Gag Webversion1

FALL/WINTER 2014 | FREE
BALANCED
LIVING
HOW TO MANAGE STRESS
BREAKFAST
RULES
WELLNESS
IN THE WORKPLACE
CLUB PROFILE
Southern Indiana Triathlon Team
REACH UP
EVANSVILLE POWER YOGA
CITY
SPOTLIGHT
IN
NEWBURGH
getactiveguide.com
YOUR GUIDE TO AN ACTIVE LIFESTYLE IN THE TRI-STATE
GETACTI VEGUI DE. COM 1
CONTENTS
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.
For Advertising, Distribution, New
Listings, or Corrections contact us at:
GetActiveGuide.com
GetActiveGuide@Gmail.com
Facebook.com/GetActiveGuide
812.598.9982
JIM BUSH & STEVE ROELLE
Producer/Editor
MARK GOLTIAO
Art Direction
GLENN TANG
Photographerfront cover
blk-pxl.com
Managing Stress Corporate Fitness
New Strides Why Breakfast?
the Power of Yoga 4 8 10
16 20
FEATURE
ARTICLES
Community Lisitngs
Regulars
24 RUNNING
31 CYCLING
33 TRIATHLON
34 ACTIVE KIDS
38 AREA CLUBS
38 GEAR GUIDE
42 HEALTHY FOOD
43 CHIROPRACTIC
44 FITNESS CENTERS
50 AREA MAPS
2 EDITORS NOTE
36 CLUB SPOTLIGHT
46 CITY SPOTLIGHT
54 ON THE MOVE
56 FINAL THOUGHTS
for picking up the latest copy of Get Active. Inside you
will fnd some great new content. Tis issue has articles
discussing the importance of breakfast, the efect exercise
has on stress management, an introduction to the
Southern Indiana Triathlon Team, and how a yoga
studio is taking yoga to some new places in town. Te
guide also features a great new look. Te style and skill of
designer Mark Goltiao are on display in our new layout.
Te second half of 2014 has lots of activities to look
forward to as the race and event scene in the Tri-State
continues to expand. In the past few months Owensboro
hosted a marathon relay, Te Arena Challenge took
adventure racers around the Ford Center, and a new
mountain biking and cyclocross series hit the tri-state.
Additionally, two changes to old favorites are happening:
the Evansville Half Marathon will have a new course
this year, and in 2015 the River Run course will be
fipped, starting in Evansville and ending in Henderson.
I must mention and thank the advertisers and the
generosity of those contributing articles and photos.
Without them, this guide would not happen.
As a fnal note, make sure to check out our website
www.GetActiveGuide.com and our Facebook page.
We are upgrading both to match the content found in
the guide. You will fnd new and updated race
information, and links to download copies of all the
Tri-State maps for walking, cycling, running, and hiking.
THANK
YOU
t
Stay Active,
Steve Roelle
As we publish our third
issue we continue to strive
to meet our objectives:
To have all the information
for an active lifestyle in the
Tri-State in one place; and
For this information to be
FREEnot only as a free
guide for the public, but for
all of the listings inside to
be free for the races, clubs,
gyms, etc.
2 GET ACTI VE FALL/ WI NTER 2014
FINDING A HEALTHY
BALANCE
TO MANAGE STRESS
& INCREASE WELLNESS
Stress can afect all aspects of life, including emotions,
behaviors, thinking ability, and physical health. No part
of the body is immune. People handle stress diferently,
symptoms of stress can vary. Symptoms can be vague and
may be the same as those caused by medical conditions.
So it is important to discuss them with your doctor. You
may experience any of the following symptoms of stress.
By Sarah Kluender
Te 2010 Stress in America Survey
paints a picture of an overstressed
nation. Feeling the efects of
prolonged fnancial and other
recession-related difculties,
Americans are struggling to
balance work and home life
and make time to engage in
healthy behaviors, with stress taking a toll
on their personal and physical health, but
also afecting the emotional and physical
well-being of their families. Te Stress in
America poll found that one-third of
people in the U.S. report experiencing
extreme levels of stress. In addition, nearly
one-in-fve report that they are
experiencing high levels of stress 15 or
more days per month. While low to
moderate levels of stress can be good for
you when managed in healthy ways,
extreme stress takes both an emotional and
physical toll on the individual. With the
consequences of poorly managed stress
ranging from fatigue to heart disease and
obesity and many other health problems, it
is important to know how to recognize
high stress levels and take action to handle
it in healthy ways.
Being able to control stress is a learned
behavior, and stress can be efectively
managed by taking small steps toward
changing unhealthy behaviors. Recognize
that taking care of oneself must be a
priority. Eat right, get enough sleep, drink
plenty of water and engage in regular
physical activity. Ensure you have a healthy
mind and body through activities such as
running, biking, yoga, swim, walking, going
to the gym or playing sports that will
enhance both your physical and mental
health. Take regular vacations or other
breaks from work. No matter how hectic
life gets, make time for yourselfeven if
its just simple things like reading a good
book or listening to your favorite music.
Te benefts of regular activity &
exercise is more and more apparent.
Recently, Psychology Today put out
information pertaining to walk just one
mile for your brain, indicating that with
just walking 6-9 miles per week the brain
experienced less atrophy and shrinking
which can be progressive. Te APA also
urges, if you do one thing make it exercise.
