Shier Strength FBB - August 2018

YOUR KALAMAZOO FBBC EXCLUSIVE JOURNAL 4026 S. Westnedge Ave., Suite 1, Kalamazoo, MI 49008 — www.fitbodykzoo.com

THE MENTORS WHO MADE ME TWO PEOPLEWHO PUSHED ME TO BECOMEWHO I AM

Over the years, I’ve had a lot of mentors, coaches, and teachers who have spurred me on, believed in me, and helped me become the person I am today. I’m not sure where I would be without all the guidance I’ve received from these incredible figures, but I’m pretty sure it wouldn’t be good. But whenever I look back on the people who’ve really steered me in the right direction when I needed it, there are two names that come to mind: Kevin Tuitt and Rob Link. Kevin Tuitt was my high school soccer coach. My brother blazed a trail of athletic success through the team before I arrived at the school, so when I came along, Tuitt had an idea of what I was capable of. He was constantly pushing me to become better. He

celebrated every one of my accomplishments, but at the same time, he helped me see how I could constantly improve, both on and off the field. Don’t get me wrong, there were times when his unrelenting belief in me actually sucked, such as those endless runs around the track or the challenging drills he ran me through whenever he got the chance. In a lot of ways, he taught me the sheer importance of pushing through the pain, both literally and figuratively. He took a personal interest in my development not only as a soccer player, but also as a person, and he always made me feel valued, even when other things in my life didn’t. Sometimes he drove me home from practice, and we’d chat in his car along the way about college, life, and absolutely everything that was important. Though I don’t hear from him anymore these days, he left an indelible impact on me for which I’ll forever be grateful. Rob Link is a client here at Fit Body Kalamazoo, but more importantly, he’s my pastor at The River and is a constant inspiration in my everyday life. Ever since I first stepped into that church a few years ago, his impassioned, hopeful sermons have resonated with me. He finds that perfect balance between encouraging people that God always has their back and stressing

that each of us needs to take responsibility for our own personal and spiritual growth. Early on, when I started attending The River, he invited me on a walk, and we still meet up, walk around, and chat about what’s going on. The way he carries his faith inspires me. It’s not just something that he has; it’s something that he actively works on every single day. He’s always authentically himself and doesn’t have any need to prove his worth to anybody else. He makes time for people and offers guidance with compassion and understanding. In many ways, both Rob and Kevin are stark contrasts to my general upbringing, during which mistakes were frowned upon and punishments were harsh and emotionally exhausting. It may sound cheesy, but perhaps the most important thing Rob and Kevin have done for me is to genuinely believe in me, to believe in my capacity to be the best person I can be, without shaking their heads when I stumble. It’s impossible to put into words just how powerful a trust like that truly is, and I’m deeply grateful for the faith they placed in me. –Adrian Shier (269) 271-9170 — PAGE 1

August 2018

HOWTOACHIEVE AMORE RESTFUL NIGHT’S SLEEP SLEEP BETTER AND FEEL GREAT

A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? Listen to your body. This, above all else, is crucial to a good night’s sleep. Your body knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. Wake up naturally. Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure, which is not good first thing in the morning). If you do need an alarm, consider a wake-up light. Wake-up lights mimic the sunrise, slowly brightening the room, waking your body in a natural, gentle way.

smartphone — before bed is detrimental to sleep quality. Light from these devices is disruptive to your brain’s suprachiasmatic nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time.

Kick the screen habit. You’ve heard it before, and you’ll hear it again: Looking at an electronic screen — a TV, computer, tablet, or

There’s no denying that, at times, life can be difficult. All of us face obstacles in our quest for lasting well-being. But for decades, study after study has shown that regular exercise can be a powerful tool in raising spirits and making us generally happier over time. Aside from instilling a sense of control over your destiny and giving you the incredible feeling of achieving your goals, exercise boosts your emotions on a fundamental, chemical level through the production of endorphins, serotonin, norepinephrine, and anandamide. But how does this process actually work? For a long time, researchers and gym rats alike have extolled the virtues of endorphins and their connection to exercise. Your brain produces these neurochemicals whenever your body comes under stress or feels pain, acting much like a natural painkiller. The compound helps you reduce the pain you’re experiencing and can result in feelings of euphoria. Most people attribute that magical, exhausted bliss that washes over you post-workout to endorphins. But there’s something more complicated going on. Sure, your body produces endorphins when you exercise. But most studies that measure endorphin production after working out measure endorphin levels in the blood, not the brain, and endorphins can’t pass through the blood-brain barrier. What’s more, your body may not start to produce endorphins until you exercise for more than an hour.

