Healthy & Fit Magazine January 2017 Edition by Healthy & Fit Magazine

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

FREE

Healthy & Fit www.healthyandfitmagazine.com

JANUARY 2017

Candice Tess

IT’S THE

Fitness is always a priority for this mom.

READER’S

CHOICE

OF THE AREA’S TOP FITNESS PROS MEET THEM IN THIS ISSUE!

IN THIS ISSUE:

STROLLING IN THE SNOW Try snowshoeing this winter!

NEED TO FIND A TRAINER? Check our list of the top qualities

GOOD FRIENDS MATTER MOST

Social circles as important as your diet and excercise

SNORING IS NO JOKE!

It can be a sign of more serious conditions

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JANUARY

Healthy & Fit Magazine

JANUARY 2017 VOLUME 12: NO 10

Want more healthy ideas and inspiration? Like us on Facebook! Follow us on Twitter!

Reader’s Choice: Meet Mid-Michigan’s Top Fitness

PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 10 COVER PHOTO BY ERICA SPENCER

8 12 13 14 22 4

Fit Bits

Seaweed and sesame oil are the rage for 2017. Plus more Fit Bits.

Take that vacation!

Plan the time you’ll spend together making family memories.

Incorporate HIIT into your workout

It’s four minutes of very high energy.

Snoring is no joke!

Your dentist can help diagnose and treat sleep apnea.

Best qualities of a trainer

Before you join your next gym, make sure you know your trainer.

Healthy & Fit • www.healthyandfitmagazine.com

24 26 28 29 30

Strolling through the snow

Think of snowshoeing for your next outdoor workout.

With friends like these...

How your friends affect your health.

Are you aging or getting older?

Delay the aging process with smart lifestyle choices.

The heart, body and mind connection

Have you heard of broken heart syndrome?

Struggling with sleep or stress?

It may be time to try neurofeedback.

JANUARY 2017

over 25, and suffer from migraines these are facts you must know.

Are Headaches Controlling Your Life?

with friends, and not have to worry that your achesIfis tough. you suffer from migraines you time. must know. headache will hitthese you atare justfacts the wrong

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Find after another, feeling Discover the drug-free, g one medication afterlike you’re on a longer-lasting relief of headaches than a merry-go-round of drugs.This happens so often, we decided to do free, natural treatment for SUREOHP DQG Ć[LQ “I only wished I had found you sooner” ou’re on a merry-gocommonly prescribed medication. getting rid of headaches. got to be top p something about it and run this ad. Just call It’s enough to make anyone want to scream! This happens so often, we decided to do Recurring Headaches Are Not Normal Call today… before November 30thabout andithere’s you’ll something and run what this ad. Just call before January 31 and here’s what you’ll No question... if you are having headaches get… ELSE, DO NOTHING one wantIFtoYOU scream! get... then something is wrong. Pain is your body’s READ THIS: way of telling you something is wrong. (Not • Aconsultation n in-depth consultation about your that you have a lack of pain medication). ï An in-depth about your 1) Approximately 22 million women headaches where we will listen...really Finding the anytime problem andbetween fixing it has got OTHING areELSE, affected by migraines in the U.S. Call theto hours headaches where will oflisten…really listen...towe the details your unique be a top priority! Call today ... THIS: situation. listen…to the details of your unique am and 6:00 pm Monday through 2) Medical science has discovered that situation. most headaches are caused by dam • A complete neuromuscular and skeletal Tell the receptionist you’d like to c ion women affected agedare structures around the neck like examination of the head and neck so for the Special Headache Evaluation d States.joints, ligaments, muscles, and cervical we can find the problem. Call anytime between 30th.9am & 6pm Monday ï A complete neuromuscular and skeletal November discs, all of which have complex nerve through Friday and tell the receptionist endings. • Athe full sethead of specialized x-rays toso deter- examination of and neck we you’d like to come in for the Headache scovered that most mine if posture or joint problems are Special before Januaryvery 31. little to risk and Look, you have FDQ ĆQG WKH SUREOHP 3) structures Research has proven certain natural damaged contributing to your pain ... (NOTE: treatments have great success with These would normally cost at least $200). gain. Call today and we can get start ts, ligaments, muscles, You have little risk, and a lot to gain. Call headaches, even better than massage consultation, exam today and we can get started withand your x-rays as full set of specialized x-rays to your which have andcomplex medications, with noï sideAeffects. • A thorough analysis of your exam and WKHUHèV DQ RSHQLQJ LQ WKH VFKHGXOH 2XU consultation, exam, and x-rays as soon as determine if posture or joint problems are x-rays where we’ll map out how you there’s an opening on our schedule. Our Why not get rid of those debilitating Rassel-Daigneault Family Chiro can get rid of your headaches once and called office is called Rassel-Daigneault Family contributing to your pain … (NOTE: These headaches today? Read the full facts for all. Chiropractic and we have TWO convenient ertain natural DQG \RX FDQ ĆQG XV QH[W WR )5$1'25 on this treatpage! would normally cost you at least $200). locations: Frandor/ Lansing and Okemos. s with headaches – even 537 N. Clippert, Lansing or f • A special report that you can take with Wendy’s… Sincerely, medications – and with you revealing what is happening inside convenience at our Okemos location a ï Dr.ADenise thorough analysis oftheyour exam and I’m Dr. Jean-Guy Daigneault. you to cause headaches. Dr. Denise Rassel, D.C. Rd. Rassel and I have been helping x-rays patients with where we’ll map out how you can Dobie Dr. Jean-Guy Daigneault, D.C. neck tension, headaches and migraines live Could this drugless treatment be the get rid of your headaches once and for all. pain headaches free for years now. debilitating key to your headache solution? P.S. Why Suffer More Years Of Misery? Sincerely, on this page! Every week we hear how women suffer Numerous have take shownwith the benefits A special thatstudies you can you from severe headaches – ï statements like... report of spinal adjustments with headache revealing what is happening inside you to Dr. Denise Rassel, D.C. patients. • “I feel like my head is in a vice.” Dr. Jean-Guy Daigneault, D.C. cause gneault. • “My Dr. eyes Denise hurt and I feel so drowsy.the ” headaches. The Boline Study •patients “I have to with lay down.” helping • “I’ve had migraines since childhood. This study compared two Why Suffer More Years Of Miser Call today. Could this”drugless treatment begroups the of key to P.S. es and migraines live in the • “Muscle tension neck and pain headache patients, half went for chiropractic Frandor/Lansing: (517) 336-8880 solution? into the shoulders.” your headacheadjustments, and the other half took amitriptyAcrossmany from FRANDOR, nextyour to Wendy’s. How years can body handle line, a medication often prescribed for the They tell me they’re sick and tired of 537 N Clippert St. treatment of severe tension headache pain. one pill after another? 1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI jumping from one headache medication to ow women suffer from After six weeks, researchers found that the next. Here’s what I hear... Okemos: (517) 349-2740 spinal adjustments with patients headache patients. tements like… chiropractic experienced almost no Corner of & Dobie That’s noHamilton way to live, Rd. not when there c side effects. “I am tired of being looked upon as someone 4650 Dobie Rd. Okemos who is only out there to get medicine. I only an easy solution to your problem. Man The Boline Study s in a vice. ” want RELIEF. I don’t know why that is so hard And only the chiropractic patients continued *Insurance restrictions may apply. Cannot be pain medications available are quite ad feel so drowsy. ” understand. I don’t want to be for people to combined with Medicare/Medicaid. to report fewer headaches when treatment treated badly anymore. I want to get help, and compared This study two groups of and can have drastic side effects. ended.

