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F I T N E S S

FREE ISSUE

September 2005

core

LLIIFFEE SS TT YY L E S

tra ning

Pilates 101

A crash course for those not in the know Plus: Our favorite Pilates places

Highway to (Junk Food) Hell How to derail vacation food disasters

The Low Negativity Diet Positively good advice for healthy weight loss

Fall Fling in

Steamboat Springs

Two celebrations you shouldn’t miss

Iron Woman: Judith Lenane Our inspiration for the month

Word of Mouth Sur vey Nom inate your favorite ﬁt ﬁnd s

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Free Yourself with Hypnotherapy

Fitness Lifestyles MAGAZINE

Contents On the cover: Low Negativity. Pilates 101 . . . Fall Frolic. . . . . Highway . . . . Iron Woman . . Survey . . . . . .

Smoking Weight Loss Relationships

. . . . . .

. .8 . 13 . 20 . 21 . 26 . 27

Get to the core of Pilates | 13

Features Debra Berndt, CHt Certiﬁed Clinical Hypnotherapist

I am an ACHE Certiﬁed Clinical Hypnotherapist and I can help you use the power of your mind to create the life of your dreams. Contact me for a FREE Consultation and get started on your journey to greater joy, health and abundance available to you right now. BECOME A NON-SMOKER IN JUST ONE SESSION! (Quit with a Friend- Special Discount for 2 back to back sessions)

1776 S. Jackson St, #519 Denver, Colorado (near I-25 and Colorado Blvd.) 303-949-3324 www.hypnodeb.com

Debra has appeared on KHOW AM 630 Wellness Show. She has also been a special guest on Dom and Jane’s Mix 100.3 FM Morning Show and Sunny Mornings with Scott & Lynnie (97.9 FM).

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FITNESS LIFESTYLES | September 2005

Stand Tall The power of posture

Pilates 101 Plus: Find a Pilates studio near you

Hang Loose How to stay long, lean and limber

Captivated by Color Fall in love with autumn in Steamboat Springs

Power Trip How to avoid the pitfalls of vacation junk food

Support for Sore Soles Help for your aching feet

Columns 6

Q&A with Dr. Allie by Allison Fall, MD

Mind of the Matter by Debra Berndt, CHt

Drop a Dress Size by Michael Fall

Crunch by Gary Smy

Taylored Fit by Jeff Taylor

Find out what we love this month | 17

Word of Mouth Sur vey Nominate Your Fit Finds | 27

In Every Issue 17

Love It!

Have A Twosome

Destinations

Cravings

Nutrition/Supplements

Horoscope

Wow! Fitness Lifestyle’s Fabulous Female

Iron Woman Judy Lenane inspires us | 26

F I T N E S S

LIFESTYLES Publisher Thess Ekberg Editor-in-Chief Nichole Taron Business Advisor Arnold Gonzalez Vice President Sales and Marketing Lesha Butler Contributing Writers Debra Berndt Allison Fall, MD Michael Fall Margaret Malsam Donna Sigmond, MS, RD, LAc. Garey Smy Jeff Taylor Bess Vanrenen Joel Warner Tyler Wilcox Creative & Production Six & Six, Inc. 7777 East Hampden Ave. | Suite 230 Denver, CO 80213 Editorial: 720-266-4653 N.Taron@primapublications.com Advertising: 720-266-4652 L.Butler@primapublications.com Fitness Lifestyles is published monthly by Prima Publications, ©2005, all rights reserved. Permission to reprint quote excerpts granted by written request only. Views expressed herein are those of the author exclusively. Activity can be strenuous. It is advised that readers begin an exercise program under the guidance of a qualiﬁed medical professional. Prima Publications has neither investigated nor endorsed the individual doctors, companies, and/or products (“advertiser”) that advertise within the publication or are mentioned editorially, and accepts no responsibility for the information contained therein. Publisher reserves the right to edit all submitted copy. We accept no responsibility for unsolicited materials. Submissions of drawings, sketches, photography or other artwork to Fitness Lifestyles is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval.

September 2005 | FITNESS LIFESTYLES

From the Editor

nother month has come and gone. Have you begun your new Fitness Lifestyle? If not, it isn’t too late to begin. Remember that today can be the first day of the beginning of your new fitness regime. Start now. Check out our article on Pilates [Pilates 101, page 13] for the lowdown on the hottest core strengthening workout around. I’m still perfecting my stances in Pilates, but I already feel the difference in the way I hold my body. I am the unfortunate recipient of two car accidents that have left me with recurring lower back pain. Thanks to my patient Pilates instructor, Sarah Lurie at Pilates Denver, I’m learning how to strengthen those muscles. And, my boyfriend says he can see a difference in my posture as well as my physique. I certainly feel better than ever before. I love my new fitness lifestyle. Last month, my girlfriends and I had the opportunity to try a new workout (new to us at least). Called Plyometrics, this workout is often used by athletes to improve speed and power. Quick movements stretch the muscle before it is contracted. What does that mean? We

FITNESS LIFESTYLES | September 2005

jumped around a lot, did quick lunges, leg presses and totally got our butts kicked. If you’re in the market for something new and challenging, this might be a terrific new program for you to try. Thanks to Jim Reynolds, a personal trainer at Anybody Fitness for showing us the ropes and not letting me quit when I said, “That’s it! I quit.” Women are emotional creatures. I can admit it and I’m not ashamed of it. It adds to our passion and helps keep us motivated. But, when our emotions are putting negative thought patterns into our heads it is so easy to get bogged down with a less than desirable self-concept. As a result, I was so excited to learn about Debra Berndt’s extraordinary and positively good advice [The Low Negativity Diet, page 8] on how to silence those negative voices and get the body and mind you want with positive reinforcement and affirmation. Are you sitting up straight? Probably not. I just picked myself up from a slouch. Well, demonstrating a beautiful posture is a behavior that was not only intended for debutantes and beauty queens. Strong posture can impact your life and presence in a tremendous way. It not only makes you appear confident, it helps keep those core muscles (abdominals and back) strong and long. Some experts also believe poor posture may be associated

Nichole

Taron

with headaches, nerve pinches, ulcers and painful menstrual cramps. So, sit up pretty and read Bess Vanrenen’s Stand Tall [Page 7]. If the fall season has you blue and longing for summer, don’t get discouraged. Get motivated. This month’s Fabulous Female [Fitness Lifestyle’s Fabulous Female, page 28] may be just what you need to re-energize. In 2002, at age 42, Judith Lenane, Cardiovascular Service Line Director at the Medical Center of Aurora, had never run a triathlon. Although she says her biggest fear was failing, she decided to be a participator instead of a spectator. She can now be referred to as a triathlete, having ﬁnished three Ironman competitions, the Super Bowl of triathlons. Don’t let her have all the fun. Whatever activity you choose to engage your passion, now is the time to go for it. Pilates and/or Plyometrics and a positive and reenergized attitude may give you just the inertia you have been looking for. Get out there and ﬁnish your Ironman competition, whatever that may be.

Nichole Taron Editor-in-Chief

This Month’s Advertisers

Angel Project page 3 Bodies by Perserverance page 25 Crowfoot Valley Coffee page 1 Debra Bernht Hypnotherapy page 2 Fitness Gallery inside front cover East West Wellness page 25 Healthetech page 12 GNC pages 19, 21 Life’s Sweet Photo Memories page 14 Ms. Good Body page 25 Pam Pruett - Personal Training page 25 Pilates Bodies page 25 Sandra Leigh Serio - Astrologer page 24 Shape Up Colorado inside back cover Sole Support page 25 Star Trac page 11 Stone Canyon Outﬁtters page 5 Stop Smoking Laser Center back cover Sunless Tanning page 23 UBS Securities LLC page 6

One of these, will get you one of these. Purchase a product or service from any advertiser in this month’s issue and receive a FREE pedometer.* Simply send us your name, mailing address, and a copy of your receipt to: Fitness Lifestyles Magazine 7777 East Hampden Ave., Suite 230 Denver, CO 80213 *Pedometer style may vary from version shown. While supplies last. Offer good through September 30, 2005. Purchases must be made in the month of September 2005 to be eligible for promotion.

Our continuing commitment to Denver. Employing a wealth management approach, we provide customized investment strategies that are designed to help Denver investors accumulate, preserve and transfer wealth. Our Financial Advisors take the time to understand each investor’s needs and goals, and seek to provide investment solutions that are suitable for them. Our full range of financial services includes stocks, corporate and municipal bonds, CDs and annuities, as well as a variety of retirement plans, mutual funds and government securities. We offer access to global resources, which include expanded lending solutions, alternative investments and global research from UBS Securities LLC. For more information, call: 303-486-5610 800-547-3178, ext. 5610 Jeffrey M. Speicher Account Vice President jeff.speicher@ubs.com Gary Smy Financial Advisor gary.smy@ubs.com 4643 S. Ulster St., Suite 1580 Denver, CO 80237 www.ubs.com/fa/jeffspeicher

Q&A with Dr. Allie Fall Lose the Baby Fat

Our Fitness Doc answers your questions.

this month: How to say bye-bye to that post-pregnancy tummy. AND Find out if working out on an empty stomach burns more fat.