That post-workout “high” — and the more lasting, positive effects on your mood — are probably more due to other neurotransmitters, such as anandamide, sometimes called “the body’s antidepressant,” or serotonin, another natural mood stabilizer. These, as well as norepinephrine, are elevated following exercise. Together, they create those good vibes you feel whenever you’re exercising regularly. So next time you hit the gym, remind yourself that it’s not just good for your body — it’s good for your mental health as well!

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COMMON HEALTH RISKS

Even if you make a point to exercise every day and watch your diet, you can still face health risks you may not be aware of. Common daily activities can cause more harm than you’d think.

Skinny Jeans

Though stylish, skinny jeans can create more problems than they’re worth. They can cause muscle damage and blood restriction when worn regularly for long periods of time. In fact, wearing any tightly fitted article of clothing frequently can lead to the same effects. To avoid these issues, don’t wear tight clothes for long periods of time, and refrain from exercising in them.

Sitting Is the New Smoking

Large Handbags

This has been a common new health statement to come out of many medical centers. Sitting daily for long periods of time has been proven to increase health risks, like cardiovascular disease. One of the best methods to counter the effects of sitting is to take regular breaks. Every 30 minutes spent sitting should be coupled with five minutes of physical activity, such as a brisk walk. Even taking a few minutes to stand and stretch is better than sitting still for hours on end.

Large handbags allow you to carry many items at once, but they can also pose a hazard to your health. According to Dr. Sabrina Strickland, an orthopedic surgeon at the Hospital for Special Surgery in New York, your body counters the weight of a heavy bag hanging from your shoulder by lifting your shoulder or leaning to the side, which curves your spine. This can cause muscle pain in the shoulders, neck, and back, along with joint strain. Decreasing the size of the bag you’re carrying and the weight of your items are great ways to counter this.

Don’t let these everyday activities stress your body out too much. Finding that perfect balance can be tough, but the results will pay for themselves!

AB BUSTER

PARMESAN ROASTED CAULIFLOWER

INGREDIENTS

• • • •

1 head cauliflower

• •

3 tablespoons olive oil

1 medium yellow onion, sliced

1/2 cup finely grated Parmesan cheese, ideally Parmigiano-Reggiano

4 sprigs thyme

4 garlic cloves, unpeeled

•

Salt and pepper, to taste

DIRECTIONS

1.

Heat oven to 425 F.

2. Cut cauliflower into florets. On a large baking sheet, toss cauliflower with onions, thyme, garlic, and olive oil. Season with salt and pepper.

3.

Roast for 35–40 minutes, tossing occasionally.

4. Sprinkle with Parmesan cheese and finish roasting, about 10 minutes longer.

5.

Serve while hot.

Inspired by epicurious.com

(269) 271-9170 — PAGE 3

4026 S. Westnedge Ave. Suite 1 Kalamazoo, MI 49008

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KALAMAZOO

Adrian Shier on the Importance of Mentors Page 1

Sleep Better and Feel Great Why Exercise Makes Us Happy Page 2

Ordinary Things That Are Bad for You Parmesan Roasted Cauliflower Page 3

Local Events Near You Page 4

LOCAL EVENTS NEAR YOU

FUN ACTIVITIES TO ENJOY THIS MONTH!

Determined to enjoy the month before the new school year starts? You don’t have to look far! Here are a few adventure-filled events happening near you.

Family Discover Hikes When: Sunday, June 24 to Dec. 30, 2–3 p.m. Where: Kalamazoo Nature Center Admission: KNC Admission When you’re looking for something to do over the weekend, there is no greater outdoor activity than hiking. Perfect for all ages, hiking can be a great way for the whole family to engage in nature. Join the Kalamazoo Nature Center as they guide eager hikers through different themes and trails each week!

Scavenger Hunts When: Sunday, June 10 to Sept. 2, 12–5 p.m. Where: Wolf Lake State Fish Hatchery Visitor Center Admission: Free Another great event to get the family outside, these scavenger hunts are full of excitement and adventure. Since it’s a recurring event, you’ll have plenty of opportunities to get the family involved. Head down to the visitor center with friends and family to have a day filled with captivating fun. On arrival, you will receive a backpack and a list of clues to answer before you head out to the trails. The hunt is estimated to take an hour, but you’re encouraged to take as much or as little time as you’d like.

Haunted History of Kalamazoo Tours When: Saturday, Aug. 18, 8–10 p.m. Where: Bronson Park Admission: $10 It’s never too early to get your haunt on, and what better way than to experience your local spooks? Head down to the park Aug. 18 to take a tour with authors that will be based on the local best-selling book. They will come together to tell stories of Kalamazoo’s history intertwined with chilling myths. The tour will take nearly all two hours provided, beginning and ending at the park, and will take you through memorable historic experiences.

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