INstride

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SITTING FITOrleans class offers movement for mobility

FITNeSS FuelUnexpected drinks can peak performance

back oN The barreBedford woman returns to ballet after years away

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September 2013 • INstride 1

07Fresh PicksTomatoes

14Health ChatJoint Replacement

15ACHIEVE Community SpotlightLearning with Lunch

16Go GadgetsAb Suspension

18Calendar

20SpottedPhotos of fitness in action

FEATURES

03Editor’s Letter

04Sitting FitOrleans class offers movement for mobility

08A Balanced BodyExercise series helps illuminate muscle imbalances

11Fitness FuelUnexpected drinks can peak performance

12Back on the BarreBedford woman returns to ballet after years away

COVER STORY

DEPARTMENTS

stride1309

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

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2 INstride • September 2013

strideEditorial director: Bob Zaltsberg

Production & copy editor: Kathryn S. GardinerPhoto director: David SnodgressSenior writers: Jim Gordillo, Carol JohnsonContributing staff: Olivia Druckemiller, Kathryn S. Gardiner, Mike Lewis, Brian Culp, 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

ON THE COVERAmy Cieslik in pointe class at Kat’s Dance Studio in Bedford. Photograph by Rich Janzaruk for INstride

Coming up in OctobernOctoberisabeautifultimetobicycleinsouthernIndiana.We’llshowyousomeroutesyoumightwanttofollow.

nMotivationcancomeinallforms.Howaboutgettinginshapeforason’sordaughter’swedding?We’llintroduceyoutosomeonewhodidjustthat.

nSeeyourfriendsrunningandbikingandotherwiseworkingoutinourSpottedphotos.

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EdITOR’S LETTER

Joints and En PointeDr. Jonathan Surdam, an orthopedic surgeon with IU Health Southern Indiana Physicians, has done about 2,000 joint replacement surgeries in the last 10 years. That’s an awful lot of new knees, hips and shoulders improving the quality of life for people who had been suffering from some pretty severe pain. We’re pleased he sat down to answer questions from INstride readers in an online chat last month, which we’ve presented in today’s edition. The kind of surgery he does helps put people back on the road to good health.

Also in this month’s edition, we feature a form of movement and exercise we’ve not included in a previous magazine—ballet. Reporter Carol Johnson visited with Bedford resident Amy Cieslik, 53, about why she has joined a class of teen girls at Kat’s Performing Studio.

So you don’t think chocolate milk has health benefits? Think again. Reporter Jim Gordillo talked to Indiana University kinesiology professor Robert Chapman for an explanation.

And there could hardly be a better food to feature in this month’s Fresh Picks than the tomato. Indiana’s are the best. Please welcome fall intern Olivia Druckemiller, who gathered information to share about the tasty fruit.

Next month: On to autumn.

Bob Zaltsberg, editor

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Two dozen people file into the room. Some stop for blood pressure and heart rate checks. Others chat and laugh like old friends.

The exercise class is late getting started, but just by five minutes, because participants are busy greeting one another and laughing among themselves.

Welcome to an average day in Mary’s Sit Down and Shape Up class, where participants come back week after week—not just because of the health benefits they’ve received, but because of the friendships they’ve forged.

“I like the fellowship,” said Sue Fleener of Mitchell, who has been coming to the class for almost five years.

“I’ve noticed improvement in my joints, lungs and balance, but I also like to come to see everybody and talk to everybody. I started coming after my husband died in

Sitting Fit

2008 to give me something to do, and it’s really good in helping people from getting depressed.”

Mary and Scott Mapes began the class in 2008 as a way to help senior citizens regain mobility. Mary, a registered nurse who worked in cardiovascular rehabili-tation, knew the benefits of exercise, but when her aging mother moved in with her, she quickly realized the senior population needed more options when it came to staying fit and mobile.

“I wanted to offer something people could do,” Mary Mapes said.

In the class, participants stay seated in chairs throughout 90 minutes of resistance, cardiovascular and aerobic exercise, stretching, and yoga. Using paper plates and one-pound weights, the men and women are constantly moving throughout the entire session.

“You get your heart rate up, which is good,” said Irma Johnson of Orleans. “I feel better on the days I come. Of course, at 82, you’re not going to feel ... 39, but I do like coming.”

The class, offered for free twice a week, meets participants where they are in terms of ability. Some can do a little; others push their limits.