I recently gave birth to my second child and am ﬁnished with this whole pregnancy thing. Now, how do I get rid of my lower abdominal “pooch” and ﬁt back into my favorite jeans?

First of all, it’s completely normal and acceptable to wear maternity clothes initially after giving birth. If, however, you’re still shopping at Mimi Maternity and your child is speaking in full sentences, you’ve got your work cut out for you. In order to “lose the pooch” you need to do the following: 1. Eat a healthy, well-balanced diet, preferably spread out over ﬁve or six mini-meals per day. 2. Perform cardiovascular exercise to burn body fat all over the body - we have no say in where the fat disappears from ﬁrst.

FITNESS LIFESTYLES | September 2005

3. Strengthen the abdominal muscles, especially the transverse abdominis, which is the deep muscle that lays perpendicular to the rectus abdominis, or “six pack.” You contract the transverse abdominis by pulling your belly button toward your spine. Visualize lying on your back trying to suck in your lower abs to zip up those jeans. Contract this muscle in the same way during your other abdominal exercises as well. Pilates based or core strengthening exercises will address this area also.

I heard that you will burn more fat if you workout on an empty stomach. Is that true?

No. More likely you will have less energy and your workout will suffer. Therefore, you will burn fewer calories. The burning of body fat stores, as differentiated from the utilization of fatty acids in the blood stream for energy during exercise, is a cumulative process. Confused? Don’t be. The bottom line is that if you want to lose body fat, you need to expend more calories than you consume over the course of time. Now, to fuel that workout, I recommend eating either a small (300 calories) meal two hours prior or a 150-calorie snack 30 minutes prior to your workout.

Dr. Allie Fall is a board certiﬁed physiatrist specializing in sports medicine and rehabilitation. She is in private practice in Denver. Send questions to afalldoc@comcast.net

Stand

Tall Your mom always said to stand up straight. Did you know she was right?

Good posture is good for you. Poor posture may be associated with headaches, nerve pinches, ulcers and painful menstrual cramps. Our experts offer tips to get you on the straight and narrow. By Bess Vanrenen

eople associate good posture with all things prim and proper: tea, beauty pageants, doilies, and debutants. “Girly” adolescents read beauty guides that teach them how to apply makeup, choose their season (you remember: spring, summer, fall, or winter), and stand like a real lady. Youngsters throughout the country with a love in their hearts for Miss America are walking around white, lacy bedrooms right now with books perched precariously atop their heads. Though good posture does give a person a certain air - a sense of poised confidence - it is integral to more folks than just those princess-wannabees. To hear chiropractor Melisa Groelz of Superior’s Bodies In Motion Chiropractic list the ailments associated with bad posture - “high blood pressure, headaches, bad moods, hormonal imbalance, arthritis, nerve impingement, low lung capacity, shortened life span, ulcers, menstrual problems…” - you really get a sense of how important it is. Groelz, who started out as an aerobics instructor, dabbled in personal training, became a Pilates instructor, and is now a chiropractor (who still teaches Pilates) with a special certification in Clinical Biomechanics of Posture, cannot stress enough how important correct posture is to all of us - the girl next door, a world-class athlete, the cat lady, and dear old dad included. Skip Gagnon, another local expert on posture - a certified strength and conditioning specialist and trainer of 12 years who has worked alongside physical therapists and orthopedic surgeons learning to assess posture - would vehemently agree. Gagnon’s career has led him to aid Olympic and World Cup athletes, “balancing their exercise programs to restore optimal posture.” “Poor posture can cause a variety of muscle imbalances, with one side of the joint becoming short and tight and the other side becoming long and weak. Because the body works as a kinetic chain, [if] one joint becomes imbalanced, other areas of the body try to compensate, causing a variety of chronic problems including pain and sub-par performance,” Gagnon states.

“The best course of action,” says Gagnon, “is to figure out where your imbalances are. Typically, a physical therapist, chiropractor, or qualified trainer (CSCS or PES) can help you out with that process.” “Then,” he adds, “make sure to stretch the tight muscles every day, while strengthening the weak muscles at least three times per week with a 48 hour break between each session.” Groelz asserts that a person has to “develop and strengthen [his or her] spinal muscles in order to hold a neutral spinal position.” This process often involves practicing Pilates or yoga, or, ideally, some combination of the two. A number of stretches exist to work on poor posture, which, of course, will vary in importance from person to person. One such stretch is simply standing vertically against a wall daily both to check posture and to train the brain for correct carriage. Throughout the day, a person can do certain things to maintain correct posture. Some of these practices include sitting on a fit ball at work, making sure the computer monitor sits at eye level, and using a document holder when transcribing documents and a head set when talking on the phone. Groelz offers her patients a class on these techniques, which is open to the public (advance reservations are required). Co-owner of Denver’s Maximum Talent Agency Paula X, would agree with the clinical assessments made by Groelz and Gagnon. However, as a modeling coach and former model, she focuses on some added benefits of good posture. “I think posture reflects how you feel about yourself.… [W]hen you hold yourself correctly it shows self-awareness and strength…. How we hold ourselves reflects how comfortable we are with our bodies.” “When you’re doubled over,” she adds, “you’re looking down. You’re not looking up and out.” Looks as though all those cute tikes with high school English textbooks wobbling on their heads have the right idea.

September 2005 | FITNESS LIFESTYLES

The Mind

of the Matter

The Low Negativity Diet Continually telling yourself that you are fat or ugly only reinforces the idea. Debra Berndt, CHt, shows you how to infuse success and motivation into your daily thoughts, and eliminate the negative tendencies of your subconscious.

hen starting a regular ﬁtness regimen, we focus so much energy on the outer body that we forget to take care of our inner world. We look in the mirror or at the scale and mentally punish ourselves for not being good enough. Continuously thinking we are fat or unattractive only reinforces that reality. Words, whether spoken or thought, fuel the energy that forms our bodies, attitude and life. Imagine a tapestry interwoven with highquality silk compared Berndt, CHt to one that is made with low-standard yarn. Anyone can see the difference in the beauty of the textile made with superior materials. Considering each strand as a self-thought, envision the threads that say, “I am beautiful,” compared to the strings that say, “I am ugly and fat.” If lesser strands of thought are used to create our life’s tapestry, we avoid workouts and cheat on our diets. The result is ultimately weaving the fabric of a body that we treat poorly and dislike. Our subconscious mind operates in repetitive patterns. We experience each day with a similar routine. We get dressed, brush our teeth and drive to work with our minds practically on autopilot. Just as our physical reality operates in patterns, so does our thinking. Over two-thirds of our daily mind chatter consists of the same thoughts as the day before. These recurring thoughts come from our subconscious mind. The challenge is to begin feeling self-love when the old habit is the reverse. Just like getting back into a workout schedule, we have to consciously talk ourselves into waking up an hour early so we can get to the gym. Since our subconscious inﬂuences our experience, our conscious mind has to intervene and alter the

debra

FITNESS LIFESTYLES | September 2005

embedded behavior until it becomes our new way of being. To program success and motivation, put an index card next to the alarm clock that reads, “Every day, in every way, I am getting thinner and fitter,” “I am worth it,” or any other phrase that feels right. Since we are still in a light trance when we first awake, this idea will easily enter the subconscious mind. After a few weeks in a new routine, the mind will automatically repeat the inspirational ideas. Too often, our self-talk convinces us to stay in bed and make bad food choices, and we give up. Thoughts precede any action and our thoughts and self-talk are the real culprit for failed fitness goals. Waking up every day saying, “I am never going to lose weight,” is exactly what will happen. Starting the day with enthusiasm ensures that we stay on track, and a body we love will emerge. In addition to cutting back on fatty foods, consider going on a low-negativity diet. Just like tracking points or reducing calories, cut back on your destructive opinions throughout the day. When experiencing a selfdefeating idea, immediately say “cancel,” and replace

it with a constructive alternative. Ideas that represent your low self-image are the blocks that keep you stuck in a rollercoaster weight pattern. When you lose weight without changing the internal dialogue, your discouraging thoughts will ultimately drive you back to sabotaging actions. You cannot be thin and beautiful on the outside, if you hold an inner belief that you are ugly and worthless. Most dieters say they lack willpower, but their will (or thought) is powerfully directed toward failure instead of success. Another helpful exercise is to visualize your goal weight or shape every day. Holding this image in your mind is like placing a carrot for the subconscious to drive toward as it supports your healthy living program. Building a loving relationship within is a powerful component to your fitness regimen. Remember that nurturing beliefs naturally support healthier actions. As your attitude changes, you will see all areas of your life transform. By weaving encouraging thoughts into your day, you create the tapestry of a beautiful you inside and out. Debra Berndt, CHt is a Certified Clinical Hypnotherapist. She offers private sessions in her Denver office on a variety of issues including weight loss, smoking, self-esteem and relationships. Her self-hypnosis programs are available for purchase online at www.hypnodeb.com Call to schedule a free consultation at (303) 949-3324.

