2 | DECEMBER 2012 K1

for Us.

Dues as low as $1999$RESULTS! RESULTS! RESULTS! SEE 5 Convenient Metro Locations

1-888-994-3834 • AspenAthletic.com*See Club for Details.

*

Get started on yourNew Year’s resolution

NOW!

NUTRITION4 Iowa Girl Eats: Holiday gift ideas forfood-loving friends

5 From the dietitian: Perfect pulled pork

6 Three winter-fresh salads to savor

COVER STORY8 Seven readers tell us their New Year’sresolutions

FITNESS11 Weight-loss story: Safiye Fleener is on thetrack to losing weight

12 Exercise review: Spartan Strength will whipyou into shape

14 Steal this workout: Three stability ballexercises

BEAUTY16 Gear to get you amped for winter workouts

CALENDAR20 Healthful events this month

Try a broccoli and roasted red pepper salad this winter. Forthis recipe and two other winter salad recipes, turn toPage 6. WINI MORANVILLE/SPECIAL TO Q

EDITORSarah Dose, 284-8722

DESIGNERAmanda Holladay

STAFF WRITERSJessica Knight, Jennifer Miller

COPY EDITORSCharles Flesher, Joe Hawkins, Kimberly Isburg, Darla Adair-Petroski

PHOTOGRAPHERSMary Chind, Christopher Gannon, Charlie Litchfield, DavidPurdy, Andrea MelendezADVERTISING SALESKimm Miller, 284-8404

DES MOINES REGISTER MAGAZINE DIVISIONVice President, contentRick GreenPresident and PublisherLaura Hollingsworth

©2012 Des Moines Register and Tribune Co.Quality of Life through Health is published monthly by theDes Moines Register and Tribune Co. Our offices are at 715Locust St., Des Moines, IA 50309.

WANT TO BE FEATURED IN Q?We’re always looking for fitness professionals, dietitians,gym owners, weight-loss stories and more. If you’d like to befeatured, email sdose@dmreg.com.

what’s in

December 2012 | 3

For fun and creative ideas, visit us onFacebook, Pinterest, or at www.fareway.com

Fareway’s Registered Dietitians are here to helpmake your holidays healthy and affordable!

Copyright 2012

¢ents ableHEALTH

FOR THE WAY WE LIVE AND EAT TODAY

Issue 6Nov 2012–Jan 2013

FREE

PLUSfresh, affordable recipes in every issue!

Grab& go

snack recipes

Sweet &savory

sweet potato recipes

Crockin’with one-pot

dinners

GET

www.fareway.com Iwww.pinterest.com/farewaystoreswww.facebook.com/farewaystores I centsablehealth@farewaystores.com

Copyright 2012

Pick up the latest issueof CentsAble Healthmagazine at Fareway’sproduce departmentor meat counter.

DM-9000334792

4 | DECEMBER 2012

Holiday gifts for foodies

FUN FOODIEGIFTSA gift certificate toyour foodie’s favoriterestaurant is always apopular idea, but howabout treating him orher to a new orunusual blend of oliveoil or vinegar, acooking class you cantake together, or amembership to achocolate or wineclub? Usually thesegifts providememories and mealsthat last well past theholiday season.

FRUIT AND NUT CHOCOLATE BARKMelt silky milk chocolate with antioxidant-packed dark chocolate then top with hearty andhealthy nuts and dried cranberries for a quick, toss-together gift for your favorite foodie with asweet tooth. Assembled, cooled and packaged in under an hour, fruit and nut bark is so easyand addictive that you might just want to make a batch for yourself.

INGREDIENTS7 ounces milk chocolate bar

7 ounces dark chocolate bar1⁄3 cup dried cranberries1⁄3 cup each whole almonds, shelled pis-tachios, walnut pieces and cashew halves

DIRECTIONS

1. Break chocolate bars into small pieces thenplace into a large, microwave-safe bowl.Microwave in 20-second increments, stirringbetween increments, until chocolate issmooth.

2. Pour into a parchment paper-lined 9-by-13baking dish, then sprinkle with dried cranber-ries and nuts. Refrigerate for 30 minutes oruntil hardened then break into large pieces.

3. Pack into clear gift bags or a large masonjar tied with a pretty ribbon.

CINNAMON ROASTED ALMONDSIf I had to assign a scent to the holidays it’d be cinnamon roast-ed almonds. Sweet, fragrant and ultra-crunchy, these lightlyalmonds will brighten anyone’s day, and they are a healthieralternative to calorie-filled Christmas cookies. Bonus: Cinna-mon roasted almonds are incredibly easy to make, and they fillyour home with a most delicious smell as they roast!

INGREDIENTS16 ounces wholealmonds

2 egg whites

2 teaspoons vanil-la1⁄3 cup sugar1⁄3 cup brownsugar

1 teaspoon cinna-mon1⁄2 teaspoon salt

DIRECTIONS

1. Preheat oven to 250 F. Whisk eggwhites in a large bowl until frothy, thenadd vanilla and whisk until combined.

2. In a separate bowl, combine sugars,cinnamon and salt. Add almonds to eggwhite mixture and stir to coat. Add dryingredients, then stir to coat.

3. Spread almonds in a single layer on anon-stick sprayed baking sheet, thenroast in 15-minute increments, stirringwith a spatula between increments, untilalmonds are dry and crunchy, about anhour to an hour and 15 minutes.

Forget the candles andsweaters and get the foodiesin your life something theyreally want this holidayseason — food!

From sweet chocolatebark studded with crunchynuts and chewy fruit tomouthwatering and simplecinnamon roasted almonds,these are the fun gifts they’llnever forget. Treat the foodiein your life to any of theseunique and yummygastronomical gifts this year.

Kristin Porter blogs atwww.iowagirleats.com.Read her blog and morehealthy living stories atwww.DesMoinesRegister.com/life.

nutrition: iowa girl eats

December 2012 | 5

Baby, it’s cold outside! Youknow what that means — it’stime to get crockin’.

