Susan Suchy demonstrates the Pilates reformer

Working out in the comfort of your own home is one thing. Working out in a fast-paced group setting is quite another. Some love the motivation of others while others find it intimidating. Bright lights, loud music while working out at a universal pace may not be for everyone. Lifeways’ Stott Pilates Instructor Susan Suchy teaches clients in either a personal session or a group setting, using a calm soft voice with lights and music low in the background. The ambience is welcoming – private.

Suchy previously taught aerobics and aqua dynamics before choosing a career in exercise science; eventually choosing to become a registered nurse. Her background – learning about exercise and the human body – helped her to make an instant connection to pilates. “I felt as though I had had a massage after doing a shoulder stand on the reformer and rolling my spine from head to tail,” Suchy said. “I was hooked.”
She’s since become overtly dedicated to Stott Pilates and is in the process of becoming fully certified, meaning long, dedicated hours of training, learning and rigorous testing at studios as far away as Minneapolis or New York City.

“The Stott Pilates system on a reformer is so unique,” Suchy said. “Your body simply cannot get this type of workout in any other way. When multiple groups of muscles move the carriage out, another group of muscles moves the carriage back in. This creates work for opposing muscles while constantly working core muscles because of the breath.” Further, the reformer works as clients build core strength by supporting the spine with developed back, hamstring, abdominal and back muscles. Often times, working out at a gym doesn’t provide that sort of in depth, targeted core training, resulting in potential injuries.

“Pilates is about flexion, extension, rotation (twisting) and lateral (side bends) of the spine, thus supporting and strengthening muscles of the spine,” she said. “And once your core is strong, you work on your upper and lower spine with less chance of injury.”

During her first visit with a client, she conducts a postural analysis. By assessing positioning of feet, neck and shoulders, she mentally determines which exercises might help strengthen, balance and correct the spine. Together, they decide upon an agreeable schedule – working out for sixty minutes 1 – 3 times per week, with three being optimal. She then applies five basic principles to her instruction:
Breathing ~
Suchy instructs clients on correct breathing both by visual description and by demonstration. “According to Stott Pilates, you need to fill up sides and backs of lungs to exhale from your deepest abdominal muscles,” she says.

Pelvic Placement ~
Aligning the spine with the pelvis takes a bit of practice – and all beginning students practice by imprinting [dropping the top of the pelvis and lifting the lower pelvis]. All advanced students work with a neutral pelvis which works the abdominals to a greater degree.

Rib Cage ~
Since the abdominal wall is connected to the lower ribs, Suchy prompts students to breathe properly. “I tell students to blow out air from deep abdominal muscles and connect to their ribs as if they are being knit together,” she said.

Scapulae ~
“Women tend to elevate their shoulders,” Suchy described. “Our goal with pilates is to teach people to stabilize their shoulder girdle down. This eliminates stress from back and neck. Abdominals need to engage (tighten up and pull in) and shoulders should be stabilized down, which helps us assume normal posture (with lumbar and cervical curves).

Head & Neck Placement ~
“Head and neck should always follow upper back,” she said. “There is no reason to ever touch your chin to chest (hyper-flexion of cervical spine).”

Stott Pilates offers opportunities to target specific muscle groups because of the spring and pulley system of the reformer, allowing a body to work 3 – 5 muscle groups synergistically. Long lean muscles as compared to bulky muscles are formed. Additional exercises incorporate the use of a resistance ring, box and jump board.
Currently, she works with beginner, intermediate and advanced groups as she works to develop specialty training for specific workouts, such as: golf, prenatal, athletic and post cancer treatment training s(working out lymphodema). The age group varies from youth on up to elderly clients.

“As we age, we need the resistance training,” she said. “After a cardio workout, our metabolism slows back down. Resistance training keeps the metabolism increased and will continue burning fat for 48 hours.”

Using a Stott Pilates reformer for working out has been a top choice for many athletes, physical therapists as well as for those who have suffered a serious injury. And for those who want a touch of workout at home on the mat, Suchy points them in the right direction. She coaches her students to use pilates in everyday life activities, such as in vacuuming. And there are ways to use mat pilates at home, working out between workouts. Often, students in one group have areas they need to strengthen – so Suchy will offer additional ways to achieve the same results to each, fitting the workout to their personal needs. She also recommends yoga as a complimentary exercise, resulting in increased flexibility – as pilates offers strength training.

