Webhalf1guide Fall2015

GETACTIVE
YOUR GUIDE TO AN ACTIVE LIFESTYLE IN THE TRI-STATE

FALL / WINTER 2015 | FREE
TRY TAI CHI

5 REASONS TO
BOOST YOUR LOCAL
FLEX
YOUR BRAIN
LETS GET PHYSICAL:
HOW TO GET STARTED
FOOD SAVVY
YMCA HALF MARATHON PREVIEW
CLUB PROFILE
ANYWHERE, ANYTIME
BOR: BAND OF RUNNERS
EXERCISE
getactiveguide.com
CONTENTS
Sponsored By
YMCA HALF
MARATHON PREVIEW
Schnucks
Berry Plastics
Garrett Printing
FLEX YOUR BRAIN

Active Chiropractic
& Rehabilitation
Prairie Farms
12
BOOSTING YOUR
LOCAL FOOD SAVVY
16
SAVORY & SWEET
Regulars
2 Editors Note
10 Ask the Trainer
34 Club Spotlight
54 On the Move
56 Final Thoughts
18
WHOLE BODY
WORKOUT
24
LETS GET
PHYSICAL
26
Community Listings
TAI CHI BENEFITS
On the Cover:
Kayakers (from Left to Right) Joni Long, Beth Gabhart, Cindy Taylor, Diana Holland, Ryan Deeg,
and Brian Kirkpatrick get ready to support swimmers during the Southern Indiana Triathlon
Teams 70.3 triathalon in Blue Lake. Photo by Kim Townsend.
20 Running
28 Cycling
29 Triathalon
31 Active Kids
33 Yoga
34 Area Clubs
34 Gear Guide
39 Chiropractic
40 Fitness Centers
44 Local Food
50 Area Maps
From the Editor

For those who have not been
active in some time or whose
health and wellness goals have
eluded them, taking that first
step towards a lifestyle change is
often the hardest. What exercise
should I do? What should I eat?
How much exercise is enough?
Who can help me?
These
questions can be overwhelming
and can stop some from taking
that difficult first step.
How do I know? Take a look at the photo below. After moving to the Tri-State 10 years ago I was out of shape
and as heavy as I had ever been. I did not feel good. I was no longer active and my back and knees hurt. I knew I
wanted to make changes, but I did not know where to begin. By starting with small changes, I became more active
and gradually my entire lifestyle changed. I can confidently say, if I can do it, so can you.
Looking back at my journey, here are two suggestions for getting started:
1.

Pick an initial achievable goal and make progress towards it every day. If you have a setback, or miss a day,
just start again the next. I chose to begin by jogging around my block. On day one I made it to the stop sign at
the first turn. I did not give up that day or the next, and within 10 days I could jog around the block without
stopping. When you reach your first goal, set another goal and repeat.
2. Surround yourself with like-minded people and support. After some weight came off and I was running a bit,
I joined the Southern Indiana Triathlon Team. This group has continued to provide advice, friendship,
activities, and support. They also help hold me accountable.
In this issue of Get Active we have a lot of information that can help you take that first step, including a great piece
on getting started with physical activity by Dr. Jung Smith, a 15 minute body weight workout that you can do
anywhere at any time, and a Q & A section with local trainers.
When discussing an active lifestyle you cannot leave out nutrition. Exercise and eating healthy go hand in hand.
Inside you will find information about local healthy food and where you can find it.
Sometimes signing up for a race several months in advance can
be the perfect motivation to get moving again. Our region is
overflowing with great options. Events like the Evansville Half
Marathon and River Run have training programs leading up to the
race that can help you meet your goals and make some new friends
along the way. Not a runner? Did you know that many of our local
races allow walkers? Several races encourage the whole family to
get involved by having a kids run and some even allow you to push
a stroller or run or walk with your dog.
If after reading this guide you are still not sure where to start,
please reach out to me. I would be happy to do what I can to help
you get started on your way to an active lifestyle.
Stay Active,
Steve Roelle
Get Active is published
twice each year with Spring/
Summer and Fall/Winter
editions. Get Active is
distributed throughout the
Tri-State area. This publication
contains information available
at the time of printing and
is subject to cancellations,
changes, etc. Always follow
up with the event, group, or
business for the most up to
date information.
2 GET ACTIVE FALL/WINTER 2015
For Advertising,
Distribution, New Listings,
or Corrections contact us at:
GetActiveGuide.com
GetActiveGuide@gmail.com
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JIM BUSH & STEVE

ROELLE
Producer/Editor
SAMANTHA
MARKSBERRY
Art Direction
KIM TOWNSEND
Photographer-front
cover
812.598.9982
GETACTIVEGUIDE.COM 3
BRAND NEW FEATURES

SAME GREAT
by Theresa Pompey
GattiTown
Sponsored By
THE EVANSVILLE YMCA PRESENTS

the Evansville Half Marathon, sponsored by German
American Bank, again this year, on October 3, 2015,
beginning at 7 am on the Evansville Riverfront.
The course will be the new course, introduced
last year, beginning and ending on the Evansville
Riverfront and routing participants through several
neighborhoods including Bayard Park and Garvin
Park, and the arts district at Haynies Corner. The
course also utilizes the Greenway from Garvin Park
along Pigeon Creek, to downtown Evansville.
A large contingent of local participants are expected
to register for the Half Marathon. The popularity
of the YMCAs capstone race has been increased
because of the acclaim of the Half Marathon training
programs, Jump Start and Team 13. Both programs
meet 3 times per week, on Tuesday and Thursday
evenings at 6 pm, and Saturday mornings at 7 am.
Jump Start, which is a 7 week program that runs
from May to July, brings participants from a
starting mileage of a 1 mile route to 3 miles. Jump
Schnucks
Berry Plastics
Garrett Printing
Active Chiropractic
& Rehabilitation
Prairie Farms
RACE
Start began in 2005 when the YMCA recognized
that there were participants in the previous years
Half Marathon training program who werent quite
ready for the starting distances of that program and
needed a jump start to get them up to speed to
begin full-fledged training.
Team 13, originally called 13 Weeks to 13 Miles,

takes participants from a 3 miles starting distance
through a 13 week program. Mileage increases to
a top mileage of 11 miles, in preparation for the
13.1 miles of the Half Marathon. The 13 Weeks to
13 Miles program was developed and implemented
by YMCA volunteers in 2004, the first year of
the Half Marathon, to provide some guidance for
runners and walkers with an interest in completing
a half marathon. As the program grew through the
years, with ever increasing numbers of trainees
and volunteers, it became clear to the group that
the community aspect of the training group was as
important as the training program and advice. It
wasnt the training part of the training group; it was
the group part. The training group became Team
13 in 2007.
I met such incredible and inspiring people, and I love hearing them
share their stories of inspiration. I was inspired and my time in the next
Half Marathon was 6 minutes faster than the year before.