Drop a Dress Size Before the Holidays

n my experience as a personal exercise trainer, 80 percent of new clients list weight loss as their primary goal. It is no secret that the majority of people in the United States desire to lose anywhere from 5-150 lbs. and beyond. If you picked up this magazine you are probably in this audience. So, what is the truth on how to lose body fat? It’s simple. Eat less and exercise more. If it is that simple, then why don’t more people do it, you may ask? That is simple also. We love food more than we love to exercise. Refer to Debra Berndt’s article last month, Heal Your Food Relationship. Debra will get you started in the right direction, enabling you to fall out of love with the foods you eat. The following information will give you a few tips on how to realistically eat less everyday and still consume enough quality calories to be nutritionally sound and healthy. To refresh your memory from my article last month, I gave you the five ingredients that make up the recipe for an optimal exercise/ weight loss program. They are cardiovascular conditioning, nutritional insight, strength training, flexibility training, and mental acuity. For most of you, the ingredient that will allow you to make the most significant change in body fat loss, in the shortest timeframe, is nutritional insight, specifically, the amount of calories that you eat each and every day. With a few simple adjustments, you can improve your nutritional habits (calories consumed and what is consumed) by 25 percent this week, and that is just the beginning. In contrast, you will only be able to improve your calorie burning (fitness level and metabolism) by a smidgeon. Last month I recommended that you begin exercising aerobically and combine that exercise with sound “old school” nutritional principles. I gave you the cardio component first because developing a progressive exercise habit for the rest of your life is the ingredient that will allow you to keep the weight off. I did not want to give you sweets before I gave you your vegetables. So let’s get to it. This is Nutrition 101. Think of your body like a bank account . . . of energy (food) calories going in by eating and calories going out through metabolism, lifestyle, and exercise habit. In order to lose body fat (weight) you must expend (burn) more calories than you consume (eat). This is called the energy equation. It isn’t a secret formula, is it? No. It is only the number one rule for weight loss everywhere in the world. This is the opposite of most of your checking accounts, where you want more deposits going in than expenses going out. If you deposit more money into your

michael e. FALL, CFT

They’re baaack. The holidays are just around the corner. Avoid last minute stress about your weight and shed a few pounds now with Michael Fall’s easy to follow plan.

checking account than you spend, you will eventually be able to open a savings account (body fat accumulation on your thighs, hips, abs, and upper arms). You get the picture? Now get this. You are probably already very good at spending . . . cash. You just need to begin spending energy as well as your cash, and apply the following sound nutritional habits and you will get the body you deserve. Everybody gets the body they deserve eventually, based on the choices they make. Commit to making a few changes around eating and exercising and drop a clothing size before the holidays. To make a 25-50 percent change in your current eating habits commit to the following. First, truly understand what a serving size is with all the foods you eat, and then commit to only enjoying that amount. As adults, most of us eat the same foods week-in and week-out. Take the time to figure out what a serving is for these foods and enjoy them. Second, eat a serving or two of vegetables and a moderate calorie salad at every lunch and dinner, in addition to a serving of lean protein. A moderate salad is filled with greens and raw vegetables and is light on cheese, bacon, eggs, croutons, and dressings. Hint: Weight Watchers, the most successful weight loss company in the world, counts these as free calories on their program. Third, use starchy carbohydrates (breads, pasta, rice, potato, etc.) based on your current ability to burn calories. If you are not very active and/or fit, you do not need more than four servings of starch in a given day. If you are more active and/ or fit, your body (muscles) will require more starchy carbohydrates to perform. Consume 12-20 percent of your total daily calories from lean protein choices. And finally, drink more water and water based beverages throughout the day. Water plays a vital role in maintaining a variety of bodily processes, such as: • • • • • •

Transportation of nutrients Digestion Maintenance of body temperature Movement of metabolic waste Lubrication of joints Serving as a medium for thousands of chemical reactions • Reduction of ﬂuid retention Don’t miss next month’s column You Must Lift Weight, to Lose Weight, where I will give you the foundational muscletoning exercises so you can begin to sculpt the ﬁgure you are already creating by eating a little smarter and moving aerobically on a regular basis. Always consult with your primary care physician before beginning any exercise program. Have a productive four weeks.

This is what your plate should look like when you apply the below-mentioned recommendations. Michael Fall, CFT, is a Personal Trainer and owner of Results, Personal Training Center, in Denver. Email questions or comments to Michael at resultsetc@comcast.net.

Serve It Up Eating healthy portions doesn’t have to be rocket science. Columbia University’s website on health, ﬁtness and nutrition, goaskalice.com, has simpliﬁed the science of “servings” with these helpful analogies. Clip this section out and stick it in your purse for an easy to reference to guide.

Breads, Cereals, Rice and Pasta

One serving = 1slice of bread or ½ cup of cooked rice, pasta or cereal. Think of it as: 1 serving of bread = a plastic CD case 1serving of rice or pasta = half of a tennis ball

Vegetables

One serving = ½ cup of raw or cooked veggies or 1 cup leafy raw vegetables. Think of it as: 1 serving of broccoli = a light bulb 1 serving of potato = a computer mouse

Fruits

One serving = 1 piece of fruit or a melon wedge, ¾ cup of juice, ½ cup canned fruit or ¼ cup dried fruit. Think of it as: 1 serving of fruit = a tennis ball

Milk, Yogurt and Cheese

One serving = 1 cup of milk or yogurt or 1.5-2 ounces of cheese. Think of it as: 1 serving of cheese = a ping-pong ball

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts

One serving = 1.5-3 ounces of cooked lean meat, poultry, of ﬁsh; 1-1.5 cups of cooked beans; 2 eggs or 4 tablespoons of peanut butter. Think of it as: 1 serving of poultry of ﬁsh = a deck of cards or a woman’s palm 1 serving of cooked red meat = a hockey puck 1 meatball = a ping-pong ball

Fats, Oils and Sugars

This includes alcoholic beverages and high fat and/or sugar in foods, such as cheese, ice cream, and French fries. Think of it as: 1 serving of peanut butter = a ping-pong ball 1 serving of white wine = ½ small wine glass

September 2005 | FITNESS LIFESTYLES

Crunch Crunch 10 Questions to ask before investing

hether you are choosing a new gym or considering an investment, there are many items to consider. With investing, for example, some people will analyze an opportunity from every conceivable angle, while others may be more intuitive when it comes to deciding what to buy. Successful investors usually follow a checklist before they make any purchase. With choosing a gym, the checklist may include location of gym, its facilities and equipment, frequency of organized programs, and, if you have young children, child-care services. In her book Beyond the Basics: How to Invest Your Money Now That You Know a Thing or Two (Simon & Schuster, April 200), Mary Farrell outlines 10 important questions for investors to consider. A successful investor will know the answers to each of theses 10 questions, listed below. If you are not certain you know and are comfortable with your answers, don’t buy. Do not expect perfection when you answer these questions. The goal here is to increase your comfort level before you make any changes to your portfolio.

2. Have you done all your rebalancing?

1. Have you considered the basics?

Remember the basic rule of thumb: if you are going to need the money in the short term (to pay upcoming college tuition, for example), consider investments such as short-term Treasuries or cash equivalents like CDs and money market accounts.

gary

Smy, MBA

Before you invest, you need to take care of the basics. Make sure you have a Rainy Day reserve fund built up and pay down you high interest debt before investing.

The different pieces of your portfolio will grow at different rates. Just like driving on I-25, each lane of trafﬁc is moving at different speeds. Once establishing the proper mix of stocks, bonds, and cash make sure to rebalance your portfolio at least annually.

3. Do you know this investment inside and out?

How, exactly, does that company whose stock you are thinking of buying make its money? Who are its competitors? Why will the company do, or continue to do, well? If you cannot answer these questions with certainty and conviction, you should ask yourself the next question:

People fall in love with the same type of investment over and over again. The question to ask is whether what you are thinking about buying is similar to something that you already own. If you have 10 individual stocks that fall into the large-cap growth category, do you really want to own a large-cap growth mutual fund as well? Would you be better off diversifying a bit?

9. Does it ﬁt?

Will the investment help you diversify your portfolio, or do you believe that the investment may have considerable upside in the next few years?

5. Is this the best example?

10. Can I live with this investment?

4. Why are you buying it?

Having done all your research, you have concluded that buying a large-cap growth fund is the way to go. But, is the fund you are thinking of investing in the best large-cap fund there is? You have done all this work to ﬁnd the right asset class, take the extra step and ﬁnd the “best in class.”