Since time seems to be on theshort side during the holidays, useyour Crock-Pot or slow cooker tohave leftovers for mouthwateringmeals all week.

Besides being exceptionallyconvenient, your slow cooker alsoholds some hidden healthy benefits:Since you don’t add any fat to mostrecipes, it’s a fabulous way to cooklean meats until they fall apart witha fork. Start with this perfect pulledpork recipe, and use your leftoversfor soups, salads or sandwiches.

Cook it slow and savor leftoversPERFECTPULLED PORKMakes 16-20 servings.

Total time: 6 hours.

INGREDIENTS1 5-pound boneless porkshoulder

11⁄2 teaspoons paprika

2 teaspoons black pepper

1 teaspoon cayenne pepper

1 teaspoon dried thyme

1 teaspoon garlic powder1⁄2 teaspoon salt

1 cup water

Sandwich buns

DIRECTIONS

1. Combine all seasonings in asmall bowl and rub evenly overroast. Place meat in 6-quart slowcooker.

2. Add water. Cover and cook onlow for 6-8 hours or high for 4-5hours, or until pork is very ten-der and pulls apart with a fork.

3. Let pork rest for 10-15 min-utes, then shred with two forks.Serve on buns with barbequesauce.

Nutrition information per serv-ing: 210 calories; 10 g fat; 3 gsaturated fat; 95 mg cholesterol;170 mg sodium; 1 g carbohy-drate; 0 g fiber; 28 g protein

Whitney Packebush, RD,LD, is a dietitian forFareway Food Stores.Contact her at centsablehealth@farewaystores.com. More info atwww.fareway.com.

nutrition: from the dietitian

6 | DECEMBER 2012

nutrition: eat healthy

Let’s face it — saladscan get rather unin-spiring in winter.

Bereft of picked-that-morning greens from ourfavorite farmers-marketstand, it’s easy to sleepwalk

to supermarket shelvesstacked with bags ofmesclun, arugula, Romaineand the like.

Oh, they’ll do, but some-thing’s clearly missing. Thatsomething, of course, isseasonality — a qualitydefined not only by foodsthat are in season, but by

foods we crave during agiven season.

After all, even if you canget a decent bag of babyarugula right now, does itreally satisfy the way it didlast summer? But somehow,that thick, sturdy escarole iscalling your name.

Indeed, winter is the time

to turn to heartier ingred-ients for our salads —deep-colored greens, heftyvegetables and bolder flavorsin general.

Here are three fabuloussalads shared by food writersacross the country thatshowcase exactly thosequalities.

ROASTED CHIOGGIA BEETAND LACINATO KALE SALADWITH LEMON VINAIGRETTEThis recipe is used with permission from Minnesota foodwriter and photographer Shaina Olmanson, who blogs aboutfood at www.foodformyfamily.com. Olmanson, a mother offour, is also the author of the stunningly photographed book“Desserts in Jars,” which features sweet finales showcased incute glass jars.

Note that the lacinato kale is also known as Tuscan kale — youcan find it at Whole Foods and select supermarkets, where it’sgenerally labeled simply “kale.” For this salad, this variety ispreferable over curly kale.

Chioggia beets are striped beets that are milder in flavor thanregular red beets. You can substitute golden beets — they’rewidely available and also mild in flavor.

INGREDIENTS6 to 7 medium-sized chioggia beets, peeled

1 tablespoon olive oil

2 lemons, halved

2 shallots, peeled and halved

1 tablespoon honey1⁄4 cup lemon juice

6 tablespoons extra virgin olive oil

Salt and pepper

4 cups lacinato kale, cut into fine strips and bruised

4 ounces crumbled goat cheese

DIRECTIONS

1. Preheat the oven to 425 F. Rub the beets lightly with oil.Wrap the beets in a piece of foil and place on a baking sheet.Lightly oil the lemons and shallots and place on the bakingsheet alongside the foil packet.

2. Bake for 25 to 35 minutes, or until beets are tender, remov-ing the lemons and the shallots when they are browned. (Larg-er beets will take longer.)

3. Remove the pulp from the roasted lemons and combinewith the shallots. Add the honey and the lemon juice and mixuntil incorporated. Slowly whisk in the 6 tablespoons of extravirgin olive oil.

4. Season lightly with salt and pepper. Pour the vinaigretteover the kale and massage, rubbing the dressing into leaves.

5. Slice the beets and add to the salad. Top with the goatcheese. This salad can be served with cold beets or with just-roasted beets. Makes 6 to 8 servings.

Winter-fresh salads

Roasted chioggia beet and lacinato kale salad with lemon vinaigrette. SHAINA OLMANSON/SPECIAL TO Q

By Wini MoranvilleSpecial to Q

Wini Moranville is the author of the “Bonne FemmeCookbook: Simple, Splendid Foods that French Women CookEvery Day.” Follow her on Facebook at All Things Food DSM.

December 2012 | 7

WINTER SALAD WITH MISO AND GINGER DRESSINGThis recipe is from www.eatboutique.com, an online magazine and market specializing in small-batch foods made byboutique food makers. The photo and recipe are by Jill Chen, an urban farmer in Toronto who blogs at freestylefarm.ca.

SALAD INGREDIENTS

1 small bunch of kale

1 small radicchio

1 small shallot

1 large carrot

1 blood orange, peeled

Sprinkle of almonds

DRESSING INGREDIENTS

1 heaping teaspoon miso paste

1 heaping teaspoon tahini

1 heaping teaspoon ginger syrup (see note,below)

Water and squeeze of citrus juice to thin

DIRECTIONS

1. Wash, slice, chop and trim your salad ingre-dients and place in salad bowl.

2. In a small bowl, thoroughly mix dressingingredients together, adding a squeeze or twoof citrus juice and water to reach a thick,pourable consistency. Pour over the salad, tossand serve. Makes 4 servings.

Note: Ginger syrup is available atwww.eatboutique.com; you can also sub-stitute 1 teaspoon honey with 1 teaspoonfresh grated ginger.

