Welcome to Active Living with April.

This episode is filled with cardio fashion and lots more.

We'll learn how to style a blazer, lift some light weights, and learn more about menopause.

That's next on Active Living with April.

Production support provided by West Side chiropractic, offering patient specific care and massage therapy located at 2732 Mt.

Vernon Avenue, Evansville.

Kasey Fuquay, State Farm Insurance Protecting Futures.

Today.

The injury law firm of Robert John and Associates, proudly supports Public media.

Robert John and, Associates.

and viewers like you.

Thank you.

Erin and Ande have joined us from Flutter in Newburgh.

Thank you for being with us.

Thanks.

And they're talking about one of the things you should have in your wardrobe.

And that's a snazzy blazer.

Absolutely.

Yeah.

Tell us about what Ande is wearing first and what makes this a good outfit.

Okay.

Well, we just started with a really easy neutral blazer.

Very comfortable.

That's super important.

So you definitely want to try that on.

Make sure that it's not constricting here.

All that you want to well fit blazer.

There's oversize blazers, there's tailored.

So just go with what's comfortable for you right now blazers are a huge trend but also staple.

So if you're interested in addressing the trend, this is a definitely a safe year to do that.

But also moving forward, this this will be a look that you will always be able to carry forward.

Definitely a blazer is a great closet staple.

So we just started with a really neutral one, added a straight denim and a tank top and a nice little pop of loafer with that and just put it together, tied it all together with a little sling bag and kind of that to complete the whole look.

But really the opportunities with this is endless.

And you're going to see shortly because you could also wear that blazer with dress slacks if you wanted or something else or.

Yeah, I mean, yes, in other kind of jeans.

So you're going to show us something else.

So.

All right.

Well, Ande runs off.

We're going to talk about your look.

You have I like how it's got this layered look.

I like that a lot.

Okay.

Yes.

So this particular blazer is one that actually has an insert in it.

So you're not feeling like super bulky, like you're not wearing a denim jacket underneath and whatnot.

So you still get that nice, tailored look, but you get the look of the denim jacket here, right?

So I kind of went a little bit outside the box and put a pretty belt here.

So and then I just tried to, like, bring it all together with that and make that the focal point.

But you absolutely can take a blazer like this and make it the focal point.

You can throw a graphic tee on, you can take the insert out, and then you have a nice, clean tailored look.

If you want a pair, put a pair of like black slacks on and do that, you know, business casual look with a pair of, you know, heels.

You could just take your blazer and put it over a denim jacket and have that nice look.

But I know.

I see what you're saying.

This one keeps you from having all that, bulk Yeah, but yeah.

You still nice then, like free and comfortable and that's super important.

It's such a great way to dress up the little casual outfit.

I mean, it's still casual, but it's just a nice put together look.

Yeah.

And like I said, it's endless.

Like she's going to put on it, put it on with a maxi dress and style it that way.

We're going to have a nice kind of casual look.

So maybe airport travel, that kind of thing.

We can get a lot of versatility.

Yeah.

Okay.

Here comes Ande with another look.

This is same blazer, right?

Absolutely and I'm getting the shoes.

Yeah, here we go.

We're going to stick with the same blazer through all of these looks, just so you can see just what you can do with one blazer right in your closet.

So we threw on really pretty neutral.

This is called a slip dress.

But these are great for a million things.

But obviously throwing on a blazer is one of them.

We threw on a little Mary Jane here at the bottom.

We pulled together some of the tope out of the blazer and down into her shoe and just kind of brought it all together.

And that's just and you could also absolutely do a little sneaker with that.

nothing cute sneaker look all day long.

Yeah.

Like, okay, we're off for another one here comes Ande again with another cute look with a blazer.

I love it.

You got to hand those.

yeah.

More shoes were bit.

So we threw on a little faux leather Look, this is a two piece look.

So top tank top and a pair of faux leather black pants and kind of gave it a little more.

Just vibe.

Look here, I guess.

Through rock and roll.

Yeah.

There you go.

Yeah, I'm faux leather is.

I feel like it's never going to go away.

But right now, it's definitely a statement.

Kept those sneakers on, which I love that with this look also an option.

It would be a cute little loafers.

No Yeah so good there to keep your you know, sometimes it's hard in the winter.

You want to wear that loafer look, but your ankles are cold.

So that shearling loafer is a nice little alternative there.

So should even be with, like the faux leggings.

Faux leather leggings or.