-Bob Guess
Team 13 registration and participation numbers

continue to increase every year. Every participant,
whether a seasoned veteran or an anxious firsttimer, has their own reasons for their training, and
each one finds what they need with Team 13.
Its amazing what just one person believing in me
did to my spirit. Stephanie Taber
I have to say the two main keys to my success have
been support groups like Weight Watchers and
Team 13 each week as well as consistent exercise.
Pam Wrucke
I met such incredible and inspiring people,

and I love hearing them share their stories of
inspiration. I was inspired and my time in the next
Half Marathon was 6 minutes faster than the year
before. Bob Guess
My first half marathon wasnt about the finish line,
but the fact that I completed it. At times it was not
easy. Sometimes its very hard, but the feeling I had
after my first half marathon is indescribable. Ive
improved my times on some races, but not all of them.
Ive lost some weight and gained plenty of confidence,
courage, and most of all friends. Karen Gerbig
A new addition to the 2015 Evansville YMCA Half
Marathon is the option for participants to be part of
a relay team and share the half marathon distance
among a team of 2 or 3 people. Relay team members
will complete specific legs of the Half Marathon course,
and hand off a baton containing a timing chip to their
teammate for the next leg at an exchange station. This
a great opportunity to be part of the Evansville Half

Marathon even if you arent a distance runner.
Another addition, new to the 2015 Evansville
YMCA Half Marathon, is a discount for military
service personnel. In partnership with locally
owned company Ameriqual, the first 200
active, retired, and reserve military who
register online for the Evansville YMCA
Half Marathon will be eligible for the
discounted rate of $25. A special race bib,
race shirt, and special packet prepared
by Ameriqual will be waiting for
military registrants
at their special line
at packet pickup.
There will also
be a special tent
at the finish line
for the military race participants and their
families to celebrate their race experience.
An aspect of the Evansville YMCA Half Marathon
that always elicits very favorable comments from
race participants is the very positive and active
crowd support and entertainment along the course.
Past entertainment groups have included musicians
such as the Evansville favorites, The Boat Monkeys,
local accordionist Helen Kiesel, and the rousing and
energetic Boom Squad. But dont think that near-
professional status is required to provide the support

that all race participants appreciate. From high school
cheerleaders to bagpipers to Zumba girls to children
on the sidewalk giving high fives, the racers trying
their best appreciate them all. If you have any kind
of group who would like to spend some
time together on race morning, view
the route on the Half Marathon website
and contact Heather Lejman at lejman@
ymcaswin.org to snag your spot. Racers
who have registered early will have their
name on their race bib so you can pretend
that you know everyone that you see!
And if you plan to be
racing, wouldnt you like
to have your very own
cheering section?
To encourage an early start to a lifetime of physical
activity, the Evansville YMCA Half Marathon includes
a Kids Half Marathon, for school age children under
13. Kids will run or walk 12 miles (1 mile per day or so)
leading up to the event and complete their thirteenth
mile on the Half Marathon course, finishing at the
official finish line. Kids will track their mileage in a
running log for the days and weeks leading up the Half
Marathon. On race day, which is the evening before
the Half Marathon, kids will gather at Riverside Drive
and Vine Street near Vectren Headquarters to run the
My first half marathon wasnt

about the finish line, but the
fact that I completed it. At
times it was not easy.
Sometimes its very hard, but
the feeling I had after my
first half marathon is inde
scribable. Ive improved my
times on some races, but not
all of them. Ive lost some
weight and gained plenty of
confidence, courage, and
most of all friends.
-Karen
Dean
Webster
Insurance
Agency
WEVE GOT YOU
COVERED!
AUTO
HOME
BUSINESS
LIFE
Gerbig
final mile to the finish. All participants will receive a

running log, a t-shirt and a kids half marathon medal.
The school or group with the largest number of
participants will be eligible for a special prize.
In its 12th year, the Evansville Half Marathon has
established itself as a community event, providing
a fitness opportunity for thousands of participants.
Even more important than each participants
accomplishment is the support that the proceeds from
the race provide to the YMCA childrens programs.
The personal goals that race participants set for
themselves are also providing the help that future
generations, and perhaps future race participants, can
use to build themselves into future valued citizens.
SKIP OLIVER | AGENTT
Its amazing what just one

person believing in me did to
my spirit.
-Stephanie
Taber
270-854-1010
137 Second St
Henderson, KY 42420
812-491-0995 fax 812-491-0996
1136 Washington Square Mall
Evansville, IN 47715
skip@deanwebsterinsurance.com
www.deanwebsterinsurance.com
THE
BIG
Three of the Mechanisms by which exercise produces

these beneficial changes in the brain are:
1. Increasing Brain Derived Neurotrophic Factor

(BDNF).
Exercise stimulates the production of a protein called
FNDC5, which in turn triggers the production of
BDNF, which has remarkable rejuvenating abilities.
In your brain, BDNF both preserves existing brain
cells and activates brain stem cells to convert into new
neurons, effectively making your brain grow larger.
2. Decreasing BMP and boosting Noggin:
BRAIN THEORY:
by Sarah Kluender
How Exercise Helps Build a Bigger Better BRAIN
By now you have either really developed a habit with
your 2015 exercise routine, maybe you begrudgingly

stick to it a couple days per week, or perhaps you
have totally fallen off track when life gets busy. We
are overwhelmed with the messages: Lose weight!
Get in shape! Get your best beach body. Get into
those skinny jeans? Be fit & healthy from EXERCISE!
Did you know that you can take care of the most
important part of your body YOUR BRAIN- with
exercise? Part of the answer lies in the ability of
exercise to change genetic expression; by activating
some good genes, and deactivating some bad ones.
A study published in the journal Cell Metabolism

in 2012 showed that while the underlying genetic
code remains unchanged, vigorous exercise, even if
brief, causes structural and chemical changes in the
DNA molecules. I had the opportunity to attend an
extended training in Chicago last spring where both
Dr. Daniel Amen & Dr. Pamela Peeke presented on
the profound effects of brain change all through
life. Some of the key components included regular
exercise, increased nutrition (whole foods), and
cognitive restructuring. With a combination of
those three elements they shared that the brain can
create new neuropathways. The neuropathway is the

means by which communication occurs between the
brain and the body. Neurotransmitters are the brain
chemicals that communicate information throughout
our brain and body. They relay signals between nerve
cells, called neurons. The brain uses neurotransmitters
to tell your heart to beat, your lungs to breathe, and
your stomach to digest. They can also affect mood,
sleep, concentration, weight, and can cause adverse
symptoms when out of balance.
year study involving 1,740 adults published in the 2006

issue of Annals of Internal Medicine, researchers
found that those who exercised three or more times a
week had a 40 percent lower risk of Alzheimers disease.
Seattle internist Dr. Eric Larson, who led the study,
theorized that more exercise contributes to healthier
blood vessels and results in greater ability to withstand
stress and recover from injury -- especially in the brains
hippocampus region, where Alzheimers typically
starts. Similarly, a nine-year Harvard University study
involving 143,325 people published in the January 2008
edition of Movement Disorders noted a reduced risk
for Parkinsons among physically active participants.
3. Reducing plaque formation:
Exercise Is Important for Optimal Brain Health:

Mounting research also shows that exercise is as
important for your brain function as it is for the
rest of your body. The increased blood flow allows
your brain to almost immediately function better.
As a result, you tend to feel more focused after a
workout. More importantly exercising regularly
will prompt the growth of new brain cells. In your
hippocampus, these new brain cells help boost
memory and learning. It also helps preserve both
gray and white matter in your brain, which prevents
cognitive deterioration that can occur with age.

