October/November 2015 Southern Indiana Fitness Source by NT_publications

FOR A MORE ABUNDANT LIFE.

OCTOBER/NOVEMBER 2015

SOUTHERN INDIANA

Setting the ‘barre’ Pure Barre introduces new workout to Southern Indiana

PLUS:

PINK RIBBON PROGRAM WORKOUT

TRAINING THE OLYMPIC LIFTS

SOUTHERN INDIANA

PUBLISHER | Bill Hanson EDITOR | Jason Thomas DESIGN | Stephen Allen P H OTO G R A P HY | Christopher Fr yer Ty l e r S t e w a r t

FROM THE

EDITOR // JASON THOMAS

CONTRIBUTORS Tarah Chieffi is a health and nutrition educator in the Louisville and Southern Indiana area. Her passion is working with women before, during and after pregnancy to achieve health and happiness through physical fitness and a real food lifestyle. Learn more by visiting her website www.whatigather.com.

TARAH Tyler Stewart is a staff photographer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.

TYLER WHERE TO FIND US ON RACKS: We offer free copies of Fitness Source at numerous locations around Clark and Floyd counties. ONLINE: www.newsandtribune.com/fitnesssource ON FACEBOOK: Southern Indiana Fitness Source Magazine

OUR MISSION STATEMENT Southern Indiana Fitness Source is designed to reach citizens of Southern Indiana who are interested in improving their personal wellness. We are a source of content regarding physical, mental and spiritual health. We provide information that will motivate, educate and encourage our neighbors to turn knowledge into action that will result in behavioral changes. The editorial content of Southern Indiana Fitness Source is intended to educate and inform, not prescribe and is not meant to be a substitute for regular professional health care. Southern Indiana Fitness Source is a publication of the News and Tribune.

SOUTHERN INDIANA FITNESS SOURCE 221 Spring Street Jeffersonville, IN 47130

The ‘barre’ has been set Megan Wade is putting her dream into action. And it took plenty of sweat. Wade has opened Southern Indiana’s first Pure Barre studio. Only the fourth Pure Barre studio in Indiana — the closest Hoosier location is in Indianapolis — Wade’s 1,500-square-foot facility at 4317 Charlestown Road boasts eight instructors teaching the nation’s largest and fastest growing barre concept. What is barre? Set to upbeat music and an encouraging instructor on a microphone barre “lifts your seat off the back of your thighs, tones your arms and thighs and flattens your abs in record-breaking time,” Wade said in this issue’s cover story. “Usually clients see results in 10 classes or less. Consistency is the key here.” Barre is women-focused and music-driven while suitable for any age group and physical fitness level, according to Wade. Ballet bars are used for stability and balance, while mirrors help participants with their form. The workout offers something different from the typical gym routine.

“Pure Barre classes are always challenging,” Wade said in an interview. “We are creatures of habit so we like to do something and go into somewhere knowing that something is not going to change, you know what to expect “However you can go into a Pure Barre class and know what to expect but it’s still very challenging and very different every time you walk into barre.” Wade decided to open her own studio after working in medical sales for 12 years and being away from her family. She practiced at a Pure Barre studio in Louisville for four years — three of those as an instructor — before embarking on her own journey. She seeks to build a community of women in Southern Indiana similar to what she experienced in Louisville. Given her determination and hard work, there’s no doubt Wade will succeed. — Jason Thomas is editor of Southern Indiana Fitness Source magazine. He can be reached via email at jason.thomas@newsandtribune.com.

Planning holiday meals and snacks can be a challenge for everyone. Persons with Type 2 diabetes will need to take extra care during the holidays because healthy eating is one of the best ways to manage Type 2 diabetes. Read this article for tips on foods to eat or avoid in order to balance blood sugars.

// JANET STEFFENS, M.ED.

ENJOY Some not-so-scary treats // TARAH CHIEFFI

WORKOUT

Training the Olympic Lifts // CASE BELCHER

COVER Pure Barre owner Megan Wade, center, and instructors Catherine Blevins, left, and Miranda Popp, will provide Southern Indiana it’s first Pure Barre class in their New Albany studio off Charlestown Road. The studio will have eight instructors teaching the nation’s largest and fastest growing barre concept. PHOTO BY TYLER STEWART

// Southern Indiana Fitness Source Partners

More than just a ‘Blue Christmas’ Seasonal Affective Disorder affects millions of Americans. Seasonal Affective Disorder (SAD) is a type of depression that is tied into a season, most often the months of winter. As the days grow shorter and colder, and the amount of sunlight lessens, about 15 percent of Americans suffer from the effects of the changing seasons.

// TOM MAY

CONTENTS

Delicious holiday dining with Type 2 diabetes

ENJOY / AVOID

Y O J N E Some not-so-scary treats // TARAH CHIEFFI // photos by CHRISTOPHER FRYER

Pumpkin Spice Muffins

If you are throwing a Halloween Party this October or need a fun, healthy treat to send to school with the kids, try out one of these healthy alternatives to typical sugar-filled Halloween treats. These treats are filled with not-so-scary real food ingredients, but are just as delicious!

ENJOY - GRAIN FREE RAISIN PUMPKIN SPICE MUFFINS INGREDIENTS • ½ cup grass fed butter or ghee, melted • 6 eggs, beaten • ½ cup pumpkin puree (NOT pumpkin pie mix) • ¼ cup maple syrup • ½ cup coconut flour • 1 tbsp pumpkin pie spice • ⅛ tsp salt • ⅓ cup raisins

DIRECTIONS • Preheat your oven to 400 degrees F. • Grease a silicone muffin tray or use paper liners. • Combine butter, eggs, pumpkin puree and maple syrup in a large mixing bowl together until well beaten. Sift in coconut flour, pumpkin pie spice and salt while still beating. Stir in raisins. • Divide the batter evenly into the muffin tins, about ⅔ full. Bake for approximately 16-18 minutes, until golden brown on top and a toothpick stuck in the center comes out clean.