“When you first start, you’re sore,” Fleener said. “When you think of chair exercise, you don’t expect it to work you out like it does.”

“It’s more of a workout than you think,” Mary Mapes said.

Five years ago, Hazel Troyer decided at the age of 59 that it was time for her to undergo gastric bypass surgery. Troyer knew the weight-loss option required exercise to

Orleansclassoffersmovementformobility

By Krystal Shetler

Mary Mapes leads the

chair yoga class at

First Baptist Church in

Orleans

RICH JANZARUK | INSTRIDE

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September 2013 • INstride 5RICH JANZARUK | INSTRIDE

Hazel Troyer participates in a chair yoga class

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meet and maintain her goals, but she didn’t want to drive to Mitchell or Bedford to workout. She joined the chair class and has lost 200 pounds in five years.

“I was in a wheelchair all the time and couldn’t walk,” Troyer said. “Now, I can do whatever I want.”

And at almost 94 years old, Ruth Pruett of Mitchell might be the oldest attendee, but she doesn’t miss a beat as she and other participants work out to big band, doo-wop and country gospel music.

“It has helped me tremendously,” Pruett said of the class. “I’m able to move around better.”

Throughout the session, Mary offers encouragement and tells jokes to the 20 to 30 people who attend each class. She takes each person’s blood pressure and heart rate prior to the start of class, and participants must have a doctor’s statement allowing them to join. She jots

down their statistics in a journal, charting their progress and giving a report to each person so they can show the numbers to their physician.

For 68-year-old Marcia Sage of Orleans, the class is all about health. She has suffered with fibromyalgia for the past 30 years. Plagued with chronic pain, the class has helped her battle the symptoms of the disease.

“This really helps me with the pain,” Sage said. “When I started this class, it started hurting a lot less. It helps me a lot.”

The class is offered each Monday and Wednesday at 10 a.m. at the First Baptist Church in Orleans. Classes are free, but participants take up collections to support local food pantries and other ministries and organiza-tions each week. For more information, call Scott or Mary Mapes at 812-849-9999.


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FRESH PICK By Olivia Druckemiller

Fruit or vegetable? The tomato of course is a fruit. A fruit with many nutritional values and benefits. Tomatoes are a great source of vitamins C and E, beta carotene, and the mineral manganese and also contain anti-cancer benefits for prostate cancer, non-small cell lung cancer and breast cancer.

Indiana has been home to the Red Gold tomato company since 1942 and their mission statement is “To produce the freshest, best-tast-ing tomato products in the world.” Thinking of starting a tomato garden at home? The best time to plant tomatoes in Indiana, accord-ing to turtleorchards.com, is mid-May to surpass the frost. When planting tomatoes, place them two feet apart to avoid overcrowding the fruit.

A general rule for choosing the right tomato is “the smaller the tomato the sweeter the flavor.” Small varieties of tomatoes, like peachvine, yellow pear, gold currant, tocan, and snow white, are all safe varieties to grow in your Indiana garden.

Determinate tomatoes that grow in a bush-like form and tend to be

Tomato Tamato

smaller have some planting rules. Siberian, silvery fir tree, siletz, and rocket varieties should not be planted near black walnut trees. The tree’s chemicals can damage and kill tomato plants.

Indeterminate tomatoes, those with vine varieties that produce fruit throughout the growing season, require stakes and or cages to help assist the tomato plants’ growth. Brandywine, german queen, cherokee purple, and oaxacan are good tomatoes to grow if you want tomatoes for slicing. If you’re making a tomato sauce, san marzano and roma varieties are recommended by garden guides.com.

SlowRoastedTomatoesBy Lynne Vea

Sticky and tart-sweet, these deeply caramelized tomatoes are fabulous served with the Mediterranean chèvre torta.

6 to 8 heirloom tomatoes2 to 3 tablespoons extra virgin olive oil

1 teaspoon slightly coarse sea saltFreshly cracked pepper to taste

Preheat oven to 200° F. Remove the stem end of each tomato and cut them in half crosswise. Gently squeeze out the juice and seeds. If they are small you can roast them just like that or if they’re nice and beefy you may want to cut them into quarters. Toss the tomatoes with the olive oil, sea salt and

pepper and place them on a baking sheet in a single layer, cut side up. Leave a little space between each tomato so the air can circulate. Roast the tomatoes in the oven for 6 to 7 hours or until they are reduced in size and

richly caramelized.

