INstride - May 2013

0513

Monster MileageBedford couple takes ultra challenge

nature’s PathPractitioner returns to traditional healing

WoD Masters

CrossFit athletes ‘do awesome things’ in

40s, 50s, and 60s

15Fresh PicksAsparagus

16Go GadgetThe Step

18Calendar

20SpottedImages of fitness in action

FEATURES

03Editor’s Letter

06Member Route

07Achieve UpdateMore than the ‘Blues’

03Season for Sneezin’You asked and Dr. Watkins answered

04Monster MileageBedford couple takes ultra challenge

10Nature’s PathPractitioner returns to traditional healing

12WOD MastersCrossFit athletes ‘do awesome things’ in 40s, 50s, and 60s

COVER STORY

DEPARTMENTS

stride1305

L E A R N H E A L L I V Ewww.myINstride.com

For spring, we’ve freshened up our site!nSubmit your questions for our monthly Q&A with a local health professionalnPlan your active life with help from our calendar of eventsnShare your favorite walking/running/hiking/biking routes in south-central

Indiana—and see them in the pages of magazinenPost your wellness photos and healthful recipes to share with fellow readers

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2 INstride • May 2013

strideEditorial director: Bob Zaltsberg

Production & copy editor: Kathryn S. GardinerPhoto director: David SnodgressSenior writers: Jim Gordillo, Carol JohnsonContributing staff: Hannah Alani, Molly Packard, Andrea Murray, Kathryn S. Gardiner, Mike Lewis, Brian Culp, Ron Hawkins, Garet Cobb, Rich Janzaruk, Jeremy Hogan and Chris HowellGraphic designer: Stewart Moon

Publisher: E. Mayer Maloney Jr.

CONTENT: 812-331-4289, [email protected]

Advertising sales manager: Laurie RagleMarketing manager: Shaylan Owen

ADVERTISING/DISTRIBUTION: 812-331-4310

INstride is a monthly fitness, wellness and nutrition magazine serving south-central Indiana with offices in Bedford, Mooresville, Martinsville and Bloomington. It is distributed to more than 90,000 readers and can be found at various locations through-out south-central Indiana. The free publication is also inserted in the Bedford Times-Mail, Martinsville Reporter-Times and Bloomington Herald-Times the second Monday of every month; and the Mooresville/Decatur Times, the second Thursday of every month.

©2013 Schurz Communications, Inc.All Rights Reserved

Coming up in May

ON THE COVERCarmen McGhee does burpees while competing in the 40-49 women’s bracket of the Masters Invitational Competition at Hoosier CrossFit. Photograph by Jeremy Hogan for INstride

nYou can learn more about the Creative Aging Initiative that’s underway in Lawrence County.

nWe’ll feature at least one local tennis player and celebrate the virtues of that sport.

nWe’ll highlight your questions and answers from this month’s online Q&A with a primary care physician.

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May 2013 • INstride 3

Fresh and (Cross)FitThe national fitness franchise CrossFit follows the principles of workouts designed for the military and elite athletes. But the workouts can be adapted to work well for all levels of people who want to improve their conditioning. Nearly 75 people in their 40s, 50s and 60s who fit the bill showed up for a day of competitive exercises one Saturday in April, and INstride was really there with staffer Andrea Murray, one of the 60-some-things who competed. Her story is one of the features this month.

Today we welcome Bloomingfoods, the Bloomington cooperative grocery story, as a sponsor of Fresh Picks. We’ll be more seasonal in our approach to picking the healthy foods we highlight to make sure they are available at Bloomingfoods and at other places in south-central Indiana the month they are featured.

Apologies to those expecting a story on a Bloomington company that recently hired a wellness coordinator to help other companies implement wellness programs in the workplace. Bill C. Brown Associates is indeed doing that good work, but the story, which was promoted last month for this edition, will be featured at a later date.

I can’t let the month go by without congratulating those from our area who competed in this year’s Boston Marathon last month. The event was marred by terror and tragedy, but marathoners from the area only strengthened their commitment to running in its aftermath. We hope to introduce you to some of those local folks in upcoming months.

Bob Zaltsberg, editor

EDITOR’S NOTE

Our monthly chat in April focused on ear, nose and throat issues with otolar-yngologist Dr. Joanna Watkins with IU Health Southern Indiana Physicians.