Research on the topic overwhelmingly
points to its physical and mental benefts.
Not only does regular exercise improve
physical problems such as high cholesterol,
Emotional symptoms
of stress include: Becoming
easily agitated, frustrated, and
moody; feeling overwhelmed, like
you are losing control or need to take
control; having difculty relaxing and
quieting your mind; feeling bad
about yourself (low self-esteem), lonely,
worthless, and depressed; and avoidance of others.
Physical symptoms of stress include: low
energy, headaches, upset stomach, including
diarrhea, constipation, and nausea, aches, pains, and
tense muscles; chest pain and rapid heartbeat;
insomnia; frequent colds and infections; loss of
sexual desire and/or ability; nervousness and
shaking; ringing in the ear, cold or sweaty hands and
feet, dry mouth and difculty swallowing, clenched
jaw and grinding teeth.
Cognitive symptoms of stress include: constant
worrying, racing thoughts, forgetfulness and
disorganization, inability to focus, poor judgment, and
being pessimistic or seeing only the negative side of
things.
Behavioral symptoms of stress include:
changes in appetiteeither not eating or eating too
much; procrastinating and avoiding responsibilities;
increased use of alcohol, drugs, or cigarettes;
exhibiting more nervous behaviors, such as nail
biting, dgeting, and pacing.
4 SYMPTOMS
OF STRESS
The Stress in America poll
found that one-third of people
in the U.S. report experiencing
extreme levels of stress.
diabetes and high blood pressure, but it has distinct
mood and cognitive advantages as well, including
an ability to boost higher-level thinking and to
combat stress, depression, and anxiety.
Exercise can include any type of physical
activity. Take your dog for a walk. Work in the
garden or push-mow your lawn. I have goats so part
of our work includes making hay, catching them to
deworm, weigh, and give some vaccinations. Some
days I just like to go walk through the pastures to
check on them or walk the fencing to look for any
fallen limbs or problems following a storm. Some of
my friends even commute by biking to work on a
regular basis. Park in the furthest spot at the ofce
or grocery and take the stairs whenever possible.
Te simple point is just move more with the
intention of wellness.
Tere are so many options to try. My typical
rule of thumb is to try something at least three
times before you decide you dont like it. Start out
gently and work up to longer distances, times, and
frequencies. I dont know one person who started
out running a marathon their frst time out. Most
start with short distances or even interval training
(alternating between walking and running) over
time. Start wherever you are. Muscles also have
memory so in time your body will get used to the
regular activity and even miss it when you take too
many days of. Tere are many training apps and
programs available free on-line or you can just wing
it if you like. Just be sure to build in some recovery
time and to increase by no more than 10% to
prevent injury.
Just like anything else you need to schedule
time for exercise. I started putting it on the calendar
just like I do my client appointments. I go through
times when I am very protective of that time,
especially if I am training for a specifc event. I just
tell people that time is already booked, if they try to
infringe upon it. Sometimes, if it is someone that
needs the example of exercise I will say, that is
when I normally have my swim class, or I have a
scheduled group ride that morning. I say schedule
it, but also be fexible. If Im tired, sometimes I skip
a workout. If I really want to ride my bicycle instead
of running as the training plan says, I RIDE MY
BIKE!! My husband even knows if I have gone too
long without exercise and will ask do I plan to run
or ride.
Even more importantly have fun. No matter
what you do enjoy it. If you do not have a passion
for or enjoy the activity you will not continue it.
Why would you? I used to hate running until my
friend aka Barbie 13.1 challenged me to run a half
marathon 2 years ago. Previously running hurt, but
something clicked this time and Ive been running
ever since. I have enjoyed riding a bike all
throughout life. I just realized in the last year that
riding makes you feel like a kid again. At that
moment I am carefree. I will also attest to having
very unique and creative moments when I
mindfully engaged in a run or ride. When I get
home I have to jot down notes of things I want to
do in my practice or ideas I have.
It is true there is power in numbers. I have
many times been thankful for my ride girl who
helped me get through the last 15-20 miles of epic
ride training with reminders to do roadside yoga. I
had a tough time running in the winter so often I
would make a point to get to the running group on
frigid Saturday mornings. Also many people feel
better and are more likely to stick with exercise if
they partner with others. If you can involve other
people, its just more fun. It is also positive to have
spousal support. Tis enhances the likelihood you'll
exercise and stick with it.
Plan to stick with it. It is vital to think of
exercise as a life-long endeavor. Studies by the late
exercise physiologist Michael Pollock, PhD,
underscore this point. Tey show a dose-response
relationship between exercise and health benefts:
Te more you exercise up to a certain point, Pollock
found, the better you score on such health
indicators as heart rate, cholesterol levels and
weight. If you've ever gone for a run after a stressful
day, chances are you felt better afterward. "Te link
between exercise and mood is pretty strong," Otto
says. "Usually within fve minutes after moderate
exercise you get a mood-enhancement efect." I can
say sometimes even 15-20 minutes into a ride, run,
walk or swim I have released whatever issues was
stressing me.
Te efects of physical activity extend beyond
the short-term. Research shows that exercise can
also help alleviate long-term depression and exercise
was comparable to medications in some studies
(always consult your physician before changing
medication or starting an exercise program.)
