SLF-Summer 2014

FIT Suburban Life

SUMMER 2014

Belle on wheels Fox Valley’s Dani Smith takes her cycling strategy off-road PAGE 8

BELLYBUSTER

Looking for a unique and fun new way to get fit? We found it!

PAGE 32

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TOUGH MAMA

Meet Grayslake mother and Golden Glove champ Samantha Staton

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INSIDE 8

Belle on wheels – Meet Dani Smith, one of the region’s hottest new cycling personalities, and this year’s Illinois Cyclocross champion.

RUNNING

BIKING

Staying sane through recovery – Marathon runner Tammy Lifka shares her experience coming back from a recent injury.

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A river runs through it – Fox Valley Marathon takes runners along river trails and through historic downtowns.

The most fun you can have on two wheels– Brian Vanzanten of All Spoked Up bicycle shop wants you out of your chair and on the trails.

An App for all times – The perfect companion to your ride this season, the Fox River Bike Trails App.

STRENGTH

FLEXIBILITY

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30

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Everyday strong– The Dailey Method offers a comprehensive program for your all-encompassing fitness needs.

Golden Girl – Meet Samantha Staton, a wife, mother and Golden Glove champion boxer.

Platelet rich plasma – Hear from the experts at Fox Valley Orthopedics on this promising new treatment.

Yoga instructor Jessica Nierkarz offers convincing argument for this ancient practice.

Is flexibility really important? – You bet it is. Find out the benefits, and some handy stretches, from Fran Krumlauf of Klass Konditioning.

Wiggle while you workout – Belly dancing may be this year’s hottest trend, but its benefits to building strength and slimming down are timeless.

Instructor Grace Tucker tells you how this ancient dance can benefit you.

HEALTH & NUTRITION

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Social medium – Make cycling a part of your social calendar by joining a nearby club or team.

Food of life – The Mediterranean Diet, fresh, natural and nutrient-rich, boasts longer life spans and better overall health. Find out what’s good, what to watch out for, and try a tasty new recipe.

HIT THE GROUND RUNNING

37

Calendar – Discover your next competitive event, fundraising 5k and social meet-up in our Chicago Suburban calendar of runs, walks and races. There’s something for everyone!

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Race highlights – We’re out and about at some of the area’s best races and events.

4 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

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EDITOR’S NOTE

It’s a fitness revolution!

In every town and along the roadways and trails in nearly all our suburban communities, people are out in force – running, walking, cycling – and loving it.

Staying fit has become more than simple health. It’s a social mechanism, a means to bond with friends, create family activities, or decompress on your own after a long day.

That’s why we’ve introduced Suburban Life FIT, a seasonal magazine designed to inform, educate and intrigue our readers about the athletic opportunities across the Chicago suburban market. There are races and forums, coach tips and trainer advice, features on neighborhood athletes and community events.

In this summer edition, you’ll meet Dani Smith, a cycling standout who takes her wheels off the roadway and across the landscape in her chosen sport of cyclo-cross.

of two who wowed the crowds with her recent Golden Glove Championship boxing win.

You’ll find a vast selection of suburban races and other athletic events at the ready, waiting for you to sign up!

Charity walks and 5ks, marathons and mud runs, cycling meet-ups and more. You’ll never want for something to fill your fitness calendar!

Experts in fitness, strength training, core conditioning and orthopedics share advice and updates on the latest trends, helpful training exercises, and newest treatments for the athlete and the fitness enthusiast alike.

Looking for a unique way to burn calories and strengthen your core? Try belly dancing. One local instructor shares some insight to the benefits of this traditional art form.

Join us each season for more fitness inspired articles and information, designed with you in mind, and always tied directly to the people and places right here in our own communities.

We’ll introduce you to Samantha Staton, a 20-something mother

on the COVER

St. Charles resident Dani Smith is making a name for herself, and gaining ground in her sport, as an Illinois Cyclocross champion.

Page 8.

Photo by RON MCKINNEY

Thanks for reading -

Sherri Dauskurdas Editor

Suburban Life

FIT

Published by Shaw Media 1101 W. 31st Street Downers Grove, IL 60515 Phone: 630-368-1100 suburbanlifemagazine@shawmedia.com

General Manager Laura Burke lburke@shawmedia.com 630-368-1100 Editor Sherri Dauskurdas 630-427-6209 sdauskurdas@shawmedia.com Designer Carol Manderfield 630-427-6253 cmanderfield@shawmedia.com Advertising Carol Belschak 630-368-1100 Correspondents Michelle Stien, Martha Maddi, Elizabeth Harmon, Stephanie Kohl, Tammy Lifka, Jessica Niekrasz Photographers Joe Perez, Joe Shuman, Ron McKinney, Mark Busch

Salon services by MARIO TRICOCI SALONS AND DAYS SPAS, GENEVA Stylist-Andrea Makeup-Laura

6 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

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Running for a cause THE 2014 ACRES OF HOPE FARM TRAIL RUN

By MICHELLE STIEN If you are looking to do a running/walking event that provides a little change of scenery, a ton of fun and supports a great cause, “Acres of Hope” 5k and 10k Farm Trail Run might be your next race.

The event takes place on July 26, 2014, at Stade’s Farm in McHenry and supports the American Cancer Society. There are two distances you can run or walk, 5k (3.1 miles) or 10k (6.2 miles) as well as a Fun Run. The Fun Run begins at 8:00 a.m. and the 5k and 10k start at 8:30 a.m. The course is relatively flat and scenic through fields of fruits and veggies. and will happen rain or shine (but not lightning.) Therefore, there is a good chance even if it is dry that you will get dirty. This is a family event, so strollers are welcome, but only for the 5k and Fun Run. Wagons are not allowed since the terrain is uneven.

The Acres of Hope Farm Trail Run began a few years ago as a fundraiser for American Cancer Society through Relay for Life at Stade’s Farm & Market in McHenry.

“Our race is coordinated by a team of dedicated people to promote fitness and family fun - with an agriculture theme” according to Jennifer Winkler, one of the race coordinators, “We found a niche that many races don’t have- a trail run through a real working farm.”

Renee Christensen, from Cary, is part of a Relay for

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Life team and has participated in this event for the last two years. “Some of my team supports the race and, of course, the pancake breakfast. My uncle Arnie shows up every year in his farmer overalls to walk it!”

The event is chip-timed and all participants will receive a medal and Fun Run walkers and runners will receive a ribbon. For the first time this year, top five finishers for the 5k and 10k will be recognized.

If running or walking isn’t your thing, or you are there just to cheer on the participants, there is a pancake breakfast sponsored by the McHenry County Fire Honor Guard that is open to the public for $5 and free for children under 5-years old.

Registration is available online at www.raceonthefarm.org. Prices through July 16, are $28 for 5k, $33 for 10k and $10 for Fun Run. Prices after July 16 are $30 for 5k, $35 for 10k, and $12 for Fun Run. Online Registration will close at noon on July 25.

Race Day prices are $35 for 5k, $40 for 10k and $15 for Fun Run.

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 7

Photo by Ron McKinney

BELLE ONWHEELS

Dani Smith takes cycling off-road and out of the box as a cyclocross champ Riding a bicycle is one of the world’s most popular means of transport, and a skill learned by many in childhood and often enjoyed well into one’s golden years. But for St. Charles resident Danielle Smith, a bicycle ride is anything but ordinary. Her rides take her miles down roadways at high speeds, through mud and wooded landscape, along waterfronts and even through the sand.

Smith is a competitive cyclocross rider, racing for a local team, EGO p/b Sammy’s Bikes, run by Sammy’s Bikes in St. Charles. It’s a sport for which she, like many, was oblivious to until last year.

Essentially cross-country on two wheels, cyclocross is gaining momentum in a world of adventure racing of all types and sizes.

In 2013 , Smith, then a competitive triathlete, won first place in her division in the Chicago Cyclocross State Championships. Editor Sherri Dauskurdas took some time to chat with her about the sport, her love of cycling and her other pursuits.

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Tell me a bit about your triathlon background, and how/why you made the transition to cyclocross: Smith: Triathlon always interested me in college, and I was excited to expand my athletic career. I competed for about a year and a half in triathlon and loved it. When the fall rolled around in 2013, I needed something to focus my competitive energy. Being completely oblivious to the cycling world, I had no idea Cyclocross even existed. I figured cyclocross could teach me the technical skills I was lacking on a bike, and help enhance my cycling abilities.

How long have you been racing?

How often?

Smith: I have been racing my entire life.

What is it you most enjoy about the sport?

Smith: Strategy!! The thing I learned almost immediately is that this sport, whether it’s Cyclocross or Road, both require something other then fitness. This is something I was not familiar with coming from a running background. Not only is a certain level of fitness required, one must be analyze the course and the field.

It will not be enough to memorize a course map; you continuously learn your competitors and the certain advantages and disadvantages of the field. How you react to these dynamic variables can make all the difference.

I have a great team of boys teaching me the ways of bike racing and I couldn’t be more thankful. The lady cyclists of Chicago have also been very helpful--an amazing community.

Bike racing however, began in 2013. I race as much as possible, as frequent as three or four weekends per month May-December. My fiancé and I moved to St. Charles in March 2013-immediately fell in love with Sammy’s Bikes. Sammy graciously invited us to team functions and welcomed us into the racing family.

(Fiance Alex Arman, a newlyconverted triathlete, took first place in the Batavia Triathlon in June.

What do you do outside of cycling to stay fit?

I noticed you recently did your first long road race, placing third. Was it what you expected?

Tell me a bit about yourself outside of racing.

Smith: I did! Tour of Galena consists of a Circuit Race, TT, Road Race, and Criterium. My first omnium ever! I loved it. It actually was what I expected, great competition and a tough weekend. I’m not sure it is exactly black and white when determining which I like better (cyclocross vs. road). I don’t have much experience in either. However, my current mind has me longing for the fall, and cyclocross seems to have the upper hand.

