JANUARY 2015

302-766-7819WWW.HACHEALTHCLUB.COM

MEET JANIS BONDHAC MEMBER,

JANIS BOND, TOOK A RIDE ACROSS AMERICA

FULL STORY PAGE 17

3 NEW YEAR'S RESOLUTIONS THAT ARE WORTH A SHOT

PAGE 27

LOOK INSIDE:HOLIDAY DIET TIPS

EXERCISE AS MEDICINE FOR

ADHD?

Enhance a guide to overall health and fitness by hockessin athletic club

JOIN BY JANUARY 31,

2015 AND GET ONE MONTH

FREE!See Page 3 for Details.

All the support a young athlete needs.All in one place.

The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for ChildrenWhen athletes get hurt, it keeps them from performing their best. Here at the region’s largest sports medicine facility, your child is backed by an entire team of experts: sports medicine physicians, orthopedic surgeons, physical therapists and athletic trainers. We’ll customize the best treatment plan for injuries, from sprains and strains to ACL and meniscal tears to concussions. Using scientifically proven methods and a 1-to-1 physical therapist/patient ratio, we help your athlete get stronger and smarter about ways to prevent injuries in the future. Rounding out our performance training, sports nutrition counseling is available. It’s how Nemours is helping more kids reach their personal best. Your child. Our promise.

Learn more and register for a sports performance program online at Nemours.org/sportsmedicine.

By Wendy Novick, PT, DPT Physical TherapistThe Center for Sports MedicineNemours/Alfred I. duPont Hospital for Children

Concussion incidence: Each year, 175,000 children and adolescents are treated in the Emergency Room for sport and recreation related concussions. It is estimated that 1 in 10 high school student-athletes will experience a concussion, and this number is higher for those participating in contact sports.

Shift in care:Concussion changes the way a person thinks, acts, sees and functions. In the past, there was a significant reliance on symptom reporting. Today, the emphasis has shifted to more objective information gathered prior to a concussion. Determining pre-injury baseline function allows for comparison to post concussion scores, providing a more objective assessment of how the child is functioning.

Comprehensive Baseline Screening Tests:Experts from The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for Children have developed a comprehensive screening program that provides the necessary baseline information at minimum time and cost for the participant and family. Each participant moves through each unique testing stations and ALL testing is completed in less than one hour. Results of the comprehensive screen will be mailed to each family and willbe maintained at duPont Hospital for Children.

This recommended pre-injury, comprehensive testing includes:

• ImPACT®: Immediate Post-Concussion Assessment and Cognitive Testing is a computerized neuro-psychological tool that measures cognitive functioning (the ability to concentrate, remember and process information)

• BESS (Balance Error Scoring System): assesses balance on a firm surface and foam surface with the eyes closed.

• NeuroCom Sensory Organization Test (SOT): provides an objective assessment of balance and stability. It is the Gold standard forobjectively assessing balance for ages 3-79.

• King Devick Test: evaluates eye movements andtracking during reading.

Audience: All participants must be 12-18 years old at time of testing. Test results are valid for 2 years.

Cost: $50.00, paid by cash, check or credit card the day of testing. Insurance cannot bebilled for this service. You may submit for flexible spending, however authorization is dependent on your plan/policy.

Dates: Please see our website for testing dates: www.nemours.org/sportsmedicine. Appointments: Available on select Saturdays from 8:30am-3:30pm.

New Comprehensive Concussion Screening at Nemours Center for Sports Medicine

To schedule, please call the Center for Sports Medicine at Nemours/Alfred I.

duPont Hospital for Children at

302-298-7200. For further questions, email:

sportsperformance@nemours.org.

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Wishing you a

Happy New Year!Join by

January 31, 2015 and GET ONE MONTH

FREE!Contact

302-766-7819 to join today!

Offer is valid on new memberships only. Membership commitment required.

Offer expires 1/31/15. Other restrictions may apply.

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Financial Fitness | PAGE 6

Let Food be thy Medicine | PAGE 7

New Year’s Resolutions and How to Make Them Stick | PAGE 9

5 Exercises that Burn a lot of Calories | PAGE 11

6 Things to Stop Eating NOW | PAGE 22

Juicing vs Blending | PAGE 23

The Moisturizer Paradox | PAGE 25

Exercise is ADHD Medication | PAGE 30

Winter Water Safety Tips | PAGE 34

featured articlesMeet Rahul Gupta, HAC Member & Zumba Enthusiast! Rahul Gupta has been a longtime member, but didn't become active in our fitness community until a few years in, and only after trying Zumba! Learn about his health benefits and more. | PAGE 5

A Day of Meals from HAC's Lose it for Life ProgramEnjoy a day's worth of recipes from HAC's popular weight management program, Lose it for Life! | PAGE 11

A Ride Across America: Janis BondHAC Member Janis Bond took her training to the next level and accomplished a major goal. Learn more about her sixteen-state bike ride across America. | PAGE 17

Lori Culnane Lori Culnane finished her first 50 miler this year! Read about her journey | PAGE 26

Didn't Make a New Year's Resolution? We can help!If you couldn't come up with a resolution of your own, we've got three great suggestions for you! | PAGE 27

Wishing you a

Happy New Year!

Enhance Magazine, January 2015 Editor-in-Chief: Lisa Maguire Senior Graphic Artist: Caitlin Hess Hockessin Athletic Club Article Photographer: Brad Hoy Have a story you'd like to share? Questions or Comments? Contact lmaguire@hachealthclub.com

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In this edition of Enhance

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Rahul Gupta joined the Pike Creek Fitness Club in 2006 based on the fitness opportunities for the children. When Pike Creek closed its doors in 2008, Rahul followed Hockessin Athletic Club to its new location in Tweeds Park. In the newly built Hockessin Athletic Club, he strived to keep the kids in the fitness classes because he didn’t have such opportunities as a child. After watching the children receive the benefits of an active lifestyle, he decided to look for a class himself. Rahul started with the cardio machines, but didn’t feel the drive or motivation because the cardio machine workout was neither fun nor exciting. He quickly abandoned the cardio machines in favor of a much more lively form of cardio! Rahul fell in love with the HAC Zumba classes. In his first class, he was only able to participate in short bursts and couldn’t finish a whole class. But he didn’t let that deter him. Instead, Rahul worked hard and slowly built up his stamina until he could finish a full 60 minute workout with his first HAC Zumba instructor, Judy. In 2009 Rahul promised himself that he would attend the gym and work out 7 days a week! He also committed to participate in Zumba 4 to 5 times a week. He has kept that promise, and his body is thanking him for it!

During the first 6 months of Zumba he noticed a tremendous difference in himself. He lost weight and lowered his LDL (bad cholesterol) by 30% and his energy level and stamina went up significantly. In addition to Zumba, Rahul weight trains at HAC, uses the steam room, sauna, Jacuzzi and follows a healthy diet of fresh fruits and vegetables, poultry, milk, yogurt and seafood (all organic). During the past 5+ years he has stayed off soda and added sugar completely!