since childhood.” the neck and pain into

Phone: 517-336-8880

headache patients, half went for chiropractic adjustments, and the other half took

Call today. We may be able to help y

A TITLE OF

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman

It’s people, not the place, that make a healthy lifestyle work

ver try asking a piece of exercise equipment if you’re doing things correctly? I actually have. Of course, I didn’t expect an answer, but I sometimes let the mind wander so that I can plow through the reps my trainer is asking me to do. But it does bring up a point: Do machines really make the gym? Is that machine, or piece of equipment, really the reason for going to a gym? According to the leg press I was on at the time, the answer is no. It’s people. It’s the January issue of the magazine, and normally in the pages that follow we’d include a comprehensive listing of Mid-Michigan gyms and fitness facilities. We’d research established and new gyms, calling each to check and make sure we had a correct listing of equipment, classes and contact information. Well, over the years, the list didn’t change much. In fact, many fitness facilities liked the listing, but chose not to participate in the list because facilities and equipment only encompass a fraction of what makes a successful wellness and fitness facility. Those parts of the building don’t change much, if at all. People, though, do. So, we decided this year to focus on those who choose health, fitness and wellness as a profession. They are the true heroes. They are the resource we turn to when we’re hurt, wanting to make a positive change in our lives or engaging to cross that marathon off our bucket list. They are often the ones that inspire us to change. We seek them out, don’t we? A brick and mortar business is only part of it. If we find the right person to guide us on a healthy path, it wouldn’t matter if they used state of the art machines or a wooden spoon to help us along the way. We’d be all in and make sure to tell anyone we know about how great that professional is. And that’s what we wanted for this issue. We wanted the best of the best. We asked for nominations in the latter part of 2016. We kept the nomination process as broad and creative as you could imagine, giving each person doing the nomination plenty of latitude to let us know who is the Top Fitness or Wellness Pro in his or her life. And in return we had more than 1,000 nominations. That’s right, 1,000! We read some inspiring stories about professionals from all walks of life. We recognized a lot of names that we’ve come to admire that didn’t even make the list in this magazine. Please take a look at the pages that follow. Our fitness professionals talk about ways to stay fit, how to find your perfect place to work out, and to take care of yourself. Read the stories about the individuals who are making a difference in Mid-Michigan. Look them up, then get to know them when the time is right for you. And, by all means, if your favorite wellness or fitness pro is on our list, or not, make sure you thank them for being so great. Good luck to all our readers in 2017. Make your health a priority this year. Enjoy the issue!

KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854

Healthy & Fit • www.healthyandfitmagazine.com

CONTRIBUTORS Justin Grinnell B.S., CSCS

Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

Lisa Marie Conklin

Lisa Marie Conklin is a certified personal trainer and freelance writer.

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Her e-mail: susan@drsusanmaples.com.

Tom Matt

Tom is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network. For more information visit www.boomersrock.us

SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

517.599.5169 Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

JANUARY 2017

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Fit Bits by Lisa Marie Conklin raw seaweed in juicing, or add seaweed to soups and salads. Sprinkle dry seaweed over popcorn, or use as a seasoning ingredient or a crunchy topping on salads. https://anniechun.com/anniechun-seaweed-snacks-sesame/ (Image courtesy of Annie Chun’s)

Open Sesame! Sesame oil has been used in Chinese and Korean cooking for thousands of years and is gaining in popularity here for a healthy oil option that features a delicious nutty and smoky flavor. A quarter cup of sesame oil contains about 6.75 grams of heart-healthy monounsaturated fat, 7.84 grams of polyunsaturated fat and 2.50 grams of saturated fat. The two main varieties in the store are toasted sesame oil and sesame oil. The toasted variety is darker, made from toasted sesame seeds and used as a flavorful condiment. Sesame oil is made with untoasted seeds, lighter in color and is used primarily for cooking. Another benefit of sesame oil is its high smoke point of around 400F. Other oils with a lower smoke point can release harmful free radicals and odors in the air. Ideas for sesame oil: • Sprinkle toasted sesame oil on ramen or cold, leftover noodles • Sprinkle toasted sesame oil on cooked vegetables • Substitute sesame oil for other oils in marinades or vinaigrettes • Add a few drops of sesame oil to a beaten egg for fluffier scrambled eggs or omelets. Kale is so Last Year There’s a new superfood in town for 2017 and it comes from the ocean. Seaweed is something you’re probably familiar with if you’re a fan of sushi but there are a variety of uses besides a way to wrap sushi. This popular Asian staple has health benefits too good to throw back. According to Annie Chun’s, a popular brand of PanAsian foods, eating seaweed could help your New Year’s resolution of losing

Frozen Fresh Farmers Markets are closed for the season and it can cost a pretty penny to get fresh fruits and veggies during the cold months. Don’t stick your nose up at frozen fruits and veggies; they can be a lot cheaper and just as healthy as fresh because they are frozen at their nutritional peak. When veggies are blanched in boiling water or steamed, it stops their enzymes from degrading, which would normally cause a loss of flavor, color, texture and vitamins. Freezing the veggies also softens the starch content, which means when you cook them, you get dinner on the table faster. Frozen fruits are a healthy option too because fruits like berries start losing their nutrients moments after being picked. Plus, frozen fruit is great for smoothies or as yogurt or oatmeal topping. For the healthiest version of frozen produce, read the labels and avoid added sugars and salt.

