health & fitness 2011

Your Guide to Healthy Living

Health2011

2 Health & Fitness 2011 a supplement to the Nisqually Valley News

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WOD Dogs take fitness to a new levelBy Tyler Huey

Nisqually Valley NewsAttempting to catch their breath,

Dan Rozier and three others lied on a red mat. After standing up, they had created a “sweat angel.”

That is a daily scene at Yelm WOD Dogs. Although Rozier, a Roy police offi cer, was exhausted, it appeared as though he had a slight grin.

“I feel like I really accomplished something today,” Rozier said. “I feel like I put in the hardest effort I could possibly put toward the workout, and I feel totally rewarded like no other workout.”

“You get a chance to kind of col-lapse and gain your strength, but af-ter you’re done with it you’re ready for another round.”

It seems fi tting that members of Yelm WOD Dogs workout in a small building near the end of town. What feeds them doesn’t require state-of-the-art exercise machines or mounted televisions. A white board and a sup-port group suffi ces.

Yelm WOD Dogs is a part of CrossFit, a small workout group led by certifi ed coaches who teach functional movements performed at a high-intensity, constantly varying pace. Many gyms have specialized fi tness programs, but Yelm WOD Dogs is not the average, run-of-the-mill gym.

CrossFit focuses on 10 fi tness ar-eas: cardiovascular and respiratory endurance, stamina, strength, fl ex-ibility, power, speed, coordination, agility, balance and accuracy. Ev-ery day either Annie Malone or Rob Carlson, co-owners of Yelm WOD Dogs, writes the workout of the day on a white board. Clients do a warm-up, a mobility WOD and, as a group, do the workout of the day.

Malone and Carlson, a Yelm po-lice offi cer, are CrossFit Certifi ed Trainers. They help clients through-out each workout in an environment unlike most any specialized fi tness program.

Located at 9144 Burnett Road,

Suite B-3, Yelm WOD Dogs is not yet a certifi ed CrossFit gym or box, but Malone said they are working to get that affi liation.

“At Yelm WOD Dogs we work on the principle of endurance, Olympic lifting, power lifting, plyometrics and gymnastic skills,” Malone said. “We use all of that for an all-over athlete. Anybody at any skill can come here; they all do the same workouts, it’s just scalable.”

As a coach, Malone and Carlson’s job is to make sure every person has the correct form, range of motion and knows the proper technique of a lift. Some clients start off by just doing the warm-up, yet can do the complete workout in a couple of weeks.

Yelm WOD Dogs, which has close to 40 clients of adults and kids, opened in June. It is gaining popular-ity, Malone said, in part because it is not a gym. To everyone who attends, it is important to get rid of that mo-notonous mentality.

“We call them Globo Gyms, with a TV and an elliptical that gets you nowhere,” Malone said. “We have T-shirts that say ‘No’ on them with an elliptical because it’s not functional fi tness. … We have no machines be-cause life is not on a machine, life’s not on a rod.”

“Tell me the function of a bi-cep curl,” Malone said rhetorically. “When in your life do you do a bicep

curl? There’s no function for it.”That’s one reason why Rozier, who

started doing CrossFit last February, said he joined Yelm WOD Dogs in August. Same goes for Sally Lock-hart, Alanna Diclier and presumably most every other member.

Lockhart said she joined Yelm WOD Dogs in early November.

“I sort of had a lull in my other workout routine,” Lockhart said. “I just ran my fi rst marathon, and I was kind of bored with my other workout and I just wanted something differ-ent. A friend suggested CrossFit, I came to the free classes and I loved it.”

She said Yelm WOD Dogs works compared to what she was doing be-fore.

“Here you have somebody who’s instructing you all the time, you’re learning new skills, and there’s an emphasis on form and correctness,” Lockhart said. “Where as by myself, you have a tendency to take breaks, you have a tendency to talk yourself out of things.”

“Here you’re intense for the whole time … and that works a lot better.”

Diclier feels the same way. She was two months pregnant in mid-January, sporting a custom tank top that said “CrossFit baby on board” on the front and “rest later” on the

Photo by Tyler Huey

Sally Lockhart pushes her body to the limit near the end of the workout of the day.

See WOD, page 5

Photos by Megan Hansen

Diana Rush applies glass cups to Annie Malone’s back. The techniquehelps Malonemaintain her muscles and feel better.

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Stress in life can beeased with massage

By Megan HansenNisqually Valley News

Everyone has stress in their lives.Whether it’s physical or mental, stressmanifests itself in the body.