Smith: Well, I cycle a lot. I do, however, believe it is important to diversify my training. Sometimes I hop in the pool, lift weights, and loads of stretching!

What bikes do you own?

Smith: I have 2 bikes: (1) CyclocrossBianchi Cavaria (2) Road: Colnago CLX 3.0.

Smith: I am a full-time project manager for Hitachi Data Systems, I love to be outside and travel to new places. Friends and family are a definitely priority. Anything new and different is permanently captivating.

Lately, I have been very busy planning for a wedding in October with Alex!

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 9

Stay Sane

through an injury and recovery

by TAMMY LIFKA

R

unning and training has been a part of my life for more than six years now. I was usually running and training seven days a week and putting in 60 to 80 miles a week.

Over the last year and a half , I have been running with a quad in burning pain. I have seen a lot of doctors and have done a lot of physical therapy with no results. Through my own research and help from a friend suggesting I look into a vascular issue, I was able to figure out what was wrong – an external iliac artery had kinked with increased blood flow, and my right leg was getting 50 percent less oxygen when I ran.

It was a relief to finally have answers. I was not crazy. I do not think I could have handled one more person telling me it was my hip flexor. By trusting and believing in myself I could now move forward.

Having an answer was the good part, but now I needed to get this fixed. The only option was surgery. I would travel to University of Virginia to have an experienced specialist, Dr. Kenneth Cherry perform the surgery.

As it would turn out, surgery was the easy part –it was the recovery that would be challenging. I would not be able to run for up to six weeks after the operation. I knew I needed a way to keep my sanity. So I developed a plan.

Step one: I decided to keep a journal starting the day after the procedure, so I could track the improvements I would make. Recently, as I was on my daily walk with my dog, I felt very frustrated watching all the other runners on the path. How do you to keep moving forward when you are depressed, and feeling like everyday you are getting out of shape?

But I looked back in my journal and saw that just a week before, I was in pain from simply sitting up. I barely could walk to the bathroom with a cane. It made me feel good to realize how far I had come since surgery.

Step two: I got a trainer. I knew it would be hard to monitor myself and keep from pushing too hard. Since I am not running, it has made it easier to focus on my weaknesses and build strength. When

10 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

I do start to run again I will come back stronger.

Step three: I would keep a routine.

Walking is what I am told I can do right now. I have been walking six miles a day with my dog. I usually walk some miles in the morning and some in the evening. This has given me a sense of accomplishment (and my dog is loving it and also getting in great shape.)

All of these things, along with the support of my friends and family, really have helped. Coming back from an injury or surgery can be more challenging than training, but also can drive you to train harder once you are back at it. I know I am going to come back stronger and more determined than ever.

Glen Ellyn resident Tammy Lifka is a competitive longdistance runner and running coach at LifeTime Fitness in Bloomingdale.

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THAT COULD

The Little Race Fox Valley Marathon receives national praise

By MARTHA MADDI

St. Charles residents Dave Sheble and Craig Bixler had an idea: After sweltering temperatures and relentless sunshine at the 2007 Chicago Marathon resulted in a less than stellar experience, the duo had the realization that the Fox Valley was an ideal setting for its own race.

“Our beautiful, flat and shady paths that run along the scenic Fox River keep your mind fresh and your body cool as the miles roll by,” says Sheble.

Fox Valley Marathon is Born and Receives National Praise In 2010, Sheble and Bixler made their dream a reality by establishing the Fox Valley Marathon, an annual tradition that has sold out every year since its inception, and promises to do the same for the September 21 event this year.

“The Fox Valley Marathon, with an ideal setting, event date and geographic location has become the premier running event in Chicago’s western suburbs,” says Sheble, now the race’s co-director. “While it won’t grow to be the size of the mega-races, it has grown large enough to become well known nationwide as a great destination marathon with all the big race amenities, small race hospitality and a beautiful, fast and friendly course.”

Sheble adds that the race is good for both veteran runners looking for a fast Boston (Marathon) Qualifier as well as first time racers looking for an uncrowded, supportive and family-friendly setting.

In addition to receiving positive feedback from race participants, the Fox Valley Marathon was named “Best Marathon, 2012” by Chicago Magazine, one of the “Top 25 Midwest Marathons” by Chicago Athlete Magazine, one of the “10 Must-Do Midwest -Continued on page 14

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SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 13

COSTS FOR THE RACES Here are the fees for each race: RACE FLEX OPTION......... $150 FULL MARATHON............. $120 HALF MARATHON.............. $90 FALL FINAL 20................... $105 KIDS RACE.......................... $10

REGISTER NOW Registration is open online at http://fv26.com or the registration form available on this website, may be printed, filled out and mailed to Fox Valley Marathon PO Box 3955 St. Charles, IL 60174

Leading up to race weekend, the Fox Valley Marathon hosts a free series of course “test drives” six times during the summer, bringing hundreds of runners to the Fox Valley area.

-Continued from page 12 Races” by Competitor Magazine and one of the “Top 30 U.S. Boston (Marathon) Qualifier” by Marathon Guide.com.

While the majority of the 3,500 to 4,000 runners are from Illinois, the Fox Valley Marathon also attracts race enthusiasts from an average of 40 states each year and has welcomed runners from Canada, India, Japan, Romania, the Netherlands, Brazil, Germany and Australia.

The Three Races The three races, taking place on Sunday of the weekend event, offer a variety of distances to meet the needs of each runner. All begin and finish in downtown St. Charles, and take runners though the towns of Geneva, Batavia, North Aurora and Aurora. They include the Half Marathon (13.1 miles), the Marathon (26.2 Miles) and the Fall Final 20, timed purposely three weeks before the Chicago Marathon to provide a sort of “dress

rehearsal” to those who wish to journey on to that big-city race.

“It’s the first and possibly the only 20mile prep marathon in the country with an authentic race atmosphere, full aid stations, pace groups, race T-shirts and finisher medals,” according to Sheble.

This year, Fox Valley Marathon boasts a major course enhancement, the Downtown Geneva Showcase.

After months of planning and cooperation, the City of Geneva has given its approval to a route change that will add approximately 1.2 miles to the course through downtown Geneva. Runners will now be able to see all that Geneva has to offer in it’s downtown area including 3rd Street.

With the Race Flex Option, participants are guaranteed a spot on race day, but they don’t have to choose which race they will run until packet pickup, two days before the event.

14 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

“Unlike street marathons, Fox Valley’s course, 95 percent of which is made up of river trails, gives runners the chance to experience the actual race course all summer long,” Sheble says.

Participants receive a race T-shirt and those who finish are awarded a medal.

Returning marathoners from past years receive a second, high-quality medal to recognize their dedication and commitment to endurance races.

Other Events on Race Weekend On Friday, September 19, the race weekend kicks off with the Fox Valley Marathon Health & Fitness Expo, featuring exhibitors with the newest designs in running gear and shoes as well as the latest developments in sports, fitness and nutrition. Official Fox Valley Marathon Races gear also will be available for purchase. Also on this day, race participants pick up their race packet and nylon backpack goody bag offering samples and special promotional discounts along with race bibs, timing chips and the official 2014 Fox Valley Marathon technical race shirt.

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On Saturday, September 20, there will be the Fox Valley Kids Marathon sponsored by the Court-Appointed Special Advocates (CASA) Kane County.

Open to children ages 5 to 13, this race is 1.2 miles and kids may run or walk unaccompanied or with a parent, sibling or guardian. Kids who participate agree to run or walk one mile a week leading up to race weekend for a total of 25 miles.

“This race teaches kids the importance of having a goal, persevering and attaining that goal in the end,” says Kids Race Director Amy Kappele, Participants can take part in optional Saturday morning “Fun Runs” which include games and fun activities throughout the summer until race day.

“They must learn to be responsible by entering a total of 25.2 miles into a log that they turn in to qualify for the race,” says Kappele. Kids, like the adults, receive a race T-shirt and a medal. Kids also are given a rubber wrist band and water bottle.

Beneficial, All Around Of course, the race promotes health and fitness but it also benefits area charities, raising $100,000 last year for various causes. And it has a positive impact on Fox Valley businesses, such as stores, restaurants, hotels and car rental companies. “It provides an extraordinary advertising opportunity by showcasing the Fox Valley area businesses to thousands of participants and spectators,” Sheble says.

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g n i l c y c

Fun with Fitness

M

ost people understand the importance of exercise and its part in a healthy lifestyle. Whether your goal is to lose some weight, lower blood pressure, reduce cholesterol, or improve muscle tone it is a fact that exercise combined with a healthy diet enhances quality of life and improves fitness.

Now comes the rub, sometimes exercise isn’t much fun. Many see it as a torture that must be endured or a means to an end. The problem is that given a choice, few people have the disciple to maintain an exercise regime they do not at least partially enjoy.

That’s where the bicycle comes into play. Who doesn’t remember their first bike? The excitement of speeding down the sidewalk, the freedom to go places and do things that you couldn’t do before. It wasn’t exercise back then. You didn’t

with Bryan VanZanten

worry about maximum heart rate or calories burned. You just jumped on and rode.

Now we are older, life’s more complicated. Time is more valuable so we have to be smarter with how we spend it. We have realized our mortality and hurry to reach our goals. We see 30 minutes on a treadmill watching TV as a worthwhile use of our time. It’s a check in the exercise box for the day. Granted you do burn some calories but was it fun?

Somewhere in the garage or shed most people have a bike. Usually it has been there unridden for a few months or years. Often they need some attention to make sure they work properly and safely. It’s worth it. Break it out, pump up the tires, lube the chain and go for a spin. You won’t regret it. Not difficult enough?

Ride faster, ride further, and find some hills. I promise you if you push it you will feel it the next day.