Yeah, absolutely.

Yes.

Yeah.

And then you can also buy different length of blazers.

So if you really want like everything covered, then you can buy a longer blazer as well.

This so covers I mean that's what I mean and it just looks really good and I think a lot of people forget it's okay to have Brown which is is more of a brown with black it looks only slightly.

We love that.

Yes.

Okay.

All right.

Well, you're off for another one.

Here comes Ande with another look with the same blazer, same girl, same blazer.

Look.

It looks totally different.

Yes, absolutely.

So we did a little like a fun business casual Friday.

Look here.

We threw the jeans on.

It's a skinny jean.

We did a nice, tailored white.

It's not a button down, but it's like the button down.

Look.

Right.

We cuffed the sleeves here, made it a little bit more, I don't know.

Interesting.

She's got her nice belt on and then she's got skinny jeans on.

So those are really never going away.

Right now.

We're using skinny jeans for tall boots because tall boots are, you know, a thing this year.

So.

So that's just a really easy look.

She can also I mean, and if she wanted, she could take the same thing and still do a loafer or something.

Absolutely.

I love the tall boots Yes.

A great look.

Yeah.

I mean, that could be a sneaker.

That could be a loafer, that could be a heel.

Anything she needed.

Right.

This can be for after dinner, after work, drinks or whatever you have going on.

Okay, so we have one more look.

I was like, Yep, we'll skedaddle her out.

Here comes Ande again.

I love it.

Another nice, cute outfit with this blazer.

Yes.

So this one, we went super comfortable travel.

The outfit we have on here, Spanx era central set.

So this is just their little pullover.

The fabric is incredible.

So this is a great travel outfit.

Airport car, all of that.

Really?

Really.

It's just pajamas.

That's what it feels like.

It was kind of a loungewear, but elevated with this blazer, really.

You know that blazer on And you're super.

Yep.

You're good to go.

And she just kept her sneakers on.

You could you could probably dress that up a little bit with a loafer or something.

But all day long, if we have an excuse to wear a sneaker, we do.

Right.

And having that all black I mean, I don't know.

It just seems it's very put together.

How does it feel to you, Ande?

So good Well, thank you so much.

I mean, I love seeing the versatility with blazers.

I think it's a good message for everybody.

So thank you so much.

Okay.

We'll be back.

It's something that happens to just about every woman.

And yet most women don't like to talk about is menopause.

So joining me today is Dr. Mark Morrison to talk a little bit more about that.

Thank you so much for being here.

Well, thank you for having me.

So tell me a little bit about, you know, what are some of the typical symptoms that happen as part of menopause?

Well, what most patients recognize is hot flashes and night sweats as maybe the first symptoms, but those are the first and early symptoms.

Sometimes those go away, sometimes they don't with it or without treatment.

Then the more profound symptoms are a decrease of interests in sex.

Eventually no interest in sex.

And so if the patient has a sexual partner, that becomes a real problem.

Vaginal dryness, difficulty concentrating and insomnia.

Those are the main symptoms that I see in menopause.

And so many people think that, well, this is just part of my life.

I've got I'm going through the change and I just have to accept it.

But you're saying you don't have to just accept that there are things you can do.

It's very treatable.

And so the main cause of menopause is the lack of estrogen and progesterone and testosterone that occurs on the average in the United States, about 50 year old patients, the range is 45 to 55.

And we have very aggressive gynecologists in this area.

So you're liable to be at 35 and have your ovaries removed.

And that's a surgical menopause thats instantaneous menopause it’s not a gradual transition over two or three years.

It's like next day.

So before she leaves the hospital or within the week of having her ovaries removed, she's already becoming symptomatic.

And so then during the recovery period, a month later, she's really feeling the symptoms of menopause.

So who would be a good candidate for hormone replacement therapy or not a good candidate either?

Well, the only two types of patients that are not a good candidate are those that have had deep venous thrombosis or blood clots.

Okay.

Could be at her legs to her lungs.

It could be pulmonary embolism because the thoughts are that hormones can increase your chances of blood clots.

So that group of patients is probably not a good candidate.

Second group are those that have had an estrogen dependent cancer.

Breast cancers comes to mind first.

But even with breast cancer, most oncologist will allow a small amount of estrogen to be used if it becomes symptomatic and problematic to her.

So, I want to touch a little bit on bone density, because that that's something else that happens during menopause, correct, That you have a lot of loss of bone density.