AVOID | KRUSTEAZ PUMPKIN SPICE MUFFIN MIX (PREPARED) Serving Size - 1 Muffin 6 / Southern Indiana Fitness Source / October/November 2015

154

102mg

120mg

2.2g

3.8g

230

0mg

230mg

<1g

19g

Spooky Ghost Treats

ENJOY - BANANA PEANUT BUTTER GHOSTS INGREDIENTS • 6 bananas, peeled • ½ cup peanut butter or other nut butter (no sugar added) • 36 raisins

DIRECTIONS • Cut each banana in half down the center. • Cut each half lengthwise down the middle. • Spread peanut butter on the flat side of each banana half. • Use three raisins to create eyes and a mouth.

AVOID | MARSHMALLOW PEEP GHOSTS Serving Size - 3 Peeps

Peanut Butter Cups

122

0mg

50mg

2.2g

9.4g

110

0mg

10mg

26g

ENJOY - DARK CHOCOLATE PEANUT BUTTER CUPS INGREDIENTS • ¼ cup peanut butter (no sugar added) • 3 tbsp coconut oil, melted, divided • 1 tsp vanilla • 1 cups dark chocolate chips

DIRECTIONS • Stir peanut butter, 2 tbsp coconut oil and vanilla together until smooth. • Melt chocolate chips and remaining 1 tbsp coconut oil in a double boiler over low heat until smooth, stirring occasionally. • Line a mini muffin pan with paper liners. Pour about 1 tsp of chocolate into the bottom of each liner. Freeze for 10 minutes until chocolate is hardened. • Spoon about 1 tsp of peanut butter on top of hardened chocolate and place in freezer for about 10 minutes. Store in the refrigerator.

AVOID | REESE’S PEANUT BUTTER PUMPKINS Serving Size - 1 Pumpkin

54 170

0mg

12mg

2.9g

0mg

125mg

17g

Southern Indiana Fitness Source / October/November 2015 / 7

WORKOUT 8 / Southern Indiana Fitness Source / October/November 2015

WORKOUT

Training the Olympic Lifts // workout: CASE BELCHER // model: CASE BELCHER // photos: TYLER STEWART If you have questions or would like to learn more about the Olympic Lifts, contact Belcher at case@fourbarrelcrossfit.com

he 2016 Olympic games are less than a year away, and the media has started to hype the athletes as well as the host city (Rio de Janeiro). While the typical big hitter events like track and field and basketball are getting a lot of attention, one sport that is getting more attention than usual is Olympic Weightlifting. The sport of Olympic Weightlifting consist of only 2 movements: the “snatch” and the “clean and jerk.” In the snatch (see below), the athlete pulls the bar from the floor with a wide grip and catches overhead in one fluid motion before standing up to full extension. For the clean and jerk (see below), the athlete pulls the bar from the floor, catches the barbell on the shoulders, stands, and then propels the bar overhead into a full lockout position. The sport is divided into several weight classes, and in a weightlifting meet, each athlete has three attempts to establish their heaviest possible snatch and clean & jerk.

While the Olympic lifts are a sport in themselves, they are also used to improve strength and performance in athletes and everyday people. Due to CrossFit and other fitness programs that use the Olympic lifts for everyday trainees, the sport has had a recent explosion in popularity. The governing body of the sport, USA Weightlifting, has seen a huge spike in membership over the past decade. Approximately 10 years ago there were just over 5,000 active members in USAW. By 2012 that number had grown to 9,000, and now, in 2015, that number has grown to over 22,000. These stats reflect the approximate number of lifters competing in the sport of weightlifting, but from a broader perspective, they don’t begin to represent the number of people using the lifts in their everyday training — which is likely in the hundreds of thousands or millions.

continued on page 10

Southern Indiana Fitness Source / October/November 2015 / 9

continued from page 10

Training the Olympic Lifts

The Olympic lifts are now utilized in weight rooms across the country. From high school athletes, to weekend warriors, to Olympic hopefuls, the snatch and clean and jerk, are being used not only for purposes of sport, but for a superior tool in improving the strength, mobility, and balance of all its practitioners. The Olympic lifts are unparallelled in their ability to train strength, speed, mobility, and coordination, and thus have amazing effects on the overall functionality of the human body. In addition, the lifts are a highly efficient way to train all the muscles of the body and demand a high degree of work capacity in a short period of time. Lastly, when executed under under the guidance of a coach, Olympic lifting has a lower injury rate than most recreational sports, and is thus a very safe form of training. There are many variations of the snatch and clean and jerk, but we’re showing the two most common variations of the lifts in this month’s workout: The Squat Snatch

Pull / Extension

The lifter drives through the heels keeping a flat back and the chest over the bar for as long as possible. The barbell slides up the leg to the lifter’s hip as the lifter extends the knee, hip, and ankle and jumps in order to elevate the bar as high as possible.

The Squat Clean + Split Jerk *Since the Olympic lifts are very technical, we advise finding a certified USAW coach who can help you learn and properly execute the lifts. In addition you need simple yet special equipment - a quality barbell and bumper plates that can be dropped from overhead if need be.

Catch / Overhead Squat

WORKOUT

A SHORT EXPLANATION OF THE LIFTS There are entire books written on the mechanics of the Olympic lifts. For our purposes, we’re going to keep it simple and only touch on the highpoints.

Snatch For the snatch, the lifter pulls from the floor with a hip width stance (maybe slightly wider depending on preference) and a wide grip. (Pictured on page 8)

10 / Southern Indiana Fitness Source / October/November 2015

Once at full extension the lifter jumps, shrugs, and pulls the body beneath the bar to catch in an overhead squat position.

WORKOUT

Finish

Once in the catch position the lifter stabilizes and stands the bar up to complete the lift.

Clean & Jerk

In the clean and jerk, the lifter pulls from the floor with a hip width stance (maybe slightly wider depending on preference) and a grip that is a few inches outside of the hips.