BROCCOLI AND ROASTEDRED PEPPER SALADBroccoli is a great saladvegetable to use whenleafy greens aren’t look-ing their best. It bringsboth heartiness and a nicecabbage-like flavor to thebowl. Serve this as a sidesalad to a platter of char-cuterie and cheese for alight lunch or supper.

The recipe is used withpermission from “Master-ing the Art of SouthernCooking” by well-knownSouthern food writersNathalie Dupree andCynthia Graubart. Newthis autumn, the tomegathers 750-plus recipesgleaned from more than25 years of research, plusa wealth of tricks, tips andlore.

According to the authors,this salad can be madewith raw or cooked broc-coli. I steamed the floretsfor 3 minutes and rinsedthem in cool water — thishighlighted a slight nutti-ness to the vegetable, andturned it an enticingvibrant-green color.

INGREDIENTS

2 tablespoons red winevinegar

1 tablespoon Dijon mustard1⁄2 teaspoon freshly groundcumin, preferably toasted

6 tablespoons olive oil

Freshly ground black pepper

1 head broccoli, florets only(about 4 cups), raw or cooked

1 roasted red bell pepper (youcan use bottled roasted redpepper, sliced and drained)

1 small onion, thinly sliced

4 tablespoons finely choppedfresh parsley

DIRECTIONS

1. Whisk together vinegar,mustard and cumin in a saladbowl. While whisking, slowlydrizzle in the olive oil andcontinue whisking until emul-sified. Season to taste withpepper.

2. Add broccoli, red pepper,onion, and parsley. Toss andserve at room temperature orchilled. Serves 4 to 6.

Winter salad with miso and ginger dressing. JILL CHEN/SPECIAL TO Q

8 | DECEMBER 2012

Over the course of a lifetime,who among us hasn’t come upwith a New Year’s resolution or

two … and who has kept thosepromises beyond the first week?

The reasons for those failures areobvious: They usually involvesomething difficult, like losing weight,starting an exercise program orquitting smoking. And because peopletend to ask about them — and ask laterif we’re succeeding in keeping them —they come with an extra dose ofpressure.

Some people, though, have managedto stay optimistic in the face of theresolution curse. We asked around andfound a handful of people who arepreparing a new batch of resolutionsfor Jan. 1, and they seem destined tomake those promises stick — perhapsbecause some of the resolutionsthemselves are a little different.

Yes, we included some resolutionsrelating to weight loss. But we alsoincluded some that are off the beatenpath like improving attitude, starting afamily reading club, and on and on.

Take a look ... and maybe theseresolutions will end up inspiring you tocome up with one or two of your own.

Jan Bastian, Des Moines

Resolution: Walk from Des Moines toClaremont, N.H., on her treadmill —3.5 miles every day for a year.How it came about: I had a totalright knee replacement on Dec. 21,

2011, and I’m finally at the pointwhere I’m able to walk on thetreadmill. I want to strengthen myknee along with the rest of mybody, and I decided that this wouldbe an excellent goal. I pickedClaremont, N.H., because that iswhere my in-laws live. I thought itmight make the journey moreinteresting.Typically make resolutions: yesor no? I do not typically make NewYear’s resolutions because I do notusually feel strongly about keeping

any of them. This one, though, I feelvery strongly about, so I think I’ll be

able to keep it. I have also beenworking out at a gym with a trainer, so

I’m sure he’ll keep me focused on mygoals.

What do you think will be the mostrewarding thing about keeping yourresolution? My knee will be strongerand will help me in my daily activities. Itwon’t be sore or hurt during work andother daily activities.

Shelly Tyler, Des Moines

Resolution: My New Year’s resolution is tomaintain my weight loss (more than 50pounds in 2012) and continue tolead a healthy lifestyle.How it came about: I workedvery hard in 2012 to loseweight and becomehealthy. As I turned 50, Irealized that many of thehealth concerns I wasexperiencing were dueto my being overweight.I decided to take controlof my health and future.

Typically make resolutions: yes or no?I have never made New Year’s resolutions inthe past. I have to be mentally ready to

make a big change, and it may not fallon Jan. 1 every year. My weight loss

started on May 1, 2012; there was noreason for the date. It’s when I wasready.What do you think will be themost rewarding thing aboutkeeping your resolution? I hopeto inspire other people my age tostart getting healthy. I can’t waitto live my life medication-free!

Lead a resolution in your lifeTHESE READERS ARE PLANNING PERSONAL UPRISINGS. HERE, THEY SHARE STRATEGIES FOR CHANGE.

By Lisa Lavia RyanSpecial to Q

MARY CHIND/Q

CHARLIE LITCHFIELD/Q

health & wellness

December 2012 | 9

Jason Medick, Des Moines

Resolution: My resolution for 2013 is to implement afamily book club. Since my wife and daughters and I are allreaders, I think it would be fun to work through a booktogether, discussing the characters, story line, predictionsand things of that nature. I’d like to start with some of theclassics — “Moby Dick” or “Where the Red Fern Grows.”While my girls, 8 and 11, are very up-to-speed on “TheHunger Games” and “Diary of a Wimpy Kid,” I think they’dalso really enjoy something timeless. I think if we’d haveour club on Friday nights at different restaurants,it would also act as good family time together —and a great reason to go eat out!How it came about: I came to this resolutionafter being prompted by Pearl, my youngest. Shejoined Junior Great Books at Hanawalt Elementaryin Des Moines and has really enjoyed the readingand discussions each Tuesday morning. She askedrecently if I would read a book with her, and Ithought that was a great idea.Typically make resolutions: yes or no? I’mtypically not a resolution guy, so I’m excited to giveit a shot in 2013.What do you think will be the most rewarding thingabout keeping your resolution? If we can stick to thereading assignments, I really feel this could become a greatregular family activity.

