Suburban Life Fit Magazine - Fall 2014

FIT Suburban Life

TRAIN PREGNANT Expert tips to keep you strong and balanced

FALL 2014

ITHE STRENGTH ISSUE

FALL IS FILLED WITH GREAT RUNS, FROM HOLIDAY

5ks to endurance events

CROSSFIT CRAZY Lifelong athlete Britt Crowe on the training phenomenon that became her sport of choice.

Aaron Lee, DO, CAQSM Board-certified in family medicine Specializing in sports medicine

Call to schedule an appointment (708) 783-0007 Appointments available Mondays & Fridays 9:00 a.m. - Noon 3249 South Oak Park Avenue, Berwyn Located near Giammanco entrance off Euclid Avenue

Dr. Lee is a graduate of the Des Moines

Conditions Treated and Services Provided

University College of Osteopathic Medicine.

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He completed his residency training at Illinois Masonic Medical Center prior to his fellowship at Lutheran General Hospital in Chicago. Dr. Lee serves as clinical faculty for the MacNeal Family Medicine Residency where he coordinates the musculoskeletal curriculum. He is also the Director of MacNeal’s sports medicine fellowship program and serves as the Medical Director for four half marathons in the Chicago area and is the team physician for Morton and Argo High Schools. His interests include MSK Ultrasound and Osteopathic manipulative therapy.

Concussion Evaluation and Care ■ Acute Musculo-tendinous Injuries ■ Sprains/Strains ■ Non-displaced and Stress Fracture Care ■ Osteoarthritis Care ■ Musculoskeletal Care of Athletes ■ Pre-participation Evaluation/Risk Stratification ■ Exercise Induced Bronchospasm Diagnosis ■ Diagnostic Musculoskeletal Ultrasound ■ Non-surgical Orthopedic Care ■ Injections ■ Corticosteriod ■ Hyaluronic Acid ■ All Major Joints (including hips) ■ Tendinopathies ■ Carpal Tunnel ■ Plantar Fascia ■ Ultrasound Guided Injection ■ Osteopathic Manipulative Therapy ■ Exercise Prescription/Counseling ■ Return to Play/Return to Function Evaluation ■ Athletes ■ Occupational Injuries ■ Workman’s Comp

adno=S0248142 Physicians are members of the medical staff at MacNeal Hospital, but are independent contractors who are neither agents nor employees of MacNeal; and, as a result, MacNeal Hospital is not responsible for the actions of any of these physicians in their medical practices.

INSIDE 8

One sweet run – Fall is full of great runs walks and rides, and one you can’t miss is the Rotary Run 3.14 Pie. From its picturesque route through historic downtown LaGrange, to the signature pumpkin pie you’ll get just for taking part, this event is everything a holiday charity run should be.

STRENGTH

10

Circuit takers – Training can be daunting, and many women looking to begin a fitness regimen simply don’t know where to start. The program at Curves combines structured circuit training with an inviting and sociable environment that will have you destined for success!

11

Good sport – Meet Britt Chamberlin Crowe, multisport athlete, dedicated coach and all around competitive spirit. She talks about why she loves CrossFit training, and how you can learn to love it, too.

14

Train pregnant– Having a baby will change your life, but it doesn’t have to squash your fitness routine. Get tips for strength training when you are expecting, from prenatal exercise expert Sadie Wells.

RUNNING

Core competency – A strong core can be the key to more than simple fitness this winter. The strength and balance you’ll gain can keep you safe and injury-free. Discover the best exercises to strengthen your core from Jazzercise instructor and owner Ann Graham.

HEALTH AND NUTRITION

18

In the long run – For runners seeking something greater than the average challenge, one die-hard ultra-marathoner and Navy Vet has the answer: the FrogHops Winter Endurance Runs.

BIKING

20

One cool ride – When summer weather takes a turn, you might be inclined to park your bike, but Brian Vanzanten of All Spoked Up bicycle shop wants you to get equipped for the cold weather ride, and keep on rolling whatever the weather.

24

Paleo perfection – This nutritional trend, which harkens back to our ancient roots, has taken an audience of modern day fitness enthusiasts by storm. Our featured athlete, Britt Chamberlin Crowe, walks us through the daily realities of a diet that pushes protein, disdains dairy, and corrals carbs.

HIT THE GROUND RUNNING

27

Race highlights – We’re out and about at some of the area’s best races and events, from 5ks to marathons, rides and runs.

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

www.suburbanlifefit.com

EDITOR’S NOTE

It’s the coolest time to get fit!

Fall is chock full of great fitness opportunities. From walks and runs to marathons, autumn bike rides for families and Turkey Trots to set your holiday up right – the cool crisp weather plays host to the best fitness season of the year!.

In this edition of Suburban Life FIT, we focus on strength. Building muscle and mastering core strength are vital to increasing stamina, losing weight, improving balance and flexibility and maintaining an all around healthy body.

You’ll meet coach and competitor Britt Chamberlin Crowe. From her roots as a multi-sport athlete (including women’s hockey) to her new found love of all things Cross Fit, Crowe shares her experience with this popular training regimen, her fiercely competitive personality, and even some tips for eating Paleo-style.

opened his dream company, FrogHops, to host out-of-the-box running events – from family centered fun runs to ultra marathons of up to 100 miles.

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 weight loss, winter cycling, and core conditioning share advice and updates on the latest trends, helpful training exercises, and newest treatments for the athlete and the fitness enthusiast alike.

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.

Thanks for reading -

Sherri Dauskurdas Editor

We’ll introduce you to Rey Rey Letada, an Iraqi veteran and marathon enthusiast who

on the COVER

Batavia's Britt Chamberlin Crowe is always competing and rarely slows down. We chat with this CrossFit coach, women's hockey enthusiast and all-around good sport. Page 11.

Photo by RON MCKINNEY Salon services by ONE SALON, ST. CHARLES Hair & Makeup by ALEXA

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“I lost 32 lbs and 11.6% body fat”

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Our unique combination is scientifically proven to work.