Something else will happen too. The

clock will turn back. Physically you will benefit from firmer muscles, more endurance, and greater strength. Mentally you will be transported back to when you didn’t have so much going on, when life was simpler. The world goes by at a more manageable speed and you will see things from a different perspective. It will be exercise, but you might just have some fun along the way.

Bryan VanZanten is the manager at All Spoked Up in Batavia.

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Find local trails, trip recommendations, local events, food and drink, and much more!

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Make the most of your summer with the new

Fox River Bike Trails guide

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he Fox River Valley offers visitors and residents alike one of the most impressive collections of bike trails in the region, connecting to picturesque waterways, bustling downtowns and great family destinations.

To help get you there, Shaw Media has put together an interactive, multi-media guide, so you make the most of your afternoon on the trail.

“Shaw Media is very excited to bring this multi media project of a mobile, digital & print product to the Tri-Cities. Our print version is just a small piece of what you can expect from our mobile and digital platforms,” says general manager Jim Ringness. “We hope that it enhances their bike trail experience by providing ideas on routes, places to stop and just provide an overall positive experience to these great assets located throughout this region.”

The printed guide offers a taste of what you’ll find online, and a handy reference you can keep at home, or pass along to friends. But beyond the pages of this guide, Shaw has taken its trail guide mobile.

FoxRiverBikeTrails.com is a dynamic mobile site for the biking enthusiast. Offering featured trips, charting all the local trails, and highlighting great spots to stop along the way,

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FoxRiverBikeTrails.com is the perfect companion as you hit the road this season.

Find out where to start your trip, where to park and what’s around. We clue you in to bikefriendly restaurants and shopping in the quaint downtowns along the river. We connect you with repair shops along the way, should you find yourself in need of a helping hand.

Cycling with the kids? No worries! We have charted routes by difficulty and distance, and many offer great destinations, like the Fabyan Windmill, Mount St. Mary’s Park, or the Railway museum.

FoxRiverBikeTrails.com has partnered with cycling specialists, restaurants, shops and more to offer great deals you can grab on your way.

Downloadable through our convenient app or mobile optimized website, there’s no need to carry anything but your smart phone.

From now through October, the towns along the Fox are filled with great local events and activities, festivals and community concerts. You’ll find those too, at FoxRiverBikeTrails.com, and even have a chance to share your own tips and insights as your travel the trails.

“People love coming to the Fox Valley to ride the trails, and we all are using our phones more and more,” said vice-president Tom Shaw. “This is a great opportunity to connect riders with our communities, and all they have to offer.”

But this is just a start. Throughout the season, FoxRiverBikeTrails.com will be adding more helpful tips, features, trail information and lots of deals. Keep connected as you head out the door, and hit the trails for a summer cycling excursion.

It has been a truly great team effort amongst many Shaw Media departments to make this project a reality and we are very excited to roll it out to our markets.”

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 19

SOCIAL MEDIUM

Suburban cycling clubs get you off your smartphone and on the road with friends ADVENTURE BIKE CLUB (ABC) Wheaton –based meetup that bikes locally at least three times per week and does adventure rides all over the world too. All skill levels welcome. Find out more at www. meetup.com/OurABC ARLINGTON HEIGHTS BICYCLE ASSOCIATION Address: 500 East Miner, Arlington Heights, IL 60004,EMAIL: ride@cyclearlington.com ATHLETES BY DESIGN CYCLE CLUB The Athletes By Design (ABD) Cycling Club has grown to be one of the largest clubs in the Midwest and includes riders of all ages and at all ability levels visit www.abdcycling.com AURORA BICYCLE CLUB P.O. Box 972 Aurora, IL 60507-0972 (630) 8985992, Email: rschmars@cris.com BICYCLE CLUB OF LAKE COUNTY P.O. Box 521 Libertyville, IL 60048-0521, 847604-0520, robsc@sc.comm.mot.com BLUE HORIZON WHEELMEN 805 Lyford Lane Wheaton, IL 60187, (630) 665-6896 CHICAGO AREA TANDEMS 302 E. Willow Rd Barrington, IL 60010-5814, (847)358-7797 CHICAGO CYCLING CLUB Non-competitive group dedicated to cycling.

We host rides every Sat. and Sun. from April through Oct. ranging from 15 to well over 100

miles. P.O. Box 577136 Chicago, IL 60657-7136, Hotline (773) 509-8093, Email: sjkramer@mcs. net CHICAGOLAND RECUMBENT RIDERS An enthusiastic group of riders that enjoy to ride, discuss, and play with all types of Human Powered Vehicles. Contact: Ed Gin, Email: gkpsol@mcs.net , Serves: Chicago and suburbs CYCLING SISTERS A cycling club for women. They teach classes for women and children in Chicago area.

Email: cordinary@yahoo.com DOWNERS GROVE BICYCLE CLUB Offering many bike riding opportunities throughout the year, as well as social gatherings and friendships through a common interest in cycling. About 120 members include all levels of cyclists. Find out more at www.downersgrovebicycleclub.org.

DUNDEE CARDINAL BICYCLE CLUB 2109 Teton Parkway Algonquin, IL 60102-5403, (847) 658-3182 DUPAGE RECREATION ADVENTURE CLUB DuPage Recreation Adventure Club is recreational biking and social club that rides local trails in DuPage, Will, Cook, and Kane counties in Illinois. Weekend bike trips include riding and camping in Illinois, Wisconsin, Iowa and Indiana. The club is located in Downers Grove, DuPage County. Club bikes

include road, mountain, and recumbent. This is an adult club. SERVES: DuPage County ELMHURST BICYCLE CLUB CONTACT: Ed Curtin, EMAIL: bike@elmhurstbicycling.org EVANSTON BICYCLE CLUB P.O. Box 1981, Evanston, IL, 60204-1981 FLYER BICYCLE CLUB 313 S. 11th. Ave. St. Charles, IL 60174, (630) 323-4672 FOLKS ON SPOKES BICYCLE CLUB Chicago, PO Box 824, Homewood, IL 60430, Contact: Tom Derrig (708) 730-5179, E-mail: terminatortom@juno.com FOX VALLEY BICYCLE & SKI CLUB Hot Line: (630) 584-7353 G. S. L. A. M. 306 E. Fox Hill Dr, Buffalo Grove, IL 60089, (847) 438-9584, Email: corp500@aol.com JOLIET BICYCLE CLUB P.O. Box 2758 Joliet, IL 60434-2758, (815) 436-3539 email: dshep1@ix.netcom.com MCHENRY COUNTY BICYCLE CLUB PO Box 917, Crystal Lake, IL 60039-0917, Club E-mail: lx2@megsinet.net MIDWEST MASTERS CYCLING TEAM 29860 River Dr Libertyville, IL 60048, (847) 816-8778

CRYSTAL LAKE

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MT. PROSPECT BIKE CLUB 411 S. Maple St. Mt. Prospect, IL 60056-3839, (847) 255-5380 NAPERVILLE BICYCLE CLUB 320 W. Jackson Ave Naperville, IL 60540-5252, (630) 357-9000 x616 email: Bikedave1@aol.com OAK PARK CYCLE CLUB Group for road cyclists located near Lake & Harlem Avenues (Oak Park/River Forest IL), riding year round, distances ranging 20-100+ miles, at an pace of 18-20+ mph. Contact: Steven Olderr 708/383-8176, Email: olderr@ starnetinc.com , PO Box 2331, Oak Park, IL 60303 SAMMY’S CYCLING CLUB An all-volunteer, educational and recreational non-profit cycling organization that offers its members rides at all pace levels, weekend rides, spring training program, monthly meetings featuring important speakers in the field and a full calendar of special events. Visit sammyscyclingclub@yahoo.com SCHAUMBURG BICYCLE CLUB Local rides and participation in local invitationals and tours. We welcome all cyclists (tourers, racers, mountain bikers, and casual riders). Rides for all levels and experience. Meets once a month and provides and cycling demonstration along

with general club news. Web site includes ride information, and Illinois cycling events, along with lots of links.

EMAIL: schmburgbikeclub@aol.com, ADDRESS: 1232 Sandhurst Court, Schaumburg, IL 60193, SERVES: Schaumburg and surrounding communities VELO CLUB ROUBAIX, INC. One of Chicago areas top cycling teams.

We ride all year long in temperatures from 0 to 100degrees CONTACT: Robert Feldman, PHONE: (847) 432-2072, EMAIL: Rfice9@ aol.com , ADDRESS: 3294 Summit Ave., Highland Park, IL 60035

905 A PYOTT ROAD CRYSTAL LAKE, IL

815-455-5450

Interested in featuring your event in Suburban Life Fit? Contact us at 630-427-6217 or krakers@shawmedia.com.

VILLAGE CYCLESPORT MOUNTAIN BIKE TEAM Club/Team designed to put groups of good people together to enjoy the sport of mountain biking. All ages and abilities are welcome. Club serves northwest suburbs of Chicago. Contact: Jim Fergus (847) 537-1708, Email: JFergus7@aol.com , VCSMTBking@ aol.com , Address: 63 Park N Shop, Elk Grove, Il, 60007 WHEELING WHEELMEN BICYCLE CLUB P.O. Box 581-D Wheeling, IL 60090, (847) 520-5010, Email: wheelmen@cyberconnect.com

21

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KEEP YOUR

SPINE IN LINE F

for better core strength

rom the first time I took a class at The Dailey Method studio in Naperville, I knew that it was the most efficient and effective workout I’d ever experienced. Started in 2000 by Jill Dailey, the Dailey Method (www.daileymethod.com) pulls fundamentals from ballet barre, core conditioning, muscle strengthening, yoga and orthopedic exercises. The classes focus on strengthening, toning and lengthening the body’s major muscle groups.