Terri Hale, Ankeny

Resolution: I resolved in 2010 to email three things forwhich I am grateful each morning to a group of friendswhom I eventually called my gratitude group. I havefaithfully continued this resolution each day without failsince. I started with two or three close friends and slowlyexpanded to where my group, which I blind-copy on myemails, now has 34 members across the United States andeven one person in Buenos Aires. Some members returntheir gratitudes daily; some do it now and then. Some arerecipients only. Several have created their own gratitudegroups, of which I am a member.How it came about: I read an article in the Wall StreetJournal on New Year’s Eve 2009 that featured how severalpeople had managed to keep their New Year’s resolutions.One of them was a man who had committed to texting orphoning a couple of friends each day with three things forwhich he was grateful. He had maintained the practice inpart because he had committed to his friends he would doso. I had made gratitude lists off and on for years but neveron a regular basis. His sounded very doable to me and Ireally, really liked the idea of starting each day ingratitude.Typically make resolutions: yes or no: I don’t think Ihad ever made a New Year’s resolution before.What do you think will be the most rewarding thingabout keeping your resolution? I’ve already beenrewarded! I have learned that no matter what else is goingon in my life, I can always find at least three things to begrateful for; if anything, I have trouble stopping at three(and sometimes don’t). I have begun to practice gratitudethroughout my day and have come to deeply appreciatethe power of practicing gratitude. It is life-changing.

Julie Johnson, Norwalk

Resolution: I want to continue striving for a healthyoutlook on life, and that includes not just eating right andexercising but also maintaining a positive attitude.How it came about: A couple of years ago, it occurred tome that I’d become somewhat negative and cynical even asI was being critical of others for the same behavior, so Idecided it was time to take a closer look at myself. Sincethen, I’ve worked toward projecting a more positive,upbeat response to life — being more joyful and evenplayful.Typically make resolutions: yes or no: When I wasyounger, the beginning of every new year brought with itthe intent to lose a few pounds, so I’d start exercisingmore. But like clockwork, I’d get a winter cold or flu, andmy workout routine would fall by the wayside. Still,though, the opportunity to start fresh with each new yearis a powerful incentive toward self-improvement. You justhave to keep putting one foot in front of the other andmove forward.What do you think will be the most rewarding thingabout keeping your resolution? I feel better aboutmyself when I offer reasons for others to feel better aboutme in the first place. It’s been gratifying in that I’ve hadfriends and coworkers comment on my positivity. That tellsme what I’m doing is working.

DAVID PURDY/

Q PHOTOS

10 | DECEMBER 2012

Ryan Day, Des Moines

Resolution: My resolution is to run another half-marathonin 2013.How it came about: I ran ahalf-marathon with a friend in 2011. Myfriend is an avid runner, and it wasn’t her firsthalf-marathon. I, on the other hand,underestimated the difficulty of running thatdistance. I didn’t train as well as I could have and didn’thave any plan for training. As a result, I overexerted myselftoo early in the race and ended up walking portions. In2012, I hit the worst shape of my life, and I’m wanting tomake 2013 different and get back into shape. Thehalf-marathon is my way of setting a goal and workingtoward not being a couch potato.Typically make resolutions: yes or no? Typically, I makea New Year’s resolution and then never end up followingthrough on it. My past resolutions have usually been basedon things I wish I could do but lacked the motivation — forexample, learn to speak more French, but it’s just notapplicable. This time, I’m definitely more motivated. I’munsatisfied with my body shape and I realize it’s aquality-of-health/life issue on the horizon if I don’t dosomething about it.What do you think will be the most rewarding thingabout keeping your resolution? Hopefully, the mostrewarding thing will be a renewed sense of health andconfidence, but also I’m most likely going to get to shareone of my friend’s passions with her.

Becky Ketelsen Popp,Waukee

Resolution: I am adopting awhole-foods, plant-based diet, andminimizing processed foods andanimal products.How it came about: I’ve spent thepast three years focusing onimproving my health, and this is acontinuation of that process. I’vebeen educating myself about howthe food I eat affects my health, aswell as the community and theplanet.Typically make resolutions: yes orno? I always try to keep growing, so Ifrequently make resolutions, but Inever wait for the new year to getstarted. Change begins now!What do you think will be themost rewarding thing aboutkeeping your resolution? I will beimproving my health whiledecreasing the amount of stress I feelabout it. No more agonizing abouthow to eat healthy meals, and nomore counting calories!

MARY CHIND/Q

ANDREA

MELENDEZ/Q

Don’t Treat Them. Remove Them.The CRH O’Regan System™ utilizes a non-surgical, patented device that’s

Hemorrhoids ?

IOWA HEMORRHOID CENTERAllen R. Kaufman, M.D.

515-457-7716

* Fast (as little as 60 seconds)* Painless (return to work the same day)* Proven* Easy (no anesthesia, fasting or other prep)* Covered by most insurance plans

iihheecc

Hemorrhoids are one of the most common ailments known.Treating your symptoms with messy creams and ointmentsonly provides temporary relief. So don’t keep treatingthem, remove them. It’s time you feel your best again.

Call Today To Find Out More

www.crhsystem.comDM-9000335504 DM-9000352096

New PatientsWelcomeOffice Hours

Monday - Thursday • 8 a.m. - 5 p.m. 965•0230205 SEOralaborRd., Ste E

Ankeny, IAIn the Little EndeavorsDaycare

Building next to Fareway

Preventive Dental ServicesTreatmentof PeriodontalDiseaseToothWhiteningRestorationof ImplantsSealantsComposite Fillings (White Fillings)DigitalRadiographs and Intra-oralCameraCrowns & Bridgework

FamilyDentistry

Dr. Amanda Foust

December 2012 | 11

weight-loss story

When she was 34,Safiye Fleener(now 39) was

pretty low. “I was miserable,fat, unhealthy and exhaust-ed.” Not surprising sinceshe’d just had two babies ascant year apart.

Her older daughter, Adli,was 11 weeks premature, soFleener says, “It was basicallylike having a 9-month-old —because she hadn’t caught upyet — and a newborn.”

Adli is now 41⁄2 and hersister, Resa, is 31⁄2. Fleeneralso has two youngstepchildren.

During the weeks thatAdli was in the neonatalintensive care unit, a high-school friend and fellowbasketball jock came to visit.Her friend had started a mealreplacement product calledIsagenix, and she said it hadreally worked for health andweight loss.