Q:Couldyoureviewinbriefthegeneralcriteriaforuseofantibioticsinwhatmostpeople

refertoas“sinusinfections?”(Specifi-cally,whathelpsyoudiagnoseanactualbacterialinfectionvs.theallergiesthatweareallsubjecttoinBloomington?)Thereisaplaceforthem,ofcourse,butIamconcernedaboutantibioticresis-tanceduetooveruse,aswellastheincreasingdatathatsuggestsusingantibioticsinveryyoungchildrenmayprecipitatelonger-termproblems.—krankenschwester,Bloomington

JOANNAWATKINS:Most sinus infections are caused by virus, and if you are otherwise healthy, individuals without any underlying medical conditions that could affect your body’s ability to fight infections, the sinus infections tend to improve without needing antibiotics.

However, if your symptoms get worse after about a week or if you are having severe symptoms such as high fever, antibiotics are often recommend-ed. Typical sinus-related symptoms I ask my patients about will be facial pain; sense of pressure in the face, which often gets worse on bending over; headache; difficulty breathing through the nose; nasal congestion; colored drainage from the nose; drainage in the back of the nose; cough; sense of ear pressure; decreased ability to smell; fever; and sense of fatigue. If these symptoms get worse or do not get better after about a week, antibiotics are often recommended.

Q:I’veheardthatourbodiescanbecomedependentupondecongestantnasalsprays,

thataftertoomanydaysofuse,thenosewillfeelstuffedupbecauseitexpects/needsanasalspray.Isthistrue?Ifso,wouldyourecommendaspecificconsecutive-daysuselimit?—KG,Bloomington

JOANNAWATKINS:There is a term that specifically refers to this. It is called medicamentosa rhinitis.

After using a nasal decongestant spray for a few days, our nasal mucosa becomes more resistant to the medica-tion’s effects and it can respond by having rebound congestion which can create worse nasal symptoms than the initial symptoms.

Also, many of the nasal decongestant sprays can affect your blood pressure. Therefore, if you already have high blood pressure or prior history of cardiac conditions, a conservative use of these sprays is recommended. I have my patients use those sprays in a limited fashion, usually no more than three to five days.

Q:Canwedevelopseasonalallergiesasweage?IneverhadproblemswithallergieswhenI

wasakid,butsinceI’veenteredmy30s,Iseemtohavemoreandmoretroubleeachspring.—KG,Bloomington

JOANNAWATKINS:It is possible to develop seasonal allergies as we age. Also, other things to consider are any recent changes in environmental conditions such as having a new pet or moving to a different location.

Typically, allergies start in young age and then peak in young adulthood. However, it is possible to develop new allergies and “outgrow” others at any age.

Season for Sneezin’YouaskedandDr.JoannaWatkinsanswered

GotomyINstride.comformorequestionsandanswersaboutotolaryngologywithDr.JoannaWatkins

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Run 50 miles in one day. In runner’s lingo, that’s a lot of goo.

Tim and Wendy Miller of Bedford recently took on an ultra endurance challenge. Tim, 48, ran the Chain O’ Lakes State Park trail run 50-miler near Fort Wayne April 20. Wendy, 30, ran the Ice Age, a 50-miler in LaGrange, Wis., on May 11.

The couple began training for their ultra runs in January. An ultra is any run over 26.2 miles. Both veterans of several marathons, they discussed with INstride the challenges of training to run 50 miles while also juggling family responsibilities and careers. They are parents to Rowan, 2½, and Amelia Unger, 10. Wendy is an assistant professor at the Indiana Univer-sity School of Nursing. Tim is a software developer.

Why do an ultra marathon?Wendy: “I love to run. I live and breathe it. After

running marathons, it was a logical next step. We love long runs, runs of four or five hours. I needed an excuse to train at a high level, so an ultra made sense. My ultimate goal is to run a 100-miler. I have to do a few 50s first. This is a stepping stone.”

Tim: “It’s a different challenge for me. I’ve done 12 or 13 marathons. Two years ago I started doing triathlons. I like the mixture of sports, it breaks up the monotony of running.”

Bedfordcoupletakesultrachallenge

Monster Mileage

Have you always trained this intensely?Wendy: “I started running in 2008. My dad and

brother were runners, so I was always around it, but I didn’t run. But when I started, I was immediately addicted. I feel natural, like I should be doing it. I’m incomplete without it.”

Any reason why you chose the races you did?Wendy: “These are both trail runs, which if you’re

going to run an ultra, it’s a lot less pounding to be on a trail than on the road. We are running different races so we can crew for each other that day.”