REcIpE moDIfIED wITh pERmISSIoN fRom pcc NaTuRal maRkETS.

SEE moRE aT STRoNgERTogEThER.coop.

couRTESY phoTo

Tomatoes available at the Bloomington Community Farmer’s Market

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Imbalances in strength and flexibility can be found in even the most fit among us.

And experts say it can be a factor in why injuries occur to active people of any age or skill level.

“It can affect basic functional movement,” said Indiana Univer-sity kinesiology professor Robert Chapman. “So it’s not a question of if you’ll get hurt, but when.”

Fortunately, the Functional Movement Screen seems to be showing it can find those flaws and chart a course toward a less painful exercise experience.

Chapman, in his role as USA Track and Field associate director of sports science and medicine since 2010, has put potential American Olympic track athletes through the FMS, a series of physical tests that identifies which parts of the body are weaker or less flexible than others.

And some stars don’t do so well.“Even with elite athletes, they’ll

have scores quite low,” said Chap-man. “They’ll score well on the right side, then low on the left side. We call it asymmetry.”

But the FMS has moved beyond elite training circles and the kinesiology professor recommends one for anyone at any level of exercising or athletic training.

“A lot of people always want to

look for the latest, shiny, new-tech things they can,” Chapman said.

“All these new devices and quick fixes. Even at a high level of athletics you need to come back to the basics. There are some simple things you can do to stay injury free.”

Even as the FMS has been a part of rehabilitative efforts for a while, the big push over the last five years, says Greg Simmons, a local athletic performance trainer and an adjunct faculty member with IU’s School of Public Health, is to use FMS just the way Chapman uses it. As a preventive tool. For everyone.

“Whatever your background or goals are,” Simmons said, he makes an FMS a part of every assessment he does for new clients and is one of several trainers in the area who are certified to offer it.

“It started as a teaching-based

By Jim Gordillo

Balanced

Exerciseserieshelpsilluminatemuscleimbalances

tool and they did a good job marketing it to more coaches, trainers and strength trainers,” Simmons added. “It’s a simple way to evaluate someone in functionality.”

The FMS uses seven activities to check muscle imbalance, flexibility and core stability: deep squat, hurdle step, in-line lunge, shoulder mobility, straight leg raiser, trunk stability push-up and rotary stability. It takes around 15 minutes.

After the evaluation, simple, corrective exercises are assigned the patient. Many can be done in short time periods, or while on the couch watching TV.

“The idea is to get certain muscles to fire (activate) and take the load off weaker muscles,” Chapman said.

IU Sports Medicine also offers an FMS in conjunction with their

DAVID SNODGRESS | INSTRIDE

Ryan Taylor measures Scott Schroeder’s shoulder mobility, a segment of the Funtional Movement Screen conducted at IU Rehabilitation and Sports Medicine

BodyA

SeemoreexercisesonlineatmyINstride.com

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athletic training programs Gear Up (biking) and Front Runner (run-ning) as well as Excel Sports Performance. Excel tailors individu-al programs based on the sport(s) for which an athlete is training. An FMS is done at the beginning and then at the end, after eight or 16 exercise sessions.

Ryan Taylor, a physical therapist and certified strength and condi-tioning specialist at IU Sports Medicine for close to 10 years, said while most of the FMSs are done on school-aged athletes, it’s out there for anyone to take advantage of. The cost: $70 for a one-hour session.

“We get people aware of their body and how to control it,” Taylor said. “Whether it’s squatting with a dumbbell or cutting and changing direction while running, when you get good body awareness, it leads to decreased injury and allows you to function more efficiently.”

In most of his 14 years as a strength trainer, Simmons had a mostly younger audience. Now, his clients are split in half age-wise, between school-aged athletes and adults, from those looking at quality-of-life issues (weight loss) and weekend warriors, to more serious athletes and competitive weightlifters.

“It’s just one piece of the puzzle,” said Simmons, a big proponent of weight training for every active person as an injury preventive measure as well.

He noted that the Indianapolis Colts were an early adaptor of FMS for their players. And that studies are being done on UPS employees and firefighters to see how FMS might help them avoid getting hurt. The findings may back plenty of positive anecdotal evidence regarding FMS.