“We were a lot alike,physically,” Fleener says.“We’re built the same, we hadtried all the same diets andprograms and workouts, andnothing had worked reallywell for us.”

Fleener wasn’t ready totake the leap right then, butwhen she hit her low point,she decided to try Isagenix.

Basically, the program isdrinking two meal-replace-ment shakes per day,followed by a healthy dinner.According to the Isagenixwebsite (www.isagenix.com),the shakes contain a nutri-tionally complete meal with

protein made from grass-fedNew Zealand dairy cows thatexceed USDA organicstandards.

She putzed around and“sort of” did the program, but“I wasn’t that serious until2011.”

She got serious andentered the 2011 IsaBodyChallenge, which offered agrand prize of $120,000.Fleener was dead set onwinning. In addition to usingthe Isagenix products, shealso worked out faithfully. ByJune of that year, only fourmonths after starting, she hadlost 53 pounds and morethan 22 inches, and hadfinished a half-marathon.

“I was shocked at how fastchanges happened,” Fleenersays. “I felt so much betterand I didn’t crave caffeine orsugar.” Her husband, Scott,was skeptical at first, butcame around when he sawthe results.

Fleener ended up third inthe nation for her age groupin the IsaBody Challenge, andwhile not too shabby, shesays she was “devastated”that she didn’t win. She wasso bummed, she says, thatshe more or less gave up.

“I was sort of doing themaintenance,” she says, butabout nine months ago,pounds started coming back.

“A lot of it is stress,”Fleener says. “My kids werein a hard stage — they weremommy’s girls and once I gotin the house, I couldn’t leavebecause they’d just stand atthe door and cry.”

She has gained backabout 30 pounds.

“I always put the girls first— like every mom does —and I never took time formyself. But this isn’t the life Iwant and I have to make timefor me.

“I want to be healthy somy kids can see healthy. Iwant my life to be better.”

Now that she has herhealthy living mojo back,Fleener is more determinedthan ever to get healthy. Theweight loss, she says, is just apleasant side effect.

She has signed up for the2013 IsaBody Challenge andis back to the program andthe gym — even with abroken foot. She also workswith an online trainer fromMinnesota, who was aFitness America fitnessmodel and fitness bikinicontest winner in 2010.

Fleener’s goals for 2013,besides persuading Scott tobuy in, are to complete theIsaBody Challenge and tohead to Las Vegas in Novem-ber for Fitness America’sfitness contest, hoping to winthe modeling portion.

“It’s just something I’vealways, always, alwayswanted to do,” Fleener says.

The key to getting it done,she says, is surroundingyourself with positive people.“If you don’t, you fall into thatnegative way of thinking. ButI have so many positivefriends — they’re a hugesupport system.”

And she’s trying to livethat lesson.

“A lot of things in life arejust a mind game. You have tobelieve. If you doubt, you’llnever get it.”

A work in progressDESPITE SOME BACKTRACKING, A JOHNSTON WOMAN IS DETERMINED TO KEEP ON KEEPING ON

Safiye Fleenerbefore (early2011). PHOTOS

SPECIAL TO Q

Safiye Fleenerafter (June2011).

By Jennifer Millerjenmille@dmreg.com

“I want to be healthyso my kids can seehealthy. I want my lifeto be better.”

Where can youfind a gymstocked withstate-of-the-

art equipment, passionateclients, and a true leader inthe pantheon of trainers?Don’t look beyonddowntown Des Moines,where Spartan Strength, afunctional training paradise,is nestled snugly amid thehigh-rise offices.

The workout: There wasno hesitation getting startedas I joined the Spartans whowere chomping at the bit toget going. Gym owner NickRouse gave a thorough yetlightning-fast rundown of theevening’s workout, andbefore I knew it, we formeda line for warmup drills.

The pace was set by theindividual at the front of theline, and if you were tooslow, you quickly realizedthat you needed to move tothe back. The workout itselfwas one giant circuit thatincorporated equipment likeTRX bands, kettle bells andBosu balls. With almost allexercises being compoundmovements, this trainingsession taxed every musclegroup in the body. Exercisesincluded squats, rows, chestand shoulder presses,pull-ups and more.

“I don’t want to seeanybody resting during a set!If the weight gets too heavy,pick up a lighter one! Justdon’t stop,” Nick growledunrelentingly as we sweatedand pushed toward the nextstation.

The beauty of a sessionat Spartan Strength is that it’s

just you against you. By thetime I reached the finalstation, I was wiped. Thepull-ups were done usinggymnastic rings, forcing yourcore to engage during theentire movement. After awhile, I had to assist myselfby adding a little hop at thebottom. Running over to theOlympic weights, I quicklygot down into a plankposition, ready for sets ofburpees (squat thrusts). I feltlike I was doing my victorylap, proudly presenting atrophy as I pushed the plateabove my head.

Once the evening’sworkout was completed, Ichatted with some girls whotold me they have beencoming together everyTuesday night for aboutthree months. Another man,who said he lived downtownand worked at PrincipalFinancial, had an ear-to-eargrin on his face as he talkedabout his “neighborhoodgym.” That night, I felt an

overwhelming sense ofsatisfaction as I walked outthe door, like a lone Spartanreturning from battle.

What’s good: I was soimpressed with Rouse, theowner, and his comprehen-sive knowledge of strengthand conditioning design.Though his voice was stern,and his attitude no nonsense,he was willing to work with

the individuals and wantednothing more than to see hisclients succeed. When I toldhim I had tight elbow jointsand couldn’t do dips withoutextensive warmup, he founda way to modify the tricepmovement. He wasencouraging, patient andsupportive — all elements ofa seasoned coach. Anotheraspect I appreciated, was theemphasis Rouse placed on

TRX bands. Never workingmuch with them, I wasamazed at the variety ofexercises that could be donewith the bands, and Irealized what a versatile toolthese are for any workout.