Change in genetic expression occurs in the brain
too. The increased blood flow tells your brain to
turn different genes on or off. Many of these changes
help protect against diseases such as Alzheimers
and Parkinsons. A number of neurotransmitters
are also triggered, such as endorphins, serotonin,
dopamine, glutamate, and GABA. Some of these
are well-known for their role in mood control. Not
surprisingly, exercise is one of the most effective
prevention and treatment strategies for depression.
By altering the way damaging proteins reside inside

your brain, exercise may help slow the development
of Alzheimers disease. The effects of exercise on
cardiovascular health are well documented, but a
growing body of evidence suggests that physical
activity also improves mental and neurological
function throughout all stages of life. Neuroscientists
arent sure why, but the leading theory is that exercise
triggers a kind of domino effect -- starting with the
release of chemicals that promote increased blood
flow, causing the brain to perform more efficiently
in various ways.
Improved Cognitive Function: Some studies, including

one published in the May 19, 2010, issue of Neuroscience,
suggest that physical activity enhances the ability to
learn and remember by triggering the creation of
new neurons in the brain. The studys lead author,
neuroscientist Carl W. Cotman of the University of
California at Irvine, found that cognitive improvements
in rats with unlimited access to running wheels lasted
for seven days after exercise stopped. Furthermore,
improvements in memory and learning ability in
animals that exercised on alternate days were the same
as in those that exercised every day.
People who exercise regularly may be at moderate to

dramatically reduced risk of contracting serious and
disabling brain diseases, research has shown. In a six-
Relief of Depression and Anxiety: Numerous studies

have shown that exercise helps alleviate depression,
anxiety and other mood disorders. One study
Bone-morphogenetic protein (BMP) slows down

the creation of new neurons, thereby reducing
neurogenesis. If you have high levels of BMP,
your brain grows slower and less nimble. Exercise
reduces the impact of BMP, so that your adult stem
cells can continue performing their vital functions
of keeping your brain agile.

In animal research, mice with access to running
wheels reduced the BMP in their brains by half in
just one week. In addition, they also had a notable
increase in another brain protein called Noggin,
which acts as a BMP antagonist. So, exercise not
only reduces the detrimental effects of BMP, it
simultaneously boosts the more beneficial Noggin
as well. This complex interplay between BMP and
Noggin appears to be yet another powerful factor
that helps ensure the pro liferation and youthfulness
of your neurons.
conducted by the Southwestern Medical Center

in Dallas and published in the January 2005 issue
of the American Journal of Preventive Medicine
found a reduction of almost 50 percent in symptoms
of depression among adults ages 20 to 45 who
participated in a 30-minute aerobic workout three
to five times a week. The reasons are unclear, but
physical activity is known to elevate levels of two
brain chemicals with antidepressant properties,
nerve growth factor and brain-derived nerve factor.
Reversal of Age-Related Impairment: In addition
to protecting against neurological disease, a critical
evaluation of cognitive studies published in the
October 2008 British Journal of Sports Medicine
suggested that exercise might even reverse some
of the age-related damage to learning and memory
associated with aging. Although the claim remains
controversial, the study generated worldwide
media interest. The lead author, neuroscientist Art
Kramer of the Beckman Institute at the University
of Illinois, told reporters that We can safely argue
that an active lifestyle with moderate amounts
of aerobic activity will likely improve cognitive
and brain function, and reverse the neural decay
frequently observed in older adults.
EXERCISE BENEFITS THE BRAIN

INCREASING BRAIN DERIVED
NEUROTROPHIC FACTOR (BDNF).
DECREASING BMP AND BOOSTING NOGGIN
REDUCING PLAQUE FORMATION
____________________________________________
Sara Kluender is a Licensed Clinical Social Worker in
Indiana and Kentucky with 14 years of clinical expertise in
mental health and outpatient therapy. She provides mental
health consultation and observation, public speaking,
wellness programing, and outpatient private practice in
Lamar, Indiana and Owensboro, KY. Sarah can be reached
at (812) 686-7766 or email her at sladers@psci.net.
One more thing which is key to sticking with training

is having some goals. Goals keep you focused. They
makes working out easier because they give your
MINERAL MAKEUP
Lastly you dont need hours a day to get in shape!

(Unless youre training for an Ironman or something;-).
Research has proven that short intense workouts yield
great results. So dont be afraid of a quick, intense 30
min. workout whether it be weight training, cardio,
yoga, or a mix. Just be consistent & youll soon see
the results accumulate!
send your
questions
Questions will be answered by several trainers in
the Tri-State. To submit a question to one of our
experts, emails us at GetActiveGuide@gmail.com
ANTI AGING & WELLNESS
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360 ANTI AGING & WELLNESS
LIKE US FOR WEEKLY SPECIALS, GREAT TIPS, & LISTS OF OUR PRODUCTS & SERVICES
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B O OST
workouts purpose. They keep you on track. Goals

should be realistic, measurable & have a deadline.
As a trainer, I ask for 3. One regarding nutrition, one
weight training, one cardio. Example: I want to lose
2 off my waist by 10/31/2015. I will do 1 chin up by
11/30/2015. I will run a 5k by 12/31/2015. These goals
will get you eating better to reduce the waist, doing
cardio (walking/jogging/running) to complete 3.1 mi &
lifting to get strong enough to get that chin up by your
deadline. Write these goals down. If YOU write a goal
down there is 80% more chance that you will achieve it.
PIGMENT REMOVAL
R E ST
Once youve made the commitment to fitness, next

you have to become organized. Organized people get
the most done in a day because they dont have any
junk time wasted hours. They make a plan. Lets
start with this. Make a clock with 24 hrs it, mark out
sleep time, work time, family time (which could be
fitness time too!), worship time, meal time. There will
be a some hours left for our not everyday activities i.e.,
groceries, laundry, bills, Dr appts., etc. Make working
out one of your have tos not a maybe. So add to
your clock 30min-1hr of exercise at least 5 days/wk.
Now, its not if I work out today, its when I work
out today. Its set, its planned, its on your calendar.
Plan other things around it. Dont move it unless you
have to, and we all sometimes do. But dont skip it, just
move it, or double up on another day. Skipping your
workouts is a slippery slope.
15
MICRODERMABR
MICRODERMABRASION
AC T I VAT E
Elite Level ACE Certified Personal

Trainer) Prioritize, get organized,
set goals. Lack of time seems
to be many peoples biggest
obstacle to getting & staying in
shape. Funny thing, we all have the
same 24 hrs in a day. So how is it that
some have time to workout & others dont? Prioritizing.
Your health & fitness have to be a priority to you. If
it matters enough to you, you will find the time for
whatever it is. If you dont make fitness a priority in your
life it will be pushed by the wayside.
LASER SKIN RESURFACING
OR
M OV E
Using the FITT formula is a great way to determine

which factor of the workout you would like to change.
FITT stands for Frequency (how long), Intensity (how
hard), Time (how long), and Type (type of activity
being performed). Changing any of these components
can keep you from getting into a rut. Whether its
moving to a different source of cardio besides the
treadmill, or incorporating more free weight exercises
instead of using the same row of cable machines for
strength training, breaking away from the same routine
is essential in order for your body to keep progressing
as you achieve your fitness goals.
A: (From Diana Holland,
HAIR REMOVAL
WITH CHEMICAL PEEL
D F T U LT R A
(From Justin King, ACE