Remember its not about how many medals or AG
placings you have. Its about moving more, enjoying
yourself, and over-all wellness. You win. I win. We all
win the moment we get of the couch.
Even more importantly
have fun. No matter what
you do enjoy it.
Sarah 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. See her
ad on page 23.
Shifting
into wellness!
oyotas initial
participation in the
Tri-State Biggest
Loser in 2009 drew
only 23 team
members who lost a
combined 237
pounds. Last year,
Toyota took its ffth
consecutive title
when 353 team
members together
lost 4,132 pounds.
Tis is just one
wellness activity
among many Toyota
ofers to improve the health and well-being of its
team members. After the Biggest Loser
competition ends in late May, the Wellness group
at Toyota has a challenge called Too Fit to Quit
to keep the team members momentum going
through the summer. As fall gives way to winter,
everyone knows how hard it is to stay motivated. A
holiday challenge, Maintain, Dont Gain, is what
gets them through to the New Year.
Having three convenient on-site ftness
facilities that ofer a variety of workout equipment
helps team members to stay on track with these
programs. Free personal training, nutrition
consultation and massage therapy also are ofered
on their personal time. Fitness classes ranging from
cardio kickboxing to strength routines are ofered
during pre-shift and lunchtimes. Te convenience
of the 20-25- minute classes keeps the team
members motivated and allows them time for lunch
as well.
During shift, Toyota promotes its wellness
programs through a variety of methods, including
leadership participation, communication daily from
wellness coaches and notices using plantwide
communication tools. To reach dependents as well
as team members, Toyota mails a bimonthly
newsletter and a quarterly wellness events listing.
Monthly topics are shared using bulletin board
postings, traveling display boards and through
special programs like healthy snack sampling and
recipe sharing in the two on-site cafeterias.
Race sponsorships have increased over the past
four years. Toyota started sponsoring its team
members in 2010 in the YMCA series. Since then,
the company has added 20 other athletic events,
such as 5K run/walks, arena obstacle challenges,
triathlons and bike rides. More than 300 team
members on average attend these events that
receive Toyota funding.
Additional awareness activities include a Live
Well Camp, where 500 ffth-grade students come
to the plant from Gibson County schools and learn
about overall wellness. Toyotas largest event is its
Fall Family Day. Te 2013 event drew 5,000 team
members and their family members for a kids run,
ftness activities, numerous health screenings and
vaccinations, with new events every year. Since
2006, Fall Family Day has reached more than
25,000 participants.
t
Toyota provides a free ride to tness
TEAM
TOYOTA
Dragon Boat team that got 5th place in June at the races.
Upper management at the Heart Walk
in May working the Toyota tent.
WALK
TO LIFE
REACH
H
vansville Power Yoga opened in
January 2010 becoming the frst
tri-state yoga studio to ofer
power vinyasa yoga. Based on the
style of yoga developed by Baron
Baptiste of the Baptiste Power
Yoga Institute, power vinyasa is a more challenging
and empowering yoga. But dont let the word
power intimidate you. Tis is just as much about
the students inner power and mental clarity, as it is
about the physical strength that develops with
regular practice. Evansville Power Yoga remains
today the only area studio dedicated to power
vinyasa yoga.
When Mark Goltiao, owner and instructor,
frst started EPY it was not readily accepted. It was
new and physically more rigorous that other styles
ofered in Evansville. With just two classes a week
it was a hard road. Many classes went unattended,
others had one or two students. But Mark had a
vision and he refused to give up.
As the ffth year anniversary of EPY draws
near, EPY has become a fxture in the tri-state.
Located at 4814 Tippecanoe Drive on Evansvilles
east side, the studio now boasts thirty-one weekly
classes designed to accommodate every student.
Tere are classes for beginners and classes for more
experienced students wanting to take their practice
to the next level.
EPY is proud to be the only area studio whose
instructors have been specifcally trained or certifed
to teach the power vinyasa style. Teir core group of
teachers have trained with the Baptiste Power Yoga
Institutea world recognized leader of power yoga
instruction and methodology. And in order to
maintain their high standards, each instructor must
continue their education yearly with the Baptiste
Institute. Tat training is brought to every class.
EPYs teachers instruct with honesty, integrity,
strength, and humorand encourage and
challenge their students to bring the same into their
practice.
Baptiste style power vinyasa is the heart of
EPY. Power yoga in itself is a proven physical yoga
that combines dynamic breathing with strong
fowing movement. When this is joined with active
self-inquiry and meditative focushallmarks of
the Baptiste stylethese elements become the
tools for transformation, helping students reclaim
their full potential, discover creativity, awaken
passion, create authenticity, confdence, and new
possibilities.
e
Evansville Power Yogahelping the community
nd their potential on and of the mat.
HIGH
12 GET ACTI VE FALL/ WI NTER 201 4
Mark strongly emphasizes the community
atmosphere of EPY, Te word community is
thrown around a lot among yoga practitioners, but
I think people immediately get a sense that its
authentic at EPY. You dont get a feeling that youre
being judged for what level youre at, or whether
youre wearing the latest designer label. Teres a
phrase in Baptiste yoga that says Come to practice
as you are, not as you think you should be. And we
try to live that. Everyone is welcome in our studio,
and many lasting friendships have been made.