New Year, new you! There are days when we cannot wait to get to the gym and feel the burn and there are other days we can hardly get ourselves out of bed. Despite how you feel, if you want to look and feel great you have to shift your attitude and make those work outs happen. Here is how to get started: 1. Set goals: Set goals on which days and how many days you will work out each week and do not allow for flexibility. Choose goals that are reachable with your schedule, and put these goals in your daily minder to be able to cross them off once you have finished them to completion. Each goal you cross off will motivate you to do it again and again. 2. Create and image: create an image of what you want your body to look like, taking into account your genetics and body type. Now that you have that image, start working for it with exercise as well as diet. Diet is responsible for the majority of weight loss and far supercedes exercise. 3. Make an appointment: If getting to the gym is hard, then make an appointment with a friend, a trainer or a class teacher so that you will be there. Sometimes having an appointment or having someone to work out with and keep you accountable will get you to the gym on the days when you are fighting going.

weight. A 2010 study found that eating seaweed can reduce fat digestion by 75 percent. Seaweed is also a potent source of antioxidants, which help us fight disease by preventing inflammation. It’s also a great source of iron – just 1/3 cup provides about 30% of the RDA for iron. Eating seaweed helps you reach your magnesium and calcium requirements also. Seaweed provides more calcium than milk and it’s high in magnesium too, a crucial nutrient many people are deficient in. So how can you get more of this superfood? Eat it as a snack in seaweed crisps, add 8

Healthy & Fit • www.healthyandfitmagazine.com

4. Music: Music is motivation. Create several workout playlists that will help you to get in gear. Sometimes a great playlist will be enough to get you to the gym so you can not only enjoy working out but also tuning out into great music for an hour. Music has the power to instantly brighten your mood and distract you from the efforts of exercise. 5. Reward yourself: If you are going to work out, lose weight, look more fit and toned and get stronger then you may as well reward yourself with a massage, a cheat day, or a day of total rest to create a great balance and more motivation to work out. JANUARY 2017

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Fit Features Terry Johnson Terry Johnson, 71, has an overriding goal for the next 10 years: He wants to be just as active at 81 as he is now. And reviewing his lifestyle, it’s safe to say he’s well on his way. Johnson, from Grand Ledge, is a retired State of Michigan Treasury Worker that has found plenty of motivation to stay active and fit. “Retirement has been a wonderful time for me and allows me to travel, plus I can spend time with my three grown children (and grandchildren) in Michigan, California, and Texas,” he said. “There has been an abundance of literature for years explaining the need for staying active and consistently exercising in order to maintain the best quality of life, especially into one’s senior years.” Johnson stays active by working out at the YMCA, cycling, camping, walking and just being outdoors. He said he’s kept track of his workouts, which helps him stay focused. “The only exercise I track is exercise done at the YMCA,” he said. “I’ve kept a journal/log of this exercise for over two decades. Even though I have been fairly consistent in my exercise, it still is something that I have to work at because the desire to slack off is never far away.” Johnson eats a healthy diet, focusing on a Mediterranean-style menu with plenty of fish, plant-based foods, fruits and vegetables. “I try to avoid processed foods as much as possible. I concentrate on whole grains and not the processed grains,” he said. “I limit red meat to two or three times a month; I love to dine out and have a good steak and baked potato like most people do, but I keep this treat within my healthy eating guideline. My kitchen is always stocked with organic apples, almonds, yogurt, etc. for my nighttime snacks.” He said his path to success is having a positive attitude. It helps the body and the mind. “If we’re trying to add exercise to our lives or improve our diet, first comes the desire, then try making small changes to your routine,” he said. “Don’t allow setbacks to stop you or lessen your resolve. I still have setbacks, but I don’t allow momentary losses to keep me from at least trying to chip away at what I know needs to be done in my life. It doesn’t have to be done all-at-once. I can’t do it all today! But I will continue and not give up. I have too much life still ahead of me to give up now! Too many things I still want to do! Too many places I still want to visit. Too many trails I haven’t ridden. And children and grandchildren that I love and want to spend more years with.”

Douglas Finley Douglas Finley, of Delta Twp., loves being fit. When he was younger, he kept track of how many days he ran in a row, stopping at 630. Now, at 71, he knows it’s about the quality of the workout, not so much the logging of miles. Having said that, it doesn’t look like he is slowing down anytime soon. “I regularly compete in power lifting competitions, breaking 26 state records (mostly my own) over the last 10 years,” he said. “My goal is longevity, but not just by playing with weights and calling it good. I am in the gym four days a week – two days for upper body and two for lower body and lower back workouts. For the two upper body days, one emphasizes reps and sets, the other heavier weights and fewer reps. I follow the same routine for my lower body and lower back workouts. On the days when I am not in the gym, I am out walking on trails or the Lansing River Trail.” He’s a former ultra-marathoner who has clocked a top 15 finish in the Chicago Marathon, among other running accomplishments. He said a diagnosis of cancer in his 50s, followed by arthritis, kept him off the trails and put him back in the weight room. “Exercise has become so much a part of my life that missing a day or a workout would cheat me of the joy, the challenge, the experience, the friendships or the time in solitude; time to reflect,” he said. A plan with Weight Watchers allows him to eat enough calories to maintain his fitness. “I have long term goals,” he explained. “I never try to set PRs in the gym, but I do have clear goals for every workout. Some days the goal is recovery. On other days, it could be the total weight moved – 10 reps with 100 lbs. equals 1,000 lbs. In some workouts, I will move more than 20,000 lbs.” Finley has coached children’s running programs for more than 40 years and is the founder and chief editor of www. childrensrunning.org. Recently, he authored an article on children’s running for Runner’s World and a booklet titled Fun and Fitness - the Mileage Club Way - written for teachers in 20,000 schools that host Mileage Club fitness programs for elementary school children.

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

On the cover: Candice Tess Aerial fitness is a full-body workout that utilizes hanging silk hammocks in a combination of cardio, strengthening and toning moves. It was the perfect thing for Candice Tess, 34, of Lansing, to help her regain fitness after the birth of her twins five years ago. “Having twins in 2012, I thought I’d never have core strength again,” she said. “But finding aerial fitness has really helped me regain that. My favorite forms of fitness are dance and aerial arts. I think it’s important to mix things up to keep things interesting and to challenge your body in different ways.” Tess, owner of Stilettos and Steel, said it’s important to push yourself beyond your comfort zone. “There are so many different fitness options these days. Find something that excites you,” she said. “And remember, nutrition is key. You can’t out-exercise a bad diet.” 10

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2017

FEB 2017 HEALTHY & FIT MAGAZINE

ATTENTION ALL RACE DIRECTORS 2017

E D I U G RACE G N I M O C S I ANY RACE! ANY SIZE! ANYWHERE IN MI WE WANT TO HEAR FROM YOU!

517.599.5169

kathy@healthyandfitmagazine.com

JANUARY 2017

www.healthyandfitmagazine.com â&#x20AC;¢ Healthy & Fit

Boomers

Take that vacation!

Plan the time you’ll spend together making family memories. by Tom Matt

n the past few years--since our oldest child, Ashley, was in and finished college, moved to her career and married life in Wisconsin—my wife, Sandy and I have made a point to create and schedule our family vacation time.

Planning a family vacation, sometimes a year out, has become something that we do on a regular basis. As our family grew and moved, as we grow older and more generative, building a foundation for memories is crucial to a happy life. The focus on family and our communities is more and more important to all. Intergenerational planning, play and love are a key component to our health, happiness and quality of life. It has been said that the family that plays together, stays together, I could not agree more! The opportunity to build lasting memories within our multigenerational family is increasingly vital.