Aimee Higgs is the owner of The Dailey Method St. Charles, located on the north side of the Old Bank building on the corner of Main St. and Rte. 31. This sun-filled location features two spacious studios, ample free parking, a full amenity spa-like locker room, a kid’s room and fitness-inspired retail. The Dailey Method St. Charles

I believe in this program completely, so much so, that it drove me to become an instructor, and I now operate my own studio in St. Charles, where I have been for nearly three years. I recently moved to Geneva, and it’s been wonderful to immerse myself in these communities. I can be accessible to my students and it is exciting to run into them around town. But what’s most exciting is the progress I see within the studio.

During the one-hour classes, we encourage students to maintain a “neutral spine,” a position in which the body is sitting up straight with the shoulders down and sternum open allowing the spine to be in the most functional and healthiest position

possible. This position helps to strengthen the core, creating a healthy balance and posture. So many of us spend our days hunched over a computer. We forget how to stand correctly. This can cause a lot of health problems; at the very least low back pain. The “neutral spine” can help re-align your body, and while working your bones and muscles together, you can strengthen your entire body.

But it’s about more than a strong, healthy physical body. You can create a healthy mind/body connection as well. We want you to feel better leaving, than when you came in to our studio. We offer a safe, happy environment where there’s no judgment, and where you are offered a personalized approach – teaching you how to work out for your body type. We encourage our students to listen to their bodies and to go at their own pace. Starting a new exercise class is like learning a new language. You need to give yourself a little grace and enjoy every moment of keeping yourself healthy. We will be there with you encouraging and physically adjusting you to make sure you are working safely.

studio also provides classes for men and teens. For more information, including a class schedule, visit www. daileymethod.com/stcharles.html or call the studio at 630-945-3042.

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SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 23

FINDING SUCCESS OUTSIDE THE BOXinside the ring

By ELIZABETH HARMON

“There’s definitely a ‘huh?’ when I tell people I’m a boxer. Out of the gym and ring, I’m very feminine,” Staton says. “I wear high heels and make-up. Now, I get, ‘you’re a Golden Gloves boxer? Wow!’” “Wow” is the suitable interjection to descrive Staton’s April 11 title match in the 2014 Chicago Golden Gloves amateur boxing tournament, which lasted just one minute and five seconds. “Because my semi-final fight was hard, I assumed the final fight would be, but it wasn’t,” says Staton.

Staton competes in the women’s Senior Novice Division at 178 pounds. She began training as a boxer in December, when she discovered Libertyville’s Lake County Boxing Club and trainer Larry Lentz.

“I told him I wanted to fight and he had me sparring within a week,” says Staton, a sales representative for a dietary supplement company, and freelance make-up artist.

Though new to the sport, Staton has dreamed of boxing since she was a little girl in Santa Cruz, California.

“I grew up watching Mike Tyson with my dad. It was something we shared and I developed a passion for it,” she says.

She played high school basketball, soccer and volleyball, and soccer at Menlo College near San Francisco, but remained fascinated by boxing. Since there was no place for her to train, she stayed a spectator.

That changed two years ago, when she moved to Lake County with her family, and decided to get back in shape. She started working out at home, then tried hot boxing with a friend. But Staton wanted more than just a good cardio workout. She wanted to get into the ring and compete. Late last year, she heard about Lentz and Lake County Boxing Club.

“The website says that they encouraged people to compete and that caught my eye, because that was exactly what I wanted to do,” she says.

Staton’s natural athleticism, along with years of watching the sport helped her learn the fundamentals quickly. In the process, she also changed her diet and shed forty-five pounds.

“Boxing is an individual sport but without Larry in my corner, I couldn’t have done it,” she says.

Not only did the workouts test her stamina, but also her threshold for pain.

Photos by Joe Shuman

S

amantha Staton, a 28-year-old mom of two from Grayslake, has become accustomed to surprised reactions when people learn of her unusual pastime.

“Some of the punches are painful, there’s no getting around it. One of the things we did in training was drop a twentypound medicine ball on my stomach, which is comparable to a body shot. Those hurt the most.

With punches to the face, you have

to make sure you’re covered and keep your guard up,” she says.

She practiced with experienced local boxers and being able to hold her own in the ring bolstered her confidence, as she prepared to enter the Golden Gloves tournament. Her March 21 semi-final match went three rounds and tested Staton’s mettle as a fighter.

“The first round I was down, and the second round was really rough, because I extended all my energy in the first. Lentz says ‘if you don’t pull something out, you’re going to lose and go home.’ And because this has been my dream since I was a kid, I knew I couldn’t go home with a loss,” she says.

The final round, which Staton describes as “an all-out brawl,” left her exhausted, exhilarated and victorious.

Mental fortitude and combat strategy go hand-in-hand with physical training.

“I saw wonderful boxers, with the best conditioning, who lost. Larry knows what you have to do to win. It’s a combat sport and his strategy is that a good offense is the best defense. You have to throw punches,” she says.

As she prepares for her next competitive season, her goal is to shed twenty-five pounds in order to fight in the 151-pound weight class. “I’ve demolished my current weight class and have no one else to fight.

If I can get my weight down, there are a lot more people I can fight,” she says.

She also looks forward to coaching. “In sports there are few female role models, so I want to provide that. Boxing is great conditioning and even if you don’t compete you’ll be in the best shape of your life,” she says.

Though she jokes about getting punched in the face for fun, what she enjoys most is the empowerment that comes from conquering a dream. “If you’re determined, and willing to show up and do the work, you can make anything happen,” she says.

The skinny on circuit training C

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ircuit training is a form of body conditioning or resistance training which targets strength building and muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program.

Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

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On the circuit, you are building strength, burning calories, and constantly changing your activity. You won’t get stuck in a rut doing the same exercises over and over.

It’s never boring, and it’s always effective.

It’s a true aerobic, cardio and strength workout, all in one.

Having a circuit set up for you also takes away the need to research and plan your workout – At Curves, the circuit is all designed for you. You can come in, work through the system, and you don’t have to think about it. It makes exercise a more pleasant, less stressful endeavor.

circuit training, and keep ramping up your metabolism up for the entire workout.

Circuit training is a great way to get fit at any age. We have teenagers and senior citizens down on the mats doing planks and push-ups, working hard to reach their individual fitness goals. With the help of certified coaches in a supportive environment, the circuit is the perfect means to change your physical health.

And when that changes…your life changes.

Michelle Crown is the owner of Curves in Arlington Heights, and Lisa Bye is the owner of Curves in Elmhurst, part of the largest chain of fitness centers for women in the world.

One thing we at Curves also initiate is metabolic conditioning between each machine. From squats to planks to pushups, our coaches keep women moving and burning calories, so there’s no dead time waiting for machines. Exercises like these are a great complement to the

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Platelet-Rich Plasma (PRP) offers patients an all-natural way to keep swinging PRP, also known as ABI or Autologous Blood Injections, is an extremely promising solution for stimulating the healing of tendon and ligament injuries, and osteoarthritis. The treatment is gaining national notoriety in the field of sports medicine because it taps into the body’s natural ability to heal itself, reduces recovery time, and lets individuals return to their normal activities more quickly.

New research from the American Academy of Orthopedic Surgeons (AAOS) shows PRP is helping athletes, baby boomers, and the elderly with sports injuries and chronic joint and muscle pain.

PRP is gaining popularity as an effective treatment for tendinopathy (tendinitis or tendinosis) in a range of problem areas including the ankle (Achilles tendon), elbow (golfer’s, pitcher’s or tennis elbow), hamstring (buttock), heel (plantar fascia), hip (gluteal), and knee (patellar).

Today, celebrity athletes such as Pittsburgh Steelers wide receiver Hines Ward and safety Troy Polamalu, pro-golfer Tiger Woods, and Philadelphia Phillies pitcher Cliff Lee are singing the praises of innovative new blood plasma therapies for sports-related injuries.

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PRP is not only for professional and amateur athletes; new research presented at the AAOS’s annual meeting this spring shows PRP is successfully being used to treat an even broader range of orthopedic conditions including: • Chronic bursitis • Plantar fasciitis • Acute and chronic ligament pain • Hip pain • Osteoarthritis • Conditions associated with scarred or non-healing tissue These findings represent what we are seeing at Fox Valley Orthopedics, where we are one of the first practices in the area to treat patients with Orthopedic PRP to restore mobility and help athletes return to sports. PRP continues to become a promising treatment for tendon injuries and accelerating post-operative recovery From professional and amateur athletes to the elderly population, many individuals trying to recover from acute and chronic conditions may benefit from PRP therapy.

My colleagues and I believe that using PRP therapy as an alternative or a complement to a broader range of surgical repairs means we’ll be able to keep even more people moving and living active lives.

Vishal M. Mehta, MD is a fellowship-trained orthopedic surgeon specializing in sports medicine.

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 27

yoga 28 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

IN PRACTICE, makes perfect.

People often ask me ‘What’s so special about yoga?’ My answer is: nothing. Yoga itself is a series of postures that can provide some physical relief. Show up to class and by the end maybe you’ll be able to touch your toes.

And guess what? That’s okay. It feels good. But keep going and there is more. So. Much. More.

The word “yoga” means union and is generally described as a connection between body, breath and mind. Daily life doesn’t allow time to notice this important connection. But it’s not easily achieved, nor is yoga the same experience for everyone. Some of us go looking for physical relief.

Some of us go for silence from daily life. Some of us go for the latte afterward.

The early days of my yoga experience came along with a mental running commentary:

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Stretch your way to better sleep ‘Oh that’s a cute shirt.’ ‘Did I lock the car?’ ‘Did she just say breathe into my back ribs?’

But over time, that mental chatter began to go away. I focused in on my breath, I actually felt my body move with intent and purpose to the pace of my breath.

I began to feel physically better and mentally more in tune with daily life. And best of all, my sleep improved. These benefits didn’t show up overnight. Yoga takes some patience and persistence.

The time for yoga is now.

