Cross Training Center Guarantees Intense Workout, Lots of Sweat in Upbeat, Challenging Regimen

Live Healthy ● April 2011Live Healthy

Wally Crase and his extreme workout buddies live to kick and fight, not on the street, but under the controlled rules of mixed martial arts. They trained at the Flying Tiger exercise center in downtown Centralia. They then trained in Olympia with other mixed martial arts fighters, paying $90 a month each. Eventually, they started their own workout routines in Crase’s Centralia garage. One cold winter more than two years ago, they left the garage and on Sundays started working out in a faraway, warm corner of the second-floor of Thorbeckes Fitlife Center in Centralia. Others noticed the extreme workout, and asked “Is this a class?” Crase answered, “No, we’re just working out.” B.J. Mortensen, 31, Boistfort Valley, was one of the original group meeting Sunday mornings. “More people started joining us, and soon, we had 20 people every Sunday

morning,” Mortensen said. Their numbers grew, and Thorbeckes offered the workout warriors a space in a next-door building. Today, Team Xtreme is part of Thorbeckes’ multiple offerings of workout choices. Mortensen is one of three instructors, although he’ll be leaving as he recently landed a job in law enforcement. Some claim Team Xtreme is the most intense, beneficial workout offered in the area. With classes five times a week, Team Xtreme has attracted almost 60 Thorbeckes’ members to join in for the monthly $10 charge (class cost includes a T-shirt). The first class is free for Thorbeckes’ members.

Full-on Body Toning Last week Crase, 27, was leading about a dozen people. With “It’s My Time” by Fabolous blaring out of a boombox and tattoos flashing, the workout partners went through about 10 different stations. They played one-

By Michael Wagar

mwagar@chronline.com

TeamXtreme

Brandon Swanson / bswanson@chronline.com

Above: Carolyn Spogen, Chehalis, does a crunch exercise as participants perform various exercises around her during a cross training class at Thorbeckes gym in Centralia April 6.

Top: Cross training instructor Wally Crase of Centralia throws a kick during a class at Thorbeckes in Centralia April 6. The Team Xtreme class, which started in a garage three years ago, has become the hardest workout in the area.

on-one dodgeball, where if you caught the ball, the thrower had to drop and do five quick pushups. If you hit your partner with the ball and he dropped it, that person had to do five pushups. Other stations included throwing leg kicks (and receiving them), boxing a punching bag, clean and press lifting with dumbbells, climbing ropes, jumping rope, sprints, bear crawls followed by a punch to a bag, sit ups followed by a punch, and riding stationary bicycles. The instructors yell out when to move to the next station. They also participate, something held over from the original workouts. The workouts at each station go for two minutes, then workout partners switch roles, go for two more minutes, then take 30 seconds to go to the next station. Down time is minimal. Each workout is different and the planning by instructors is fluid. Mortensen said he likes to have at least 10 stations set up, that include kickboxing and throwing a lot of punches and elbows. This isn’t fighting, however, as the punches go to either punching bags or padded mitts. They also include a lot of abdominal muscle work, and try to include all parts of the body. Sessions go at least 40 minutes, and usually last an hour. It’s full-on, full-body muscle toning, with self-defense skills and cardiovascular endurance thrown in. “At the end of the day, it’s a complete full-body workout you can’t get anywhere else,” Mortensen said. “We’re

not just i s o l a t i n g a muscle. ... We’ll do o n e - t w o

combination punches, and we do it for two minutes straight. You can barely keep your arms up. You get cardio fatigue. It’s awesome.”

Training Mind and Body Mortensen said Team Xtreme workouts are not just for mixed martial arts enthusiasts, but for anyone looking for an intense workout. “If you’re looking for a workout that’s gonna take your body to the maximum limit and hold it there for 40 minutes, this is it,” Mortensen said. “I truly believe it. The beauty of it is people not that big into lifting weights, this is perfect.” The station workouts push muscles and the brain — testing willpower when the body says quit. “The mental portion comes in,” Mortensen said. “You have to say, ‘I can do this, I can do this, it’s only two minutes.’ It’s also good for people training to fight.” Clase and Mortensen both said the class works on many levels, from beginners to elite athletes. They encourage people to come in pairs. Carolyn Spogen, 25, Chehalis, was working out with Team Xtreme last week. She’s one of the originals. She doesn’t appear to carry an ounce of body fat. “It’s a great workout, especially when you first start coming,” she said. “It’s fun, it’s different. It breaks up the normal week of running or weightlifting.” She trains with Team Xtreme about three times a week. At the beginning of last week’s workout, she throws a low side kick, striking her workout partner on the leg. They both smile as he rubs his leg.

Mortensen said joining in the Team Xtreme workouts will be enjoyable and you’ll get in shape. “I guarantee you, you will sweat,” Mortensen said.

2 • Live Healthy �• The Chronicle, Centralia/Chehalis, Wash. Thursday, April 14, 2011

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Xtreme Out:

To participate, you must be a member of Thorbeckes. Cost is $10 per month, although

the first time is free for

the curious. Inquire at the front desk of Thorbeckes in Centralia for details.