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

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CALL NOW FOR A FREE TRAIL SESSION (708) 557-7890 79 S. LaGrange Road LaGrange, IL 60525

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Designer Carol Manderfield 630-427-6253 cmanderfield@shawmedia.com Magazine Coordinator Becca Grosso 630-845-5288 bgrosso@shawmedia.com Advertising Bill Korbel 630-427-6230 bkorbel@shawmedia.com

PHYSICAL THERAPY & PILATES REHAB The quality hands-on expertise you expect. Medicare and most major Insurance Accepted. Small group pilates classes now forming.

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Correspondents Elizabeth Harmon, Britt Chamberlin Crowe, Jeanine Fitzmaurice, Ann Graham, Bryan VanZanten

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to pick up the pace for Rotary pie run I n the heart of Downtown LaGrange, runners of all ages and sizes will converge Thanksgiving morning in celebration of holiday, community, and pie.

The 2014 Rotary Run 3.14 Pie steps off at 8:30 a.m.

Thursday November 27. This hometown race, benefitting the Rotary Club of La Grange, is a “pi-K,” the distance is approximately 3.14 (pi – get it?).

Beginning in front of the Lyons Township High School North campus, and winding through the scenic and treelined streets of La Grange, this race is USATF certified and chip timed as a 5K and ends at the 3.14 “Finish 4 Pie Line”.

The first 2000 registrants receive a free Sara Lee pie for participating.

The day’s events benefit the Rotary Club of LaGrange, a 100 percent contributing club to the Rotary Foundation.

Chartered in October, 1958, the Rotary Club of LaGrange has been serving people in the local community and around the world for more than 50 years. The Rotary Foundation enables Rotarians to advance world understanding, goodwill and peace through the improvement of health, the support of education and the alleviation of poverty.

Entry is $35 through October 31, $40 through November 26 and includes a one-of-a-kind custom tech T-shirt. Online registration closes at 8 p.m., November 24. (Note: no shirts available for walk-in registration November 25 and 26.) No race day registration available.

Medals will be awarded to first, second and third place winners of the race, and in a wide variety of age group categories from under nine to 70 and older. www.suburbanlifefit.com

SUBURBAN LIFE FIT MAGAZINE | FALL 2014 | 9

TAKE THE TIME lose the weight With Jeanine Fitzmaurice, RDN, LDN Owner, St. Charles Curves

I Cheryl Schalk, Curves Complete Coach in St. Charles, lost 25.2 pounds, 25 inches and 15.5 percent body fat on Curves Complete.

Jen Daly, owner of Curves, Lisle and Naperville, lost 127.7 pounds and 82.5 inches, and 14.9 percent body fat on Curves Complete.

t’s that time of year again. Summer activities are winding down and the kids are back in school. Since our schedules are lightening up a bit, it is now time to take some important “me time.”

effective, 30-minute option that allows women to work out–with friends–and still have extra “me time” for other hobbies and interests.

According to a new Curves survey conducted by Harris Poll, nearly seven in ten (67 percent) women responded they do not feel they have enough “me time” in a given week for their personal interests and hobbies. Fitness and wellness activities, such as going to the gym or exercising, rank among the top four ways to spend “me time,” but six in ten (57 percent) women feel that typical gym workouts are too time-consuming.

Fortunately, Curves offers an efficient,

Curves is “all new,” with many innovative offerings, including the addition of Curves Workouts with Jillian Michaels, new lifestyle apparel, protein and dessert bars, and Curves Complete.

“As women look for efficiencies amidst busy fall schedules and aim to maximize their ‘me time’, a 30-minute Curves workout is the perfect option,” says Mike Raymond, chief marketing officer at Curves International, Inc. “The circuit affords women a great full-body workout while still leaving time for other personal interests.

The new Curves Workouts with Jillian Michaels are designed for women at every fitness level, and include simple modifications for each movement.

Metabolic conditioning exercises will be done within a 30-minute class, increasing metabolism and transforming physique.

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With Curves Complete, women have a personalized weight loss and weight management solution that includes the Curves fitness program. Women can expect to lose 20 pounds in 90 days by following their customized meal plan and working out at Curves four times per week.

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Visit your local Curves today for some much needed “me time”. www.suburbanlifefit.com

GOOD

SPORT Britt Chamberlin Crowe thrives with CrossFit challenge

Photos by Ron McKinney

By ELIZABETH HARMON

W

e’ve all heard the term “Jack of all trades.” Consider Britt Chamberlin Crowe a Jill of all sports.

As a child, she kept a list of sports she wanted to try, and would turn to it for gift ideas each Christmas. “I was drawn to the rough sports like football.

I wanted to be the first female football player at Notre Dame.

Crazy stuff like that. I remember that boxing was one of them.

I asked my mom if I could box, and she says ‘no, stick with soccer.’”

Though Santa never left boxing gloves under the tree, as a young girl, Chamberlin Crowe was able to try snowboarding, gymnastics, basketball and more.

Now a CrossFit enthusiast and instructor at CrossFit OLAF in Batavia, she says she’s found the perfect match.

Both an exercise approach and a competitive fitness sport, CrossFit incorporates high interval training, Olympic weightlifting, plyometrics, kettleball lifting, gymnastics, calisthenics and more.

Developed in 1996, it is now practiced in group work-outs at more than 10,000 affiliated gyms.

“CrossFit combines so many things I enjoy. There’s also the

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team aspect, and the fact that as a sports person, I like to push myself,” says Chamberlin Crowe, of Geneva.

CrossFit OLAF co-owner Kyle Zimmerman says that the variety and social aspects are a big part of CrossFit’s appeal. “It attracts so many different kinds of people. You’ll have former Division 1 athletes working out beside someone who’s never worked out before. You also get to know the people you’re working out with, so when you come, there’s always friends there to work out with,” says Zimmerman.

A native of Mundelein, Chamberlain Crowe grew up in a sports loving-family. Her father is a former college football player, who often coached Britt’s youth sports teams, and her mom is an avid swimmer. “When I was little, I remember going to the gym with my mom. We were a very active family and my parents are still very active.”