This is the first of the yoga sutras; a series of ancient aphorisms about the practice of yoga. Don’t wait to go to a class until you can touch your toes. A) You’re assuming you will start to make an effort toward that, and B) it doesn’t matter.

to make sure you are able to enjoy the experience for your level of ability.

Seriously, classes outside your level defeat the purpose of going.

Wear comfortable clothes that aren’t too loose. There’s nothing pretty about downward facing dog with your shirt up around your neck.

Get face-to-face instruction. A teacher will give you the cues and will be able to help if you are confused. A group class or private instruction are both great ways to learn. DVDs are no substitute for the real deal.

Most of all, have fun. And breathe.

A good teacher will be able to modify poses to meet your body where it is now. A good teacher will make you feel welcome in their class. A good teacher will keep you coming back.

Determine which class is best. If you are brand new to yoga, look for a class that has the words beginner, basic, intro or level 1 in the title. Just like age ranges on kids toys, classes have descriptions

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Try these suggested poses, from Yoga.com: Standing forward bends Raise your straight hands above your head, stretch the spine and gently bend down with a straight back. Don’t strain, if you can’t keep your back straight, stop where it feels comfortable or use blocks to relax in the bend.

Sukhasana with a twist Sit down with your legs crossed comfortably. Slightly turn to the right and place your right hand behind your buttocks. Your left hand can rest on the right knee. Control the depth of the twist using your arms, but don’t get too far.

Repeat for the other side.

SO HOW DO YOU START? Find a studio near you. Ask your friends and neighbors. Check online and look at reviews. Studios have their class schedule and fees on their website.

Most studios charge $15-$20 per class and have packages that reduce the cost per class. Buy in quantity and save.

Insomnia is one of the most common health complaints, afflicting people of all ages and backgrounds. Relief may be found in the ancient practice of yoga. Through about 15 minutes of relaxing physical exercise, breathing techniques and complete relaxation, you can promote more regular and restful sleeping patterns without resorting to sleep-inducing drugs, according to the American Yoga Association.

Photo by Mark Busch

Jessica Niekrasz is a Riverside resident, and certified Yoga teacher. An avid runner, she also is a USA Triathlon Level 1 Coach and a USA Triathlon Youth & Junior Coach.

Child’s Pose Sit on your heels and lower your body on your knees. Place your hands at your sides or stretch them forward, above your head. Ideally, your forehead should touch the floor, but if you find it hard to do, put your fists under your forehead to support it and rest in this position.

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 29

IS FLE

Y T I L I IX B really important?

A

s an athlete or recreational participant, our training generally focuses on either the specificity of training for our sport or those activities in which we enjoy participating on a regular basis. The one component of healthrelated physical activity most individuals fail to regularly practice is proper stretching to all areas of the body.

Health-related physical activity encompasses five important points.

• cardiorespiratory endurance • muscular endurance • muscular strength • flexibility • good body composition Flexibility often is overlooked because of conflicting information regarding its importance or relevance. Other questionable areas revolve around the proper timing and type of stretching to garner the best results.

The American College of Sports Medicine (ACSM) recommends that stretching activities be done at least two to three days per week, and if there is some lost joint motion or stiffness then range of motion exercises or stretching should be done on a daily basis. Flexibility exercises should be done with the wholebody in mind, but it most often involves those muscles that are often the least flexible: the hamstrings, hip flexors, calves and

30 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

the chest. There are multiple ways to increase flexibility in these areas and many exercises incorporate multiple joint areas.

Vitally important is that stretching never be done in a cold state, meaning one always should warm-up using dynamic movements to increase internal body temperature and enhance circulatory blood flow. Warming up can produce faster muscle contraction, improve the rate of force development, improve reaction time in the muscle and lower the viscous resistance in muscles.

Increased blood flow accelerates the body’s capability to deliver oxygen and nutrients. Muscle strength and power will improve.

Dynamic stretching, in a general sense, may consist of five to 10 minutes of slow activity (such as walking) progressing to faster activity (walking to jogging.) Specific to sport competition it is recommended to engage in eight to 12 minutes of movements that incorporate the range of motion necessary for the sport (ACSM, 2014). u HAMSTRINGS: Lying in a supine position, face up, gently pull both knees to the chest to first stretch the lower back. Then place one foot flat on the floor with the knee in the bent position. The other leg should be extended out straight on the floor and then raised upward slowly to a vertical position. By lying down, the force of gravity on the back does not come into play as it would when standing and leaning forward or downward. u HIP FLEXORS: Stand on one foot while bringing the other foot toward the buttocks. A gentle glide of the held foot backward should focus on keeping the knee

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pointed straight at the ground and your hip in alignment. It may be necessary to hold on to a fixed structure for balance with the other hand. u CALVES: Step with one foot forward so that knee is in vertical alignment with the heel. Extend the other leg back so its foot is straight and the heel touches the ground. u CHEST: Lying in a supine position, bring both knees to the chest extend arms out to the side, palms up, and let knees slowly fall to a side while maintaining the opposite shoulder in contact with the ground. This will not only stretch the chest muscles but gives a great stretch to the upper, lower back and side of the hip.

Be sure to repeat these on each side and hold 30 to 60 seconds, For ease in progression, do the standing stretches first then lie down for others.

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By incorporating regular flexibility exercises into your workout you will improve, over time, the specific joint’s complete range of motion and help to prevent future loss. This regular addition of flexibility will help overall healthrelated benefits and allow you to improve your performance.

Fran Krumlauf, M.S., is a clinical exercise physiologist and professional member of the ACSM and the AMAA. She is adjunct faculty in the Department of Health and Physical Education / Exercise Science at North Central College in Naperville, and owner of Klass Konditioning. Contact her at www. klasskonditioning.com or 630-649-9495.

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SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 31

WIGGLE YOUR WAY to a healthy body

A

belly dance workout is a great way low-impact way to burn calories and tone your core.

Don’t be intimidated by belly dancing: women of all shapes, sizes and nationalities are encouraged to belly dance. In the process, they are finding fun, friendships and results all in one great class.

Belly dancing is a full body workout. You’ll be working your entire core, which includes your abdominal muscles and hips.

Your arms, shoulders and chest are engaged while you learn proper posture and body placement. The arm motions are a great isometric workout, challenging your upper back and arms in a way that is different from lifting weights. As you learn more advanced moves, you’ll work on balance as well.

Since belly dancing focuses moving the torso with small actions, your smaller core muscles are better engaged than traditional ab exercises.

Utilizing the smaller core muscles allows for overall core strength building, resulting in better balance and posture.

As you move through the arm movements of belly dancing, you gain a fuller range of motion in your upper body than standard exercises. A full range of motion utilizes smaller muscles in your arms and back for better muscle toning all over.

32 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

Because belly dancing is such a controlled movement method, you’ll learn how to control every muscle, down to the small ones you didn’t know you had: lats, internal and external obliques, abdominus rectus, biceps, triceps and the extensors and flexors of your forearms.

You’ll learn about isolation and how controlling your separate core muscle groups will lead, overall, to a stronger core. Your core strength aids in good posture, effects how you walk, the strength of your spine and can help prevent joint problems.

Because belly dance keeps you in a low-impact constant motion, your heart rate stays elevated which puts you in a constant state of cardio burn. When consistent cardio is combined with consistent muscle strengthening, your body continues to burn calories and fat long after the workout is over.

A belly dance workout is a great addition to your everyday fitness routine. If you’re looking for a fitness routine and don’t already have one, try a belly dancing class. There are several suburban studios that cater to only belly dance lessons.

Check your local park district or fitness center as well for belly dance classes.

Grace Tucker is a certified instructor in the modern and classic vocabulary of American Tribal Style belly dancing, and operator of Eastern Fire Belly Dance in Naperville. She also produces Belly Dance Tuesday in Bolingbrook; a bi-monthly belly dance evening at Coop’s Den. She is a former ACE-certified personal trainer and group fitness instructor and teaches hatha yoga in the western suburbs.

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Warmer temperatures bring our exercise

outdoors With the frigid temperatures of winter 2014 behind us, Chicago summers offer the perfect opportunity to re-boot our fitness routine. Longer days, fewer family and school commitments and vacation days provide great opportunities to put exercise at the top of our “to-do” list!

Exercise can be as simple as walking or running outdoors. If you’re new to an exercise program, walking is always a great place to start. We are so fortunate in the western suburbs to have destinations such as the Morton Arboretum, the Prairie Path and Herrick Lake Forest Preserve that offer ample paths and trails within a beautiful environment. Combining exercise with the outdoors is not only beneficial physically, but many find it mentally rejuvenating as well!

Fit, fun & fabulous!

New classes, new music, new ways to mix it up!

Check out the class schedule at jazzercise.com/FindaClass.

Jazzercise Glen Ellyn Fitness Center (next to the Abbington)

3S030 IL Rt. 53, Glen Ellyn • 630.418.9690 glenellynjazzercise@gmail.com

First Month Free

Offer valid for new customers at Jazzercise Glen Ellyn Fitness Center.

Offer good with purchase of membership package.

Other restrictions may apply. Expires 09/30/14.

If you think it might be difficult to adhere to an exercise routine on your own, a group exercise program may be a better choice. Group exercise provides both accountability and a support network, and the camaraderie that is shared in a fitness class not only makes exercise more fun, but may challenge you to work a little harder!

An investment in exercise is one of the best decisions we can make in achieving a more balanced lifestyle both physically and mentally. The days are longer and warmer weather is here – let’s get moving!

Ann Graham is a certified Jazzercise instructor and owner of the Jazzercise Glen Ellyn Fitness Center where her team of 12 instructors offers 38 classes each week. Jazzercise class formats include CORE, FUSION, STRIKE and STRENGTH 45/60.

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 33

mediterranean diet trend offers healthy benefits

O

ne particularly healthful diet trend is the Mediterranean diet, so named after the tastes and habits of the people living around the Mediterranean Sea. People in Europe - especially those in Spain, Italy and Greece - generally are healthier than Americans.

