TM RacePlayMichiana.com Race & Event Calendar Featuring the October-November 2017 Vol. 7 -No. 5 Free to you from RPM Advertisers Inspiration for Sports & Fitness Enthusiasts n RunSouthBend is a new digital resource helping to bring together the Michiana running community. Page 7. n Primal Kitchen owners Tom and Tara Olson bring a fast-casual option for healthy eating to Michiana. Page 9. n Abbi Pollyea brings her signature cardio dance class into her own Granger studio, which opened this July. Page 12. n Fat tire bikes continue to make traction in the marketplace, offering year-round training and fun for avid cyclists. Page 5. GIRLS FROM THE SAINT MARY’S COLELGE HIGH POTENTIALS CAMP RAISE A PADDLE FOR SUMMER FUN! Photography Courtesy EVIE KIRKWOOD, director St. Joseph County Parks.
Transcript
TM
RacePlayMichiana.comRace & Event Calendar
Featuring the
October-November 2017 Vol. 7 -No. 5
Free to you from RPM Advertisers
I n s p i r a t i o n f o r S p o r t s & Fi t n e s s E n t h u s i a s t s
n RunSouthBend is a new digital resource helping to bring together the Michiana running community. Page 7.
n Primal Kitchen owners Tom and Tara Olson bring a fast-casual option for healthy eating to Michiana. Page 9.
n Abbi Pollyea brings her signature cardio dance class into her own Granger studio, which opened this July. Page 12.
n Fat tire bikes continue to make traction in the marketplace, offering year-round training and fun for avid cyclists. Page 5.
Girls from tHe
saint mary’s ColelGe HiGH Potentials CamP
raise a Paddle for summer fun!Photography Courtesy EVIE KIRKWOOD, director St. Joseph County Parks.
Know what makes me smile? Lime bikes. They have become my Where’s Waldo as I travel about town. I didn’t realize they would go so far—in the sense that I have spied them at Aldi up on Grape Road, on the Father Ted’s 5K route on the ND campus, and even out toward Penn HS. Wheely, they are so cool!n RPM Book Club In July, I attended an event hosted by the TMJ & Sleep Therapy Center in
Granger, IN. Dr. Daniel Klauer presented research from the book, The Oxygen Advantage, by Patrick McKeown Im-proved cardio performance and breathing comfort—I’m in! Through breathing
techniques, we can learn how to deliver more oxygen throughout the body and thus improve fitness and strength. From “asthmatics to Olympic athletes,” it could well be your game-changer. I hope you read on . . . I am passing along the rest of the Oct.-Nov. editorial to Mariah Cressy, RPM blogger who wrote a piece I believe is worthy of a little old-school print sharing. Breathe On! Jan Spalding, publisher
Page 2 OctOber-NOvember 2017Hang Time By MARIAH CRESSYInMotion with RPM blog writer
With the passing of a fun-filled summer, my husband’s and my one-year anniversary flashed by. It left me (being the perfectionist and people-person that I am) pondering how I could be a better partner in our fitness life. If follow my In Motion with RPM blog, you know George and I have been maintaining a running streak, I’m at 515 days; George is just short of three years and two months! We’re very supportive of each other —sometimes even running twice in a day just to complete the other’s mile with them. It’s been fun. But could I be more supportive? No doubt. One of my favorite books, mostly because of its practicality to all types of relationships, is The 5 Love Languages: The Secret to Love That Lasts, by Gary Chapman. This book opened my eyes to how I value certain forms of affection and how to discover and communicate with others’ love languages. If you need a refresher, the five love languages are: nQuality Time, nPhysical Touch, nWords of Affirmation, nGifts and nActs of Service. Surely, I have been thinking, those languages of affection apply to all as-pects of life, including fitness training. So I conjured up a thought experiment. My top love languages are Quality Time and Words of Affirmation. Since a big focus in our lives is health, George’s
appreciation for my fitness goals means a lot to me. For example, if George runs that extra mile because I still need to get mine in for the day, and along the way we talk and connect, that fills my “love tank.” George is great about using positive feedback whenever we’re working out—which means a boost in confidence for me and another reason I tend to be more willing to get in that next workout. I had never thought about our workout communication affecting our attitudes toward each other, but it makes perfect sense. Everyone enjoys feeling appreciated, and when that appreciation is connected to larger life goals, the rec-ognition is that much stronger. Now it’s your turn. I’ve worked through an example of how each of the love languages may be applied.Try these
the next time you’re working out with your S.O. or good friend:
n Quality Time—If your friend’s love lan-guage is Quality Time, why not tag along with to his/her next race? The time spent together in the car ride there and post-race gives you both a chance to be in each other's company, while your friend gets to do something he/she enjoys. n Physical Touch—High fives are un-derrated. Next time your fitness buddy crushes their workout, put it there!n Words of Affirmation—Have a friend who’s recently revived their fitness jour-ney? Send them an appreciative message about how inspiring their effort and dedication is.n Gifts—You don’t have to actually purchase something for your fitness pals whose love language is Gifts. Put togeth-er a workout playlist for the next time you guys are pumping iron!n Acts of Service—Make your significant other a healthy meal next time they’re putting in the time to workout. They’ll feel loved, and you’ll both be able to enjoy the benefits of a healthy meal! Whether or not you explicitly know what love language(s) are your fitness buddy’s top two, putting them all into practice is a great way to show your ap-preciation for your healthy relationship.And if they’re feeling appreciated, they’ll be more likely to reciprocate!
Do you speak Fitness Love?
