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A BIT of a STRETCH

ISSUE 13

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issue

13 contentsTABLE OF

04 Jump for JoyLearn more about the workout that’s bouncing to

new heights and why it’s so popular.

02 Keep Yourself MotivatedMotivational tips and tricks that will help you live

a well-balanced life.

10 Bugging OutYou don’t have to let pesky bugs stop you from

enjoying the outdoors.

14 Creature ComfortMillions of American households have pets—and

science can explain why it’s good for our health.

36 A Bit of a StretchAll about the different types of stretching and why it’s

so important for pre- and postworkout.

22 Breakfast Is ServedGet your morning started right with these recipes—

with all the taste and nutrition but half the sugar!

42 Mind MattersThe brain is one of our most vital organs, and there

are simple ways to keep it healthy in a complex world.

48 Marathon Prep TipsA few extra pointers to give you the final push you

need for your marathon.

Page 28

The Tough 26.2The tips anyone training

for a marathon needs to read.

Paul Sanders Private Wealth Advisor

Direct: (866) 458-4226Fax: (610) 878-2000 Email: [email protected] Sanders Wealth Management, LLC 1100 First AvenueSuite 200 King of Prussia, PA 19406

It’s been said that excellence is a choice, regardless of what you choose to excel at. This issue of Start Healthy aims to push you to be your best, in mind and body, with articles on mental wellness, marathon training, and a kid-inspired form of exercise. With Americans living longer than ever and technology impacting our collective attention span, it’s no surprise that brain health is an ongoing topic of interest. When you dive into the matter of the mind, though, you’ll discover that there are a lot of ways to maintain, if not improve, mental acuity. When it comes to physical conditioning, one of the ultimate tests of endurance is taking on a marathon. Some people think it’s only for uberathletes, but once you understand the training behind the race, you might just be able to run one yourself. (Plus, a bonus article on race-day prep!) If you like your exercise routine a little less intense, a trampoline workout may be for you. Once deemed only for young ones, the trampoline is now being used as exercise equipment in homes and gyms across the country. Learn more about this hot trend that will add a spring to your step. May you always unearth exciting ways to shine. As always, it’s a pleasure to send you this magazine.

Paul Sanders

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2 Start Healthy starthealthy.com 3

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• Don’t judge your progress by the number on the scale; instead, judge yourself on how you feel over time.

• Reward yourself every time you reach a goal. It doesn’t matter if it’s a long-term goal or a short-term goal—it deserves to be recognized.

• Speaking of goals, make large goals and mini goals. This makes it easier to track progress and not get discouraged.

• Write your progress down! This will remind you of your objectives and what successes you have accomplished.

• Use your calendar as a tool to keep you on task. Schedule in meal times and workouts just like you would schedule meetings and other commitments.

• Find support that you can count on. Family and friends can be very helpful in holding you accountable.

• Be ready for the unpredictable aspects of life. If you know that you tend to overeat when you feel stressed, have an alternate stress-relief plan in place. If a sudden social gathering pops up, don’t restrict yourself too much.

• When you hit a plateau, do not think of it as the end point. Reevaluate your fitness and healthy-lifestyle goals, and if they aren’t working for you, research alternatives.

• Know your why: remind yourself daily of why you’re choosing to get more fit or eat healthier. This could take form in something like regular journaling.

• When it comes to eating right, meal prepping is your best friend. This can help you financially as well—you’re less likely to eat out as much and more likely to eat home-cooked, healthy meals.

Keep Yourself Motivated The secret of getting aheadis getting started.

When it comes to getting healthier, finding ways to stay motivated isn’t always as easy as it sounds. Here are some strategies to put into place when the going gets tough:

HOW TO

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4 Start Healthy

T hink of the activities that brought you true joy as a child. Four square, capture the flag, hopscotch, climbing trees, and

jumping on a trampoline are just some of the activities that may pop into your head. But did you know that some of the popular

starthealthy.com 5

interview with: louis coraggio written by: rebecca poole photography by: getty images, unless noted

JUMP FOR JOY

games you grew up loving have been resurfacing as adult workout classes around the world? For example, Rabble, a UK-based fitness company, specializes in turning kids' games into HIIT-style workout classes that focus on endurance and, most importantly, having fun.

starthealthy.com 7

The idea of transforming a workout into something

that doesn’t necessarily feel like a workout has been

a trend for years. It’s based on the notion that there’s

more motivation to get fit when you have something

like playing tag on your calendar instead of an hour at

the gym. While there’s nothing wrong with enjoying

a gym session, experts have emphasized the mental

benefits of switching up your workout routine every

now and then.

This same principle exists in many different forms

across the United States, too. Trampoline classes

are among the most popular fitness classes, with

some gaining a following among celebrities. That’s

right—jumping on a trampoline, sometimes known as

rebounding, is now an effective high-cardio, low-

impact workout.

BOUNCING TO NEW HEIGHTSResearch has backed up the benefits of trampoline

workouts for decades, with a NASA report (published

in 1980 in the Journal of Applied Physiology) even

indicating that this type of workout is more beneficial

than running. A 2016 American Council on Exercise

study had similar results, reporting that you can burn

as many calories per minute jumping on a mini-

trampoline as you would running on flat ground at a

six-miles-per-hour pace. A less-scientific finding from

these studies also noted the enjoyment levels of those

who participated. The bottom line? Working out on a

trampoline is just plain old fun.

Enjoyment is not a factor to be underestimated when

it comes to carving time out of your busy day to

burn calories. A University of New Hampshire study

concluded that positive exercise-related memories can

even increase your motivation to exercise. It may take

6 Start Healthy

some time to find a workout that works for you (and

that doesn’t feel like work), but the results are worth it.