Pull / Extension

Keeping the back flat and the arms straight for as long as possible, the lifter drives through the legs, jumps, shrugs, and then pulls with the arms to get the barbell â&#x20AC;&#x153;weightlessâ&#x20AC;? so that he/she can pull into the catch position.

Front Squat/Catch

Once the barbell is caught on the shoulders in the front squat position, the lifter stands to full extension and sets up for the jerk.

continued on page 12

Southern Indiana Fitness Source / October/November 2015 / 11

WORKOUT

INCORPORATING THE LIFTS INTO YOUR WORKOUT

continued from page 12

Split Jerk

The lifter dips and drives with the legs in order to pop the barbell off the shoulder and once again make the barbell â&#x20AC;&#x153;weightless.â&#x20AC;? During this time, he/she jumps under the bar to catch overhead in the split position.

Finish

Lastly the lifter brings the feet back in line while keeping the arms fully extended in order to finish the lift.

12 / Southern Indiana Fitness Source / October/November 2015

Instead of providing a specific workout with sets and reps, we encourage you to seek out more information on the Olympic lifts and how they can be incorporated into your training program. Athletes training for the sport of weightlifting will perform many variations of the lifts along with squatting, pulling, pressing, and accessory work. People using the lifts as part of a broader training program may only execute one or two variations of the lifts a few times a week. It really depends on your body and your goals. Nonetheless, do not let the technicality of the lifts intimidate you. A good coach will break the lifts down into very simple progressions and will help you build slowly in load and technicality. A good place to start this journey is by contacting a local CrossFit gym or USA Weightlifting Club.

winter

long to accomplish two tasks with each reading of Scripture. I want to understand the original setting so clearly that it vividly leaps off the page and engulfs me. And I want to understand it so clearly that I can easily make specific applications to the dusty and parched paths of my life’s journey. Which brings us to “Come before winter.” It is talk from a dungeon. It is not original with me. The words served as a title of a devotional book by Charles Swindoll. But they were lifted by him from a chamber of horrors hidden deeply beneath the cobblestone streets of ancient Rome. Isolated, grim, famished, a lonely prisoner whose days were numbered sat staring at the walls. The words are recorded in the last chapter of the second epistle to Timothy. The prisoner’s name was Paul. His friend was Timothy — and it is to him that these words were addressed. As I drop into his cell, I identify with an old man and a chill makes me shiver. I am afraid. I feel alone. The rattle of heavy

chains, the smell of dirt and death, the presence of insects only increase my anguish. No glimmers of sunlight penetrate the gloom, or the despair of my heart. I only have a few needs, but they are intense. I need my cloak. I must have left it at the house of Carpus in Troas. You should have no trouble finding it, Timothy. It’s an old thing, but it has seen me through many a bitter winter. It’s been stained with the salt of the Great Sea, frozen with the snows of Pamphylia, gritty from the dust of the Egnatian Way, crimson with my own blood from that stoning at Lystra. I need the books. My mind needs to wander beyond these walls. I have far too much time to think without direction. The books will help set me at ease. I need to use the winter months to warm my spirits with the fire of challenging, motivational books. And the parchments! I especially need the parchments. They are my most treasured possessions, Timothy! I need the comfort of David’s psalms, the fortitude of the prophet’s pen, the

// Tom May

tgmay001@gmail.com

FAITH

Come before

perception of Solomon’s wisdom. They will keep my heart warm and my hope high. And Timothy, I need you. Make every effort to come ... come before winter. Come before November’s winds howl away the leaves from the trees. Come before snow covers the flats and freezes the ponds with its icy blanket. Come my friend ... the time of my departure has come. I need to be prepared. I need to renew my hope. I need to get through this barren and bitter season. Please, Timothy, come ... Winter approaches. Some may be facing some really tough decisions. Doctors, lawyers, counselors, accountants, and managers may be saying some difficult things to hear. There may be a need for guidance. It might be correction that is needed. The soul cries out for encouragement. Winter looms large. It’s cold, bitter harshness can leave the spirit less than pliable. Loved ones struggle. Be the one who comes before winter.

Tom May is the Editorial Director at eCondolence.com, a website offering support to the grieving. He is an adjunct instructor for the Communications Department at Indiana University Southeast. He has held paid and voluntary ministry positions at several churches in the tri-state area. Reach him at tgmay001@gmail.com

Southern Indiana Fitness Source / October/November 2015 / 13

NUTRITION

HAVING SOME FUN IN THE KITCHEN PREPARING A HEALTHY MEAL CAN INVOLVE CHILDREN Getting a healthy dinner on the table is a lot easier said than done when you have kids screaming, hanging from your legs or pulling at your shirt tails, but that doesn’t make it any less important. It is possible to keep children of any age entertained and involved in the kitchen ... it just takes a little creativity! Here are a few fun ideas to keep your kids happy and keep your whole family healthy:

BABIES AND TODDLERS Nap time is a great time to tackle meal planning, food preparation or cooking. If that isn’t an option, make sure your baby is well-rested, has a fresh diaper and has recently had a meal or nursing session before you start cooking. A dry baby with a full belly is a happy baby. For younger babies, keep an exersaucer or bouncy chair in the kitchen so you can pop baby in when it’s time to cook. You can even wear your little one in a carrier and talk to her about what you are doing (as long as you aren’t putting them in the way of anything too hot or sharp). For older toddlers, set up a play kitchen or just get out some pots and pans for them to play with. All children

love music, so turn kitchen time into a dance party. Turn on some music or sing a song and dance around to keep your baby giggling and entertained while you cook. It might even be a little bit of fun for you, too.