6. Will you need the money soon?

If you are investing for the long term, stocks have usually provided the highest

FITNESS LIFESTYLES | September 2005

8. Do you already own it?

If you have spent a great deal of time creating an asset allocation plan, do not discard it just because an intriguing opportunity has come along. On the other hand, be ﬂexible enough to take advantage of opportunities if they can be incorporated strategically into your overall plan. A ﬁnancial plan should not become a straitjacket.

7. Do you have time on your side?

returns. If you have a shorter term time horizon you should generally have more bonds and cash in your portfolio.

Make sure that the investments you hold do not provide you with more of a roller coaster ride than you are willing to stomach. Like choosing a gym, taking a moment to go through your checklist might save you time, money and headaches in the long run. Equally important, a plan can help keep you from deviating from your short and long-term goals, both ﬁnancially and physically.

Gary B. Smy, MBA, is a Financial Advisor at UBS Financial Services in the Denver Tech Center. For more advice from Gary, visit www.ubs.com/team/jsgs or call 303-488-0882.

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10:36 AM

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Taylored Fit Get your back on track Core training can help you say bye-bye to back pain

nyone out there with a sore back from yard work or lifting a child? Read on, as I think that you may want to investigate a new workout system that could improve your quality of life. Core Training (CT) is currently a popular method of ﬁtness training. As you develop your ﬁtness program, I encourage you to incorporate CT exercises for a balanced workout. As you will see, it helps with posture, strength and form in daily activities as well as workouts. The core of our bodies is the abs, obliques, back and pelvis – basically, everything below the shoulders and above the hips. The core is our bodies’ “trunk”- it’s what keeps us stable and gives us good posture. We use our core in every movement we do – from sitting at the computer, driving a car and lifting a child, to working out at the gym. All of the muscles in our core constantly work in unison to help us move with stability, strength and without pain. The stronger we are in our core, the better for us as we age – particularly for those with posture, back or strength issues. Weight training often isolates a single muscle group – biceps, pecs, etc. CT is different. A core exercise will engage all of the muscles in the trunk area to work together, not just one. So, you will engage the three layers of abdominals in front of the spine as well as the many muscles in the back when doing a core exercise. In fact, poor posture commonly stems from weak back muscles. CT actually

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TAYLOR

conditions these muscles, along with the abs and smaller support muscles around the rib cage, to hold our bodies in place. When our core muscles are weak, we have poor posture, a possible side effect being lower back pain. To begin, here are some easy recommendations: If you work at a computer, sit on an exercise ball. Just sitting on it will engage your core muscles and count as a core exercise. If you are at a gym, stand on a Bosu ball and do your weight isolation exercises such as bicep curls, triceps extensions and shoulder presses. You will turn your lifting workout into a core workout as well. You can also do many exercises just sitting on an exercise ball. When you’re ready for more, try a yoga or a Pilates class, or an exercise class that uses the Bosu exercise ball. Also, you might consult a personal trainer for some daily exercises you can do with the exercise ball or medicine ball. Finally, there are tons of books available on CT. Whether you are an experienced athlete or a beginner, CT is vital to your success. You will feel stronger faster, have fewer injuries, and improve your posture. It won’t replace your other strength and cardio workouts but should be an integral part of your exercise program.

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Jeff Taylor is the National Physique Committee Colorado Chairman and is on the Board of Directors for the Colorado Governor’s Council for Physical Fitness. Visit www.jefftaylor.com or email jtaylor@jefftaylor.com.

September 2005 | FITNESS LIFESTYLES

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Listen up class. Don’t be embarrassed if you don’t fully understand what Pilates is all about. That’s why we’re here. You’ve seen the celebs. You’ve heard the stories. Now, get ready for a crash course on the what and why of Pilates. By Nichole Taron

nless you’ve spent the last few years completely cut off from modern civilization, you’ve heard of Pilates. Yes, you may even know someone who practices it. And, maybe you’ve read about or seen the endless line of models and celebrities who swear by it’s effects for creating general strength and toning as well as

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Pilates “It can be a very challenging workout for the athletic person, or a very gentle workout for individuals who have rarely or never exercised,” says Amy de Sa, owner of Pilates Denver in the Denver Tech Center. Hmmm…did she say “individuals whom have rarely or never exercised?” Well, I might know someone who falls into that category. I began my Pilates experience a little over a month ago. I was nervous when I saw the exercise equipment. It looks like apparatus that might be used to train agile acrobats or to torture women accused of witchcraft. But, I stand as testament that one needn’t be accustomed to dangling gracefully from a trapeze to acquire a healthy degree (I’m still working on my technique) of skill on the Pilates equipment. And, with a caring and skilled instructor guiding your movements,

child, he believed that if a person could gain strength in the muscles of the abdomen and back, as well as gain flexibility, many health problems could be overcome. From dancers to athletes, celebrities and regular folk, followers swear by his methods for modeling long, lean physiques. “The Pilates method enables you to tone and tighten, build strength and flexibility – without adding bulk,” says Leah Busam, owner of Pilates Bodies in Denver. Pilates does so by strengthening groups of muscles, rather than isolated muscles, as well as improving flexibility. “I actually grew an inch [after beginning a Pilates workout],” says Busam. Although Pilates poses may look similar to yoga, de Sa says Pilates is much more fitness and exercise oriented. “[Pilates positions] are not held…for long periods of time,” she says, “rather they are flowing movements which require control, strength, coordination and flexibility.”

Photo courtesy of Pilates Denver

Who Beneﬁts from Pilates?

Amy de Sa, owner of Pilates Denver practices the ﬂoor or mat version of Pilates.

a pre- and post-pregnancy workout regimen. But, that doesn’t mean you really understand it. I didn’t. I had seen the perfectly toned postpregnancy bodies and heard of the creator, Joseph Pilates. I also had developed the idea that it was just a more intense type of yoga, very expensive and probably boring. I stand corrected.

paving your road to a Pilates body will be smooth and fun. That’s right. I said “fun.”

The Beginning

According to most Pilates followers, Joseph Pilates developed his technique of strengthening the core (basically the trunk of your body, from shoulder to shoulder and hip to hip) sometime before 1926. Ill as a

It’s always best to check with your doctor before beginning any exercise regimen. Disclaimer aside, most doctors would agree that a strong core is beneﬁcial to anyone. From serious athletes to bodybuilders, to moms who lug small, wriggling children around, centering your center is essential. “Without a strong core, the body can often move in ways that it was not designed for, ways that cause injury,” says Sarah Lurie, a certiﬁed Pilates instructor at Pilates Denver. “Pilates can be great for people with moderate and even severe spinal issues by teaching someone how to move and by conditioning the body to move with more decompression,” Lurie continues. Pilates is commonly used as a rehabilitative program to help recover from back pain. Busam began the exercise because of chronic low back pain. “It [Pilates] was the only thing that ever cured [the back pain].” A strong core is also helpful during pregnancy. Keeping those tummy and back muscles trained will help not only help carry little junior while he lives inside you, but proponents claim it helps your body spring back to its pre-pregnancy form quicker. continued on page 16

September 2005 | FITNESS LIFESTYLES 13

continued from page 13

Mat vs. Reformer

Pilates can be done two ways: on the floor on a mat or on specialized equipment that includes the Reformer, the Cadillac and the Chair. Mat work was designed first, and is said to be more difficult abdominally. A benefit of using equipment such as the Reformer, says de Sa, is that it adds resistance training – beneficial for toning and strengthening the upper and lower body and spinal structure. “The equipment affords more of a tactile sense of where you are in space with the resistance, therefore accelerating the process,” says Alana Norman, co-owner of Pilates in the Pines, in Castle Rock. Another difference in the two methods is the price. Mat work tends to be less expensive. Ten Mat sessions in the Denver area generally cost around $130, while 10 Reformer classes range from $225-$550. A good way to get closer to the low end of that scale is to partner up with one or two friends and take a semi-private Reformer class. Many studios offer this option or other special pricing plans. I take my class with two girlfriends and it is comforting to see that my legs aren’t the only ones shaking in certain poses. Plus, we laugh at ourselves and that makes it not seem like working out. Whichever form of Pilates you choose, it’s best to begin under the guidance of a

trained and certified instructor. The poses require a certain level of knowledge and understanding of the abdominal muscles (some of which I didn’t even know I had until I felt them, sharply, for the first time, after my inaugural Pilates class). De Sa says not all Pilates exercises are appropriate for all students. “When learning from a certified Pilates instructor, you will learn what exercises are appropriate and the most beneficial for you to do as well as how to perform the exercises correctly,” she says. I can testify that my instructor routinely has to correct my form (although I like to think this is occurring less often). On a few occasions, I felt physical pain in my lower back (years of auto accidents). I immediately told my instructor, as anyone should when a workout doesn’t feel “right.” However, once she corrected my pose, the pain went away and the exercise actually made my back feel better. For me, this was a phenomenal discovery.

What’s the Bottom Line?

If you’re looking for a workout that will trim and tone your body while increasing your ﬂexibility and allowing you to carry your body correctly, Pilates might be for you. If you’re looking for a workout that can make you sweat and get your heart rate pumping, Pilates might be for you.