“It’s getting popular in the industry,” Taylor said. “Though we still use it more in rehab than in retail. But that’s why we offer it. It’s preventive medicine for sure.”

DAVID SNODGRESS | INSTRIDE

Scott Schroeder demonstrates the hurdle step, a segment of the Funtional Movement Screen conducted at IU Rehabilitation and Sports Medicine

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Ever thought about starting that next summertime workout or competive race with a Slurpee? Then downing a

glass of chocolate milk when it’s over?It actually makes sense, says Indiana University

kinesiology professor Robert Chapman, even if the workout doesn’t begin and end at a 7-11.

It’s all about increased performance and a speedier recovery. And it’s backed by science.

Start with the icy drink just before that last 20-mile marathon training run on a scorching afternoon.

“We call it the Slushee trick,” Chapman said. “There have been some studies done on this.”

Athletes ready to do prolonged exercise on a hot day were given either a Slushee or regular water, and they performed better after downing the flavored ice.

“What we think is happening,” Chapman said, “is the thermostat in your body is behind your soft palate in your head. So you drink the Slushee and in the same way you can get ice cream headaches from eating it too fast, it affects the temperature of the blood going into the hypothalmis, which tricks it into thinking your body is cooler than what it really is.”

Which means the protective mechanism in your brain that starts to shut things down internally when the body gets too hot to stop overheating, doesn’t do its job. At least a little bit, Chapman said, and not to any dangerous level.

And when that workout is over, start chugging the chocolate milk.

“Trying to get (carbohydrates) back in the body within 30 minutes of a workout is very, very beneficial,” Chapman said. “Athletes will carbo load

before a 10k, and it doesn’t do a whole lot. But a regular dose of carbs quickly after a workout seems to help store more carbs than if you wait.

“And the easiest way to do that is to drink something. We believe for it to work, you have to have the optimal mix of carbs to protein. A little bit of protein helps store more carbs. And chocolate milk has just the right combination, and it’s cheaper than other sports drinks.”

Importance of VItamIn D Looking for another easy way to boost athletic performance? Check your levels of vitamin D.

“When we do regular blood testing on elite athletes, we’re finding a lot of them tend to be deficient in vitamin D or on the low side,” Chap-man said. “We get a lot of vitamin D through sun exposure. But we’re so worried about skin cancer, so more of us tend to exercise indoors.

“Vitamin D can affect bone health and your ability to recover from hard workouts. We see it more promimantly in athletes in northern climes, where there isn’t as much sun. And we see it more in black athletes than white due to skin pigment.”

So see your doctor, Chapman advises, if you’re noticing bone-related issues or you’re not recovering from workouts well. And don’t start chugging vitamin D pills without being examined.

Fitness FuelUnexpecteddrinkscanpeakperformance

By Jim Gordillo

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Bedfordwomanreturnstoballetafteryearsaway

Back Barreon the

Amy Cieslik streches in class at Kat’s Dance Studio in Bedford

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Among a classroom full of teen and pre-teen ballet students, Amy Cieslik stands out as the oldest member of the class. But she also blends

in. Her moves are fluid and controlled as she follows the music. Cieslik of Bedford is dancing again, after a 13-year break. In a class of teen girls at Kat’s Perform-ing Arts Studio, she’s old enough to be their mother, but she doesn’t mind. They, like dancing, make her feel young.

Amy Cieslik, 53, Bedford

What is it that you love about ballet?“I started as a child because I really loved to dance. I started when I was 8 and then got bored with it in middle school. I picked it back up when I was 25 and danced continuously for 12 years, mostly ballet, and some jazz classes when I lived in Hawaii. Then I took a break when I had my son. I was about 50 when I picked it back up this time.” What were the challenges for your body after such a long time away from dance? “The first few classes, my muscles were really sore. But I have that muscle memory, so it all came back. Having had a baby, there are certain things I should not do, because your ligaments have been loosened from having a baby. Some of the movements that were really easy for me, I can still do them, but some are more difficult, especially when it involves flexibility.”

How does it feel to be back on the dance floor and doing barre work? “Well, it’s made me really happy doing something that I love. It’s something that when you hear the music and you’re moving with the music ... in a lot of ways it really frees you. You have those set steps, but when you dance and especially when you perform, you’re putting in some of your own expression to it.”