Everyone enjoys feeling appreciated, and when that appreciation is connected to larger life goals, the recognition is that much stronger.
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On Oct. 8, runners from 50 states and more than 100 countries will gather to run the Bank of America Chicago Marathon. Among those able to secure a coveted spot in a capped registration field of 45,000 (which has been known to sell out in a month’s time) are at least18 Michiana vetrans and first-time marathoners. RPM wishes those listed (and of course all we don’t know) a GREAT RACE! Run on Michiana!
Next issue date Dec.-Jan., 2017-18
“RPM,” RacePlayMichiana,” “News for Sports & Fitness Enthusiasts”and the RPM logo are
chief copy editor Jim Meyer copy desk Sharlee Oedekerk
Visit RacePlayMichiana.com for print and electronic distribution
information n Advertising rates n Current and back issues
“Like” the RacePlayMichiana FB page for weekly updates on events and news.
“Optimistic excitement tempered by visceral butterflies,” is what Cairn Stone Adventure Tour trail master Ron Gunn posted on pre-game feelings about this Setpember’s two-day 2017 Grand Canyon hike.
Jake Gillete pacing 3:20 Group for NikeLaura GilleteCara GrabowskiChad GrangePolly HooverCourtney Kruggel
Alex McPhersonKatie PaolucciMichael ReygaertRuben SanchezMichele Thomas first-marathon!
. . . anD a GooD tiMe Was haD By aLL!
Looks like another case of culinary-biker euphoria. John Harrington left and John Lehman were fueled up at the Uptown Dining Elbel SAG while pausing the pedals during the 82-mile “Foodie” route of this year’s Bike Michiana for Hospice Ride. Photograph courtesy Rob Shellhamer
BrinG it on! Cairn stone Hikers take on tHe Grand Canyon
“The Return” of Father Ted’s 10K & 5K run/walk was a welcome site on the ND campus on Sept. 16. Above members of the local chapter of the Drifter Sisters brought their energy and cheers as course volunteers.
It’s not officially finished, but members of Michiana Bicycle Association tried out the new stretch of the LaSalle Trail in mid-September. The LaSalle Trail is a segment of the IN-MI River Valley Trail.
Join Us on Thanksgiving!
Faith Mission of Elkhart
Turkey Stampedepresented by Thor Motor Coach RV
10K Run, 5K Run or Walk, 1 Mile Run or Walk
Thanksgiving Day2017 A Family Event tor a Family Day at Concord Mall!
�hM', � Fait 1ss1on CONCORD MALL Th r · hM· · OF ELKHART, INC Elkhart, Indiana erait ISSIOn.org
Ultramarathons, races that are longer than the 26.2-mile marathon distance, continue to grow in popularity. Here are 10 aspects of ultrarunning that may en-courage you to consider training for one as well!
You may find it easier than a marathon. n Many ultraraces take place on trails and the softer surface can be easier on the joints than the repetitive
pounding on concrete. Trail training works more muscles due to the uneven nature of the course, simultaneously building strength and stamina. Also, the paces can be slower and easier to maintain due to the distances and footing. With the proper training, you can have a great experience for your first ultramarathon.
Meet friendly people. n Many people who come to ultrarunning from road racing are surprised at the wel-coming community. As local ultrarunner Stan
Hartzler states, “For years of road racing, I didn’t realize what a relaxed, fun (and) supportive camaraderie (before, during, and after the race) existed in the trail ultra scene… [this] was an eye opener, and I’ve never looked back.”
Run past miles of… food!n Many ultraraces boast about the food offered after—and during—an event. Aid stations along the course help
runners with what they may need and sometimes compete with one another to see who can offer the most fare. Some have the appearance of an all-you-can-eat buffet!
Find unique strategies for success n A big surprise to runners I coach is that walking during an ultrarace can be a tech-nique used to conserve
the energy needed to complete the miles, especially as the distance or elevation change grows. In many races, runners can also be supported by a team they call their “crew,” as well as have personal gear available at drop points along the route.
Explore new placesn Ultrarunning events often take place on historic trails or in scenic areas such as Bryce Canyon, Moab or the Grand Canyon.
Runners can get an epic sense of adventure experiencing these areas on foot through an ultrarun with sweeping, breathtaking views.
Have a natural experience
Most ultramarathons are relatively small compared to road running events. As the distance grows, run-
ners spread out and for many it becomes about sheer enjoyment of the peaceful, quiet beauty of nature.
Discover a laid-back atmosphere For many ultra-runners, the challenge becomes less about time and more about finishing. This lends
to a supportive, casual atmosphere. While finishing last is often a “most avoided” goal in road races, often in difficult ultr-araces, a “DFL,” (Dead Freaking Last,) can be an honor. It shows a runner stuck it out and completed his or her personal chal-lenge. These finishers often appear to a cheering group encouraging their arrival.
Learn that you have more inside than you imagined
The sheer challenge of running ultradistances is physical, but it can be an even greater
mental challenge. Developing the mental toughness to run an ultramarathon can far outlast the race and transfer back to “real life.”
Race with a wide variety of runners A wide variety com-plete ultramarathon distances, from the very young to grandparents. South Bend runner
Lorelei Siddall comments, “If I had known that there is no specific body type, and that everyone’s welcome as long as they put in the work, I would have jumped straight into ultra when I was still super heavy.”
Experience finishing an ultradistance race
Many think of the race alone; however, I agree with many ultrarunners that crossing the finish
line of an ultradistance race is difficult to describe and can only be felt firsthand. Perhaps one day you will experience this for yourself!