At eight, she began playing basketball and soccer but was always on the lookout for new sports to try. Over time, she discovered a preference for

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“I've been competing at something all my life” team sports. At Carmel High School, she played basketball and soccer, but after shoulder surgery her senior year, took a break from athletics. She spent her college years at Northern Illinois University on the sidelines, as a sports photographer for the student newspaper. She earned a degree in photography and after graduation, found a position in the marketing department of Waubonsee Community College…and took up a new sport, women’s ice hockey.

“It was one of the sports on my list,” she says.

She also began to evaluate her fitness routine. “At 22, I needed lifelong fitness and was trying to find the best way to do it. I wanted to get stronger. CrossFit incorporates Olympic weightlifting, which sounded weird and cool so I wanted to try it,” she says.

When she and her husband became dissatisfied with their previous gym, they joined CrossFit OLAF, which incorporates the idea of lifelong fitness into its name.

“OLAF stands for One Life, All Fit,” Zimmerman says.

Chamberlain Crowe began her CrossFit experience in regular classes, but soon developed an interest in the reasons behind the movements, and in setting goals. Though not uncommon in CrossFit, Zimmerman says, Chamberlain-Crowe took her interest a bit further and decided to become an instructor.

“Though I was initially attracted to it because of the challenge, as I got more into it, I began to see the value it has for people who haven’t done any sports, because it teaches you to move correctly.

People complain that their back has gone out because they’re old, but it’s not www.suburbanlifefit.com

because of age. It’s because they don’t move correctly,” she says.

Helping her students learn correct motion is one of Chamberlain Crowe’s strength as an instructor.

“She really has an eye for proper movement and is able to cue her students to do a move correctly. As a coach, it’s important to be able to find different cues to help people understand the right way to do something,” Zimmerman says.

Batavia resident Carla Hastert, a former bodybuilder, took up CrossFit about a year ago, and says that Chamberlain Crowe’s skill in coaching movement has helped her make the transition from weightlifting, which is done with mirrors, to CrossFit, which is done without them.

“Since you can’t see yourself doing the moves, it’s all about how it feels. You really need the direction from your coach to do a movement this way or that way. It’s a whole different sensation, so those cues are very important,” she says.

Hastert, a swimming and triathlon coach at Geneva’s Cadence Health Center and through an online business, also praised Chamberlain’s skills as motivator.

“Her love for CrossFit comes across,

and her enthusiasm helps us. As a coach, I understand what it’s like to hear a cheering you on to the end of your workout,” she says.

CrossFit’s reputation as a super-charged work-out favored by serious athletes can make it seem intimidating, but in reality, it’s scaled to the ability of each person, from novice to competitor, Zimmerman says.

“Another great thing about Britt is that she’s been through all the levels, and can relate to how it feels the first day, and also help those who are at the level she is now,” he says.

Though she’s a CrossFit competitor, (“How could I not be? I’ve been competing at something all my life,” she says with a laugh) Chamberlin Crowe believes the real value of CrossFit is the way it improves the daily lives of those who do it.

“The goal at our gym is to create a safe environment. We have athletes and military people, but we also have parents and teenage kids who want a work-out they can do together. I like to tell the people I train that if we can help you do something with your family that used to leave you out of breath, we’ve had some success,” she says.

SUBURBAN LIFE FIT MAGAZINE | FALL 2014 | 13

Q&A

The Pregnant

WEIGHTLIFTER

Training into pregnancy can often seem daunting, and without proper understanding, could even be risky. Suburban Life FIT editor Sherri Dauskurdas took a few moments with Sadie Wells, a registered dietician and certified personal trainer took talk about prenatal exercise and what women should know.

DAUSKURDAS: Is it safe to lift weights when you are pregnant? Are there any general “rules of thumb” about how much is safe?

WELLS: Although the focus has predominately been on cardiovascular training, the benefits of strength training for mother and baby are equally important.

Most women tend to have poor muscular strength in their upper body and core, so a gentle, progressive strength training program that focuses on these areas can help women improve their ability to maintain support of their spine and prevent muscular strain and injury. Additionally, it’s important to start or maintain strength training during pregnancy so that after a woman delivers she is prepared for all the lifting and bending she will be doing with her new baby!

There are no established strength training guidelines for pregnancy or weight limits, so using common sense and paying attention to the body’s response to exercise are the best indicators for

maintaining a safe strength training routine. It’s important for pregnant women to talk with their obstetricians to discuss any contraindications for exercise and obtain clearance before embarking on any kind of exercise program. Once clearance for exercise has been granted by an OB/ GYN, pregnant women can continue their pre-pregnancy workout routine.

DAUSKURDAS: Is there a difference between free weights vs. machines? Is one better than the other when you are pregnant?

WELLS: Each has their advantages.

Machines can be easier since they better isolate the targeted muscle and control the movement. Machines also may be safer since ligaments and joints become softer during pregnancy and can help control the range of motion. Free weights take more effort during the exercise because they recruit different muscles to stabilize the weight, thus, working more muscles during a single exercise. I typically recommend starting with machines and working

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towards free weight exercises on an individual basis.

DAUSKURDAS: What should a person look out for when pregnant and training?

Anything which should be avoided?

WELLS: Pregnant women should be mindful, acknowledging when exercise is providing benefit vs. becoming a stressor to their body. Modification of weight training exercises may be needed as pregnancy progresses. It is important to learn proper breathing techniques to avoid holding the breath and “bearing down” while doing exercise. Avoid heavy lifting, back lying positions (after first trimester), and belly lying positions or machines with abdominal pads (as it becomes uncomfortable). Overhead lifting also may cause excessive curving of the spine and should be closely monitored or avoided.

If a particular exercise produces pain or discomfort even after modifications such as reducing weight or repetitions, it should be discontinued.

www.suburbanlifefit.com

DAUSKURDAS: Are there any strength exercises you can do while pregnant to help you through pregnancy and delivery (ease pain, strengthen back)?