What health benefits have you gained from ballet? “Doing something physical also helps our emotional state. You do have to think when you’re doing this. Dance engages your brain in a different way. It also helps you develop body awareness, ‘Am I standing up straight? Am I holding too much tension in my neck? Am I out of alignment? Are my joints locked?’ Ballet is looking relaxed but being strong.”

you mentioned you enjoy staying active.“It seems to help you stay healthier. I see so many people older than me who stayed active and their minds are still good, they rarely get sick and live independently, so that’s why I stay active. When I started dancing again, I could tell my muscles were

By Carol Johnson

“Doingsomethingphysicalalsohelpsouremotionalstate.Youdohavetothinkwhenyou’redoingthis.”Amy Cieslik


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stiffer, but that has improved a lot since I have been dancing on a regular basis.”

What other activities do you do? I take ballet and lyrical dance. After 18 months of lessons, I went up en pointe. I also do weight training, yoga, zumba and aqua zumba.”

does it bother you that you are the oldest dancer in the class? “When I first started, I went because a friend was going to a beginning ballet class for adults. When the class ended for the summer, I wanted to keep dancing, so I joined this class. I know I could be every-body’s mother (laughing) but it helps me to be connected to younger people and helps me stay young.”

In the August myINstride.com health chat, we spoke with Dr. Jonathan

Surdam, an orthopedic surgeon with IU Health Southern Indiana Physicians. He answered your questions on joint replacement surgery and other joint issues.

Q:Whatisthebestkneebendyoucanhopeforafterapartialkneereplacement?Isthereanyreasontopushhardduringtherapytoget

betterthana90-degreebend?—Cheryl,BloomingtonSURDAM:The goal of flexion after partial knee

replacement surgery is as close to normal as possible. It is important to push hard with therapy because the more flexion you are able to obtain, the better. Ninety degrees is acceptable, but 120 degrees is obtainable. It depends on what your pre-surgery motion was like.

Q:IhavebeenreadingaboutJointFluidTherapy,specificallySupartz,andwaswantingtogetDr.Surdam’sthoughtsonthesubjectsince

Cortisoneinjectionsnolongerseemtobeeffectiveonmyknee.Also,aretherereplacementkneesavailablethatcanrestorejoggingtoone’slifestyle?—J.R.Arnold

SURDAM:The Joint Fluid Therapy remains controversial. The American Academy of Orthopae-dic Surgeons has recently taken the stance that Joint Fluid Therapy is not as beneficial as we once thought. I will occasionally try Joint Fluid Therapy in young patients with mild to moderate arthritis when all else fails. Jogging is never recommended after knee replacement surgery; however, we encourage all of our patients to lead an active, healthy lifestyle that includes walking, hiking, biking, swimming, golfing, etc. Basically, non-impact type aerobic exercise.

Q:Ifyourcartilageisthininyourhip,isitbettertoreplacethehipbeforeitisallgoneorwaittilit’sboneonbone?—Sharon,

BloomingtonSURDAM:It all depends on the amount of pain that

you’re having and the amount of disability caused by your degenerative hip. Joint replacement surgery has potential complications and typically has a lifespan so we try to encourage our patients to wait as long as possible.

Q:I’veheardkneepaincanbecausedbyseveredeteriorationofthehip.Isthattrue,andifso,canyouexplainhowthatworks?

SURDAM:About 20 percent of my patients have knee pain associated with their hip arthritis. We believe that this occurs because both joints can be innervated by the same nerve. Typically, knee pain will improve once the hip is dealt with.

Joint replacement Q&A


Amy Cieslik doesn’t mind participating in a class with younger dancers

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ACHieve Community spotligHt 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.

The purpose of the ACHIEVE mini grants is to support the community in making health and wellness policy changes that provide easy access to healthy, active lifestyles throughout the community: in our homes, at our schools, in our workplaces, and at our parks, trails, paths, and streets.

In 2012, seven community organizations and businesses were awarded mini grants to make health and wellness improvements. The Monroe County Public Library was one of the recipients of the ACHIEVE mini grants. Grant funds were used to provide lunch and learn sessions to staff at the library. These lunch and learn sessions were to help promote proper nutrition and physical activity for employees. Participants who attend Lunch and Learn sessions also received copies of “Eat This, Not That!” The book written by Men’s Health editor-in-chief, David Zinczenko, educates people how to make healthier choices when dining out.

Below is a testimony from Brenda Siebel, an employee at Monroe County Public Library, regarding her experience with the mini grant program.