There are already so many benefits to working out—

having more energy, increasing the dopamine levels

in your brain, and sleeping better. In addition, a high

enjoyment factor can also help you achieve a state of

flow (sometimes referred to as being “in the zone”)

that will further enhance your workout.

AN EXPERT WEIGHS INThere are hundreds of trampoline workout studios

across the US, some that infuse things like ballet,

weight training, and black lights for a twist, and some

that keep it simple, like Louis Coraggio’s New York

City studio, trampoLEAN. Coraggio opened one of

the nation’s top-rated trampoline workout studios after

realizing his passion for jumping while teaching classes

at Chelsea Piers. With a background in exercise science

and teaching experience under his belt, Coraggio went

on to build his trampoline workout business.

What makes trampoLEAN different from other trampoline studios? We’re

really focused on movement, good form, and a high

amount of body awareness. There are a lot of studios

that do choreograph-based trampoline workouts,

but we keep it simple to focus on our clients’ form.

TrampoLEAN is more corrective exercise-based.

Describe the various classes you offer: We have an abs-and-interval class,

where you’re jumping on the trampoline about 70

percent of the class and sculpting without bouncing

the other 30 percent of the class. The class also

utilizes hand weights and resistance bands. We offer

a rave-like class on Fridays with fluorescent lighting,

which people really enjoy, and Mondays are our core

photo courtesy of: trampoLEAN

Louis Coraggio: founder of trampoLEAN

8 Start Healthy

conditioning classes, which focus on glutes and abs.

All classes are great no matter what level you’re at,

and we give modifications as well as the proper jump

technique at the beginning of every class so everyone

can get the most out of their time on the trampoline.

What are the physical and mental benefits? Trampoline workouts are

very low impact, making them easy on the joints. The

classes can be great for your core strength as well,

especially when you factor in your force output, or

how strong you push into the trampoline. Our classes

are breath guided to enhance the mind-and-body

connection. Another benefit that people may not have

as much awareness about is the positive impact it has

on your lymphatic system (the system that rids your

body of toxins). When you land on the trampoline, it’s

unique in the sense that it pulls everything “down,”

so it helps to circulate lymphatic flow.

photo courtesy of: trampoLEAN

Enjoyment is not a factor to be underestimated when it comes tocarving time out of your busy day to burn calories.

starthealthy.com 9

What are your clients’ typical reactions after taking a class? After

taking their first class, a lot of people realize how hard

it is. We try to make our classes challenging, but also

fun, and something that will inspire people to work out.

People say that the class sparked something in them,

and for a lot of our clients, it’s the only place they go

to get a workout in. We also do private training and

events, so people will book the studio for things like

corporate team building.

The next time you’re looking for a fun and innovative

way to work out, consider trying a rebounding class.

You may just discover your love for bouncing and all

that this cool fitness method does for your physical

and mental health.

For more info, visit trampolean.nyc

nature

starthealthy.com 1110 Start Healthy

With longer, warmer days, there’s no question that summer is prime time to enjoy the great outdoors. According to the Outdoor Industry Association, about half of the American population participated in an outdoor activity in 2018—be it hiking, biking, running, or camping, among others. Getting outside and experiencing nature is an amazing opportunity that shouldn’t be overlooked—but there’s at least one unfortunate downside you’re likely to encounter. Some of nature’s tiniest creatures can create the biggest problems.

No matter what state you live in, if you’re spending

time outside, you’re bound to have a run-in with bugs.

These interactions don’t always have to be negative,

but because of a lack of protection and understanding,

our relationship with them is often a harmful one to

both parties. These creatures are still all essential

members of the ecosystem and serve an important

purpose, and there’s no reason we can’t coexist.

Familiar FoesBecause of their widespread habitats, there are

certain types of bugs we are more likely to encounter

than others, and many of us have probably had an

unpleasant experience with them all. Some of the most

obvious to keep an eye out for are bees, mosquitoes,

and ticks—all of which are known to carry potentially

harmful diseases or cause pain or allergic reactions with

their bite or sting.

BEES

As one of the most important species on the planet

(if not the most important), bees play a critical role in

our food supply. These little pollinators contribute to

wri

tten

by:

ale

xa br

icke

r one out of every three bites of food we eat—meaning

their survival is directly linked to our own. However,

when threatened, honeybees (and wasps and hornets)

can inject their venomous stinger into the skin, causing

a painful reaction and swelling.

Bee Sting Treatment:

• Although painful, it’s important to remain calm and

carefully remove the stinger by scraping it out using

your nail or with a piece of gauze. (Remember:

scrape, don’t squeeze.)

• Wash the affected area with plain soap and water,

and apply an ice pack to help with swelling.

• If needed, pain medication such as ibuprofen or

acetaminophen can be taken as directed on the

packaging. But keep an eye out for signs of a more

serious reaction, such as fever or difficulty breathing.

MOSQUITOES

Humans and mosquitoes are practically mortal

enemies, and it’s easy to see why. These insects are in

a special class called vectors—bugs that are known to

carry and spread infectious diseases like West Nile

virus and Zika.BU

GG

ING

OU

T


Mosquito Bite Care:

• To relieve itching, apply a small amount of

hydrocortisone cream or calamine lotion to the

affected area.

• Antihistamine medication such as Benadryl can be

administered as directed on the packaging to help

with severe itching and swelling.

• Pay attention to any symptoms, such as a fever,

which could require further medical attention.