Pelvic floor muscles are often overlooked but should be incorporated into every prenatal strength training program and continued postpartum to help decrease urinary incontinence. Three sets of 8-12 near maximal pelvic floor (Kegel) exercises 3-4 days per week should be sufficient to strengthen the pelvic floor muscles. Women who are able to control (contract and relax) their pelvic floor muscles can use this ability to relax these muscles during the pushing phases of delivery.

Sadie Wells is a Registered & Licensed Dietitian and Certified Personal Trainer practicing in the southwest suburbs, and the owner of The Wellness Practice, where she provides nutrition, fitness, and weight loss coaching to individuals and groups.

Additionally, she holds an advanced Certificate of Training in Adult Weight Management and is a FirstLine Therapy® healthcare provider. www.suburbanlifefit.com

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WELLS: Reducing pregnancy discomforts and easing the process of delivery is always on a pregnant woman’s mind! Strength training helps ease some common concerns. As breasts become larger, the shoulders may round forward causing upper/middle back pain. Seated cable rows or lat pulldowns help strengthen the muscles between the shoulder blades and counteract the slump. Core exercises, such as planks, will help support the spine and prevent lower back pain. The lower body muscles also bear the weight of pregnancy as the belly grows and can be strengthened by doing leg extensions (quadriceps), leg curls (hamstrings), and squats.

SUBURBAN LIFE FIT MAGAZINE | FALL 2014 | 15

core

For a healthy, strong winter,

look to your Ann Graham is a certified Jazzercise instructor and owner of the Jazzercise Glen Ellyn Fitness Center where her team of 13 instructors offers 41 classes each week.

Jazzercise class formats include CORE, FUSION, STRIKE and STRENGTH 45/60.

W

ith another Chicago winter on the horizon, our thoughts turn to preparing for the cold months ahead. Beyond a flu shot and a tuned-up snow blower, as a fitness professional I would attest that one of our best defenses against the upcoming season is rounding out our fitness routine with core training.

Our core is the very foundation of our body, and it includes the muscles in our abdomen, chest, hips and back. Not only does a strong core improve our overall fitness, having a strong core is extremely beneficial in almost everything we do.

BALANCE AND STABILITY

INJURY PREVENTION

POSTURE

Worried about icy sidewalks? Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony, leading to better balance and coordination and reducing the risk of falling. As odd as it sounds, people who trip or stumble, yet don't fall down, were saved by their core.

Hitting the slopes this winter? Strong core muscles not only make it easier to perform most physical activities, but also help in preventing injuries. A strong core keeps a body in alignment, which in turn minimizes the strain on muscles and joints, effectively working as a safeguard against potential injury.

Whether you’re pushing a snow blower or sitting at a desk, good posture is the key to preventing lower back pain, and a strong core is the key to good posture. Strong core muscles allow the body to remain upright and prevent slouching, even for extended periods of time.

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www.suburbanlifefit.com

To improve your core strength, incorporate exercises that target multiple muscle groups into your daily fitness plan. Any exercise involving the use of your abdominal and back muscles in a coordinated fashion counts as a core exercise, and many core exercises can be performed at home without additional equipment. Some of the best exercises to strengthen your core include:

Plank Side Plank Bridge Push-Up V-Sit Aerobic exercise and strength training are the main elements of a fitness program. However, to maximize your fitness routine, it is important to incorporate core exercises to reap greater health benefits. Aside from being a challenging workout, core strengthening benefits your physical health in multiple ways. Core muscles are the foundation of the body’s support, allowing the body to more easily and effectively perform everyday tasks and participate in physical activity. A strong core leads to better balance, stability and posture which in turn reduce the risk of injury. Armed with a strong core and healthy body, it is with confidence that we can look at Mother Nature and say “bring it on”! www.suburbanlifefit.com

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SUBURBAN LIFE FIT MAGAZINE | FALL 2014 | 17

For more than your average experience, try more than your average race

By SHERRI DAUSKURDAS

R

unning has gained dramatic momentum is recent years, among all ages, socio-economic levels, and communities. The 5k has become the charity event of the decade, with more and more organizations signing on to host, sponsor or participate as a team in event after event, all year long. Long distance running among adolescents has grown in popularity as more parents hit the trails, as running a marathon has become a much more popular and realistic goal.

But as the bread and butter races become more accessible, the die-hard runners are pushing themselves even further. There are triathlons, military-style obstacle runs, and skyscraper stair climbs.

Another challenge designed only for the strongest of mind, body and stamina, are the ultramarathons. An ultra-marathon, also called “ultra distance,” is any sporting event involving running and walking longer than the traditional marathon length of 26.219 miles.

Rey O. Letada, owner and managing director of operation of FrogHops Sports Unlimited, LLC, a sporting company based in Grayslake, is an ultra-marthon

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enthusiast. An avid runner (13.1 Miles, 26.2 Miles, 50k, 100k and 100 milers), basketball player, golfer, and a competitive indoor, grass and beach volleyball player, Letada is a veteran of Operations Enduring and Iraq Freedom, and a former U.S. Navy diver and Naval parachutist.

After retiring from 23 years in the U.S. Navy, the Chief Hospital Corpsman embraced his passion for athletics and opened FrogHops Unlimited, a sporting company with services ranging from hosting basketball leagues in the winter, indoor, grass & beach volleyball tournaments, baggo, kids 100m & 200m dash, 5k, 10k races, 1/2 marathons, marathons in the summer and ultra marathons during the winter season.

FrogHops Sports Unlimited LLC contributes to two popular charity organizations close to his heart: Wounded Warrior Project and American Cancer Society.

A veteran himself, Rey has pledged to donate a portion of his company's earnings to the WWP and ACS yearly.

“I run for health. Both physical and mental, but above all I run because I made a promise to honor our comrade-in-arms who made the ultimate sacrifice in the war in Iraq and Afghanistan.”

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Not up for a 50k? the day also features an option for a 25k or an Individual or Relay 15k instead! Find out more and register online at http://www. froghopssportunlimited.com/

• Ankle Pain • Bunions • Corns • Sprains • Heel Pain

The races are organized by Thomas Frazer, President of the Lake Forest, Lake Bluff Running Club. A worldwide marathon runner, Frazer was the event coordinator at Yokosuka Naval Base in Japan where he organized more than 35 events per year, including road races, triathlons and adventure races.