What’s not so good: Ifyou’re looking for frills liketanning beds, ellipticaltrainers or fancy machines,you won’t find them. The

name of this gym really doesreflect its character, and youdefinitely attend sessions toget work done. ThoughRouse does an awesome jobof coaching the individual,it’s up to the client toestablish his or her own levelof intensity. Another aspectthat I noticed was thatpeople in that evening classdidn’t interact much. Therewas an “every man for

Become a warrior at Spartan

Nick Rouse, owner of Spartan Strength, encourages his students during one of his fitness classes in the downtown gym.CHRISTOPHER GANNON/Q PHOTOS

By Caroline WeeksSpecial to Q SPARTAN

STRENGTHFIND IT: 2200 N.W. 159thSt., Suite 600, Clive, 987-0341;500 Locust St., Suite A100,987-0341INFO: Go to spartan-strength.com for class timesand pricing.

Caroline Weeks is adietetics and nutritionstudent at Iowa StateUniversity. She is theco-founder ofwww.campusfit.me, ablog dedicated topromoting fitness andnutrition information tothe collegiate crowd.

12 | DECEMBER 2012

fitness: exercise review

December 2012 | 13

ADVANCED FAMILY DENTISTRYGreg Brandt, Scott Yegge & Amanda Stewart, DDS

907 North Ankeny Blvd.Ankeny, IA 50023

Phone: 515-964-1490

Start Your Day withBeautiful a Smile

When you visit Advanced Family Dentistry,your comfort, health and smile are the firstpriorities! Our team of dedicated, experienceddental professionals will provide personalized,complete dental care for you and your entirefamily. The best of today’s dental care optionsare available to you at Advanced FamilyDentistry. We use state-of-the-art technologyin an office setting custom designed to offer awarm, welcoming environment. At AdvancedFamily Dentistry, we know that going to thedentist is not your favorite thing to do and wepromise to do our best to make your dentalexperience with us as comfortable and relaxedas possible. Advanced Family Dentistry’s highquality, cosmetic, restorative, and preventivedentistry is for adults and children of all ages!

Valley West Mall, W.D.M. (515)221-9255

ADDITIONAL

10% OFFCLEARANCE SHOES!

SALE EXTENDED

$15 OFFREG. PRICE

NATURALIZERS!

TODD’S SEMI-ANNUAL

SALE!

Valley West Mall WD M (515)221-92

DM-9000335708

Stop in while clearanceselection is large and

prices are low!

himself” vibe in the air,which for some, could bewhat it takes to get strongresults.

Later: A few hours after Icompleted my workout atSpartan Strength, I couldn’tbelieve the burst of energy

my body gave me. Even aftersuch a strenuous andfast-paced workout, I literallyfelt like I could run amarathon. The next time youthink a total body workoutwill put you out ofcommission, think again. Itmight just be the ticket tonewfound rejuvenation.

I chatted with Rouse about his gym.

Q: Tell me about your background in fitness. Were youalways athletic growing up?Sports have always been a part of my life. Growing up innorthwest Iowa, I played football, baseball and wrestled. Iplayed collegiate football at Drake University, and there myrole as an athlete segued into a role as a teacher coachingdefensive backs for two seasons. I’ve had experience in thepersonal training world, and in 2008 decided to open upSpartan Strength with my wife.Q: Do you think certain disciplines you learnedthrough fitness helped you gain success in business?I definitely incorporate all of the knowledge that I gained inmy years as an athlete and coach in my business. My wifeand I definitely make great teammates. She runs themarketing and design aspects of Spartan Strength, whereas Iam on the frontlines, training all of my clients.Q: Describe the qualities about your style of trainingand approach to fitness that make you unique fromall the other gyms out there. What would you say tosomeone who is intimidated by your workout style?I provide well-rounded strength and conditioningprogramming where no two workouts are ever the same.For example, I take speed and power drills from my sportsbackground and combine them with high intensitybody-weight exercises that I picked up and modified fromworking with a group of Marines while in Arizona. Myadvice to someone who is intimidated? I’m a coach, and myjob is to put you in a position to succeed.

Q: What are ways that you keep yourself positive andinspired to keep moving forward when you reach acertain plateau?For me, I always like delving into new things. I have been incollege athletics, dabbled in MMA, and currently I am doingwork in obstacle course training. Though it’s difficult,focusing and working on my weaknesses is also somethingthat I do to move forward. Distance running was neversomething I was good at, and I have recently begun to try toimprove that weakness. In my business, my clients are whatkeep me going. I am inspired by the new people that comethrough my doors every day and by meeting new challengeshead on.Q: What are the staple foods in your refrigerator andwhat do you choose to eat before and after aworkout?Greek yogurt, lean cuts of beef, ground turkey and chickenare my main protein sources. I love to grill vegetables likesweet potatoes, and enjoy eating blackberries when inseason. Before a workout I drink a shake with branched-chain amino acids, creatine, glutamine and some caffeine.After, I’ll drink a post-workout recovery shake.Q: If you could give someone interested in improvingtheir own health and wellness, a “perfect recipe” tototal health, what would it be?Eat clean, drink plenty of water and get your rest. Manypeople think their muscles grow during a workout, butactually, it’s the opposite. You’re actually breaking downyour body and if you don’t get enough sleep, you’re notallowing your body enough time to recover.

Spartan Strength workouts consist of stations withdifferent equipment and exercises.

14 | DECEMBER 2012

Three exercise ball movesBILL KOLLER, A TRAINER AT FITNESS WORLD 24 DOWNTOWN, DEMONSTRATES THREE MOVES WITH ANEXERCISE BALL THAT WILL TONE YOUR CORE AND IMPROVE YOUR STABILITY. — JESS KNIGHT

Push-up with pikeThis advanced move will challenge your stability.1. Start by lying on top of the ball and rolling yourself out, until only your shins and feetare on top of the ball and you are in a push-up position.

DAVID PURDY/Q PHOTOS

Reverse ball crunchFor a beginner, this move will tighten your core.1. Start by lying flat on the ground. Put one foot on either side of the exercise ball withyour knees slightly bent.