“A vacation is what you take when you can no longer take what you’ve been taking” — Earl Wilson

The term “generativity” was coined by the psychoanalyst Erik Erikson in 1950 to denote “a concern for establishing and guiding the next generation.” I like the thought “the bling-bling just does not have the same ring-ring.” Fancy stuff won’t fill the void of playing with the grandkids on vacation. Multigenerational vacations can be a great learning tool for everyone, young and older. Cooperation and collaboration begins at home and leads to better people. New experiences, however large or small, can add tremendous familial value. Heck, the last time we rented the cottage in Grand Haven, Papa Tom taught granddaughter, Harper, the

importance of holding on to the railing on the stairs. She still talks about it two years later. Little things matter. Think about

these: • Planning is half the fun • It does not have to be a fancy, expensive time • Life is an adventure, especially on vacation. • Togetherness is the best • Generativity is awesome! Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. He holds Bachelors and Masters degrees from MSU, is certified from the National Academy of Sports Medicine as a CPT/FNS/SFS. For more information please visit www.boomersrock.us

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Free Services JANUARY 2017

Fitness

Incorporate HIIT into your workout It’s four minutes of very high energy. by Rita Ashcroft

igh Intensity Interval Training (HIIT), is one of the hottest exercise trends. But what does HIIT actually entail? How can you incorporate it into your workout routine? Simply put, HIIT is a higher intensity exercise followed by a recovery period. HIIT workouts can be effective in as little as four minutes to 15 minutes, but should be capped at 30 minutes. Dr. Michele Olson, a professor of exercise science at Auburn University at Montgomery, Alabama, said it’s not high intensity unless the heart rate is elevated to near 90-plus percentage of its maximum. “Many people think they are engaging in HIIT but they are really doing traditional interval training, where the heart rate is around 75 to 85 percent of max,” she said. Maximum heart rate is about 220 minus

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HIIT is a higher intensity exercise followed by a recovery period. HIIT workouts can be effective in as little as four minutes to 15 minutes, but should be capped at 30 minutes. age,according to the American Heart Association. Olson said that if done properly, HIIT can increase the effectiveness in losing abdominal fat and prompt favorable changes in cholesterol and insulin levels. There are several ways to begin using HIIT in your workouts. First is Tabata training. Tabata training is a HIIT workout, featuring exercises that last four minutes of 20 second work intervals followed by 10 seconds of recovery.

Squat Jumps- 20 seconds, Walk in Place 10 seconds (Repeat 8 times) A cardio HIIT interval can be performed on the treadmill, spinning bike, or rowing machine. Row/Sprint/Bike at or close to 90 perent rating of perceived exertion (RPE) for 30 seconds, rest for 30 seconds (Repeat 5-15 time) Cool down with an overhead stretch, forward lunge, and a forward fold, holding each move for 30 seconds. Whatever you choose, incorporating HIIT into your workout, can help you achieve whatever fitness goal you set up for the New Year.

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Rita Ashcroft is a certified personal trainer that specializes in HIIT and functional movement exercises for all fitness levels. Reach her at (517) 827-9690.

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Teeth

Snoring is no joke!

Your dentist can help diagnose sleep apnea. by Eric Eby, DDS

bstructive sleep apnea is a common and serious sleep disorder that causes you to stop breathing briefly and repeatedly during sleep. Experts estimate that apnea affects one in 15 people in America. That’s 18 million! Sleep apnea was the underlying cause of Reggie White’s death. White was a NFL all pro defensive end. Apnea is a word of Latin origin that means without air. Apnea, in sleep apnea, refers to a pause in breathing for more than 10 seconds. During the night if the airway becomes obstructed breathing can be completely stopped, or shallow, resulting in an abnormally low respiratory rate called hypopnea. This temporary pause in breathing is caused by tissue in the neck region collapsing the airway. These tissues include muscles of the airway which relax when you’re sleeping. The airway is also narrowed by the tongue, which falls back due to gravity when lying on your back. As the tissues collapse the airway they begin to vibrate causing a person to snore. The risk of sleep apnea increases significantly with obesity and a neck circumference greater than 17 inches for men and 16 inches for women. People

THE EFFECTS OF OBSTRUCTIVE SLEEP APNEA CARDIAC PROBLEMS SNORING MEMORY PROBLEMS STROKE DEPRESSION HIGH BLOOD PRESSURE INCREASED INSULIN RESISTANCE DEATH HORMONE DISRUPTION INCREASED TRAFFIC AND WORKPLACE ACCIDENTS that suffer from sleep apnea often: • Snore • Feel fatigued throughout the day • Have increased blood pressure • Are irritable • Have ADHD • Suffer from memory problems The lack of well oxygenated blood during sleep increases the risk of: • Cardiac disease • Heart attack • Stroke

• Early onset diabetes Obstructive sleep apnea not only affects adults but can also be detrimental to a child’s development as the body releases important hormones for growth and repair of body tissues. These long term negative effects of apnea can be easily treated with proper diagnosis by a sleep medicine physician. Diagnosis includes an in lab or take home sleep study that monitors your sleep patterns measuring such things as blood oxygenation, respiration, muscle movement, blood pressure, sleep position, and heart rate. Diagnosis of apnea is based on the interpretation of the sleep study and ranges from mild to severe. The frontline treatment for sleep apnea is the use of continuous positive airway pressure (CPAP) which essentially blows air to keep the soft tissue from collapsing the airway. Other treatments include oral appliance therapy to help keep the tongue forward while sleeping on your back. Prevention is the key to long term health. If you have any of these signs or symptoms talk to your health care provider about being tested for sleep apnea.

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EBY DENTAL CAR E • OK EMOS, MI 4 8864 (517)34 9 -9 86 0 • WWW.DR EBY.COM JANUARY 2017

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Healthy & Fit READER’S CHOICE RESULTS

Meet mid-Michigan’s top fitness and wellness pros! Who imakes the greatest difference in your health and wellness? Good question. Healthy & Fit Magazine spent the latter part of 2016 asking you, our reader, to describe and nominate the top health and wellness professional in your life – the one who is helping you to live your best life. Nominations ran the gamut. We had nurses, dietitians, doctors, dentists — you name it. Someone was nominated in each category. This was by every definition a successful search. We had nearly 1,000 nominations come in for our first year. It was impressive. We asked each reader to not only nominate their top fitness professional, but share a personal experience as

AARON HOLLY ORTHOPAEDIC REHAB SPECIALISTS, PC

or Aaron Holly, 41, of Mason, getting to know his clients is as important as helping them become healthy. Holly is the director of Orthopaedic Rehab Specialists, PC in Holt, and he takes great pride in that philosophy. “My relationship with clients begins on day one and starts with gaining their trust and respect by evaluating their injury, educating them on my findings, and explaining to them how we can work together to achieve their goals,” he said. “The relationship typically grows over the course of their time in therapy where they really become an extended part of our ORS family. When those patients need therapy again in the future they don’t hesitate to return because of their positive experience and good outcomes.” Holly said his Holt location is one of six clinics under the ORS brand, with ORS locations also in Jackson and Jonesville. He and 16