Rahul Gupta

From Left to Right: HAC Group Fitness Director, Susan Storm, HAC Member Rahul Gupta and HAC Zumba Instructor Musulain Toomer

“Rahul has been taking my classes for the past four years. I have observed tremendous growth in his fitness level. As an instructor, my goal is to always challenge my students. Rahul started at a moderate fitness level, to see how much he has improved is impressive to say the least! He has truly up his game! I admire his determination and his love for fitness. He truly understands that being fit is a lifestyle. He is an excellent example of someone who is driven to stay fit!” – Musulain Toomer

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“In the end, it'snot the years in your life that count. It's the life in your years.”

-Abraham Lincoln

“The ultimate goal for any person should be staying fit for as long as possible, staying younger is simply a by-product of staying healthy and fit.”

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As a doctor it never fails to astonish me how little training we are given as junior doctors in good, sound nutrition, and how little emphasis we place on the role of eating well in preventing and curing disease in Western Medicine. Need proof? Just look at the dismal food we serve to our patients in many hospitals, or the sugar and fat-filled snacks we offer in our hospital foyers. Look too at the multi-million pound drug industry that is encouraging us as doctors to treat type-2 diabetes, high cholesterol, heart disease and other conditions related to poor nutrition with expensive drugs rather than healthier food.

Hippocrates, the father of medicine, was so right when he said, over 2,000 years ago:

"Let food be thy medicine".

And yet, fast-forward to the 21st Century and a recent study of Americans showing that many Americans are undernourished. Yes, you read that correctly - despite the USA's high levels of obesity, much of its population is undernourished! For example, only 11% of people meet the daily recommended intake of fiber and only five percent

By Dr. Sally NortonLeading weight loss and health expert, NHS consultant surgeon

Let Food Be Thy Medicine

What good can Nutrition really do?

consume the recommended amounts of potassium. A large majority also fall short on vitamins A, C, D, calcium and iron - instead eating more saturated fat, cholesterol and sodium than recommended. These stats are so frustrating to me as a doctor - and I suspect the UK is no better.

It may seem shocking that you can be both obese and undernourished, but perhaps it isn't so astonishing if you look at the nutrients in many of our regular snacks. How many nutrients do you get in biscuits, pieces of cake, crisps, fries, pizza, white rice, pasta and bread? Not a whole lot. So, if we are eating these 'nutrient deficient' foods regularly, we must make sure we are getting our nutrients from real, fresh, whole foods, too.

Every day I read of yet another study that demonstrates how the food we eat is contributing to our ill-health, rather than nourishing and fueling our bodies, and how, if we only ate a more nutritious diet, we could reduce our risk of illness and even treat problems we have already.

Heart: Researchers showed that a heart-healthy eating plan rich in fruits, vegetables and fish significantly reduced the chance of a second heart attack and stroke in people with cardiovascular disease.

Diabetes: Another study from Harvard showed that eating more whole fruits, particularly blueberries, grapes, and apples, was significantly associated with a lower risk of type-2 diabetes.

Mental Health: Various studies have linked a higher intake of omega 3 with improvements in mental health.

Stroke: A Mediterranean eating pattern supplemented with nuts can reduce your stroke risk according to the American Heart Association's review of the literature.

Cancer: Over 25 studies have shown that eating plenty of fiber reduces the risk of bowel cancer.

Reprinted from http://www.huffingtonpost.com

What I've highlighted above actually gives the power back to you, the individual, and away from the doctor. These studies demonstrate that not only can you improve existing conditions (it's never too late!), but can also take great measures to prevent future illness - just by what you put in your shopping basket this week!

Thomas Edison, the genius who invented the light-bulb, had

another 'lightbulb' moment when he said this:"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition".

That was around 100 years ago... it's about time we tookhis advice!

What can you take from this?

New Year’s Resolutions & How to Make Them Stick By: Susan Storm

HAC Group Fitness Director

es, it’s that time of year again…Do you make resolutions at the beginning of each New Year? If so, how far into the year do they last? The average New Year’s resolution is successful for ONE week. That’s right, ONE week.

Not surprisingly, the single most common New Year’s resolution is to lose weight. Every January I watch the influx of new members or returning members with a bit of sadness because I realize that within 4-6 weeks (or less) most of you will have stopped coming again; perhaps not to return until January of next year.

Please read on and allow me to share some insights and ideas that may help you make that goal of fitness and weight loss become part of your lifestyle rather than something that begins on January 1st and disappears shortly thereafter.

• It is important to realize that you aren’t trying to make sweeping character changes, but rather, a promise to make positive lifestyle changes.

• Make your resolutions realistic by starting small. Instead of coming to the gym to workout 7 days a week, start with 3. Think “baby steps”.

• Don’t punish yourself with a strict diet, rather, substitute healthier foods for the high calorie sweets you consumed at holiday parties. Reward yourself sometimes!

• Find a workout buddy to whom you are accountable. It really helps to meet a friend at the gym and take a class together.

• Don’t beat yourself up! Perfection is unattainable. Falling “off the wagon” is ok, you’re human.

I guess what I am trying to say is, ifyou have a huge brownie for dessert,or don’t come to the gym for aweek, forgive yourself and comeback when you can. I want you tobecome part of our HAC family andenjoy this beautiful facility. Each ofus here at HAC believes strongly in“enhancing people’s lives whilecreating a sense of community”.

Make us a big part of your life. We won’t let you down. My door isalways open, please take advantage.

Here’s to a Happy and Healthy 2015!

Y

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911

BREAKFAST

Cottage Cheese, Pineapple & Honey

Yields: 1 ServingIngredients:1 cup 2% Cottage Cheese½ cup pineapple chunks1 tablespoon honey

Preparation:1. Combine ingredients and enjoy!

MORNING SNACK

Apples & Peanut Butter

Yields: 1 servingIngredients:1 Medium Apple2 tablespoon of All Natural Peanut Butter

AFTERNOON SNACK

Hummus & Veggie Sticks

Yields: 1 ServingIngredients:½ cup Hummus1 teaspoon of olive oil (drizzle into hummus)• Assortment of veggies:

(Consider carrots, radishes, cucumbers, tomatoes, and celery).

HAC'S LOSE IT FOR LIFE PROGRAM

LUNCH

Chicken Pita Sandwich

Yields: 1 ServingIngredients:1 cup baby spinach4 ounces cooked skinless, boneless chicken½ cup sliced red bell pepper2 tablespoons low-fat Italian vinaigrette1 6-inch) whole-grain pita, cut in half• Half Avocado, sliced

Preparation:1. Combine the spinach, the cooked chicken, bell peppers, avocado, and vinaigrette in a bowl.2. Toss the vinaigrette gently.3. Serve all of the ingredients together in pita halves.

