active life guide january 2014

activelifeGuideFOR MEN & WOMENJANUARY 2014

TM

Hye Jin Kalgaonkar

HOT ROOMTHE

YOGA

Jumpinto the

New Year Literally!

The Face of Facelift Surgery Is Changing Page 28

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K N O W T H Y S E L F :

ATLN_TakeControl.ai 1 12/17/12 9:04 PM

4 ACTIVELIFEGUIDE.COM / January 2014

JANUARY 2014

8 / MAKE YOUR NEW YEARS RESOLUTION HEART-HEALTHY

10 / AGE WELL IN THE NEW YEAR

12 / WHAT IS FLETCHER PILATES AND WHY IS IT SO DIFFERENT?

14 / ACTIVE KIDSCHILDRENS VISION BOARD

20 /RECIPEWARM UP WITH A HEALTHY

WINTER SOUP!

21 / WHY YOULL LOVE YOGA

22 /SUCCESS STORY MORGAN WEHMER AND ELIZABETH AGUILERA

23 /WHATS NEW?7e FitSpa

24 / ROUTINEJUMP INTO THE NEW YEAR

LITERALLY!

26 / AND A HAPPY NEW YOU!

28 / THE FACE OF FACELIFT SURGERY IS CHANGING

FEATURES + COVER STORIES

PH

OTO

GR

AP

HY

BY

ED

UA

RD

O P

E

A

Vol. 7 Issue 01 (#75)

16COVER STORY

HYE JIN KALGAONKAR

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Credits

EDITOR - IN - CHIEF EDUARDO PEA

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS SUNIL ADVANI

CHUCK LEHMANCHRIS LOWERY

GREGORY CHERNOFF HILARY HAGNERMARYNKA BURNSLAUREN WINDLE

PHOTOGRAPHY ACTIVE LIFE GUIDE CORP

ART ACTIVE LIFE GUIDE CORP.

MARKETING COORDINATOR JUSTYNA DORUCH

[email protected] Phone: 317.776.1689

ACCOUNT EXECUTIVE DEBBIE SAPPER

[email protected] Phone: 317.507.5652

CIRCULATIONACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION [email protected]

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ActiveLifeGuide.com

activelife Guide is published monthly by active life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life

Guide Corp.

activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge

activelife Guide from any claims.

W hat comes to mind when you find yourself writing the date January 1, 2014? There are a few things that pop into my head. For one, I have survived at least two end of the world predictions

(Y2K and 2012). Yay me! Number two: I feel old because I will now have to scroll even

further through the drop-down menu to find the year I was born. And finally, what in the

world do I want to work on this year?

I know I am not the only imperfect being on this planet, but lets, for a moment,

pretend that I am. I can think of a hundred things right now that I want to be fixed. But here is the one thing I think can have

the biggest impact: the eyes through which I view the world. It sounds cheesy, I know,

but bear with me. Is the glass half full or half empty? Most now agree this adage

shows the difference between a positive and a negative mindset, i.e., the eyes you use

to look at what you encounter. One set of eyes may see the world through a proverbial

skeptical squint, casting a negative shadow over everything they seethe driver who

cut them off or the snippy clerk at the grocery store. Yet another pair of eyes can

see things with hope and care for those around them. The eyes through which you see the world not only determine how you see yourself, your life, health, fitness, etc.,

but also regulate your treatment of those around you. Paying it forward seems to be a popular theme around the holidays, but where does it go as the year progresses? Are people suddenly no longer in need of a kind word or generous gesture? I think it has more to do with the fact that people like me can become so absorbed in the negative way they sometimes see the world that they are unable to see the needs

that surround them.

This challenge is as much for me as it is for the rest of you: You may set many goals for 2014, but while you are carefully mapping out this year, why not pick out some

new eyes while you are at it? Hard times will still come, but how you see those times can make or break you. May this year be your strongest yet!

Best wishes in 2014,ARANNA REEdAssistant Editor

See the World through New Eyes in 2014!

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Health INFORMATION

iNew Years Resolution

By Sunil Advani, M.D.

If you are like many people, youve probably just made a resolution to improve your health in the New Year. But did you resolve to take steps to improve your heart health? If you didnt, you might want to reconsider your current New Years resolutions and schedule a Heart Scan at Franciscan St. Francis Health Carmel.

Heart Scans are superior to other assessment tools in predicting the development of cardiovascular disease in individuals currently classified at intermediate risk by their doctors. The test, known as coronary artery calcium (CAC) scoring, is an advanced, safe, simple and non-invasive low-dose radiation CT scan to detect calcium build-up in the arteries around the heart.

A Heart Scan is an important test because it will give insight into how healthy your heart is and find out what your risk of having a heart attack or stroke is over five yearsand more importantly, this information can be used to create a heart health plan. By following your plan you will be taking steps to reduce your risk and improve your health, says Sunil

Advani, MD, interventional cardiologist at Franciscan St. Francis Health Heart Center and Franciscan Physician Network Indiana Heart Physicians.