Follow Amie on her coaching Facebook Page Running With Life Coaching and on her website: RunningWithLife.com.
10 tHinGs tHat miGHt Just enCouraGe you totrain For a traiL uLtra
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To join, callSouth Bend, 574.647.2653Mishawaka, 574.647.2597
For more information, visit: BeaconHealthAndFitness.org
Clay SidenbenderRPM Contributor It’s hard to imagine that 15 years ago, the fat tire bike wasn’t even on any rider’s radar. Possibly a concept dreamt up by a hard-core rider or all-terrain biking enthusiast, but the idea didn’t even cross the casual biker’s mind. Today, fat tire bikes are one of the most popular bikes on the market. What makes them so ap-pealing to the cycling public?
Explained solely by its namesake, fat tire bikes are simply bikes with larger tires. The design of the bike is used as an all-terrain vehicle and it also makes the bike rider work harder during a ride. As Michiana local and cycling enthusiast, Robert Shellhamer, puts it, “It’s another bike that’s slower on hard surfaces.” Kip Miller runs the fat tire bike program at Love Creek Nature Center in Berrien Springs, Michigan. He has also noticed the popularity of the bikes within his own community. “Fat tire bikes have become popular in the last five years
or so,” he mentions during a phone call interview, “Before we had fat bike trails, people wanted to use the cross country ski trails for riding fat tire bikes which we didn’t want happening. That’s when we decided to make the fat tire bike trails.” Since the trails have been finished, Miller reports the nature center to be free from any problems and stays off of the cross country trails. What time of the year are fat tire bikes
extremely popular? “During the snowfall, fat bike riding is extremely popular,” Kip said, “Last year, we had 10 rental fat tire bikes and they were all being used during the day.” However, the bikes are not only popular during the winter. “You can ride the bikes year-round,” Rob said, “Bikers can now devote more time to training be-cause they can ride in the winter as well.” Certainly an opinion, but the overall majority concludes that fat tire bikes are just plain fun. “You cannot ride a fat tire bike and not smile,” Rob said, “It reminds you of your childhood when you first rode
a bike.” Kip said. “Fat tire bikes are just one more way to enjoy the out-doors and get people outside.”
Clay Sidenbender is a student at IUSB.
Fat & happy tHe fat tire frenzy
A wheel for all seasons p. Fat tire bikes are one of the most popular on the market, keeping avid cyclists entertained, in shape year round and “floating” on sand, snow and trail.
Fat tire 101
tHe winter sPort tHat burns 1,500 Calories Per Hour
Here’s a few fat-tire tips gleaned from a Men’s Health article by CRISTINA GOYANES November 26, 2014.https://www.menshealth.com/fitness/fat-biking
n Don’t dress for the conditions Wear clothing appropriate for tem-peratures 10 to 15 degrees warmer. In a sport that burns up to 1,500 calories per hour, sweaty clothing can set the stage for hypothermia. Dress in layers and skip moisture-retaining cotton. Wool or synthetic fleece with wick it away.
n Start off with platform pedals. Whether you are a beginner or a seasoned cyclist—if you are new to snow biking, you’re going to be putting your foot down . . . a lot. Start out with non-clip pedals and winter boots, you
can always upgrade later.n Reduce Your Tire Pressure To find the sweet spot between traction and flotation, go between 4 and 5 psi when in snow conditions. Increase the pressure to 8 to 10 psi to maximize control on non-snowy, harder ground.
n Stay in the Saddle Avoid the temptation to stand up while pedaling uphill. When you stand up you transfer weight off the back wheel which weakens rear-wheel traction. Thus, tire spin and loss of momentum occur. Instead, stay in the saddle. As the hill get steeper, shift into progressively lower gears. Though you sacrifice speed, you maintain leverage and traction to climb the hill.
“You cannot ride a fat tire bike and not smile.” Rob Shellhamer, avid cyclist.
q Local cyclist Rob Shellhamer shows off fat-tire prowess on the Lake Michigan shoreline.
october10/7 McCoy’s Creek Trail 5KBuchanan Common Park, Buchanan, MIraceplanner.com (See ad page 12.)
10/8 Culver Kiwanis CyclocrossThree categories, Kids RaceCulver Town Park, Culver, INbikereg.com
10/14 Fit4Fall5K run/walkRiverview Park,St. Joseph, MIrunsignup.com (See ad page 12.)
10/14 Sandhill Crane All-Trail Half MarathonHalf, 10K, 5KT.K Lawless County Park, Vandalia, MIcairnstoneadventuretours.com (See ad page 12.)
10/15 Chili Hop 5KWatervliet Municipal Airport, Watervliet, MIraceplanner.com (See ad page 12.)
10/21 Fall Frolic 5K, Kids .5KMontessori Academy-Edison Lakes, Mishawaka,INrunsignup.com (See ad this page.)
10/21 Pumpkin Harvest Hustle 10K, 5KJollay Farms, Coloma, MIraceplanner.com (See ad page 12.)
10/21 “Be A Hero” Heartline Pregnancy Center’s Walk/Run for LifeWarsaw, INrunsignup.com
10/21 St. Pat’s 24 Hour Run24, 12, 6 hour runsSt. Patrick’s County Park, South Bend, INstpats24hour.com
10/28 Haunted Hilly Half Marathon, Terrible 10K, Frightening 5K, Monster MileBonneyville Mill County Park, Bristol, INstonesouppromotions.com (See ad page 12.)
10/28 Freaky 5KK21 Health Pavilion, Warsaw, INrunsignup.com / cancercarefundkc.org (See ad page 12.)