If you’re looking for a workout that is lowimpact, Pilates might be for you. If you’re looking for a workout that will strengthen and possibly repair chronic low back pain as well as other ailments, Pilates might be for you. If you’re looking for a routine to compliment your own workout, core strengthening can and according to most trainers, should, be incorporated into almost all workout regimens. Therefore, Pilates might be for you. Colorado is full of friendly, knowledgeable and well-trained Pilates instructors. If you haven’t found a workout that speaks to you yet, give Pilates a try. It may resonate more in you than you could ever imagine.

LocalChoices

Here are a few Pilates Studios and/or Trainers in your area: Center Strength Pilates Studio is located at 1000 S. Gaylord St. in Denver. For information, call 303.333.6674. Performax Pilates Studio is located at 5920 S. Estes St., in Littleton. For information, call 303.932.2500. Pilates Bodies owned by Leah Busam, is located in Denver at 2208 S. Kearney St. For more information, visit www.pilatesbodiesofdenver.com or call 303.394.6002. Pilates Denver owned by Amy de Sa, is located at 5201 S. Yosemite, Suite 201, in Greenwood Village. For more information, visit www.pilatesdenverstudio.com or call 303.779.0164. Pilates in the Pines co-owned by Alana Norman and Cathy Bosson, is located in Castle Rock at 7280 Lagae Rd., Suite J. For more information, visit www.pilatesinthepines. com or call 720.733.9307. Pilates Movement for Life, owned by Cindy Freeding, is located at 5709 Olde Wadsworth Blvd, in Arvada. For information, call 303.422.3363. Pilates Reformation Studio is located at 500 S. Cherry St., in Glendale, at the Cherry Creek Athletic Club. For information, visit www.pilatesreformation.com or call 720.941.8971.

Photo courtesy of Pilates Bodies

Pilates Within is located at 100 Monroe St. in Denver. For information, call 303.320.6899.

Premier Pilates and Wellness, coowned by Lori Weinstein and Lisa Grafner, is located at 205 4th Street in Castle Rock. For information, visit www.premierpilates.us or call 303.688.6117.

Pilaties instructor Emily Gunlock, right, corrects a client’s form at Pilates Bodies. FITNESS LIFESTYLES | September 2005

The Pilates Institute, co-owned by Camille Tang and Wendy Adams, is located at 10146 W. San Juan Way, in Littleton. For information, visit www.pilatesinstituteco.com or call 303.979.3778.

LOVE COMFORTABLE, COOL CLOTHING Bali Dog yoga gear is the brainchild of Telluride resident Alicia Nogueira. Bright colors and hand-painted inspiring images come together with comfortable materials to create clothing you can practice Downward Facing Dog or Sunday Afternoon Sitting on the Sofa poses. BaliDog apparel is completely hand made and hand painted individually, piece by piece, before it is sewn together. Visit www.balidog.com to customize your order. Cream Lotus Mat Bag, $79; Budha Pants, $79. Kids sizes also available.

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LOVE YOUR JEWELRY

Everyone needs a guardian angel. Each year since 1993 Evergreen Fine Art has designed a sterling silver angel pendant to beneﬁt Mount Evans Hospice in Evergreen. Measuring approximately 1 inch, these sterling silver angels start at only $35. Visit www.evergreenﬁneart.com to see entire collection.

LOVE YOUR SKIN

LOVE YOUR LOVED ONES Flowers and candy are so passé. All natural, preservative free Edible Arrangements fruit bouquets are the healthy, unique way to brighten anyone’s day. Prices vary from $45-$200. Visit www.ediblearrangements.com or call 303-773-2400 or stop by the store at 7422 S. University Blvd.

DermaQuest Skin Therapy Peptide Mobilizer (standing) stimulates the development of new collagen I, III, and elastin ﬁbroblasts. Age management formula evens skin’s texture and reﬁnes wrinkles while thickening skin. A-RO BALSAM (on side), by kNutekteraputek, contains strong concentrations of Oxygen Plasma and MSM. A-RO BALSAM mimics the blood’s ability to carry oxygen into cells, triggering the formation of collagen and elastin. Use on scar tissue, wrinkles and problem skin such as Acne Rosacea. Available at Skinplicity, 612 Washington St, Suite 121, in Denver. Call Lynn O’Conner at 303-830-7546.

September 2005 | FITNESS LIFESTYLES

HangLoose

Stretching keeps you long, lean, and limber and may help prevent injuries in old-age. By Tyler Wilcox

rom childhood days in physical education classes to sessions with personal trainers, we’ve been taught that stretching is a vital part of any exercise routine. What is perhaps most appealing about this activity is that it’s accessible to pretty much anyone, whether you’re in top physical condition or (like most of us) somewhere below that line. You could be a professional athlete or a full-time desk jockey. Stretching doesn’t require any specific athletic skills or equipment; all that’s needed is some spare time and a little open space. But like any physical activity, there’s a right way and a wrong way to go about stretching. The benefits of regular and correct stretching can be great and long lasting. The harm done by improper stretching can have equally negative effects. When should you stretch? Most people will tell you that it’s best done before you physically exert yourself. Not so, according to Nan Fitzgerald, fitness director at Pulse Fitness Center in Boulder. “You should warm up before exercise with some brisk walking to get your core temperature up,” she says. “It’s hard, because some people just have to stretch before exercise, almost superstitiously. But you don’t want to stretch cold, stiff muscles. That can potentially do damage to the muscle fibers. It’s more important to stretch after your exercise of choice. It keeps your muscles limber and long and increases flexibility.” One of the most commonly heard catch phrases in gyms all over the country is “No pain, no gain.” But

FITNESS LIFESTYLES | September 2005

this credo shouldn’t apply to stretching. Start off with an easy stretch, which should last between 10-30 seconds and should cause you to feel only a mild tension that should diminish slightly as you hold the position. The easy stretch should be just that: easy, comfortable. After that, move on to the developmental stretch by going a fraction of an inch further than before and hold it for 10-30 seconds. The tension should diminish slightly—if it doesn’t, ease off a bit. The developmental stretch is extremely good for the muscles and increases flexibility. Two important things to note: first, when stretching, do not bounce. It can unduly strain and damage the muscle fibers. Stay in the same position for the duration of your stretch. Second, monitor your breathing. “A good rule of thumb, I’ve found, is that when you stretch, you should always be able to breathe deeply,” says Fitzgerald. “If you can’t take big, full breaths, then you’ve gone too far. And you definitely should not be holding your breath.” Breathing should be steady and rhythmical, exhaling slowly as you bend forward. The physical benefits of incorporating stretching into your daily routine are many. It makes your body feel more relaxed by reducing muscle tension. It improves coordination and increases your range of motion. And because a well-stretched muscle resists stress, it can prevent injuries such as muscle strains and torn ligaments. The benefits can be even more long term, according to Fitzgerald. “We attribute a lot of old-age injuries like broken hips to simple wear and tear,” she says. “But lack of flexibility is the major cause for a lot of that. I liken it to owning a car: if you take care of it like you should, changing the oil every few months and doing what’s recommended, the car is going to stay in good shape for a longer time. If you don’t do those things, you’re going to have problems later on. It’s the same with your body.” The benefits need not end with the physical, however. Taking just a few minutes out of your day to stretch can be an excellent way to relieve stress and develop body awareness.

Have a Twosome Trainer of the Month

Pam Pruett

t’s not always eas not always easy to get the skinny on working out - right. In the battle of the bulge, a personal trainer might be just what you need to get on track. A personal trainer can guide your nutrition, keep you motivated, and provide a workout regimen tailored to suit your capabilities and desires. Each month, Fitness Lifestyles features a different local professional in the fitness field. If you like what they have to say, give them a call. If they don’t seem like the right fit, pick up next month’s issue. It’s that simple. After a very successful experience in weight loss through exercise and better eating habits, Pam Pruett knew her true calling was to help others with their fitness goals and to have them experience that same great feeling of achievement. After becoming certified as a Personal Trainer and Group Fitness Instructor through The American Council on Exercise (ACE), Pam began training individuals and teaching Kickboxing classes. She is currently working towards her black belt in Tae Kwon Do and ACE certification as a Lifestyle and Weight Management consultant.

Fitness philosophy/Training style:

My training style is to keep the ‘personal’ in personal training. Every person is different and every person’s workout should be as well. I want my client to remember their goals are their own and it is my job to help them reach those goals. I train clients in their homes with their equipment so they can learn and progress within their program. I also train in smaller gyms where the client feels more comfortable.

Best workout advice for beginners:

After you check with your doctor and you begin working out, remember your body didn’t get out of shap. This is a process. Begin with the end in mind and stay focused. Remember to not beat yourself up today for something that happened yesterday. If you had a bad day and did not make the best choices, that is all right, just regroup and remember what triggered your lapse so you can recognize it the next time and move forward.