Franciscan St. Francis Health Carmel offers a special Heart Scan package, which includes screening tools to help determine and evaluate your risk for heart disease. This comprehensive package includes a heart scan, blood pressure check, body mass index assessment, and cholesterol and blood sugar screenings, all of which are completed in one convenient appointment.

Heart Scan helps generate awareness in people with an intermediate risk of heart disease. This initiative helps heart patients better define what their risk factors are and know how to manage thembefore a cardiac incident ever occurs, says Dr. Advani.

Cardiovascular disease is the leading cause of death in the United States for both men and women. In fact, one in every three deaths is from heart disease and stroke. Symptoms of heart disease are often dismissed as other less-threatening

conditions, such as indigestion, sore muscles or poor circulation. In reality, these symptoms could be alerting you to a more serious condition, says Dr. Advani.

According to the American Heart Association, 85% of sudden heart attacks can be prevented. Therefore, it is never too soon to start taking steps to protect your heart health, and knowing individual risk is the best way to prevent heart disease.

Make it your New Years resolution to keep an eye on your heart health. The $49 Heart Scan is for men age 45 to 80 and women age 55 to 80 with one or more of the following risk factors:

Current or former smoker Diabetes Family history of heart disease High total cholesterol or low HDL High blood pressure

Appointments are available Monday through Friday from 7 a.m. to 5 p.m. Call 1-877-888-1777 to schedule your Heart

Scan screening at Franciscan St. Francis Health Carmel today!

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A New LeveL of

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GOOD INSIDE = GOOD OUTSIDE

We all know that taking care of our body on the inside directly reflects how we look on the outside. Take simple steps, like cutting out overly processed foods. Skip white, starchy foods and junk foods. Replace diet soda with water. These choices, combined with quitting smoking or maintaining a healthy weight, will dramatically slow down aging.

YOUR SKIN

Who doesnt want a bright, smooth and healthy complexion? The foundation of beautiful, healthy skin is adequate hydration. This means 23 liters of water each day. For those who have trouble

drinking water, try keeping a container of fruit-infused water in your refrigerator. The added flavor has been proven to help people drink more.

Wear sunscreen every day, and choose skincare products with high contents of vitamins, antioxidants and lipids. Avoid highly fragranced products that can irritate your skin. I prescribe custom, professional skincare in conjunction with our custom medically supervised facial and aesthetics services to help patients maintain a solid at-home program.

SPOT PROBLEMS

If you have a suspicious spot, dont ignore it. Its quick and easy to get a skin evaluation

as well as to have little suspicious spots removed. Our center performs in-office laser therapy to remove sunspots, moles or skin lesions. An added benefit of laser treatments is an overall improvement in skin tone and quality.

BATTLING THE BULGE

Stubborn areas of fat accumulation can be frustrating and are more difficult to lose with advancing age. These areas of brown fat do not oxidize with routine and regular aerobic workouts. After ensuring proper nutrition and exercise, we may suggest a non-surgical, surgical, or combination option to reduce selected fatty deposits and improve the dimpled look of cellulite.

Severe cellulite can be treated with subcutaneous laser fiber therapy to dissect the fibrous bands responsible for the cellulite. The natural loss of elasticity in skin with aging, pregnancy or massive weight loss can also be successfully treated with non-surgical and surgical combination therapies designed individually for each patient. We offer a unique system for softening and, in many cases, ridding women of unwanted stretch marks and improving skin tone.

DEFYING GRAVITY

Like it or not, as we age, our mid-facial muscles weaken, we see flattening of our cheeks, deepening of our marionette lines, jowling, and banding or fullness of our necks. For many of our patients, there comes a point when surgery is the best option to reverse sagging skin on necks, cheeks or around the eyes. Techniques and improvements have advanced significantly over the years, allowing many more options for outpatient surgical procedures that offer minimal downtime and rapid healing.

14Health INFORMATION

Yes! The choices we make caN slow dowN The agiNg process aNd help us To age well.

Age Well in the New Year

For more information about options for aging well, contact Chernoff and

Associates Cosmetic Surgery at 317 573-8899. Mention you are an

activelife Guide reader and receive a complimentary consultation.

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By Greg Chernoff, M.D. F. R.C.S.(C)

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Health INFORMATION By Marynka Burns, MB Studio Consulting

Fletcher Pilates derives from the work of Pilates Master Ron Fletcher. It is one of the two primary direct lineages of the Pilates Method, as Fletcher worked and studied directly with Joseph and Clara Pilates as a student and protg for over 20 years.