One often-cited reason is their diet, which, it turns out, is very high in salt.

Olives, for example, can only be consumed if they’re soaked in salty brine for weeks. Feta cheese is cured and stored in salt brine. Capers, anchovies, codfish and roe all are Mediterranean staples routinely packed in salt. Don’t forget all the famous salt-cured meats such as jamon serrano, prosciutto, salami and various sausages.

Olive oil is the anchor of the Mediterranean diet. No other natural oil has as much monounsaturated fat. When drizzled on salads and vegetables or grilled fish, it adds a pleasing aroma and texture. But olive oil by itself is somewhat bland and is always accompanied by liberal amounts of salt. Yet, the people of the Mediterranean, who enjoy all these foods, have the world’s best cardiovascular health.

The diet is so healthy that the National Heart, Lung and Blood Institute used it as a model in its famous DASH Study (Dietary Approaches to Stop Hypertension), which confirmed that the Mediterranean/DASH diet was healthier than the typical American diet and effectively reduced blood pressure.

Americans who believe they need to follow a low-salt diet may hesitate to explore the Mediterranean diet, or may try to reduce the amount of salt inherent in it. Before turning your back on the Mediterranean diet and all its proven health benefits, discuss the option with your doctor. The Mediterranean diet has proven its worth for centuries.

North African Salad INGREDIENTS: 3 tablespoons extra-virgin olive oil, plus 1/4 cup 2 to 3 cloves garlic, crushed and minced 1 pound box Israeli couscous (or any tiny pasta such as ziti) 3 cups chicken stock 2 lemons, juiced 1 lemon, zested 1/2 teaspoon salt 1/2 teaspoon fresh ground black pepper 1 cup chopped fresh basil leaves 1/2 cup chopped fresh mint leaves 1/3 cup finely chopped Italian parsley 1/3 cup dried chopped dates 1/4 cup slivered almonds or pistachios, toasted DIRECTIONS: In a medium saucepan, warm 3 tablespoons of the olive oil over medium heat. Add the garlic and saute for one minute. Add the couscous and toast until lightly browned, stirring often, about 5 minutes. Carefully add the stock, and the juice of 1 lemon and bring to a boil. Reduce heat and simmer, covered, until the couscous is tender, but still firm or al dente, stirring occasionally, about 7 to 9 minutes. Drain the couscous.

In a large bowl, toss the cooked couscous with the remaining olive oil, remaining lemon juice, zest, salt and pepper and let cool. Once the couscous is room temperature, add the fresh herbs, dried dates and almonds/pistachios. Toss well and serve.

tWise to the Word

Caper: The pickled bud of a bush native to Asia and found throughout the Mediterranean. Capers are dried in the sun and pickled in a vinegar brine. Tangy green capers come packed in brine or coarse salt.

-More Content Now www.suburbanlifefit.com

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 35

HALF MARATHON

08.24.14

batavia, il promo code

peapod10 halfmadness.com

7/4/14 ANTIOCH RUN FOR FREEDOM 5K Run/Walk Antioch, IL sbotl.com/run-for-freedom 7/4/14 POKANOKA’S TRAIL RUN/WALK 8 Mile Trail Race/Walk Shabbona Lake State Park pokanokasrun.com 7/4/14 GREAT WESTERN FREEDOM FOUR 4 mile run, 2 mile walk St. Charles, IL lazarushouseonline.com/ greatwesternfreedom4.php 7/4/14 ELMHURST RUNNING CLUB 4 ON THE 4TH 4 Miles Elmhurst, IL 4on4th.com 7/4/14 STARS AND STRIPES 5K RUN/ WALK 5K Run/Walk Tinley Park, IL tinleyparkdistrict.org 7/4/14 RUN FOR FREEDOM 5K Homewood, IL hfracquetandfitness.com

7/6/14 STAMPEDE RUN 10K & 5K Arlington Heights frontierdays.org/stampede.htm 7/10/14 BASTILLE DAY 5K, 8K AND BLOCK PARTY 5K & 8k Chicago, IL chicagoevents.com 7/12/14 RUN FOR HOPE 5K Woodstock, IL thecurestartsnow.org

penniesfromheaven5.org 7/12/14 HILLS ARE ALIVE 5K 5K Kenosha, WI xcthrillogy.com 7/12/14 HOT HILLY HAIRY 50K 50K Kenosha, WI xcthrillogy.com 7/12/14 HILLOOPY 100+ RELAY 100+ Relay Kenosha, WI xcthrillogy.com

7/12/14 MCHENRY RIVER RUN 3M, 6.8M McHenry, IL ci.mchenry.il.us 7/12/14 DIRT RUNNER NIGHT RUN III 4 Mile Trail Run Marseilles, IL dirtrunner.us 7/12/14 CASE CREEK 5K MUD RUN 5K Mud Run Coal City, IL casecreekobstacles.com 7/12/14 PENNIES FROM HEAVEN 5K RUN, WALK AND STROLLER RACE 5K Run/Walk St. Joseph, MI

7/12/14 DANCES WITH DIRT DEVIL’S LAKE 50 Mile Relay - 50 Mile - 50K Marathon - Half Marathon - 10K dwddevilslake.com 7/12/14 THE GREAT BULL RUN Adventure Run Cicero, IL thegreatbullrun.com 7/12/14 RUNDEZVOUS: FRONTIER SURVIVAL RACE Adventure Run Crystal Lake, IL rundezvousrace.com 7/13/14 RUN! TO END HOMELESSNESS 5K

Chicago, IL ASafeHaven.org 7/13/14 WATERFALL GLEN XTREME 10 MILE 10 Mile & 5K Darien, IL Xtreme10Race.com 7/13/14 5K DASH N’ SPLASH 5K Hanover Park, IL hpparks.org 7/14/14 BURGERS AND BEER 5K 5K Chicago, IL Universalsole.com 7/19/14 ALEXIAN BROTHERS FITNESS FOR AMERICA SPORTS FESTIVAL Half Marathon-10K-5K Hoffman Estates, IL allcommunityevents.com 7/19/14 HARD CHARGE CHICAGO 4-5 Mile Obstacle Course Chicago, IL hardcharge.com 7/19/14 KPC SPRINT TRIATHLON FOR NEWSPAPER IN EDUCATION Swim: 500 meters; Bike: 12.75 miles; Run: 5 K (3.1 miles) Kendallville, TN kpctriathlon.com

7/4/14 RIVERSIDE INDEPENDENCE DAY 5K 5K Riverside, IL www.riverside.il.us 7/4/14 LIBERTY LOOP 5K RUN 5K Northbrook, IL nbparks.org

Perfect for beginner and experienced competitors.

Ages A 5-7 � Code 25433 Age Swim 50 yds. � Bike 1 ½ mi. � Run ½ mi.

7/4/14 LINCOLNSHIRE 4TH OF JULY 5K 5K Lincolnshire, IL lincolnshirecommunity.com 7/4/14 BEECHER FREEDOM RUN 5K 5K Beecher, IL villageofbeecher.com

Sat • July 19 race begins at 8:30am

7/5/14 BUBBLE PALOOZA 5K Grayslake, IL bubblepalooza.com 7/5/14 15TH ANNUAL REAGAN 5K RACE 5K Dixon, IL reagunrun.com

www.suburbanlifefit.com

Breen Community Park At Peck & Campton Hills Roads

Ages 8-10 � Code 25434 Swim 200 yds. � Bike 2 mi. � Run ½ mi.

Ages 11-15 � Code 25435 Swim 200 yds. � Bike 5 mi. � Run 1 mi.

For more information, visit ottercove.org Sponsored by

Resident $60 • Nonresident $80 adno=0269539

Calendar of Races and Events

7/4/14 DEERFIELD ROTARY 4TH OF JULY 5K 5K Run/Walk Deerfield, IL deerfield.il.us/residents/ familydays/rotary_race_form.aspx

Fee includes t-shirt • goody bag • pool party

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 37

Calendar of Races and Events

7/20/14 ROCK N ROLL CHICAGO 1/2 MARATHON 13.1 M Chicago, IL runrocknroll.competitor.com/ chicago 7/20/14 FROGHOPS RACE SERIES 5K & 10K AND KIDS DASH 5K-10K-Kids Dash Libertyville, IL froghopssportunlimited.com 7/20/14 ROCK ‘N’ ROLL CHICAGO HALF MARATHON PRESENTED BY HUMANA 13.1 Chicago, IL runrocknroll.competitor.com/ chicago 7/20/14 OSWEGO TRIATHLON AND DUATHLON 600 yard swim, 20k Bike, 5K Run, 20k Bike, 5K run Oswego, IL oswegotriathlon.com/ 7/22/14 ESPRIT DE SHE 10K & 5K CHICAGO 10K & 5K Chicago, IL EspritdeShe.com 7/23/14 MMTT SPLASH AND DASH Juniors (6-10): 100 meter swim/1k run; Seniors (11-16): 200 meter swim/2k run Geneva, IL mmtt3.org 7/24/14 SUNDOWNER 5K Joliet, IL dpdrun3.com 7/24/14 CHICAGO FIREFIGHTERS RUN FOR THE KIDS 5K Chicago, IL IgnitetheSpirit.org/2014-run-4-thekids/ 7/24/14 12TH ANNUAL RUN FOR GUS 5K Chicago, IL RunforGus.org 7/26/14 10 K FARM TRAIL RUN THROUGH “ACRES OF HOPE” 5K, 10K McHenry, IL raceonthefarm.com 7/26/14 CAPITAL CITY 5K RUN/WALK FOR ORGAN, TISSUE & EYE DONATION 5K Madison, WI CapitalCity5K.org 7/26/14 PRO LIFE 5K RUN/WALK 5K Winfield, IL