NOVEMBER11/11 Race to Save LivesSt. Joseph Medical Center, Mishawaka, INuhs-in.org
11/11 Magley Mere Run & HikeMagley Mere State Park, Stevensville, MIsunsetcoaststriders.com
11/11 American Legion S.O.A.R. Road RaceMiddlebury, INrunsignup.com
11/18 Turkey Lurkey 5KWinona Lake Town Park, Winona Lake, INrunsignup.com
11/23 Turkey Stampede 10K, 5K, Mile WalkConcord Mall, Elkhart, INstonesouppromotions.com (See ad page 3.)
11/23 YMCA Thanksgiving Day Run 10K, 5K, 1-Mile FUn runDowntown Niles, MIrunsignup.org
11/23 South Bend Turkey Trot 5K, 1-MileCareer Academy of South Bend, INpositiveteenhealth.org
11/23 I’m Thanksful Four 4-mile, 2-mile runsNorthwood HS, Nappanee, INrunsignup.com
11/23 Twin Cities Turkey TrotD. P. Mitchell City Center Park, Benton Harbor, MIraceplanner.com
DECEMBER12/2 St. Nick 6 6K & 3K run/walkSt. Joseph Catholic Church, downtown South Bend, IN
12/2 Ugly Sweater RunDowntown Elkhart, INelkharteducationfoundation.com (See ad page 2.)
12/9 Santa Stroll 5K run/walkDowntown Elkhart, INsantarunelkhart.org (See ad page 11.)
n Runs/Walks n Cycling n Triathlon/Duathlon n Adventure n Trail Run n Mountain Bike n Kids Events n Expo
Race & Event Calendar
Page 6 OctOber-NOvember 2017
Bariatric Surgery l Ear, Nose, Throat l Facial Plastic Surgery General & Vascular Surgery l Obstetrics & Gynecology
Orthopedics l Pediatrics l Physical & Hand Therapy Podiatry l Sleep Medicine l Spine l Urology
YourAlliesForLife.com
5K run/walk & 0.5K FUN RUN
Saturday, October 21st at 9:00 a.m.
Montessori Academy Edison Lakes 530 East Day Road, Mishawaka, IN 46545
The Fall Frolic is an annual 5K race that supports the Montessori Academy classroom at the South Bend Center for the Homeless. This classroom is the first of its kind in the country.
To sign up, go to http://bit.ly/TMAfallfrolic
WHAT:
WHEN:
HERE:
WHY:
HOW:
MichianaThanksgiving
Run Celebrations
Bring It On!We’ll be introducing the 2018 Allied Physicians
with your 2018 dates!Ask about Event Advertiers Perks!
KRA Timing Eqiupment for SALE
To be Sold as a Unit
n RFID Box and Blue MatOriginal $11,000+ (Box, Mat Shipping, Tarrifs and Taxes.)Sell for $5,000
n RFID Chips (for shoe or ankle) Attached 100 per PVC Board (7 boards): Originally $2.75 ea. Approximately $2,500-$2,700 if purchased new/unassembled.(S&H, taxes included)w TI (Texas Instruments) Chip —$1.50 ea.w Plastic Housing for chip—$.17 ea. w Velcro Strap—$1.00 ea.w Chips numbered 1 - 725+
Worth $893.75 Equal to $1.17 ea. (about 735 chips with a few broken)
n Large Time Clock 48” L x 24” H x 8” W. Can be seen about a football field away in bright sunlight. Originally $6,000. Worth $2,100.
n Trailer 5’ x 10’ and six feet high with 2” ball hitch. Totally enclosed and with security bars. Specially made for security and size of the equipment. New: $3,200. Worth $1,500.
n Misc. at no additional charge with equipment purchase.w Hundreds of bibs (between 200-700. Many in 300-500. Value: $150 - $180 minimum. w Possible finish line chute!w Event Computer Value: $1,200.
GRAND TOTAL $7,500 to $8,000 Ready for Business(Value $23,000 to $29,000)
When you are an adult and move to a new city, it can be difficult to meet new friends. Many
of us know, running, cycling, walking, triathlon and any team or training sport will offer a great community. But first, you have to find them. Lisa Wolf, a South Bend attorney, admits she was a bit nervous when she moved to South Bend from Boston last April. “In Boston, it’s hard not to be a run-ner,” said the 32-year-old who has run off and on since high school. “You see people running everywhere. There are great trails, like the Minuteman Bikeway, where you can run as far as you want in town without having to be on a road. It is real inspiring.” Lisa, also once new to Boston, was part of a marathon training group and a neighborhood running group. Most of all, she realized the Boston running commu-nity publicized themselves passionately and efficiently. “They are organized. They made it easy to find out what was going on.” Agreed. That’s to be expected there.She had lived in South Bend before, during law school . . . and ran alone. But this April she found the Fleet Feet weekly runs, and she found RacePlayMichiana for news and a listing of races and events. Then she launched RunSouthBend, a so-cial media-fueled weekly report of what’s happening for runners in the area. “I wanted to create something with a community feeling and started sharing stories, resources and things you should know if you are new to the area or new to running.”
She “friended” Facebook-active runners randomly, learned about some of the area’s favorite events, discovered Michiana Runner’s Association and Two Rivers Running groups and found track workouts in Goshen. “If someone mentions something during a run or on social media, I dig into it deeper and then share more.” On her posts, running enthusiasts will be directed to resources for:n Local running storesn Trail runningn Running clubsn News, stories and races/events n And the social networking community of running bloggers. Lisa uses the tools of the Boston trade—Instagram and Facebook—and at some point, hopes this running commu-nity will embrace MeetUp, an app used faithfully among the Boston running community. “My mission is to spread the word. There are so many good things happen-ing in the running community here. Right now, it just feels a bit compartmentalized.”