Massage therapy is one of your best options to deal with stress, saidmassage therapist Diana Rush.

“We all have stress in our lives.Stress can cause a lot of aging insideand out.”

The practice of massage helpsmuscles relax and the memory withinmuscle cells to reset.

Rush said she has a lot of clientswith high-stress jobs, including fi re-fi ghters and nurses.

Because massage is supposed tobe a relaxing, stress-relieving experi-ence, therapists try to make their of-fi ce as comfortable as possible.

Tables are usually cushioned andheated. Heat can be adjusted per theclient’s preference.

Clients also undress to their ownlevel of comfort, Rush said.

It is important to communicatewith the therapist to ensure they knowif the massage is too hard or too soft.

Rush said she usually tries to tunein with the client to tell how they areresponding to the massage.

You may be sore after your fi rst visit because it’s stirring up a lot of toxins, Rush said. It is important todrink a lot of water after to help fl ushtoxins out of your system.

People seek massage therapy for avariety of reasons.

In pregnancy it can help with someof the discomfort, including back andleg pain, Rush said.

Massage is used in conjunctionwith other therapies, including chiro-practic treatment.

Many massage therapists work out of chiropractic offi ces.

“With massage it can help create adeeper adjustment, Rush said.

Rush has an offi ce in Yelm andLakewood.

Her Lakewood offi ce is run out of a chiropractic offi ce, while her Yelmoffi ce is located in a gym.

This is benefi cial considering lots

of athletes use massage therapy tohelp stretch their muscles before an event.

Annie Malone, co-owner of Yelm WOD Dogs, sees Rush on a regular basis.

“It’s really about keeping you healthy and keeping you going,”Malone said.

Rush specializes in a massage technique called cupping.

Cupping offers a negative-pressuretherapy where the tissue is pulled up opposed to pushed down.

There are a variety of styles of cups that Rush uses including plasticand glass.

Malone tries to see Rush once aweek, depending on her schedule.

One of the benefi ts of cupping is that it helps break up scar tissue, Rushsaid. It can also help smooth out theappearance of cellulite.

Rush has tiny cups that she also uses on people’s faces, which can helpwith sinus problems and can be great for wrinkles.

Cupping on the face helps promote collagen production.

Cupping is deeper than a regular deep-tissue massage.

It brings toxins to the surface, which Rush can then work the toxinstoward the client’s thyroid.

Once people go to cupping, they don’t go back, Malone said.

■ For more information about Rush’s services go to www.body-workspecialist.com

Cups are applied all over the body.

By Melanie LockhartNisqually Valley News

Over the past decade, Zumba Fitness has been taking the world by storm and the Yelm area wasn’t about to get left behind.

Zumba — created by Alberto Perez, Alberto Perlman and Alberto Aghion — is a Latin-inspired dance-fi tness program that combines international music and numerous dance steps to form what the three Albertos call an addictive “fi tness-party.”

The trending exercise regime is offered at many local workout centers, including Yelm Gymnastics Center, Anytime Fitness, Fit Stop 24 and Refl exions Fitness.

“It’s just a really fun way to work out,” Carmin Ottley said, who regularly takes Zumba classes at Yelm Gymnastics Center. “And working together at a group level doesn’t get boring.”

“You’re always pushing yourself,” added Shelley Lunsford, another YGC Zumba participant.

Trisha Nelson, co-owner of Yelm Gymnastics Center, teaches Zumba classes at YGC along with Debbie Hilliker.

Hilliker has been instructing at YGC since Janu-ary 2010. Nelson, who was inspired by a friend in March 2009 to look it up, became certifi ed in Octo-ber 2010 in order to offer even more classes.

She said she went to certifi cation classes, “sweat-ed through three pairs of clothes” and got hooked.

“It was a lot of fun,” Nelson said.“I think it’s a good program because it works on

your heart rate. It brings it up then brings it down. You’re also working on cardio and toning at the same time.”

One of the nice things about Zumba, multiple par-ticipants said, is that anyone can do it.

“We have all different ages, shapes and sizes

here,” Ottley said. “You can come in at any level. Plus it burns a lot of calories.”

Adults aren’t the only ones who can enjoy Zum-ba Fitness. Zumbatomic is designed specifi cally for children ages 4-12 using kid-friendly, high-energy, choreographed dance moves performed to various genres of music.

Hilliker is one local certifi ed Zumbatomic in-structor who will soon bring the children’s class to YGC.