HAC’s 8 week Lose it for Life Challenge is a program designed to help participants change how they feel, look, and move in their daily lives. Lose it for Life is not just a weight management program; it’s a lifestyle change. There are many “diet” programs in which participants are very successful, however we feel that SUCCESS should continue AFTER the program concludes.

About HAC's Lose it for Life

Questions? For information on HAC’s 8 Week Lose it for Life Challenge please contact Rachael Ling at rling@hachealthclub.com or call 302-239-6688 x 108.

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DINNER

Pan-Grilled Halibut with Chimichurri

Ingredients:1½ tablespoons chopped fresh cilantro1 tablespoon chopped fresh basil1 tablespoon finely chopped shallots1½ tablespoons olive oil1½ tablespoons fresh lemon juice½ teaspoon salt, divided¼ teaspoon freshly ground black pepper, divided Cooking spray4 (6-ounce) halibut fillets

Preparation:1. Combine the first 5 ingredients in a medium bowl; stir in ¼ teaspoon salt and ⅛ teaspoon pepper.2. Heat a grill pan over medium-high heat. Coat pan with cooking spra Sprinkle remaining ¼ teaspoon salt and ⅛ teaspoon pepper over fish. 3. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness. 4. Serve with sauce.

DESSERT

Warm Apple Delight

Ingredients:6 Apples2 tablespoons coconut oil2 tablespoons shredded coconut• Handful activated pepita

seeds• Handful activated

sunflower seeds• Handful activated walnuts• Handful macadamias1 teaspoon nutmeg1 teaspoon cinnamon

Preparation:1. Preheat oven to 120° celsius (248° fahrenheit)2. Cut all the apples into chunks and add to boiling water onthe stove and let simmer until soft.3. Throw apples, coconut oil, coconut, pepita’s, sun flower seeds, hazelnuts, walnuts, macadamias, nutmeg and cinnamon into a large mixing bowl and mix well.4. Place evenly on a baking tray and bake on 120° for 20 minutes or until nuts are golden and crunchy.5. Serve with fresh blueberries. Source: foodmatterstv.com

HAC’s Lose it for Life program is about learning how to change behavior and making habits stick!

By: Sergeant Michael Volkin

CYCLINGCycling is a huge calorie burner. It is basically the ultimate cardio-vascular workout. Something as simple as an hour bike ride can burn an impressive 850 calories for women and 900 calories for men. In order to make the most out of this workout try your best to remain at a maximum intensity.

So many people would love to lose body fat. Whether the goal is to burn fat to allow muscles to shine through or you are looking to lose pounds, the key to doing so is cardiovascular exercise. Cardio gets your heart rate up and burns calories unlike any other type of exercise. Although there are many calorie burning exercises out there, you want to do the ones that yield the best results. Here are the top five exercises that burn the most calories.

ZUMBAIf you like to dance and want to burn fat Zumba is perfect. The classes are so fun and are very high energy. After you learn a few moves you will have such a good time that you will forget that you are working out. An hour of Zumba can burn anywhere from 400 to 750 calories.

SWIMMINGSwimming is a wonderful exercise to integrate into your routine. If you have a pool you are set. For those who do not, get a membership at a gym that does. Aside from being able to burn an ample amount of calories, about 840 for men and 720 for women, swimming is truly enjoyable. Another advantage of swimming is that you get to remain cool and sweat free during the duration of your workout.

JUMPING ROPEJumping rope can burn an astounding 750 to 850 calories.This calorie burning exercise is a great option for those with kids. You can spend time playing outside with your children while becoming more fit at the same time. Jumping rope will help you drop the pounds and achieve the body you want.

AEROBICSAerobics is not only an effective way to tone and tighten the body but it is a huge calorie burner. When you are just starting out learning the moves is a bit challenging but the challenging the better. When you get the hang of it you will not only be working your muscles but burning as much as 700 calories. Do not hesitate, sign up for a class at a nearby gym and see your body transform.

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This article was authored by Sergeant Michael Volkin, inventor of Strength Stack 52 fitness cards.

5 Exercisesthat Burn a lot of Calories

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COVERGIRL:

Janis Bond

Janis, congratulations on your wonderful success! What an accomplishment! You are an inspiration.

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Tennis has been my passion since the age of 13, playing competitively through my high school and college years. Except for injury time-off, I have not stopped

playing. I captained a women’s 4.5 USTA league team for sixteen years, travelled to many 4.5 national championships, placing as high as 2nd in 2004. In addition, I captained a World Team Tennis 4.5 division team, winning the national championship in 2003. Over the years, my joints have endured much stress, resulting in shoulder, foot, and multiple knee surgeries. For the past two years I have been working with Cheryl Richards to devise a 3-day per week personal training program in order to maintain a high level of fitness and strength while working within my limitations of mobility and flexibility.

However, in order to decrease the amount of stress to my joints from high impact sports such as tennis, cycling seemed to be the perfect answer as a low-impact, joint friendly companion to my continued love of tennis. After participating in many of Cheryl’s spin classes, I embarked on my first cycling adventure in the fall of 2012 with my daughter, Lauren, and six other friends to South East Asia, including North Vietnam, Cambodia and Laos. We traversed the rugged, mostly unpaved, potholed, orange-dusty terrain on mountain bikes over the course of three weeks. From this trip my excitement for experiencing the sights, sounds, smells, tastes, people, and culture of a region from the seat of a bike grew into a passion for additional cycling adventures.

Early last spring, I entertained the thought of participating in a cross-country bike trip planned and organized by Trek Travel. After much consideration, I brought the literature and itinerary to one of my personal training sessions and posed the question to Cheryl....”Do you think I can do this? I’m a tennis player and athlete, but not an ‘avid’ cyclist.” Cheryl expressed every confidence in my abilities both physical and mental to complete this “adventure of a lifetime.” The first step would be to alter my personal training program over the next four months to target more cycling specific muscles, a challenge which Cheryl embraced with incredible excitement. Having Cheryl’s confidence and incredible support behind me, I signed up the next day.

This was the inaugural year for Trek Travel to offer a cross-country ride over the northern tier of the USA. The six-week passage would begin on August 24th from Astoria, Oregon, and conclude 44 days later in Portland, Maine on Oct 6th, traversing 3700 miles and spanning 16 states. Along with the forty ride days, four “rest days” were included in the itinerary: Missoula, MT, Rapid City, SD, Madison, WI, and Cleveland, OH. For the first time in 30 years, my name was not on the roster of any USTA league summer tennis team. Instead, I retired the tennis racket for a few months and committed to “time in the saddle” and a new personal training regimen.