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Recently, he placed first in the 2013 Chicago Half Marathon, and has been the top Illinois finisher in the Chicago Marathon in 2011, 2012, 2013.

He took 22nd in the 40th BMW Berlin Marathon (among more than 40,000 runners and recorded 1:06:01 in the 2014 Chevron Half Marathon.

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Key Words: Lions Club Reindeer Run

“For me, running is wonderful – as rejuvenating, as it is liberating and in more ways than one, revelatory,” Letada says. “I do most of my thinking when I am running, especially when I am stuck. At its best, running can be transformative and transcendent.

It makes my mind so much stronger every step of the way, and elevates my sense of self onto a higher plane.”

Saturday, December 6, 2014 5K Winter Run/Walk 8:30 am | Downtown Wheaton

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wheatonparkdistrict.com/reindeerrun SUBURBAN LIFE FIT MAGAZINE | FALL 2014 | 19

Cycling

when the summer ends

As days grow shorter and temperatures turn brisk, most bicycles end up locked away in sheds or hanging in garages awaiting the thaw of spring. It’s not unusual for a bike to spend six months a year waiting to be ridden. With the right motivation and a bit of preparation, your riding season can be extended to almost year round with, of course, cooperation from Old Man Winter. Don’t use the word ‘freezing’ as a reason to not do something you love. I advise that even with planning and preparation there are times that you should leave the bike in the garage. When wind chill is in the negatives and there is a foot of snow on the trail, please error on the side of caution.

First, let’s focus on your bicycle: n Morning and evening rides will more than likely occur in the dark.

Get a quality set of head and tail lights. Also, apply reflective tape along your crank arms to enhance visibility on moving parts attracting drivers’ attention. n There will be more water on the road/path than usual. Obtain quality wet weather chain lube to help keep crud out of your drivetrain.

Have a plan to clean salt and other debris off of your bike on a regular basis or expect expensive repairs in the not too distant future. If it is an option, a set of fenders help keep both you and your bike cleaner and extend the maintenance timeline. n Temperature swings can result in underinflated tires and make them more prone to flats. Make sure you check tire pressure before each ride.

Many tire sizes offer an option of studded tires to improve traction. These can be costly and often need to be ridden a few miles on the road before venturing out on ice.

20 | FALL 2014 | SUBURBAN LIFE FIT MAGAZINE

Now that your bike is ready, let’s focus on you. Most understand the benefit of a few thin layers over one thick layer of clothing, and cycling is no exception. n Base layers should be a wicking material (merino wool being a great choice for both wicking and warmth) followed by an insulator, and then a waterproof but breathable shell.

Temperature and individual comfort dictates how many you need. It is important to understand that at the beginning of your ride you should feel almost uncomfortably cold. It won’t last long as exercise will raise body temperature and you will warm up without overheating. n Don’t ignore your extremities.

Obtain a skull cap to wear under your helmet, appropriate shoe covers or cold weather cycling specific shoes, and quality, breathable gloves. A pair of clear or yellow/amber lens glasses are a nice addition to deflect cold air and reduce tearing. Visit a local bike shop for other apparel options and to discuss specifics. n Most importantly, carry identification and a cell phone!

Once you and your bike are prepared there is no reason you can’t enjoy a much extended cycling season.

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SUBURBAN LIFE FIT MAGAZINE | FALL 2014 | 21

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Cranberry and Citrus Goat Cheese Salad

INGREDIENTS:

T

he healthy Mediterranean Diet includes Olive Oil and Balsamic vinegar. The Olive Tap offers only the finest and freshest Extra Virgin Olive Oils and Balsamic Vinegars of Modena Italy.

• 1 T Diced shallot • 1 T Cranberry Agretti Fruit Wine Vinegar • 1/8 tsp dijon mustard • 1 T Lemon Olive Oil • 1 T Basil Olive Oil • Pink Himalayan Salt • Ground black pepper • Butter or bib lettuce • Fresh baby spinach

• 1/2 cup snap peas cut in half • 1 cup dried cranberries • Radish sliced very thin, 1/2 radish for each salad • 1/4 cup sliced almonds • Goat Cheese log (recommend a flavored log like herbed or pistachio)

DIRECTIONS:

In a small bowl, combine diced shallot, Cranberry Agretti vinegar, mustard and Lemon and Basil Oil. Season to taste with pink salt and pepper.

Place the lettuce in small bowls then top with spinach, snap peas, dried cranberries, radishes and almonds. Top with slices of the goat cheese log. Drizzle the vinaigrette on the salad and serve.

Enjoy!

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PALEOperfect Featured cover athlete breaks down the basics of this trending diet

If you have any interest in diet and exercise, you have most likely heard of the Paleo diet. It has been making its way around the fitness and health world, and has been tried by many for various reasons. Some try it to lose weight. Some are just trying to eat healthier.

Some try it to combat different sicknesses, and others try it to avoid food allergies or aversions.

S

o, how do you know if it’s right for you? The Paleo diet is very different from the Standard American Diet, so people who want to try something new might find themselves a little bit intimidated by its parameters.

At its heart, the Paleo diet excludes dairy (milk, cheese etc.), grains (bread, pasta, rice, etc.), processed foods (pretty much anything in a box or with a shelf life longer than a week), legumes (beans, peanuts, etc.), sugar and alcohol. By eliminating these items – and instead eating meats, vegetables, nuts and seeds, and healthy fats – your body can accomplish a few things.

It can reduce inflammation, which can be beneficial to your joints, skin, and gut. It also promotes better absorption of important nutrients. In addition, if you are eating an abundance of starchy grains, your blood sugar levels will even out with this low glycemic diet, which is important if

24 | FALL 2014 | SUBURBAN LIFE FIT MAGAZINE

you are interested in fat loss and helping to balance out your hormones.

A major criticism of the Paleo plan is that it’s a carb-free diet. But this is not true. It is lower in carbohydrates than the Standard American Diet but is not carb-free by any means. You will be eliminating simple and refined carbohydrates, but you can include different sources of carbohydrates such as sweet

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potatoes, squash, and other dense root vegetables that will give you necessary energy. You don’t have to go completely carb-free, but choosing better alternatives is part of improving your current habits.