As you have increased your training, has it been difficult to avoid injuries from all the miles you’ve logged?

Wendy: “We’re always batting training injuries. I’m much less injury prone if I do a lot of miles slowly. We both are fast runners, but high miles and low intensity keeps me healthy. I go to a chiropractor once a week in Bloomington and that has helped. But something always hurts and you hope you can run through it.”

How many miles a week have you been running?Wendy: “I’m peaking at 90 miles in a week. We’ve

averaged 75 to 90 miles a week since January.”

Training at that level is a huge commitment. How difficult is it to find the time for those long runs?

Wendy: “We do a 30 and a 20 back to back on weekends. My mom watches Rowan for us on those long runs.”

You must take in a huge amount of calories during training.

Wendy: “Diet is so important when training for an ultra. We eat lots of complex carbs. Fueling during runs is crucial and we eat lots of goo (a super-concen-trated carbohydrate and electrolyte replacement in a gel that endurance athletes use). On a 30-mile run, I’ll burn 1,000 calories, Tim will burn 1,500. I actually take in more calories during a race than I do during training.”

Any other challenges?Wendy: “Laundry and groceries” (laughing).

Since this is your first 50-miler, do you have a specific time goal?

Wendy: “When we did the Land Between the Lakes 60K (37.2 miles), my time was 6 hours and 5 minutes. This will take me 8½ hours, Tim probably 8 hours. I may set a goal closer to the race, but right now, I just want to finish and finish strong.”

“Dietissoimportantwhentrainingforanultra.Weeatlotsofcomplexcarbs.Fuelingduringrunsiscrucial.”WENDY MILLER

By Carol Johnson

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Dr. Jim Sowders, middle, talks with Tim and Wendy Miller as they begin a 5-mile run in Bedford. Tim is pushing his son Rowan in a stroller.

GARET COBB | INSTRIDE

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GotomyINstride.comtocreateandshareyourownmaps.Theyareeasytomakeandafastwaytocomputethelengthofyourfavoritefitnessroutes.

Batchelor 10KThis 6.2-mile walking route was submitted by myIN-stride member cparkins95alt. The course starts at Batchelor Middle School in Bloomington and travels through the Highlands, Clear Creek Trail, and the Bloomington Rail Trail.

Medical chatHave health questions? myINstride.com is hosting a free online chat with Dr. Sarah Hartung, a primary care physician with IU Health Southern Indiana Physicians, at 11 a.m. Tuesday, May 14 at myinstride.com/chat. Send in your questions now or on the day of the chat.

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AcHIEvE UpDATE By Molly Packard

This column was submitted by Molly Packard on behalf of ACHIEVE, which stands for Action Communities for Health, Innovation and EnVironmental ChangE.

There’s a common myth that depression is a normal part of aging. While experiencing sadness or grief in response to a loss or temporary “blues” are normal, suffering continuing feelings of depression is not a normal part of the aging process. The risk of develop-ing depression does increase as we age, however.

“For those 65 and older, the chance of suffering from depression is about 15 percent,” said Dayna Thompson, Alzheimer’s educator at IU Health Bloomington. “The population most at risk, however, are seniors living in extended-care or nursing facilities. For these folks, the risk of developing depression goes up to about 50 percent.”

With this increased risk of depression also comes an increased risk of suicide. Many times, the emotional needs of seniors are misunderstood or unrecognized. In fact, the National Institute of Mental Health found that up to 75 percent of seniors who commit suicide saw a physician in the month before their death. Statistics like these show the urgent need for a more proactive and thorough approach to recognizing, treating and preventing depression and suicide risk in our local aging population.

To help those most at risk, IU Health Bloomington and Elder Care Connections are teaming up to offer a free series of workshops and training to area extended-care and nursing facilities.

“Because we know seniors in these facilities face a higher risk of depression, this is where our greatest opportunity for affecting change lies. The staff at nursing facilities have the ability to greatly influence the health and wellbeing of the residents. We want to show them how to be that difference maker in their residents’ lives and help the residents live meaningful, healthy lives,” said Lizbeth Kalina, Elder Care Connections.

The workshop series and trainings are free and open to all staff at any area nursing or extended-care facility. The training focuses on four goals:

1. How to recognize symptoms and risk for suicide, including how to have difficult conversations with residents with known symptoms.