For people who would rather exercise alone or in the comfort of their own home, Zumba, in 2010, became the fi rst branded fi tness program to launch a video game on all three major gaming platforms: Nintendo Wii, PlayStation 3 and Xbox.

Still, there is something about being in a group that often makes working out easier, Nelson said.

“I think it’s a lot more fun in groups,” she said. “You get to meet new people. When you don’t make it to a class, people ask where you’re at. And we visit afterwards. It’s like Zumba therapy.”

She said it’s a great way to mix up the cardio rou-tine throughout the week.

Beyond the basic Zumba class, and Zumbatomic for kids, there are four other Zumba Fitness classes.

Zumba Toning is one of the more well-known classes, which focuses on body sculpting.

The Zumba website describes it as a “calorie-torching, strength-training dance fi tness-party.”

“Students learn how to use lightweight, maraca-like toning sticks to enhance rhythm and tone all their target zones, including arms, abs, glutes and thighs,” the website states.

There is also Zumba Gold, which targets the baby boomer population; Aqua Zumba, known as the Zumba “pool party” and Zumba in the Circuit, which is a 30-minute time-effective and-effi cient class.

What it boils down to is there is something for just about anyone.

“Everybody sees improvement,” Nelson said. “Every time you add something in, you’re working a new body part.”

■ For more information about Zumba Fitness or to fi nd a local class, go to www.zumba.com


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Zumba offers new way to get physical

Photo by Melanie Lockhart

Shelley Lunsford is a regular Zumba participant at Yelm Gymnastics Center.

Photo by Tyler Huey

Yelm WOD Dogs Co-owner Annie Malone shows how to do a proper lift while Dan Rozier takes a short breather.


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back. Diclier said she got into Cross-Fit when Anytime Fitness fi rst opened in Yelm. Her personal trainer moved to Olympia and opened a CrossFit gym. She followed her there, became a CrossFit certifi ed trainer and joined Yelm WOD Dogs because she lives in town.

When comparing Yelm WOD Dogs to a gym, Diclier couldn’t keep a straight face.

“Our motto is: Our warm-up is other people’s workout,” Diclier said with a smile. “This is so intense.”

“I could never walk into a Global Gym and watch people do this.”

■ For more information on Yelm WOD Dogs call Annie Malone at 206-914-6629 or Rob Carlson at 360-951-9363.

WOD: Gym takes harder approach

Continued from page 2

By Tyler HueyNisqually Valley News

Becoming addicted to alcohol or drugs not only damages one’s family and professional life, it causes nu-merous health risks.

In the Nisqually Valley, the three most prevalent addictions are alcohol, marijuana and methamphetamine, according to Robert Bromberg, clini-cal director of Discovery Counseling Drug Rehab in Yelm.

Bromberg, who has a bachelor’s degree and is a chemical dependency professional, said addiction grows over time when someone passes the line of increased tolerance.

“Addiction occurs when you drink (or use drugs) enough you have with-drawals that affect your family, job,

social life and health,” Bromberg said. “Alcohol or drugs … directly affect our liver, colon and kidneys.”

Alcoholism is one of the larg-est addictions not only in Yelm, but throughout the entire country. Of course, being a casual drinker and an alcoholic affects your health in dras-tically different ways.

“Alcohol affects every organism in your body, from your epidermis to cardiovascular system,” Bromberg said. “Mainly, what it does is it’s a de-hydrant. It takes the water out. Since 75 percent of the body is water, you need it in your muscles, especially the big one — your heart.”

Addiction to alcohol drastically affects those things.

When one is constantly drinking alcohol, they literally have no liquid in their body.

Even if an alcoholic exercises on a consistent basic, the benefi ts are greatly reduced.

“A lot of people think, ‘Ah, I’m

hungover, I don’t care,’” Bromberg said. “You see a guy in a sauna ac-tually sweating who’s already dehy-drated, those are the ones who drop on you.”

When it comes to marijuana, Bromberg said you cannot necessar-ily measure it because it depends on what type of pot is being smoked.

There are more than 400 chemi-cals in a marijuana plant, he said, and when it is lit it causes 16 more, including gases while the smoke is being inhaled into one’s lungs and bloodstream.

As to those who believe mari-juana is harmless, Bromberg offers a wake-up call, saying people under the infl uence are impaired, whether they believe so or not.

“You can also get a DUI from smoking marijuana because you’re under the infl uence and are im-paired,” Bromberg said. “You’re go-ing to live impaired, even if you have a prescription.”

Marijuana is often referred to as a gateway drug, which can lead to the use of methamphetamine — an even greater health risk, especially for ad-dicts.