Over the next few months, Cheryl’s commitment, dedication,

energy and encouragement to pushing me to achieve my goals was endless. By mid-August she had fueled my confidence, energy and strength to a level beyond anything I could have imagined when I signed up for this trip.

The physical challenge of riding cross country was obvious with stage-4 arthritis in my knee and joint replacement looming in my not too distant future. The biggest unknown was how well and how long my knee would hold up, riding multiple century rides, over 20 during the course of the journey. During the 7-day stretch from Marshall, Michigan to Lake Pleasant, NY the itinerary featured rides of 100 to 125 miles each day. In addition, the itinerary included a total elevation gain of approximately 141,000 feet over the course of the six weeks. Equally as challenging were the mental obstacles to overcome, not only the reservations in my mind, but the doubts among “outsiders,” to which Cheryl responded with every assurance that I had what it takes and I would surprise a lot of people.

In the realm of the cycling world I would be considered a “newbie.” As nervous as I was to embark on such an

HAC Personal Trainer Cheryl Richards with Client Janis Bond.

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arduous and demanding challenge, Cheryl assured me that I was certain to find a riding companion with similar cycling experience and training. Luckily, within the first few days of the trip I connected with two other “newbies,” both highly successful athletes with similar lengths of training for this ride. We met as strangers from different parts of the country but worked together well as a team. I felt certain that, no doubts, this would surely be an incredibly unique and amazing experience. Together, along with a very accomplished cyclist who was indispensable in providing helpful hints, techniques, and support to us, we infused each other with confidence and encouragement, pulled strength from each other, and summoned the mental tenacity each day to pedal 3700 miles across a network of roads and bike paths connecting the Pacific and Atlantic oceans.

From the outset, this journey would require an ambitious combination of physical conditioning, endurance, mental strength, a positive attitude, and a healthy sense of humor and adventure. As a testament to the training program which Cheryl had incorporated into my weekly training sessions, I achieved every goal to prepare me for the many challenges of the ride and experienced no problems with my knee or shoulder. The countless rewards of the spectacular scenery, extraordinary memories, and lifelong friendships formed through the camaraderie of the experience were truly incomparably amazing.

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Creamy Salad Dressing

Dinner is often the least healthy meal of your whole day. After you get home from work you just want to make something quick so you can relax. It's understandable but white pasta isn’t your

friend. White pasta doesn’t contain a lot of fiber or vitamins and minerals. It might make you feel full, but your body isn’t getting any of the nutrients it requires.

Instead, try whole grain pasta. This pasta hasn’t undergone the same harsh treatment that white pasta goes through. It hasn’t been stripped of its fiber and vitamin B. These two key dinner time nutrients help control your cholesterol and blood sugar and promote a healthy nervous system while providing you with enough energy to metabolize.

They may seem easy for when you are on the go because they have your ‘protein,’ ‘dairy,’ and some ‘carbs’ in there to keep you full but this is not true. Most of this sandwich,

though it does sound delicious and satisfying, is comprised of grease. Grease is proven to make you feel drowsy and lethargic. This is the exact opposite of how you want to feel!

Instead, try a slice of toast with peanut butter on it. The peanut butter is a great protein source and will keep you full longer while the bread is easy to process in your stomach!

This condimentcauses more bad than good. It contains an exuberant amount of fat and oil. Just one teaspoon holds 90 calories. That’s almost 5 percent

of your daily recommended intake! We all know one teaspoon isn’t enough to cover a slice of bread, so before you start spreading, let’s look at another option.

Instead, try avocado. It’s simple; slice up the avocado and lay it on your sandwich as strips or spread it out like a sauce. One whole avocado contains 50 calories! Avocados are delicious and give off about the same taste you were looking for in the mayonnaise. Mayonnaise is sweet like a ripe avocado, trust me, your hips will thank you.

Do NOT put creamy salad dressing on your salad. “light” or “lite” options do not always guarantee healthier. Lighter salad dressings usually have artificial sweeteners such as aspartame or

sucralose, along with other harmful ingredients to your health. Although it says it has fewer calories, it doesn’t mean it's good for you.

Instead, try making your own salad dressing. It’s fast and easy. All you have to do is blend in some herbs with salt and pepper, lemon juice, and olive oil.

These deliciously tempting desserts are high in sugar and fat. A sundae might seem like the perfect end to your day, but its setting you up for sabotage! You work all day on your job and on your diet, don’t throw it away over this taunting treat!

Instead, try yogurt with warm fruit. Yogurt is a great source of protein and calcium while the fruit will satisfy your sweet tooth. Warming up the fruit naturally caramelizes the sugar within it and gives it a sweeter taste. This natural sugar is easier for your body to metabolize versus the processed sugar found in an ice cream sundae.

They are quick and easy to grab while you’re on the go, but this little low calorie bar is packed with sugar and low in protein. After eating this you will still feel hungry but your body will store that excess sugar as fat.

Instead, try a protein bar. Protein keeps you fuller longer. This is just as quick and easy as a cereal bar, but this will satisfy your cravings and tide you over until your next meal.

White Pasta

By Lisa Luck

Breakfast Sandwiches

Ice Cream Sundaes White Pasta Mayonnaise

Cereal Bars

Foods to Stop Eating NOW

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Eckle explains that this leads to a slow down of the skin renewal process, and in turn, larger pores, blemishes, and rough skin. Simply put, over-moisturizing, or “moisturizer misuse”, can actually be can actually be damaging and aging, and create “lazy” skin that stops doing its job.

Shift Your Focus

The Moisturizer Paradox

Cleanse. Tone. Moisturize?

Is that face cream making your skin lazy?

WAKE UP YOUR SKIN!

CLEANSE: Wash twice a day for 60

seconds with a cleanser containing an exfoliating acid to remove oil, pollution,

dead skin and makeup.

EXFOLIATE: Once-daily exfoliation using a mineral scrub or cleansing brush will lift

dead cells and promote skin renewal.

BOOST: Apply topical antioxidants to fortify your skin’s ability to repair itself.

Products containing vitamins A, B, C, E , retinol, or hydroquinone, suppress

inflammation and encourage skin cells to renew and produce their own moisture.

PROTECT: Wear SPF30 all year round – this benefits skin more than a moisturizer

could.

Nouveau Medispa at HAC

offers free skin care consultations and the finest in

medical grade skin care products including ZO Skin

Health, Obagi, and Clarisonic.

Call for your free consultation today!

302-235-4961

The Nouveau Medispa Staff looks forward to seeing

you soon!