Yes.

And women that are thin are at a higher risk because they're thin stature.

They haven't had thick bones to carry around all that extra weight.

It's fact.

So, woman, your weight, for instance, would be at a higher risk of osteoporosis.

So the things you can do to offset that or take calcium, vitamin D, magnesium and exercise.

But the most helpful is taking estrogen.

So that.

So you're saying the hormone replacement therapy also helps with that?

It helps more than those other things Well put together.

Right.

So if she doesn't take estrogen, all that other things helps a little.

But there's there's a progressive march to losing bone density over time.

By the time she's 65 if her menopause, it's around 50.

She's got thin bones usually called osteopenia which is a step for osteoporosis.

Well, thank you so much for sharing this information.

And hopefully some people have learned some things they can do in order to help alleviate this.

And when we come back, we'll be looking at some exercises you can do to help with bone density.

So joining me now is Nikki Traylor from Tri-State Athletic Club.

Thank you.

We are going to talk about some things you can do to improve your bone density.

But things you can do in 5 minutes.

Yes.

So there's no excuses, right?

Exactly.

Exactly.

Because the problem is, is that's the problem.

There's I had no time for working out.

And, you know, then you've got I want to do cardio.

I want to do weight training.

Do you stretching all that to get it in.

But this particular exercise, little regimen today it's 5 minutes of strength training, which, like you said, is so fantastic for your bone density.

Right.

So we're going to start with five exercises.

And you'll do each of these exercises one minute each and just as many reps as you can.

Stay in control for 5 minutes.

Okay.

All right.

All right.

Where are we starting?

We're going to start with some bands, and this is something you can pick up at your local Wal-Mart or Target or, you know, ordered online is super, super simple.

So to increase your resistance a little bit, you're going to wrap around your hand ok And so I've chosen five different exercises, what we call combo exercises, to kind of get the most bang for your buck.

Okay.

So you're going to start with your feet wide.

Your arms are going to come out in front.

Now, the first part of it is a squat.

So you'll sit back and then you'll stand up.

The second part of it is a reverse fly which targets the postural muscles.

my goodness, I can't.

So we're going to put those together.

So you would set your timer for one minute.

Okay, here we go.

Your squat stand and press back in squat.

Stand.

Press back.

And you want to stay nice and smooth, control the movement.

And you won't have to go fast.

You don't have to go super slow, but you're just trying to do as many reps as you can in that one minute.

So you can tell we're working the legs and there were also work in the upper back.

All right.

And you feel in your arms?

Yeah.

I mean, there's a lot going on and you pointed out while ago this is something you could keep in your drawer at your desk.

Yes.

So if you're sitting at a desk all day doing your work and you kind of like sluggish, get up, grab your band out of your drawer and start doing some work and have at it by 5 minutes by it's like a five minute workout, right?

Okay.

Now you're going to bring the band around your back this time.

Okay.

So now we're actually this one or are we doing the wrapping it around again or.

Well, not really, because you're going to come down to the ground, so you're going to place your band like this under our hands.

So let's turn to the side.

Okay.

All right.

There you go.

That way we got more room.

All right, so you're going to do a combination.

Watch this and press push up and a single knee in.

So now we're working our upper body up and a knee in.

Now, if you need a modification, you can always do it on your knees.

And so that band around your back gives you a little more resistance.

And now some people may not know I need it more on my upper back.

Yeah.

So.

Okay.

Where your shoulder blades are, So I got mine wrong.

Okay, so we're going down.

And then you draw one knee.

Yeah.

Oh my, you guys.

So we're getting a little bit a lot going on here, actually.

So you've got a upper body workout followed by the lower body.

And because you're in this plank position, a lot, of course, stability, too.

So this is a huge, you know, combination exercise.

And any time you're pressing into your hands, that's also strengthening your.

Exactly.

Exactly.

So we got here planking.

That's right.

Okay.

So now we're going to do another one.

Okay.

Up your band.

Now we've got some hand weights.

And this is something if you don't have hand weights at home, you can grab some, you know, canned foods or water bottles or anything that has a little extra weight.

So this next one, we're going to do.

So step back a little bit.

You're going to do a little lunge forward.

So you step forward, lunge down, and then come back up and step back and then you'll do the other one and then step back.

Now we're going to add to it bicep curls.

Okay.

So you're going to step.

Curl, curl and step back.

Step, curl and step back.

So not only are we working our lower body again, all those muscles of our lower body, we're incorporating our bicep curls.