“Everything about Pilates is about being nice to your spine,” Suchy said. “Pilates involves being very mindful of what your body is doing, which challenges you mentally. When you are clear and healthy on the inside, the external results will come (much faster than expected). Ideally, I hope for my clients, that they think of pilates as a way of life and not just another exercise program. “

Contact Susan at Lifeways: 701.751.3271

The world is filled with causes, and folks hop on board with a humanitarian spirit – whether working behind the scenes to plan an event, participating in a sponsored walk /run or as a recipient of the monies raised. Locally, groups brainstorm for ways to help their event stand out as well as to raise significant amounts of funds for various causes. Here are just a few.
1) To celebrate lives of people who have battled cancer, to remember lost loved ones or to fight this disease, teams raise money throughout the year as they gear up for a 12 hour walking event each spring. Nearly seventy teams competitively strive to raise the most by hosting local rummage or brat sales as well as gathering cash donations, goods and services.
The ‘Begging for a Cure’ team raised more than $24,000, then joined other teams to set up booths, camp out and walk the opening survivor lap on June 5, 2010 with 250 survivors and more than 700 participants. Because cancer never sleeps, Relay for Life teams share the responsibility of maintaining at least one walker on the track at Century High School – at all times through the night. Total dollars raised: $289,000 – with an additional $60,000 in ‘in-kind’ scholarships. The American Cancer Society utilizes the money raised from this event to bring programs and services to patients throughout the state, such as wig or prosthesis programs or volunteer and advocacy programs for local legislators to request federal monies for research. *Information: SaraHaugen, 250.1022.
2) Every spring, riders pump legs as they compete – atop stationery bikes – in order to give 82 cents from every dollar raised back to children and families of cerebral palsy. Home renovations, van repairs/modifications, wheelchairs and accessories, therapy and medical services are necessities to individuals with cerebral palsy, and are not always covered by their insurance plan. To bridge the gap in these expenses, the Medcenter One Foundation holds the Great American Bike Ride (GABR) bringing 1,000 sponsored riders to Century High School to pedal for twenty-five minutes each. Teams raised $225,000 during the April 10, 2010 event. *Information: Tressie Wiley at 323.8452 or Bruce Klootwik (committee chair) at 223.6991
3) The Sam McQuade Sr./Budweiser Charity Softball Tournament brought $76,000 to sixty local charities in 2009, after softball teams from thirteen states played ball in Bismarck. Teams pay entrance fees, spectators pay gate fees and folks donate money at this annual event. The first tournament attracted 103 teams, and this year, a record-setting 472 teams competed in the 35th Annual event. Over the years, the Budweiser Clydesdales have made occasional appearances, as teams and spectators bring money into the community for food, lodging, and shopping. *Information: Shannon McQuade at 223.6850
4) Sponsored by the Missouri Valley Optimist Club, the Kroll’s Diner Bismarck Marathon benefits a number of area charities. 2010 charitable organizations include: Big Brothers/Big Sisters of Bismarck/Mandan, YMCA Strong Kids, Charles Hall Youth Services and the ALS Association. Held each September, runners take their mark as well as cross the finish line at Sertoma Park. Whether running the 5K, full marathon, a half marathon or a relay, runners are attracted from across the US and Canada to set personal records or might be used as a Boston Marathon qualifier. Registration fees range from $20 5K walk/run – $210 for mail in relay team registration. This year, the Kroll’s Diner Bismarck Marathon will award $1500 to any man or woman who establishes a new marathon course record and $250 for a half marathon record. *Information: www.bismarckmarathon.com .
5) A Thanksgiving tradition for many, the Turkey Trot encourages families to get up and get moving before they tackle that turkey dinner. Beginning at the Bismarck Elks Club, this event offers turkeys or pumpkin pies to winners of prize categories. Since it’s geared to be a family affair, both a 5K and 10K run are offered as well as a 5K competitive walk and a ‘fun walk’. Over $50,000 was raised in 2009, by a record-breaking 1249 participants, making this a very worthwhile event for the Cystic Fibrosis Association of North Dakota. *Information: Ken Karls at 222.3998
6) The Alzheimer’s Association Memory Walk (R) puts walkers on either a one- or three-mile route to participate in a fight against Alzheimer’s. The goal is to eliminate Alzheimer’s disease through the advancement of research, care and support. Generally held in September, this walk/run takes place at Sertoma Park. *Information: http://memorywalk10.kintera.org .
7) The Mandan Dakota Lions Club raised $2800 in their first annual Strides Walk for Diabetes on May 22, 2010. The club fundraised and sought scholarships from area businesses in order to raise diabetes awareness as well as to bring money to children of diabetes. Funds are used to help pay for admission to Camp Sue (diabetic children’s camp at Park River) or to help pay for low vision machines or other vision impairment technology devices. Held at Fort Lincoln State Park, participants walk or run a 3K or 5K. *Information: Steve Moore at 663.2333
Medcenter One Women’s Health Center holds an annual Arthritis Walk. 150 participants raised over $20,000 earlier this year as they walked or ran the 5K. Monies raised go to fund educational seminars or offer programming (aquatic, land-based or self-help) to the community. *Information: Kelly Brekke at 701.388.1988
9) Raising money for teacher mini-grants or Bismarck Public School PTO’s, participants in the Apple Dash Run/Walk 4 Education raised $12,000 in September for the 5K walk or run. Held at Hughes Educational Center and utilizing the Tom O’Leary walking trail, the Bismarck Public Schools looks forward to this family event – by bringing in music, magic, tacos in a bag and inflatables to culminate this family night out. Additionally, a ½ mile walk and a 1-mile walk/run are offered. *Information: http://www.bismarckschools.org/district/alumni-association/bps-foundation/apple-dash/
10) Caregivers, cancer patients and survivors celebrate life each fall at Bismarck Cancer Center’s (BCC) Applefest. Held each September, families come together to enjoy hayrides, entertainment, food, carnival games and inflatables as well as a silent auction. Although a fitness competition is not a component / piece of their planning, BCC looks forward to raising community awareness and raised $26,000 as a result of the 2009 celebration to be used directly for ‘Wrap-Around-Services” at BCC for patient and family expenses related to their care. (see related story, pg 15) BCC looks forward to this annual event to bring families, their staff and the community together to celebrate life. *Information: Amy Gross at 222.6100