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to why they should be featured. There are a lot of health and wellness professionals in the area held in high esteem by their clients. We kept the categories open, too, hoping to have many different types of professionals cited. The following professionals were nominated by their clients. In many cases, they had several nominations. It was hard for the Healthy & Fit Magazine editorial team to pick the best story from the bunch, but we did. And we’re proud of our list. Here is our list of the Top Fitness Pros...

his five therapists engage in around 250 patient visits per week. ORS also operates the ORS Fieldhouse, in Jackson, which is a multi-sport complex with basketball courts, batting cages and more. Holly is an avid runner, taking on numerous long distance running events throughout the year with his wife, Brandi. He uses his experience and love for running to help patients like Andrew Chapin, of Mason, reach their goals. Chapin, 36, said he was training rigorously for the Boston Marathon when he suffered a severe foot injury. He thought he was doomed to not run the race. Then he went to ORS and met Holly. “I felt like Aaron took a personal interest in me. I felt like he sincerely cared about me running in the race. He was organized and ready for me every day with a plan designed to meet my specific needs,” he said. “He was positive, supportive and intelligent with his council. The part I will never forget about Aaron is when he opened up his clinic (more specifically his weight supporting treadmill) to me on a Saturday when it was supposed to be closed. I needed to get in a long run before the race, so he changed around his family’s schedule and came in to work for me. I never even asked him to do it. He just offered. That’s the kind of person he is.” Holly said he makes sure his clinic, like all ORS clinics, puts the client’s needs first. “I hear all the time that our therapists go above and beyond to make sure the patient exercise program is carried out correctly. I love running into patients years later, and finding them excited to see me and tell me how well they are doing.” He said to be a featured in the Reader’s Choice Top Fitness Pro, as a physical therapist, is an honor. “I feel blessed to be recognized for the work that I have committed my professional life to,” he said. “Of course, when you love what you do it doesn’t really feel like work most of the time. I have had so many great patients over the years that continue to inspire me. I also truly believe that I have the greatest staff in the world. They make me look good on a daily basis. They really deserve the recognition.” To learn more about ORS, visit orsmi.com. ORS is located at 2040 N Aurelius Rd #5, Holt 48842. 517.268.9040. JANUARY 2017

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Healthy & Fit READER’S CHOICE RESULTS

NATE FELDPAUSCH

WENDY STOLL

WILLIAMSTON CROSSFIT

WENDY STOLL PERSONAL TRAINING

endy Stoll, 48, of Lansing, has been in the personal training business for more than 25 years. Starting her own business after being a group exercise instructor at local gyms, she’s honed her craft and has found quite the niche. She specializes in working with women with their exercise, wellness and nutrition. She prides herself on making sure her clients exercise with the proper form while keeping workouts fresh and creative. She works with her clients on creating a custom program, that they help design. And, if that isn’t enough, she makes house calls. “I’m very honored and excited to be featured as a Top Fitness Pro,” she said. “I would like to thank all of my clients who took the time to vote for me! After 25 years in business, I’m proud to say I have developed a lot of friendships with some very special clients. My long-term clients have become like family to me. I genuinely care about my clients. I try to give them 100 percent, so they in turn will give me 100 percent and reap the results.” Aislinn Hayes, of Barrie, Canada, trained with Stoll when she was getting ready for college volleyball. “Wendy was a great motivator,” she said. “I was working towards receiving an athletic scholarship for volleyball. Wendy’s tips, advice and workout really helped me and became part of my training regimen. I played all four college years, and now as a 30-year-old married mother of three and full time school teacher. Wendy’s upbeat spirit and training ideas definitely played a part in my success and continued love of athletics.” She said she doesn’t have an exact number of clients, but said that she works up to 10 hours a day throughout the week. “There is no cookie-cutter approach to my job,” Stoll said. “Understanding that every client is different, and listening to their needs is critical. We work together to achieve goals even if they are small steps. Clients tell me they hear my voice when I’m not with them…which is a true compliment.” To reach Stoll, call her at 517.303.9413 or visit www.wendystoll.com.

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hen it comes to CrossFit, Williamston residents turn to Williamston CrossFit and its owner, Nate Feldpausch. Located at 1049 W. Grand River, Feldpausch has been in business four years, running two to three classes a day in the morning and evening. Feldpausch, 34, said he serves 55 athletes. He said he takes pride in making sure his clients are instructed in the proper form for everything from sit-ups, push-ups, deadlifts to rowing. Once they master the form, he then starts to increase the intensity with the workout of the day (WOD). He said everything is measurable, so athletes are encouraged to keep records and track improvement. Feldpausch said his business is unique because each member supports one another. “We’re always driving to better ourselves,” he explained. “The gym also tries to give as much back as they can to the community, hosting several fundraisers throughout the year.” Shera Emmons, 39, of Williamston, is a kindergarten teacher and mother of three who was looking for an exercise program to motivate her to be healthy. That’s when she found out about Williamston CrossFit. “I was hooked from my first class,” she said. “He inspired me to challenge myself and I have accomplished things I never thought would be possible. He’s a great technical coach. He has a natural sense and knows when to give a correction and when to give motivational support. In every single class, he makes a connection with each athlete on a personal level. ” “As humans, we love being recognized for the effort that we put into anything,” he said. “To be nominated for this, by the members of our community, is very humbling and encouraging. It tells me that we are doing something right. We would like to send out a huge thanks to everyone that voted or nominated us for this honor as it means a ton. We also would like to encourage people who are reading this to find something that keeps you active — whether it is CrossFit, jogging, or Zumba. It is so important to keep moving.” To learn more visit williamstoncrossfit.com or e-mail williamstonstrength@yahoo.com. JANUARY 2017

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Healthy & Fit READER’S CHOICE RESULTS

WALTER CROCKETT

ANN CHRAPKIEWCZ

MIND & BODY SYMMETRY

alter Crockett knows a thing or two about personal training. The 37-year-old owner of Mind & Body Symmetry, located inside Conquest Fitness at Eagle Eye in Bath, has perfected his craft, which is great news to his more than 130 clients. “Mind & Body Symmetry’s mission is to give people the guidance, environment, and support to reach their health and fitness goals,” he said. “My business really focuses on giving people an achievable process to reach health and fitness goals.” Crockett started his own business to be able to give back to the community and create an atmosphere that allowed him to help his clients become mentally and physically stronger. “What makes Mind & Body Symmetry unique is the variety of options you have to get into better shape,” he explained. “We offer traditional strength training, boxing, kickboxing, group fitness, corporate wellness and sports performance training programs.” Carlie Cook, 25, who currently lives in Springfield, MA, is a perfect example of someone who is becoming stronger because of Crockett’s dedication to his craft. Cook, who is a wheelchair user, loves being athletic, and tough workouts. She said Crockett was one of the few trainers that understood her goals and found unique and individual ways to challenge her. “He designed workouts that challenged me, but were still feasible with the lack of use I have of my lower extremities,” she explained. “He modified and developed exercises that would target every single muscle that I still have control over, which is not easy to do. I left every session exhausted yet inspired to achieve my goals, both in the gym and outside. He is hands down the best trainer I have ever worked with.” “It is a real honor to be featured in this area’s top health and fitness magazine,” said Crockett. “It is also the highest honor that my clients and team thought highly enough of Mind & Body Symmetry to nominate me for this feature. I am living a dream to work with, train and be surrounded by such amazing people. To find out more about Crockett, and his business, visit mindbodysymmetry.fit or call 216.798.0829. 20