Certified Personal Trainer at
Anytime Fitness in Newburgh,
IN) Changing up your fitness
routine plays an important
role in keeping your body
progressing towards your fitness
goals. This applies to fitness routines
designed for burning calories and losing weight, as
well as routines designed for improving strength and
increasing muscle mass. Our bodies are creatures of
habit. Performing the same exercises for the same
amount of time for months on end without any
variation will eventually lead to a plateau. A plateau is
a stage where you feel like you are no longer noticing
any improvement. In a sense, you have hit a wall and
the only way to break through it is to change things
up! It is ideal to change up your fitness routine every
4 to 6 weeks, and there a number of ways to do this.
DERMAL FILLERS
PREMIUM MIX
A:
CHEMICAL PEELS
MICRODERMABRASION
ANY PRODUCT
OR SERVICE
problem. How can I get fitter on a

limited schedule?
BOTOX
THRIVE
up your fitness routine and how often

should you do this?

Q: Lack of time is my biggest
25
ACNE TREATMENTS
SUPPLEMENT CAPSULE
Q: What are the benefits of changing
MEDICAL DIRECTOR DR RUDY TRIANA
THRIVE
ASK THE
TRAINER
OWNER EMILY KAMMAN
Recent research from Crossroads Resource Center

a Midwest nonprofit that studies local food issues
-- indicates that some $1.5 billion would be added
to Indianas economy if each of us spent just $4.50
of our weekly grocery budget on local food. And
most analysts agree that a greater percentage of
money spent with local businesses like farms and
farmers markets stays in our local communities,
as opposed to money spent at large chain stores,
most of which leaves for distant corporate offices.
FIVE REASONS
TO BOOST YOUR LOCAL FOOD SAVVY
And Nine Ways to Do It
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When it comes to food thats fresh and healthy, its hard to beat going
local. Here are five reasons why local food is good for the health of
our community, and nine ways you can support local farmers and
cultivate your own local-food savvy.
Shopping at a farmers market and getting our vegetables and fruits through a CSA allows us to build a
relationship with the people who grow the things we
eat. We can find out how our vegetables are raised,
what the chickens are fed, what practices the farmer utilizes and why, and how those practices might
help (or hinder) the development of a sustainable
food system. And when we shop with our families,
everyone learns, and everyone benefits.

Local Food is Peak
Eating
Its as fresh as you can get, and fresher food means
better flavor and higher quality. Local food is picked
when its ripe and ready. It hasnt been crated in a
warehouse for weeks, or gassed to ripeness in a
truck on its way across the country. It comes to you
fresh from the dirt, fresh from the tree, fresh from
the coop, which means you get peak nutrient content, a taste that is unmistakably vibrant, and the
greatest value for your food dollar.
By Peggy Pirro
fe
Local Food Supports

the Local Economy

Local Food Builds
Relationships
Local Food Promotes

Local Biodiversity
Large commercial enterprises tend to focus on

a limited variety of crops: fruits and vegetables
bred to ship well and still look nice after weeks of
warehousing, eggs from one kind of chicken, milk
from one kind of cow, meat from one breed of pig.
These practices undermine regional differences,
displace local food traditions and limit both bioand cultural diversity. Local farmers, supported by
CSAs and farmers markets, can raise varieties of
produce and livestock indigenous to a particular
region or local custom, including heritage stock
and heirloom fruits and vegetables that may not
ship well or grow quickly or uniformly enough for
conventional commercial farms. Without these
local efforts, many breeds and plant varieties would
simply disappear.
Local Food Promotes

a Resilient Food
System
Overdependence on a few varieties of food crops and
a narrow range of animal breeds leaves the entire
food system at risk. Disease outbreaks and weather
occurrences can decimate mono-cropped fields and
single-breed herds and flocks. Small farms that sell
locally are able to diversify their plantings and keep
smaller, mixed flocks and herds, so if disease does
occur, or the weather doesnt favor a particular crop
in a given season, the results are manageable, not
catastrophic across the entire system.
A
UN
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L
A
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T
I
BUY
COMMUN
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PORT OU
SUPPORT
LOCAL FOOD
IN OUR AREA?
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IN
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| 5K | .COM FOR MOR
9AM
ANDRUN
P
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IS
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.
WWW
VISIT
1. LEARN WHATS IN SEASON.
2. BE FARMERS MARKET SMART.
5. SHOP THE EDGES TO SPOT THE

LOCAL.
Community Supported Agriculture connects you

to a specific farm for a full growing season. You
buy a share of the product of that farm and get a
portion of the harvest throughout the year. Joining
a CSA helps you appreciate the economy of growing
food, the importance of diversity, and the whims
of seasonality. There are several CSA farms in our
region, including farms that offer milk shares and
meat shares. Look for them in the listings that
accompany this article.
4. ENCOURAGE STORES TO LABEL

FOOD ORIGINS.
The practice of labeling food for its regional origin
has not yet taken hold in our area, but were seeing
some local markets choosing to identify the country
and sometimes even the county of origin for at
Shopping local typically means shopping for

ingredients meat, vegetables, eggs, fruits and
those items tend to inhabit the perimeter of the
supermarket. As you learn whats grown here, and
in what season, youll be more likely to notice local
items when they show up, and the produce and
meat department managers are likely to be visible,
so you can ask your questions and express your
desire for local options. Squeak, squeak.
6. GROW YOUR OWN.

Got a sunny spot in your yard? Plant a garden.
Gardens dont have to be huge undertakings. You
can grow a perennial herb bed that comes back year
after year with only minimal attention. Or build
some upright trellises for beans and cucumbers to
8. CHOOSE RESTAURANTS THAT

SOURCE LOCALLY.
Try Toast at the golf course, PG on Franklin Street,
lunches at River City Food Co-op in downtown
Evansville, and soon, The Dapper Pig in Haynies
Corner, to get your fix of local food when you eat
out. Let them know youve come in support of their
choice to offer locally sourced items, and let other
restaurants you frequent know youd like to see local
choices on the menu. Once again: squeak, squeak.
9. BUY FROM LOCALLY-OWNED