2. What to do if you recognize signs of depression or suicide risk in a resident.

3. How to respond to a suicide attempt or death.4. How you can help reduce rates of depression and

risk for suicide with a proactive approach.Proactive is the key word, Thompson said.

“The earlier signs of depression are recognized, the more able we are to treat them and help the person manage the condition. This proactive approach will allow the caregivers to intervene at an earlier point in time to better help their residents,” she said.

Kalina agreed and believes the tools and education provided through the workshops will benefit both caregivers and residents alike.

“Those of us who choose to work with older adults do so because of our passion and love of working with this population. What we teach through these workshops will provide caregivers with the tools they need to better address the emotional needs of seniors,” she said.

Thompson and Kalina hope to provide this training to all extended-care and nursing facilities in the area and raise awareness about the increased risk of depression for this population. They’ll work with each individual facility on specific goals and then check in on their progress and offer more guidance at three months and six months after the training.

“Senior adults, whether just entering the ‘golden years’ or nearing the century mark, should all have the opportunity to overcome depression and live meaning-ful, healthy lives. We want to help them achieve this,” Thompson said.

More than the ‘Blues’Workshopaddressesdepression

riskinseniorpopulation

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Kris Heeter has suffered allergic reactions from over 60 different types of allergens. She suffered severe sneezing, redness and a

worsening of her asthma. Her work environment, a biology lab with copious amounts of mold, made her condition worse.

Heeter tried everything. She visited her doctor and was tested for allergens, prescribed medi-cines, given allergy shots and offered an inhaler. Her symptoms only worsened.

There was one medical avenue left on her list that she had yet to try. Naturopathy.Heeter met with Scarlett Winters, a licensed

traditional naturopath to discuss a natural approach to alleviating her allergy symptoms.

“Nothing was working,” Heeter said. “I was willing to see what she had to say.”

After a couple of visits, Winters recommended that Heeter try essential oils. Heeter tried the mix of eight oils, including extracts from cinnamon and eucalyptus plants. To her pleasant surprise, they worked. She was able to go to work free of the severe sneezing and redness. The oils even helped with her asthma. Heeter now uses the oils as a mouthwash on a daily basis.

“Many people think that (naturopathy is) a new age, newfangled thing. It’s not,” Winters said.

“Forty years ago, this is what medicine was.”Winters began her career in naturopathy after

experiencing a near-death experience in her teens. “I had a very serious kidney issue and had been

driving out of state to go to a specialist and pretty much lost my whole life savings going to doctors,” Winters said. “Eventually I got to a point where my body was rejecting any kinds of medicines.”

In her late teens, Winters went on a retreat to a southern Indiana monastery.“I just wanted to go on a retreat,” Winters said. “I

had no idea what I was getting myself into.” The monastery practiced naturopathy, including

Reiki, a form of energy healing. Winters’ health problems were addressed through Reiki at the retreat.

“All of my symptoms disappeared. For me, it was a miraculous healing. It changed my life,” Winters said.

“I am very grateful for homeopathic medicine. ... I decided I wanted to learn more about it.”

By Hannah Alani

PractitionerreturnstotraditionalhealingNature’s

Path

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Winters started her doctoral studies in naturopathy.

“The further along my education went, the more passionate I became,” Winters said. She started working at the Thrive naturopathy practice in 2005 as a traditional naturopath, specializing in Reiki.

“Some people have the misconception that I dislike medicine. That is not true at all,” Winters said. “There is a place for both. ... If I have an auto accident, naturopathy is not going to put me back together.”

Heeter, while at first skeptical of naturopathy, stands firmly behind it.

“It’s been used for centuries,” Heeter said. “In history, it’s been shown to be successful and works for many people.”

Winters’ hope is that naturopaths and doctors of conventional medicine will be able to work together regarding patients’ health.

“The ideal situation is for naturopaths and conven-tional medical doctors to work together to meet the needs of people,” Winters said.

Winters believes that human emotion and state of

mind play a large role in our physical conditions. In fact, she has observed that people with similar personalities tend to suffer similar physical issues.

“Our personalities have a lot to do with how disease manifests in our bodies,” Winters said. Winters always

asks people to ask themselves two questions when suffering from an illness, the first being “Why me?” and the second “Why this?”

“Our brain is affected dramatically by our emotions,” said Winters. “In our culture, we don’t give a lot of credit to our emotional lives. We push ourselves past our limits. ... It’s kind of human nature that we want to feel like we’re in control.” The connection between human emotions and physical conditions is something that Winters plans to research in the future.