For decades, skin care professionals have prescribed these three steps as a sure way to maintain healthy, glowing skin. And their clients have been listening. Moisturizer now accounts for up to 60% of the money spent on women’s skin care products across the globe. However, there is growing evidence that one step in this process might need some re-evaluating. Recent studies have shown that applying conventional moisturizer to your skin in hopes of preventing dryness and aging might actually be making your skin lazy, creating a moisture dependency, and wreaking havoc on the skin’s natural renewal process. According to renowned cosmetic dermatologist and ZO Skin Health Faculty member Dr Rachel Eckle, only 15% of the population (those with genetically dry skin) truly needs a moisturizer. Eckle believes that moisturizing can actually have a damaging effect on the skin for the other 85%. “To depend upon a moisturizer to hydrate and calm skin on a daily basis is actually injurious. We’ve seen clear evidence that it promotes cellular indolence by signaling the deeper dermis to shut down.”

While it might be difficult to break the habit of slathering expensive cream on your face every night the key is to shift the focus of your skincare regime to the cleansing stage. Working a cleanser into the skin thoroughly full minute will stimulate circulation and draw blood to the surface to sweep away impurities. A quality cleanser containing active ingredients such as salicylic, glycolic or lactic acid will stimulate skin renewal and enhance the absorption of cell stimulating ingredients such as hydroquinone, retinols, and vitamins A and C. According to Eckle, the best way to deliver these active ingredients is through a light, oil-free serum, not a heavy cream. To take this a step further, try using a cleansing brush, such as the Clarisonic, which will trigger deeper repair and allow skin to absorb products more easily. As skin cells become more active, they will require less product which will allow a gradual weaning off of the artificial moisturizer.

Mention this article and receive $10 off an Express Facial, a free skincare consultation, and $10 off the cleanser or serum of your choice at the time of appointment, through the end of February 2015!

Nouveau Medispa 302.235.4961 http://www.hachealthclub.com/nouveau/index.html 22

Eckle explains that this leads to a slow down of the skin renewal process, and in turn, larger pores, blemishes, and rough skin. Simply put, over-moisturizing, or “moisturizer misuse”, can actually be can actually be damaging and aging, and create “lazy” skin that stops doing its job.

Shift Your Focus

The Moisturizer Paradox

Cleanse. Tone. Moisturize?

Is that face cream making your skin lazy?

WAKE UP YOUR SKIN!

CLEANSE: Wash twice a day for 60

seconds with a cleanser containing an exfoliating acid to remove oil, pollution,

dead skin and makeup.

EXFOLIATE: Once-daily exfoliation using a mineral scrub or cleansing brush will lift

dead cells and promote skin renewal.

BOOST: Apply topical antioxidants to fortify your skin’s ability to repair itself.

Products containing vitamins A, B, C, E , retinol, or hydroquinone, suppress

inflammation and encourage skin cells to renew and produce their own moisture.

PROTECT: Wear SPF30 all year round – this benefits skin more than a moisturizer

could.

Nouveau Medispa at HAC

offers free skin care consultations and the finest in

medical grade skin care products including ZO Skin

Health, Obagi, and Clarisonic.

Call for your free consultation today!

302-235-4961

The Nouveau Medispa Staff looks forward to seeing

you soon!

For decades, skin care professionals have prescribed these three steps as a sure way to maintain healthy, glowing skin. And their clients have been listening. Moisturizer now accounts for up to 60% of the money spent on women’s skin care products across the globe. However, there is growing evidence that one step in this process might need some re-evaluating. Recent studies have shown that applying conventional moisturizer to your skin in hopes of preventing dryness and aging might actually be making your skin lazy, creating a moisture dependency, and wreaking havoc on the skin’s natural renewal process. According to renowned cosmetic dermatologist and ZO Skin Health Faculty member Dr Rachel Eckle, only 15% of the population (those with genetically dry skin) truly needs a moisturizer. Eckle believes that moisturizing can actually have a damaging effect on the skin for the other 85%. “To depend upon a moisturizer to hydrate and calm skin on a daily basis is actually injurious. We’ve seen clear evidence that it promotes cellular indolence by signaling the deeper dermis to shut down.”

While it might be difficult to break the habit of slathering expensive cream on your face every night the key is to shift the focus of your skincare regime to the cleansing stage. Working a cleanser into the skin thoroughly for a full minute will stimulate circulation and draw blood to the surface to sweep away impurities. A quality cleanser containing active ingredients such as salicylic, glycolic or lactic acid will stimulate skin renewal and enhance the absorption of cell stimulating ingredients such as hydroquinone, retinols, and vitamins A and C. According to Eckle, the best way to deliver these active ingredients is through a light, oil-free serum, not a heavy cream. To take this a step further, try using a cleansing brush, such as the Clarisonic, which will trigger deeper repair and allow skin to absorb products more easily. As skin cells become more active, they will require less product which will allow a gradual weaning off of the artificial moisturizer.

Mention this article and receive $10 off an Express Facial, a free skincare consultation, and $10 off the cleanser or serum of your choice at the time of appointment, through the end of February 2015!

Nouveau Medispa 302.235.4961 http://www.hachealthclub.com/nouveau/index.html

“We’ve found that revenue can cover up a lot of mistakes”, he said to me over breakfast one morning. The context of which was intertwined within the bounds of professional growth, and the rapid expansion of his company. It was enlightening to hear how gaining perspective from outside consultants, talented sub-specialists in various fields of expertise, have helped this friend’s organization accelerate beyond their former goals and dreams.

Reflecting on this conversation while writing out my own goals for the coming year, it occurred to me just how many highly successful people I know and respect who hire a personal fitness trainer or have some type of a professional / life coach. From my perspective, I see these coaches as advisors that hold some of the most successful business leaders and professionals accountable to achieve the unthinkable. To me, it’s about prioritization and focus to increase effectiveness.

Even if you don’t have time to research and interview a team of coaches to help at this point, improving some aspect of your health and personal finances is a fairly common element of many New Years resolutions. After all, it could be argued that money can be exchanged for almost everything, and planning for the financial future is easier if you start sooner than later, so don’t wait until you “get around to it”. Here are some suggested quick tips to jumpstart your Financial New Year:

1.Self-assessment: You can’t plan a journey if you don’t know where you’ll begin, so take inventory and get organized. A bit of ball parking is okay, but face the facts and be real with

yourself. Numbers don’t lie.

Tip: Write out a basic monthly spending plan and create a net worth statement listing all of assets and liabilities. For folks who live pay-to-pay,

focus also on “needs vs. wants” when you do your spending proposal.

For higher income families with fewer budgetary constraints, I would alternatively encourage you to focus your energy on developing or improving various categories within your net worth statement. For example: Is most of your wealth tied up in your business? Do you have liquidity? Are you being smart with your debt and properly leveraging some of your assets? Are you properly diversifying to reduce risk?

2.Write down your goals for the coming year: Rome wasn’t built in a day and you won’t quickly reach your destination if you don’t know where you are

headed. Create a financial “to do list” and be specific.