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Biggest myth about working out with a personal trainer: That having

a personal trainer will magically get you to your goals. The truth is you still have to do the work. Working with a personal trainer provides an efﬁcient plan to achieve your goals while pushing you to the next level. There are many different types of trainers, ﬁnd one that works for you.

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Favorite Colorado outdoor activity:

Rollerblading, it can be done almost year round in Colorado and with the variety of recreational trails you can always vary your route and intensity.

Who should use a personal trainer? Anyone, from moms wanting to keep up with their children to people who just want to get through the day without becoming breathless - especially anyone who is unsure of what, or how, to perform any type of exercise within a program.

Advice on keeping motivated to work out: Celebrate the little successes. Always have your long-term goals in mind, but don’t forget about the smaller goals and achievements that were accomplished along the way. This is a life changing experience not just a quick ﬁx. You get out what you put into it, so always try for 110 percent and enjoy the journey.

Any special packages available? Yes, currently if you buy three sessions, your ﬁrst ﬁtness assessment and program design are free. For existing clients I always offer a free session when someone they referred buys two sessions. Do you know someone who would make a great Twosome? A personal trainer, osteopath, chiropractor, nutritionist, yoga instructor…you get the idea. Send us their name and contact information and you might just see their face in our pages. Email information to N.Taron@primapublications.com or mail to Fitness Lifestyles/Editorial, 7777 E. Hampden Ave., Suite 230, Denver, CO 80231.

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Destinations Captivated by Color

Fall in love with autumn in Steamboat Springs

For spectacular scenery and great outdoor recreation, Steamboat Springs is the place to visit in the fall. Visitors can explore thousands of square miles of stunning golden landscapes and enjoy mountain hiking, biking, and picnicking in nearby Routt National Forest, two wilderness areas and

ne of our favorite hiking trails and picnic spots is Fish Creek Falls. The thundering waterfall plunges 283 feet and sprays water gently over hikers crossing the wooden foot bridge on the trail. We like to picnic in one of the many secluded picnic areas off the trail going down to the falls. The trail climbs six miles up to Long Lake and the Continental Divide. A scenic area for biking and hiking is Rabbit Ears Peak, a distinctive landmark consisting of two volcanic plugs that have eroded into a pair of 100-foot pinnacles resembling rabbit’s ears. Steamboat hosts two fall festivals to celebrate its peak of Aspen colors on Sept. 17. The 15th Annual Mountain Brewfest features great breweries in Colorado, Utah and Wyoming from noon ‘till 5 p.m., at the base of the ski area next to the Torian Parking Garage. Admission is by ticket for those 21 and over. Also on Sept. 17, the 10th Annual Madness de Vine, an international food and wine tasting event with live and silent auctions will benefit the Perry Mansfield Performing Arts Camp. For more information on this elegant mountain-top event at the Steamboat Ski area, visit www.perry-mansfield.org.

The author’s grandchildren, Liz, Nick, and Matt Malsam pose beside Fish Creek Falls bridge.

This is the last weekend until ski season starts that visitors can ride on the gondola to the top of the ski area and then hike or bike on more than 40 miles of trails traversing the ski area. Mountain bikes and helmets can be rented from the base area and taken on the gondola at no extra charge. For more information, visit www.steamboatchamber.com, or call 970-879-0882 or 877-754-2269 for Steamboat Central Reservations.

Photo courtesy of Steamboat Springs Resort Chamber - David Epperson.

three state parks.

Photo by Mark Malsam

By Margaret Malsam

FITNESS LIFESTYLES | September 2005

Steamboat Springs is ﬁlled with brilliant autumn scenery.

Cravings Cravings

Power Trip

A vacation doesn’t have to mean a break from eating right

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By Joel Warner

acation - the word brings to mind exotic locales, worry-free days… and more often than not, fatty foods. That’s right: When people take a break from the rat race, they’re also likely to take a vacation from healthy eating. “At home you know the healthier restaurants around. If you go to someplace new and haven’t done your research beforehand, it’s hard to get healthier food choices,” says Suzanne Farrell, MS RD, Colorado spokesperson for the American Dietetic Association. This means you’re more likely to stop in to a fast-food restaurant or grab unhealthy snacks at a gas station. Plus, between jet lag and busy days of sightseeing, it’s easy to miss breakfast or lunch and then make up for it by eating too much for dinner. But your well-deserved vacation doesn’t have to be this way. All it takes is a little preplanning and creativity, and your vacation will be a treat for your stomach as well as your nerves. When you arrive at your destination, take a few minutes to shop around before deciding where to eat. Peruse menus and look for restaurants offering chicken, turkey, ﬁsh and vegetable options, and especially baked or broiled entrees. Chinese restaurants are often good choices, since they offer a variety of vegetable-rich selections. When you ﬁnd the right eatery, don’t be afraid to split a large entrée between several people while also ordering several appetizers or request that side of French fries be replaced by a salad. It’s also a great idea to pack snacks for the trip (see sidebar for suggestions). That way,

you’ll have a healthy pick-me-up if you miss lunch or need a quick ﬁx between meals. “The key is to stay at as best a schedule as you can, eating every four hours,” says Shannon Coyne, RD, of the Eating Disorder Center of Denver. Above all, don’t forget to enjoy yourself. It’s your vacation and it’s OK to indulge yourself—as long as you don’t go overboard. “If someone generally eats healthy at home,” says Diane Moyer, MS RD CDE, a Denver nutritionist, “allowing themselves to enjoy a nice meal when they are away and not worry about it is what I’d recommend.”

Snack Happy Here’s a list of light-weight, healthy foods to pack in your suitcase, perfect for a picnic on the beach or an energy booster while you’re cruising down the highway. If you’re driving, consider bringing a cooler for sandwich ﬁxings, drinks and fresh fruit. • • • • • • • • •

Dried or canned fruit Baby carrots and sliced vegetables Low-fat granola or sports bars Whole-grain crackers String cheese Homemade snack mix of nuts, fruits, seeds and whole-grain cereals Pretzels Baked chips and low-fat bean dip Low-fat popcorn

•

Hummus and soft tortillas

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Nutrition Can cooking oil promote weight loss?

n January 2005 a new brand of oil called Enova Oil came onto the U.S. market. Studies in Japan suggest that using Enova Oil in place of other oils may support minor weight loss. Enova Oil still contains the same amount of fat and calories as other cooking oils but it is made from a patented process carried out in a laboratory. This process alters the oil resulting in an increase in diacylglycerol (DAG) and a decrease in triacylglycerol (TAG), both are naturally occurring main components in conventional oils. In conventional oils TAG is the predominant component and DAG is found in small quantities. Simply put, the lower intestines treat these DAG fats differently. Instead of being repackaged and stored as fat, the DAG molecules are ﬁltered in the bloodstream and broken down in the liver. Basically, more fat is burned and less is stored. Light in color and mild in taste, Enova Oil has been given GRAS status - “generally recognized as safe” - by the Food and Drug Administration (FDA), which means it can be used for home cooking, as well as an ingredient in salad dressings, mayonnaise, spreads and other processed foods. Enova Oil

contains more polyunsaturated fat and less of the healthier monounsaturated fats contained in olive and canola oil. Enova Oil is very low in saturated and trans fats too. There is no evidence that there are negative results from using Enova Oil resulting in impaired or altered fat soluble vitamin absorption, but one study showed elevated liver enzymes. In addition, the company has declined using Enova Oil in infant formula without stating a reason. As with other fat debates previously, balance is the key. Avoid making Enova Oil the only oil you use. Continue using monounsaturated oils in moderation for the healthier fats. Use Enova Oil sparingly to ensure lower dietary fat absorption. Enova Oil looks promising but I am not totally sold on it for replacing the olive and canola oils in my cupboard. Remember when margarine came out to replace butter…and later we found out about trans fats being far worse than saturated fats. It is best to use caution.

— Donna Sigmond, MS, RD, LAc

Supplements Phosphotidylserine

Is it a memory miracle?

hosphatidylserine (PS) is a phospholipid, a type of fat that is found in every cell in the body and in higher quantities in the brain where it helps keep memory-related pathways functioning properly. Research indicates that PS levels naturally decline with age as does the ability to remember things. Depression may also be a development of age related PS deficiency. Small amounts of PS are found in rice and green leafy vegetables. However, commercially prepared supplements offer a concentrated source. The Food and Drug Administration (FDA) has announced two qualified health claims for PS. The first states that PS may reduce the risk of cognitive dysfunction in the elderly. The second claim states that PS may reduce the risk of dementia in

FITNESS LIFESTYLES | August 2005

the elderly. Note that most supplements sold do not carry a health claim because the FDA requires that the product must be safe and that there is support for the claims at the levels for intake. PS was once manufactured from cow’s brains but due to concerns for cross-species infection such as mad cow disease supplements are now made from soy lecithin. Start with 100 mg once at breakfast and once at lunch, each with a full glass of water. Lower your dosage if symptoms of insomnia arise. Then build your dosage up to the recommended dose over a few weeks. It will take about three to nine months for noticeable results. It may take longer if stress related conditions exist.