2. Perform a push-up. 3. After the push-up, use your core todraw your feet up, rolling the ball towardyour head and forcing your glutes upward.Return to starting position. This is one rep.Do two sets of 5-10 reps each.

3. Pull the ball even closer toward yourchest, and return to start position. This isone rep. Do two or three sets with 8-10reps each.

2. Lift the ball off the ground toward yourchest.

fitness: steal this workout

December 2012 | 15

Wellmark Blue Cross and Blue Shield is an Independent Licensee of the Blue Cross and Blue Shield Association. © 2012 Wellmark, Inc.

[ Dennis, Customer Service ]

I CANNOT CURE PAIN,BUT I CAN EASE PAIN.

Health insurance isn’t just a service. It’s a promise. At Wellmark Blue Cross and Blue Shield,we believe nothing is more personal to you than your health. We promise to take your health insurancejust as personally. Always seeing a face behind every claim.Because we know how much promises matter. See for yourselfat Wellmark.com or 1-866-WELLMARK.

Russiantwist

This interme-diate move willwork on bal-ance and corestrength.

1. Start bysitting on theball and scoot-ing down soonly yourshoulders andneck are sup-ported by theball. Your torsoshould be par-allel to theground. Hold aweighted med-icine ballstraight aboveyour chest.

2. Twist yourtorso to theleft, holdingthe ball par-allel to theground.

3. Then twistyour torso tothe right,holding theball parallel tothe ground.This is onerep. Do twoor three setswith 5-10 repseach.

16 | DECEMBER 2012

A workout wonderlandEXERCISING WHEN IT’S COLD OUTSIDE IS ONE OF THE LEAST APPEALING ACTIVITIES OF WINTER.HERE ARE SOME ACCESSORIES TO KEEP YOUR SPIRITS UP UNTIL THE TEMPERATURES RISE.

By Olivia Howe EspinosaSpecial to Q

Made of thermalfabric for warmth,these glovescontain a stowablemitt for windprotection and asilicone-screenedpalm. Pearl iZumiWhine Wind Mitt,$30, ActiveEndeavors.

This hoodie is made from high-temperatureinsulation and quick-dry fabric. It featuresthumb slots with stowable mittens. Solomonhoodie, $120, Active Endeavors.Under the jacket, New Zealand merino wool is agood base layer for extreme warmth. Wooliez150 top, $85, Active Endeavors.

This bright vest isfilled with thermalinsulation and hasfleece panels forgreater mobilityand breathability.Marmot Kitzbuhelvest, $100, BackCountry.

Made from merino wool, this top is itchand odor free, quick-drying andmoisture-wicking. Thumb holes keepwrists covered and reflective branding upsthe safety factor. Ice Breaker Pace zip top,$110, Back Country.

Use this wrap as a scarf,neck wrap or anywhereyou need warmth. Madefrom double fabricanti-pilling microfleeceand polyester. Bulabandana, $15, SportsAuthority.

Made from seamless polyester, this neckcowl converts to an ear warmer or to ahat and is designed to prevent chafing.Bula convertible, $15, Sports Authority.CHARLIE LITCHFIELD/Q PHOTOS

beauty

PrimaLoft technology provides water resistance forthis compressible, down-filled shell with thumb slots.The North Face jacket, $160, Active Endeavors.

Wigwam Ultimax socksare designed with acushioned sole to keepfeet blister-free, dry andprevent odor. $14.99,Sports Authority.

Touch-screencompatible, waterresistant and windrepellent, NikeStorm Fit Tech Rungloves are $35 atSports Authority.

The fabric on thebacks of these glovesis windproof, whilethe fabric on thepalms and cuffs ismoisture-wicking,breathable andinsulating. The glovesalso contain a tuck-away key pocket.Mountain HardwearMomentum runninggloves, $35, BackCountry.

December 2012 | 17

Now Welcoming New Patients

3200 Grand Avenue | Des Moines, Iowa | 271-1717 | www.dmuclinic.org Doing a World of Good

Michelle Brown, M.S.P.T., has recently joined

the Physical Therapy Department at Des Moines

University Clinic. She is accepting new patients

and has a special interest in neck pain,

back pain and fall prevention.

Comprehensive physical therapy services:

! Physical exam/functionality assessment

! Personalized exercise prescriptions

! Coordination, balance and unsteady gait training

! Sport-specific rehabilitation

For more information or to set upan appointment, call 271-1717.Medicare and most insurance accepted.

DM-9000329674

SHOPPING GUIDEActive Endeavors,

4520 University Ave.,No. 130, West DesMoines; 515-226-9345

Back Country,2702 Beaver Ave.;515-255-0031

Sports Authority,4100 University Ave.,West Des Moines;515-226-9700

18 | DECEMBER 2012

DM-9000355049

Winter Farmers Market

When and where: Saturday in thelibrary at the Warren CountyFairgrounds, 1400 W. Second Ave.,Indianola. 961-5861.

Great Santa 5K Run

When and where: Saturday,beginning at West Des Moines CityHall, 4200 Mills Civic Parkway.

Info: Registration starts at 8 a.m., therun at 9 a.m. $25 adults, $20 kids 12and younger, $55 for a family of up tofour. Register at https://secure.getmeregistered.com/get_ information.php?event_id=7239.

Jingle Bell Rock ’N Run

When and where: Sunday at theScience Center of Iowa, 401 W. MartinLuther King Jr. Parkway.

Don your most festive attire and dashthrough downtown Des Moines onyour way to the finish line in front ofthe SCI building. Following the run,enjoy live music from Brother Truckerand a warm breakfast in SCI’s FoodChain Cafe catered by Hy-Vee.

Info: Packet pickup starts at 8 a.m.,the race at 9 a.m. Registration is $45at www.sciowa.org/engage/jingle-bell-rock-n-run, or at the event.

Winter Farmers Market

When and where: 11 a.m.-2 p.m.Dec. 14; 9 a.m.-1 p.m. Dec. 15 at CapitalSquare, 400 Locust St.

Featuring 125 vendors, specialprogramming and live entertainment.