For example, she’s training for the Mon-umental Marathon in Indianapolis this November. Wouldn’t it be great to have a place—virtual or real—where others going from the community could share experiences . . . and even rides? So runners, Like, Friend and Follow! Check out the posts, share, participate and maybe, just maybe, we can some day give Boston a run for its money!
Race & Event CalendarPage 7 OctOber-NOvember 2017
puttinG the pieces toGether former boston resident HelPs Consolidate tHe miCHiana runninG Community
Follow RunSouthBend for weekly training runs and local running news and updates.
“Explore and discover groups in your area that are all about the things you love.” The Boston running com-
munity uses Meet Up as a regular tool to stay connected.
“I wanted to create something with a community feeling and started sharing stories, resources and things you should know if you are new to the area or new to running.”
Keep up with where local runners are meeting at RunSouthBend.
By Dr. Randall Kline, DPM, FACFAS, FAPWCAAllied Bone & Joint
While a toenail seems to play a minor role in overall health, injury or ingrowth can lead to chronic pain, infection or
difficulty in performing your favorite sports activity. With football season upon us, I’m seeing an in-crease in toenail
injuries—many times, a lineman whose feet get stepped on every play. However, athletes involved in non-contact sports incur nail injury as well. The toenail has two primary functions: n Protect the tip of your toe, n Oppose the ground reactive forces when you walk. As you walk and propel forward with each step, the toenail pushes down on the tip of your distal phalanx (bone under the nail) as the ground pushes upward, keeping your bone straight. If your nail is lost through injury, this opposing force is lost, and the bone begins to turn upward like the tip of a ski.
Toenail Injuries There are four primary nail injuries that I see with athletes: An ingrown nail, a thickened nail, a nail lost through repeti-
tious micro trauma, and nail deformation from underlying exostosis.
Ingrown nails are most commonly due to the position of the toe or direct impact injury. If you are a hyperpronator, the great toe may eventually roll the nail to-ward the ground medially and move the toe itself against the second digit. Both of these movements can ultimately lead the nail-fold to push over the nail, while at the same time, push the sides of the nail into the skin. Other toenails can have similar ingrowth from the pressure of the other toes, but most commonly, the ingrowth occurs in the great toes. Symptoms include; redness, swelling, drainage, puru-lence, malodor and chronic pain. What you can do: n Wear shoes that fit properly, both during athletic activity and when in more formal attire. n Trim your nails with the contour of your toe. Keep the nails short, but not back below the skin line. n If ingrowth occurs, minor irri-tation at the tip of the toe may be allowed to grow out of its position; wash the site with soap and water daily.
What your physician can do: n Treat any infection that may be resulting from the ingrowth. n Remove the offending nail border. n If the ingrowth is recurrent and extends down to the base of the nail, a permanent removal of the nail border may be warranted. This type of treatment has a 95 percent permanent efficacy in
literature and can be done in the office.
Thickened nails/Dislodged nails can be from several sources, including; n trauma, n repetitive
micro-trauma or n fungus.
Beyond th cosmetics, these can create pressure in the shoe leading to discom-fort, ingrowth and/or infection. Reasons could range from the length of the toe compared to the others, any malposition, such as a hammertoe or fungus. If such a nail or nails become symp-tomatic, consultation would be advisable to determine the underlying cause to seek the appropriate remedy. Treatment choic-es would include adjustments to types of shoes worn, debridement of the nail more closely with the contour of the toe, topical or oral anti-fungal if appropriate, correct-ing any positional abnormality in the toe, or removal of the nail itself.
Subungual Exostosis is the medical term given to a boney promi-nence residing under the nail bed, which most often will deform the nail’s external
contour. Such a growth most commonly occurs from direct force against the toe such as collision or direct impact. I incurred such an injury myself while
lifting weights—sliding a larger plate off of the bar, while forgetting about the smaller plate in front of it, (lesson; don’t watch football highlights unless resting between sets). The impact of the 10-pound weight from a waist height drop produced microfractures in the dorsal distal phalanx of my great toe. Re-markably, the nail did not dislodge, but as time went on, a small osteophye grew at the site of impact, changing the contour of the nail. What you can do: n Wear appropriate shoes for the activity you are doing. This may not fully prevent an injury (as in my case), but will most certainly lessen the severity. n Trim the nail shorter than the underlying prominence. What your physician can do: n Take an x-ray to evaluate the underlying bone. The size and shape of the prominence can be determined, as well as evaluation for any other injury such as fractures or damage to the nearby joint. n If the injury is se-vere, a procedure can be performed to re-move the underlying boney prominence, or simply to remove the nail if desired.
Emergencies Please keep in mind that an injury to the tip of your toe could be a medical emergency. If the nail is dislodged or bleeding is found beneath the nail, there is a chance of injury to the nail bed itself. Such an injury could expose the underly-ing bone to bacteria resulting in osteomy-elitis. Also, an injury with sufficient impact to dislodge a nail could also result in an open or closed fracture of the toe. Eval-uation by medical personnel should be sought immediately to prevent long-term consequences. As the fall athletic season is upon us, I wish you a safe, productive year of chal-lenges and growth.