— Donna Sigmond, MS, RD, LAc

Donna Sigmond, MS, RD, Lac. is the Owner and Practitioner at East-West Wellness. She is a Registered Dietitian/Bionutritionist, NCCAOM licensed Acupuncturist and Chinese Herbalist. For information, visit donna@ewwellness.com or call 303-554-1600.

Support for Sore Soles Your feet carry the weight of the, well, you. A custom orthotic may be one way to make sure your tootsies are in tip-top shape. Oh, and it doesn’t have to break the bank.

t’s official. As women, our soles suffer. Shoes are our weakness and not proper fit, comfort level nor the possibility of future health problems can keep us away from those sexy, 3-inch stilettos (4-inches if you’re really brave). In a 2003 survey conducted by the American Podiatric Medical Association (APMA), 42 percent of women surveyed admitted to wearing uncomfortable shoes. Seventy-two percent said they endure the pain for style. Not surprisingly, according to the survey, the women reported a number of foot problems, including pain on the ball, arches and heel of the foot. Well, if you just can’t say “no” to those pretty pumps, at least make sure your feet are well cared for in your down time. Orthotics, commonly referred to as arch supports, are often used by podiatrists “as a conservative approach to many foot problems,” according to the APMA. Sole Support, a local company that features Foottec orthotics, is making it easy and affordable to get back in a comfortable step. With no appointment, you can walk in to Dardano’s Footwear at 1598 S. Colorado Blvd. and receive a customized 3D scan of your feet. It’s free and takes less than two minutes. If problems are identified in your step, you can order

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custom orthotic inserts on site at a fraction of the average cost. Sole Support Foottec orthotics cost $249. Anyone who’s checked into custom orthotics knows that many cost upwards of $500-$600. Sole Support uses 3D digital imaging to provide a custom analysis of your feet. The 3D scan will identify pressure points that may be causing problems, allow you to see your arch in motion, thereby determining if it is collapsing too much when you walk, and allow you to learn how to ﬁx the problem. The APMA reports when a 150-pound jogger runs three miles, the cumulative impact on each foot is more than 150 tons. Now that you’re committed to getting in shape, commit to taking care of one of the most essential parts of your body – your feet. For more information on Sole Support foot scans, call Dardanos at 303-6929355 or visit www.foottec.net or call Sole Support at 303-936-3136.

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HOROSCOPE

VIRGO: A little self-indulgence

never hurt anyone. Take in a full body massage or splurge on a feel good facial.

VIRGO

Sandra-Leigh Serio Certified Professional Astrologer

M.A. Psychology

(August 22 – September 22) Shopping sprees and indulgent body treatments are the focus this month. To celebrate your birthday, opt for cosmetic treatments or healing massages to enhance your image and jump start your enthusiasm. Exercise incentives will lead you to the perfect work-out routine. Now that your path is cleared, new work or craft projects can begin. Scrapbook or carpentry projects are a good use of your talent. Intensity builds with a relationship around the 17th when you ﬁnally let go of inhibitions and fears and embrace intimacy. A social cancellation allows more time for shopping and browsing. At month’s end, enjoy a good movie or neighborhood performance.

LIBRA

(September 23 – October 22) Luck is with you this month as Venus and Jupiter team up in your sign. All the good things life has to offer can be fully embraced. Single Libras could fall in love or get married. Another Libra or Sagittarius may play a role. Sexy lingerie ﬁnds its way to your bedroom. Trust instincts with investments and ﬁnancial dealings. Don’t agree to anything before getting other estimates or considering other options. Better deals are out there. Expect the workplace to be active, demanding, and humorously unpredictable. A Pisces or Virgo could play a role in the mayhem. At month’s end consider signing up for a martial arts class or renting movies to spice up your sex life.

SCORPIO

Relationships Career Past Lives Spiritual Path Relocation Astrology

Forecasting

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FITNESS LIFESTYLES | September 2005

(October 23 – November 22) Hold on to your dreams. It may take a year or two but they can become a reality. This month your focus is on friendships and community offerings. Venus happily enters your sign on the 11th bringing love, pleasure and enjoyment. A Virgo or Pisces plays an important role in your social life. The only caution with social engagements is they may strain your budget. Cut corners somewhere else if you can’t give up expensive restaurants and designer clothing. Children are free-spirited and spontaneous. A trip to an amusement park or entertainment center helps reconnect your energies at month’s end.

HOROSCOPE By Sandra-Leigh Serio

PISCES (February 19 – March 20) Expect a gift or other offer of help from someone who really cares for you this month. Your partner wants to start something new and may need your insights and suggestions on the project. Expect a visitor from afar or extended contact with someone close to your heart. A Scorpio or Virgo could play a role. You’ll regain a career position after months of being lost in the background. Demands on your time are high around the 17th. Quick action may be required in most situations. When the moon begins to wane, your life will settle down. At month’s end enjoy light banter with coworkers or getting together after work for fun and merriment. ARIES

(March 21 – April 20) This focus this month is relationships. Whether single or married, the chances are good for forming successful partnerships or improving existing ones. A Libra or Taurus could play a role. Daily health habits improve. Better food choices keep your ﬁtness level high. Expect a change at work either in your schedule or because someone is leaving. At mid month, guilt is stirred and insecurities arise. Don’t be too proud to seek help from a therapist or coach. If investments seem too good to be true, they probably are. People are supportive and offer incentives around the 20th. A Scorpio, Pisces or Aquarius brings out your passion and jealousy at month’s end.

TAURUS (April 21 – May 20)

You could be in line for a promotion or other employment perk this month. Romance and hobbies are highlighted. A new level of love and devotion is experienced. A Virgo or Sagittarius could play a role. Youngsters come up with wild ideas and at the same time impress you with their athletic feats. Be supportive. At mid month, help a friend who is feeling down. Say yes to any last minute social gatherings. Spontaneity is the key to having a great time. Keep an open mind with new developments on the work scene; don’t be inﬂuenced by gossip. At month’s end, you’re likely to partner with a Leo or Scorpio in a new endeavor.

(November 23 – December 20) You feel blessed and charmed to know so many good folks and to enjoy such an active social life. There are friends who enjoy clubbing and friends who are great workout buddies. Teamwork is your key to success this month and Libra, Scorpio and Pisces play a key role. Look for ski deals and buy passes early for the best price. Someone from your past may make contact and the only way to know what he/she wants is to ask. Domestic turmoil may be the result of unﬁnished home improvement projects. To get the job done, you may have to pitch in yourself. At month’s end expect to hear good news from a Libra or Aquarius.

GEMINI (May 21 – June 20) A romantic exchange with a Libra or Sagittarius or good news about a child are the best offerings this month. Fall schedule changes disrupt your regular domestic routine. Be patient; the adjustment will happen and things will again ﬂow like clockwork. Begin decorating improvements early if you want them completed by the holidays. A career opportunity suddenly arises but you have to act quickly if you want to cement the deal. Romance or a cozy exchange is possible when someone new enters the work scene. A Scorpio or Taurus may play a role. Your schedule relaxes enough to allow you to pursue sports, hobbies, and entertainment by month’s end.

CAPRICORN

CANCER

SAGITTARIUS

(December 21 – January 19) You could be singled out this month for an honor or achievement. If running for ofﬁce, you have a good chance of getting elected. Travel could take you on an unexpected detour or could lead to breathtaking new venues. A Taurus or Virgo could play a role. Have your car checked for repairs; don’t wait until you’re on the road. Poetry and music grab your interest. Sights, sounds and aromas ﬁll your senses and stimulate your imagination. Sign up for a class that appeals to your artistic or musical side. A Scorpio or Virgo friend challenges you to athletic feats or word games. At month’s end, enjoy a gathering with friends who feed your mind and stimulate your soul.

AQUARIUS

(January 20 – February 18) University classes, private instruction or educational getaways are a special treat this month. News about income or investments is promising. A bonus or other gratuity could be forthcoming. Business gatherings will require your presence and you may have to put up with less than honest behavior by your colleagues. Your sex life could be revived thanks to help from a technical manual or erotic salve. Impulsive spending may have you bringing home music, fountains, footwear, or artistic creations. Support your partner or mate during a frustrating time. At month’s end, enjoy giving speeches and entertaining associates.

(June 21 – July 20) Your home is a receptive place for visitors and entertaining. Expect lots of activity there. Recent improvements have made it welcoming and pleasing to the eye. Beauty, love, and happy times are connected to a simple lunch, spa experience or drinks at your favorite haunt. Shopping strikes your fancy and you may be in the market for a new computer, cell phone, automobile or sports equipment. An opportunity to travel to a beach, resort or nature preserve may surface at the last minute and could prove to be more fun than you imagined. Romantically, a Scorpio, Aquarius or Pisces is responsible for stirring your passions at month’s end.