TWO- TO 5-YEAR-OLDS Even as young as two years old, kids can begin to help with simple kitchen tasks. Think stirring ingredients, pushing the button on the blender or food processor or adding ingredients to a

bowl. A learning tower or tall stool can help kids safely reach the counter. Of course, you have to use your best judgement to determine what your child is ready for, but it can be a lot of fun to cook together. Children love to do just what their parents are doing so they will enjoy helping out in any way possible. Whether your child is an active participant in the cooking process or watching from the sidelines, make continued on page 25

// Tarah Chieffi Tarah Chieffi is a health and nutrition educator in the Louisville and Southern Indiana area. Her passion is working with women before, during and after pregnancy to achieve health and happiness through physical fitness and a real food lifestyle. Learn more by visiting her website www.whatigather.com.

14 / Southern Indiana Fitness Source / October/November 2015

NUTRITION

Delicious holiday dining with Type 2 diabetes Planning holiday meals and snacks can be a challenge for everyone. Persons with Type 2 diabetes will need to take extra care during the holidays because healthy eating is one of the best ways to manage Type 2 diabetes. Cutting calories and getting the right combination of nutrients will help improve your health. That doesn’t mean you can never have a piece of cake or some cookies. But controlling portions and knowing when to eat desserts will help you control your diabetes. In order to balance blood sugars it’s important to eat meals with the right balance of carbohydrates, protein, and fats. Another step is to make wise choices among the foods that can help you manage your Type 2 diabetes. As an example, choose foods that are high in fiber and low in fat, salt, and sugar. Tips on foods to eat or avoid in order to balance blood sugars: • Drink low-fat milk which has as much calcium and vitamin D as other types • Use herbs and spices (like cinnamon, thyme, or basil) to flavor food instead of salt and sugar • Eat a variety of non-starchy fruits and vegetables, especially leafy greens like spinach • Choose brown rice over white rice to help avoid blood sugar spikes • Avoid foods like doughnuts, sodas, and white bread that are

high in carbohydrates and can cause blood glucose levels to get too high. It’s also smart to watch saturated fat intake when you are living with diabetes. High fat foods promote inflammation in the body for both healthy people and people with Type 2 diabetes. Research has shown that this inflammation may be more damaging for people with diabetes. Because people with diabetes have an increased risk for heart disease it is especially important. Managing Type 2 diabetes requires close attention to what you eat. If you plan your diet around foods that are good for you, a healthy diet will be much easier. Purdue Extension Service in Floyd County offers a Dining with Diabetes Program to help you understand more about Type 2 diabetes and how to plan tasty, healthy meals, snacks and desserts. Classes begin on Tuesday, Jan. 12, at the Purdue Extension Office. A registered dietitian will provide four one-hour lessons on diabetes and meal planning and a diabetic-friendly cooking school will follow each lesson. Call the Purdue Extension Office at 812-948-5470 for more information or to register. For more information about Dining with Diabetes contact Janet Steffens, Extension Educator in Floyd County, at 812-948-5470.

// Janet Steffens, M.ED. Purdue Extension Educator Floyd County jsteffens@purdue.edu

Southern Indiana Fitness Source / October/November 2015 / 15

Light Pumpkin Pie Following is a holiday recipe from the Purdue Extension Service Dining with Diabetes class. INGREDIENTS: • 2 cups canned pumpkin • 2 eggs or ½ cup egg substitute • 3 T brown sugar • 12 packets aspartame or sucralose • (Equal, Splenda) • ¼ t salt (optional) • 1 tsp ground cinnamon • ½ tsp ginger • 12 oz. evaporated skim milk • 10 inch unbaked pie crust DIRECTIONS: • Preheat oven to 450°. • Combine first 8 ingredients beginning with pumpkin and ending with evaporated milk. • Pour into pie shell. • Bake at 425° for 15 minutes. • Reduce oven to 350° and continue baking for another 45 minutes or until knife inserted into center comes out clean. • Refrigerate pie. Enjoy!

PINK RIBBON PROGRAM // photos: TYLER STEWART

Valerie Helm, Sellersburg, does a side stretch and pull with a resistance band while participating in the Pink Ribbon Program at the Floyd Memorial Physical Therapy center on Charlestown Road. The class is a pilates based recovery program for breast cancer survivors designed to strengthen and improve mobility and range of motion.

EXERCISE

The Pink Ribbon pilatesbased recovery program do standing inner and outer leg repetitions as they strengthen their thighs, hips and core.

Pilates instructor Susie Stewart works with participants of the Pink Ribbon Program as they run through bicep curls with resistance bands in the studio. The program is designed to strengthen and improve mobility and range of motion which are often compromised after breast cancer treatment.

2015

gala

Friday, Oct. 23

For tickets or sponsorship information, contact Bill Hanson at 812-206-2134 or bill.hanson@newsandtribune.com.

Kyeâ&#x20AC;&#x2122;s â&#x20AC;˘ Jeffersonville

Proceeds will benefit the Norton Cancer Institute Pat Harrison Resource Center.

HEALTH

FMH offers new 3D Mammography Technology offers better chance to diagnose breast cancer earlier — Submitted by Floyd Memorial Hospital NEW ALBANY — Floyd Memorial’s Women’s Imaging Center now offers 3D mammography (breast tomosynthesis) for breast cancer screening and biopsy. Breast tomosynthesis produces a three-dimensional view of the breast tissue that helps radiologists identify and characterize individual breast structures without the confusion of overlapping tissue. The Center’s Hologic Selenia Dimensions system offers a screening experience similar to a traditional 2D mammogram, according to an FMH news release. During a 3D mammogram, multiple, low-dose images of the breast are acquired at different angles. These images are then used to produce a series of one-millimeter thick slices that can be viewed as a 3D reconstruction of the breast. “We believe breast tomosynthesis will benefit all screening and diagnostic mammography patients, and is especially valuable for women receiving a baseline screening, those who have dense breast tissue and/or women with a personal history of breast cancer,” said Tony Cooke, Floyd Memorial director of radiology Advantages of 3D mammogram include: • 41 percent more invasive cancers have been found than with a conventional 2D mammogram alone

Floyd Memorial’s Women’s Imaging Center now offers 3D mammography (breast tomosynthesis) for breast cancer screening and biopsy. Breast tomosynthesis produces a three-dimensional view of the breast tissue that helps radiologists identify and characterize individual breast structures without the confusion of overlapping tissue. | Photo courtesy of Floyd Memorial Hospital

• • •

Up to 40 percent reduction in repeat mammograms 29 percent improvement in overall cancer detection rates Masses, distortions and asymmetric densities are clearly and easily seen

Cost savings in unnecessary call backs Thanks to a $101,000 grant provided by the Floyd Memorial Foundation, Floyd Memorial’s 3D mammography technology is also equipped with the Affirm breast biopsy system. This •

continued on page 25

$60 The total cost of a 3D Mammogram is $60. For more information, visit FloydMemorial.com/Mammo. To schedule your 3D or 2D mammogram at Floyd Memorial’s Women’s Imaging Center, call 812-949-5570 with or without a physician referral.