So now you're going to sculpt those arms in just one minute.

And any time you add weights, there's that weight that's at resistance and you're in strengthening your bone.

Yes, right.

absolutely.

Isn't that one of the best fastest ways?

Yeah, I guess.

I mean, that's going to help with that bone formation, which is what we're we're looking at, especially in preventing osteopenia, osteoporosis and all those different things.

Okay.

So the next one, okay, we're going to reduce the ratio.

I'm going to only use one weight, though.

Okay.

This is a little easier to handle just one.

And now another thing you can do with this one, you can use like a medicine ball.

If people like to use various things or like a kettlebell if people have those around the house.

You.

Yeah.

Kettlebell lay around the house and mix it up.

Mix it up.

Okay.

Now, so we did a forward lunge this time.

Now we're going a lateral lunge.

So we're walking in all these different directions.

So you hold your weight like this, you're going to reach down and then you'll come back up.

The weight will go over your head.

Then you'll step out, reach down, The weight will go over your head.

So again, we're still working those legs and your shoulders.

So just think about all the times you have to lift something over your head, right?

And so that lateral lunge and then working all the different directions.

So it's very functional as well.

So doing these kind of things helps us with our functional independence, especially as we age.

We decrease that, you know, muscle mass and our strength in general.

This kind of helps prevent some of that.

And so, yeah, so you've got to going on.

I know guys different things we've got lower body again just like we had here and then we've got this upper body and so you can see in one minute you can really kind of pull out of breath.

Right, right.

Okay.

All right.

Your last one, actually.

Let's keep the weight.

So you kind of you that way you can kind of use your weight the whole time.

Okay.

All right.

We're going to come down onto the ground like this.

You're going to hold the weight right in close.

You're going to lift the hips and then add a little crunch.

And so you're working the back side as well as the front side.

So lifting of the hips into a bridge and then add a little crunch.

You want to make sure that you keep your head in alignment with the spine, so you're going to tuck the chin a little bit as your head, your chest comes up, your head comes up looking down towards the knees.

And so again, squeeze in the back side and then crunching and flexing the front side.

So this is getting glutes?

Yes.

And hamstring abs and then just holding the weight.

Right?

Exactly.

I mean, you do without the weight, but sometimes it's just kind of fun to have an extra little toy with you.

Then you feel like you're actually doing some good weight training.

And then again, you do this for a minute.

You really kind of feel like, yeah, I'm not we're not actually going to do it for a minute.

And I feel inside, right?

It's good.

And don't you think it's also a good idea to kind of add variety to your workout?

absolutely.

I mean, you can have that standard one that you do most of the time.

Yeah.

Then it's really good if you can vary it a little bit.

Right.

And I think too, you can also mix it up, say, you know, on Mondays I want to do a five minute upper body workout, so you can just grab your weights and do biceps and triceps and shoulders.

So one minute each of those exercises Now on Tuesday I'm going to do okay, lower body today I'm going to do my squats and my lunges and the side lunges and those bridges.

So, I mean, really, the variety is endless.

Right?

And if you think if you start, okay, I can do this, 5 minutes a day is really manageable, anybody can do it.

So.

All right.

So we've got it.

We know it.

5 minutes.

That's all you need.

Thank you so much for you are so welcome.

So we'll be right back.

So we have a special guest.

Ryan Lewis is joining us to talk about fitness and what you do.

So tell me a little bit about your fitness routine.

So mine is I try to get to the gym about three times a week to do some strength training and a little bit of cardio when I feel like it.

I'm not great about the cardio part because by the time I get done with the rest of the workout, I'm kind of tired and I'm ready to go home.

But but I try to get some walking in on the off days, you know what I mean?

When I'm when I'm not going to the gym and hitting a treadmill or cycle or whatever it is I decide to do that day.

And, you know, I've got a I got a couple of different workouts.

I cycle through from that.

Tony Maslin Back in the day when I first started working out back in the has been about three or four years ago, I really started to get more focus on it because, you know, I was looking at myself in the mirror and being, yes, you're not getting any younger.

This doesn't just melt away like it used to when you were younger.

So I worked with Tony for a little bit and he set me up with a few different plans and I just rotate through those and they do, you know, one's a little bit more lower body intensive, one's a little more upper body intensive, and then one's kind of an even mix of all of it.

And it's about an hour, an hour and 15 minutes to get through all of it.