Examples: 1. Setting up an investment account or increasing savings for a specific goal in the future, such as college, a second home or emergency fund.2. Increasing retirement contributions to 10% or 15% of gross income.3. Paying off a particular consumer debt or loan balance.4. Updating life insurance beneficiaries and estate plan documents.

3.Prioritize: Admittedly, my own “to do list” can easily span multiple pages and become overwhelming if I don’t give myself a reality check. The Rule of 3

might help you remain focused on the big picture, creating a realistic game plan and strategizing by simplifying your goals into smaller quarterly objectives.

Examples: 1. Review life insurance and schedule a meeting with Estate Attorney by Valentine’s Day with all documents executed by April 1st.2. Contribute the maximum to IRA’s by April 15th. 3. Call financial planner in Q1 to review and analyze where we stand in regards to retirement and children’s education savings goals.

C.W. Von Lindenberg, CFP® CLU® ChFC® CFS® RICP®

5 YOUR NEW YEAR'S RESOLUTIONSPERSONAL FINANCE TIPS FOR

23

4.Take action: You won’t likely achieve your fitness goals if you don’t eat right or hit the gym regularly, and similarly, your financial picture is likely to remain the same unless you get to work on improving it. But

if you don’t have the discipline and confidence to go it alone, seek out a qualified professional who can help you create a personalized strategy and will assist in holding you accountable.

5. Keep Score: You can’t possibly win the game if you don’t check in on your progress periodically. With today’s advances in technology and an increasing move towards electronic currency, tracking your finances is

easier than ever. Being too limited on time is no longer a valid excuse.

If your goals in the coming year are something like: “I will be a better father and spouse. I will improve my financial picture by paying down debt and saving more for the future. I will improve my health by eating right and working out”, you are probably setting yourself up for imminent failure or rigging the game so that you can feel good about yourself with minimal effort. In my own opinion, in order for goal setting to be truly effective, you need to be specific and define each of them in such a way that measuring your progress and success is actually possible.

The New Year is here, so stop procrastinating and make the coming year your best ever personally and professionally. Getting your financial house in order now can give you peace of mind while affording you the ability to focus on the other priorities in life (and onto the rest of your New Year resolutions list, of course).

Christopher W. vonLindenberg is a local Retirement Income Certified Planner™ and owner of Lindenberg Financial, an independent financial planning and investment advisory group. The practice works closely with individuals and families in getting them focused on achieving their personal financial dreams. Chris was recently interviewed by Forbes.com (A New Breed of Financial Advisor Takes Off – and – The 13 Money Mistakes Retirees Make) based upon his education and specialization in assisting retirees and pre-retirees in creating income distribution strategies while optimizing Social Security retirement and survivor benefits.

Mr. vonLindenberg is a Financial Advisor of and offers securities through Questar Capital Corporation (QCC), Member FINRA / SIPC. Advisory Services are offered through Questar Asset Management (QAM), a Registered Investment Advisor.

Lindenberg Financial, Inc. is independent of QCC and QAM.

24

WHICH ONE IS BETTER?This is a question that we get asked all the time. Which is better: juicing or blending? Does one offer more health benefits than the other? Juices and smoothies both play an important role in any wellness program and we discuss the benefits of each in both of our films, Food Matters and Hungry For Change. We believe that both juicing and blending are very beneficial, but in different ways.

Here is a short comparison that explains the differences between the two as well as some of the specific benefits of each.

WHAT’S THE DIFFERENCE?JUICINGJuicing is a process which extracts water and nutrients from produce and discards the indigestible fiber. Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients. In fact, it makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole.

This is especially helpful if you have a sensitive digestive system or illness that inhibits your body from processing fiber. The fiber in produce helps slow down the digestive process and provides a steady release of nutrients into the blood stream. Jason Vale calls juicing "A nutrient express!"

Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich and nourish and restore the body at a cellular level.

A word of caution: When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems and more!

Fiber is also filling and without fiber in the juice, some people tend to get hungry again quickly.

BLENDINGUnlike juices, smoothies consist of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables. However, the blending process breaks the fiber apart (which makes the fruit and vegetables easier to digest but also helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. Smoothies tend to be more filling, because of the fiber, and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day.

By including the fiber in your smoothie, the volume will increase. Also, you can pack more servings of fruits and veggies into a single serving of juice than you can into a smoothie.

JUICING AND BLENDING RULES1. It’s best not to combine fruits and vegetables (unless it’s apple). This can affect how well your digestive enzymes function.

This doesn’t seem to matter too much in green juices and smoothies, but vegetables like carrots, beetroots, broccoli and zucchini don’t combine well with fruit due to their high starch content. In his book Food Combining Made Easy, Dr. Herbert Shelton explains that starchy foods have to be eaten alone because starches are digested with enzymes different from those used for any other food group. Combining starchy foods with fruit may cause fermentation and gas. However, Dr. Shelton found that green leafy veggies combine well with pretty much everything.

BLENDINGJUICING

Reprinted from FoodMatters.com

25

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2. Try to drink your juice or smoothie straight away. After 15 minutes, light and air will destroy much of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.

USING THE RIGHT EQUIPMENTTo get the most benefit from your juices and smoothies, it’s important to use the right equipment. Invest in a good-quality juicer. Cheaper, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. While it may cost you a bit more initially, a premium cold-press juicer will produce a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term.

The machines themselves will also generally last longer. In contrast to the rough extraction of centrifugal juicers, mastication or cold-press juicers compress fruit and vegetables to ‘squeeze’ out their juice.

The same goes for a blender. You want a blender that is gentle on your produce and doesn’t heat up the enzymes as it’s pulling apart the fibres. We spend money on gadgets, clothes,restaurants and other luxuries so, if you can afford it, investing in your health by buying a quality juicer or blender is totally worth it.

Source Links:www.thewellnesswarrior.com.au/2011/08/juicing-versus-blending/.www.drsearswellnessinstitute.org/blog/2012/04/12/juicing-vs-blending/

26

27

Meatless Mondays: Go Vegetarian Once a Week

Try the Whole30 Challenge

Going meatless once a week can help reduce your risk of preventable conditions such as cardiovascular disease, diabetes, and obesity. Vegetables, fruit and whole grains have been proven to protect against cardiovascular disease. One study found that each daily serving of fruits or vegetables was associated with a 4% decline in coronary heart disease, and a 5% lower risk or stroke. Research also suggests that plant-based diets can re-duce your risk of type 2 diabetes. Several large studies in Europe and the United States have demonstrated that people on plant-based, vegetarian diets tend to have significantly lower body weight and body mass index (BMI). Plants are rich in fiber and fiber give the body a feeling of fullness. When you feel full you won’t over eat, thus reducing your calorie intake. Meatless Monday is as great for your

Can't give up meat once a week? Try the Whole30 Program! This program was developed by Paleo and is designed to get you eating only “whole” foods. On this diet you will not eat any grains, sugars, alcohol, legumes, dairy, MSG, or any junk food. By not eating all of these foods and beverages your body will regain its healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness, and quality of life. The final rule for this seemingly strict

wallet as it is for your health. Instead of spending $15 on four chicken breasts you can spend that $15 on any of these 3 vegitarian favorites! All of these great recipes are under $2 per serving!