18 / Southern Indiana Fitness Source / October/November 2015

COVER FEATURE Pure Barre owner Megan Wade talks over options for the main entrance with instructor Catherine Blevins while touring the studio in September.

Not your typical ‘barre’ Pure Barre introduces new workout to Southern Indiana // article: JASON THOMAS // photos: TYLER STEWART

Continued on page 10

Southern Indiana Fitness Source / October/November 2015 / 19

COVER FEATURE Pure Barre owner Megan Wade discusses the layout plans with instructors Marissa Popp, center, and Catherine Blevins in the New Albany studio. The studio centers around a mounted ballet bar for balance a stability and mirrored walls to help with form.

fter 12 years in medical sales and being away from her family, Megan Wade is chasing her dream. Call it sweat equity defined. Wade, 38, Louisville, has opened Southern Indiana’s first Pure Barre studio on Charlestown Road in New Albany. After sweating through the isometric workout for four years at a Louisville studio — three of those as an instructor — Wade felt it was time to open her own business. Only the fourth Pure Barre studio in Indiana — the closest Hoosier location is in Indianapolis — Wade’s 1,500-square-foot facility boasts eight instructors teaching the nation’s largest and fastest growing barre concept. “I took my first Pure Barre class and immediately became addicted and stuck with it for four years,” said Wade, the mother of two girls. “I decided to take a leap of faith and open my own studio.”

20 / Southern Indiana Fitness Source / October/November 2015

Small, focused steps might better describe Wade’s move as well as barre workouts. Barre — set to upbeat music and an encouraging instructor on a microphone — “lifts your seat off the back of your thighs, tones your arms and thighs and flattens your abs in record-breaking time,” Wade said. “Usually clients see results in 10 classes or less. Consistency is the key here.” Barre is women-focused and music-driven while suitable for any age group and physical fitness level, according to Wade. Ballet bars are used for stability and balance, while mirrors help participants with their form. “It’s small, focused movements within your muscles,” she said. “It gets your muscles to the point of fatigue where the muscle will start to burn, start to shake. And then we do stretching exercises so we work on creating long, lean muscles. “We want the clients to come out with the body that a female wants.”

Miranda Popp has felt the burn. An athlete all her life — including as a former rower for the University of Louisville — Popp swears barre is the only exercise that has helped her regain her core strength. “That is something I’ve been missing for a number of years, core strength,” said Popp, 34, a mother of three. “Somehow this is a really special type of workout where you are using those muscles and strengthening them in ways that I never found any other exercise to do.” Pure Barre instructors, which include Wade and Popp, must attend a four-day training session at the company’s Spartansburg, S.C., headquarters as well as completing a “rigorous” home practice session, Wade said, before achieving certification. Instructors play a vital role with the workout, which typically lasts 55 minutes. “The teacher’s job is to walk around the room and make sure each client is in the best form possible,” Wade said, “and to push the client as hard as they possibly can. The teacher cues them on proper form and controls the room to help the client have the best workout possible.” While barre doesn’t include traditional cardiovascular movement “your heart rate does go up,” Wade said. “You will sweat. It’s an instructor’s job to push you to hold the counts long enough to where the muscles start to burn and shake and get to the point of fatigue.” Popp, New Albany, expects big things for the business. “I do believe this is something that we need here,” she said. “We have nothing like it in Southern Indiana. We know this is something that has been missing for such a long time.” Wade thought Southern Indiana was primed for a Pure Barre studio, with the bridges about to open and and the region in a growth spurt. “This is where everyone wants to go,” she said. “If you look at the area and local businesses that come, the community is wonderful in the way they support local businesses. Barre is growing and I felt this is the area that it needed to go and that it would thrive that that the community would support it.”

“ I took my first Pure Barre class and immediately became addicted and stuck with it for four years.I decided to take a leap of faith and open my own studio. — MEGAN WADE, OWNER OF PURE BARRE IN NEW ALBANY

”

Wade’s goal is to create a community of women in Southern Indiana — the same experience she had in Louisville. “I also want to provide a fitness routine for women who have never been able to find a release or an outlet to work out,” she said. “It’s a place where women are taken care of and can come in and truly leave everything at the door, take their class and come out walking a little taller and feeling a little better.