A fall favorite of Britt’s

P

So how difficult is it? Any change in your regular diet routine will pose different challenges at first. However, it’s all about thinking outside of the box. For instance, if you are looking for something similar to a sandwich, a lettuce wrap is an excellent alternative!

For breakfast, a simple Paleo pancake can be made with bananas, eggs, almond butter and a dash of cinnamon.

It can be a fun challenge to come up with new recipes and alternatives to your everyday meals.

The Paleo diet is a great way to put your current eating habits and diet into perspective. Maybe you aren’t eating enough real, unprocessed foods.

Perhaps your diet includes too many blood-sugar spiking starches and grains. Each individual has different dietary needs, but if you are looking to try something new, this particular diet can be a great way to reset your habits, relieve your body from the stresses of unnatural, harmful foods, and increase your athletic performance if you enjoy working out. You’ll feel great!

ULTIMATE PALEO CHILI

By HOLLY GARY Servings: 6

INGREDIENTS: 2lbs lean ground beef (good) or grass-fed ground beef (best) 2 medium onions, chopped 1 large green bell pepper, chopped 1 large yellow bell pepper, chopped 3-5 cloves garlic, minced 1 – 28oz can tomato pureé 1 – 14oz can tomato sauce 1 1/2 cups coffee (substitute with broth if you prefer) 3T chili powder

2T cumin 1T oregano 1 tsp garlic powder 1 tsp onion powder 2 tsp pumpkin pie seasoning (substitute with 1tsp cinnamon + 1tsp nutmeg) 1/2 tsp cayenne (optional) 1 tsp sea salt + sprinkle 1 tsp pepper + sprinkle 1 T coconut oil

INSTRUCTIONS: Sauté onions and bell peppers in coconut oil over med-high heat in a large dutch oven or soup pot. Sprinkle with salt and pepper. About 5 minutes.

Add beef and garlic and cook until brown. About 7 minutes.

Add tomato pureé, tomato sauce, coffee and spices. Bring to a bowl, then reduce heat and simmer 1-2 hours.

Enjoy!

Fun, Functional, Personalized Fitness Training Britt Chamberlin Crowe is a Paleo diet enthusiast, multi-sport athlete and CrossFit trainer in Batavia. www.suburbanlifefit.com

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brings families together for fun and fitness

H

ealth and wellness is on everyone’s mind. From cold remedies to acupuncture, childhood obesity to high blood pressure, the topics and information available is seemingly endless.

To that end, the LaGrange Business Association hosted an October showcase of nearby health and wellness resources in an enjoyable and interactive format – the 2014 Family Wellness Expo.

Participants received advice from fitness trainers, massage therapists, dieticians, chiropractors and more. There were hands on demonstrations with pet therapy dogs, drop-in Zumba classes and activities for the kids, all designed to build healthy habits and spark motivation.

“Keeping healthy and fit is about more than just athletics, and that’s what we try to address to our readers,” said Sherri Dauskurdas, editor of Suburban Life FIT, one of the event sponsors. “Events like the Family Wellness Expo give people options and information, in a fun and relaxing setting, so they can find the perfect ‘fit’ for their own family’s needs. And who wouldn’t want to jump right into a Zumba lesson?

Great fun.”

The LGBA, an organization of 225 service businesses, restaurants, retailers and non-profit organizations in LaGrange, hosts a variety of community-centered events throughout the year. Upcoming are the group’s Halloween Walk & Fall Festival on October 25, Small Business Saturday on November 29 and the Hometown Holiday event on December 6. uVisit LGBA.com for more information. www.suburbanlifefit.com

Photos by Maureen Shwartz

u ADVOCATE DREYER 5TH ANNUAL FOX VALLEY MARATHON, HALF MARATHON & FALL FINAL 20 | Sunday, September 21 | St. Charles, IL

CALENDAR OF RACES AND EVENTS

MARATHON Male Participants 1. Charles Wysong 2:44:58 2. Jordan Kremer 2:50:16 3. Sean Clark 2:53:14

Female Participants 1. Marisa Hird 2:53:37 2. Ariell Bachman 3:08:41 3. Jennifer Benitez 3:09:45

11/1/14 CHICAGO LAKEFRONT 50/50 50K, 50M Chicago, IL www.chicagoultra.org 11/1/14 ALL SAINTS DAY RUN 5K Villa Park, IL 5Kinfo@stalexanderschool.org 11/1/14 HOT CIDER HUSTLE 8M Wheaton, IL www.AllCommunityEvents.com 11/1/14 CANTIGNY 5K 5k run/walk Wheaton, IL www.cantigny.org/calendar/signatureevents/5k-run-walk

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HALF MARATHON Male Participants 1. Lionel Montenegro 1:13:32 2. Jeff Purdom 1:15:15 3. Jeremy Ruston 1:16:14

Female Participants 1. Allie Walters 1:26:53 2. Liz Ruvalcaba 1:29:08 3. Bronwen Douglas 1:31:07

11/1/14 UNO 5K CARRERA DE LOS MUERTOS/RACE OF THE DEAD 5k Chicago, IL raceofthedead.com/ 11/1/14 WORLD VISION'S 6K FOR WATER 6K Chicago, IL www.teamworldvision.org/index. cfm?fuseaction=donorDrive. event&eventID=555 11/1/14 GALENA LEAD RUSH HALF MARATHON 31.3M run Galena, IL www.mapmyrun.com/events/597480/ 11/2/14 PANTING FOR PAWS

FALL FINAL 20 Male Participants 1. Rob Chenoweth 2:02:37 2. James Harrington 2:08:08 3. Adam Callans 2:13:40

1M, 5K Crystal Lake, IL www.pantingforpaws.com 11/2/14 HOT CHOCOLATE 5k, 15K Chicago, IL www.hotchocolate15k.com 11/2/14 TRI-COUNTY BARNSTORMERS 5K/10K Races Romeoville, IL www.tricountybarnstormersraces.com/ 11/2/14 PURE PIKERMI HALF FULL & MARATHON RELAY Half-Full Marathon Sugar Grove, IL www.runtoachieve.com