Do you ever have to make yourself go?

Yes, yes, yes.

It's so easy somedays and everybody knows.

I know some days you've been at work all day and maybe, you know, could you get up early and go before work?

Sure.

I guess it's easy, you know, like doing that.

Yeah, it's easier for me to go after that.

But some days, the.

The day is longer than you expected it to be.

And then by that point in time, it's like I could go to the gym or I could just go home and it's easier just to go home.

So.

But why do you make yourself?

Why?

Just like you said, I want to be in better shape.

That's you know, that's that's the idea.

But it's not just about how because you want to look like you're in shape.

It's also, isn't it the way you feel.

And yeah, I do feel better.

You know, even even on the days where I make myself go, quote unquote, make myself go because I know I need to.

It may be a little slow going there at first, like, okay, well, let's just get through this.

But then you get a few, you know, reps in or whatever, a couple circuits, and then it's like, when I'm leaving I'm like, okay, I'm glad I did that, right?

Yes, I'm sweaty and whatever else, and I'm breathing kind of heavy.

But I am glad after the fact because I do feel better right when I'm heading home, you know?

What about growing up?

Was fitness always a part of your life?

No, not really.

No.

No.

I mean, it wasn't for me either.

Yeah.

You know, my my mom my dad worked construction, so he basically had to work out every day.

You know, it wasn't.

My mom did some stuff here and there.

She'd go take a class or something like that, but it wasn't like.

And I played sports as a kid in grade school and that kind of stuff.

So you had kind of built in, you know, I did football and baseball and basketball and that kind of stuff in grade school and middle school.

But but yeah, other than that it wasn't something that was a major focus for us.

Right.

But it's just something that, you know, it just helps you in whatever you do is one reason why I do it.

So.

Okay.

We're going to plank.

Ryan has agreed to plank with us.

So we're going to plank for a minute.

Okay And which that's nothing.

It's really not one of the things to turn that way.

Then I will.

Yeah, yeah, yeah.

One of my workouts has a plank in it, and I do three of them over the course of mixing it in with anything.

So and then sometimes.

So you're a plank pro.

Well, I don't know about pro.

I don't do these five minute planks like April likes to do.

I can't I get about a minute and a half, 2 minutes and then I start.

So that's it.

So would you rather do hands or forearms?

I prefer forarms.

Well, okay, then.

That's what we'll do.

All right.

So we'll set everybody up.

Hopefully everybody at home is going to plank with us because they're getting stronger also.

So.

So starting on forearms, wrap your hands around your biceps.

Just so you know, you have the right distance between your arms.

Bring your forearms out in front of you.

You can interlace fingers if you like.

I think that makes it a little easier.

Pull your shoulders down your back, then lift your upper back, Lift your chest, pull in your belly, Come up on your toes.

Shift your weight forward slightly.

The timer has begun here we go.

All right.

And then I like to tell everybody, do all of that and get real.

Especially engage your belly again.

Pretend like you're trying to pull your navel through your spinal cord.

So.

Or I've even read where pretend like somebody punch you in the stomach, you know, and you just keep pulling it.

Why do you like it where maybe don't like it, but why do you include planks in your work?

Well, to be honest with you, I don't hate them.

I do kind of enjoy how I feel when it's over.

Which is weird because, like any workout, you mean you get to that point where and for the workout that planks are included in?

For me, it's one of the last things I do.

So I've already done a lot of weight lifting.

So by the time I get to the plank part, you're going to be I'm already a little I'm already a little shaky.

Right.

But there's also part of it that I like trying to push myself to the last, you know, minute and a half or two, if I can.

Is there some kind of sense of accomplishment when it's all said and done?

Like ready in a minute.

You can see there there's nothing I didn't even shake yet.

I wasn't shaking.

But I do I don't know.

It just I like the feeling of.

Yeah, I mean, it's good.

It's working for you.

Like, Yeah, I don't like that.

And not just here, but back here.

It's.

It's got it going on.

Yeah, it does everything.

Thank you so much.

Thank you.

Hope everyone at home is planking.

Thank you for watching.

Join us again for active living with April.

Production support provided by The injury law firm of Robert John and Associates, proudly supports Public media.

Robert John and, Associates.

Kasey Fuquay, State Farm Insurance Protecting Futures.

Today.

West Side chiropractic, offering patient specific care and massage therapy located at 2732 Mt.

Vernon Avenue, Evansville.

and viewers like you.

Thank you.