From the moment you walk into the studio, you get
a feeling of welcome. Its bright and comfortable
lobby ofers students a place to relax, talk with
others, and prepare for class. New students are
greeted by other students, and soon everyone is on a
frst name basis. Its that sense of welcome and
community mixed with the no-judgement
environment that keeps EPY students coming
back.
Evansville Power Yoga is dedicated not only to
its students, but to the community as a whole. EPY
was the frst tri-state studio to organize yoga at the
park and yoga at the river events. Tese free
classes are open to anyone in the community
wishing to participate regardless of age or level of
experience. Other local studio have now caught the
spirit, widening the opportunities for tri-state
residents to try yoga for free.
With free community events in both
Evansville and Newburgh, many people who have
never experienced yoga, are able to participate.
Locations such as Angel Mounds, the Newburgh
riverfront, and many area parks become prime mat
space to practice with friends and fellow yogis.
Evansville Power Yoga regularly teams up with
the Evansville Mayors Ofce and the Area Trails
Coalition. In 2013, EPY held one of the areas
largest yoga practices on the historic, downtown
Marchand Bridge at the request of the Area Trails
Coalition. Nearly ninety people practiced on the
newly-restored bridge as the sun went down over
the Ohio River. EPY has also been proud to support
the Mayors Energize Evansville initiative with
yoga practices at various locations around the city.
At a recent Leadership Evansville Voice
meeting, Mayor Lloyd Winnecke said, Im really
pleased with Evansville Power Yogas commitment
to Evansville. Evansville Power Yoga has brought
yoga to a whole new level in the city. Te Evansville
Power Yoga group has made yoga very user-
friendly for people who have never done or even
know what yoga is about. Literally anyone can do it.
It has exposed Evansville residents to yoga,
residents that would never have thought of doing
it. Mayor Winnecke also attended the largest yoga
event in Evansville history, which brought nearly
180 yoga enthusiasts to practice on the greens of
historic Bosse Field. He said, Bosse Field was a
phenomenal and personally moving experience for
meto see so many people come out and try to
better themselvesall because of Evansville Power
Yogas commitment to the community.
Besides community yoga events, Mark shares
the message of power yoga and empowered living
at local elementary and high schools and
universities including Dexter Elementary, the
Signature School and University of Evansville. He
is a regular speaker at Leadership Evansville
retreats, addressing how the principles of yoga are
crucial to being an efective servant leader. Mark
applies servant leadership to everything he does at
Evansville Power Yoga., Lynn Miller-Pease,
Executive Director of Leadership Evansville said.
He is authentic, joyful and really present for his
Evansville Power Yoga is dedicated not only to
its students, but to the community as a whole.
students. Mark and his team lead with energy and a
spirit of collaboration. EPY is helping the
community connect, energize and believe they can
be the change we want for our community.
Te evolution of Evansville Power Yoga
continues. Tey have started Evansville Yoga
University which ofers a 200-hour yoga teacher
certifcation program. Te mission of EYU is to
help students become powerful individuals in their
lives and also powerful leaders for their community
as well.
Evansville Yoga University has a staf made up
of many noted and respected professionals,
including physical therapists, and leadership
development experts, who help guide the learning
students through the process of uncovering their
authentic self. Te EYU certifcation program
includes the traditional teacher training, but also
goes beyond traditional, and into personal
development. Graduating students learn what it
means to teach from the heartwith vulnerability,
with authenticity, and with power. Classes are
designed to inspire, and help aspiring teachers truly
fnd their voice.
As the fve year anniversary approaches, Mark looks
to the future of Evansville Power Yoga and
Evansville Yoga University. He has plans for future
growth, and more community-building events.
January 2015 marks the 5th year and Mark is
making plans to show his appreciation, Te
incredible students that come to the studio have made
EPY what it is. Tey are my students, my friends, and
my family. I wouldnt be here without them.
For more information on
Evansville Power Yoga and
Evansville Yoga University
evansvillepoweryoga.com
812-449-2239
reach us.
Mat Space
Guide to the Tri-States Yoga Studios
and Yoga Instruction
While the word yoga is widely known, what many do not know are the many diferent styles of this practice. Each
style is practiced diferently, with the same goal of transformation in mind. Some may prefer a rigorous form, while
others steer towards a more gentler option. When a person decides to begin yoga, one should try various teachers, styles
and yoga community groups until the fnd that one best suited to thier individual liking.