FOOD PRODUCERS.
Building a local food community means more than
just buying during the growing season at farmers
markets and CSAs. It also means supporting small
food-based businesses as they emerge. Food items
like local honey, yogurt, cheese, breads, jams, wines
and craft beers are all making inroads in our area,
helping to build a strong foundation of value-added
businesses that can support our local farms and
help keep fresh, nourishing food on our tables. Seek
them out, and youll be helping to grow our local
food community, too.
____________________________________________
Peggy Pirro is the Executive Director of Urban Seeds,
a local nonprofit organization that connects local
food to local people through outreach, advocacy, and
participation in the local food community. Urban Seeds
maintains a comprehensive online directory of growers,
farmers markets, regional U-Pick farms, retail stores,
cafes, and CSAs, and publishes the digital directory,
Fresh Local, available at urbanseeds.org.
JANUARY
2016
a
c
a
c
g
3. JOIN A CSA.
a
c
We have more than two dozen farmers markets

in our area, and each one offers something a little
different. See something unfamiliar? Ask about
it! Listen to the answers. Dont haggle for a lower
price like you would at a flea market. (Would you
do that at the grocery store?) And dont assume
that everything you see is locally (or sustainably)
grown. Not all markets have the same guidelines,
least some of the produce, seafood, meat, cheese,

and eggs sold. If youre not seeing signage at your
local market, let the managers know youd like that
information. Be the squeaky wheel.
Our area is dotted with U-Picks and farm stands,

offering berries in spring and summer, and tree fruit
and pumpkins in the fall. Check the listings (or visit
urbanseeds.org for links and addresses), call to see
whats in season, take the kids, and make a morning
of it. Youll get lots of fresh air and sunshine and
gain an appreciation for just how long it takes to fill
those fruit buckets on a hot, humid day.
g f e
When you know whats in season, or whats coming

into season, or whats past its peak, youll have a
better idea of what to expect when you go to the
grocery story, the farmers market, or out to a U-Pick.
Asparagus in April? Sure. Asparagus in August? Not
in Indiana. Local cucumbers show up in late June
here, tomatoes are in abundance throughout July,
salad greens are plentiful in early spring and midautumn, strawberries ripen in May, blueberries in
June, blackberries in July. When you let the seasons
shape your menus you can enjoy local produce at its
best, so learn whats ripe right now.
so ask questions. And if you see bananas or bags

of oranges at a local farm market yes, its been
known to happen speak up. Savvy shoppers make
for better markets for everyone.
7. VISIT U-PICKS & FARM STANDS.
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8
2
11.
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READY TO SEE
HOW YOU CAN
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LOCAL
minimize weeding chores. A garden is the ultimate

in locally grown, and youll learn more than you
every wanted to know about our regions planteating insects and what kind of tender leaves are
most appealing to neighborhood bunnies.
1/1/2016
5K
GARVIN
PARK
More Information
Available At:
RISEUPANDRUN.COM
Salty, Savory,
sweet
by Beth Gabhart
Summer is often a favorite season in the Midwest
that brings with it the opportunity to get outside,

explore and soak up the sun. The surroundings are
covered in green growth the soon produces some of
the most healthy food that we will consume all year.
Several studies show that we eat more fruits and
vegetables during this time. It could be because it
is more available, cheaper or just plain, looks good!
As seasons across the nation vary, the harvest can
linger into the early fall that is delivered to your
local grocery store. It presents a great opportunity
to try new foods, recipes and continue better
eating habits. Learning to can foods can further
expand your options. It is especially important for
the athlete to consume more fruits and vegetables
due to their higher concentrations of water. When
exercising, fluid (sweat) and electrolyte losses are
increased. So, it seems that nature swoops in to
the rescue here. Taking advantage of more natural
ways to replenish and rehydrate is so much easier
during peak produce season. Much of this produce
can be consumed with little or no cooking. Some
of the produce doesnt even need refrigeration.
Along with increased sweat comes sodium loss. A
great snack could be watermelon or sliced tomato
sprinkled with a little salt. This seems to be a Midwest

favorite combo. When you use fresh fruits and
vegetables, there are no preservatives. This means that
sprinkling a little salt and other seasonings onto the
foods keeps it healthier than processed, chemicallyinfused products while replacing that salt lost through
sweat. For athletes and active people who need to
keep inflammation at bay, this reduces their exposure
to packaged foods. With the increased consumption
of fruits and vegetables at their peak, they are also
more nutrient-dense. This gives you the biggest bang
for your buck by replacing those electrolytes that
were lost and used up in supporting the body as it
is struggles to cool itself, push the limits of those
muscles and keep going.
indoor grill such as a George Foreman to continue

that charbroil flavor infusion. It takes twenty-one
days to make a habit stick, so you have had plenty of
time to embrace the seasons positive influence on
healthy eating. Athletes and active people especially
need to keep the engine clean to run properly. This
is done with proper fueling and adequate hydration.
This time of the year is perfect for meeting those
needs relatively easy. I hope you take advantage of
it by exploring new recipes and foods in season. In
the spirit of the season, I have shared a recipe that
has all components an athlete needs-protein, carbs
from the veggies and good fat. Enjoying it with some
organic, whole-grain tortilla chips helps replace that
sodium after a long, hot workout or outside chores.
It would also be a great side at that next cookout.
The winter will be here before you know it, so lets
hang onto summer and fall as long as we can. Get
outside, fire up the grill and enjoy that sun!!
____________________________________________
Beth Gabhart studied at the American College of Sports
Medicine at Indiana University receiving her ASN, BSN,
RN-NIC. Beth in a Certified Personal Trainer, Nutrition
Coach, Precision Nutrition, and has been Certified in Whole
Food, Plant-Based Nutrition from Cornell University.
VEGGIE LOADED 7-LAYER DIP
PREP TIME: 25 MINS TOTAL TIME: 25 MINS Serves: 6-8 Adapted from Katya @ http://www.littlebroken.com
INGREDIENTS:
INSTRUCTIONS
BEAN LAYER
1 can (15 oz.) black beans, drained + rinsed
1 (dry) chipotle pepper
2 Tbsp. fresh lime juice
2 Tbsp. water
cup roughly chopped fresh cilantro
1 tsp. cumin
BEAN LAYER: In a bowl of a food processor, combine all

the ingredients and pulse until well blended and smooth.
Season with salt and pepper to taste.
AVOCADO LAYER
3 avocados, pitted + mashed with fork
cup chopped fresh cilantro
2 Tbsp. fresh lime juice
EVERYTHING ELSE
cup plain greek yogurt
2 cups chopped romaine lettuce
3 roma tomatoes, seeded and chopped (about 1
cups)
1 cup chopped cucumber
cup chopped red onion
salt and pepper
chopped fresh cilantro, to garnish (optional)
tortilla chips, to serve
AVOCADO LAYER: Mix all ingredients in a small bowl.

Season with salt and pepper to taste.
TO ASSEMBLE: Spread the beans in an even layer on
the bottom of a 8X11 (or similar) casserole dish. Spread
the avocado in an even layer on top of the beans, followed
by a layer of greek yogurt, then the lettuce, tomatoes,
cucumber, and red onion.
Season the top lightly with salt and pepper to taste.
Garnish with fresh chopped cilantro. Serve immediately
with tortilla chips.
NOTES
I would recommend preparing the dip the day of serving
as there will be some juice accumulation from the veggies
if the dip sits for too long. If you want the dip extra chilled,
prepare and chop all the layers. Chill individually before
layering and serving.
Theres a different
type of Jeep in town.
When it comes to dinnertime, savory dishes

that are heavy meals consisting of comfort foods
can get replaced by fresh grilled vegetables and
meats that is perfect for fall evenings. Desserts
can be more fruit based instead of sugar laden
cakes covered in rich icing. I encourage you to
use summer eating habits as a launching pad to
create a lifestyle change. Keep summer alive in our
kitchens by having produce readily available. Make
it appealing by trying new, lighter recipes. Get an
ANYWHERE, ANYTIME
EXERCISE
Dont have an hour? Cant get to the gym? If you have just fifteen minutes,
give these five body weight moves a try for a rewarding full body work out.
All you will need is a raised surface. A bench, ledge or steps will work great.
By Lyndsey Estes
BODY WEIGHT
SQUATS:
Come down into a squat

position, toes pointed out to
ease our knees. Remember that
as you squat, do not let your
knees move past your ankles.
While pushing your weight into
your heels, try to lower your
thighs parallel to the ground.
Make sure to squeeze your
glutes as you lift back up to the
start position. Start with 10 reps
and build as you get stronger.
PRIMARY
MUSCLES
WORKED
Quadriceps
TO ADD A CHALLENGE, TRY THIS:

Lower your body into squat position
and then complete 10 heel raises
DIPS:
Place your hands on a raised

surface with your fingers
pointing towards your body.
Your feet should be firmly on
the ground, and your elbows
bent. Now pushing into our
hands, lift your body up and
down for ten full movements.
PRIMARY
MUSCLES
WORKED
Triceps
WANT MORE OF A CHALLENGE?

