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Harrison County

Health&Fitness

A Local Guide to

Staying Fit and

Living Healthy in

Harrison County

By Kevin BrownTwiner General

Manager

If you haven’t expe-rienced it in awhile,Woodbine at 4:45 a.m.is, well, quiet. Veryquiet. Just not muchgoing on.

Or, so it wouldseem.

Walk (no, don’tdrive) by the Moversand Shakers Buildingon Fifth Street acrossfrom Food Land, andthere is activity – inthe purest sense of theword.

Angie Pryor,Woodbine, hosts aBoot Camp and exer-cise training programthere. The day I visitedthe class for photos,there were four heartysouls moving morebriskly than I was –normally, I’m a 7 a.m.kind of riser (a luxuryafforded me due to my32-second commute towork).

The students start toarrive about 4:45 a.m.– by 5 a.m. most days(one class does start at5:15 a.m.) the workoutbegins. And, trust me,they take no prisoners.It is a fast-paced, high-energy workout.Students may go attheir own pace, but theconcept of doing one’scompetitive bestcomes out.

“I offer workoutclasses that specializein strength trainingand cardiovascularworkouts,” Pryor said.“We use light weightsand incorporate sta-tion work into the rou-

tines, too.”Pryor holds a

degree in Family andConsumer SciencesEducation, is herselfactive and fit, and sheis exploring furthertraining to become cer-tified to teach and/ortrain in a more formalsetting.

She starting hostingthe workout classesthree years ago, shesaid.

“I began teaching avery basic exerciseclass,” Pryor said. “Ibegan teaching a verybasic exercise class. Ihad my second childand continued toworkout, but after mythird child, I wasready to get back intoinstructing again. Ibegan a kickboxingclass in October 2011and have continuedwith bootcamp/strength class-es. I have been activemost of my life.”

Living an active,healthy lifestyle hasbeen the only way oflife for Pryor since heryoungest memories.

“Growing up, wewere always veryactive,” she said. “Ican remember veryfew times just sittingon the couch, watch-ing TV. We werealways outside, doingsomething and thathas carried through tothe way Aaron (herhusband) and I havebeen raising our chil-dren. We love beingactive with them andtry to live a healthy,active lifestyle. Iplayed sports year

round in high schooland was very active inintramurals at IowaState.

There is a wide vari-ety or ages taking herclasses, she said.

“I currently have ahigh school seniorenrolled in the classand we have memberswho are in mid-50s, soit is really open to anyage and any ability,”she said. “Our mottois: ‘Any movement isgood movement.’” Itmotivates me that somany different agesand abilities choose totake the class, know-ing it doesn’t matterhow many jumpingjacks you can do, orhow long you can holda plank – but ratherthey are just looking tolive a healthierlifestyle. THAT iswhat is important andI’m very thankful to bea part of that.”

Motivation is not anissue for Pryor or thestudents in her class-room – it is a groupthing.

“I tell the ladies inmy class that THEYare my motivation,”Pryor said. “It moti-vates me to workoutand lead a healthylifestyle knowing thatothers are putting intheir time and theireffort to do the same.When you have otherswho are willing towake up at 4:30 a.m. toget a workout in howcan you NOT be moti-vated to do thesame?!”

And, there is anadded motivation to

Pryor’s workout – shewants to be able to eatand “stay in thekitchen.”

“Yes, I love sweetsand, yes, I love to be inthe kitchen cooking,but I also know thatmy health relies onworking out five to sixtimes a week in orderto STAY in thekitchen,” Pryor said.“Leading a healthylifestyle is all aboutbalance: finding whatworks for you andyour family and tryingto make healthierchoices. I also try andwork different part ofthe body on differentdays so, hopefully,those involved don’tget bored throughoutthe week.”

Time, Pryor said, isthe biggest barrier to asuccessful exerciseand living healthyroutine.

“I number of us inthe class have laughed

about having to get upat 4:30 a.m. in themorning JUST to get in30- to 60-minutes toourselves in order toworkout,” she said. “Ifwe didn’t do it then, itgets pushed to theback burner through-out the day and even-tually doesn’t get

done. When weKNOW that we canget in a good workoutbefore our day reallybegins – getting kidsup and going, going towork, etc – we’ve cho-sen to make it a priori-ty, which means weare choosing to makeour health a priority.”