Evansville Power Yoga
4814 Tippecanoe Drive
Evansville, IN 47715
812-449-2239
evansvillepoweryoga.com
Yoga 101
2800 Lincoln Avenue
812-893-1320
yoga-101.net
Evansville Yoga Center
1421 N. Main Street
812-746-0116
evvyogacenter.com
Bliss Yoga
600 N. Weinbach Street, Ste. 110
812-250-YOGA
blissyogaevansville.com
Tri-State Yoga Studio
555 Tennis Lane
812-479-3111
tristateathleticclub.com
Above Standard Yoga
204 W Locust
The Boonville Standard
Newspaper Office (upstairs)
Boonville, Indiana 47601
812-217-0459
Livewell Flex 151
300 W. Jennings Street
Newburgh, IN 47630
812-449-2239
mylivewellonline.com
Lavish Spa Yoga Studio
8 W. Jennings Street
Newburgh, In 47630
812-490-1015
lavishnewburgh.com
Yoga Loft
1228 N. Elm Street
Henderson, KY 42420
270-827-8746
kaycorpusmd.com/the-yoga-loft
St. Marys
3700 Washington Aveue
812-485-4000
stmarys.org/yoga
Various Health Clubs
Bobs Gym
bobsgym.com
YMCA
www.ymcaswin.org
Nitro Fitness
www.gymevansvillein.com
new
strides
Another Year Brings Change to the Evansville Half Marathon
Te Evansville Half Marathon presented by
German American Bank celebrates its 11th year in
2014 by making some important changes to the
race including a new race course. Te last decade
started the race atop Reitz Hill, but this year, the
course starts and fnishes along the riverfront in
downtown Evansville. Te new route still features
Evansville area favorites like the Greenway, Garvin
Park, Main Street, and Bayard Park, but this years
course also highlights new areas like the arts district
and historic Washington Avenue.
Having tested the new course, the
Swift Athletics crew said,
We ran the new Evansville Half
Marathon course andwe liked it.
Some have said that they will miss
Reitz Hill, but starting there was,
unfortunately, alogistical nightmare.
Te new course starts fat and allows
you to immediately get into your
groove.
In addition to course upgrades,
participants will also see changes like
long-sleeve tech shirts and one-of-a-
kind medals designed by local artist
John Siau. Even spectators can
anticipate a diferent view this year
with more opportunities to watch loved ones participate. Since
the new course starts and ends in the same place, runners and
walkers can ride with their families without having to take buses
or cars to an alternative drop-of location and with the last few
miles winding through the downtown area, spectators have more
opportunities to cheer participants on when they need it the
most. An ofcial Spectators Guide is posted online at
www.evansvillehalfmarathon.org with detailed descriptions of
the best vantage points.
Also new this year is the addition of a special motivational
event the night before the race. A special Ignore the Impossible
pasta dinner, hosted at the Deaconess campus downtown, will
feature Dane Rauschenberg, an American long-distance runner
who famously ran 52 marathons in 2006. He ran one marathon
every weekend that year, motivated by both his own personal
drive and his eforts to raise money for charity. He managed to
raise more than $43,000 that year from his endeavor. Dane will
discuss his experiences and how he overcame lifes obstacles.
With so much changing in 2014, a mainstay for the
Evansville Half Marathon is its signature training program,
Team 13. Team 13 is a 13-week
training program that prepares
individuals of all ftness levels for the
13.1-mile run. Te program, with the
popular mantra 13 weeks to 13
miles, utilizes volunteer coaches to
train alongside participants three days
a week and has gained popularity
among both runners and walkers,
growing to over 600 participants this
year. Team 13 participant and past
volunteer, Nelson Shaw, put it this
way, Team 13 helped me get to a
place in my life that I never thought
Id see again and I will always be
grateful for that! Now in his eleventh
year as a Team 13 volunteer, Dale Jennings had this to say of his
experience: Some of my fondest memories are just looking at
the expression on peoples faces when they cross that fnish line.
Tey are all here for the right reasons.
Runners and walkers can test their ftness level and
endurance by participating in the warm-up runs. Tis race series
that includes a 5K/10K and a 15K advances participants as they
work their way up to the half marathon. Unchanged this year,
the 5K/10K race on August 9th will run concurrently with a
similar course and the same start and fnish. Tis course starts on
Court Street to Riverside Drive, loops through downtown and
fnishes on Vine Street. 10K participants do the additional out
and back on Veterans Memorial Parkway. Participants choose
your distance, either choosing the Short Series (5K, 15K and
Half ) or the Long Series (10K, 15K and Half ). Similarly, the
15K on September 6th will start at the Downtown Y and travel
to Garvin Park to access the Greenway. Te course then travels
for several miles on the beautiful Pigeon Creek Greenway, loops
Riverside Drive downtown and fnishes on Vine Street.
Some of my fondest
memories are just
looking at the expression
on peoples faces when
they cross that finish
line. They are all here for
the right reasons.
new
strides
Another Year Brings Change to the Evansville Half Marathon
Another mainstay of the race that
remains unchanged is the Kids Half
Marathon. Kids from kindergarten to 8th
grade can compete in their own age-based
half marathon. Participants are asked to
complete 12 miles of running or walking
prior to race day. Kids track their progress on
a mileage log and bring it to the Kids Half
Marathon where they complete their 13th
mile in downtown Evansville with other kids.
Te event takes place Friday, October 3rd, the
night before the adult half marathon.
As always, proceeds from the Evansville
Half Marathon go back into the local
community by helping the YMCA impact
the lives of children and families with after-
school care, character development, teen
leadership opportunities and more. Te
Evansville Half Marathon was founded in
order to bring a frst-rate racing event to the
communitypromoting health and well-
being for all while generating funds to further
the mission of the YMCA of Southwestern
Indiana. Te Y believes that lasting personal
and social change can only come about when
people work together to invest in youth,
healthy living and community.