“It’s a stimulant and you’re talk-ing about serious heart risks,” Brom-berg said. “You’re body is having to fl ush serious chemicals out of your system, one being acetone, a danger-

ous chemical. … Not only are you making chemicals that erode teeth, you get kidney problems.”

The health risks are manifested due to the large rural areas where meth is more likely to occur. But whether it’s alcohol, marijuana, meth-amphetamine or any other substance, every addiction leaves one with mas-sive health risks.

“Addiction in itself breeds de-nial,” Bromberg said. “When most people start drinking at age 14-20, they immediately hide it from par-ents and bosses at work, so they end up with lots of white lies that end up with big lies.”

“It’s a snowball effect. Those lit-tle lies, as addiction progresses, end up to big, big lies where a guy’s siting in a courtroom saying ‘No, no, no, it wasn’t me.’”

Bromberg advises addicts to seek help not only in order to protect their health, but to not ruin everyone else’s life in the process.

Addiction does not take sides. It can affect anyone that doesn’t nip a potential problem in the bud.

“It’s kind of like recovery can bring out the best in people, and ad-diction brings out the worst in peo-ple,” he said. “We’re all good people and we have good qualities, but in ad-diction it seems like our worst quali-ties tend to surface.”


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Based on a new report called “Amer-ica’s Phytonutrient Report: Women’s Health by Color,” older women have total carotenoid intakes 20 percent greater than younger women after ac-counting for differences in caloric in-take. Similar to the original “America’s Phytonutrient Report: Quantifying the Gap,” which found that on average eight out of 10 American adults are falling short on phytonutrient consumption, the new report revealed a troubling shortfall, this time among women and carotenoids.

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Carotenoids are compounds that give fruits and vegetables their vibrant colors, which research suggests may offer breast, ovarian and other health benefi ts for women. Using NHANES energy-adjusted data to compare the diets of women 45 years and older with those younger, the report fi nds that many women of all ages lack ca-rotenoid-rich foods in their diet, but the relative magnitude of the “carotenoid gap” is greater among women less than 45 years old as compared to older women.

“This points to a troubling phenom-enon where younger women may be missing some of the benefi ts of con-suming more carotenoid rich fruits and vegetables, and yet calorie for calorie,

older women are eating more of these important nutrients,” said Keith Ran-dolph, Ph.D., Technology Strategist for Nutrilite.

Powering Up ProduceChoosing to increase the amount

of the fruit and vegetables richest in carotenoids is important for long-term preventative health among women. While foods like spinach, tomatoes and carrots are certainly part of a healthy diet, there are opportunities for women to choose a wider variety of produce.

“It’s concerning that so many American women lack a variety of carotenoid-rich foods in their regular diets,” said Amy Hendel, phytonutri-ent coach. “By selecting the most ca-rotenoid-rich produce choices, women can purposefully increase their carot-enoid and phytonutrient intakes which can impact health signifi cantly as they age.”

Hendel, a registered physician assis-tant and health/wellness expert, offers these easy substitutions to “power up” your plate and add new fl avors to your meal plan:

Green: A serving of cooked kale provides triple the amount of lutein/zeaxanthin as a serving of raw spin-ach.

Red: A serving of guava delivers more than one and a half times the ly-copene in a raw tomato.

Yellow/Orange: ■ A serving of sweet potatoes has

nearly double the beta-carotene as a serving of carrots.

■ A serving of carrots delivers four times the amount of alpha-carotene as a serving of winter squash.

■ A serving of fresh papaya has roughly 10 times the beta-cryptoxan-thin found in an orange.

Hendel adds, a good goal for most individuals is to consume 10 servings of fruits and vegetables daily, with an emphasis on quality, not just quantity. If this proves challenging, consider a natural, plant-based dietary supplement which includes phytonutrients such as carotenoids.

Women’s health gets better with colors


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If you’re the parent of a teen or tween, chances are you’ve wondered, half-jok-ingly, if your child hears anything you say.

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MP3 players and your teenA study released in the Journal of the

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Can you hear me now?Hearing loss in teens and tweens

See LOSS, page 9

high decibel music was found to be one reason for the increase.

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Research shows that when left un-treated, hearing loss can lead to reducedearning power, disruptions in family lifeand can cause a wide range of other psy-chological problems.

Signs of hearing loss in your teen■ Loss of hearing sensitivity, fi rst to

high-pitched (high-frequency) sounds,then eventually to lower pitches.

■ Diffi culty hearing conversations,especially in a group setting or in a noisyenvironment.