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signmeup.com/98999 7/26/14 ROBBINS 3K/1.5K RUN & WALK AGAINST VIOLENCE 3K-1.5 Mile Robbins, IL facebook.com/mayorofrobbins 7/26/14 ROUTE 66 HALF IRON DISTANCE TRIATHLON Half Ironman Springfield, IL triharderpromotions.com/route-66half-iron/

WAUCONDA TRIATHLONS Olympic and Sprint Distance Wauconda, IL /waucondaparks.org/waucondasprint-triathlon/

8/2/14 SHAPE DIVA DASH CHICAGOLAND 5K obstacle course Sandwich, IL divadash.com

7/30/14 SUMMER SUNSET 5K 5K, Youth Races Geneva, IL foxrivertrailrunners.org

8/2/14 MUSIC IN MOTION 5K Sterling, IL musicinmotion5K.org

8/2/14 MUD RUN 5K Lake Villa, IL LLVChamber.com

8/3/14 Cooon Creek Classic 10K & 2K Hampshire, IL HampshireParkDistrict.org

7/27/14 RUN FOR WALK 4.1 Mile Run-5K Walk Evanston, IL nusports.com/sports/runforwalk/

8/2/14 THE LEGEND Half Marathon - 10 Mile - 5 Mile Laingsburg, WI /RunLegend.com

7/27/14 GLENVIEW PARK DISTRICT SPRINT TRIATHLON 300 yard pool swim/10 mile bike/5K run Glenview, IL glenviewparks.org/fitness-center/ triathlon/

8/2/14 RED, WHITE & BLUE (PREVIOUSLY KNOWN AS BLUE HAWAIIAN) 5K Bensenville, IL BensenvilleParkDistrict.org

7/27/14 HOLIDAYMAN MEGA SPRINT TRIATHLON 700 meter swim/17.6 mile bike/4 mile run Somonauk, IL ivswimbikerun.com 7/27/14

8/2/14 POW WOW 5K 5K Tiskilwa, IL nncybngstn@yahoo.com 8/2/14 ZOOMA CHIAGO Half Marathon-10K Chicago, IL /zoomarun.com/chicago/

8/3/14 CRUSH WINTHROP HARBOR SPRINT AND OLYMPIC TRIATHLON Olympic and Sprint Distance Winthrop Harbor, IL crushmultisport.com/race-series. html 8/3/14 THE BIGGEST LOSER RUN/WALK HALF MARATHON & 5K 5K & Half Marathon Chicago, IL biggestloserrunwalk.com 8/7/14 TERRAPIN 5K AND MUSIC FESTIVAL 5K Chicago, IL ramracing.org

For ages 9 to 90

Presented by Bensenville Park District and Village of Bensenville · CARA certified · Timing by Race Time · USATF certified course · Mile split time & digital clock

Saturday, August 2nd 8am Kick-off at Pines Park 4N500 Church Rd., Bensenville, IL

Register online at signmeup.com/98441 More registration options & details at bensenvilleparkdistrict.org/pdcms/events 1000 W. Wood St. 630-766-7015 www.bensenvilleparkdistrict.org adno=S0248476

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 39

2014 Crystal Lake Night Owl Bicycle Ride

Saturday Night, August 2nd Pedaling into the Night for a bicycle friendly Crystal Lake • 11:00 PM at Crystal Lake City Hall • 2 Routes for 2014: 23-­‐mile route and a 13-­‐mile family-­‐friendly route

nd Saturday Night, August 2 • Proceeds to benefit The Land Conservancy of

McHenry County • $20 Per rider/$45 for family (3 or more) • Limited to 500 riders Suburban Life Register nline @ Register OnlineO@ www.clnightowlride.org

8/9/14 HOWL AT THE MOON 8-HOUR RUN/WALK Danville, IL kennekuk.com

8/23/14 DEKALB CORN CLASSIC RACE 3K, 10K DeKalb, IL dekalbornclassic.org/home 8/23/14 RUNNING WITH FAITH 10K & 5K 10K & 5K New Lenox stjudes.org

8/10/14 NAPERVILLE SPRINT TRIATHLON 400 meter swim/22k bike/5K run Naperville, IL napervilletri.com

8/23/14 BACKLOT DASH 5K AND 1/2 MILE YOUTH RUN 5K & .5 Mile Kids Run Skokie, IL skokieparks.org

8/14/14 ELIVIS IS ALIVE 5K 5K Chicago, IL ElvisIsAlive5K.com

8/23/14 SCOTT SCOOT 5K run & 3K Walk Naperville, IL scottscoot.com

8/16/14 RUNNING BETWEEN THE VINES Half Marathon & 5K Jackson, MI runvines.com

8/23/14 TOUR DE LA PORTE Half Marathon-10K-5K La Porte, IN tourdelaporte.org

8/16/14 CLASH OF THE SHIELDS 8m-4m trail runs Marseilles, IL dirtrunner.us

8/23/14 CHICAGO KID’S TRIATHLON Junior: 100m swim/4k bike/1k run Senior: 200m swim/8k bike/2k run Chicago, IL chicagotriathlon.com/chicago/ eventinfo/kidstri/

8/16/14 COLOR CHALLENGE 5K AND MINI CHALLENGE Adventure Run 5K Darien, IL olopdarien.org

8/23/14 FLEET FEET SUPERSPRINT TRIATHLON

.25 mile swim/10K bike/2.5 K run Chicago, IL chicagotriathlon.com/chicago/ eventinfo/supersprint/ 8/23/14 COLOR BLASK 5K Adventure Run 5K Arlington Heights, IL colorblast5K.net 8/23/14 MUCKFEST MS CHICAGO Adventure Run 5K Chicago, IL MuckFestMS.com 8/23/14 PARKIE’S 5K 5K Bolingbrook, IL bolingbrookparks.org 8/24/14 NEARLY SANE TRAIL HALF MARATHON Half Marathon (13.1 Miles) Vernon Hills, IL MuddyMonk.com/NearlySane 8/24/14 VINYARD TO BAY 25K 25K Traverse City, MI Vineyard2Bay25K.com 8/24/14 FORT2BASE RACE 11.5 Miles, 3.45 Miles Great Lakes Naval Base fort2base.com

8/16/14 BLACKLIGHT RUN Adventure Run 5K Chicago, IL blacklightrun.com

8/17/14 WINDRUNNER 10K 10K Wheaton, IL Windrunners.org 8/17/14 WOODRIDGE ROTARY MINI TRIATHLON 250 Yard Swim/10K bike/2 mile run and kids events Woodridge, IL woodridgerotary.org/index. cfm?display=program& 8/23/14 AURORA DUATHLON Duathlon-Short & Long Courses Aurora, IL kjmmultisport.com

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8/24/14 LIFE TIME TRI CHICAGO MULTISPORT EXPO 1.5 k swim/ 40k bike/10K run or .75 swim/20k bike/5K run Chicago, IL lifetimetri.com 8/28/14 Urban Hoedown 5K 5K Chicago, IL F3Running.com 8/29/14 Sunset 5K 5K Lake In The Hills, IL lith.org/sunset5K.html 8/30/14 BADASS DASH CHICAGO 7K Rosemont, IL mandy.mccollum@badassdash. com 8/30/14 RUN RIGHT RUN, WALK AND WHEEL 5K-half marathon-42m wheelathonkids fun run Rockford, IL runwalkwheel.com

SATURDAY AUGUST 2ND

8/16/14 RALLY FOR AUTISM 5K Libertyville, IL autismillinois.org 8/17/14 BARRINGTON HONOR RIDE 10K & 5K Barrington, IL active.com/barrington-il/cycling/ races/ride2-recovery-honor-ridebarrington-2014?keywords=honor+ ride+barrington&adk=na

8/24/14 PEAPOD HALF MADNESS HALF MARATHON Half Marathon (13.1 Miles) Batavia, IL HalfMadness.com

CABOOSE PARK 37908 IL. FAIRFIELD ROAD LAKE VILLA IL. 60046 MU RUN IS AN OBSTACLE RACE MUD OVER THE HILLS AND THROUGH THE WOODS, WOOD SWAMPS, PONDS IN MUD WO

ENTRY FEES: JULY: $55.00 AUGUST: $60.00

AF AFTER THE EVENT, VISIT LAKE VILL DAYS AT LEHMANN PARK, VI VILLA CEDAR AVE. LAKE VILLA IL

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Calendar of Races and Events

8/9/14 GURNEE DAYS 10K RACE AND 2 MILE FUN RUN 10K & 2 mile Gurnee, IL gurneeparkdistrict.com

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 41

Calendar of Races and Events

8/31/14 BUFFALO GROVE STAMPEDE 10K & 5K Buffalo Grove, IL BGStampede.org 8/31/14 THE MAGNIFICENT MILE CHICAGO WOMEN’S HALF MARATHON & 5K Half Marathon & 5K Chicago, IL WomensHalfChicago.com 9/1/14 SCHAUMBURG SHUFFLE 5K & 1K 5K-1K Schaumburg, IL SchaumburgShuffle.com 9/1/14 OAK BROOK HALF MARATHON Half Marathon (13.1 Miles) Oak Brook, IL OakBrookHalfMarathon.com 9/5/14 RUN WOODSTOCK DAY 1 100m-100K Pinckney, MI RunWoodstock.com 9/6/14 7TH ANNUAL TWIGHLIGHT RUN, WALK & ROLL AND POST RACE PARTY 5K Lake Forest, IL glasatwilight.org/ 9/6/14 SHOREWOOD SCOOT 5K RUN/ WALK 5K Shorewood, IL Provena.org/stjoes/scoot 9/6/14 DUPAGE PADS10TH ANNUAL RUN 4 HOME 10K & 5K Wheaton, IL dupagepads.org 9/6/14 RUN FOR LIFE Half Marathon-10K-5K Radcliff, KY UsaCares.org 9/6/14 RUN WOODSTOCK DAY 2 50m-50K-Marathon-Half Marathon5m Pinckney, MI runwoodstock.com 9/7/14 CRYSTAL LAKE HALF MARATHON 13.1 M Crystal Lake, IL crystallakeparks.org 9/7/14 CHICAGO HALF MARATHON& HYUNDAI HOPE ON WHEELS 5K Half Marathon & 5K Chicago, IL ChicagoHalfMarathon.com 9/13/14 RESPOND NOW 5K RUN FOR HUNGER 5K Olympia Fields, IL

respondnow5K.org

fv26.com

9/13/14 COMMUNITY BANK MAKIN’ TRACKS 5K RUN/WALK 5K River Forest Signmeup.com/97663