Combining the principles and precision techniques of classic Pilates with his extensive modern dance background, Ron Fletcher expanded on the already vastly researched and developed practice of the original Pilates method to create an organic, flowing, and artful series of movementsdeeply engaging the body, mind and breath. While staying true to Pilates origins, Fletcher developed his own innovative Fletcher Towelwork, Fletcher Floorwork, Fletcher Barrework and Fletcher Percussive Breath techniques, creating a more comprehensive movement experience than you will find in any other type of Pilates class. At the heart of this work is the desire to take all bodies, in any condition, and offer a mindful movement practice that is supportive and safe and contributes to the overall improved health and wellness of the individual.

The Fletcher program of study is the most comprehensive of its kind and takes approximately two years to complete. The rigor of this program is evidenced in the precision with which classes and private sessions are taught. It is not uncommon to hear students remark how much they actually learn about their bodies in just one session!

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The Body Temple Pilates Studio has been helping clients realize their individual health and wellness goals since 2007. It is the only Fletcher Pilates studio in Indianapolis, and at the heart of it is owner Jennifer Mapalad. She is a Fletcher Pilates Qualified Teacher, a Fletcher Facilitator for teacher training, and a Pilates Method Alliance (PMA) Certified Pilates Teacher. The studio is the Midwests only Fletcher certified teacher training studio.

While attending a Pilates Method Alliance conference in 2006, Jennifer had her first experience with the Fletcher work. From that moment, she knew she had found a program that could radically shift the well-being of her clients. Her own experience taught her that this was a powerful method for finding better health and wellness, and Jennifer wanted to bring it to others. We know this method is one of the most authentic and researched methods in Pilates today, and thats why it works! she says.

Jennifer devotes her strength, compassion and ambition into making the studio a place for clients to experience personal and physical growth, with a focus on health and rehabilitation. The studio offers a broad range of group classes and private and semi-private sessions. Find them on the web at www.bodytemplepilates.com or on Facebook.

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STEP 1 - Establish GoalsIn their article, How to Make a Vision Board, KidzWorld.com recommends each family start by establishing their goals. Get a piece of paper and list at least three. You may expect for your childs to look like this:

My goals are:

1. To learn how to play the piano.2. To get a job life-guarding at the pool this summer.3. To get an A in math this year.

STEP 2 - Gather MaterialsYoull need:

Poster Board (a piece for each family member) Glue sticks or double-sided glue Lots of old magazines, catalogs, traveling brochures, etc. Markers Stickers, glitter glue, ribbon, other decorations (optional) Scissors

STEP 3 - Vision Board ResearchStart flipping through your magazines to find pictures and/or words that reflect your goals. This part is especially fun because it causes your child to ask a lot of questions. They might ask why you chose what you did, which opens up an opportunity for them to get to know you better. They also might find pictures that raise the question if they could add to their goals. At that point you are helping them determine what is most important for the coming year.

STEP 4 - Put It All TogetherGlue or tape all of the pictures and words found. I would encourage your kids to glue them however they want. They might want them overlapped or far apart; either way it is their

vision, so let them have some freedom.

One of our traditions is to cross off each picture once we have established a goal. For example, last year one of my children put a picture of the Disney Land castle. Once he came home from the family trip he was able to cross off the picture. At the end of the year, you and your child can talk about the uncrossed-off pictures. Were they important? Are they something that you can accomplish the following year? Are they no longer important? Use this positive opportunity to explain to your child that sometimes our goals change, and thats okay. Its all a part of growing up. Kids get this a lot better than we do as adults.

There is one thing that is for sure: Your mini me might be little, but I assure you that inside reside BIG dreams!

We are limited not by our abilities, but by our vision. ~ Unknown

Happy New Year!

Sources1. How to Make a Vision Board. Kidszworld.com2. Page Turner Adventures. Vision Boards for Kids. Materials needed. http://pageturneradventures.com/

ACTIVE KIDS

Hilary HagnerCertified Personal Trainer

Inspirein

2014!

Whether you are one that aims to accomplish big dreams each New Year, or youre one simply to take each day as a new opportunity to reach the stars, either way you inevitably have goals you wish to accomplish. This was my thought process as I entered into last New Years Eve. I began asking myself a few simple questions and from there created a vision board for myself. Once I hung it up, I immediately got slammed with hundreds of questions from my little tykes. It made me start to wonder what my kids aspired to conquer throughout the course of 2013. I didnt even have to ask if they wanted to make one for themselves; they were already pulling out magazines, markers, scissors and glue!

What I learned throughout the memorable experience of watching my kids cross accomplishments off their board during the course of 2013 was the importance of listening to my children. I never knew the dreams they had or even the ambition they had to reach them. Each child is a unique individual with completely different visions for their own future. Embrace their differences and let their imaginations run wild as they create their own vision board for 2014.

In order to create a realistic vision board, I recommend following the four simple steps below.