Female Participants 1. Elena Shemyakina 2:18:10 2. Jill Czarnik 2:20:36 3. Meghan Flynn 2:21:39

11/8/14 BREATHE DEEP BUSSE WOODS 5k run/walk 10k run Elk Grove, IL events.lungevity.org/site/TR?fr_ id=4460&pg=entry 11/8/14 4TH ANNUAL RAYMOND MEMORIAL 5K RED, RUN, BLUE 5K Hillside, IL hillsidepolice.com 11/8/14 ST. FRANCIS FALSON 5K RUN/ WALK 5K La Grange, IL www.imathlete.com/events/ falcon5K2014

SUBURBAN LIFE FIT MAGAZINE | FALL 2014 | 27

u FAMILY SHELTER SERVICE 10K/5K RUN-WALK: "BE A HERO FOR HOPE" | Sunday, September 28 | Downers Grove, IL 5K Male Participants 1. James Robertson 2. Garett Karalus 3. Hal Carlson

17:58:2 19:56:9 20:25:1

Female Participants 1. Lauren Kerjes 2. Sharon Neff 3. Carolyn Olsen

18:49:0 24:52:8 25:30:9

10K Male Participants 1. Matt Swiatkowski 2. Joe Mumford 3. Scott Gollan

38:23:8 38:57:9 43:22:5

11/8/14 CHICAGO'S PERFECT 10 10m run 10k run Chicago, IL www.chicagosperfect10.com/

11/9/14 NORTHWEST TRAIL RUN 5M, 10M Crystal Lake, IL www.healthbridgefitness.com

11/15/14 CORTLAND TURKEY TROT 5K Cortland, IL cortlandlion@yahoo.com

11/8/14 FALCON 5K 5k run/walk La Grange Park, IL www.imathlete.com/events/ EventOverview.aspx?fEID=21114

11/9/14 EDWARD HOSPITAL NAPERVILLE MARATHON & HALF MARATHON 13.1 M, 26.2 M Naperville, IL www.Naperville26.com

11/15/14 LIFE FITNESS: FITNESS IN MOTION 8K 8K Rosemont, IL www.Run4als.org

11/8/14 RUN HOME CHICAGO 5k run, 15k run Chicago, IL www.runhomechicago2014.org/

11/9/14 KRISPY KREME 5K 5K Evanston, IL northwesterntriathlon.com

11/9/14 HOT CHOCOLATE 15K/5K CHICAGO 5k, 15k Chicago, IL hotchocolate15k.com/chicago/

11/9/14 TURKEY TROT 5K RUN/WALK 5k Tinely Park, IL www.tinleyparkdistrict.org

11/15/14 MIKE HIKE 5K RUN 5k run Homer, IL runsignup.com/Race/IL/HomerGlen/ MikeHike5KRun?

28 | FALL 2014 | SUBURBAN LIFE FIT MAGAZINE

11/16/14 GIRLS ON THE RUN 5k run Chicago, IL

Female Participants 1. Denise Parejko 2. Alexis Benavente 3. Tracy Hixon

44:13:0 46:13:8 47:13:8

www.gotrchicago.org/gotrc5k/ 11/16/14 RED EYE RUN 8K Joliet, IL www.jpdrun3.com 11/22/14 DIRTY TURKEY 15K TRAIL RACE 15k trail run Chicago, IL muddymonk.com/trailruns/ 11/22/14 GOBBLE BOBBLE RUN OR WABBLE 5K 5k run Oak Lawn, IL unsignup.com/Race/IL/OakLawn/ GobbleGobbleRunorWobble5k?

11/22/14 ORLAND HILLS TURKEY TROT 5k run, 1m run

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Photos by Jason Adrian

u SPECIAL OLYMPICS ILLINOIS 23RD ANNUAL PUMPKIN PEDAL BIKE TOUR | Sunday, October 5 | St. Charles, IL Bicyclists of all ages came out in support of the athletes of Special Olympics Illinois during the 2014 Pumpkin Pedal. Riders met up at LeRoy Oakes Forest Preserve in St. Charles, then chose between the scenic and rural 10-, 20- or 28-mile routes along the Great Western Trail, or a 40- or 65-mile road ride.

Orland Hills, IL www.ohrecreation.org/fall-programs/ fall-special-events/turkey_trot_race. htm 11/23/14 HOOFIN' 4 HARDY 5K Palatine, IL www.hoofin4hardy.org 11/23/14 COLD TURKEY TROT-NICASA 5K RUN/WALK 5K Run/Walk Libertyville, IL www.nicasa.org/5k 11/23/14 LINCOLNWOOD TURKEY TROT 10k run, 5k run/walk, kids run Lincolnwood, IL www.lincolnwoodil.org/turkeytrot/

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11/23/14 LISLE CHAMBER TURKEY TROT TUNE-UP 5k run Lisle, IL business.lislechamber.com/events/ details/turkey-trot-tune-up-5k-1542 11/27/14 THE FOX AND THE TURKEY 4M run, 1M kids run Batavia, IL www.foxrivertrailrunners.org/ foxandturkey 11/27/14 THANKSGIVING DAY RACE 5K Run/Walk Crystal Lake, IL www.hillstriders.com 11/27/14 2014 MCHENRY TURKEY TROT FOR HOSPICE

5K Run/Walk McHenry, IL www.mchenryturkeytrot.com 11/27/14 EDISON PARK TURKEY TROT 5k run, fun run, kids run Chicago, IL www.eventbrite.com/e/2014-edisonpark-turkey-trot-tickets-12064522311 11/27/14 TURKEY DAY 5K 5k run/walk, kids run Chicago, IL http://www.turkeyday-5k.com/page/ show/552422-chicago 11/27/14 TURKEY DAY RUN CHICAGO PRESENTED BY FLEET FEET SPORT 5K, 8K Chicago, IL www.TurkeyDay-Run.com