Page 8 OctOber-NOvember 2017
Stepping Into Better HealthsteppinG into Better heaLth tHe sPorts-related toe inJury
Dr. Randall Kline is a board-certified podiatrist specializing in injury, wound and diseases of the foot and lower leg. Contact Allied Bone and Joint at (574) 247-4667 or visit the AlliedBoneandJoint.com website for more information.
A thickened nail can create pressure in the shoe leading to discomfort, ingrowth or dislodging from the nail bed.
This bony prominence lying under the nail bed is a subungual exostosis and can eventually deform the nail’s external contour.
The toenail has two primary functions—protect the tip of the toe and oppose the ground reactive forces when you walk. —Dr. Randall Kline
GRANGER, IN—Primal Kitchen is an option for people on the go who under-stand the value of healthy eating. Here, you can be
anything you want to be—vegan, paleo, gluten-free, non-GMO, primal—you name it, as long as it is good for you. Butter? Sure. Cream for your coffee? You bet. As long as a 7-year-old can pronounce it, they’ll serve it. Owners Tara and Tom Olson refer to their new restaurant in Heritage Square, Granger, as a fast-casual concept, offering customers a dine-in or to-go option. The food they serve is also on a new level for the Michiana market. “We understand it is a specific market. We also believe that having a place like this may help people begin to see the val-
ue in that market and be willing to spend a little extra money because it is good for them,” Tara said. Shopping, cooking and eating primal is nothing new for the Olson family. When Tara ventured into CrossFit eight years ago, the prescribed diet came by default.“Everything they put out made sense to me. If you take out the process and bad fats, your body will respond appropri-ately,” Tara said. First she figured out her own diet, and felt the benefits. “Then, how could I let our 7-year-old keep eating goldfish and gummy bears or my husband drink his Diet Coke?” She offered a simple rule for her daughter: “She could buy anything in the grocery store as long as she could read the ingredients on the label and as long as there were no more than five listed.” Without words such as ammonium bicarbonate and 4-methylimidazole in
their daily intake, Tara forged ahead, formally educating herself and then bringing on board her family, gym friends and eventually opening her own nutrition consulting business. Primarily, she followed the science of Robb Wolf, a former research biochem-ist and author of (bestselling) The Paleo Solution and Wired To Eat; and Mark Sisson, author of the Primal Blueprint, a book which is said to have brought
the ancestral health movement into the mainstream with a nutrition and lifestyle program targeting health and fitness goals. Sisson is the developer of the Primal Kitchen franchise, having recently opened his flagship restaurant in Culver City, CA.
Spend Now or Later? As a consumer, Tara learned she would rather spend the money on food now rather than health care later. “You do get what you pay for when it comes to food,” she said. Of course, this meant cooking most of her family’s three meals a day plus snacks. “We kept emergency food snacks around, but we were still a busy family and definitely felt the loss in not being able to eat out now and then.” When the Olson’s were presented with the opportunity to invest in the Primal Kitchen franchise, they realized it
was a way to be part of the movement.” “Tom and I didn’t think ‘cha-ching!’” Tara laughs. “That is not why we did it. We did it because we are passionate about the movement and want to be a part of bringing it to our area.” People deserve this, she said. “This is good quality food they can grab on the go.” The Olsons buy as much locally as they can, having found non-GMO beef and pork from Seven Sons in Roanoke, IN, and poultry from Gunthorpe Farms in LaGrange, IN. In the meantime, just about a month after a soft opening, Tara and Tom, the cooking staff and most of all, the custom-ers, continue to learn. Come with an open mind and be ready to explore, Tara encourages. “If you eat processed food, your pallet has been hijacked.” The new tastes at Primal Kitchen will be obstacles until people are used to truly clean eating. For example the grain-free, cashew butter and cassava flour paleo hamburger bun is different even
from a gluten-free bun. In the store area, customers can find grab-and-go products that meet the standards of Primal Kitchen such as protein bars and jerky. Primal Kitchen brand foods like avocado oil, mayonnaise and salad dressings are also on hand. “Expect a different taste and a bit higher price.” Tara said. “But this is the way people can get and stay healthy, by pulling out foods that are not recognizable to our bodies.”Primalkitchenrestaurants.com
nutrient-Dense, FLavor-FuLL options at priMaL kitchen
“Tom and I didn’t think ‘cha-ching! That is not why we did it. We did it because we are passionate about the movement and want to be a part of bringing it to our area.”
—Tara Olson, co-owner Primal Kitchen
Primal Kitchen entres replace bad fats and processed foods with GMO-free ingredients and locally procured-organic beef, pork and poultry.
Edwardsburg residents Tom and Tara Olson are happy to bring “the movement” of healthy, GMO-free eating to Michiana with Primal Kitchen, a fast-casual concept franchise created by Primal Blueprint author Mark Sisson.
“Good quality food people can grab on the go” is how Primal Kitchen franchise co-owner Tara Olson describes the fast-casual concept restaurant now open in Heritage Square, Granger, IN.
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Page 10 OctOber-NOvember 2017
3rd Annual
A KRA Timed Event.Watch for Online Registration
SATURDAY, OCTOBER 28, 2017
Join us for ascary good time.
Costumes Encouraged!All proceeds go to the
Cancer Care Fund of Kosciusko County.
Raising funds to assist cancer patientswith their �nancial burdens.
Run For Their Lives!
K21 Health Pavilion1515 Provident Court
Warsaw, IN
Registration: 8:00 AMRace time: 9:30 am
Register Online:www.runsignup.com
www.cancercarefundkc.orgwww.runkra.org
Halloween now ranks as the second most active holiday for road race participation. (Running USA.) Evidently, we like to compete in themed races, and in the case Halloween, in costumes. Why not? It’s family friendly, social, festive and competitive. Plus, it brings out the caped crusader in all of us!