“Would it kill you to go outside and move around a little bit?” asked every 1960s mother of cartoon-watching kids (like me). This was back when TV first began killing children in earnest, but it’s a proud tradition still carried out by today’s mothers of video-gamers. The answer, I have come to believe, is “yes, it might kill me.”

My fitness story is one of pain and injury. If “no pain, no gain” was true, I would be heading for Vancouver this winter to win all the Olympic events. I’ve had enough pain for that much gain.

My fitness experiences can be broken down into four distinct genres, each with its own hazards.

Good Old-Fashioned Hard Work
My first clear memory of feeling fit is back when my parents slaved me out to our family farm for summer work. There’s nothing quite as effective for turning 100 pounds of baby fat into lean muscle mass as picking 100 pound rocks from a field in 100 degree heat. I was doing the job of a front-end loader. About a week after returning home, when the swelling went down, it felt great to be in shape.

Sports
For me, competing in sports returned the most fun for my fitness investment. That’s why adults use sports so effectively to trick kids into fitness. Of course, today’s youngsters start working with a professional trainer at age two. I generally didn’t start training for a sport until the day practice started. Thus the term, “hell week.” My sporting years were, sadly, all too brief. I played football until I had a neck injury and concussion, I wrestled until I dislocated a disk and I ran track until it aggravated my back injury. Glory days!