The Boot Campclasses meet fivemornings a week. OnM o n d a y s ,Wednesdays andFridays, there are twohalf hour classes areavailable – 5 a.m. and5:30 a.m. On Tuesdaysand Thursdays, thereis one intense 45-minute class from 5:15a.m. – 6 a.m. Theseclasses will end March23.

However, one moresix-week class sessionbegins Monday, March26, with the sameMonday, Wednesday,Friday schedule asabove. On Tuesdays,

Thursdays andSaturdays, Pryor isexploring launching asimilar program inDunlap.

“I am hoping to geta walking and runninggroup together in themornings to workoutoutside in the beauti-ful weather for spring

and summer,” shesaid. “The groupwould meet some-where, then decidewhat workout theyfeel like doing that day– a three-mile hillywalk, a six-mile non-hilly workout. Thecrucial thing is to havesomeone to do theworkout with andbeing able to pick andchoose your workouton any specific daywill, hopefully, helpothers get up andgoing!”

Pryor said she hasdone personal, one-on-one training, butprefers class settings.She does offer mealplanning ideas andconcepts for healthycooking.

“I am looking to putout a cookbook thisfall that offers not onlyfamily friendly meals,but also that have ahealthy kick to them,”she said. “You don’t

have to eat a saladeveryday to eathealthy – there are somany options avail-able to you and yourfamily. I am very excit-ed for the cookbook!”

Angie and her hus-band, Aaron, areWoodbine natives. Thecouple has three chil-dren – daughterCharlie is 5 and sonsCal and Carver are agethree and one, respec-tively.

“I grew up here andmoved back after col-lege,” she said. “I love

2 March 14, 2012The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

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Any Movement is Good Movement

Angie Pryor, Woodbine, leads the Tuesday morning high intensity workoutclass at Movers and Shakers this week. (Twiner/Herald-Observer photo byKevin Brown)

AAnnggiiee PPrryyoorroonn PPaaggee 33

By Kevin BrownTwiner General

Manager

It has been a longday at work. Nah, allweek. Boss, wife, kids,insurance salesman,and the neighbor’sdog – all vying for thatlast and final nerveyou have that is stillfunctioning.

So, you decide torun that steep hill inthe park under thewater tower. A shortburst of energy charg-ing up and down sev-eral times – just likeyou did when youwere in high school.

Except, well, you’renot in high school.Been a few years – andseveral pounds ago.That half hour of“stress relief” has nowearned you a soreback, leg and neckmuscles. Not to men-tion that blow to yourego when you realizedyou could only do fivehill runs – thirty wasthe norm just a fewyears ago.

But, what can youdo to gain pain reliefwhen Ben Gay justisn’t doing the trick?

Emily DeForest,Woodbine, has theanswer: MassageTherapy.

“I started doingmassage therapy atT h o m s e nC h i r o p r a c t i c ,Woodbine, inDecember 2011,”DeForest said. “In afew months, I will bemoving to Kayla

Kruse’s new shop –Re.ac.tion. I also domassage in Logan atJusTeazin.’ I have beendoing licensed mas-sage therapy (LMT)for four years.”

DeForest is fullylicensed to help easethose troubled feelingsof stress, tight musclesafter a strenuousworkout, that lowerleg sports injury fromthe tennis court, orjust to provide a relax-ing pampering to enda hectic work week.

“I went to school atTidewater Tech inChesapeake, Vir., thenmoved back and Iwent to KaplanUniversity, Omaha,Neb., for six months,”she said. “I haveworked at the PrairieLife Center andMassage Envy inOmaha.”

Cost for her therapyservices include:

* S w e d i s hMassage/Pregnancy –90-minute session,$80; 60-minute, $55;and 30-minute, $30.

* Hot Stone – 90-minute session, $95;60-minute, $70; and30-minute, $45.