More info: For more information on Pure Barre New Albany, 4317 Charlestown Road, New Albany, contact Megan Wade via email at newalbanyin@purebarre.com. “Like” PureBarre on Facebook at facebook.com/pbNAindiana for updates on client specials, classes and to “meet” the Pure Barre New Albany team. To sign up for classes, visit its studio page of Pure Barre’s Website and search by location at purebarre.com/locations. Southern Indiana Fitness Source / October/November August/September 2015 / 21

HEALTH

SOCKING TYPE 2 DIABETES IN THE STOMACH Did you know that there is currently no cure for Type 2 diabetes? Did you know that 29 million Americans have diabetes and 86 million have prediabetes according to information gathered in 2014 by the Centers for Disease Control? Do you know if you are prediabetic? Well, there are 77 million of you out there who are unaware that you are even at risk. That is a huge number and since there is no cure, then the only way to help lower the statistics is to do a little education and prevention. Those folks that do have prediabetes are not only at risk for developing Type 2 diabetes but also heart disease, stroke and other conditions. There are several national organizations trying to help people learn their risk. The American Heart Association, the American Diabetes Association, the AMA, the National Council on Aging and the YMCA are just a few. They are asking folks to take a very simple “yes/no” risk test which can be found at www.ymca.net/diabetes. In fact, I just took it myself and it probably only took a minute to complete. If you are at risk, then that is your opportunity to check with your doctor and make simple lifestyle changes including healthier eating, increased physical activity and weight loss. The lifestyle changes that can help folks that have prediabetes are really no different than what every person should be working on. • Eat your fruits and vegetables every day. (At least five servings) • Eat lean meats, fish and poultry. (Nothing fried)

•

Choose whole grains. (Watch out for things that say “enriched” in the ingredients) • Be moderately active at least 30 minutes per day at least 5 days a week. • Choose water over sugary beverages. • Watch for hidden sugars in all foods and do your best to cut back on the daily amount. If you feel you need more help and guidance, the YMCA of Greater Louisville actually runs a Diabetes Prevention Program which is a 12 month group based program focused on the goals of losing 7 percent of your body weight and gradually increasing activity to 150 minutes per week and the Purdue Extension office in Floyd County offers a four-week Dining with Diabetes class that educates you on proper nutrition and allows you to watch foods be prepared and taste them.

// Julie Callaway

jlcallaway@ymcasi.org

Julie Callaway is the Senior Wellness Director at the Floyd County YMCA. She has a degree in Sports Studies from ISU with a specialization in athletic training.

22 / Southern Indiana Fitness Source / October/November 2015

For over 50 years I have been fortunate to have run (and raced) at a relatively high level. It has been my lifestyle. It has become my identity. Were it not for a recent non-running related injury, I would still be enjoying what I love most — but slower. As we advance chronologically we face responsibilities, injuries, motivation, illness, any/all of which can be insurmountable. But nothing is as depressing and as unavoidable as AGING. Running becomes a burden. Easier, and maybe less healthy, distractions appear. Having frolicked from the spring to winter of my running career, here are some tips that may help other fellow “seniors” navigate the twisting trail of fitness. • Always check your shoes. If your shoes are worn, get new ones. The type/style of shoe that worked for you when you were young and fit, may not be your best ally anymore because your stride, foot-plant, and foot shape have changed. Go to a specialty running shoe store. That’s why they exist. • “I’m not as good as I once was, but I am better once than I ever was” does not hold true in running. Neither as fast nor as frequently, we cannot do what we once did. Be prepared to accept the slowdown. Recovery is the

key to gaining/maintaining fitness. As we get older, our rate of recovery slows. If we don’t respect our recovery rate, injury/illness will be a constant companion. • Each of us “age” at different rates. Although great motivators, age-group labels are arbitrary. Compare your results only to yourself. (Us Type-A’s have trouble with this!) • Running does not promote flexibility. Neither does age. Combine them and there goes the speed. The 100 percent effort is still there, but the clock face no longer smiles back. It is good to continue the up-tempo runs, but toss the timer. Let your body be your guide — and listen. • Stretching will help prevent injuries and so will the monthly massage. Secure a massage therapist that practices deep-tissue massage and is familiar practicing on runners. Visit this person often. He/she will extend your running career and become one of your most valuable health-team members. Remember, an active lifestyle does not guarantee immortality. It does, however, increase the likelihood of a quality last lap in our race against time. Whatever your favorite, be it walking, running, biking, gardening, dancing, just keep moving!

RUNNING

Senior moments in running

Even though he's aged gracefully even Fred Geswein has to take steps to stay healthy when running as time clicks by each year. | Submitted photo

// Fred Geswein

fastfred4running@gmail.com

Track & Field, Cross Country, Road Racing ... He’s done it all at every level — no kidding. Locally he’s the spirit behind Fast Freddie’s 5-Miler, The Leprechaun Run, the Clarksville Parks Summer Running Series, and the Runner of the Year. His advice to all: “Stay active. Do something.”

Southern Indiana Fitness Source / October/November 2015 / 23

PERSPECTIVE

Bring more balance into your life leads to him/her working much harder and further compounding the stressful situation. I had a patient that came it into my office after rescheduling his first visit on three different occasions because “something” came up at work. He explained that he had a high pressure, high paying job and there was a major project that was not developing as expected and he was bearing the brunt of the responsibility. It had been playing out for almost a year and he felt paralyzed and unable to walk away from the project or the company. I asked him why he couldn’t leave the job and he explained that his children attended private school, the family belonged to a country club, and all had grown accustomed to an affluent life. His wife did not want him to display any of the stress or anxiety he was suffering from while at home. They were trying to protect the children though the sand castle

Society values a strong work ethic and material comforts. The way to obtain more material comforts and financial security is by hard work. I see individuals in my practice that measure their own value on how long/ hard they work and how much they acquire. This is a problematic mindset when looking at our lives holistically because we are putting too much emphasis on one aspect of a much bigger picture — the whole person. Someone may believe that by obtaining a certain income, living in a certain home, and sending their children to a particular school feelings of discontent will suddenly disappear. But then as these goals are accomplished and things don’t change, they will more often than not make the goals larger rather than re-evaluate the game they are playing. The individual gets tired and anxious from trying so hard only to fall short from that feeling of contentment which

they had constructed was washing away in the tide. I asked both parents if they would want any of their children to work in a job situation as stressful as the one dad was dealing with. Both emphatically said, “No!” I encouraged them to stop modeling this behavior of self-sacrifice in the name of a “better” life. If they model this behavior they are telling the kids that they should sacrifice their own health and mental stability for the sake of the family’s societal status. Instead they should concentrate on the whole picture of contentment which includes being comfortable with what they have and who they are, while embracing the desire for improvement. In addition, they must recognize that health is our greatest asset, and without it nothing else matters. I don’t have a quick fix remedy to recommend that addresses the issues mentioned. And there certainly is not continued on page 25

// Dr. Peter Swanz ND, FHA

drswanz@drswanz.com

Dr. Peter Swanz is a graduate of the Southwest College of Naturopathic Medicine where he was awarded the prestigious Daphne Blayden award for his commitment to naturopathic excellence. He is a board certified naturopathic physician with advanced training in classical homeopathy and nutrition.