TICKS

Ticks are among the most feared bugs because of

their propensity for carrying Lyme disease, among

other infections. They are most active April through

September and can be found in wooded areas or

in tall grass or brush, as well as on our four-legged

friends. It’s most important to check for ticks in hair,

ears, underarms, and belly buttons, around the waist,

and on the inner legs and back of knees. Always

check yourself, children, and pets after spending time

outdoors—especially after hiking or engaging in other

activities where ticks are likely to be.

Tick Treatment:

• If you do find a tick, use fine-tipped tweezers to

carefully remove it, grabbing as closely to the

skin as possible. Gently pull it upward with light

pressure, and, once it’s removed, thoroughly clean

the area and your hands with rubbing alcohol or

plain soap and water.

• Never attempt to squish a tick in your hands.

After removal, place the tick in small cup filled with

alcohol or in a sealed bag or container, wrap it in

tape, or flush it down the toilet.

Plan and PreventAlthough encounters with bugs are sometimes

unavoidable, there are plenty of ways you can plan for

and prevent painful bites from happening. If you’re

planning on spending any time outside, follow these

guidelines to best protect yourself.

SPRAY AWAY

When selecting an insect repellent, choose an

Environmental Protection Agency-registered product,

and carefully follow directions for use. Examples of

active ingredients in EPA-registered insect repellents

include DEET, picaridin, and oil of lemon eucalyptus

(OLE). (OLE is not recommended for use on children

under three.)

COVER UP

One of the best ways to protect yourself from bug

bites or stings is by covering up as much of your skin as

possible. If you’re expecting to travel through tall grass

or shrubs, consider wearing tall socks (and tucking

your pants into them), as well as long sleeves. If you

do notice any ticks on your clothing, remove them. You

can also run dry clothes through the dryer on high heat

for ten minutes to remove any ticks that may still be

attached to the clothing. If washing clothes first, use

hot water.

WASH OFF

It can be tempting to want to lie down after a long day

spent outdoors, but it’s critical to shower as soon as

possible when you get home. Just like hot water can

remove ticks from your clothing, a shower within two

hours of being outside is proven to reduce the risk of

Lyme disease, and it can help remove loose ticks

from your skin.

Just because interactions with bugs are unavoidable

doesn’t mean you have to fear the great outdoors.

When you’re informed about the risks and how to

protect yourself from them, you’re much more likely

to have a pleasant experience—and the bugs are, too.

For more info on preventing bug-borne

illnesses, visit cdc.gov

These creatures are still all

essential members of the ecosystem

and serve an important purpose, and there’s no reason we can’t coexist.

written by: matthew brady

14 Start Healthy

P eople (and science) will tell you there’s something special about the parent-child bond, which is a connection like no other.

From the time your children are born, you’d do anything to provide them with what they need: food, shelter, clothing, and time—but mostly you. That’s where the phrase unconditional love comes in.

Millions more Americans would nod in approval, knowing how it feels to be a pet parent to their favorite four-legged friend. Pet owners will tell you they’ve always known that their pets make their lives better—but science is now better understanding why they help not only our emotional health but also our physical well-being.

COMFORTcreature

starthealthy.com 15


THE PICK-ME-UP OF PETSFor many people, life can be

hard—especially when it comes

to coping with serious ailments

and aging. And more than

ever, animals are coming to the

rescue. Organizations like Pet

Partners visit places where people

need comfort the most, including

nursing homes and hospitals, and

elicit smiles simply by bringing a

friendly furry face with them. Pet

Partners’ therapy animals—which

are primarily dogs and cats, but

can be rabbits or even mini horses

or llamas—improve the well-being

of those they visit, making them

happier and more willing to cope with

treatment, recovery, and pain.

Unfortunately, depression is also a

critical problem today—over seventeen

million Americans are affected by it,

including 13 percent of teens. And the

health effects can be powerful.

A recent study, for example, indicates

that prolonged isolation has the same

effects on a person as smoking fifteen

cigarettes a day.

With a pet, you never feel alone, and that

can play a huge role in helping to battle

depression. One prominent survey showed

that almost three-quarters of pet owners feel

that their mental health improved because of

their pets. For families, getting a new pet is

like welcoming a new member, with everyone sharing

responsibility—and that sense of purpose also helps

improve self-esteem.

Pets are also good at bringing people together; they’re

like furry icebreakers. Even in your own neighborhood,

you’ll notice that people who have dogs tend to know

each other: not only do they see each other frequently,

but they share a common interest in their canine

companions. And if you’re the new kid on the block,

you can make friends easier. Professional counselors

have even started bringing their dogs into therapy

sessions to help calm their patients and make them

feel more comfortable opening up.

SPECIAL FRIENDS FOR SPECIAL NEEDS Pets can be a huge benefit for any child’s self-esteem,

providing constant companionship without judgment

and a calming effect. This can be even more impactful

for those with special needs, especially children, who

often have difficulty coping with what others might

take for granted.

Kids with ADHD, for example, find it difficult to focus.

Since pets require attention and a schedule, caring

for them (which includes keeping a schedule) can be

an invaluable tool. Also, pets provide an outlet for the

hyperactivity that comes with the condition.

Likewise, children on the autism spectrum can benefit

from having a pet. Because they often flinch at touch

or avoid eye contact, simply petting their animals can

help them get more comfortable with tactile sensation.

In addition, having a pet has been shown to help

autistic kids with socialization. Service dogs are also a

possibility for children and adults with autism, thanks

to them being trained to recognize and diffuse anxiety

and potential meltdowns.