Lift up one leg nice and high while
continuing to lift and lower your
body using your arms. Aim to do 5
with each leg raised.
STEP UPS:
Place one foot on your raised

surface with your hands on your
hips. Pushing your weight into
our raised foot, step up onto the
higher surface. As you come up,
lift your back leg and engage
your glutes. Aim for ten steps
up with a leg lift on each side
for a total of twenty.
PRIMARY
MUSCLES
WORKED
Quadriceps
& Glutes
INCLINE / DECLINE
PUSH UPS:
Start with an incline push up.

Place your hands onto a raised
surface with your feet firmly on
the ground. From this position,
do ten pushups while working
hard to keep your body in a
straight line. Now turn it around,
switching the placement of your
hands and feet. Complete ten
more pushups. Remember to
keep your body strong and rigid
throughout this move.
PRIMARY
MUSCLES
WORKED
Pectorals,
Deltoids & Abs
ONE LEGGED
PLANKS DONE FOUR
WAYS:
This last exercise is a great

balance and strength challenge.
Start in plank position. For
thirty seconds, raise and hold
your right arm and left leg
simultaneously. After thirty
seconds, switch to your
opposite arm and leg. Now
lift your body up into a side
plank and raise your top leg up
into the air for thirty seconds.
Finally, complete these moves
on the opposite side.
PRIMARY
MUSCLES
WORKED
Obliques &
Abs
Congratulations!
You just did a whole body
workout in 15 minutes.
When you open up your
mind to the possibilities,
youll see a good work out
can be done anywhere!
Lyndsey Estes is part of 2 Moms N Motion. It was

created when two friends saw a need for more active
lifestyles in their community. The team, now made up
of four women, encourage others to get out with their
families and engage in meaningful physical activity.
2 Moms N Motion offers personal training, weight
loss counseling and a variety of fitness classes. These
classes are taught in various parks, businesses and
clients homes. An updated schedule can be found at
www.2MomsNMotion.rocks and we have an active
Facebook page.
RUNNING
AUGUST 2015
Band on the Run 5K
Saturday, August 1
Newburgh, IN
castlebandontherun.com
Watermelon 4 Miler
Saturday, August 1
Owensville, IN
tristatefit.com
USI Night Flight 4 Miler

Saturday, August 1
Evansville, IN
riseupandrun.com
Color Vibe 5K
Saturday, August 1
Evansville, IN
active.com/evansville-in
Janet R. Noblitt
Mosquito Chase
Calender
ofevents
The running calendar was put
together with the help of Tri-State
Fitness. Visit Tri-StateFitness.com to
keep on top of the regions events.
Remember events, dates, and times
Saturday, August 1
Hutsonville, IL
tothefinishtiming.com/races
Jimmy Brigance 4 Miler
Saturday, August 1
Owensboro, KY
owensbororunningclub.com
Fox on the Run 5K

Friday, August 7
Henderson, KY
raceit.com/search
YMCA 10K/5K
Saturday, August 8
Evansville, IN
evansvillehalfmarathon.org
are subject to change. Always check
SEE OUR AD ON PAGE 4
with events for updates.
Schweizer Fest 6 Mile/2Mile
Saturday, August 8
Tell City, IN
runperrycounty.com
Big Blue Riverfront Relay

Saturday, August 8
Owensboro, KY
40lbsledgehammer.com
Calendar of Events
Full Moon Fever Trail Run #2
Friday, August 28
Evansville, IN
40lbsledgehammer.com/upcoming-events
9/11 Heroes Run
Saturday, September 12
Madisonville, KY
riseupandrun.com
RUNNING
Walk to End Alzheimers
Evansville, IN
act.alz.org/site/TR/Walk2015
Saturday, August 8
Owensboro, KY
glowintheparkrun.com/owensboro2015
Dogs & Suds 5K
Hilliard Lyons Bridge Run

10K/5K
Race for Recovery
Hot August 5K
Chandler Day 8K
Glow in the Park 5K
Saturday, August 8
Hardin, KY
parks.ky.gov/western-ky-race-series
Cisne Reunion 5K
Saturday, August 8
Cisne, IL
runsignup.com/Race/IL/Cisne
Friday After 5K
Friday, August 14
Owensboro, KY
runsignup.com/Race/IN/Owensboro
Trailblazer 5K
Saturday, August 15
Vincennes, IN
trailblazer5k.com
Miles for MV Athletics

4 Mile/ 2 Mile
Saturday, August 15
Mt. Vernon, IN
milesformv.com
AGS Back to School 5K Dash
Saturday, August 22
Albion, IL
runsignup.com/Race/IL/Albion
Sister Cities of Greenfield 5K

Saturday, August 22
Greenfield, IN
sistercitiesofgreenfield.org
Saturday, August 29
Evansville, IN
riseupandrun.com
Think Pink 10K/5K
Saturday, August 29
Palestine, IL
runsignup.com/Race/IL/Palestine
SEPTEMBER 2015
Heartland Half
Jasper, IN
heartlandhalfmarathon.com
YMCA 15K
Evansville, IN
evansvillehalfmarathon.org/
warm-up-runs
Firecracker 5K Challenge
Grayville, IL
raceit.com/search
Wag, Walk, or Run 5K
Owensboro, KY
hilliardlyonsbridgerun.com
Autumn Classic 10K/5K
Henderson, KY
runsignup.com/Race/KY/Henderson
Fido Walk & Fun Fest
Chandler, IN
faithinchandler.com/chandler-day-8k
AG in the classroom 5K
Sumner, IL
runsignup.com/Race/IL/Sumner
Owensboro, KY
tristatefit.com
Rugged Maniac
Paoli, IN
ruggedmaniac.com/events/southern-indiana
The Mighty Pumpkin 5K/3K

Obstacle Course Race
Shelbyville, KY
secure.getmeregistered.com
Evansville, IN
vhslifesaver.org/community
Horsing Around
Sunday, September 13
Ellis Park
riseupandrun.com
Blues at the Crossroads Half
Terre Haute, IN
wvrr.org/bluesatthecrossroadshalfmarathon
Spirit Crusher Survival Run
Thursday, September 10
Henderson, KY
tristatefit.com/kentucky-events
Evansville, IN
40lbsledgehammer.com/spirit-crusher
Tomahawk Challenge
Run Brewbeque 5K
New Harmony, IN
40lbsledgehammer.com/tomahawk-challenge
Evansville, IN
riseupandrun.com
Junior Leagues Healthy