“I do have gift cer-tificates available,too,” DeForest said.

Massage offersmany health benefitsbesides just the obvi-ous, she said.

“Massage canreduce stress, relievejoin and muscle pain,relieve back pain andheadaches, increaseenergy, control blood

pressure, increaseinfant growth, boostimmunity, improvecirculation, and helprelax the body,” shesaid. “Massage is a

great way to feel betterand when you feel bet-ter you have moreenergy and a betteroutlook. In my opin-ion, everyone shouldexperience a massageat least once in theirlife.”

DeForest under-stands that some newclients might be nerv-ous about the service,but she says she workswith each person indi-vidually to tailor theservice to both thecomplaint and the per-son’s comfort level.

“When a new clientcomes in, I’ll havethem fill out an intake

form and then we willgo back to the mas-sage room,” she said.“I’ll ask where theywant the most workdone and how much

pressure they like, andif they have any ques-tions or concerns.Then, I leave the roomwhile they dress downand get on the mas-sage table. I then goback and make surethey are comfortableand adjust if not.Then, I start the mas-sage. For an hour mas-sage, I do half on theback and half on thefront. For a 30-minutemassage, I let theclient decide if theywant a full body orjust backside or wher-ever they are havingthe most discomfort.”

To do her job,

DeForest uses a tradi-tional massage tablethat clients lie on. Shealso uses massagelotion for easier glid-ing on skin and mus-

cles.“I do use a heat

pack occasionally,”she said. “I also havehot stones for the hotstone massage. I putthe stones in a roasterlike thing and whenthey get hot, I laythem on the body andmassage with them.The heat helps thedeeper muscles relaxin the body. It is veryrelaxing and great forcooler days.”

Deforest workswith all ages but forminor, she needs aparent or guardian’ssignature of consent.She said there is no

one set plan for mas-sage therapy. Itdepends on the indi-vidual and the need,she said.

“I have people who

come in weekly, bi-weekly and monthly,”she said. “I love work-ing with people andmeeting new people. Ilike to make peoplefeel good and to helpthem have a better dayand what better job todo that than being amassage therapist.”

Trends in the mas-sage professionalinclude hot stone, aro-matherapy, deep tis-sue, lymphatic, preg-nancy, Shiatsu, sports,Swedish, Thai andWatsu (water mas-sage). I don’t do all ofthese, but I am defi-nitely workingtowards them.”

DeForest has livedin Woodbine for thepast four years. She ismarried to Tim andthe couple of havethree daughters –Valery, 6; Lauren, 4;and Ellie, 2; and oneon the way.

For more informa-tion, please contactDeForest at ThomsenChiropractic, 410 ElySt., Woodbine, or call(712) 647-3444.

3March 14, 2012

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Woodbine and Ialways have. I taughtseventh- to twelfth-grade family and con-sumer sciences at Tri-Center for four yearsbefore I began stayingat home with my chil-dren. I also baby sit formy two nephewsthroughout the schoolyear.”

Aaron works inOmaha and continuesto work with hisbrother in the cattle

business here inWoodbine. They werehigh school sweet-hearts.

“We dated through-out high school andcollege and we bothhad no doubts aboutmoving back homeafter college,” shesaid. “We love thesmall town atmos-phere and love beingable to let our kidsplay outside and lovehaving our family soclose.”

And, she saidWoodbine – as a com-

munity – I well on itsway to being healthier.

“Woodbine is wellon its way to continu-ing healthy lifestyles,”she said. “We have lotsof opportunities righthere in town to helpachieve any healthygoals you are lookingto attain. JackieThomsen has a gymthat has everythingyou need to exercise,as well as offering dif-ferent types of classesthroughout the year.Scott Thompson con-tinues to amaze me

with his Tai Kwon Doand the number ofpeople who areinvolved in thoseclasses. I love thatPenny and DaniellePeterson have openedtheir dance studio tohelp all ages get moreactive. If you are lack-ing for something todo, you aren’t lookinghard enough!”

For Pryor, the bot-tom line to living ahealthy lifestyle ishow personallyrewarding it can be.