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BIKRAM YOGA CAPITAL AREA

nn Renee Chrapkiewicz, 38, is the independent owner of Bikram Yoga Capital Area. While she’s taught the Bikram Yoga method, which is the Original Hot Yoga, for more than 12 years around the state, she’s owned and directed this school for three and a half years. She has about 500 students who she knows well enough to be on a first name basis. “I teach just about every day of the week, and on most days, I teach more than one class,” she said. “I know every student in every class by name, and I work with them very specifically and individually on their areas of difficulty, injury, and challenge, even though we mostly practice in a group setting. Another part of my job is to model radical acceptance of the present moment and to guide our responses to it in non-reactive ways. Besides teaching yoga and writing about it, Chrapkiewicz also studies yoga in several different academic disciplines. She also keeps up-to-date with the latest exercise physiology research on yoga. She said she used yoga to heal fractured vertebrae in her lower spine and eliminate a 10-year eating disorder, among other health benefits. Larry Brill, 58, of Okemos, is a pilot that travels the world. He goes to Bikram Yoga because the practice is very rigorously taught. He said Chrapkiewicz is one of the best teachers he’s had. “My lung function and immunity is better than at any time in my life,” he said. “I am much more flexible than I was in my teens and have been able to progress much further in my strength training routines than I ever thought possible. I don’t think this would have happened to this level without Bikram Yoga and Ann’s dedicated instruction.” Chrapkiewicz said she was humbled by her nomination as a Top Fitness Pro. “It is very inspiring to know that my students’ lives have been improved to an extent that they want to express it publicly,” she said. “My mission and passion in life are to coach, write, think, and educate people about yoga in this tradition, and this feature helps me to do that! Thank you to everyone who has made this possible.” Want to know more? E-mail Ann at ann@bikramyogacapitalarea.com or visit www.bikramyogacapitalarea.com. JANUARY 2017

Fitness

Best qualities of a trainer

Before you join your next gym, make sure you know your trainer. by Justin Grinnell

personal trainer doesn’t magically come up with workout programs. They aren’t there just to count repetitions or scream at clients to push themselves. They are not drill sergeants, nor are they there to bury someone into the ground. If your trainer is pushing you to puke and pass out, find a new trainer. A trainer is there to mentor. A great trainer will do everything possible to get to know you. A great trainer will learn what you do on a day-to-day basis to understand what you can reasonably accomplish when it comes to fitness and nutrition. A great trainer will push when needed, but understand your obstacles. They will work with everything that stands in the way of your goals. They will not ask for perfection, but will ask for commitment and effort. A great trainer will only ask for a good attitude and some progress, little by little. A great trainer will listen to what you want. A great trainer will be on your team and will never give up on you. Trainers are not there to expect the impossible, they will help guide you towards what is possible: A better quality of life. I have had the honor and privilege of mentoring over 300 personal training interns in my career. I feel that this has been the best thing for me and my personal growth as a trainer. During this time, I have noticed five key qualities that great personal trainers posseses. Patience Patience is key to a good client-trainer relationship. Trainers should understand what works for one client might not work for another. Trainers should also find a comfortable pace for their clients. Some clients may progress at a faster pace, while others may require more coaching and experience. Communication A personal trainer should always ask the client how they are feeling that day and how their life has been. They should ask if they have some aches and pains, stayed up late working or with a sick child, and any other stressors that may have occurred from the last session. This is critical for the client and trainer to understand how 22

they need to progress with the workout that day and with all of the goals going forward. Professionalism When working with a trainer in any capacity, whether it be in a one-on-one, semi-private (up to 4 people), and team setting (10+), the client should have all the focus on them. A trainer should not be texting on the phone or checking their social media feeds or drinking a cup of coffee. Appearance is also critical. A personal trainer should be well groomed and have proper attire. And lastly, a client should always keep conversations at a professional level and not debate things such as politics, religion and the like. We come from all walks of life and that should be respected. Education Having a proper certification is a standard that should be met. A four-year college degree in a health and fitness related field could be very beneficial for a personal trainers education. There are good trainers out there that don’t have a four-year degree but overall it does help tremendously.

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What I do feel is an absolute must is that a trainer should have a mentor. They should have spent a significant amount of time with another seasoned personal trainer in an internship or mentorship setting. This is the most beneficial education that a great personal trainer can receive. The more continuing education that I have done with my mentors and peers in these types of settings, along with workshops, seminars and mastermind groups, the better trainer I have become. A great personal trainer needs to have a network of people in their field that they can continually learn from. Personality As a client, you want to feel as comfortable as possible with your trainer and know he/she your best interests in mind. They should also be happy and fun to be around. No one likes to be around a low-energy and crabby person. A personal trainer needs to leave their personal problems at the door and focus on the client that is coming to them for guidance and help. While the client may be a customer, they should also be treated like a real person. JANUARY 2017

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Fitness

Strolling through the snow

Think of snowshoeing for your next outdoor workout. by Alec Faber

ith winter approaching, the first thing that comes to mind is: How cold is it outside and much snow is in the forecast? The second thing that comes to mind is: I don’t want to get on that treadmill again. Do I have to? Do not let the snow hold you back from getting a solid workout in the outdoors. Take advantage of the snow with an exercise that burns more calories than running. It’s snowshoeing! Snowshoeing is a form of exercise that allows you to walk through snow without sinking in. This recreational sport has been around for thousands of years and continues to evolve. Snowshoes have been modified from the traditional hardwood frame and rawhide lacing that simply strapped to your boots to new lightweight metal frames and synthetic fabrics that you can hardly notice when put in place. This low impact form of exercising is easy on the knees, and perfect for all ages. Best of all it’s easy to learn and safe.