Heeter said “it’s kind of cool” to see natural approaches used alongside conventional medicines. She said she would encourage anyone to consider naturopathy.

“They might see somebody like Scarlett to find non-traditional approaches to medicine that might help them,” she said.

“Ourpersonalitieshavealottodowithhowdiseasemanifests

inourbodies.”SCaRLEtt wintERS, licensed

traditional naturopath

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Nearly 75 athletes in their 40s, 50s and 60s turned out to sweat through a daylong series of competitive exercises in April hosted by

Hoosier CrossFit, a local affiliate of the national fitness franchise.

“We wanted to create a competition that was different than the others around our region and met the needs of people who don’t usually get a ‘fair shot’ at normal competitions,” said Jenna Innis Tieman, co-owner of Hoosier CrossFit. “We also wanted it to inspire the members in our gym, people who don’t think they are capable to ‘compete’ in general will have watched 40- to 60-year-olds do awesome things.”

thE woRkoutSWorkouts, in CrossFit lingo, are called WODs (short for workout of the day.) Usually one WOD is a day’s exercise. The games called for the athletes to complete three WODs, with a fourth for finalists.

CrossFit Masters rules break athletes into three age groups: 40-49, 50-59 and 60 and up. There are some differences in the weights or movements required at the upper age groups, and there are similar differences prescribed between male and female competitors.

Any athlete was allowed to modify, or “scale,” the workout to his or her abilities, but in the official scoring, scaled workouts did not count toward the championship in the division, so scaling took an athlete “out of the running” for prizes, so to speak.

Running and LiftingThe competition opened with a combined run and barbell lift. With a time limit of 12 minutes, competi-tors were to run a mile, then perform deadlifts in sets of three to their maximum weight. As an example score, in the men’s 40-49 division Frank Wray of CrossFit Cornerstone in Ohio, ran the mile in 5:52

and then performed three deadlifts at 411 pounds.As a contrast, your reporter ran the mile in 9:12 and

lifted 135.

JumPing and LiftingWOD No. 2 was a quickie, but that doesn’t mean it was easy. It consisted of a ladder (a sequence of increasing repetitions) starting with two box jumps and two barbell thrusters. A thruster is a barbell lift that requires the athlete to lift the bar from a squat to overhead in one movement. The workout proceeded to four jumps, four thrusters; six jumps and thrusters, and so on. The top score was the number of combined jumps and lifts performed in five minutes.

Most of the competitors took advantage of the option to step up on the boxes (24 inches for men, 20 inches for women). Stepping is slower, but easier on the knees!

By Andrea Murray

wodMasters

CrossFitathletes‘doawesomethings’in40s,50s,and60s

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In the women’s 40-49 division, Carmen McGee of CrossFit Fort Wayne had a score of 99, which means she had completed more than half of the round of 14 repetitions when time ran out.

By contrast, I got a score of 71, which means I made it to the 12-repetition round but only got 11 of the step-ups and none of the lifts.

thE ‘ChiPPER’A chipper is a gym term for a workout that includes a variety of moves and has a longer time limit. The last WOD of the Masters had a 15-minute time limit and required the athletes to start with four short sprints, then move to eight pull-ups, 12 pushups, 16 sit-ups and finally 20 double-under rope jumps. Scoring was by time completed if the competitor did four rounds. If an athlete did not complete four full rounds in 15 minutes,

Jeremy Hogan | INSTRIDE

Carmen mcghee competes in the 40-49 women’s bracket of the masters Invitational Competition at Hoosier CrossFit

the score was the total number of elements completed.Henry Hernandez of CrossFit Indy North finished

the whole thing in 6 minutes and 13 seconds, the fastest time for any of the men. The top women’s time was turned in by Katie Kool of CrossFit Cornerstone at 7:27.

I was unable to complete the full four rounds, getting tangled up on the double-unders. I was about 10 jumps short when the time ran out.

ChamPionShiP RoundAs a finisher, the top six scorers in each division were allowed to compete in a fourth WOD, consisting of 1,000-meter row, 30 barbell cleans and 30 burpees.

When all the points were added up, the top scorers in each age division got a round of applause and T-shirts from HooserCrossFit.

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Tieman, who runs Hoosier CrossFit with her husband Shaun Tieman, explained that the competi-tion was a fundraiser for the IU Department of Physical Therapy “Without Borders” mission trip to Ecuador to provide professional services to local children. So all the money went to the charity instead of trophies. Tieman said about $1,500 was raised after expenses were covered.