Outdoorsman/womanship
The biggest enemy of fitness in adults is adulthood. When you become an adult, there are fewer sports to be involved in, and no coaches screaming at you to keep going. That’s when you become a “weekend warrior” in the great outdoors. I hunt, which is great exercise involving strenuous walking while carrying a heavy weapon and staying out of range of the Vice-President. I also enjoy cutting, stacking, splitting and burning firewood. This, too is great exercise, and the only hazards are chainsaws, axes and fire. But weekends are not enough, even for warriors. Without consistent exercise, you risk injury. For example, you might tear your ACL on a family ski trip simply because you remember how easily you could charge moguls when you were younger. I’m not saying it happened to me, but it could happen to anyone. Trust me on this.

Exercising
The least desirable way to get and stay fit is by exercising. I’m referring to exercise “As Seen on TV,” where you can look great for only five easy payments of $29.99. The greatest hazard of this form of fitness is that you may die of boredom. My advice on exercise equipment: buy the device that hold the most laundry. That’s what my Nordic Trak® is doing right now.

My point, if I have one, is that fitness hurts, but it’s worth it. I know, because I’ve tried that weekend warrior thing, and it just isn’t enough. I’ve gained weight, lost energy, don’t sleep well, and, yes, I have just as much pain not exercising as I had when I was in shape. Guess I’m just injury prone.

So now I have to get fit, and it won’t be easy. According to a height/weight chart my life insurance company sent me, I should be at least 6 inches taller. I guess I’ll hit the Nordic Trak® again…as soon as the sweaters are dry.

A few more words from Jeff: While my article about my painful experiences trying to stay fit over the years IS truthful (and I hope humorous) I would like to add that I was serious, at the end of the article, about getting back on the ol’ Nordic “rack” (after the laundry was dry of course.) Between the ski machine and REAL skiing, I have maintained a commitment to ski at least three times per week, and I’ve managed to lose back all the weight I gained over the holidays and then some.. I didn’t follow all that good advice about how to avoid holiday weight gain, obviously. More important than pounds, I feel better. My dislocated shoulder and post-surgical knee are stronger and less painful, and my clothes fit better. Snow ROCKS when it comes to workouts!

Bonnie Torrance leads her class

By Amanda Mack

Peaceful warrior is not one of the warrior poses practiced by yoga practitioners. But if such a pose existed, it would look like Bonnie Torrance on any given day: heart open, arms and fingertips spread wide as if on the verge of embrace, spine lengthening up toward the sky, smiling.

The owner of Pinwheel Creative Movement Center, Torrance has taught yoga, tai chi and dance in Bismarck and Mandan since 2000. Her primary focus these days are the yoga classes taught out of her studio located kitty corner from the public library in downtown Bismarck.

Torrance exudes the calm joy a disciplined yoga practice can instill. She wears bright, saturated colors like coral, deep yellow, and mahogany brown that conjure up images of the hot desert or the colors of Indian saris. She looks you in the eye. She always has a smile a mile wide for her friends and her students.

Her mop of curls, small stature and boundless energy make Torrance seem almost otherworldly, but she has two feet firmly planted on the ground. She is a shrewd businessperson unafraid to speak her truth. This straightforwardness is accompanied by a gentleness that puts you at ease even as you realize that Torrance doesn’t suffer fools gladly.

Ken Johnson, a close friend, values Bonnie for her lack of sentimentality, her understanding presence, and her ability to withhold judgment. “She’s a beautiful person,” he says.

Finding yoga
A child of the sixties, it was the Beatle’s George Harrison who introduced Torrance to yoga following high school. Harrison’s travels to India to practice yoga, transcendental meditation and music inspired her.

“They looked so peaceful doing it. I thought there is something going on there. I started doing the asanas [or yoga postures],” Torrance reflects. “As a dancer, I connected with the physical process.”

She remembers her budding yoga practice: “I would get up early to avoid interruption. I had never spent that kind of quiet time with myself. It was a real eye opener. I became more aware of my personal reliance on my own inner truth.”

It wasn’t until the nineties, however, that Torrance began to truly approach yoga as a way of life. After earning a dance degree in Dallas, Texas, she owned a dance studio and also danced with various dance troupes and for choreographers in the area.

“After finishing my degree, there was no way to stay in shape unless I started doing yoga,” she says. “The meditation and introspection [of yoga] gives you relaxation. There is no exterior goal like in dance that is so competitive. It’s how it feels from the inside out, not the outside in.”