Class Times:Mondays at

5 p.m.

Wednesdays at 6 p.m.

Thursdays at 6 p.m.

Saturdays at 9:30 a.m.

Sundays at 9:30 a.m.

Brandon Swanson / bswanson@chronline.comClint Layman of Centralia boxes during a cross training class at Thorbeckes gym in Centralia April 6.

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Increasing daily energy levels is a goal for many men and women. Many adults are increasingly looking to energy drinks or highly caffeinated beverages like coffee to get the job done, while others are fearful that such beverages, though effective at improving energy levels, could have an adverse effect on their overall health.

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Exercise. While it might seem counter intuitive to exercise if you're feeling fatigued, that fatigue might very well be a result of lack of exercise. Daily exercise helps increase energy levels and improve mood. Something as simple as taking a walk during a lunch break can vastly improve energy levels.

Drink plenty of water. Dehydration can make people feel lethargic. Drinking the recommended daily amount of water can boost energy levels, especially after a workout when the body often craves fluids.

Carefully monitor sugar intake. Sweet foods with lots of sugar will provide an initial energy boost. However, that boost is fleeting, and blood sugar levels will rapidly drop after it. Instead of sugary snacks, select whole grain foods, which slowly and steadily increase the body's energy levels.

Check magnesium levels. Constant feelings of fatigue could be indicative of a magnesium deficiency. Studies have shown that women with magnesium deficiencies expend more energy to do physical tasks than they did when their magnesium levels were restored. Almonds, hazelnuts and cashews are good sources of magnesium, as are whole grains and fish.

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By Wendy Donahue

Chicago Tribune Red No. 40 and other artificial dyes have increasingly become scarlet letters (and numbers) to parents who read food labels. Some believe that these common food, drug and cosmetic dyes can exacerbate behavioral disorders in children, as well as possibly contribute to allergies and cancers. The FDA, after long stating that no scientific evidence conclusively links the petroleum-based colorants to hyperactivity and other ills, has agreed to reassess them. A panel of experts will review studies and suggest any policy changes. An outright ban on synthetic dyes is unlikely, though the nonprofit Center for Science in the Public Interest just petitioned the FDA to outlaw caramel colorings that use ammonium compounds, and in 2008 asked it to revoke approval for several synthetic food dyes. At the time, it requested an interim warning label such as, “The artificial colorings in this food cause hyperactivity and behavioral problems in some children.” For a host of ills in children, pediatric specialists often prescribe diets that are free of synthetic dyes, among other additives. Few doctors single out dyes as the cause of a disorder. Still, the CSPI’s site (cspinet.org/fooddyes) abounds with testimonials of tantrums tamed and focus improved when artificial colorants are avoided. What all could agree on, for now, is that artificial dyes confer no direct nutritional benefits. So one might wonder: Why use them if you can lose them? One big reason is cost.

Artificial colors often are cheaper, brighter and more stable than natural plant-based colors, explained Bob Petrich, CEO of St. Paul, Minn.-based Suntava, which extracts a natural color from a proprietary purple corn. Another reason — whether a virtue or deception — is that added color can make not just junk foods but also nutritious ones, such as salmon, look more appetizing. Their presence isn’t always obvious. Many yogurts, cereals, fruit snacks and juices contain them — even Jell-O vanilla pudding uses yellow 5 and 6. “Artificial colors are in nearly everything, including most prescription and over-the-counter drugs,” said Shauna Young, a naturopath who works with children and adults with autism spectrum and attention disorders (NoHarmFoundation.org). “I find it particularly offensive that they are so prevalent in chewable vitamins aimed at kids.” In countries that have different dye regulations, food companies routinely substitute natural dyes for artificial ones. The CSPI cites Nutri-Grain bars. In Britain they contain natural colorants. In the U.S., synthetic. Here, as suspicions have grown, more

products at grocery chains — not just at Whole Foods and Trader Joe’s — are using plant or vegetable colorants such as beet juice, turmeric, paprika, purple corn or annatto (from a tropical tree’s seed). Recently introduced Simply Fruit Roll-Ups, in Wildberry flavor, list juices from carrots and blueberries for color. One shelf away, regular strawberry Fruit Roll-Ups list FD&C red 40, yellows 5 and 6 and blue 1 as ingredients.

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FDA to Take Another Look at Artificial Food Colorings

Bill Hogan /Chicago Tribune/MCTA bowl of frosting with color dye added is pictured. Some believe that these common food, drug and cosmetic dyes can exacerbate behavioral disorders in children, as well as possibly contribute to allergies and cancers

That’s How the Cookie’s Colored

Holidays and birthdays might call for a colorfully frosted cookie

or cake. We tested India Tree Natural Decorating Colors, $18 (surlatable.com and indiatree.com), to see if the results would stand up to conventional food color. The India Tree trio of red (from beet juice), yellow (from curcumin) and blue (from red

cabbage) cost more than typical food colors. They delivered spring pinks, yellows and violets to our

sugar cookie icing, without adding a discernible flavor.

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