“The benefits of snowshoeing are very similar to running. Once you get moving, you activate the quads, hamstrings and calves.” — Sheila Murray Bethel

The benefits of snowshoeing are very similar to running. Once you get moving, you activate the quads, hamstrings and calves. Looking to throw in some upper body training? Grab some poles and incorporate your shoulders and back muscles. Depending on the terrain, how fast you move and the amount of snow, you can burn up to 1,000 calories per hour. Winter sports can get costly. Not only do you have to buy the equipment, you have to buy the proper gear to wear. The nice fact about snowshoeing is it’s one of the least expensive winter

sports to be involved in. These days there are multiple brands and style of snow shoes. How do you know what brand or style is good for you? Do some research and talk to someone about it before buying a pair. When the snow is here, get yourself strapped in to a pair of snowshoes and explore. You will be amazed with what it has to offer. As far as picking a place to try out snowshoeing, ask around or visit the Internet. You can start with your backyard, practicing the proper technique. From there move to parks and other facilities that offer groomed trails. It’s a great way to stay in shape and spend time in nature. I bet you’ll fall in love with the sport, like so many others have. Alec Faber is a certified personal trainer and owner of the Fitness Coliseum in Owosso. You can reach him at (989) 251-8195.

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Fitness

With friends like these...

How your friends affect your health. by Pete Bissonette

ow many friends do you have? If your doctor isn’t asking now, they may start soon. According to researchers at the University of North Carolina at Chapel Hill, your social circles are as important to your health as diet and exercise. Researchers evaluated data from four U.S. population surveys from adolescence into old age spanning three dimensions of social relationships: social integration, social support, and social strain. They then compared the social relationships to blood pressure, waist circumference, body mass index, and systematic inflammation—four key markers for mortality risk. The team’s results, published in Proceedings of the National Academy of Sciences, not only back up past research directly linking social circles to longer life in old age, they also show a healthful impact during early and middle adulthood. For example, the study shows that social isolation in young adulthood increases inflammation risk as much as physical inactivity. In old age, the researchers say social isolation is more damaging than diabetes in controlling hypertension. In middle adulthood, the strength of social connections—not the size of the social network—was a greater factor to health. Contrary to younger and older adults, the quality of social relationships matters over quantity, explains sociology professor Kathleen Mullan Harris. “Based on these findings, it should be as important to encourage adolescents and young adults to build social relationships and social skills for interacting with others as it is to eat healthy and be physically active,” Harris says in the study. Having the charisma to attract a large social circle doesn’t always come naturally. To embody the attractive mannerisms and cool and reserved energy of a magnetic personality, try this exercise from our Instantaneous Personal Magnetism Paraliminal at your next holiday gathering: Think of a person with strong magnetic qualities. The person could be any man or woman you know or have seen on TV or in the movies, or perhaps an imagined person. Consider what characteristics of this person you would 26

most like to emulate and instill as a habit. Next, enter a heightened awareness of yourself, focusing especially on the relaxed stillness of your facial and body muscles. Now imagine yourself and the role model you selected in front of you. Notice posture, clothing, walking, talking, and the qualities of voice and physical movements. Notice the dynamic magnetic qualities of the role model and your own detracting behaviors. Imagine shoring up the leakages of your energy by establishing new habits of living that foster the magnetic qualities. When the image of you is right, affirm it as a choice and step into it. Fully experience through all your

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senses the new characteristics you have selected. Project yourself into a near future situation in which you rehearse how well you demonstrate the qualities you have gained. Do this exercise any time you’re about to enter a social situation. Although a dramatic change may be short-lived at first, your body and mind will get the message, and your magnetic personality will blossom in time. Pete Bissonette has been the president of Learning Strategies for over thirty years. He is also the author of the forthcoming book and treasure hunt: Breakfast Tea & Bourbon (February 9, 2017). To learn more about Pete Bissonette and access tips, clues, and videos about the treasure hunt, please visit: http://www. breakfastteaandbourbon.com/ JANUARY 2017

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Fitness

Are you aging or getting older?

Delay the aging process with smart lifestyle choices. by Lorraine Gantt

know we’ve all heard the phrase, “age is nothing but a number.” It’s true, it is! Getting older merely has to do with the number of years you’ve been on this earth. Everyone will get old, but you do not have to “age.” However, science does tell us that between the ages of 35 and 40, muscle cells begin to atrophy, or shrink, which kicks the aging process into full gear. This means that our flexibility, strength, endurance, posture, and balance start to decrease if we do not actively focus on these areas. Secondly, while our body is effected, our mind can be negatively impacted as well. While you can’t stop the clock, you can delay the aging process and glide smoothly through each year, making the second half of your life better than the first. Below are five steps to help delay aging. Full-body regime It’s imperative to activate all muscles. 28

No matter what your problem spots are – stomach, buttocks, hips, it doesn’t matter – the entire body must be exercised equally. Examples of effective exercises are weight training, walking or running, and stretching. Don’t worry, be happy Surrounding yourself with positive friends and family, and finding time to laugh is good for the spirit. Go dancing, go to the park, travel - don’t let age get in the way of living your best life. Hydrate Drink plenty of water to keep your skin hydrated. Hydrated skin is healthy and appears more youthful, bright and increases your “glow.” Eat well Wholesome nutrition prevents or reverses chronic health issues such as hypertension, high cholesterol, diabetes and obesity. Eat lots of fruits and vegetables and most importantly, stay away from processed foods. Processed

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foods contain ingredients that the body doesn’t recognize, contribute to inflammation, and that weakens the immune system, contributing to the onset of chronic diseases. Get ample rest A good night’s sleep – at least seven to eight hours – is one of the best things you can do to prevent aging. It is just as important as food, water and oxygen. Sleep deprivation can lead to a higher risk of chronic health problems like hypertension as well as other physical and psychological issues. The goal is to outlive your life, don’t let your life outlive you – Own Your Age! Lorraine Gantt is a registered nurse. She is also a certified personal trainer and certified weight loss specialist with the National Academy of Sports Medicine. She participated as a National Physique Committee (NPC) Body Figure Competitor in 2012 & 2013. JANUARY 2017

Mind

The heart, body and mind connection Part VI: Broken heart syndrome. by Cynthia Logan EDITOR’S NOTE: This is the sixth in a series of eight articles on the link between the heart, body and mind. The series will discuss what can be done to have a healthy heart and body.

ave you ever heard of “broken-heart syndrome?” Well, Dr. Ian Wittstein, a cardiologist and assistant professor of John Hopkins University, created the phrase to describe patients that presented with heart attack symptoms. Only, one odd but fortunate fact for these patients was that they did not have any injuries to their hearts. They consistently had no problems with their arteries, no blockages, no heart damage. In the first woman where he noticed this, her heart took on an odd shape, squeezing well on the bottom, but not on the top. Normally patients don’t recover so quickly, but she did. Her heart muscle had no damage,

injury, or cells that had died off. Soon, he found other patients that recovered within days too. Each had different emotional shocks in their lives that brought on what they thought was a heart attack. Often, the stressful event was something happy, like a surprise birthday party. He hadn’t seen any American studies or literature on reactions of a cardiac reaction to emotionally stressful events. But, he found a small number of Japanese studies describing a similar heart condition and they called it takotsuho, or “octopus trap,” due to the shape the heart takes on during these events. Through his studies Wittstein and his colleagues postulated that when people are in the mist of emotional trauma their bodies release large amounts of adrenaline and that stuns the heart and may cause the heart muscle to be dysfunctional for a time,

and, if it is “broken-heart syndrome, they will not suffer permanent injury. Scientists are still trying to figure out what the adrenaline rushes are doing to the heart. They figure it either weakens the heart cells, causing the heart to become dysfunctional for a short period of time, or it affects the little blood vessels around the heart. This would keep blood from being carried to the heart the way it should. Now researchers wonder who is at risk and if genetic factors are coming into play. Wittstein suggests that people get supportive help to treat the emotional triggers that caused “broken-heart syndrome.” Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