THE HEART OF THE MATTERPeople say that their pets steal their hearts, but their

four-legged friends can actually help their health as

well. According to the CDC, research shows that the

human-animal bond can result in a host of heart-healthy

benefits for people. For example, interactions with

dogs have been shown to increase oxytocin in both


parties, which helps reduce stress and lower blood

pressure, and having a dog has been associated with

lower cholesterol and triglyceride levels. Likewise, a

cat’s purring has been linked to lower stress and blood

pressure levels.

However, that’s not the only way that animals improve

our health. If you’re a dog owner, then you know that

they require daily walks, and this makes it easy to get

the 150 minutes of weekly exercise recommended by

starthealthy.com 21

the American Heart Association for better health. As an

added bonus, walking your pooch can help strengthen

your muscles and bones, and getting outside helps

you get more vitamin D naturally. Horses bring you

outdoors even more, and the riding posture is great

for your core muscles. And felines, even if they don’t

need as much owner-dependent exercise, can help with

activity in a different way: they’re the inspiration for a

popular form of yoga stretching called cat stretching.

Common household pets can also save your life in a

health crisis. Evidence has shown that it’s possible for

canines to sense health emergencies in their owners,

including seizures, blood sugar dropping in type 1

diabetics, oncoming heart attacks, and even cancer.

Cats are known to be able to sense such critical

changes in human physiology as well.

But you may ask, “What good does this do me if I have

pet allergies?” There’s good news on that front, too.

Research indicates that if you are exposed to animals

at an early age, it can actually prevent allergies from

developing. That’s right: pets can not only help us take

care of our health problems but also problems that they

cause—such a pet thing to do.

As we each make our path through life, health

challenges often arise: physical ailments, serious

illnesses, and depression being chief among them.

It’s no wonder, then, that two-thirds of American

households have pets in their homes—the mental,

emotional, and physical health benefits are priceless.

Perhaps most important, our amazing four-legged

friends always bring us back to the simplest of truths

in this complicated world: that there’s no cure like

unconditional love.

20 Start Healthy

22 Start Healthy

maple–brown butter CORN BREAD

Maple syrup adds sweetness and depth of flavor to this quick and easy corn bread. This recipe makes a big batch, so it’s a wonderful complement to your summer cookouts.

SERVES 30

1. Preheat the oven to 425°F. Coat a 13 x 9-inch baking dish with cooking spray. Set aside.

2. Combine the melted butter and maple syrup in a medium bowl. Stir until well blended. Whisk in the

buttermilk and eggs.

3. Whisk together the flour, cornmeal, baking powder, salt, and baking soda in a large bowl. Make a

well in the center of the dry ingredients and pour in the butter mixture. Carefully incorporate the dry

ingredients into the wet ingredients, being sure not to overmix. Stir until just combined.

4. Transfer the batter to the prepared dish and bake until golden brown and a toothpick inserted into the

center comes out with a few moist crumbs, about 20 minutes. Let cool slightly, then cut into 30 pieces

and serve warm or at room temperature, drizzled with a bit of maple syrup if you wish.

For 1 piece without maple syrup drizzle: Calories: 136 | Saturated Fat: 3g Protein: 4g | Carbs: 18g | Fiber: 1g | Added Sugar: 3g | Sodium: 276mg


V

• Nonstick cooking spray

• ¾ cup (1½ sticks) unsalted butter, melted

• ⅓ cup plus 2 tablespoons maple syrup, plus extra for drizzling (optional)

• 2 cups low-fat buttermilk

• 4 large eggs

• 2 cups all-purpose flour

• 2 cups medium-grind yellow cornmeal

• 1 tablespoon baking powder

• 1 tablespoon kosher salt

• 1 teaspoon baking soda

mea

sure

mak

eTip: The corn bread will keep, tightly wrapped in plastic wrap, at room temperature for up to 2 days.

Note: The added sugar increases to just under 1 teaspoon if you drizzle your corn bread with maple syrup.

recipes by: jennifer tyler lee & anisha patel, MD, MSPH photography by: erin scott

GF Gluten Free

VG Vegan

V Vegetarian

RECIPE KEY:

DF Dairy Free

breakfastIS SERVED

Breakfast is considered the most important meal of the day—however, the amount of sugar, from syrup to cereals, can be a problem. These recipes from the cookbook Half the Sugar, All the Love provide healthy, tasty alternatives.

Excerpted from Half the Sugar, All the Love by Jennifer Tyler Lee and Anisha Patel, MD, MSPH. Photographs by

Erin Scott. Workman Publishing ©2019

24 Start Healthy24 Start Healthy starthealthy.com 25

honey-peach BREAKFAST POPSThese portable breakfast fro-yo pops are perfect for mornings. Naturally sweet peaches and a touch of honey are quickly simmered to bring out even more of their delicious flavor. They are then combined with tangy Greek yogurt and a hint of vanilla to create a creamy pop reminiscent of packaged frozen yogurt with a fraction of the added sugar. Add chia seeds if you’d like a little extra boost of protein. You’ll need standard 3-ounce pop molds and sticks for these.

MAKES 7

• 1 pound ripe peaches (about 3 large fresh peaches), peeled, pitted, and cut into ½-inch chunks

• 2 tablespoons honey

• ½ teaspoon pure vanilla extract

• 1¼ cups whole milk plain Greek yogurt

• 1 tablespoon chia seeds (optional)

1. Place the peaches, honey, and ¼ cup water in a small saucepan. Bring to a simmer over

medium-high heat. Cook, stirring occasionally, until tender and syrupy, about 5 minutes.

Transfer to a medium bowl, stir in the vanilla, and let cool completely.

2. Stir the yogurt and chia seeds, if using, into the cooked peaches until combined. Divide among

seven 3-ounce ice pop molds. Add sticks and freeze until firm, at least 4 hours.