Film Series: Vegucated

When and where: 7 p.m. Dec. 14 atFirst Unitarian Church, 1800 Bell Ave.

Why do you eat what you do, anddoes it matter? Food Matters: FilmsThat Explore Ways to Think AboutFood will explore this and otherrelated questions through a series of

recent films.

Info: 244-8603, ext. 107. Free.

AIB Jingle Jog

When and where: Dec. 15 at the AIBcampus, 2500 Fleur Drive.

Take either a two- or four-mile runaround the AIB College of Business.Prizes will be awarded for first, secondand third place in age groups and bygender. A portion of the proceeds willbenefit the DMARC food bank.

Info: Registration is $35 atwww.aib-eagles.com/f/Jingle_Jog.phpor at the event. Check-in/registrationis 7:30-8:15 a.m. and the race starts at8:30 a.m.

Snowshoe Hike

When and where: 1-2:30 p.m. Dec. 26at Easter Lake Park, 2830 Easter LakeDrive.

Learn how easy and fun snowshoeingcan be while experiencing the greatoutdoors. Wear warm boots. Class willbe canceled without snow. Minimumage 8.

Info: 285-7612. Registrationmandatory at www.leadingyououtdoors.org. Deadline is Dec. 21. $5(includes snowshoes).

Cross-Country Ski Basics

When and where: 10 a.m.-noon and12:30-2:30 p.m. Dec. 27 at ChichaquaLonghouse, 8700 N.E. 126th Ave.,Maxwell.

Learn the basics of cross-countryskiing. Proper clothing, equipmentand skiing techniques will be discussedbefore practicing new skills on thetrails. Class will be canceled withoutsnow.

Info: Registration mandatory atwww.leadingyououtdoors.org.Deadline is Dec. 26. $10.

Commitment Day 5K

When and where: 9 a.m. Jan. 1 at theIowa State Capitol Building, 1007 E.Grand Ave.

In more than 30 cities, thousands ofpeople will run this 5K to commit toliving a healthy lifestyle. The run startsat the Capitol and goes throughdowntown Des Moines. It’s not atimed race.

Info: Registration opens at 8:30 a.m.and the race starts at 10 a.m. Registeronline at www.commitmentday.com.$34-$39. Ages 18 and younger freewith paid adult.

Central Iowa Health Calendar

Chris Nealy won the four-mile portionof last year’s AIB Jingle Jog at Gray’sLake. REGISTER FILE PHOTO

SUBMIT YOUREVENTS

Got a healthful event you’dlike to see in this calendar? Wepublish food events, healthand wellness events and exer-cising events. Go to submit.dmregister.com to enter yourevent directly into our data-base or email sdose@dmreg.com with details.

December 2012 | 19

Paid Advertisement

Hundreds of DesMoines area resi-dents have expe-rienced relief fromacute and chronicfoot and arch painwith our non-surgi-cal techniques.

“I never gave up hope that someday I would discover someone that couldhelp me with my foot pain, and finding Dr. Wehrspan finally rewarded me!After only a few treatments my foot pain diminished significantly. Thankyou so much for your specialized work and for practicing in the Des Moinesarea.” Kasey W.

“Dr. Wehrspan’s treatment of my on-going foot pain was the single mosteffective intervention I received indecreasing my complaints. I hadseen a podiatrist, a massage thera-pist, and an acupuncturist withoutanything but short term relief. It isgreat to resume many more of mynormal daily activities thanks to Dr.Wehrspan!” Susan M.

“I had found myself having the mostpainful, aching feet at the end of theday. I have really benefited from Dr.Wehrspan’s treatments. I think hisunique work with patients’ feet is awonderful contribution to our community.”Nancy W.

“I wanted to let you know that my foot painwas 90% better after I left the office aftermy first treatment. I was so impressed withthe care I received at your office from themoment I walked in the door until I walkedout.” Kris O.

We have advanced certification in disor-ders of the feet and have been refiningour techniques over the last 15 years. Ourcombination of arch and foot adjustmentswith the use of high quality custom madeorthotics has allowed many of our patientsto have significant relief from arch and heelpain, plantar fasciitis, metatarsal pain, sore and tired feet, bunions, flat feet,and ankle problems. Visit our website at westdesmoineschiro.com to learn

more.

FREE SCREENINGDr. Wehrspan is now offering a freescreening to the public December7th to December 31st at his WestDes Moines clinic. Contact them toreserve your appointment at (515)224-9999. Wehrspan Chiropracticis located at 924 4th Street, oneintersection west of the intersectionof 63rd and Grand.

By Dr. Kirk L. WehrspanWehrspan Chiropractic

Foot pain can be caused byuneven weight bearing. CallWehrspan Chiropractic to realignthe bones of your feet and getfitted with the proper orthotics.

A foot scan can showwhich structures on thebottom of your feetare carrying the mostweight. The informationis used to digitally createcustom fit orthotics thatensure a balanced centerof gravity.

No More Sore Feet!

Satisfied patientsspeak about oureffective treatment

Wehrspan Chiropractic has aFoot Leveler state-of-the-art archscanner. Call today to make anappointment for a free screeningDecember 7th to December 31st.

Adjustments to the bones of the feetare crucial in restoring proper archfunctioning and minimizing foot pain. DM-9000361696

20 | DECEMBER 2012

DES MOINES PEDIATRIC& ADOLESCENT CLINIC

2301 Beaver AvenueDes Moines, IA 50310

515.255.3181

2555 Berkshire Pkwy. Ste. AClive, IA 50325

515.987.0051

2785 N. Ankeny Blvd. Ste. 28Ankeny, IA 50023

515.964.2159

KennethW. Talcott, M.D.

Brian L. Waggoner, M.D.

Robert A. Fornoff, M.D. (shown)

Adam J. Secory, D.O.

Amy K. Petersen, D.O.

Julie A. Waggoner, C.P.N.P.

Sherri M. Chrisman-Batterson, C.P.N.P.

Sally J. Twedt, C.P.N.P.

Andrea G. Dettmann - Spurgeon, C.P.N.P.

DM-9000342762