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Cover Story

THE

In this statistically coldest month of January, activelife Guide is shining the light on a very hot form of yogaboth figuratively and literally. Bikram, or hot yoga, has skyrocketed in popularity in the past few years, and our interview with Hye Jin Kalgaonkar of Indianapoliss The Hot Room yoga studio sheds some light on the reasons behind the fascination with this intense form of yoga.

HOT ROOM

YOGABY MATTHEW HUME | PHOTOgRAPHY BY EdUARdO PEA

Hye Jin Kalgaonkar

17

>>Turn The page for The full sTory

Hye Jin has found yoga to be the best practice

for her to stay strong, lean, and mentally

focused.


Hye Jin tried her hand at many

activities before finding her perfect

match in yoga. A moment that

Ill never forget is teaching myself how to swim and

completing a sprint triathlonthe swim time was awful, but I

finished!

19

When one thinks of exercise, one may think of sweat. Yes, regular physical exertion provides countless benefits for your body and mind, but to reap those benefits, sweat must fall. The burn must be felt. We here at activelife Guide have featured a number of articles on the practice of yoga and the awareness of body and mind that yoga brings with regular practice. But what is this hot yoga everyones raving about these days? Isnt the strength building and clarity of mind that yoga brings sufficiently harvested in a room, say, at 72 degrees? Why in the world would someone want to spend 90 minutes going through 26 postures in a room set at 105 degrees with 40% humidity? Well, after spending some time with The Hot Rooms Hye Jin Kalgaonkar learning about the benefits of hot yoga, or Bikram yoga, Im convinced that 90 minutes of serious sweating can be a seriously good thing. Hye Jin Kalgaonkar, owner of and instructor at The Hot Room on Indianapoliss north side, has always led an active life. I was a competitive gymnast growing up, all the way through high school, she tells me. From high school gymnastics, Hye Jin was recruited to the University of Washingtons nationally ranked cheerleading program, where she and her cheermates placed 4th and 7th at nationals in two consecutive years. Over the years, Hye Jin has run long distance, competed in triathlons, and taught Pilates. She recalls her triathlon experience: A moment that Ill never forget is teaching myself how to swim and completing a sprint triathlonthe swim time was awful, but I finished! Through it all, though, Hye Jin has found yoga to be the best practice for her to stay strong, lean, and mentally focused.

DoeS Hot Make a Difference?

The core of Hye Jins good health is her daily practice of Bikram yoga. The beauty after practicing in the hot room is that you automatically want to lead a healthy lifestyle, she says. Youll find yourself wanting to drink more water throughout the day and eat healthier foods that will fuel your body. Hye Jin explains that the heat warms the muscles, allowing for more flexibility and reducing the chance of injury. With the heat, you achieve a deeper

stretch, so fresh, oxygenated blood reaches deeper into your muscles, tendons and organs to keep your systems healthy. Additionally, practicing yoga in the heat increases endurance, and all that sweating eliminates toxins in the body. Our students are leaving each class with a yoga glow, and they cant wait to share it with others. One of Hye Jins mottos: Friends that sweat together, stay together.

SWeat BringS a coMMunity togetHer

Having just opened their doors in late November, Hye Jin says shes happy to see an amazing and growing yoga family. But it was her own family that is at least partially responsible for the community springing up at The Hot Room. My husband was actually the one who encouraged me to get trained in the Bikram method, she says. Hye Jins husband, Ashish, stays healthy using CrossFit, but has himself completed two thirty-day yoga challenges (doing yoga every day for 30 days). Ashish loves practicing this yogaits a great complement to his other physical activity, she says. Hye Jins parents also remain active individuals. When theyre in town, youll see them sweating it out in the hot room, she laughs. No matter what your healthy passion is, then, yoga can always be a great add-on.

The building and strengthening of community is, for Hye Jin, one of the most significant things her studio can do. Our mission is to connect the community through yoga, she says. And recognizing her studios presence in the greater community, Hye Jin believes in giving back to those around her. We just had our grand opening, where we accepted donations to help support Juvenile Diabetes Research, she says.

As intense as Bikram yoga can be, proper hydration and nutrition are a must. Since Im in the hot room for several hours a day, Im always eating small amounts of food all day long, Hye Jin says. And she always has a water bottle in hand. It is critically important to be hydrated before coming into class, she says. She also advises practitioners to avoid eating for at least two hours before class. coMe one, coMe all

Hye Jin will be the first to recognize that we all have busy lives. But taking care of yourself is paramount. Putting your health first is the best gift you can give to your loved ones, she says. And one of the beautiful things about Bikram hot yoga is that its designed for beginners. Even if you cant touch toesor even see your toesjust come on in the way you are, Hye Jin says. I love helping people who say, I cant do yogaIm not flexible enoughI havent worked out for ages. A few days of 90 minutes of 26 poses at 105 degree heat, and Hye Jin says that these people, especially, will learn how good their body is designed to feel.