3. To serve, loosen the pops from the molds by dipping the molds in a bowl of warm water

for 15 to 30 seconds.

Variation: Use 10 ounces fresh or frozen blueberries or raspberries, or a combo of the two in

place of the peaches.

For 1 pop: Calories: 83 | Saturated Fat: 1g | Protein: 4g | Carbs: 13g Fiber: 1g | Added Sugar: 5g | Sodium: 14mg

mea

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e

Tip: Use a 10-ounce bag of unsweetened frozen peaches if you can’t find fresh peaches. Thaw

and drain before cooking with the honey and water. The pops will keep in an airtight container

in the freezer for up to 1 month.

GF V


apple-cinnamon INSTANT OATMEALFreeze-dried apples and dates add natural sweetness, and a dash of cinnamon enhances the flavor of this remastered instant breakfast. Quick oats give the oatmeal a fairly uniform texture, which may be familiar to kids who like the kind from a packet.

MAKES 12 SERVINGS

• 4 cups quick-cook oats

• 6 ounces unsweetened freeze-dried apples, chopped or roughly broken (about 6 cups)

• 12 Medjool dates (about 10 ounces), pitted and chopped

To assemble the individual servings:

1. Spread the glass containers or bags out on the

counter and divide the dry ingredients among

them as follows: ⅓ cup oats, ½ ounce apples,

1 chopped date, 1 teaspoon brown sugar, ½

teaspoon cinnamon, and a dash of salt. Stir to

combine, then cover to store.

To prepare a serving in the microwave:

1. Pour the oatmeal mixture into a heatproof

bowl (or use the storage jar if it is heatproof),

add ⅓ cup water and ⅓ cup milk, and stir well.

2. Heat in the microwave for 2 minutes.

Stir again and let sit for 1 minute. Add 1 to

2 tablespoons milk or water, if needed, to

achieve desired consistency, and

serve immediately.

To prepare a serving on the stovetop:

1. Pour ⅓ cup milk into a small saucepan,

add ⅓ cup water, and bring to a simmer

over low heat.

For 1 serving with milk: Calories: 275 | Saturated Fat: 1g | Protein: 7g | Carbs: 59g Fiber: 7g | Added Sugar: 4g | Sodium: 209mg

mea

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e

Tip: The instant oatmeal mixture will keep in

an airtight container at room temperature for up

to 1 month.

V

• ¼ cup packed light brown sugar

• 2 tablespoons ground cinnamon

• ¾ teaspoon salt

• Low-fat milk or almond milk, for serving

2. Place the oatmeal mixture in a heatproof bowl

(if not using a heatproof storage jar), add the

hot milk mixture, and stir to

combine. Let sit 1 minute. Stir again,

add 1 to 2 tablespoons milk or water, if

needed, to achieve desired consistency,

and serve immediately.

Variations: Feel free to mix and match other

unsweetened freeze-dried fruits instead of the

apples, such as strawberries, bananas, and

blueberries, or use unsweetened dried cherries or

raisins. Try replacing the brown sugar with maple

sugar or coconut sugar. Toasted walnuts, pumpkin

seeds, or slivered almonds and fresh fruit make

great toppings.


the tough written by: alexa bricker photography by: getty images, unless noted

T here is something that only 0.5 percent of the American population has accomplished. Can you guess what it is?

Whether you’re a running rookie or a veteran, the mental and physical fortitude it takes to complete a marathon (that’s 26.2 miles for those who aren’t familiar) is remarkable. And while distance running has certainly grown in popularity in the last few decades, an increase

in understanding of what it takes to actually get through a marathon has helped so many runners complete one—especially those who never thought they could.

If you’ve ever watched a marathon in person or on television and thought, “There’s no way,” keep reading. The tips and tricks that follow, plus insight from some of the most reputable running organizations in the country, just might change your mind.

starthealthy.com 31

MARATHON BASICSBefore you make the decision to run a marathon,

it’s important to understand a few things. First and

foremost, you will need to dedicate a significant

amount of time and energy to training. Most programs

run at least twelve weeks, with some running as long as

twenty or more. Of course, the amount of training you

need depends on a lot of different factors, including

your current fitness level, your nutrition, and your

running experience, among others.

But just like any other exercise program, it’s important

to understand your body and know your limits before

you hit the ground running. If you’ve never run a

shorter-distance race before, such as a 5K or a 10K,

training for one is a great way to prepare for marathon-

level running. These races are still excellent tests of

endurance, and they can provide you with more insight

into the level of training required. Besides, trying to

add miles to your run too quickly could result in injury

and severely set you back on your goals. Slower,

steady, and consistent running is key to proper training.

There are thousands of training programs out there, but

according to Roberto Mandje—an Olympic runner and

the manager of runner training and education for New

York Road Runners—there is no one program that’s the

perfect fit for everybody. Most programs will follow

30 Start Healthy

similar guidelines, but you have to find what

works best for you.

THE FOUR-PART TRAINING PROGRAM

The program that’s the best fit for you might not be

the same program your friend uses to train. But that

doesn’t mean the programs won’t have the same basic

components. Mandje notes that most programs you

find are based on four different phases: base-building,

a long-run buildup, speed training, and the taper.

All four components are essential to the process,

and following them can make a world of difference

come race day.

photo courtesy of: boston athletic association




BASE-BUILDING PHASE

The most important thing to remember in your training

is to avoid doing too much too soon. Immediately

going from running five miles on average to twelve

miles is guaranteed to bring severe muscle fatigue

and potential injury—possibly leaving you unable to

run at all. Mandje recommends gradually increasing

the length of time you’re running, not the mileage,

because as you increase time, mileage will naturally

increase. He also recommends joining a training group

LONG-RUN PHASE

You know the phrase “slow and steady wins the race.”