Teaching yoga
Torrance continued teaching yoga, tai chi and dance after her return to Bismarck in 2000. While her studio moved from space to space over the years before landing in its permanent location in 2007, many of her students found their yoga home with her early on.

“I find all of the spaces that [Bonnie] has been in to be very conducive to the spiritual and mental aspects of the practice,” says Janis Cheney, who has practiced yoga with Torrance exclusively since 2003.

Elizabeth Gross, who faithfully attends class four times a week, says, “When I first arrived at Bonnie’s studio I had no idea what to expect. What I found was an array of people from all walks of life looking for a way to be healthy in mind and body. I felt very comfortable and very much at home in that kind of setting.”

Gross continues, “There is a sense of tranquility when you walk into the studio. There’s a sense of peacefulness and acceptance. When you put all that together, you really have an amazing environment in which to grow.”

Students can expect variety in a week. For example, Torrance will focus on backbends in one class, do hip openers and twists in the next, and then do a flow class. She likes to focus on the whole body.

Torrance says, “I’ve been doing this long enough that I can come to a class with an idea of where I want to lead students and then modify it depending on who is in the class.”

Mahesh Mantri, who began practicing yoga at Pinwheel in 2007, says about Bonnie’s teaching style that, “She is a very good teacher. She tries to incorporate all the methods. Not just Shivananda but other styles like ashtanga and Art of Living too. She also incorporates things from Yoga Journal and Yoga Magazine. It’s not just a routine. Every class is a new class.”

“I really appreciate the fact that Bonnie is always looking for ways to challenge us,” says Cheney. “She is open to input and suggestions [from her students] for new ways to do things. She works to continue her growth and to share that with others. She is just an open and expansive person in her work in this field.”

Living yoga
Although students initially may walk in the door for stress relief, with regular practice, yoga can become a way of life.

Gross reports feeling better now than she did ten years ago. “One of the things I really appreciate [about yoga] is the balance of getting time to gain peace and gaining physical stamina. I feel stronger and more confident because of the practice of yoga.”

“It’s a cornerstone of my life,” Cheney says. “Outside of my family and church, it is the priority in my life. I don’t feel as good, organized and centered if I don’t get there.” She continues, “There are times when it’s dark and cold outside and I don’t want to go to class. But I do go 100 percent of the time and I never regret it.”

Mantri says he is calmer since he began practicing yoga in 2007. He says, “I feel a change in me. Not only my body perspective but also my mind. I find myself a little more calm. Meditation and pranayama [or breath work] help me with that.”

Embracing spiritual growth
Torrance says her mission is “to inspire individuals to engage in their own process of moving in a healthy and joyful journey throughout their life.”

To keep herself and her students inspired, Torrance says, “I read to expand my mind, to think thoughts that I haven’t thought before, and affirm things I already know. I attend or host workshops when possible. My students also inspire me every time they walk in the door. I know how hard it is to get out of the chair. In class, I channel the masters and listen to my own body.”

Yoga practice goes beyond the physical benefits. For Gross, it is a very spiritual activity. “I think yoga can really enhance your own spirituality. You allow yourself time for reflection and quiet and peace, which I think brings you closer to God.”

Torrance’s own journey reflects that concept as well. “Yoga totally changed my life. Before yoga I had a glimmer of who I really was. To access [that person] it took yoga…Every single person has that knowledge or truth inside of them. Yoga helps create that opening.”

That Torrance provides such life changing possibilities to her students is something Gross appreciates. “As a yoga teacher, I think Bonnie is very courageous. Creating a studio like this takes courage and wisdom.”

The very attributes of a peaceful warrior.

Pinwheel Creative Movement Center offers beginning, intermediate and adaptive yoga classes as well as tai chi. Schedules are available at Pinwheel,420 East Avenue B, Bismarck.

With the New Year underway, exercise is on the minds of many looking to meet resolutions or establish new routines. For those who need a change of pace, or even a change of lifestyle, personal training may be the answer to creating variety, building motivation and producing results.