Nutrition RECIPE

Ingredients 2 tablespoons extra-virgin olive oil 3 pounds leeks, white and light green parts only, sliced 3/4 teaspoon salt, divided 1 1/2 pounds Yukon Gold potatoes, peeled and diced 3 cups nonfat or low-fat milk 2 cups reduced-sodium chicken broth 3 tablespoons lemon juice 1/4 teaspoon ground white pepper, or to taste Thinly sliced fresh chives for garnish

CROUTONS

1/4 cup minced, pitted oil-cured olives 3 anchovies, minced 1/4 teaspoon freshly ground pepper 8 slices baguette, preferably whole-wheat, toasted

Preparation 1. To prepare bisque: Heat oil in a Dutch oven over medium heat. Add leeks and 1/4 teaspoon salt. Cook, stirring occasionally, until very tender but not brown, 20 to 30 minutes. Adjust heat as necessary and add a bit of water if needed to prevent sticking. Set aside 1/3 cup of the leeks in a small bowl. 2. Add potatoes, milk and broth to the pot. Bring to a simmer (do not boil) and cook, stirring occasionally, until the potatoes are very tender, 10 to 15 minutes. 3. Meanwhile, to prepare croutons: Add olives, anchovies and black pepper to the reserved leeks; mix well. Divide evenly among the toasted baguette slices. 4. When the potatoes are tender, remove from the heat. Puree the soup with an immersion blender or in batches in a regular blender. (Use caution when pureeing hot liquids.) Season with the remaining 1/2 teaspoon salt, lemon juice and white pepper. Divide among 8 soup bowls and float a crouton on top of each. Garnish with chives, if desired.

POTATO LEEK BISQUE

Warm Up

The lowly potato is chock-full of vitamins and minerals, and the unassuming leek offers health benefits similar to those derived from garlic and onion. Soups on!

with a

Healthy Winter

SOUP!

Nutrition Per Serving: 276 calories; 6 g fat ( 1 g sat , 3 g mono ); 3 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 9 g protein; 3 g fiber; 740 mg sodium; 606 mg potassium.

21

Its amazing how often people respond these ways when I talk about yoga. Not being flexible enough is my favorite reason why people dont think they can take yoga. Its pretty funny, because thats exactly why those folks should take yogato gain more flexibility. Chanting? Some classes begin with an Om, meaning peace, and some dont. Either way, its optional.

And that last one? Youll find yoga classes filled with men and women of every size, shape and age possible. Being thin is most definitely not a requirement.

Think yoga is nothing more than a fleeting trend? Actually, it is an ancient practice that has been around for more than 5,000 years. Yoga is an ancient Sanskrit word that means union, most often focusing on the union between body and mind. Initially developed for men in ancient India, yoga found a following in here in the US in the 1960s and 1970s, where more women began to take up the practice.

Taking a yoga class does not necessarily mean you will have to get into a pretzel pose. Yoga can be a gentle seated practice or simple poses on a matseated, standing and lying down.

Most classes are taught in this country using the Hatha style of yoga. Hatha yoga is very traditional, with no super-heated rooms, no hanging from the ceiling, and no pretzel making. Instead, the focus is on

flexibility, core and leg strength, balance and relaxation.

Medical journals regularly publish articles and scientific studies showing that yoga benefits everything from low back pain to high blood pressure. In fact, recent studies out of Oxford University have shown that the more flexible you are now, the less prone you will be to injury and disease, high blood pressure, diabetes, and knee and hip replacements as you age.

Here are some more reasons to yoga:

Its good for your body and mind: Yoga boosts energy, stamina, and calms you as it teaches awareness, focus, mental sharpness and patience.

Your body weight provides all the resistance you need to strengthen and sculpt from head to toe.

Yoga is the perfect way to cross-train because it stretches tight muscles, increases range of motion, enhances balance, and improves alignment.

How yoga works:The ideal yoga workout incorporates six types of poses. Together, they improve alignment, strength, flexibility and relaxation.

Standing poses build strength and stamina.

Balancing poses improve balance, of course, but also promote focus.

Forward bends work to stretch back and hamstring muscles; back bends improve breathing.

Twists aid in digestion and help to tone abs.

Inversions (including down dogs and standing forward folds, as well as the more advanced shoulder and head stands) increase circulation, leaving you calm yet energized.

Ready to give yoga a try? Here are some hints on how to begin: Wear something comfortable and stretchy. (It doesnt have to be the latest thing from the hottest fitness store. A pair of gym shorts or yoga pants and a tee shirt will do.)

Bring some water; youll want to stay hydrated.

Dont have a yoga mat? Most yoga centers have mats you can borrow. Or you can buy one inexpensively at Target, Wal-Mart, or any sporting goods store.

Let the instructor know youre new so s/he can help you with proper alignment. This way, youre less likely to leave class sore.