Quick, short runs are great for building aerobic fitness,

but they won’t cut it on race day. After building a

base, continue to gradually increase the length of your

weekly long runs up until the tapering phase of your

training. Make sure to also reduce the mileage of your

long run every few weeks during this phase to prevent

injury. For example, if you start with a long run of ten

miles and build to eleven miles the following week and

twelve the third week, cut back to ten miles before

moving on to a thirteen-mile run.

Goals for this phase:

• Continue running at a slower, consistent pace to

build stamina.

• You should still be running three to five times per

week, with strength training and light cardio days

worked in.

• Most programs recommend a peak of twenty

miles for long runs, to be hit before the

tapering phase.

or working with a coach, either of whom can help set

the groundwork for you and help you progress safely.

Goals for this phase:

• Plan to run at least three to five times per week.

• Don’t increase mileage by more than 10 percent

from week to week.

• Reaching a long run of six miles is a good base

for marathon training.


SPEED-TRAINING PHASE

Mixing more difficult runs into your training is a great

way to prepare for your marathon from both a physical

perspective and a mental perspective. When your body

is used to running at a more challenging pace for an

extended period of time, it will be better prepared to

sustain its energy over more than twenty-six miles.

Interval running: A series of short runs at a fast pace,

with slower jogging or walking in between runs.

Tempo running: Slightly longer runs than interval

running, run at a challenging but sustainable pace.

TAPERING PHASE

Can you imagine running more than twenty-six miles

after you ran twenty miles less than twenty-four hours

earlier? Take the last few weeks before your marathon

to slowly cut back the mileage and pace of your runs.

Let your body rest. This is not to say you should cut

back completely on workouts, but rather that you

should reduce them to prevent fatigue and ramp your

body up for the race.

FUELING AND RECOVERYAside from improving your physical and mental fitness

through training, understanding how to fuel your

body and properly recover after workouts is crucial

for marathon-level racing. You should think of food

and water as fuel for your training. It’s recommended

to drink three to four sips of water for every fifteen

to twenty minutes of running and to eat a small meal

between thirty and sixty minutes prior to running, with

a high-protein snack shortly after your run.

Protein is perhaps the most important nutrient to

consume during this period, as it can help repair

muscles damaged during your workouts and give you

plenty of clean energy to sustain your body through

intense sessions. Foods high in protein include lean

meats like chicken and salmon, beans, Greek yogurt,

cottage cheese, and egg whites. A good example of

a prerun meal could be a piece of whole wheat toast

with a scoop of natural peanut butter or a half cup of

cottage cheese with some fruit.

Postrun, it’s also important to eat a snack or meal that’s

high in protein as well as carbohydrates to replenish

energy stores and stabilize blood sugar. A protein

shake paired with some fruit, or pretzels and hummus,

make for great snacks. If you need something more

substantial, opt for a sandwich with turkey and veggies

or a bowl of whole wheat pasta with chicken, or a

salad with salmon.

FROM START TO FINISHYou’ve followed your training plan and invested in your

nutrition, and you’re feeling confident. Once there’s a

week left to race day, it’s officially crunch time. Make

sure to drink plenty of fluids the night before and a full

glass of water the morning of to be sure you’re fully

hydrated. Try and get to the starting line thirty to forty

minutes ahead of time to scope out the area, go to the

bathroom, and mentally ready yourself for the run. After

the race is over, it’s important to keep moving if you

can. Long-distance running can cause small damage

to muscles, and walking can help prevent soreness,

cramping, or tightening. Most important, take in the

feeling of your accomplishment and hard work, and

knowing that it paid off.

Bonus Tips for Marathon Prep on page 48!

fitness

36 Start Healthy

You constantly hear about the benefits of various workouts, such as running, HIIT, kickboxing and barre. These popular workouts make it easier to get in the American Heart Association’s recommended 150 minutes of physical activity a week. But there should also be a little more love for the before-and-after the workout—the stretch.

Growing up in a ballet studio, I learned early on how

important it is to get a good stretch in before you start

physical activity. My dance instructors would always

leave ample time before and after class for stretching,

which was usually accompanied by a monologue about

how important that time was for preventing injuries.

While for dancers, gymnasts, and the like, stretching

is a little bit more intensive, the bottom line is that

regular stretching is essential to maintaining a healthy

body and mind.

Stretching has a myriad of physical benefits that range

from improved balance to better muscle flexibility.

These benefits complement other aspects of your

workout routine and can do a lot for your overall well-

being, too. As you age, it’s natural for your body to

lose the flexibility you had as a kid, and, while you

can’t expect to have the same amount of elasticity in

your muscles forever, stretching can help you feel

more agile.

starthealthy.com 37

A BIT of a STRETCHwritten by: rebecca poole


Evolve Your ThinkingBody Evolved is a New York-based studio, founded

by Corinne Croce and Dariusz Stankiewicz, that

specializes in movement training and physical therapy.

The individualized programs help those recovering

from injury or surgery, and general pain management.

Croce, who has a background in physical therapy, and

Stankiewicz, a former professional athlete, combined

their skills to create a space devoted to their clients’

wellness needs. “Regular stretching can help keep our

muscles flexible, which is needed for proper movement

and the health of our soft tissues,” says Croce. “We

provide full-body manual therapy to restore healthy

passive motion into all soft tissue and joints. You need

healthy passive range to be able to properly move.”