■ Temporary or permanent ringing,buzzing or fl uttering in one or both ears.

■ Often asks people to repeat them-selves.

■ Needs to set the TV or radio vol-ume louder than other people.

■ A sense of fullness in the ears.■ Voices and other noises sound

muffl ed and/or distorted.


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LOSS: Hearing loss in teens and tweensContinued from page 8

Weight loss is perennially one of the top NewYear’s resolutions amongst Americans, but achiev-ing this goal can be difficult when faced with strict diets and bland food.

The key to weight loss is enjoying healthful meals that are tasty and sustaining.

This can be an easy feat when eating nutrient-dense foods like sweet potatoes.

When baked plain and allowed to caramelize naturally without the sugary toppings we’re ac-customed to, sweet potatoes are a nutrition pow-erhouse.

A medium-sized cooked sweet potato is an ex-cellent source of vitamins A and C, a good source of fiber and only about 100 calories.

Luckily, these rewarding roots are available year round with North Carolina producing nearly half of the country’s supply.

Fiber plays an important role in maintaining weight by slowing down the digestion of food.

The longer it takes your food to digest, the lon-ger you’ll stay full and the less snacking you’ll do

before your next meal.This slow digestion also makes sweet potatoes

a low to medium glycemic food, so even those with diabetes can enjoy a touch of natural sweet-ness without causing blood sugar levels to spike.

Baking sweet potatoes with the skin on at a low 375∞F for 35 minutes will produce a caramel-ized skin with a sweet fluffy center, but if you’re short on time here are a few speedier cooking methods:

■ Sauteé: cook and stir sliced or diced sweet potatoes in hot oil for about 10 minutes

■ Boil: cook 1-inch thick slices in 2 inches of boiling water for about 12 minutes

■ Speed-bake: cook whole sweet potatoes in microwave for 4 minutes, then bake at 450∞F for 5 to 10 minutes

A recipe for guilt-free Sweet Potato Burgers is a great alternative to the typical high-calorie, all-meat burger.

For a lighter alternative, skip the bun and place the patty over a bed of greens with avocado slices and your favorite salad dressing.

■ For sweet potato recipes and nutritioninformation go to www.ncsweetpotatoes.com or www.sweetbytesblog.blogspot.com


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Eat sweet treats while slimming down

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Sweet potatoes can be used in a variety of ways in-g gcluding burgers.

Surprising recipes that will tickle the taste buds

Shorter days, colder temperatures and more time stuck inside can color anyone’s winter a little blue. Whether you’re feeling sluggish, irritable, noticing a change in appetite, or even just feeling a little “off,” you’re not alone.

Dr. Janet Taylor, clinical psychiatrist, emotional health expert and life coach, says winter is a time when many people notice a change in sleep patterns, energy and mood.

Fortunately, Dr. Taylor has tips to help boost your mood and banish those winter blues.

Get moving. Exercising releases endorphins, which help you feel better.

If you can’t exercise outdoors, heading to the gym or working out at home with DVDs and hand weightswill give a boost to your mood and your energy.

Another way to get moving is to tackle some of those indoor home improvement projects you’ve been meaning to get to.

Cleaning out the closets, painting a room or rear-ranging some furniture will burn a few calories and make you feel better about getting something accom-plished.

Eat for energy. All those delicious comfort foods slow down your metabolism, drain your energy and pack on the pounds.

Alcohol, sugar and high-fat foods are temporary

mood-boosters, but they bring an energy crash that’s just not worth it.

Start off the day with some whole grains and lean protein for longer-lasting energy.

Drink plenty of water and enjoy lots of fruits and vegetables.

Supplement smarts. In addition to exercise and healthy eating, you may want to consider a mood-enhancing supplement, such as Nature Made SAM-e Complete.

SAM-e (S-adenosyl-methionine) is a naturally occurring molecule in the body that can become de-pleted due to diet and age.

Studies have shown that low levels of SAM-e can cause moodiness and irritability. SAM-e supple-ments replenish SAM-e levels and helps to naturally restore a good mood.

It’s been clinically proven to work in as little as 7 to 14 days if taken daily as directed. To learn more, visit www.sam-e.com.

Don’t go it alone. Connecting with other people is one of the best ways to fi ght off the blues. Spend time with family members or share laughs with close friends.

By combining some meaningful face-time with a brisk walk or a healthy meal – you’ll be amazed at how much better you feel.

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Exercise can help beat the winter blues.

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Tips to help banish those winter blues

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