Owensboro 5K
Evansville, IN
www.riseupandrun.com
DERBY
DECEMBER 19
USI
RISEUPANDRUN.COM
Calender of Events
Honest Abe Trail Half/14K
Lincoln City, IN
honestabetrailrun.com
Full Moon Fever #3
Heath Harvest Festival

United Way 5K
Saturday, October 3
Robinson, IL
www.tothefinishtiming.com/races
Friday, September 25
Evansville, IN
40lbsledgehammer.com/upcoming-events
Bedford Half Marathon
Pumpkin Run 5K
Hillside Harvest Hustle 5K
Poseyville, IN
pumpkinrun5k.com
Run Through the Forest 5K

Dawson Springs, KY
parks.ky.gov
Komen Race for the Cure 5K
Evansville, IN | info-komen.org
OCTOBER 2015
Beer Run on Mainklin
Saturday, October 3
Evansville, IN
riseupandrun.com
Evansville Half Marathon
Saturday, October 3
Evansville, IN
evansvillehalfmarathon.org
Superheroes for a Super

Cause 10K/5K
Saturday, October 3
Harrisburg, IL
integratedhealthrun.weebly.
com/2015-race
Saturday, October 10
Bedford, IN
bedfordhalfmarathon.com
Princeton, IN
tothefinishtiming.com/races
Hope Medora Goes Pink 5K

Medora, IN
runsignup.com/Race/IN
Indian Celina Challenge
Hoosier National Forest
indiancelinachallenge.com
Firemans Race 5K
Vincennes, IN
thursdaychurch.org
Zombie 5K
Huntingburg, IN
hauntedhuntingburg.com/zombie-5k
Candy Corn 5K
Carmi, IL
tristatefit.com
The Otters Race
Sunday, October 11
Evansville, IN
ottersrace.com
RUNNING
See Bob Run 5K
Full Moon Fever #4
Run the Distance 10K/5K
Vincennes Kiwanis Half
Evansville, IN
bobsgym.com
Martinsville, IN
runsignup.com/Race/IN
A Beautiful Mess 5K
Madisonville, KY
runnersworld.com/race
Get Your Cape On
Evansville, IN
riseupandrun.com
Red Ribbon Run 5K
Edwardsville, IL
runsignup.com/Race/IL
Shawnee Marathon/Half
Harrisburg, IL
shawneemarathon.com
Pumpkin Pride Obstacle

Course
Vincennes, IN
pumpkinpride.com
Trick or Treat Dash
Mt. Vernon, IN
facebook.com/drugfreeposeycounty
Trick or Trot 5K
Cadiz, KY
parks.ky.gov/western-ky-raceseries
Friday, October 30
Evansville, IN
Vincennes, IN
vincenneskiwanis.com
Monster Dash 5K
Ferdinand, IN
tricountyymca.org
Brain Drain Zombie Run
Evansville, IN
usi.edu/running/zombie-run
Calendar of Events
Drumstick Dash
Saturday, November 14
Evansville, IN
riseupandrun.com
Get Dirty Trail Run
Evansville, IN
riseupandrun.com
OARWC Turkey Day 5 Miler
TRI-CAP Mudslinger Trail Half/6K
Sunday, November 8
Ferdinand, IN
tri-capmudslingertrailrun.webs.com
Saturday, December 19
Evansville, IN
riseupandrun.com
St. Practice Day Run

Saturday, March 12
Evansville, IN
riseupandrun.com
Run of Luck
JANUARY 2016
Valhalla 5K
Thursday, November 26
Evansville, IN
riseupandrun.com
Day 1 Run
Run Local Shop Local
Gilbertsville, KY
Snowflake Derby
Turkey Day 5K
Evansville, IN
riseupandrun.com
Stars and Stripes 5K
Evansville, IN
riseupandrun.com
Saturday, March 5
Angel Mounds
boundthemound.com
The Stache Dache
Vienna, IL
river2river.net
Jingle Bell Run
Bound The Mound
March 17-19
Evansville, IN
RiseupandRun.com
NOVEMBER 2015
Tunnel Hill 10 Miler
Henderson, KY
Owensboro, KY
Sunday, November 1
Evansville, IN
stachedache.com
Reindeer Run 5K
RUNNING
DECEMBER 2015
Reindeer Relay Marathon
Evansville, IN
riseupandrun.com
Rotary Santa Run 5K
Evansville, IN
runsignup.com/Race/IN/Evansville/
RotarySantaRun
Care Net Reindeer Run 5K
Friday, January 1
Evansville, IN
riseupandrun.com
Saturday, March 26
Poseyville, IN
valhalla5k.com
APRIL 2016
Spring into Fitness 10k
FEBRUARY 2016
Hearts on Fire 5k
Saturday, February 13
Evansville, IN
usi.edu/running.com
Saturday April 9, 2016

Evansville, IN
usi.edu/running.com
MARCH 2016
Run Madness 7k
April 9, 2016
Evansville, IN
usi.edu/running.com
keep checking on
getactiveguide.com
for up-to-date racing
information.
Owensboro, KY
Getting Started
Visit us online!
deaconess.com/walk
with Physical Activity

By Jung Smith, MD
Family Medicine
Deaconess Clinic
Get Motivated!
If youve not been physically active, you may be

wondering how to get started. For many people,
walking offers a great way to become more
active. Lace up those sneakers and find some
motivating ideas here.
Tips to Help Get You Started
Look for opportunities to reduce sedentary time

and to increase active time. For example, instead
of watching TV, try taking a walk after dinner.
Set aside specific times for physical activity in
your schedule to make it part of your daily or
weekly routine.
Start with activities, locations and times
you enjoy. For example, some people might
like walking in their neighborhood in the
mornings; others might prefer an exercise
class at a health club after work.
Try activities with friends or family members

to help with motivation and mutual
encouragement.
Start slowly and work your way up to more

physically challenging activities. For many people,
walking is a particularly good place to begin.
When necessary, break up your daily activity
goal into smaller amounts of time. You could
break the 30-minute-a-day recommendation
into three 10-minute sessions or two
15-minute sessions. Just make sure the shorter
sessions are at least 10 minutes long.
Learn More about Common Obstacles

and Strategies for Overcoming Them
Obstacle
I just dont have time to be

physically active.
I dont have anyone to go
with me.
Im so tired when I get home
from work.
I have so much on my to
do list already, how can I do
physical activity, too?
Ill probably hurt myself if
I try to be more physically
active.
Im not coordinated enough

to be physically active. I cant
learn new things at my age!
My job requires me to be on
the road; its impossible for
me to exercise.
I have small children, and its

impossible to have time to
myself for exercise.
Try This
Identify available time slots. Monitor your daily activities

for one week. Identify at least three 30-minute time slots
you could use for physical activity.
Develop new friendships with physically active people.