Increase the Challenge Go Vegan Once a Week!

1. Sugar Snap Pea and Mushroom Saute www.allyou.com/food/supercheap-meals/ cheap-vegetarian-meals/sugar-snap-pea- mushroom-saute-0714

2. Slow Cooker Eggplant Parmesan http://www.allyou.com/food/supercheap- meals/cheap-vegetarian-meals/slow-cooker- eggplant-parmesan-0414

3. Tomato-Basil Tart http://www.allyou.com/food/supercheap- meals/cheap-vegetarian-meals/tomato-tart

New Year's Resolutions Didn't Make One? Try One of Ours.

diet is that you can NOT take any body measurements or step on the scale while on this program. This diet is designed to make your FEEL the difference. It’s more than a weight loss diet; you are allowed to take measurements before and after, but during is strictly prohibited. It sounds harder than it actually is.

Read more at www.whole30.com

3.

2.

1.

Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC3947047/

26

Get a Baseline & Set a Fitness GoalFREE InBody Analysis with a HAC Personal Trainer

Try MYZONE If you're looking for a more physical resolution, try setting a fitness goal to hit by a certain date. If you're not sure where to start, try getting an InBody Analysis with one of our personal trainers so you know exactly where you're starting. The InBody Body Composition Analyzer can provide you with a complete snapshot of which body parts need improvement, which are strong, which are weak, how much fat you need to lose, how much muscle you should gain, and more. The results are 98% accurate when compared to underwater weighing the same tool is used by the NFL, NBA, and NHL. Readings are non-invasive, and take just a few minutes.

From there you can take that information and either work out harder on your own, set up some training appointments to make sure you have someone to hold you accountable orget a MYZONE belt and track yourself.

MYZONE is an advanced heart rate monitoring device that uses wireless and cloud technology to measure the expenditure of effort (how hard you’re working) and energy (calories).

The state-of-the-art online exercise tracking system allows users to set goals and then monitor their progress using the MYZONE Physical Activity Belt. When in the facility, all recorded data is automatically and wirelessly uploaded when the wearer comes in range of the MYZONE console. The belt also records up to 16 hours of exercise outside of the club between uploads.

A unique feature of the MYZONE system is that it measures effort. To get the most out of a workout, your heart rate should fall into a targeted range between your resting heart rate and your maximum heart rate.

Studies show that the longer you work in your targeted heart rate zone, the more effective your workout is. The more you use your MYZONE, the more accurate your zoning charts become, and ultimately, the more effective your workouts become.

In addition to measuring how many calories you’ve burned, MYZONE also provides you with MYZONE Effort Points (MEPs). What this means is that MYZONE calculates how long you spend in each of your five heart rate zones, and converts that to a point score. This method of scoring levels the playing field for people competing against others, and changes the way users think about competing with themselves. Within your MYZONE account, you can set challenges for yourself, invite others who have MYZONE at HAC to compete against you or with you, or you can join a club wide challenge.

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28

Exercise Is ADHD MedicationPhysical movement improves mental focus, memory, and cognitive flexibility; new research shows just how critical it is to academic performance. By: James Hamblin | As featured on www.theatlantic.com

Mental exercises to build (or rebuild) attention span have shown promise recently as adjuncts or alternatives to am-phetamines in addressing symptoms common to Attention Deficit Hyperactivity Disorder (ADHD). Building cognitive control, to be better able to focus on just one thing, or single-task, might involve regular practice with a specialized video game that reinforces "top-down" cognitive modulation, as was the case in a popular paper in nature last year. Cool but still notional. More insipid but also more clearly critical to addressing what's being called the ADHD epidemic is plain old physical activity.

This morning the medical journal Pediatrics published research that found kids who took part in a regular physical activity program showed important enhancement of cognitive performance and brain function. The findings, according to University of Illinois professor Charles Hillman and colleagues, "demonstrate a causal effect of a physical program on executive control, and provide support for physical activity for improving childhood cognition and brain health." If it seems odd that this is something that still needs support, that's because it is odd, yes. Physical activity is clearly a high, high-yield investment for all kids, but espe-cially those attentive or hyperactive. This brand of research is still published and written about as though it were a novel finding, in part because exercise programs for kids remain underfunded and underprioritized in many school curricula, even though exercise is clearly integral to maximizing the util-ity of time spent in class.

The improvements in this case came in executive control, which consists of inhibition (resisting distraction, maintaining focus), working memory, and cognitive flexibility (switching between tasks). The images above show the brain activity in the group of kids who did the program as opposed to the group that didn't. It's the kind of difference that's so dramatic it's a little unsettling. The study only lasted nine months, but when you're only seven years old, nine months is a long time to be sitting in class with a blue head.

[Recently], another study found that a 12-week exercise pro-gram improved math and reading test scores in all kids, but especially in those with signs of ADHD. (Executive functioning is impaired in ADHD, and tied to performance in math and reading.) Lead researcher Alan Smith, chair of the depart-ment of kinesiology at Michigan State, went out on no limb at all in a press statement at the time, saying, "Early studies suggest that physical activity can have a positive effect on children who suffer from ADHD."

Last year a very similar study in the Journal of Attention Disorders found that just 26 minutes of daily physical activity for eight weeks significantly allayed ADHD symptoms in grade-school kids. The modest conclusion of the study was that "physical activity shows promise for addressing ADHD symptoms in young children." The researchers went on to write that this finding should be "carefully explored with further studies."

"If physical activity is established as an effective intervention for ADHD," they continued, "it will also be important to address possible complementary effects of physical activity and existing treatment strategies ..." Which is a kind of phenomenal degree of reservation compared to the haste with which millions of kids have been introduced to amphetamines and other stimulants to address said ADHD. The number of prescriptions increased from 34.8 to 48.4 million between 2007 and 2011 alone. The

Electrophysiological plots representing brain processing capacity and mental workload (P3 amplitude) during cognitive tasks that require executive control in children in the experiment and control groups. Red represents the greatest amplitude, and blue the lowest.

(Hillman et al, Pediatrics/The Atlantic) Taken from http://www.theatlan-tic.com/health/archive/2014/09/exercise-seems-to-be-beneficial-to-children/380844/

pharmaceutical market around the disorder has grown to several billion dollars in recent years while school exercise initiatives have enjoyed no such spoils of entrepreneurialism. But, you know, once there is more research, it may potentially be advisable to consider possibly implementing more exercise opportunities for kids.