Hoosier CrossFit’s upcoming charity competitions include the Annual Mighty Murph challenge on Memorial Day weekend that raises money for the American Red Cross of Monroe County and “Saving Grace” in October that raises money for the local Olcott Center for Breast Cancer.

Jeremy Hogan | INSTRIDE

Henry Hernandez rests after competing in the 40-49 men’s bracket of the masters Invitational Competition at Hoosier CrossFit

ResultsmEn’S diviSion 40-49 Points1. FrankWray,CFCornerstone. . . . . . . . . . . . 152. HenryHernandez,CFIndyNorth . . . . . . . . 193. RickSzakal,CFInfinity-TippCity . . . . . . . . 24

mEn’S diviSion 50-591. DavidTompkins. . . . . . . . . . . . . . . . . . . . . . . 142. MikeLewis,CFNaptown . . . . . . . . . . . . . . . 163. CharlesButler,IndyShield . . . . . . . . . . . . . .17

womEn’S diviSion 40-491. CarmenMcGee,CFFortWayne. . . . . . . . . . . 92. JaneySchrock,CFCarmel . . . . . . . . . . . . . 183. KellyPratt,CFTheVille . . . . . . . . . . . . . . .20

womEn’S diviSion 50-591. MissiLedbetter,CFWestLafayette. . . . . . . 52. VickiBrubaker,PracticeCF. . . . . . . . . . . . . . 7

womEn’S diviSion 60+1. AndreaMurray,B-TownBarbell. . . . . . . . . . . 4

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fRESh PiCkS By Hannah Alani

Spring is the season for green. Green vegetables, that is. A member of the Lily family, the

asparagus is one of the most nutritionally balanced vegetables in existence. It is nutrient-dense, high in folic acid and a good source of potassium, fiber, vitamin B6, vitamins A and C and thiamin. Asparagus contains no fat or cholesterol and is low in sodium.

And it’s tasty.

no ’gus, no gloryGreenveggiespearsnutrition

Asparagus has a very distinct flavor, but its taste is sometimes compared to that of broccoli and artichokes.

The asparagus can be pre-pared in a variety of ways, from frying to baking to steaming to stir-frying.

Fresh asparagus should be kept clean, cold and covered. One should trim the stem end about one-fourth inch and refrigerated for two-three days.

Frozen asparagus should be washed thoroughly before having its ends trimmed slightly. Spears should be left whole or cut into two-inch lengths. The asparagus should then be blanched in boiling water. SOURCE: THE MICHIGAN ASPARAGUS ADVISORY BOARD

AsparagusAntipastoPlatter

Antipasto1 pound (1 bunch) fresh asparagus, trimmed1 cup canned artichoke hearts, drained and

halved or quartered1⁄4 pound prosciutto, thinly sliced1⁄4 pound salami, sliced into bite-sized pieces1 cup Kalamata olives (or other olives)1 cup cherry tomatoes, halved1⁄3 pound sliced Provolone cheeseDressing2 cloves garlic, minced2 teaspoons Dijon mustard1⁄2 teaspoon dried rosemary1⁄4 teaspoon Italian seasoning1⁄2 teaspoon crushed red pepper flakes2 tablespoons red wine vinegar3 tablespoons olive oil1 lemon, zest and juice1 orangePinch each of salt and ground black pepper

Blanch the asparagus in boiling, salted water for 3-4 minutes, then rinse with cold water or cool in an ice bath. Drain well. Zest the orange, and juice half for the dressing. In a small bowl, whisk all of the dressing ingredients together. Toss the blanched asparagus and artichokes in 2 tablespoons of the dressing and marinate for 60 minutes. Once asparagus and artichokes have finished marinating, arrange the antipasto on a large platter, and drizzle with the remaining dressing. SOURCE: STRONGERTOGETHER.COOP

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By Kathryn S. Gardinergo gadgets: Equipment to get you moving


In this monthly feature, INstride and local fitness experts introduce you to different acces-sories for an active lifestyle. This month, Dylan George of Anytime Fitness in Martinsville highlights the step. Mark Imel demonstrates.

stepJust as it sounds, the step brings a bit of adjustable level-change intensity to traditional floor exercises and can easily be stored under your bed.

step It Up

MoveMent pUsh-UpsOne repetition: nPerform a push-up with left hand

on the step and right hand on the floor. [A]

nMove your hands so that they are both on the step. Perform a push-up. [B]

nMove left hand off the step. Perform a push-up. [C]

nTo increase difficulty, add weight to torso.

