November/December 2012 by Jason Groggins

CUTTING EDGE FUNCTIONAL FITNESS November/December 2012

Columbus Training Special

Best of the Best

LOCAL SPOTLIGHT FEATURING ZACH GALLMANN FEMALE FITNESS FEATURING KATE LONSINGER AND BROOKE PRUDDEN EXERCISE OF THE MONTH: BARBELL LATERAL LUNGE

You asked and we delivered. Check out 14 of the best personal trainers in town.

SEE ALL 14 INSIDE 11 ATHLET

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ÂŠ Kimberly Potterf Photography

(Left to Right) Back Row Jen Borman Personal Training by Jen J.L. Holdsworth The Spot Athletics Mike Davies Mike Davies Fitness Mitch Potterf Ohio FitClub Steve Pittroff PHIT Personal Training Center Jonathan Weiss Baseline Fitness Middle Row Arnold Coleman CEO at Healthy Outlook Worldwide Brittany Thress Jacked Fitness Kari Hoyda Llifetime Fitness Mark Cannella Olympic Lifting Coach

columbus training special

Michelle Ladd Human Form Fitness Seated Rebecca Black Bexa Body Fitness Kate Lonsinger Llifetime Fitness Rokki Bonner Personal Fitness Navigators

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FROM THE EDITOR

Publisher & Editor-in-Chief Brian Saunders 614.599.0993 bsaunders@11athletics.com

Creative Director

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Jason Goggins jgoggins@11athletics.com

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Silly trainers. My arms are WAY bigger than yours!

Editor Ellen Fishel

Contributors

Personal Trainers Can Cure Disease Sixty percent of the adult population has a disease. So what do we do to help them? We give them a pill. A new national study from UCLA has shown nearly 75 percent of patients hospitalized for a heart attack had cholesterol levels that would indicate they were not at high risk for cardiovascular harm based on current national cholesterol guidelines. So are the guidelines wrong or the drug companies too focused on another check? Statins, the highest prescribed drug in the world and used to treat high cholesterol, has turned into a $15billion-a-year business. It seems, in this case, our physicians’ hands are somewhat tied. In recent years, prestigious medical journals such as the Journal of the American Medical Association and The New England Journal of Medicine have published articles suggesting C-reactive protein (CRP*) tests may be a more important indicator of heart disease risk than LDL cholesterol. So why do physicians not order a CRP test along with your cholesterol test? Could it be that CRP is not typically covered by insurance and there is not currently a prescribed drug specific for CRP? You can can figure it out for yourself. Personal trainers are often seen as less credible than most other doctors and therapists when it comes to treating disesase – but why? Trainers have a more vested interest in a client’s health. They are typically able to see them on a weekly basis; they chat about life, work, family. Doctors see you once a year and have usually have no idea of your daily stresses. A good personal trainer can change lives and cure disease naturally — without a prescription. *CRP (C-reactive protein) is protein It’s a special kind of medicine called hardwork and motivation. It’s a strong statement. But it’s true. Can you remember the last time your physician did not tell you to eat right and exercise? Exercise is and always has been the best medicine. It just doesn’t pad the drug industry’s wallets.

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Not quite ready to change your life? Then be prepared to pop another pill. After all, in a recent poll by USA Today, 93 percent of people say yes to exercise but in reality only 17 percent are doing it.

found in the blood, the levels of which rise in response to inflammation. Recent research suggests that patients with elevated basal levels of CRP are at an increased risk of diabetes, hypertension and cardiovascular disease.

Nathan Traucht Terry Philbin Valarie Hannahs David Ryan Kate Lonsinger Rebecca Black Erin Collins Sue Markovitch Brian Botzman J.L. Holdsworth Mark Cannella Terrell Campbell Anthony Donskov

Advertising Inquiries bsaunders@11athletics.com

ON THE COVER: Arnold Coleman, Mitch Potterf and Kari Hoyda Photo © Kimberly Potterf Photography

11athletics Magazine P.O. Box 91332 Columbus, OH 43209

www.11athletics.com ©2012 by 11athletics, LLC. Reproduction of any content, in whole or in part, without written consent of publisher is strictly prohibited. “11athletics” is a registered Trademark of 11athletics, LLC and is published bi-monthly and distributed throughout Central Ohio. All rights reserved.