Let the instructor know if you are pregnant or have any joint issues or back pain. Many times, they can recommend poses to help with your bodys particular needs.

Sit where you are comfortablein the back is fine. That way, you can look around you for guidance with poses. (Sometimes the instructor models poses; sometimes s/he will give verbal cues.)

Most important thing? Try not to be overly critical of yourself. Everybody has to start somewhere.

Take a breath and relax. Just do what you can and be satisfied with that. Being non-judgmental is what the essence of yoga is all about.

Health FITNESS

WhyBy Lauren Windle, Certified RYT200 Yoga Instructor

Give it a try!

YYogaYoull

Im not flexible enough.Im not into chanting. Too trendy.Im not thin enough to do that.


Two years ago, Elizabethin the midst of her undergrad years at Purduewas diagnosed with malignant melanoma. I had always had dreams of working with the fitness industry, modeling and competing, but I had always pushed my goals aside, she says. I decided that life is too short to wait around for the goals I wanted to accomplish. Morgans catalyst for change came in the crippling form of anorexia. Existing in a weakened state of chilly lethargy, Morgan made infrequent trips to the gym, and the only purpose she saw in working out was to make up for eating a healthy amount of food in a day. This truly is a disease that takes over your mindits only when you realize that you have the power to stop it that you can make a change, she says.

DEvEloPIng a lIfEsTylE PlanRight around the time of her melanoma diagnosis, Elizabeth hired a nutritionist, who helped her transition to a lifestyle plan of 5 to 6 small clean meals a day of lean protein, complex carbs and veggies. For the first time, I learned not to be afraid of complex carbs! she says. Elizabeth also gave up on low calorie intake and high amounts of cardio, which had been her stance on nutrition for so long.

Both Elizabeth and Morgan are big believers in heavy weight lifting. Elizabeth typically spends 45 minutes with weights 4 to 5 times a week and 20 to 30 minutes on cardio, 5 to 6 times a week. Morgan, on the other hand, hardly does any cardio. It depends on my goals, Morgan says. If Im prepping for an event, I will include cardioHITT interval training works best for me.

slow anD sTEaDy ConquERs allAt the beginning of her transition, Morgan spent weeks researching proper nutrition and information on fitness training. Slowly but surely, she developed lean muscle mass and began to increase the weight of her lifts. I found it so exhilarating that I can feel great, eat beautiful and healthy foods, get stronger and improve my mood all by learning how to eat and be active!

Both sisters agree that setting small, achievable goals is the surest way to climbing a transformational mountain. I knew I wanted to change my attitude, says Elizabeth. I didnt want to lose weight, but simply become a healthier person inside and out. Her focus on taking good care of her body led Elizabeth to a significant drop in body fat and some serious muscle gain. At that point, she began competing and working hard toward her dream of working within the

fitness industry. Each step led to another goal and another step, she says.In the two years that shes been fighting cancer, Elizabeth graduated in the top 10% of her class at Purdue. She signed a contract with OhYeah! Nutrition as a lifestyle leader, received a fitness modeling contract with Naturally Fit, completed her personal training certification, began competing in the NPC (placing 4th in her first competition), and has been awarded two sponsorships. Morgan has run a half marathon and has completed the 13-mile Tough Mudder obstacle course, and she says she feels more alive than she could ever have imagined. Both Elizabeth and Morgan will compete in the 2014 Arnold Sports Festival in February, and both will be competing in the NPC competition in august.

INSPIrATIONA TwO-wAY STrEETElizabeth and Morgan have inspired and continue to inspire thousands of individuals to live well and be fearless through social media sites and their own website. To make one positive change in a life worth it, but I have made so many by sharing my story, Morgan says. The changes the sisters have inspired in others are in themselves an inspiration to the two of them to keep the cycle going. The cycle of inspiration, health and fitness keeps on turning!

We are family!Success Story WEIGHT LOSS By Matthew Hume, Senior Writer

Age Before: 17 Age Now: 21

Height: 510

Weight before: 113 lbs

Weight after: 143 lbs

Favorite exercise: Squats

Favorite clean meal: Coconut

Crock Pot Chicken and Chicken

TVP Chili

Morgan and Elizabeth

The busy society in which we find ourselves presents countless challenges each and every day. One look at the stories of wonder sisters Elizabeth Aguilera and Morgan Wehmer, though, and youll see that challenges are all relativeand that it s possible to use even the most

challenging obstacle as a catalyst for positive change.

Morgan Wehmer

CURRENT PHOTO

Age Before: 21 Age Now: 24

Height: 57

Weight before: 148 lbs

Weight after: 129 lbs

Favorite exercise: Squats

Favorite clean meal: Peanut

Butter and Banana Protein

Pancakes

Elizabeth Aguilera

You wIll never be The besT someone else. You can onlY

be the best YOU and that starts with loving your body,

mind and soul and focusing on your own power.