11/27/14 NORTH SHORE TURKEY TROT 5k run, 10k run Highland Park, IL www.northshoreturkeytrot.com/ 11/27/14 EVANSTON FLYING TURKEY 5K 5K Evanston, IL www.EvanstonFlying5K.com 11/27/14 EXPLODING TURKEY TROT 5k run/walk Roselle, IL www.roselle5k.com/ 11/27/14 LONG GROVE TURKEY TROT 5K,8K Long Grove, IL www.AllCommunityEvents.com

SUBURBAN LIFE FIT MAGAZINE | FALL 2014 | 29

Photos by Joe Perez

u TRICK OR TROT 5K & 10K RUN | Saturday, September 27 | Geneva, IL 5K Male Participants 1. Daniel Warren 2. David Gagnon 3. Greg Briney

19:21:7 21:33:0 21:55:6

11/27/14 NAPERVILLE NOON LIONS TURKEY TROT 5K Run/Walk Naperville, IL donnakearney@wowway.com 11/27/14 BONFIELD EXPRESS 5K 5k run/walk, kids run Downers Grove, IL www.bonfieldexpress.com/5K_ Express.html 11/27/14 DAN GIBBONS TURKEY TROT 5k run Elmhurst, IL www.dangibbonsturkeytrot.com/ 11/27/14 ORLAND PARK TURKEY TROT 5k run, kids run Orland Park, IL

Female Participants 1. Colleen Budish 2. Abbey Woods 3. Abby Abener

23:40:0 24:07:9 24:34:3

10K Male Participants 1. Abebe Gemeda 2. Dan Craychee 3. David Heiner

40:19:8 43:37:6 46:35:6

www.orland-park.il.us/index. aspx?NID=1636

Libertyville, IL www.cool5k10k.org

11/27/14 ROTARY RUN 3.14 PIE 5k run La Grange, IL run314pie.com/race-info

11/29/14 GRANT PARK TURKEY TROT 5K Chicago, IL www.AllCommunityEvents.com

11/27/14 THANKSGIVING DAY TURKEY TROT kids run, 1m-5m run/walk Addison, IL www.addisonparks.org/SpecialEvents/Fall-events.htm

11/29/14 UGLY SWEATER RUN 5k run Chicago, IL theuglysweaterrun.com/locations/ chicago-illinois/#.VC729-dLiGo

11/27/14 WINNETKA TURKEY TROT 5k run/walk, kids run Winnetka, IL www.winnetkaturkeytrot.com/

11/29/14 SCHAUMBURG TURKEY TROT Half Marathon & 5K Schaumburg, IL www.AllCommunityEvents.com

11/29/14 COOL 5K/10K 5K, 10K

11/29/14 WESTMONT ROTARY HOLLY DAYS 5k run/walk

30 | FALL 2014 | SUBURBAN LIFE FIT MAGAZINE

Female Participants 1. Amy Benes 2. Alyssa Furman 3. Lesl Blaine-Neitzel

43:37:6 46:50:4 47:08:4

Westmont, IL /runsignup.com/Race/IL/Westmont/ WestmontRotaryHollyDays5KRu unwalk?

11/30/14 GOSANTAGO 5k Chicago, IL www.eventbrite.com/e/gosantagochicago-il-registration-12126784539 12/6/14 CHILLY CHILL 5K 5K Schaumburg, IL www.parkfun.com/events/eventdetails/2014/07/09/5k-chilly-chili-race 12/6/14 SANTA HUSTLE 5K Chicago, IL www.SantaHustle.com

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12/6/14 TRICITY FAMILY SERVICES 6TH ANNUAL SNOWFLAKE SHUFFLE 5K Geneva, IL www.tricityfamilyservices.org 12/6/14 JINGLE BELL RUN/WALK 5K Run/Walk, 1 Mile Walk Wheaton, IL www.westernsuburbsjbr.org 12/6/14 ROTARY SANTA RUN 5k run, kids run, 1m walk Arlington Heights, IL www.rotarysantarun.org/ 12/6/14 CHICAGO SANTA SPEEDO RUN 1m run Chicago, IL www.chicagosantaspeedorun.com/ 12/7/14 KIWANIS SANTA RUN FOR KIDS 5K & 1 Mile Crystal Lake, IL www.kiwanissantarunforkids.org 12/7/14 LEMONT PARK DISTRICT FRIGID 5K 5K run Lemont, IL www.active.com/lemont-il/running/distancerunning-races/6th-annual-lemont-parkdistrict-frigid-5k 12/13/14 JINGLE BELL RUN/WALK 10K Run-5K Run/Walk Chicago, IL www.chicagojbr.org 12/13/14 JINGLE BELL RUN/WALK CHICAGO 10K run, 5K run, 5K walk Chicago, IL jinglebellrunchicago.kintera.org/faf/home/ default.asp?ievent=1111647 12/14/14 RUDOLPH RAMBLE 8K 8K run/walk, kids run Chicago, IL www.fleetfeetchicago.com/rudolph-ramble8k-event-18.php 1/1/15 COMMITMENT DAY 5K 5K run Chicago, IL www.commitmentday.com/ 1/10/15 CHICAGO POLAR DASH 5K run, 10K run, 13.1M run Chicago, IL www.chicagopolardash.org/Information

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Get the lastest fitness news and race event information for Chicago, the suburbs, and beyond!

Visit SuburbanLifeFit.com for locations.

1/24/15 F^2 LAKE HALF MARATHON 13.1M run Chicago, IL www.f3running.com/lake-half-marathon/ 1/25/14 AON STEP UP FOR KIDS stair climb Chicago, IL foundation.luriechildrens.org/site/TR/Events/ StepUpforKids?fr_id=1540&pg=entry

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SUBURBAN LIFE FIT MAGAZINE | FALL 2014 | 31

NOVEMBER 27 8:30am La Grange FAST SCENIC USATF CERTIFIED COURSE | CHIP TIMED | CUSTOM TECH TEE | SARA LEE PIE FOR THE FIRST 2000 REGISTRANTS | NO RACE DAY REGISTRATION

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