“The ACHIEVE grant money that funded the Monroe County Public Library Lunch and Learn sessions provided information and guidelines for a healthier lifestyle for staff attending. I am 61 years of age and I have never felt more empowered with my own health than I do at this point in my life. The guest speakers, Mary Jo McClintic with Community Health-Nutrition Therapy IU Health Bloomington and Katie Shepard with the YMCA each presented a Lunch and Learn session designed for library staff. Everyone attending each of the four sessions received information that supported and invited healthy choices and lifestyle.

“My attention to labels is more detailed when I purchase food items for my family at the grocery store. I find myself placing items back on the shelf that I would normally put in my grocery cart.

“The most noticeable changes take place at work where the Lunch and Learn sessions were offered. I plan a healthier lunch (always include a piece of fruit) and drink more water. My soft drinks have probably decreased by 95 percent. I occasionally fall off the wagon, but even when that happens, I order a small drink instead of the ‘super size’ portion. The other change which I am proud of: I now consider healthy dishes for meetings or gatherings with co-workers. It might not seem like gains to anyone, but before the Lunch and Learn sessions all the food items that I shared were cookies, cakes, doughnuts, etc.

“When all is said and done, I would like to think that I have encouraged and led by example to promote, market, and spread the word to our staff for a healthier lifestyle at work when I do bring in veggies and fruit instead of sweets.”

If you would like more information regarding ACHIEVE, please visit our website: bmcachieve.org, or check out our Facebook page: Achieve Blooming-ton/Monroe County.

learning with lunchMini-grantprogramleadstobetterchoicesforlibrarystaff

“MyattentiontolabelsismoredetailedwhenIpurchasefooditemsformyfamilyatthegrocerystore.IfindmyselfplacingitemsbackontheshelfthatIwouldnormallyputinmygrocerycart.”BrendA sieBel, Monroe County Public Library employee

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By Kathryn S. Gardinergo gadgets: Equipmenttogetyoumoving

In this monthly feature, INstride and local fitness experts intro-duce you to different accessories for an active lifestyle. This month, Adam Schaeuble of Next Generation Personal Training in Bloomington highlights the TRX Suspension System. Nancy Adams demonstrates.

The TRX Suspension System adds bodyweight difficulty to exercises to develop strength and balance.

suspended knee-in crunchThis intense abdominal exercise is not for beginners. For a simplified movement, elevate feet and hold a suspended plank.n Start in a push-up position with your feet elevated. [A]n As you bring your knees forward in an abdominal crunch, you must

elevate the hips. [B]n End in a tight crunch position with the hips high and knees tucked into

stomach/chest. [C]n Lower back to the starting position and repeat.

10 sets of 30 seconds with 15 seconds rest

ab suspension

off-the-gadget optionYou can simulate this option without the TRX straps at home. It isn’t quite as difficult, but you will still get a great abdominal workout.n Go to your kitchen or anywhere with a smooth/slick floor.n Place a towel under your feet and get into the push-up position. You

will want to have shoes on. [A]n As you bring your knees forward in an abdominal crunch, you must

elevate the hips. [B]n End in a tight crunch position with the hips high and knees tucked

into stomach/chest. [C]n Lower back to the starting position and repeat.

10 sets of 30 seconds with 15 seconds rest

A

B

A

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C

B

C

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Sept.14 Indianapolis Heart Walk

and 5K RunWHERE: White River State Park, 801 W. Washington St., Indianapolis DESCRIPTION: Join the fight against heart disease and stroke at the American Heart Associa-tion’s annual Heart Walk and 5K Run. The Heart Walk celebrates those who have survived heart disease, gives hope to those battling it and inspires change among all of us. MORE INFO: www.indyheart walk.org

14 River Race 6K & 12KWHERE: Historic Viquesney

Tivoli Theatre, 26 N. Washington St., Spencer, Ind.WHEN: 6K run/walk at 8 a.m.; 12K at 9 a.m.DESCRIPTION: The River Race 6K/12K benefits the Historic Tivoli Theatre in Spencer, which reopened in the spring of 2013. Starts at the Tivoli Theatre and finishes in Cooper Commons Park by the Old Frosty Chicken.MORE INFO: www.mag7 raceseries.com