“A lot of people exercise, but they may not be putting everything together right,” says Emily Vasey, certified personal trainer and lifestyle and weight management consultant at Medcenter One’s Women’s Health Center. “Many people get stuck in the same routine and quit seeing results.”

Vasey says personal training brings variety to an exercise routine and helps participants reach new goals. “Working out with a personal trainer is a great option because I can change what they are doing and switch their routine.”

Vasey works with clients of all ages and experience levels, and develops fitness routines to meet individual abilities and goals.

Kami House, 26, trains with Vasey once-a-week and says she initially chose personal training to get in shape for her upcoming wedding. “I wanted to get back in shape and get toned,” she says. “I wanted to make it a lifestyle thing and the wedding was good motivation to get started.”

Vasey set up a variety of workout plans that House incorporates into her weekly fitness routine. “She gave me a couple of different programs to follow that I refer to when I’m working by myself,” she says. In addition, House attends weekly group fitness classes.

House says she has noticed many positive changes in her daily life since she began training with Vasey. “I feel better, I feel stronger and I don’t feel tired at work,” she says. “My clothes fitting better is also a plus. I’m just happier overall.”

Having a trainer to explain correct equipment usage and set up an appropriate exercise plan has also increased House’s commitment to exercise. “It has helped me to stay motivated because I see her every week. It just helps to get to know different machines and exercises you wouldn’t have decided to try.”

Kat VanLishout, certified personal trainer at the Women’s Health Center, says personal training is designed to meet the needs of all types of participants. “Anyone can use personal training and just work at their level. It benefits everyone in their own way.”

The number of times a trainer meets with a client depends on the client’s needs and schedule, explains VanLishout. “It depends first on motivation levels,” she says. “If you get a trainer to work out with you a couple times a week that can really help.” She adds other clients meet with a trainer once every six weeks just to develop a new program and then continue to work out on their own.

Cheryl Rising, 55, has trained with VanLishout since September 2009. “I meet with the trainer once-a-week, and she also has a program developed for me that I do on my own time,” she says. “Every time I meet with her she does something different, it works very well.”

Rising says she has always been active, but realized she needed to make a change in her fitness routine. “I just felt like I was at a plateau. The older I got the easier it was to gain weight even if I was exercising.”

Rising adds it was often difficult to commit to exercise classes, and personal training has fit her schedule well. “To meet once-a-week and then have an organized plan to follow, it has really helped increase my strength and endurance.”

Both Vasey and VanLishout say there are many benefits to regular exercise, especially for women. “Osteoporosis is one of the most common reasons I see women,” says Vasey. “There are certain exercises we can do to prevent that – women need to strength train, too.”

Personal training also helps women focus on certain muscle groups, explains VanLishout. “A lot of women have their ‘problem areas’ that they can’t seem to improve,” she says. “If people have a certain body part they want to work on, we can focus on that and get results.”

Fibromyalgia, a syndrome marked by widespread pain in muscles and soft tissues, can also be helped with regular exercise, says VanLishout. This is a lesson she learned personally in her battle with the condition. She was diagnosed after four years of unexplained pain, and soon learned of the benefits of regular exercise in controlling her symptoms. “You hurt all the time so you are scared to exercise, but it actually makes you feel really good,” she says. “Now that I know what to do to make me feel good, I can help others feel better.” She is now focusing on helping others with fibromyalgia and developing programs specific to clients with this condition.

House says working with a personal trainer has changed her outlook on exercise and given her the motivation to maintain an active lifestyle. “Exercise is really important and I realize that now,” she says. “Emily has brought me to the point that if I wasn’t working with her, I would still be working out myself.”

Vasey and VanLishout say personal training isn’t restricted to individuals, and there are mothers and daughters training together as well as groups of friends. Both trainers enjoy helping others develop active and healthy lifestyles.

“I love being able to teach people to exercise,” says Vasey. “The most rewarding aspect for me is teaching those who are completely new to exercise, because it is truly a lifestyle change.”

VanLishout says helping others was a key reason she chose to become a personal trainer. “I love working out and I love helping people, so I thought ‘why not help people get physically fit?’”

For more information on personal training or to set up a free personal training consultation with Vasey or VanLishout call the Women’s Health Center at 701-323-6376.