Join a group, such as the YMCA or a hiking clubor the
Deaconess Healthier U Walks!
Schedule physical activity for times in the day or week
when you feel energetic.
Plan ahead. Make physical activity a regular part of your

daily or weekly schedule by writing it on your calendar.
Keep the appointment with yourself.
Consult a health professional or educational material to

learn how to exercise appropriately considering your age,
fitness level, skill level and health status.
Select activities that require no new skills, such as walking,

climbing stairs or jogging.
Stay in places with swimming pools or exercise facilities.
Or find a DVD exercise tape that you enjoy and request a
DVD player with your room.
Trade babysitting time with a friend, neighbor or family

member who also has small children. As children get older,
family bike rides or walks might be another option.
For more information about Dr. Smith

and other Deaconess providers, visit
deaconess.com/doctors.
www.deaconess.com
Should I Take Any Precautions

Before Becoming More Active?
People with chronic diseases, such as a heart

condition, arthritis, diabetes or high blood pressure
should talk to their doctor about what types and
amounts of physical activity are appropriate
Have a Smart Phone? Try These Apps

to Help You Track Your Progress
Moves is well-regarded for its minimal design.

Its easily understood and customizable with a
variety of activity types.
Map My Walk tracks your location through
GPS and has out-loud prompts that can help
you stay on track. RunKeeper works similarly
and can give you accountability and reminder
prompts.
Overcoming Obstacles
to Physical Activity
If youre just getting started,
you might face obstacles that
seem difficult to overcome.
The chart on the opposite
page has strategies to help you
overcome them.
For more information about
walking, including local trails
and walking locations, visit
deaconess.com/walk.
Happy trails!
Runtastic has a similar interface and function

to Map My Walk but without location
tracking. It has a more basic look.
Pedometer++ and Accupedo Pedometer are

very simplethey keep a count of your daily
steps versus a target you set. Both allow you to
have a badge/pin on your phones home screen
without having to open the app.
Couch to 5K (from active.com) helps you
set the goal of completing a 5K race in just
30 minutes a day, three days a week for nine
weeks. Whether or not you ever want to
compete in a race, this app can help you get
up and going on a great, healthy new habit.
Information from the Centers for Disease

Control and Prevention (CDC)
Calender of Events
AUGUST 2015
Strassenfest Bike Ride
Sunday, August 2
Jasper, IN
dcmultisport.com
SRAM Dino Mtb Race

Saturday, August 8
Ferdinand, IN
dinoseries.com
Pickin and Pedalin
Saturday, August 8
Henderson, KY
pickinandpedalin.com
Schweizerfest Bicycle Tour

Sunday, August 9
Tell City, IN
bikeperrycounty.com
Hammerfest
Saturday, August 10
Hatfield, IN
thehammerfest.com
Southern Five #5
Saturday, August 15
Evansville, IN
SEPTEMBER 2015
CYCLING
Pedaling for Pups
New Harmony, IN
pedalingforpups.webs.com
SEE OUR AD BELOW
Mary Kendall FUNd Ride

Owensboro, KY
planetreg.com
Hammerfest
OCTOBER 2015
Ferdinand Folkfest Fondo
Saturday, October 3
16,31, 0r 62 miles
Evansville, IN
evansvillebicycleclub.org
Monday, September 14
Hatfield, IN
thehammerfest.com
Saturday, Sept. 19-Sept. 20
Ferdinand, IN
ferdinandfolkfestival.com
Great Pumpkin Metric
DECEMBER 2015
Ugly Chrstmas Sweater Mountain

Bike Race
Sunday, December 6
Angel Mounds
Calender of Events
AUGUST 2015
SITT 70.3-Free Team Race
Saturday, August 1
Newburgh, IN
sitriteam.com
Tri Indy
Sunday, August 2
Indianapolis, IN
tuxbro.com
Columbus Challenge Spr/Oly

Saturday, August 8
Columbus, IN
foundationforyouth.com
YMCA Spirit, Body, Mind

Tri/Duathlon
Saturday, August 15
Boonville, IN
evansvilleymcatriathlon.org
Mid-August Meltdown
Saturday, August 22
Effingham, IL
cuttingedgeevents.net/mam10
Bowling Green Sprint

Tri/Duathlon/Aquabike
Sunday, August 23
Bowling Green, KY
racesonline.com/events
TRIATHALON
SEPT-OCT 2015
MonsterMan Triathalon
Bloomington, IN
cross-roads-events.com
IronMan Chattanooga
Chattanooga, TN
ironman.com
IronMan Louisville
Sunday, October 11
Louisville, KY
ironmanlouisville.com
Take a Kid Mountain Day

Saturday, October 3
EMBA-mtb.org
Hilly Hundred
October 9-11
57 miles
Ellettsville, IN
hillyhundred.org
NOVEMBER 2015
Sledgehammer 6 HR MTB
Endurance Race
New Harmony, IN
Beserker Cyclocross
Eliminator Race
Saturday, September 19, 2015, New Harmony, Indiana
to Ride or Sponsor www.pedalingforpups.com
Sunday, November 15
Angel Mounds

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GETACTIVE

YOUR GUIDE TO AN ACTIVE LIFESTYLE IN THE TRI-STATE

TRY TAI CHI

YMCA HALF MARATHON PREVIEW

BOR: BAND OF RUNNERS

FLEX YOUR BRAIN

SAVORY & SWEET

From the Editor

2 GET ACTIVE FALL/WINTER 2015

JIM BUSH & STEVE

BRAND NEW FEATURES

THE EVANSVILLE YMCA PRESENTS

4 GET ACTIVE FALL/WINTER 2015

Team 13, originally called 13 Weeks to 13 Miles,

Team 13 registration and participation numbers

I met such incredible and inspiring people,

a great opportunity to be part of the Evansville Half

professional status is required to provide the support

My first half marathon wasnt

WEVE GOT YOU

final mile to the finish. All participants will receive a

SKIP OLIVER | AGENTT

Its amazing what just one

Three of the Mechanisms by which exercise produces

1. Increasing Brain Derived Neurotrophic Factor

2. Decreasing BMP and boosting Noggin:

How Exercise Helps Build a Bigger Better BRAIN

By now you have either really developed a habit with

your 2015 exercise routine, maybe you begrudgingly

8 GET ACTIVE FALL/WINTER 2015

A study published in the journal Cell Metabolism

create new neuropathways. The neuropathway is the

year study involving 1,740 adults published in the 2006

3. Reducing plaque formation:

Exercise Is Important for Optimal Brain Health:

By altering the way damaging proteins reside inside

Improved Cognitive Function: Some studies, including

People who exercise regularly may be at moderate to

Relief of Depression and Anxiety: Numerous studies

Bone-morphogenetic protein (BMP) slows down

conducted by the Southwestern Medical Center

EXERCISE BENEFITS THE BRAIN

REDUCING PLAQUE FORMATION

One more thing which is key to sticking with training

10 GET ACTIVE FALL/WINTER 2015

Lastly you dont need hours a day to get in shape!

ANTI AGING & WELLNESS

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360 ANTI AGING & WELLNESS

LOSE WEIGHT | GET IN SHAPE

REDEEM THIS AT 360

workouts purpose. They keep you on track. Goals

Once youve made the commitment to fitness, next

Elite Level ACE Certified Personal

LASER SKIN RESURFACING

Using the FITT formula is a great way to determine

A: (From Diana Holland,

WITH CHEMICAL PEEL

(From Justin King, ACE

problem. How can I get fitter on a

up your fitness routine and how often

Q: Lack of time is my biggest