24 / Southern Indiana Fitness Source / October/November 2015

HAVING SOME FUN IN THE KITCHEN continued from page 14

sure you are talking to them about what you are doing. Talk to them about healthy foods and how they make you big and strong. At this age, you really have the opportunity to get your kids involved with shopping and meal planning, too. To ensure they make healthy choices, instead of asking “What do you want to eat?”, ask “Which vegetables should we have with dinner tonight?” You can also begin to serve meals “family style” so kids can choose which foods they want to eat. When all of the choices are healthy choices, you can feel good about letting them design their own meal.

ELEMENTARY SCHOOL AGE Once children are in elementary school, they can handle a wide range of kitchen tasks. Again, you need to use your best judgement, but they should be able to even help with measuring (a great math lesson!) and chopping ingredients. You can really amp up the real food education with elementary school age children, too. A great example is to turn grocery shopping into a game. Let your child help you find items on the shelves and discuss the health benefits of the foods you find. You can also have them choose a new fruit or vegetable each week and then head home to find creative ways to prepare it.

• Chiropractic Care • Nutritional Counseling • Corrective Exercises • Spinal & Postural Screenings • Lifestyle Advice • Physiotherapy

BRINGING MORE BALANCE INTO YOUR LIFE continued from page 24

a one size fits all solution for these very complicated problems. I want to share this information because we all need to be aware that these dynamics happen and they greatly interfere with our ability to be healthy and happy. I want spouses and partners to know that the emotional toll of a stressful life is as detrimental to health as a diet full of processed junk food. There isn’t a single solution, instead the objective is for an individual’s own transformation with the support of a team that understands the complexity of health holistically. And there must be a willingness to look at all aspects of one’s life to see where the underlying imbalances are rooted. If you think you may fall into some category of what I have shared stop thinking and find a Naturopathic or other holistic practitioner nearby to help you get your health, energy, and vitality back on track. Peace and health always.

FMH OFFERS NEW 3D MAMMOGRAPHY continued from page 18

provides the ability to precisely target regions of interest for biopsy using 3D technology. The radiologist can easily transition from diagnostic to interventional modes in just minutes, pinpointing breast cancer swiftly and sooner. The use of groundbreaking 3D imaging technology to perform breast biopsies offers advantages, which include: easy targeting of lesions, including those visible only in 3D images, shorter biopsy procedure time, reduced radiation dose with fewer exposures required and more comfortable positioning for the patient. Floyd Memorial’s 3D unit with biopsy capabilities is the only one available in the metro Louisville area. By offering women the latest and more accurate technology in mammography, Floyd Memorial expects to increase the number of area women who will be routinely screened. Breast cancer is the second leading cause of cancer death among women, exceeded only by lung cancer. Statistics indicate that one in eight women will develop breast cancer sometime in her lifetime. The stage at which breast cancer is detected influences a woman’s chance of survival. If detected early, the five-year survival rate is 98 percent.

Southern Indiana Fitness Source / October/November August/September 2015 / 25

HEALTH Front row: Brandy Daly, Kelly Royster, Nancy Anderson. Back row: Sandra Woodbury, Joan Weston RN, Vasdev Lohano, M.D, and Vasti Broadstone, M.D. | Photo courtesy of Floyd Memorial Hospital

Losing the weight

FMH celebrates 10 year anniversary of Health Management Resources

— By Nancy Anderson Floyd Memorial Weight Management and Bariatrics Program Coordinator NEW ALBANY — Floyd Memorial Weight Management and Bariatrics Center is recognizing the 10 year anniversary of its Health Management Resources (HMR) medically supervised weight loss program. Since 2005, the nationally acclaimed HMR program has helped over 1,000 people in-clinic and hundreds of at-home patients lose, literally, tons of weight. HMR is a leading provider of medically based weight management pro-

grams in clinics, hospitals and major medical centers throughout the country. HMR offers clinically proven plans that combine structured diets, physical activity and lifestyle-change coaching. HMR plans are designed to help people lose weight quickly while learning the skills they need to keep it off. All diet options use HMR foods to reduce food choice decisions. The Center’s patients have lowered their blood sugars, blood pressures and

cholesterols and reduced or completely eliminated many medications. The staff provides support and accountability to enhance diet and program compliance for weight loss and weight maintenance. Behavioral lifestyle-change education focuses on strategies for increasing fruits and vegetables, lowering dietary fat and increasing physical activity.

Informational sessions: Free informational sessions are offered twice weekly at the Floyd Memorial Weight Management and Bariatrics Center. For more information, call 812-949-7151 or visit FloydMemorial.com/Weightloss.

26 / Southern Indiana Fitness Source / October/November 2015

» C OM E J UD G E

for Yourself.

GOLFERS FROM AROUND THE WORLD COME TO CHALLENGE THE JUDGE and the two other golf courses in Prattville at RTJ Capitol Hill. Bring your clubs and come take on Judge hole number 1, voted the favorite hole on the Trail. Complete your day in luxury at the Marriott and enjoy dining, firepits and guest rooms overlooking the Senator golf course. With the Marriott’s 20,000 square feet of meeting space, 96 guest rooms and luxurious Presidential Cottage combined with three world-class golf courses, business and pleasure can definitely interact in Prattville.

THE ROBERT TRENT JONES GOLF TRAIL AT CAPITOL HILL is home of the Yokohama Tire LPGA Classic on the Senator Course September 18 to 24, 2014. The Marriott Prattville is part of the Resort Collection on Alabama’s Robert Trent Jones Golf Trail. Visit www.rtjgolf.com or call 800.949.4444 to learn more.