LEO

(July 21 – August 21) You feel a renewed sense of power this month with romantic relationships or activities that involve children. Purchases are likely to be for products that support your health and wellbeing. You may discover a new health drink that improves your vigor. In an effort to add some spice to your life, paint your walls purple, add Egyptian cotton bedding or bathe by candlelight. A Scorpio, Aquarius or Pisces may share your enthusiasm for passionate experiences and together you can explore new love-making techniques. At month’s end, you’re busy running errands, answering emails, and sending correspondence.

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September 2005 | FITNESS LIFESTYLES

WOW! Fabulous Female Fitness Lifestyles

Judy Lenane triumphantly

crosses the ﬁnish line in the Ironman Competition in Madison, Wisconsin, June 12, 2004.

olorado is full of Fabulous Females, women who inspire, empower and, in general, make us want to try harder, live better and do more. We at Fitness Lifestyles believe these women deserve a bit of recognition. In the process, we hope they’ll make you strive to get out there and show the world how fabulous you are. Judith Lenane , RN, MHA, is the Cardiovascular Service Line Director at the Medical Center of Aurora. From 1982 to 1992 she was a clinician, manager and hospital administrator for cardiovascular care at the Washington Hospital Center in Washington, DC. She founded American Cardiology Care, a national cardiac infusion company, and LifeWatch, a centralized arrhythmia monitoring company, now the largest provider in the United States. She also served as Vice President of Business Development with Cardiac Solutions (now CorSolutions), the nation’s leading cardiac disease management company. In addition to her work endeavors and ﬁghting to make women aware of the risks of heart disease, Judy is an accomplished triathlete, competing in the crème de la crème of triathlons, the renowned Ironman competitions.

Tell us a little about yourself?

I am a cardiovascular nurse with a strong business background. I have started three

successful cardiovascular companies and now work at The Medical Center of Aurora (TMCA), as the Cardiovascular Service Line Director. My specialty is taking a vision for cardiovascular care and bringing it to life. I am a board member of the Aurora Chamber of Commerce, which helps me focus on my community and business commitments. In my free time, I pursue the sports of triathlon, cross-country and downhill skiing. A recent accomplishment was assisting a group of dedicated women in their ﬁrst triathlon, the Danskin Triathlon. These amazing women conquered their fears, trained well and were successful on race day. A recent award I received is the USA Triathlon Rocky Mountain Regional Long Course Championship Female Masters Champion. What does that mean? I swam 1.2 miles; biked 56 miles then ran 13.1 miles faster than any other woman in the 40 – 54 age categories. I am a wife to Graham, step mom to Alastair and Mathew, daughter of Denis and Sue, sister to four siblings and girlfriend to many.

Who/What inspires you?

My inspiration comes from the many heroes in my life. My sister, Laura, and my husband, Graham, are two special heroes. Laura, a world champion Ironman triathlete, has been my inspiration for over 20 years. She taught me that a mere mortal could succeed with hard work and dedication. Graham, inspires me to be the best person I can be, whether in sport, family or work.

What are you most passionate about? I am passionate about teaching women about their risk of cardiovascular disease and giving them the knowledge to change the course of their lives. Since 1908, heart disease has been the leading killer of women in the United States but women believe that breast cancer will kill them. Breast cancer is a horrible disease, but heart disease kills 1 in 2.5 woman compared to 1 in 30 women. Also, women are dying at a much younger age from heart disease. Most women never have a “Heart to Heart” talk with their physician about their risk for heart disease. Fitness is so important to combating heart disease. We need to think of ﬁtness as a “gift” to ourselves.

What is your greatest accomplishment?

In 2002, I completed my first Ironman, first half Ironman and first marathon. I kept saying to

FITNESS LIFESTYLES | September 2005

myself, “If I fail at the marathon, I will drop this crazy Ironman idea.” I succeeded and now have completed two more Ironman races. This year, I am competing in Ironman Florida in November.

What is one of the tougher challenges/issues you have overcome?

My biggest fear was the fear of failing at being an athlete at the age of 42. In November 2001, I decided that I had been a spectator long enough (20 years), and that maybe I could try this “triathlon thing.” Little did I know that it would be a life changing decision. When I crossed the line the ﬁrst time, I cried when I heard, “ Judy Lenane: You are an Ironman.” On a personal medical note, I did have a cancer scare in 1999, considered Stage 0, and fortunately I am doing well today.

What is your guilty pleasure?

A favorite guilty pleasure is drinking great champagne with family and friends. Whether it is celebrating an achievement or just enjoying each other’s company, great champagne makes life special. “My biggest fear was the fear of failing at being an athlete at the age of 42…[but] I decided that I had been a spectator long enough.” —Judy Lenane

How do you stay motivated?

My motivation comes from internal and external forces. My internal drivers come from setting goals for a speciﬁc race or time, e.g. a 10k run. I create a plan that is ﬂexible, due to a hectic life, but having the goal keeps me focused. My external motivators are two English Springer Spaniel dogs. I set my running clothes out the night before a run and my dogs know what is coming. When the alarm clock goes off, it is a cold nose, a paw on the side of the head and my husband’s foot in the middle of my back that get me out the door. It is the best way to start the day.

What does ﬁtness mean to you?

Fitness is a life long journey. Our generation is changing the paradigm of aging from our parent’s generation. No longer is a sedentary lifestyle acceptable. My belief is that ﬁtness equals youth. If you are ﬁt, you are forever young at heart. Do you know a Fabulous Female? Someone who achieved her goals and inspires others to do the same? Send us her name and contact information and you might just see her face in these pages. Email information to N.Taron@primapublications.com or mail to Fitness Lifestyles, Editorial/Fab Female, 7777 E. Hampden Ave., Suite 230, Denver, CO 80231.

F I T N E S S

Shopping

Healthy Eating

Fitness Apparel

Breakfast

Athletic Shoes

Lunch

Fitness Equipment

Dinner

Grocery

Convenience Food

LIFESTYLES

Health Food

Late Night

Who do you recommend to your friends?

Sports Equipment

Outdoor/Patio

Vitamin/Supplements

Salad

Gym/Healthclub/Studio

Snacks

Aerobics

Sushi

Full Facility

Sweets/Dessert

Personal Trainer

Vegetarian

We want your ideas on where to go to stay healthy and ďŹ t, as well as where you like to shop and spend time. Our new Word of Mouth Referral Guide will be a comprehensive listing of the best of the best in the ďŹ tness and health industry, right here in Denver and along the Front Range. What better way to get the word out on your favorite local businesses? Send your choices to: Fitness Lifestyles Magazine Word of Mouth 7777 E. Hampden Ave. Suite 230 Denver, CO 80213 OR FAX to 303-337-2049 Results will be published in an upcoming issue of Fitness Lifestyles. Thanks!

Pilates

Health/Wellness

Public Rec Facility

Acupuncture

Swimming

Chiropractor

Weight Training

Dentist

Women Only

Dermatologist

Yoga

Hormone/Fibromyalgia Treatment (continued on next page)

Hospital

Cycling

Personal Services

Life Coach

Hiking

Banking

Massage Therapy

Tech Climbing

Financial Advisors

Naturopath

Winter Sports

Insurance

Nutritionist

Water Sports

Marketing

OB/Gyn

Personal Care

Mortgage

Pediatrician

Beauty Products

Travel Agent

Therapist

Day Spas

Other

Beverage Spots

Foot Care

Car Dealers

Coffee Shop

Hair Stylists

Car Wash

Health/Energy

Manicure/Pedicure

Fitness Event

Juice/Smoothie

Personal Adornment

Concert Venue

Water

Plastic Surgeon

Dance Studio

Outdoor Equipment

Tanning Salon

Florist

Camping

Health/Energy

Photography

F I T N E S S Write-In Ballot (did we forget something?)

LIFESTYLES

FitBits™

By Stacy Fowler, M.S., C.P.T. President, Colorado Governor’s Council for Physical Fitness Pedometers are great and inexpensive tools for helping you to get a jump start on Shape Up Across Colorado. Pedometers are inexpensive, pager-sized devices, worn on the waistband, that record the number of steps you take. Pedometers were actually invented by Leonardo Da Vinci and made their way to America during colonial times by Thomas Jefferson. But it was Japan who commercialized the pedometer in 1965, calling it “Manpo,” meaning 10,000. Some handy tidbits to know as you begin to Shape Up with your pedometer are: • There are approximately 2,000 steps in a mile. • You burn about 75 calories with every 2,000 steps; and you burn roughly 300-500 calories walking 10,000 steps. • It takes a half marathon, or 13 miles, to burn off a super-sized meal. • An average 30 minute walk is about 4,000 steps. • Walking all 18 holes at a golf course is about 12,000 steps – but if you use a cart it’s just 4,000 steps. And a few Step Boosters: • Take the stairs • Park further away if safe • Meet your friends for activities instead of meals • Walk the mall before you shop • Walk while talking on the phone • Walk during your breaks at work • Walk to your co-workers’ desks instead of emailing them

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