HELPING
HAND
The YMCA relies on the generosity of
volunteersto make a diference in the
community with events like the Evansville
Half Marathon. Annually, the half marathon
requires over 400 volunteers. For volunteer
opportunities and race information, visit
www.evansvillehalfmarathon.org.
Sponsored By
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BREAK your FAST
There has been a recent study released that has come out
challenging what mom and grandma has been telling us for
years. It is also a hot topic of weight loss and management
experts. So, is breakfast the most important meal of the day?
By Beth Gabhart, RN
ne recent study took 300
participants who wanted to
lose weight and gave them
specifc calorie requirements.
Tose that ate breakfast lost
17 pounds in the 16 week
period. Te other group who
skipped breakfast lost 20 pounds in the same time
period. Another even larger group (approximately
3000) consisting of people who had lost 30 pounds
and kept it of for over 5 years was studied. Te
majority of these people (79%) had breakfast every
day, while 56% of them had it fve days out of seven.
What is key in understanding this new information
is that the researchers are looking at weight loss, not
nutritional gain.
We are a country that is rich in food supply,
but the poorest consumers of nutrients. If we
simply look at how much we consume in quantity
and total calories, we should have no problem in
getting the recommended daily doses of the major
vitamins and nutrients. Yet, we grow sicker every
day with more heart disease, diabetes and obesity.
Te problem is WHAT we are eating and NOT
eating that is killing us. Its not the lack of access to
good food (our groceries stores, on average are twice
the size of ones in other developed countries). Its
not the cost, because we spent $392 billion in 2009
in restaurants and eating out. Tis still counts as
food costs. Lastly, we spend $60 billion per year in
the fght to lose weight, yet we continue to grow
larger as our health decreases.
So, lets get back to that breakfast question.
Tose who skipped breakfast are actually fasting.
When they wake in the morning, it is typically 10-
12 hours since they last ate a meal. Sometimes, even
longer depending on their normal time of dinner.
Te brain must function on glucose & glycogen. It
can be processed through stored fat, but it takes
longer to get it to that state through diferent
processes. Tis is why health care professionals want
our kids to eat breakfast. Tis type of processing
requires more work from the brain and can lead to
decreased concentration, fatigue and overall brain
fog. If we skip breakfast, we can also sufer the
same type of brain drain that can afect our work
quality or the ability to exercise to our fullest
potential in the morning. Another result that is
coming to light is the damage that this type of
fasting can have on the heart. A study found that
skipping breakfast was linked to coronary heart
disease, presumably as a result of a rise in a cluster
of factors that when put together, increases the risk
cardiac implications. It can increase diastolic and
systolic blood pressure due to the bodys need to get
increased glycogen to the brain and other muscles
because it is in starvation mode. It also increases
insulin as the body is working at increasing the
sugar uptake to feed the brain, there is a need for a
delicate balance. So, insulin is released to decrease
levels of sugar in the blood as a protective
mechanism. Ten, the brain picks up on these
decreased levels of sugar and the cycle
begins again. Lastly, there is an
increase in concentrations of
triglycerides, free fatty
acids and LDL-
cholesterol (bad)
with a decrease
in blood
concentrations of
HDL-cholesterol
(good) levels. Tis
is most likely due
to the increased
need for available
fat molecules to be
processed into
useable
glycogen for the brain. All of this can also wreak
havoc on normal metabolism. Te more the body is
subjected to starvation mode, the more it wants to
hold onto those fat stores to save itself later. Not a
good thing if you are trying to decrease your body
fat percentage. Although some athletes practice
intermittent fasting to tap into those fat stores and
decrease them for competition. It is for a very
limited time due to the damaging efects, increased
risk of fat storage and decreased performance due
to limited glycogen for brain and muscles.
Another efect of this cycle that has been
shown in many studies, is the increased cravings for
high fat foods and sugar during the day to make up
for what it didnt get that morning. Tat only makes
sense if you think about it. Te brain doesnt like
having to do that much work and wants to make
sure that the rest of the day is easier. So, typically,
the hunger will kick in full force by late morning.
Most of the time, its wanting that bagel or a donut.
Why? Carbohydrates can be broken down pretty
easy into accessible glycogen and straight sugar is
the easiest way to feed that brains needs, but
remember that delicate balance? Too much sugar
will cause an insulin release, sugar levels drop and
the brain asks again for more. Tis is why dieting is
such a will-driven and mental game when you are
fghting a habit you have trained your brain in. If
you dont keep steady levels of glycogen
through balanced foods with good protein,
this see-saw efect will continue.
Many studies show that
we eat more
throughout the
day
o
Those who skipped breakfast
are actually fasting.
when that frst meal is skipped. Some specialists
speculate that it is compensating, trying to get the
nutrients it needs by continuing to ask for food,
hoping that you reach for the healthy salad or apple.
Other think it is the bodys way of trying to fnd
that delicate balance.
Another drawback to not eating your
Wheaties is the lack of a nutritional kick-of. If you
take note, many health breakfast foods are fortifed
with vitamins and minerals. Studies show that most
Americans do not make up these nutrients when
they skip them in the morning. Tey are also less
likely to make healthy choices the rest of the day. It
seems that eating a healthy breakfast sets the
mental tone for the rest of the day. You begin to
have that guilty feeling when co-workers want to
order pizza and you know that you were so good
that morning by eating a healthy breakfast.
