the Prairie Life Center and Massage Envy in Omaha.” Cost for her therapy services include: * S w e d i s h Massage/Pregnancy – 90-minute session, $80; 60-minute, $55; and 30-minute, $30. * Hot Stone – 90minute session, $95; 60-minute, $70; and 30-minute, $45. “I do have gift certificates available, too,” DeForest said. Massage offers many health benefits besides just the obvious, she said. “Massage can reduce stress, relieve join and muscle pain, relieve back pain and headaches, increase energy, control blood

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pressure, increase infant growth, boost immunity, improve circulation, and help relax the body,” she said. “Massage is a

form and then we will go back to the massage room,” she said. “I’ll ask where they want the most work done and how much

DeForest uses a traditional massage table that clients lie on. She also uses massage lotion for easier gliding on skin and mus-

Emily Deforest, licensed Massage Therapy Technician, showed her new work area at the Nov. 29 Open House hosted by Thomsen Chiropractic in Woodbine to a guest that evening. DeForest provides a full range of therapy services and will soon move to Re-ac-tion Salon on Walker Street. (Twiner/HeraldObserver photo by Kevin Brown).

great way to feel better and when you feel better you have more energy and a better outlook. In my opinion, everyone should experience a massage at least once in their life.” DeForest understands that some new clients might be nervous about the service, but she says she works with each person individually to tailor the service to both the complaint and the person’s comfort level. “When a new client comes in, I’ll have them fill out an intake

pressure they like, and if they have any questions or concerns. Then, I leave the room while they dress down and get on the massage table. I then go back and make sure they are comfortable and adjust if not. Then, I start the massage. For an hour massage, I do half on the back and half on the front. For a 30-minute massage, I let the client decide if they want a full body or just backside or wherever they are having the most discomfort.” To do her job,

cles. “I do use a heat pack occasionally,” she said. “I also have hot stones for the hot stone massage. I put the stones in a roaster like thing and when they get hot, I lay them on the body and massage with them. The heat helps the deeper muscles relax in the body. It is very relaxing and great for cooler days.” Deforest works with all ages but for minor, she needs a parent or guardian’s signature of consent. She said there is no

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one set plan for massage therapy. It depends on the individual and the need, she said. “I have people who

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come in weekly, biweekly and monthly,” she said. “I love working with people and meeting new people. I like to make people feel good and to help them have a better day and what better job to do that than being a massage therapist.” Trends in the massage professional include hot stone, aromatherapy, deep tissue, lymphatic, pregnancy, Shiatsu, sports, Swedish, Thai and Watsu (water massage). I don’t do all of these, but I am definitely working towards them.” DeForest has lived in Woodbine for the past four years. She is married to Tim and the couple of have three daughters – Valery, 6; Lauren, 4; and Ellie, 2; and one on the way. For more information, please contact DeForest at Thomsen Chiropractic, 410 Ely St., Woodbine, or call (712) 647-3444.


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The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

March 14, 2012

Logan Health & Fitness expands equipment, corporate accounts two family members. on Wednesdays and said. "She will also said. By Mary Darling They have started a The corporation guarThursdays. There is a help with nutrition if Logan Heraldschedule board avail- the client is interest- corporate membership antees payment. Observer Editor One of the new poliprogram and recently When Gary Guge able for clients to sign ed." cies initiated, they "She helps the signed up Mosaic. and Paul Wilderdyke up. may have They have a corpo- think "She teaches aero- clients identify and set purchased Logan Health and Fitness in 2011, a goal was to increase membership, and they are pleasantly surprised it has more than doubled since they took over. They have made several improvements including the addition of an infrared sauna in July, new shoe racks, converted the storage room to a changing room, added a 42-inch flat screen TV and redecorated the lounge area. But by far, they both say their biggest asset is hiring Mary Lynn Espenmiller, as a fitGary Guge, Logan, and Paul Wilderdyke, Woodbine, are the new co-owners of Logan Health and Fitness, ness coach. 105 N. Fourth St., in the Fourth Avenue Mall. (Twiner/Herald-Observer photo by Kevin Brown) Espenmiller, who started in January, bics, the proper way to personal goals. And rate rate for five mem- helped them increase works with clients at use weights, floor does it all with enthu- bers and above from a membership, is not both company. It is good requiring a year comtheir convenience, but exercising, cardio and siasm," has hours at the center toning," Wilderdyke Wilderdyke and Guge for an Employee and mitment. They have

other length memberships available. The age of their members varies all the way from 16 to the upper 70's, they said. "We have heard comments from people that they are glad we are here," Wilderdyke said. "They enjoy coming in and it’s like a family. Everyone is friendly." "A number of newcomers have said they didn't realize we had this amount of equipment," Guge said. They currently have eight weight machines; three treadmills; one elliptical; two incumbent bikes, dumb bells and a gym ball. They are happy to hear their clients tell them, "We feel a lot better since we’ve joined and been working out.