What Kind of Stretching Is for You?You may have been the type of child whose goal

was to flatten your palms to the floor when trying to

stretch your fingertips to your toes, in which case,

you would have been exhibiting an example of static

stretching (and not necessarily in a good way). Static

and dynamic are the two main types of stretching, and

each can help in a plethora of ways, depending on

the type of exercise you do on a

regular basis. In layman’s terms,

dynamic stretching is the best

method to utilize before your

workout, while static stretching can

help reduce the risk of injuries and

therefore is considered the preferred method for

post-workout recovery.

Before exercising, it’s crucial to first open up your body.

Athletes—especially those who put immense strain on

their joints, such as runners and basketball players—

will benefit greatly from this form of movement prior

to physical activity. Dynamic stretching (as the name

suggests) is a movement-based method and involves

your joints’ full range of motion. Here are a few

examples of dynamic stretching exercises. Repeat the

stretch on both sides where applicable.

WALKING LUNGES: Working your glutes, hips,

and abdominal muscles, a walking

lunge involves lunging forward

with one leg, making sure your

front knee doesn’t pass your

toes. Your back knee shouldn’t

touch the floor, and your

back should remain straight

with your hands on

your waist.

BENEFITS: • Improves spine alignment

• Increases strength

• Lessens joint pain

• Keeps muscles loose

• Decreases stress levels

• Helps reduce tension headaches

• Improves circulation

• Increases range of motion

• May decrease risk of injury

starthealthy.com 41

HIGH KICKS: Your hamstrings can easily become

tight if you don’t stretch them properly, which is

where high kicks come in. Whether you remain in

place or walk, start by kicking out your right leg in

front of you with your left arm extended, hitting

the palm of your left hand with your toes.

JUMP SQUATS: This plyometric example of

dynamic stretching requires force, but it can prove

to be a great way to warm up your lower body.

Place your feet shoulder-width apart, and start

out doing a normal squat; then, with your core

engaged as to land softly, jump powerfully off the

ground. Make sure your shoulders don’t extend

past your knees when in squat position.

On the other hand, static stretching is focused

on improving flexibility and not remaining

in a constant range of motion but rather on

maintaining a certain stretch for anywhere from

ten to forty-five seconds. Although flexibility is an

important component in proper movement and health,

Croce emphasizes that overdoing it is not beneficial.

“There is a fine line between healthy flexibility and too

much flexibility,” she says. “People need to be cautious

not to overstretch and remember to couple flexibility

work with mobility.” Examples of static stretching could

take form in the following exercises. Repeat the stretch

on both sides where applicable.

QUADRICEPS STRETCH: One of the most common

forms of stretching after finishing a workout is when

you hold your ankle with your hand under your glutes

and remain in the standing position with your back

straight. Your ankle should be in line with your hip.

TRICEPS STRETCH: (pictured bottom left) Start with

your right arm extended above you, then bend your

elbow and let your hand fall to the center of your back.

Use your left hand to lightly pull your elbow down,

which will stretch your triceps muscle.

COBRA POSE: (pictured above) This may be a little

more unconventional, but it is still a vital static stretch

that improves flexibility. Lie on the floor on your

stomach with the tops of your feet pressed down. Press

up with your hands so your torso lifts, making sure your

elbows remain slightly bent and close to your body. If

you can, drop your head back.

Whether you’re warming up or recovering, both

dynamic and static stretching can be beneficial to

your workout routine. However, it’s important not to

overdo any type of stretch. Be sure to also consult

with a physician before starting any new kind of

exercise, especially if you have a history of injury.

For more info, visit bodyevolvednyc.com

40 Start Healthy


health The brain is a fascinating organ. It helps us grow both physically and mentally, protects us, and runs a multitude of biological functions every second of every day. It literally keeps us alive without us … well, even having to think about it.

All that said, it’s troubling how much our brains are

on overload in the twenty-first century. With more

information inundating us at lightning speed, more

multitasking required, more worries, less downtime,

and longer life spans, it’s fair to ask: Are we burning

out our brains? And what can we do to improve our

brain health?

Eat BetterIt’s been said that you are what you eat—and that’s

especially true when it comes to your brain. Studies

have shown that certain foods are linked to positive

cognitive outcomes; in fact, one diet, the MIND diet, is

dedicated entirely to this concept. Color-rich fruits and

written by: matthew brady

veggies such as blueberries, strawberries, kale, and

spinach—all full of flavonoids—are particularly good at

staving off your brain’s decline, so make them part of

your daily diet.

Other foods that are believed to help brain health

include nuts, fish, olive oil, and whole grains. And don’t

deprive yourself of wine, which has also been shown

to aid brain function—when drank in moderation, of

course. And take heart, coffee lovers: coffee has also

been linked to decreased incidence of Alzheimer’s

and Parkinson’s.

Plus, eating right improves your overall health, which

can benefit your brain. For example, having high levels

of bad cholesterol, high blood pressure, prediabetes,

or diabetes is associated with greater risk for cognitive

problems later in life, so eating healthier can help you

stave off these conditions or control them and lengthen

your mental clarity.

mind matters

Stay SharpAmple evidence shows that mental focus is a challenge

for many Americans in today’s digital age. According to

research, we touch our smartphones over 2,600 times

per day on average, and it’s thought that our attention

span has shrunk to eight seconds.

For people with mental decline, such as memory loss

or forgetfulness, this is an even bigger issue. If you

or someone you know is struggling with it, testing

memory—even during simple conversations—can be

beneficial. Ask about events or people from the past,

for instance, with follow-up questions to keep the

memory retrieval going. Or you can go the opposite

route: research shows that when older people learn a

new skill, it can help improve their cognitive ability. So

much for old dogs and new tricks.