“I have chosen to

make this a priority,”she said. “It is now anormal part of day. Ifit doesn’t get done – Iam tired, groggy andgrouchy! To me, it’sworth it to put in 30-to 60-minutes of effortto make the remainderof my day that muchbetter.”

And, she adds, youdon’t have to attend aclass to be healthy.

“You don’t have tojoin a class or pay amembership to a gymto exercise or get in aworkout,” she said.

“Go on a walk, ridebikes with your kidsor grandkids, take thesteps instead of theelevator, park in theback of the parking lotand walk to the store –it’s all about priorities.If you choose to makefitness/health a priori-ty, you will find a wayto get exercise in,whether its 10 minutesor doing somethinghere and another 10minutes later doingsomething else – it’sall about your choicesand priorities.”

Pryor makes fitness part of dayAAnnggiiee PPrryyoorrffrroomm PPaaggee 22

The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

Whether stress or sore, massagetherapy may be your best answer

Emily Deforest, licensed Massage Therapy Technician, showed her new work area at the Nov. 29 OpenHouse hosted by Thomsen Chiropractic in Woodbine to a guest that evening. DeForest provides a fullrange of therapy services and will soon move to Re-ac-tion Salon on Walker Street. (Twiner/Herald-Observer photo by Kevin Brown).

4 March 14, 2012The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

Logan Health & Fitness expandsequipment, corporate accounts

By Mary DarlingLogan Herald-

Observer EditorWhen Gary Guge

and Paul Wilderdykepurchased LoganHealth and Fitness in2011, a goal was toincrease membership,and they are pleasant-ly surprised it hasmore than doubledsince they took over.

They have madeseveral improvementsincluding the additionof an infrared sauna inJuly, new shoe racks,converted the storageroom to a changingroom, added a 42-inchflat screen TV andredecorated thelounge area.

But by far, they bothsay their biggest assetis hiring Mary LynnEspenmiller, as a fit-ness coach.

Espenmiller, whostarted in January,works with clients attheir convenience, buthas hours at the center

on Wednesdays andThursdays. There is aschedule board avail-able for clients to signup.

"She teaches aero-

bics, the proper way touse weights, floorexercising, cardio andtoning," Wilderdyke

said. "She will alsohelp with nutrition ifthe client is interest-ed."

"She helps theclients identify and set

personal goals. Anddoes it all with enthu-siasm," bothWilderdyke and Guge

said.They have started a

corporate membershipprogram and recentlysigned up Mosaic.

They have a corpo-

rate rate for five mem-bers and above from acompany. It is goodfor an Employee and

two family members.The corporation guar-antees payment.

One of the new poli-cies initiated, theythink may have

helped them increasemembership, is notrequiring a year com-mitment. They have

other length member-ships available.

The age of theirmembers varies all theway from 16 to theupper 70's, they said.

"We have heardcomments from peo-ple that they are gladwe are here,"Wilderdyke said."They enjoy coming inand it’s like a family.Everyone is friendly."

"A number of new-comers have said theydidn't realize we hadthis amount of equip-ment," Guge said.

They currently haveeight weightmachines; three tread-mills; one elliptical;two incumbent bikes,dumb bells and a gymball.

They are happy tohear their clients tellthem, "We feel a lotbetter since we’vejoined and been work-ing out.

Gary Guge, Logan, and Paul Wilderdyke, Woodbine, are the new co-owners of Logan Health and Fitness,105 N. Fourth St., in the Fourth Avenue Mall. (Twiner/Herald-Observer photo by Kevin Brown)

Espenmiller enjoys active lifeAn invitation from

sister-in-law DonnaEmswiler sent JudyCates, 68, on thepath to a healthylifestyle.

Emswiler, a mem-ber at Logan Healthand Fitness, invitedCates to come withher one day.

"I started with themachines and goingthree times a week,"she said. "PaulWilderdyke said theywere going to hire afitness coach andthought I might beinterested, and I saidyes."

In January, Catesbegan taking class-es from fitnesscoach, Mary LynnEspenmiller.