Espenmiller enjoys active life An invitation from sister-in-law Donna Emswiler sent Judy Cates, 68, on the path to a healthy lifestyle. Emswiler, a member at Logan Health and Fitness, invited Cates to come with her one day. "I started with the machines and going three times a week," she said. "Paul Wilderdyke said they were going to hire a fitness coach and thought I might be interested, and I said yes." In January, Cates began taking classes from fitness coach, Mary Lynn Espenmiller. "It's been wonderful," Cates said. She changed my whole process. She starts you out at your level of fitness with your

goals in mind," she said. Cates said she chose to exercise at Logan Health and Fitness because it is convenient and affordable. "Paul and Gary have made many improvements to the business," she said. "They added the sauna and the fitness coach." Cates said Espenmiller has her doing more free weights and core work now and just a few of the machines and cardio machines. Cates said of course she is sore at times after working out. "But I feel better about myself," she said. Cates said she hasn't really had any

weight loss but her upper body strength is much improved. Besides the fitness center being very convenient, it's friendly, she said. "Before I retired, I worked in Omaha and didn't get to know many people in Logan. Now along with working out, it's a social hour and I get to meet new people." "There is something for everyone to work at their own fitness level," Cates said. She also cited the available flexible hours as another positive aspect. Since Cates first began her exercise routine, she said she's gotten stronger and learned how to do exercises the proper way from

Espenmiller. "And that makes a difference so you don't get injured," she said.

Judy Cates, Logan, works out on the eliptical training machine at Logan Health and Fitness recently. Cates is at the fitness center daily and uses the time to improve her health and meet new people. (Twiner/Herald-Observer photo by Kevin Brown)

Stessman completes perceptorship at Thomsen Chiropratic recently Nicole Stessman is on her way to becoming a Doctor of Chiropractic. Stessman recently completed a preceptorship at Thomsen Chiropractic in Woodbine as her final trimester of her time at Palmer Chiropractic College. Dr. Jackie Thomsen, a Palmer graduate, was excited when Stessman presented her with the opportunity to host her as an intern. She would be the first intern Thomsen has worked with in her office since it opened thirteen years ago. "I look forward to hosting more interns from Palmer, but can't

imagine it will be as good as having Nicole here," says Thomsen. During her three months at Thomsen Chiropractic, Stessman learned the ins and outs of a chiropractic office. She learned about the duties of a front desk worker including filing claims with insurance, billing, and the every day tasks of filing and paperwork. Dr. Thomsen showed Stessman chiropractic techniques that she uses on a regular basis and how to apply them to patients based on the differences between each patient. Stessman observed exams, consults, and adjustments and was

also able to adjust patients herself. She performed many DOT physicals and filled out the appropriate paperwork for any patients she worked with. "I learned even more than I expected from working with Jackie. I feel more prepared to do this on my own now," summarizes Stessman. Stessman will spend the next few weeks studying for her board exams. She hopes to move to Layfayette, Indiana where she will work in a chiropractic clinic and eventually open her own clinic. "If Nicole decides to stay around here, I'd

of be more than happy to 2004, Simpson College Doctorate have her as an associ- in 2008, and two Chiropractic. She is ate in my office," states weeks ago she walked the daughter of Jerry across the stage at Stessman and Cindy Thomsen. T h o m s e n Palmer receiving her Stessman. Chiropractic was a perfect fit for Stessman, not only because she was able to live at home with her mom and be close to her family, but because of her desire to specialize in chiropratic pediatrics. Dr. Thomsen is a Diplomate in Clinical C h i ro p r a c t i c Pediatrics. Stessman was able to observe and adjust patients ranging in age from weeks old to high school aged, in addition to adult patients. Stessman graduated Nicole Stessman is pictured providing chiropractic from Boyer Valley in care to a patient. (Photo Submitted)


March 14, 2012

The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

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Images of Recent Winter Exercise Class At Thomsen Gym

Photos By Kevin Brown

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The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

March 14, 2012

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Health & Fitness, March 2012