23

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Torc body contouring is a powerful device that mimics the bodys natural bio-electricity to work out your muscles more effectively than a traditional workout. You can use the Torc on your abdomen, arms, thighs and buttocks. This device helps flatten your stomach, reduce cellulite and postpartum belly, and helps improve your posture by strengthening your core muscles. It also helps to firm up your thighs, reduces cellulite on your legs, and firms your buttocks. In your first session, clients have experienced an average loss of 3 inches around the abdomen.

Lying down on the treatment chair, you will find yourself stimulated with bio-electrical waves targeting motor points and causing muscles to contract, and then to release. All throughout the treatment, you are being assisted by a technician who monitors the intensity of the

waves. Its not painful at all, but its intense. You will also experience an instant increase in vitality. By contracting muscles at the cellular

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Training STRENGTH TRAINING

With the start of a new year comes a renewed sense of hope and seemingly boundless energy as we all look ahead to what we hope to accomplish in the next 365 days. Why not put all that determination and energy to good use in this simple, yet effective workout? And yes, every move has to do with jumping. Did I give myself away? Not to worry. You dont have to bounce as high as a basketball player as he goes for the game-winning dunk. Give it your allbecause after all, that is what counts.

Beginner: Perform each move for 30 seconds, rest for 10 seconds, and repeat the list 56 times.

Advanced: Perform 100 repetitions of each move. Split them up into sets of 1020 each, and repeat the list until you have completed 100 of each.

Jump into the

New Year Literally!

Routine by Anna Reed | Photography by Eduardo Pea | Model Anna Reed

>>21

43

25

JumpsquatStand with feet hip-width apart and hold your arms in front of you, elbows bent. Keep your core tight and push your hips back as you lower into a partial squat. Keeping arms in place, explode upward using your glutes and quads to push you off the ground. Land softly (on the balls of your feet rather than heels) in a partial squat and repeat as specified.

Trainers Tip:To make this easier, use your arms for momentum. A

B

Stand with feet hip-width apart, elbows bent with hands parallel to the floor, and core tight. Jump up and drive heels toward your glutes (dont kick them too hard), and land softly to protect your knees. Repeat as specified.

Stand with feet hip-width apart, keeping core tight, and let your hands hang down at your sides. Squat just slightly, swinging your arms back a bit for momentum. Jump into the air and pull knees upward toward chest as you swing your arms forward and out to the sides. Again, be careful to land softly on the balls of your feet. Repeat as specified.

A

B

Start by kneeling on the floor with tops of feet (NOT your toes) against the floor. Keep your torso upright and core tight throughout the movement. Bring arms in front of you with elbows bent at 90 degrees. Swing arms back, then swiftly bring them forward again to pull you up off your knees just enough to get your feet under you. You should land with your knees bent. Stand up all the way before getting back on your knees to repeat the move. Repeat as specified.

B

ButtKick

tuckJump

KneelingJumpKick

Trainers Tip:This move takes a great deal of core strength, so if you cant get your knees as high as you want, its OK!

Trainers Tip:Try using a mat for this move to cushion your knees if you are using a hard surface such as a gym floor or pavement outside.

A

A BTrainers Tip:Cant get both feet up simultaneously? Alternate feet instead.


Health INFORMATION By Chuck Lehman, Owner of Any Lab Test Now, Carmel

Health Tips for 2014!

And a

HAppYNew You!

The holidays can create lingering effects that most of us dont want to face. Just ask anybody whats on their wish list for the New Year, and losing weight will be there. Other items on the health wish list include a variety of things that can improve overall health. Here are a few suggestions for creating a New You in this New Year.

GUard aGaInST GeTTInG SICk Germs are everywhere, so use common sense to eliminate exposure as much as possible. Kids, especially three- and four-year-olds, seem to be more susceptible than adults to sickness, and they spread it to others more quickly. Keep them bundled up, with their hands washed and away from other sick kids. And while getting a flu shot has both pros and cons, its still recommended to have the vaccine. (If youre in doubt, consult a health care professional.) When in public places, guard against contacting contaminated surfaces with bare hands. If you travel, take precautions in rental cars, hotel rooms, public restrooms and restaurants. Reducing illness requires a full pound of prevention, but its worth the effort to remain well.

ConTrol CholeSTerol First, concentrate on the right things. Determining the ratio between your total cholesterol and your HDL (good) cholesterol is the best first step. This ratio reflects the net effect of the two-way traffic of cholesterol entering and leaving your arteries, and research has found the ratio to be a better predictor of heart disease than a measurement of LDL levels alone. The closer you can bring your HDL number to your LDL, the better, and the best means of accomplishing this are diet and exercise.