Oct. 28 9:30am race startK21 Health Pavilion, Warsaw, IN runsignup.com
WARSAW, IN—Race run, walk or stroll this 5K along the Warsaw Greenway. The 3rd annual Freaky 5K is a spirited family friendly and community event that raises funds for the Cancer Care Fund of Koscius-ko County. “I thought a 5K race would target a completely different group of people who may not know about the CCF, yet are pas-sionate about supporting cancer related fundraisers and who are avid runners,” said race director Ron Smock. All of the
net funds raised will be used to financially assist Kosciuscko County cancer patients and their families. “We want this to be a fun, family event and are hoping people will come appro-priately dressed for Halloween,” Ron said. “Costumes are definitely encouraged!
enter at your oWn risk! BRISTOL, IN—If you like running on rolling country roads lined with old-growth trees, horse farms and open spaces, this run’s for you. Of course the rolling gives it away, but that’s not the only scary thing about it. You’ll definitely want to keep an eye out for the headless horseman! n The Monster Mile will be staffed by the Boy Scouts this year, ushering participants along a path through the woods and alongside a picturesque creek.n Frightening 5K is an out-and-back paved course that runs up to LoveWay riding stables but treats runners to a downhill finish.
n Terrible 10K is an out-and-back paved course where you’ll get a good bang for your buck—if you are paying for hills, that is. “People have been asking for this for a while,” said race director, Paula Turk,“because they want to push themselves, but were not quite ready for the half.”n The Haunted Hilly Half gives runners a three-mile warm-up into the rollers; then a nice downhill grade over to Middlebury. But save your breath because “the race starts around mile 10—back up over the hills for three good climbs!” Post-race, celebrate donned in your oh-so-awesome Monster medal with warm cocoa, soup, home-baked cookies and costume awards. There are great priz-es for overall top three winners in the 5K, 10K and Half along with age group awards three deep.
supers WeLcoMe!
CaPed trend is well rePresented in elkHart & kosCiusko Counties
If you hustle, there’s still time to catch the last four races and earn a coveted Run Forest Run Off-Road Race Series medal.
The series is promoted by SWMI RACERS as way to encourage runners and walkers to try some of the great trail runs held in Southwest Michigan.Even if you are not competing for the gold this year, come out and partici-pate in one or all of these welcoming events and see what’s so comfortable about getting off the pavement. To qualify for the series, partici-pants must complete at least four in the series, which began in April. Medal winners must also be a member of SWMI RACERS, offered for $10/individ-ual and $20/family for the year. Head to the SWMIRACERS.org website for registration form and more informa-tion on the events. For questions: [email protected] Last four 2017 qualifying events are:
n 10/7 - 5th Annual McCoy’s Creek Trail 5K Run/Walk, Buchanan, MIn 10/14 - Fit4Fall 5K, St. Joseph, MIn 10/15- 8th Annual Chili Hop Trail 5K, Watervliet, MIn 10/21 - 3rd Annual Pumpkin Harvest Hustle 5K, 10K, Coloma, MI
raCers Hosts oFF-roaD race series
Kosciusko Community Hospital CEO Kirk Ray left joins Freaky 5K race director Ron Smock as they celebrate Lutheran Health Network/KCH’s title sponsorship of the event.
October 28Bonneyville Mill County Park, Bristol, IN
MISHAWKA, IN—It’s back! After a year hiatus, parents and staff at Mon-tessori Academy, Edison Lakes are hosting the 18th Annual Fall Frolic to raise money for the Montessori Class-room at the Center for the Homeless in South Bend. The chip-timed 5K run/walk course is cozy and fast this time of year, traveling from the Edison Lakes corporate area into the Winding Brook neighborhood—no lights or waving Santas yet, but the trees offer plenty of fall’s colorful pop and the flat course might just award partici-pants with a PR. “We’re glad to be bringing it back,” said Donna Voor, co-race direc-tor. “There was always a spirited vibe at Fall Frolic as an annual tradition of the running community.” The inaugural Fall Frolic was held in 1999 to raise funds for the year-round, all-day Montessori Classroom at the Center for the Homeless. The classroom is a valuable program for the Center’s young residents who are also able to continue if their families move on. “It helps keep a continuity in their learning,” Donna said.
5K run/walk & 0.5K FUN RUN
Saturday, October 21st at 9:00 a.m.
Montessori Academy Edison Lakes 530 East Day Road, Mishawaka, IN 46545
The Fall Frolic is an annual 5K race that supports the Montessori Academy classroom at the South Bend Center for the Homeless. This classroom is the first of its kind in the country.
To sign up, go to http://bit.ly/TMAfallfrolic
WHAT:
WHEN:
HERE:
WHY:
HOW:
Oct. 215K
Kids .5K
Montessori Academy at Edison Lakes Mishawaka, IN l 9am StartRunSignUp.com
“We’re glad to be bringing it back!”
After all, it is the nation’s biggest race holiday. With more than 1,000 events hosting hundreds of thousands of Americans (likely passing 800,000 this year), Thanksgiving Day races bring out the best in all of us—and at least mentally soften the caloric damage of the upcoming feast. Michiana does its part to getus huffing before the stuffing, hosting six events (known by RPM) with an estimated minimum 5,000 runners and walkers participating.