14 Rugged Maniac 5KWHERE: Paoli Peaks, 2798

West County Road 25, Paoli, Ind. DESCRIPTION: 5K obstacle race over walls, through mud, up and down summer ski slopes.MORE INFO: www.rugged maniac.com

14 The Grind 10K Run/Walk at Beck’s Mill

WHERE: Beck’s Mill, 4433 South Beck’s Mill Rd., Salem, Ind.WHEN: 9 a.m.DESCRIPTION: Out-and-back course beginning and ending at Beck’s Mill. A hill challenge out of the start, then slightly rolling, becoming flat and fast with a down-hill finish.MORE INFO: On Facebook as The Grind10KatBeck’sMill

for Hoosier Mountain Bike Association. MORE INFO: www.browncounty-breakdown.com

28 Mitchell Persimmon Festival 5K

WHERE: Mitchell High School, 1000 West Bishop Blvd., MitchellWHEN: 8:30 a.m.DESCRIPTION: 5K run/walk through Mitchell city streets. The course is mostly flat. MORE INFO: www.mag7 raceseries.com

28 Hoosiers Outrun Cancer 5K

WHERE: IU Memorial Stadium, 1001 E. 17th St., BloomingtonWHEN: 10:20 a.m.DESCRIPTION: The 2013 Hoosiers Outrun Cancer will once again support the important work of the Olcott Center for Cancer Education. MORE INFO: www.hoosiers outruncancer.org

29 McCormick Creek Trail Run

WHERE: McCormick’s Creek Park, 250 McCormick’s Creek Park Road, Spencer, Ind.WHEN: 2 p.m.MORE INFO: www.mag7 raceseries.com

15-20 September Escapade Touring Ride in Rural

IndianaWHERE: Starts and ends at Fairfax Beach SRA, south of BloomingtonWHEN: All dayDESCRIPTION: September Escapade will guide you to the scenic and historic sites of south-central Indiana, with overnights at three state parks: Brown County (two nights), Spring Mill (two nights), and McCormick’s Creek (one night). Routes use rural, hard-surfaced roads, with stops in small towns for services. Terrain ranges from rolling to hilly with some challenging hills. Ridership is limited to 250 par-ticipants. September Escapade offers a choice of inn lodging (no cabins) or tent camping at all three state parks. Indiana state park inns are modern and well-appointed, with high-quality linens, comfortable furniture, air conditioning, and free WiFi. Ex-pect to ride an average 75 miles on the days we travel to a new state park, and train to be able to complete this distance over hilly terrain. MORE INFO: www.triri.org

21 Dollars for Scholars 5K Run/Walk

WHERE: Edgewood Intermediate School, 7600 W. Reeves Road, Ellettsville, Ind.WHEN: 8:30 a.m.DESCRIPTION: The course is moderately hilly. Awards for the top three overall men and wom-en in both the run and the walk and top winners in the Mag7 age groups both male and female for both run and walk.MORE INFO: www.mag7 raceseries.com

27-28 Brown County Breakdown

WHERE: Brown County State Park, Nashville, Ind. DESCRIPTION: Epic mountain bike ride on beautiful trails. Biggest fundraiser of the year

Oct.5 Hoosier Buddy Run

WHERE: Karst Farm Park, 2450 S Endwright Rd., Bloomington, Ind.WHEN: 8:30 a.m.MORE INFO: www.mag7 raceseries.com

5 Apple Festival 5K Run/5K Walk

WHERE: Bloomfield Town Library, 125 S. Franklin Street, Bloomfield, Ind.WHEN: 9 a.m.DESCRIPTION: The 2013 Bloom-field Apple Festival 5K, featuring a 5K run, 5K competitive walk, and a non-competitive fun walk will be held at the Bloomfield Public Library on Saturday, Oct. 5. All race activities begin and end at the library. For a $3 fee, shower facilities will be available at the high school following the awards presentation.MORE INFO: www.mag7 raceseries.com

13 Alzheimer’s Association Walk to End

Alzheimer’s 2013WHERE: Military Park, 601 W. New York Street, IndianapolisWHEN: Registration begins at 12 p.m. Opening ceremony begins at 1 p.m.