Exercise boosts the good cholesterol and a good diet reduces the bad. A good diet even allows you to go a little nutsliterally. A couple of handfuls every day can decrease LDL and raise HDL. About any type of nut can work, but skip the heavy salt and sugary coatings, and stick to just a couple handfuls. Eat more fruits and vegetables and reduce junk food intake.

redUCe The rISk oF CanCer The core advice never changes. Eat lots of fruits and vegetables, get plenty of exercise, and go for regular checkups. Dont smoke, eat less junk food, and avoid as much processed anything as you can. Go chemical free as much as possible by reading labels. Also, let the sunshine in. Studies show that moderate exposure to UVB rays can reduce your risk for numerous kinds of cancer, including prostate and testicular cancer. Just a little dose of sun each day causes your body to pump up production of vitamin D, so try to fit in at least 20 minutes a day. Obviously, wear protective clothes to block direct exposure from the intense rays. If its cold or no sun is available, take 1000 to 2000 IU of vitamin D3 daily.

Sleep BeTTer Proper sleep is an integral part of good health. Establish a regular bedtime and a

regular wake-up time, and only change these times slightly for the weekend and days off. Dont eat after 7:00, or no fewer than three hours before bedtime. And because a drop in body temperature is necessary for quality sleep, lower the room temperature to between 65 and 68 degrees. Invest in good sheets and pillows, and banish the TV, the dinner plate and the briefcase from the bedroom. Darken the room as much as possible, and if you have to go to the bathroom, use a low-intensity light to help get there. Also, eliminate noise as much as possible. If you cant sleep noiseless, then create your own white noise, but keep the volume low and steady.

GeT a CompleTe healTh phySICal Stop procrastinating! There is no good reason for you not to have a physical, and there are two reasons why you should. First, chances are theres nothing wrong with youso why worry? Second, it establishes baseline readings of your weight, blood pressure, cholesterol and other markers (PSA for men and hormone levels for women, for instance). If there is an issue, early detection is paramount for a cure. With a good report, you feel better, and youre insuring your future good health as the New You.

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Health INFORMATION

Face of Facelift Surgery Is Changing

Facelift surgery, or rhytidectomy, was the go-to procedure in the 70s, 80s and 90s for facial rejuvenation. However, the popularization of a whole host of non-invasive procedures such as neuromodulators (Botox), fillers (Juvederm, Sculptra), and fat transfer has pushed back the necessity of an invasive surgical procedure. Laser resurfacing and chemical peels also offer treatments for fine lines and wrinkles of the face. However, the death of the facelift is greatly exaggerated.

So what are some common indications for doing a facelift? The facelift is the best procedure for addressing the sagging neck, or the turkey gobbler, that many of us worry about with aging. In a world obsessed with youthfulness, the facelift is also great for addressing the jowling that we may see on the corners of the mouth and skin laxity that may occur along the lines of the jaw. Certain types of facelifts also address the wrinkles around the eyes and crows feet. Contrary to common thought, a facelift will not get rid

of wrinkles on the forehead, the eyelids, or the wrinkles around the mouth. These may require other procedures for correction. The traditional facelift is still the most common type of facelift. This procedure involves large, hidden incisions around the ear and in the hairline. This procedure treats the area around the eyes, jowling, and the neck and jawline. Skin and deep tissue are then tightened, creating the general appearance of a lift. Usually, tightening involves the skin and deep tissue.

The S lift was first performed in the 1960s and it is the workhorse of facelift surgery. This procedure has been perfected over decades of use. It is the best procedure for the neck and lower 2/3 of the face. The incision goes from in front of the ear, around the ear and into the post auricular hair line. This is the highly advertised Lifestyle Lift.

The mini (weekend) facelift is smaller and less intensive than a standard facelift. This procedure is used to target specific

problem areas and is used to remove limited tissue. Some of these procedures utilize endoscopic technology to make the incisions even smaller. This procedure has the shortest recovery time.So what should one expect during the recovery period? Keep in mind that everyone recovers differently. Many patients have drains in place for 24 hours. Bruising and swelling are common, and sutures are usually removed in 710 days.

When considering a facelift procedure, keep in mind that there are multiple options available. You should always consult with a board-certified cosmetic surgeon to help you decide which procedure is best for you. For more information, or to see if youre a candidate, contact our office today for a consultation with Dr. Lowery at 317 773-6677 or 317 682-2038.

Dr. Lowery is a nationally recognized dual-board-certified cosmetic surgeon that has offices in Noblesville and Indianapolis.

The

By Chris Lowery, D.O.

The facelift is alive and

well.

>>

Beautiful Skin at Any Age

Julie VorisMaster Trainer, Fitness Instructor,

Healthy Life Coach

I Can HeLp YOU LIve YOUr HeaLTHIesT LIFe, aMp Up YOUr FITness BUsIness,

sHare YOUr passIOn

www.julievoris.comwww.facebook.com/julievorisinspirefitness@julievoris

Lets connect!

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active life guide january 2014

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