Overall, the pandemic of physical inactivity, as Hillman and colleagues put it in their Pediatrics journal article today, is "a serious threat to global health" responsible for around 10 percent of premature deaths from no communicable diseases. But it clearly manifests in ways more subtle than deaths, including scholastic performance, which we're continuously learning. I talked last week with Paul Nystedt, an associate professor of economics and finance at Jönköping University in Sweden, who just published a multi-country study that found that obese teenagers go on to earn 18 percent less money as adults than their peers, even if they are no longer obese. He believes that's most likely because of the adversity that obese kids experience from classmates and teachers, which leads to both cognitive and noncognitive disparities between obese and non-obese kids. Because obese children are more likely to come from low-income homes to begin with, that only perpetuates wealth gaps and stifles mobility. Nystedt and his coauthors conclude, "The rapid increase in childhood and adolescent obesity could have long-lasting effects on the economic growth and productivity of nations."

John Ratey, an associate professor of psychiatry at Harvard, suggests that people think of exercise as medication for ADHD. Even very light physical activity improves mood and cognitive performance by triggering the brain to release dopamine and serotonin, similar to the way that stimulant medications like Adderall do. In a 2012 TED talk, Ratey argued that physical exercise "is really for our brains." He likened it to taking "a little bit of Prozac and a little bit of Ritalin." As a rule, I say never trust anyone who has given a TED talk. But maybe in this case that's a constructive way to think about moving one's body. But not the inverse, where taking Ritalin counts as exercise.

Visit www.hachealthclub.com for a complete guide to HAC Summer Camp 2015!

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Registration starts online February 1st!

30

HAC and running were not new to me when I decided to ask Kelly Jones to be my personal trainer. I was taking Body Pump and Spinning classes. And I knew Kelly through friends and the running community.

After years of steadily improving, I had finally run my best times, although it took a couple of years to realize that. Getting older kind of slows you down a little. My times were declining, and so was my attitude. I was not in a good place. I decided to change my nutrition and lose a little weight, and I wanted more muscle definition and a stronger core. Being over 50, I knew I needed a stronger core if I wanted to continue running long distances. I told Kelly what I wanted and she knew exactly what to do with me.

We started meeting 1 day a week in April 2013. I knew I had fairly strong legs from the years and miles of running, but the rest of me was soft. What looked

and sounded like simple exercises and movements were very hard. I remember in the beginning her asking me to do pushups and I barely squeezed out 6! She introduced me to the Bosu trainer and I thought I was walking a tightrope! And my strong legs!? Ha! The simple exercises she had me doing left me walking the next two days like I had just run a marathon!

Throughout the summer the weight dropped and I felt and looked better. I was getting some muscle definition. My running felt easier and effortless. My back felt better and my legs felt stronger. That September I ran the fastest marathon I've run since April 2009, more than 4 years earlier! I felt great afterwards and my recovery was a breeze! I knew it was from working out with Kelly, working on my core.

There was a method to her simplicity. But darned if I could figure it out. She

Lori Culnane

always had me doing a few new moves each week, or a twist to some of the routine ones. I never knew what she was going to have me doing- not one week was like any other. She had me working out outside, on TRX, on the Bosu trainer and ball lifting weights, doing the circuit, lifting weights in the nice new weight room, climbing the ladder, ab work, planks, pushups, mountain climbers, the rope, the slippery ski thing, the big rubber bands around my legs- you name it, she had me doing it!

I had renewed my love for running. That December I ran another race that was faster than the one in September. Knowing because I was getting older that my fastest time would always be behind me, I needed a new challenge. I loved running and I had been venturing out onto some trails for some of my runs. I had completed one 50K that was pretty painful, but that was before I started working with Kelly.

I decided to try a 50 mile ultramarathon. I knew my core had to be ultra-strong to be able to keep on my feet and moving forward for up to 12 hours. Kelly kept me progressing with harder workouts through the spring and summer of 2014. I was running crazy miles, doing marathon distance as long runs, and I never felt better!

I finished my first 50 Miler in September and crushed my personal expectations! Now Kelly has a real challenge- onward to a 100K...maybe a 100 Miler next year!!31

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The holiday season represents the highest probability of distractions and breakdown of normal supervision routines. The following winter water safety tips are a reminder to help families protect their young children as they travel this holiday season.

1CONSTANT EYES ON (CEO) SUPERVISION

Never turn your back on your child around water. It takes just seconds for him/her to be in serious trouble. Segment the supervision responsibilities so there are never questions about which adult is responsible for watching the child and be aware of the distractions unique to the winter months: holiday parties, house guests, etc.

2EDUCATE OTHERS

When traveling to relatives’ and friends’ homes, they may not understand the importance of keeping gates closed, doors locked, closing toilet seats, emptying buckets, etc. Visiting family, holiday parties and celebrations can lead to breakdowns in routine supervision and effective barriers to the water. If a child is missing, look for him or her in the pool or spa first.

3DECORATION HAZARDS

Decorations and lights can pose problems with young children around the house and water. Watch for lights and electrical cords around water, make sure no outside decorations provide a means for a child to climb over a fence or open a locked gate.

4MAINTAIN POOLS IN THE WINTER

Keep pools well-maintained with clear water even if it is too cold to swim. If someone falls in, they can be seen and be helped faster. Pool covers need to be drained of accumulated rain water and free of debris. Ensure any pool and spa you use has compliant drain covers, and ask your pool service provider if you do not know.

5HOT TUBS Install and use a lockable safety cover on your spa. Supervision must be one adult per child due to the high temperatures and turbulence of the water in a hot tub. When young children are in the hot tub, keep the temperature below 90 degrees Fahrenheit and limit exposure to less than ten minutes.

6FENCING Install a four-foot or taller fence around the pool and spa, use self-closing and self-latching gates; ask your neighbors to do the same at their pools.

7SURVIVAL SWIMMING LESSONS

The American Academy of Pediatrics (AAP) states, “lessons may actually reduce the risk in drowning for children ages 1-4 years old.” Infant Swimming Resource goes beyond traditional swimming instruction, by teaching children aquatic survival skills designed to help them survive should they reach the water alone.

ABOUT ISR Infant Swimming Resource (ISR), with it’s Self-Rescue™ program, is nationally recognized as the safest provider of survival swimming lessons for infants and young children. With a primary focus on safety and effectiveness, and as the world’s leading behavioral science based instruction program, ISR is the only choice for parents who are dedicated to their child’s safety, education and developmental needs. ISR’s worldwide network of highly qualified, certified Instructors has successfully delivered over 7 million safe lessons to infants and young children, which have resulted in our record of nearly 800 documented cases of a children utilizing ISR’s survival techniques to save their own lives. For more information on ISR, water and swim safety or to find an instructor in your area, please visit www.infantswim.com. Taken from www.businesswire.com

Winter Water Safety Tips

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