CALENDAR

HeatHer Brogden | INSTRIDE

riders participate in the 43rd annual Hilly Hundred Weekend

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DESCRIPTION: The Alzheimer’s Association Walk to End Alzheim-er’s is the nation’s largest event to raise awareness and funds for Alzheimer’s care, support and research. Participants will par-ticipate in a 3 mile walk and will learn more about Alzheimer’s disease, advocacy opportuni-ties, clinical trial enrollment, and support programs and services of the Alzheimer’s Association. Each walker will also join in a meaningful tribute ceremony to honor those affected by Alzheimer’s disease.MORE INFO: http://act.alz.org/site/TR/Walk/IN-GreaterIndiana?fr_id=3360&pg=entry

13 Fall Foliage 5KWHERE: East Middle School,

1459 E. Columbus Street, Mar-tinsville, Ind.WHEN: 10 a.m.MORE INFO: www.mag7 raceseries.com

13 Orange County HomeGrown 5K

WHERE: Orleans Jr./Sr. High School, Orleans, Ind.WHEN: 10 a.m.DESCRIPTION: Run or walk through the beautiful town of Orleans, Ind. The race begins at the Orleans Jr./Sr. High School and ends at Congress Square. The race supports our local farm-ers market which will be going on during the race.MORE INFO: www.mag7 raceseries.com

18-2046th Annual Hilly Hundred

WHERE: Headquarters for the weekend is Edgewood High School, 601 S. Edgewood Drive, Ellettsville, Ind.DESCRIPTION: 46th Annual Hilly Hundred Weekend is a classic bicycling event designed for touring cyclists. This three day event (with two days of riding approximately 50 miles each day) is held in the scenic hills of

southern Indiana. The challeng-ing terrain is a wonderful mix of gently rolling country roads and breathtaking hills. Free food and live entertainment at each of three rest stops on both Satur-day and Sunday.MORE INFO: www.hilly hundred.org

19 Morgan County Habitat for Humanity 5K

WHERE: Liberty Christian Church, 1600 Liberty Church Road, Martinsville, Ind.WHEN: 9:30 a.m.MORE INFO: www.mag7 raceseries.com

19 Bloomington’s Breast Cancer Awareness Walk

WHERE: The walk starts at the Showers Plaza, just outside City Hall at 401 N. Morton in down-town BloomingtonDESCRIPTION: This annual Bloomington event is FREE and promotes the awareness of the importance of prevention and early detection of breast cancer.Registration at 8:30 a.m., sur-vivor recognition ceremony at 9 a.m. and the approximately one-mile walk immediately after. The first 1,000 walkers get a free t-shirt. MORE INFO: http://siraonline.com/walk.htm

26 MCHA Run for the Animals and

BarktoberfestWHERE: Dunn Meadow, Seventh and Dunn streets, Bloomington, Ind.WHEN: 8:30 a.m.DESCRIPTION: 5K Run and Fam-ily/Dog Fun Walk followed by ca-nine and human activities, food and vendors in Dunn Meadow at Barktoberfest! Free parking at the Von Lee parking lot across from Dunn Meadow and at the Poplars garage.MORE INFO: www.mcharunfor theanimals.org

26 Knobstone Mini MarathonWHERE: Morgan-Monroe

State Forest, Main Forest Road, Martinsville, Ind.WHEN: 9 a.m.

DESCRIPTION: 5K, 10K, 10 mile, and 13 mile courses that wind through the mature, hilly, and shaded woods of Morgan-Mon-roe State Forest. The courses follow forest trails, and have long, mostly level stretches with some steep hills, which are tempered by switchbacks.MORE INFO: www.mag7 raceseries.com

26 9th Annual Run to the Creek

WHERE: McCormick’s Creek State ParkWHEN: 9:30 a.m.MORE INFO: www.mag7 raceseries.com

Nov.9 Hoosier Buddy Run

WHERE: Brown County High School, 235 School House Lane, Nashville, Ind.WHEN: NoonDESCRIPTION: USATF certified courseMORE INFO: www.mag7 raceseries.com

16 YMCA Fall Fitness 5K & 10K

WHERE: Monroe County YMCA, 2125 South Highland Ave., Bloomington, Ind.WHEN: 8 a.m.MORE INFO: www.mag7 raceseries.com

COURTESY PHOTO

2012 run for the animals

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SpOttED

Jeremy Hogan | INSTRIDE

geneva garcia, right, watches as her father John garcia fits a sofa through the door of the apartment where her sister is moving in Stadium Crossing


david nunn works out at the Iron Pit in Bloomington


Sandi Clark works out at the Iron Pit in Bloomington

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