Breakfast can be that positive reinforcement, that
guilty conscious and can set you up to help you
make better choices the rest of the day. Te lack of
getting the proper vitamins and minerals has a
laundry list of consequences, but it is even more
important for the active individual. When we are
active, we need energy to maintain that activity level
which is derived from such groups as the vitamin B
families. Te proper nutrition also helps maintain a
healthy iron level which is imperative for energy
and one that most Americans are lacking. Te
vitamin and mineral list needed by athletes goes on
and on. Lastly, it can help in prevention of injuries.
We need certain vitamins and minerals to keep
muscles and bones healthy so that they are strong
enough to withstand the physical challenges placed
on them by active people. Other certain nutrients
help in the healing process when we do get injured.
If we are lacking in those, the injured part cannot
heal properly, the healing process may take longer
and sometimes there is never complete healing due
to the building blocks not being there to rebuild.
So, when you think about breakfast, there are
more considerations to take into account then just
what is mainstreamed information. Science can be
intimidating, but what the researchers are founding
out is that so much of what mom and grandma
preached is backed up by the studies. If you really
stop and think about the basics of the human
needs, it requires very little. We need to eat good,
nutritious food, but not more than what the body
needs to maintain its weight requirements. We
need to move every day, enough to make us sweat
for about 60 minutes at least. Eating breakfast is
not just about weight loss, its about setting yourself
up to succeed in obtaining and maintaining health
in so many ways. Its about giving your body the
best chance at starting the day on the right foot. We
need to continue to educate ourselves in how to live
a healthy life, because there are no shortcuts and
you only have one chance to get it right.
We need certain vitamins and minerals to keep muscles and
bones healthy so that they are strong enough to withstand
the physical challenges placed on them by active people.
Beth Gabhart, RN is a ASCM certied Personal Trainer & certied
Nutrition coach Certication in Plant-Based Nutrition through Cornell
University. She can be emailed at kaegab@rtccom.net
COuNseLINg
IN tHe COuNtry
Relaxed atmosphere in a private location
Seeing patients in Lamar and Owensboro, KY
SARAH KLUENDER
Wellness & Stress Management
Programs for Eating Disorders & Binge Eating
Substance Abuse Treatment
Family & Marriage Counseling
Grief, Loss, & Recovery Counseling
EMDR for Trauma Resolution and
Performance Enhancement
Treatment for Anxiety, Drepression and Mental
Health Issues
Accepting most insurance and private pay
Check out your EAP benefits at
no out-of-pocket cost to you
IMMEDIATE APPOINTMENTS AVAILABLE
10398 N Old Lamar Higha!
Lamar, IN 812-686-7766
Calendar
ofevents
The running calendar was put together with the help of Tri-State Fitness. Visit
TriStateFit.com to keep on top of the regions events. Rememberevents, dates,
and times are subject to change. Always check with events for updates.
AUGUST
Band on the Run
Saturday, August 2
5KNewburgh, IN
castlebandontherun.com
Watermelon Run
Saturday, August 2
4 MiOwensville, IN
tristatefit.com/tri-state-events.html
Viking Assault
Saturday, August 2
Evansville, IN
vikingassault.com/EV2014.html
New Harmony Bicentennial
Saturday, August 2
5KNew Harmony, IN
runsignup.com
Wettlauf
Saturday, August 2
5KJasper, IN
Jimmy Brigance
Saturday, August 2
4 MiOwensboro, KY
Fox on the Run IV
Friday, August 8
5KHenderson, KY
www.raceit.com
Glow in the Park
Saturday, August 9
5KOwensboro, KY
glowintheparkrun.com/owensboro2014
Schweizer Fest
Saturday, August 9
6 Mi/2MiTell City, IN
runperrycounty.com
Cisne Reunion
Saturday, August 9
5KCisne, IL
Full Moon Fever Night
Trail Series #1
Sunday, August 10
Mt. Vernon, IN
facebook.com/pages/Full-Moon-Fever-
Trail-Series
Miles for MV Athletics
Saturday, August 16
4 Mi/2MiMt. Vernon, IN
milesformv.com
St. Anthony
Sesquicentennial
Saturday, August 16
5K MiSt. Anthony, IN
Trailblazer
Saturday, August 23
5KVincennes, IN
trailblazer5k.com
Arrowhead Lake
Saturday, August 23
10K/5KJohnston City, IL
AGS Back to School Dash
Saturday, August 23
5KAlbion, IL
Bobcat Run
Saturday, August 23
5KHartford, KY
www.riseupandrun.com
Hearland Half Marathon
Saturday, August 30
Jasper, IN
heartlandhalfmarathon.com
SEE OUR AD BELOW
Firecracker Challenge
Saturday, August 30
5KGrayville, IL
Davis Co. Public Schools
Saturday, August 30
3KOwensboro, KY
foundationfordcps.org
Color Blaze
Saturday, August 30
5KEvansville, IN
colorblaze5k.com
SEPTEMBER
USI XC
Stegemoller Classic
Friday, September 5
6KEvansville, IN
gousieagles.com
YMCA 15K
Saturday, September 6
15KEvansville, IN
evansvillehalfmarathon.org
9/11 Heroes Run
Madisonville, KY
eventbrite.com
Running for a Cure
5KMetropolis, IL
Calendar of Events Running

our Join Y Join Your
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REGISTR
$25 for ages 18 and up f $25
until 11/21/14;
$20 for ages 17 f $20
until 11/21/14;

e Back.