2-3 sets of 8-10 reps

A

C

B

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sIngle-leg sqUatnPlace one leg on the step and one on

the floor, about shoulder-width apart. [A]

nWith back straight, squat down like you’re sitting in a chair—use legs and rear to perform this exercise. [B]

nLower until thighs are parallel to the floor, then drive through your heels back to the standing position.

nTo increase difficulty, hold weights or raise the height of the step.

2-3 sets (switching legs each set) of 10-12 repetitions

A

B

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CalendaR

May18 Geist Half Marathon

and 5KWHERE: Geist Reservoir, Indianapolis, Ind.WHEN: 7 a.m. half marathon; 7:30 a.m. 5KDESCRIPTION: 13.1-mile race starts near the intersection of Olio Road and 113th Street. The course goes around the reservoir and ends at the Geist Lake Ma-rina off Fall Creek Parkway. The 5K utilizes the same start and finish line as the half marathon. There is no parking at the start or finish areas. Parking and packet pickup are located approximately 1 mile from the start line.MORE INFO: http://geisthalf.com

18 Mustang Miles 2013 5K Run/Walk

WHERE: Edgewood Intermediate School, 7600 W Reeves Rd., Ellettsville, Ind.WHEN: The race will begin at 8:30 a.m.MORE INFO: Contact Kenny Williams at 812 876-3132 or email kenny.williams@ edwardjones.com

18 Run with the Foxes MiniWHERE: Morgan-Monroe

State Forest, Main Forest Road, Martinsville, Ind.WHEN: 9 a.m.DESCRIPTION: Race starts at the Cherry Lake Shelter on Main Forest Road. 5K, 10K, 10-mile,

WHEN: 9 a.m.DESCRIPTION: Join us for our inaugural event to officially kick off summer! This race is open to all ages and ability levels, so bring the whole family! The race will begin and end at the main Morgan County Library branch, which is located at 110 S. Jeffer-son St. All proceeds benefit the Morgan County Public Library.MORE INFO: www.mag7 raceseries.com

1 Race for Literacy 5K Run & Walk

WHERE: Bloomington Hard-ware, 2700 East Covenanter Dr., Bloomington, Ind.WHEN: 9 a.m.

and 13-mile courses on a natural foot trail that meanders through the mature hardwood forests of Morgan-Monroe State Forest. All proceeds benefit the work of the Hoosier Hikers Council to continue building and maintain-ing hiking and running trails in Indiana.MORE INFO: www.hoosierhikers council.org/run-with-the-foxes

June1 2013 Dewey Dash 5K

Run/WalkWHERE: 110 S. Jefferson St., Martinsville, Ind.

DESCRIPTION: A benefit for the Teachers Warehouse. The race is part of the Mag 7 Race SeriesMORE INFO: www.mag7race series.com

1 Rock & RunWHERE: Stable Studios,

2034 Dubois Rd., Spencer, Ind.WHEN: 9 a.m.DESCRIPTION: Located on the gorgeous grounds of Stable Stu-dios in Spencer, Ind., this event features a 5K walk/run. This is a trail run and features live musi-cians all along the route. Upon completion of your run/walk, feel free to indulge with two live bands, food, vendors and more. MORE INFO: www.rockandrun.net

Geist Half Marathon

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8 Doughboy 5K & 10K RunWHERE: Spencer Court-

house Square, 60 South Main Street, Spencer, Ind.WHEN: 8 a.m. 5K; 8:30 a.m. 10KDESCRIPTION: Start and finish at Courthouse SquareMORE INFO: www.mag7race series.com

9-14 Touring Ride in Rural Indiana Bicycle Rally

WHERE: Clifty Falls State Park and Brown County State Park DESCRIPTION: Join us at Clifty Falls and Brown County State Parks for our third annual bicycle rally, Sunday, June 9 through Friday, June 14. Partial week (three-day) registration will be available. Routes will feature win-eries, the 19th-century architec-ture of Madison’s historic district, and the modern architecture of Columbus, Ind.—in addition to the beauty of rural Indiana. Stay in the Indiana State Park inns or camp. MORE INFO: www.triri.org