Fit Features Michelle Goss, 41, of Mason , took advantage of a work-b shape. Goss is a certifie ased fitness group to d public accountant and partner with Plante & Moran get back in the help of the Michigan Athletic Club, a fitness , PLLC. With program The workouts were a shock to Goss. “I still remember was developed at her workplace. ridiculously sore my body felt. I had soreness in places the first week of classes and how “I actually had to strateg ically plan when I was going I didn’t even know existed,” she said. up and down from my chair was so painful. After to get up from my desk since getting and I could start to feel the first week, the pain my body changing. I was slowly subsided hooked!” Goss has three has always been at a premiu children, so time personal fitness and health m. “After having three kids and a pretty deman ding good opportunity to make was always on the back burner,” she said. “I decide career, my a lifestyle change.” Her d this was a back on junk foods and diet has chang ed drastically. She’s cut focuses on lean meats and veggies when she food consumption on the can. “I track all of my MyFitnessPal app to help think I would be human hold me accountable,” she if I didn’t admit to consta said. “I don’t ntly feeling the urge to However, small snacks throug cheat on my diet. hout the day help me conqu has the energy to shoot er my cravings.” She said baskets with her kids and she now keep “Fitness can be contag ious once your family memb up with their demanding schedules. success and the related ers and friends begin to happiness that comes witness your with it,” she said. “I never run a 5K, and now I am dreamed I would signed up to run my first half marathon in May. an understatement, but Nervous would be I am excited for my next fitness challenge.”

We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others. If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:

tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com

CHA RLE S FRIT Z

Charles Fritz, 40, of DeWitt , decided to turn his life around and get health y after dealing with divorce and cancer . “I was out of shape 10 years ago, going through a divorce and was diagnosed with cancer,” he said. “Working out and runnin g has changed all aspects of my life for the kept me healthy and happy better. It has , and allowed me to meet wonderful people and friends along the way.” Fritz, who is adjuster for Auto-Owners a catastrophe Insurance, runs two to four days per week, lifting almost every day. “This keeps me in shape to run at least one marathon per week, along with other races,” he said. “I like to stay healthy and be there for my two boys.” His advice for others: “Set goals for food and exercise and stick to them,” he said. “Once you reach your goals, reevaluate and start again. The feeling of accomplishm ent and the health benefits of exercise and eating right are amazing.”

MIC HEL LE GOS S

HAN NAH LIVE RMO RE Since running the Boston Marathon in outpatient 2013, when terrorists set clinical therapist, plans off on that killed three civilian explosions running the May 7 Tulip Time Race in s and injured Hollan d, where organizers are more than 200 others creatin , Hannah a “Bosto Livermore has been n Strong” running group g dealin to post traumatic stress syndro g with help her complete the race. She’s slowly nearing finish lines of races. me when working her way back to qualify ing Instead of for the Boston letting the fear stop the Marathon again. “Since avid distance the 2013 runner, Livermore, Boston Marathon, I have 30, of Grand only participated in two to Rapids, has been three races using training each year; none of and therapy to which I actually c o n t i n u e raced,” she said. running, finish “The Tulip Time races and deal Race Committee with the terrible efforts in creating actions a Boston Strong that occurred group that literally infamous brought day. tears “In the three to my eyes. years Because of my since Boston, the panic discomfort in attacks typically confronting these occurred during difficult feelings races associated with while approaching the my trauma, I finish line,” she have very mixed said. “Recently, feelings about h o w e v e r , participating because in the run. I I’ve been pushing am grateful for myself, the I’ve generous started experiencing support, excited panic attacks to be a part of such a great even during training runs. event While I can and terrifie finally say my discipline d at what emotions might and passion are arise! My goal is to race in returning, I feel completely both the betrayed by 5k and the 10k, and I plan to my body when my anxiet finish y sets in. My the run strength vanishes and strong and confident.” fear Read The Okemos native, who takes over.” her complete interview online works as an healthyandfi at tmagazine.com

We need Fit Features! Have someone in mind who might We’d like to hear from you. be a good Fit Feature? Call us at (517) 599-5169 or e-mail tim@healthya ndfitmagazine.com. Healthy & Fit • www.h ealthyandfitmagazine .com

MARCH 2016

JANUARY 2017

www.healthyandfitmagazine.com • Healthy & Fit

Mind

Struggling with sleep or stress? It may be time to try neurofeedback. by Gretchen Morse

o you struggle with pain, sleep, focus, mood or stress issues? Neurofeedback offers a safe and natural option for help with a wide range of physical, emotional and cognitive symptoms. But how does it work, and when is it a good choice for you? Imagine an athlete who is training for a competition. They have a coach or a team of coaches that give them feedback about various aspects of their technique. With that feedback, they can learn and grow, and become more proficient at their sport. Now, let’s say you were having trouble with focus and attention. Your brain may be like an out of shape athlete, where the “muscles” that help you to focus are under-worked. Neurofeedback is a way of monitoring the brain’s electrical rhythms, which can be out of balance or out of shape, just the way muscles can. What’s awesome is that the brain is flexible and trainable, and can be

improved and strengthened, with “feedback”! Focus issues can be due to low levels of beta waves, which are the brain rhythms responsible for sustained attention. Neurofeedback can measure and monitor your beta waves and give you instant “feedback” (in the form of an audio or visual cue) when your brain is naturally making more of this rhythm. Over time, the brain just naturally starts creating healthier levels of beta waves on its own, and a person can feel the benefit in the form of increased mood, focus, or both. The changes that are learned in the brain and physiology are usually long-term, after the sessions are complete. Neurofeedback can be a good choice for those who don’t want to or can’t take medication, or for whom medication is not enough. It can also be an option for those for whom traditional methods of talk therapy or western medicine have not helped, sufficiently. It is also a great way to learn more about your brain, and to have an active

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role in optimizing function. Only positive changes are trained, making it a very safe modality, and Neurofeedback is endorsed by the Mayo Clinic, and the American Academy of Pediatrics, among others. Dr. Frank Duffy, M.D., the director of the clinical neurophysiology and developmental neurophysiology laboratories of Boston Children’s Hospital says, “The literature, which lacks any negative study, suggests that neurofeedback plays a major therapeutic role in many different areas. In my opinion, if any medication had demonstrated such a wide spectrum of efficacy, it would be universally accepted and widely used.” Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

JANUARY 2017

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