Want to keep your own mind active and strengthen

your cognitive abilities? Science says there are many

fun ways you can do so:

• Play strategy-dependent games like checkers,

chess, or cards.

• Do a puzzle.

• Listen to music, which stimulates creativity.

• Challenge yourself to brain-sharpening games on a

site like Lumosity.

• Expand your vocabulary by learning new words

every day on a site like Merriam-Webster.

• Read a book.

• Learn a new skill, like how to play a musical

instrument, make a recipe, or master a language.

Work OutYou love going to the gym because of how it benefits

your body—but did you know that your workout can

also have great benefits for your mind?

Think about it on a basic level. How do you feel

about yourself when you’re exercising on a regular

basis? Getting in that good sweat helps release stress

while improving your mood, self-esteem, and even

sleeping—all of which help your mind as well as

your body.

But the benefits are also achieved on the molecular

level. Recent studies indicate that, because exercise

increases heart rate and breathing, the brain gets more

oxygen, which can help hold off dementia and improve

cognition. In addition, getting moving on a regular

basis can also help promote brain cell and brain vessel

growth, which can lead to better memory. Likewise,

learning fun physical activities, such as new dance

moves, can help keep the brain sharp.


Sleep MoreWe all know how wonderful it is to get a good, restful

night’s sleep (especially after a workout). It allows your

brain and body to recharge, resulting in more energy, a

better mood, and better clarity and memory. However,

if you’re like one-third of Americans who get less than

six hours of shut-eye, sleep deprivation problems can

be plentiful—from the frustrating to the severe.

There are the obvious symptoms of brain drain that

we all experience at one point or another: grogginess,

crankiness, and difficulty thinking critically. And if you

miss an entire night’s sleep? That can have the same

effects as being drunk.

But physiologically, sleep deprivation can also

cause long-term damage to the brain. For example,

while we rest, our brains clean themselves of what’s

accumulated during our waking hours, including

brain-specific protein deposits, which, if they build

up in the brain, can lead to an earlier onset of

conditions like Alzheimer’s.

Research suggests that getting consistent, high-quality

sleep may hold up or slow the progression of such

conditions. So make sure you get the recommended

seven or more hours of sleep each night—the health

benefits to your brain can be immense.

The brain is the hard drive of our existence: an organ

that’s constantly retrieving, analyzing, and storing

information while keeping everything else in the

body running smoothly. And, much like we monitor

our computers to ensure they are operating at peak

efficiency, we should make simple lifestyle changes to

maximize our brain’s health and potential.


Mind-Blowing Brain Facts

1. Even though it only weighs about three pounds, the human brain uses about 20 percent of the body’s oxygen.

2. The brain contains over eighty-five billion neurons.

3. Brain cells react to alcohol in a mere six minutes.

4. Your brain uses twelve calories per hour at rest.

5. Your brain’s electricity can light a light bulb.

6. It’s believed that humans have about 70,000 thoughts per day.

7. Half your brain can be removed without you experiencing personality or memory problems.

8. Brain function starts declining before age twenty-five.

9. Brains have no pain receptors—hence why people can be awake during brain surgery.

10. Information can travel to and from the brain at over 260 miles per hour.

Recent studies indicate that, because exercise increases heart rate and breathing, the brain gets more oxygen,

which can help hold off dementia and improve cognition.

bonus tips forMARATHON PREP

HEAD TO TOE

You won’t catch seasoned marathoners without

these essentials. Before you hit the course, make

sure you’re comfortable with your equipment.

• Reflective clothing: Whether you’re running at

dawn or dusk, rain or shine, reflective clothing is a

great way to stay seen and protect yourself from

the elements.

• Hydration pack: Water is your friend, and you’ll

need to carry enough of it on race day to sustain

you. Lightweight hydration vests or belts are a huge

help, and some even have pockets for other items

like your phone and energy gels. Be sure to practice

running with the vest, and make sure your race

allows them on the course.

• Footwear: Long-distance running shoes should be

high-quality with a durable sole and offer plenty of

cushioning and comfort. Look for a wider fit in the

toe area to allow for some swelling.

POWER UP

How you fuel your body for a marathon is

equally (if not more) important than how you

physically prepare.

• Practice makes perfect. Don’t experiment with

any new nutrition plan or foods the day before your

race. Stick to the meal plan you know will make you

feel strong and energized come race day.

• Invest in energy gels or gummies. Some races, but

not all, will offer nutrition supplements along the

course. Test a few different brands, such as GU and

CLIF, to see how they work for you. Come prepared

with them at the starting line, but plan out when to

take them beforehand.

• Carbohydrates are key. Prerace, you don’t want to

overdo it on foods that are more difficult to digest,

such as leafy greens, cruciferous vegetables, and

dairy. Anything consumed before or during the race

should be made up mostly of carbs.

Now that you’re familiar with how to train for a marathon, it’s time to go over some extra information that can help you on your journey.

48 Start Healthy

W H E N T H E S K Y I S C L E A R , C A R R Y A N U M B R E L L A .

For All of Life’s Potential Risks,Carry Ample Provisions.

`

There are many situations that can jeopardize your financial future; identifying these risks is the first step in

protecting against them. Let’s discuss your risks, and structure a comprehensive strategy for your financial longevity.

Having a “heads-up” for all of life’s

potential risks would be ideal...

but since the unexpected is, well,

just that—proper risk provisions are

key to protecting your wealth.

RISK REVIEW

S

Paul Sanders, Private Wealth Advisor

Sanders Wealth Management, LLC1100 First Avenue Suite 200King of Prussia, PA [email protected]

(866) 458-4226

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