9/21/14 MAGELLAN READY TO RUN 20 MILER 20 Miles Chicago, IL ReadytoRun20.com

9/13/14 RUNNIN’ FOR PRESTIN AND ALL KIDS 5K Michigan City, IN runninforprestin.com

21-SEP COMMUNITY FIRST FOX CITIES MARATHON PRESENTED BY KIMBERLY CLARK Marathon-Half Marathon-Relay-5K Menasha, WI FoxCitiesMarathon.org

9/13/14 UNDERGROUND RAILROAD 5K 5K Princton, IL PrincetonParkDistrict.org

Grayslake, IL info@12oaksfoundation.org 10/4/14 LAST CHANCE TRIATHLON 1.5K swim/40K bike/10K run or 500 meter swim/20K bike/5K run Mt. Carmel, IL mattoonymca.proeventreg.com/ LCT2014 10/5/14 PUMPKIN STAMPEDE 5K Run/Walk Crystal Lake, IL pumpkinstampede.com

9/27/14 MILES FOR JAMES 5K FOR TBI 5K run & walk-kids dash Tinley Park, IL info@milesforjames.com

10/5/14 FOX CHASE 5K & YOUTH MILE 5K Run/Walk Fox River Grove, IL frgrc.info/foxchase

9/27/14 WOMEN ROCK Half Marathon-10K-5K Chicago, IL ChicagoWomenRock.org

10/5/14 SCRUMPY SKEDADDLE 10K & 5K Flushing, MI runscrumpy.com

9/14/14 ROTARY RUN CHARITY CLASSIC 10K, 5K & 3K Hinsdale, IL RotaryRunCharityClassic.org

9/27/14 VASA TRAIL RUN 25K-10K-5K Traverse City, MI RunVasa.com

9/18/14 ST. MICHAEL’S OKTOBERFEST 5K RUN/WALK 5K Chicago, IL Oktoberfest5Krun.com

9/27/14 MIDTOWN 5K RUN & WALK TO BENEFIT BEARS CARE 5K Palatine, IL signmeup.com/97373

10/5/14 COMER RBC RACE FOR THE KIDS 5K Chicago, IL uchicagokidshospital.org/ programs/race

9/20/14 FOOD TRUCK 5K AND BLOCK PARTY 5K Arlington Heights signmeup.com/99857

9/27/14 HILLS AND HOLLOW HALF MARATHON AND 5K Half Marathon & 5K Valmeyer, IL hillsandhollows.net

9/20/14 FOUR STARS 4 MILE TRAIL RUN 4 Miles Libertyville, IL MuddyMonk.com/FourStars

9/28/14 9TH ANNUAL BROOKS HAS RUNNING ON THE BRAIN 5K 5K Aurora, IL nkc4tbi.com

9/14/14 NAPERVILLE TRAILS HALF MARATHON 13.1 M Naperville, IL allcommunityevents.org

9/20/14 RUN! FOREST RUN! 10K & 5K Aurora, IL runforestrunfunrun.com 9/20/14 DANCES WITH DIRT HELL 100K Relay - 50 Mile - 50K Hell, MI dwdhell.com 9/21/14 WOODSTOCK DUATHLON Duathlon-Short & Long Courses Woodstock, IL kjmmultisport.com 9/21/14 DISCOVER WHITEWATER SERIES Half Marathon-Team Relay-5K Whitewater, WI Runwhitewater.com 9/21/14 ADVOCATE DREYER FOX VALLEY MARATHON Marathon-Half Marathon-20 Miles St. Charles, IL

42 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

9/28/14 HIGH HOLIDAY HUSTLE 5K 5K Lombard, IL LauraRobin@sbcglobal.net 9/28/14 EDWARD PLAINFIELD HARVEST 5K RUN/WALK & KIDZ MILER 5K & 1 Mile Plainfield, IL PlainfieldHarvest5K.com 9/28/14 FAT TIRE TRAIL DUATHLON Duathlon Libertyville, IL FatTireTrailDuathlon.com 9/28/14 QUAD CITIES MARATHON Marathon-Half Marathon-Relay-5K Moline, IL QCMarathon.org 10/3/14 MATT’S MILE AND 5K one-miler and 5k

10/5/14 HISTIO HEROES 5K 5K & kids races Batavia, IL HistioHeroes.com 10/5/14 PANT FOR THE PANTRY 5K 5K New Lenox, IL PantforthePantry.com 10/5/14 BORDER WARS HALF DISTANCE TRIATHLON 1.2 mile swim/56 mile bike/13.1 mile run Alton, IL racemaker.org/borderwarstri/ 10/11/14 PRAIRIE STATE MARATHON AND 1/2 MARATHON 13.1 M, 26.2 M Libertyville, IL allcommunityevents.org 10/11/14 RUN SCREAM RUN 10K, 5K-youth mile Ypsilanti, MI runscreamrun.com 10/11/14 YMCA STONE BRIDGE, MARATHON, HALF MARATHON & 5K Half Marathon & 5K Roscoe, IL StateLineFamilyymca.org 10/12/14 YMCA STONE BRIDGE-BELVIDERE 5K 5K Belvidere, IL StateLineFamilyymca.org

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10/12/14 BANK OF AMERICA CHICAGO MARATHON 26.2 Chicago, IL ChicagoMarathon.com 10/18/14 MANE IN HEAVEN 5K TROT-A-THON 5K Run Lake In the Hills, IL maneinheaven.org/5K-trot-a-thon 10/18/14 FLINT HILLS RESOURCES FORTE 5K 5K Channahon, IL Forte5K.com 10/18/14 ST. EUGENE TROT ‘N TREAT 5K RUN/WALK AND KID’S MONSTER DASH 5K Chicago, IL signmeup.com/97825 10/18/14 MEN’S HEALTH URBANATHLON 2014 10.8 Mile Obstacle Course Chicago, IL menshealthurbanathlon.com

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10/19/14 WORLD’S LARGEST CORN MAZE RUN 5K Spring Grove, IL AllCommunityEvents.com 10/25/14 PUMPKINS IN THE PARK 5K 5K & kids races Chicago, IL Pumpkins5K.com

10/25/14 HALLOWEEN HUSTLE 5K 5K Palatine, IL halloween5K.com 10/26/14 EVANSTON TRICK OR TREAT TROT 6k Evanston, IL evanstontrickortreattrot.com

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10/25/14 CHICAGO MONSTER DASH Half Marathon-10K-5K Chicago, IL ChicagoMonster.org

SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 43

Young and old alike joined the cause for the United Way 5k run and walk, sponsored by Exelon, at Cantigny Park in Wheaton.

44 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

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Good Shepherd Hospital AdvocateAdvocate Good Shepherd Hospital

Family Fitness Run

5K/10K Run/2K Walk | Downtown Barrington 4, 2014 | 7:15 a.m.

5K/10KJuly Run/2K Walk

July 4, 2014 For more info or to register: 7:15 am

www.familyfitnessrun.com For5K/10K more info or Run: to register: $30

($35 race day) 2K Walk: $15

Logo created by Jenna Privatsky

Proceeds benefit Barrington Cultural Commission Entry Fees: 5K/10K Run: $30.00 ($35.00 race day) 2K Walk: $15.00

Where dedicated, personalized care is at the core of your experience Proceeds benefit Barrington Cultural Commission

➢ Outpatient physical therapy ➢ Complimentary injury screenings ➢ Massage therapy ➢ One on one care by licensed physical therapists only ➢ Individualized treatment plans that incorporate thorough instruction at each visit on mechanism of injury, how to prevent re-injury, postural and body mechanic instruction as well as comprehensive home exercise programs.

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TheraCORE has two convenient locations to serve you: 16622 West 159th Street, Suite 503, Lockport, IL 815-838-5070 350 East Ogden Avenue, Suite 200, Westmont, IL 630-908-7430 www.theracorept.com adno=S0245298

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SUBURBAN LIFE FIT MAGAZINE | SUMMER 2014 | 45

More than 1,100 runners, walkers and strollers hit the streets of Barrington for the 2014 Mother’s Day 5k.

46 | SUMMER 2014 | SUBURBAN LIFE FIT MAGAZINE

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A Natural, Noninvasive

Back and Neck Pain Approach

At the ProMED Disc Institute, our goal is to offer aid to patients whose previous options were to simply suffer with pain, take endless prescription painkillers, or undergo injections or invasive surgeries. Typical patients find spinal decompression to be a relaxing, painless procedure that in most cases can be completed in a few weeks on an outpatient basis. This revolutionary FDA cleared technology offers a pain free solution to patients with bulging or herniated discs, degenerative disc disease, pinched nerves, posterior facet syndrome, sciatica, neck and arm pain, and spinal stenosis.

We are excited to bring this revolutionary procedure to the Chicagoland area!

Call Today! 630-226-5754 FREE NON-INVASIVE SPINE SCREENING

PAIN RELIEF CENTER

ProMED Disc Institute

We Accept MOST MAJOR INSURANCE PLANS INCLUDING MEDICARE, AUTO AND WORKER’S COMPENSATION hton Rd

ProMED

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Delaware Dr

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Lyons Drive

hton Rd

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N Schmidt Rd

454 West Boughton Road, Suite A Bolingbrook, Illinois 60440 www.promedpainrehab.com

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