22 The Springville Heritage Festival 5K

WHERE: Springville Community Park, Ind. 54 & Ind. 58, Spring-ville, Ind.WHEN: 8 a.m.DESCRIPTION: Race starts and ends in front of the Springville Community Park. The course is an out-and-back with a slight incline at the start and decline to the finish. A good course for a 5K PR. There will be mile markers with one water station at the turn-around.MORE INFO: www.mag7race series.com

29 Judah Jog 5KWHERE: Judah Community

Center, 385 Hillcrest Way, Judah, Ind.WHEN: 8 a.m.DESCRIPTION: Start/finish will be at Hillcrest Mall (Near Johnny Junxions BP). Held in conjunc-tion with the Judah Heritage Festival. The festival has a parade, food booths, flea mar-ket, live singing acts, pie/cake

13 Artie Fest 5KWHERE: 59 E. Washington

St., Martinsville, Ind.WHEN: 8 a.m.DESCRIPTION: 5K run and 1-mile family walk in historic downtown MartinsvilleMORE INFO: www.mag7race series.com

13 Brown County Cross Country 5K

WHERE: Eagle Park, Ind. 46 and Magnolia Lane, Nashville, Ind.WHEN: 8 a.m.DESCRIPTION: This 5K run/walk will be run at the Brown County High School cross-country course. The course is all grass with some hills. Half of all money raised from this event will go towards the Brown County cross-

contest/auction, classic car show, fireworks and more. Please join us for a full weekend of fun, food, and family-oriented events!MORE INFO: www.mag7race series.com

July6 Sarah Jones

Memorial RunWHERE: St. Paul United Method-ist Church, 4201 W. Third St., Bloomington, Ind.WHEN: 8 a.m.DESCRIPTION: The Deputy Sarah Jones Memorial 5K Run/Walk is dedicated to all the law enforce-ment officers in Monroe County and in memory of those that made the ultimate sacrifice in the line of duty.MORE INFO: www.mag7race series.com

8-13 Ride Across INdiana: Same Thing, Only

Ride More (RAINSTORM)WHERE: Starts and ends in Richmond, Ind., using Earlham College as a staging area. DESCRIPTION: RAINSTORM offers an intensive week of cycling for riders preferring longer distances; several of our alumni have gone on to complete coast-to-coast cycling tours. Each day’s route is approximately 100 miles, and there are no layover days. RAINSTORM travels over hard-surfaced back roads in southern Indiana. Terrain ranges from rolling to hilly; expect to be chal-lenged. Lodging in Indiana State Park inns (three nights) and nice hotels (two nights) is included in the tour fee. All accommoda-tions offer comfortable beds, air conditioning, and free WiFi. Four breakfasts and three dinners are included; menus are carefully planned for sound nutrition and variety, and include options for vegetarian and diabetic partici-pants. At the Indiana State Park inns, buffets are served in the inn dining rooms. MORE INFO: www.triri.org

country teams and half will go to the American Cancer Society.MORE INFO: www.mag7race series.com

20 Limestone 5KWHERE: Parkview Primary

School, 1900 19th St., Bedford, Ind.WHEN: 8 a.m.DESCRIPTION: One of the oldest races in the southern half of the state, the Limestone 5K has a long history of producing chal-lenging competition and fast times. The course begins and ends at Parkview Track, touring a flat residential neighborhood. Spectators are treated to the final quarter mile on the track. MORE INFO: www.mag7 raceseries.com

Register now for the 17th annual Chicago half MarathonWHERE: Jackson Park, 5700 S. Lake Shore Dr., Chicago, Ill.WHEN: 7 a.m., Sunday, September 8, 2013 WHAT: The 17th Annual Chicago Half Marathon will host thousands of runners on Sunday, Sept. 8, 2013. Runners will enjoy a beautiful 13.1-mile course along scenic Lake Shore Drive with great views of the Chicago skyline, starting and finishing in Jackson Park. Participants will receive a custom finisher’s medal and technical t-shirt, along with access to a post-race party in Jackson Park.REGISTER NOW AT: chicagohalfmarathon.com

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spotted

CreateyourownphotogalleriesatmyINstride.com

ABOVE: William Quigley, left, and Terry Quigley complete the Monroe County YMCA Spring Run 5K

LEFT: Pam Walters locks out 70 pounds overhead at the B-Town Barbell Weightlifting Throwdown held April 27 at B-Town Barbell in Bloomington

JEREMY HOgAn | INSTRIDE

JEREMY HOgAn | INSTRIDE

COURTESY PHOTO

Paricipants begin the Monroe County YMCA 10K Run

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INstride - May 2013

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