TION FEES AATION FEES REGISTR REGISTRA
or ages 18 and up
until 11/21/14; $30 thereaf er t thereaf thereaft $30
and under or ages 17
until 11/21/14; $25 er t thereaf thereaft

REGISTER T
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goodwill.org

goodwill.org

8:00 Star
YMC
11/27/14
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Gym AA Gym YMC
11/27/14
us ww us Follo
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Hillard Lyons Bridge Run
5KOwensboro, KY
hilliardlyons5kbridgerun.com
evansvillerescuemission.org
SEE OUR AD ON PAGE 23
Trail Series #2
Monday, September 8
Evansville, IN
Trail-Series
The Run at the Mounds
Middle School Race
Tuesday, September 9
Evansville, IN
Fall Fun Fest
Thursday, September 11
5KFairfield, IL
Popcorn Days
Friday, September 12
5KRidgway, IL
Blues at the Crossroads Half
Terre Haute, IN
wvrr.org
Fido Walk, Rock & Run
5KEvansville, IN
vhslifesaver.org
Mt. Carmel Military
5KMt. Carmel, IL
riseupandrun.com
Crimestoppers
5KRussellville, KY
The Walk to End Alzheimers
Evansville, IN
act.alz.org
Race for Recovery
10K/5KEvansville, IN
drugfreecounty.org/race/
Chandler Day
8KChandler, IN
faithinchandler.com
The Beer Run on Mainklin
Evansville, IN
SEE OUR AD ON THE NEXT PAGE
Walk for the Poor
Evansville, IN
svdpevansville.org
Junior Leagues
Healthy Owensboro
5KOwensboro, KY
signmeup.com
Honest Abe Trail Marathon
Sunday, September 21
14KLincoln City, IN
honestabetrailrun.com
Pumpkin Run
5KPoseyville, IN
tristatefit.com
Otters Race
3/5 MiEvansville, IN
ottersrace.com
Standing Courageous
Against Bullying
5KLawrenceville, IL
raceit.com
Komen Race for the Cure
Sunday, September 28
5KEvansville, IN
komenevansville.org
OCTOBER
YMCA Half Marathon
Saturday, October 4
Evansville, IN
evansvillehalfmarathon.org
Bedford Half
Saturday, October 4
Bedford, IN
bedfordhalfmarathon.com
Dogs & Suds
Saturday, October 4
5KNewburgh, IN
warrickhumanesociety.org
Heath Harvest Festival
Saturday, October 4
5KRobinson, IL
tristatefit.com
Because Breathing Matters
Saturday, October 4
5KHolland, IN
tristatefit.com
Blood Moon Run
Saturday, October 4
5KEvansville, IN
dnkpresents.com
Trail Series #3
Wednesday, October 8
Evansville, IN
Trail-Series
Integrated Health
Saturday, October 11
10K/5KHarrisburg, IL
integratedhealthrun.weebly.com
Run & Walk for the Missions
5KOakland City, IN
fgbchurch-daycare.com
Candy Corn
5KCarmi, IL
raceit.com
Firemans 5K
5KVincennes, IN
tristatefit.com
Hill Challenge
5KRockport, IN
tristatefit.com
Indianapolis Marathon/Half
Indianapolis, IN
indianapolismarathon.com
Purdue Half
West Lagayette, IN
purduehalf.com
The Medical Center
10K Classic
10KBowling Green, KY
themedicalcenter10kclassic.com
Go the Extra Mile
Relay Marathon/Half
Evansville, IN
OMU Power Run
5KOwensboro, KY
owensbororunningclub.com
Running
REGISTER ONLINE BY OCTOBER 18, 2014
$35 Human | $20 Zombie | $30 for group of 5+ Humans
Shawnee Marathon/
Half Relay
Harrisburg, IL
shawneemarathon.com
See Bob Run
5KEvansville, IN
bobsgym.com
SEE OUR AD BELOW
USI XC Regional Preview
Evansville, IN
gousieagles.com
Haydens Half/5K
Sumner, IL
runsignup.com
Brain Drain Zombie
5KEvansville, IN
usi.edu/running/zombie-run
Southern Indiana Car Club
Color Blast
Sunday, October 26
5KPrinceton, IN
runsignup.com
NOVEMBER
Monster Dash
Saturday, November 1
5KFerdinand, IN
tristatefit.com
Monumental Marathon/Half
Indianapolis, IN
monumentalmarathon.com
Tunnel Hill
10 MiMarion, IL
tristatefit.com
Chilly Hilly
5KHenderson, KY
juniorachievement.org
Trail Series #4
Thursday, November 6
Evansville, IN
Trail-Series
Tri-Cap Mud Slinger Trail
Sunday, November 9
Half Marathon/6K Ferdinand, IN
tri-capmudslingertrailrun.webs.com
Tunnel Hill 100
Vienna, IL
ultrasignup.com
Drumstick Dash
8KEvansville, IN
OARWC Turkey Day
5KOwensboro, KY

th

and
Open
House!

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and
Open
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House!
Open

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