"It's been wonder-ful," Cates said. Shechanged my wholeprocess. She startsyou out at your levelof fitness with your

goals in mind," shesaid.

Cates said shechose to exercise atLogan Health andFitness because it isconvenient andaffordable.

"Paul and Garyhave made manyimprovements to thebusiness," she said."They added thesauna and the fit-ness coach."

Cates saidEspenmiller has herdoing more freeweights and corework now and just afew of the machinesand cardiomachines.

Cates said ofcourse she is sore attimes after workingout.

"But I feel betterabout myself," shesaid.

Cates said shehasn't really had any

weight loss but herupper body strengthis much improved.

Besides the fit-ness center beingvery convenient, it'sfriendly, she said.

"Before I retired, Iworked in Omahaand didn't get toknow many peoplein Logan. Now alongwith working out, it'sa social hour and Iget to meet newpeople."

"There is some-thing for everyone towork at their own fit-ness level," Catessaid.

She also cited theavailable flexiblehours as anotherpositive aspect.

Since Cates firstbegan her exerciseroutine, she saidshe's gottenstronger and learnedhow to do exercisesthe proper way from

Espenmiller."And that makes a

difference so youdon't get injured,"she said.

Judy Cates, Logan, works out on the eliptical train-ing machine at Logan Health and Fitness recently.Cates is at the fitness center daily and uses the timeto improve her health and meet new people.(Twiner/Herald-Observer photo by Kevin Brown)

Nicole Stessman ison her way to becom-ing a Doctor ofChiropractic.

Stessman recentlycompleted a precep-torship at ThomsenChiropractic inWoodbine as her finaltrimester of her time atPalmer ChiropracticCollege.

Dr. Jackie Thomsen,a Palmer graduate,was excited whenStessman presentedher with the opportu-nity to host her as anintern. She would bethe first internThomsen has workedwith in her office sinceit opened thirteenyears ago.

"I look forward tohosting more internsfrom Palmer, but can't

imagine it will be asgood as having Nicolehere," says Thomsen.

During her threemonths at ThomsenC h i r o p r a c t i c ,Stessman learned theins and outs of a chiro-practic office. Shelearned about theduties of a front deskworker including fil-ing claims with insur-ance, billing, and theevery day tasks of fil-ing and paperwork.Dr. Thomsen showedStessman chiropractictechniques that sheuses on a regular basisand how to applythem to patients basedon the differencesbetween each patient.Stessman observedexams, consults, andadjustments and was

also able to adjustpatients herself. Sheperformed many DOTphysicals and filledout the appropriatepaperwork for anypatients she workedwith.

"I learned evenmore than I expectedfrom working withJackie. I feel more pre-pared to do this on myown now," summa-rizes Stessman.

Stessman willspend the next fewweeks studying forher board exams. Shehopes to move toLayfayette, Indianawhere she will work ina chiropractic clinicand eventually openher own clinic.

"If Nicole decides tostay around here, I'd

be more than happy tohave her as an associ-ate in my office," statesThomsen.

T h o m s e nChiropractic was aperfect fit forStessman, not onlybecause she was ableto live at home withher mom and be closeto her family, butbecause of her desireto specialize in chiro-pratic pediatrics. Dr.Thomsen is aDiplomate in ClinicalC h i r o p r a c t i cPediatrics. Stessmanwas able to observeand adjust patientsranging in age fromweeks old to highschool aged, in addi-tion to adult patients.

Stessman graduatedfrom Boyer Valley in

2004, Simpson Collegein 2008, and twoweeks ago she walkedacross the stage atPalmer receiving her

Doctorate ofChiropractic. She isthe daughter of JerryStessman and CindyStessman.

Stessman completes perceptorshipat Thomsen Chiropratic recently

Nicole Stessman is pictured providing chiropracticcare to a patient. (Photo Submitted)

5March 14, 2012

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The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

Images of Recent Winter ExerciseClass At Thomsen Gym

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6 March 14, 2012

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The Woodbine Twiner/Logan Herald-Observer/Spring Health and Fitness Section

Images of Woodbine “SpotShot” Competition on Feb. 25

PhotosBy

Kevin Brown