FEATURE

More than just a ‘Blue Christmas’ // article: TOM MAY Seasonal Affective Disorder affects millions of Americans. Though singers from Elvis Presley to Carrie Underwood have sung about a Blue Christmas, the holiday song written by Billy Hayes and Jay Johnson doesn’t even scratch the surface of the blues felt by some people this time of year. Seasonal Affective Disorder (SAD) is a type of depression that is tied into a season, most often the months of winter. As the days grow shorter and colder, and the amount of sunlight lessens, about 15 percent of Americans suffer from the effects of the changing seasons. For these individuals, the season brings constant tiredness and fatigue. Spurred by poor sleep patterns, the one suffering from SAD often has body aches, irritability, and loss of passion. Many experience a roller coaster of emotions, often leaving them in tears for no apparent reason. Another common symptom of the disorder is the craving for carbohydrates. The extra carbs, coupled with poor sleep and less exercise, usually results in a weight gain. The extra weight adds to body aches, sluggish feelings and additional depression. In extreme cases, SAD can be associated with thoughts of suicide.

15 PERCENT About 15 percent of Americans suffer from the effects of the changing seasons. The symptoms of seasonal affective disorder are similar to those of depression. “I think I got it from my aunt. She always called it the ‘winter blues.’” Julie tried to define how she felt, but seemed to be trying harder to explain why she felt that way. Recent studies affirm that the disorder is genetically linked. Jim’s disdain for the season was really clear: “I hate winter. I always have. It lasts far too long. It makes me cranky and irritated and I can’t focus. My grades in college are much better in the spring than the winter. I just don’t understand it. I didn’t think men had these kind of issues.” While SAD is about four times more common in women than men, it often affects men who are prone to bipolar disorders or who are very active athletically in the summer but not the winter. In addition to heredity and lack of exercise, seasonal affective disorder can be triggered by the disruption of one’s

“biological clock” that occurs because of the decrease in sunlight. Similar to jet lag, a drastic change in the body’s internal rhythms can lead to feelings of exhaustion and depression. The Mayo Clinic says SAD isn’t just imagined. The lack of sunlight can cause a drop in serotonin, a brain chemical tied to mood swings. In addition, lack of vitamin D from the sun can alter the balance of melatonin in the body, a chemical which directs both sleep and moods. There are a wide range of treatments that can help alleviate SAD symptoms. Local physicians agree that if you have mild winter blues, trying any of the remedies on your own may prove helpful. If you have more severe depression symptoms, whether seasonal or not, you should consult with professionals for guidance. Here are three treatments that might be worth considering. • Recently a great deal of research and attention has been given to light therapy. Sitting in an intense light for 15 to 20 minutes daily helps increase the amount of light that hits the retina. Michael Terman, director of the Center for Light Treatment and Biological Rhythms at Columbia University in New York estimates that light therapy can relieve the symptoms of 80 percent of SAD cases. The therapy needs to be continued on page 30

28 / Southern Indiana Fitness Source / October/November 2015

FUN FACT

October Fun Fact

November Fun Fact

Cranberries

Sweet Potatoes

The cranberry is one of only a handful of fruits native to North America. Contrary to popular belief, cranberries do not grow in water. They are grown on sandy bogs or marshes. Because cranberries float, some bogs are flooded when the fruit is ready for harvesting.

Did you know that sweet potatoes and yams are not the same thing? They are two different vegetables that the grocery stores usually sell in place of each other. Sweet potatoes made the â&#x20AC;&#x153;Clean 15â&#x20AC;? list, which means they lower your exposure to pesticides compared to other vegetables.

Cranberries are a good source of cancer fighting antioxidants like resveratrol and Vitamins C and K, as well as fiber and manganese. Cranberries are ingredients in more than 1,000 food and beverage products. They can be used as an ingredient in sauces, salads, beverages, snack bars, breads and desserts.

Sweet potatoes are a great source of beta-carotene and a good source of vitamin C, manganese, calcium, potassium, iron, vitamin B6 and fiber. The sweet potato has a lower glycemic index than white potatoes making them a better choice for keeping blood sugars in balance. Sweet potatoes can be

Visit www.WellnessCSI.com/5-a-Day for a recipe.

substituted for white potatoes in virtually any dish or simply enjoyed baked or as french fries.

Southern Indiana Fitness Source / October/November 2015 / 29

BLUE CHRISTMAS continued from page 28

Integrity Abraham Lincoln, the 16th president of the United States, led the US through the Civil War. Did you know... Lincoln returned $10 to a gentleman who paid him $25 for drawing up a deed, asserting $15 was sufficient for the service? INTEGRITY is one of our Core Values, and we believe strongly in always being honest, ethical, and transparent. We want to thank our clients for the trust and confidence you’ve placed in us to always serve you with the utmost integrity.

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monitored and regulated by professionals, but some say improvements in indoor lighting can produce positive results. • Exercise, especially early in the mornings, has been found to have a dramatic positive effect on SAD sufferers. Resisting the temptation to sleep late or stay in bed on cold, dreary days improves both energy and attitude. Even the limited light on a gray morning provides much more light than a typical indoor setting. And the exercise stirs the body, stimulates healthier food cravings, and helps people fall asleep earlier, resulting in a deeper rest. • A John Hopkins University study suggests increasing levels of vitamin D as another treatment. The university compared two test groups of patients who had SAD symptoms. Half of the patients received regulated light therapy while the other half were given large doses of vitamin D. Michael Gloth, the lead investigator for the study, was surprised that while the light-therapy group showed virtually no improvement, every single person who received the vitamin D improved significantly. Consult your local physician before embarking on a regimen of increased vitamin intake. Though there is no known way to prevent the development of seasonal affective disorder, taking clear steps to manage the symptoms may help prevent them from getting worse and negatively impacting the quality of life in a severe way.