ST. JOSEPH / BENTON HARBORTwin Cities Turkey Trot 5K run/walk
Faith Mission turkey staMpeDe ELKHART, IN—It’s becoming as much of a tradition as the pumpkin pie runners and walkers are trying to justify. Set the turkey on low and bring the family, house guests and even the strollers and pets to Concord Mall for a breath of fresh air and a little exercise to start off the big day. There’s plenty of community spirit but no official awards ceremony. (Although $25 goes to anyone who can “catch the turkey.”) Top three male/female in 10K and 5K races will be awarded gravy boat trophies at the finish line. Parking at Concord Mall makes this an easy-in easy-out run or walk so
you can get back home and down to business. Save a few dollars and savor this race a la carte—opt in or out for T-shirt. “Every penny” of the Turkey Stampede goes back to Faith Mission homeless shelter in Elkhart. What a great day to help those who do not have a home!
10K, 5K, Mile Walk l Thursday, Nov. 23, Thanksgiving DayConcord Mall, Elkhart, IN l StoneSoupPromotions.com Start Times 10K-8:30am,
5K Run-8:35am, 5K Walk-8:36am, Mile Walk-8:40am
Turkeys and pilgrims run as one at the annual Turkey Stampede, raising funds for Faith Mission of Elkhart. With Michiana’s bountiful offering of T-Day races, there’s no excuse not to get in a little huffing and puffing before you get to the stuffing.
“One of the beautiful effects of living your passion is that it inspires others
to live theirs.” —unknown
“I have a very big dream,” said Abbi Pollyea, owner of the cardio-dance and fitness studio, movement made beautiful. Her July 1 opening in Granger, IN is but one grand jeté in Abbi’s big picture. When she was 25, Abbi developed a fitness-based dance class she has taught at various studios throughout the area. “My signature cardio dance class was born from a desire to dance as an adult but not being able to find a class that suited my needs. I wanted technique. I wanted a jazz-based curriculum and I wanted a good workout.” So Abbi, with a childhood back-ground in dance arts and gymnastics, created her own. Now 40, her cardio dance has evolved and expanded to nearly 300 routines, many of which are on her YouTube chan-nel, now linked to the mmb website. Abbi has plans to launch her online Cardio Dance membership soon. When Abbi opened doors in July, her “regulars” were there, rearranging their schedules if needed to satiate their own passion for dance fitness. As new clients find mmb, Abbi will warn the first few classes can be a bit overwhelming. “There has to be a desire to learn the
routines. The workout comes once you know them, that is why I have the YouTube support, so people can continue to work on learning the steps at home.” Generally, a new routine is added each week. “It never gets easier because you perform them better.” For many, the challenge and group experience has a profound effect on peo-ple, said Abbi: “The energy in the classes is unbelievable.” Pilates private Reformer sessions are also available at mmb. As aficionados and those in the industry know, Pilates instructors complete 200 hours of rigor-ous training to become certified and then are required to attend two-day seminars yearly to keep their license current. For Abbi, mother of four, the intense Pilates instruction (not to mention a 200-hour yoga certification) have been worthy commitments. “Pilates is what got me into fitness as an adult—it’s like an adult version of gymnastics, mastering the different cho-reography that comes with each piece of equipment,” Abbi said. “Like dance, it is
very disciplined and will always be my foundation as a fitness instructor.” mmb also offers classes in barre, sculpt and yoga to help students round out their fitness efforts. The business also grows with Abbi’s unique niche in custom choreography. Her intuitive routines for various groups, ages and styles has earned her 300,000-plus You-Tube views. These include:l Hip-hop birthday parties, a hit with the teens. l Cocktails and Choreography for adult parties and gatherings l In-school yoga and cardio dance intro-duce students to having fun with fitness. l Abbi’s wedding choreography—for first dances, father-daughter dances, even entire wedding parties—celebrate the event long before it happens and add cus-tom-made memories to the wedding day. The build-up practice sessions for weddings can even be life-changing, Abbi has noticed. “We give them something to look forward to that they didn’t even
know they liked.” Abi always wanted to be a dancer, but chose the family route instead. Now, movement made beautiful is her second chance to dance. Her oldest son, Cole, husband Jeremy and Abbi remodeled the and transformed the studio space, putting on finishing touches right up to the minute before the first class. Abbi’s two younger children have fallen right into the routine as well. Routines are set. Equipment is in place. “Now, I have to learn to run a business.” movementmadebeautiful.
Fitness is art at MoveMent MaDe BeautiFuLfitness studio features Cardio danCe, barre, sCulPt, yoGa, Pilates & Custom danCe CHoreoGraPHy
The Granger, IN, movement made beautiful team: from left Carly Schultz, Abbi Pollyea (owner), Andrea Weiss and Natalie Haut. Not pictured Zoe Curry and Frances Shavers round out the mmb instructors.
10% Off FoodMention This Ad to Receive
at These Locally OwnedSouth Bend Venues
RACERS Run Forest RunOff Road Race Series
promoting community events on off-road courses.
Join us for these off-road events
OCTOBER 7—Buchanan, MI
OCTOBER 21—Coloma, MI
SWMIracers.org/off-road
“My signature cardio dance class was born from a desire to dance as an adult but not being able to find a class that suited my needs. I wanted technique. I wanted a jazz-based curriculum and I wanted a good workout.” Abbi Pollyea, owner movement made beautiful
Photography courtesy of Amy J. Reinert
3rd Annual
A KRA Timed Event.Watch for Online Registration
SATURDAY, OCTOBER 28, 2017
Join us for ascary good time.
Costumes Encouraged!All proceeds go to the
Cancer Care Fund of Kosciusko County.
Raising funds to assist cancer patientswith their �nancial burdens.