GET FUNCTIONAL 9 10 Life Changes Can Happen at Any Age

12 Docs Keep Office Active with Fitness Competition 13 Everything You Need To Succeed in Fitness and Weight Loss 14 Effective Training

Barbell Squat Thruster

15 Exercise of the Month

Barbell Lateral Lunge

Why the HCG Diet is Dangerous to Your Health

CHAARGE What You See is What You Get

16 Nutrition Benefits of Breakfast 18 Health Insulin Resistance Diabetes

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20 Women’s Fitness Creating Inspiration 24 Biomechanically Speaking

ASTYM

26 Athletic and 50

3 Training Myths of Those Over 50

28 Female Athlete of the Month

page 20

Beth Siracuse

30 Happy Trails

Three Creeks Metro Park

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FEATURE 33

33 Columbus Training Special Best of the Best: You asked and we delivered. Check out

14 of the best personal trainers in town.

ATHLETE ADVICE 38 39 Are You Supplementing Correctly 40 Functional Strength Training for Endurance Athletes 42 The Death of Athleticism in America 44 Double BOSU Six Ways to Take Dynamic, Active Balance to the Next Level 46 48 50 53

Olympic Weightlifitng 5 Exercises Your Trainer Can’t Do Seals and Shoulders: A Balancing Act Local Spotlight - Sponsored by OxyWater

Local Athletes Making Waves in High School, College and the Pros

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page 16

page 26

56 The S[core]cher

Raise Your Metabolic Activity to Maximize Your Fat Loss

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GET FUNCTIONAL NUTRITION Excuses, excuses, everyone has one. There are many more benefits to eating breakfast each day than there are excuses, so read on to find your new reason to eat breakfast daily. 11 ATHLETIC 11 athletics

Whether you are preparing for a workout, in season training/competition or just trying to get a jump on the work/school day, eating breakfast is an absolute must. It takes about 130 grams of glucose (energy) for your brain to function and our main source of glucose is in the food we eat. Eating a healthy breakfast provides the energy our mind and body need to function every day, from sitting in an office or classroom to running a 5K or strength training.

General Benefits of Eating Breakfast: 1. Increased energy and alertness

2. Proper intake of essential nutrients and breaking the fast Think of breakfast this way… “Break the fast”, it has most likely been a good 9-12 hours since you have last eaten and your body is in a fasting state. Eating breakfast gets the metabolism burning again and ensures you get the right supply of nutrients. 3. Prevents over eating and promotes healthy food choices

Benefits of Breakfast:

4. Provides fuel or recovery for morning workouts allowing you to maintain higher intensity or promote quick recovery.

Quick Ways to Fuel Up and Start your Day

Some people are unable to tolerate eating before a workout, especially in a time crunch first thing in the morning. Breakfast can come after your workout and serve as your recovery meal as well.

In a survey completed last October by the NPD Group (a global market research firm), 31 million people or about 10% of Americans reported they do not eat breakfast. The survey also showed that age was a major factor the younger the person the more likely they were not to eat breakfast every day.

Quick Healthy Breakfast Ideas for On the Go

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If you are reading this and are also in the non-breakfast eating group you may recognize some of the most common excuses:

Studies show that those who skip breakfast are more likely to be overweight. Skipping any meal often forces the body to overcompensate at the next meal and make up for missing calories to maintain balance. The lack of balance in calories can often lead to poor decision making, especially when it comes to making healthy meal choices. High fat, high calorie meals are more likely to be consumed by those who skip meals.

We are all on the go; don’t let lack of time be your excuse for missing breakfast anymore with these quick and easy ideas. So you aren’t a breakfast eater, start with small changes, our bodies learn new eating patterns rather quickly.

1. I don’t have time

• Try a glass of low fat milk (soy or almond milk are great too) and a piece of fruit

2. I’m not hungry in the morning or I don’t like breakfast foods

• Slice of toast with peanut butter, small banana and a glass of low fat chocolate milk

3. I can’t work out on a full stomach

No time to sit down and eat cereal?

4. I’m on a diet

• The evening before: Pack up 1 cup your favorite

• 8 oz of Low-fat yogurt ( Greek or regular) topped with ¼ cup of low fat granola and blueberries

whole-grain cereal in a sandwich bag, pour 1-2 cups of low fat milk in a travel mug and toss in a medium piece of fresh fruit for a high fiber, low fat, protein breakfast.

• Hardboiled egg, wheat toast or English muffin and ½ cup 100% fruit juice or fresh fruit

• Try to avoid sugar coated cereals these are likely to spike your blood sugar and leave you wanting more since they are generally low very low in fiber and protein.

• 1 slices of left over veggie pizza, small piece of fruit and low fat milk. (Yes, last night’s healthy food left over’s can be breakfast, especially for those who do not care much for “breakfast foods”)

Pre-made breakfast sandwiches: Quicker and healthier than your local fast-food restaurant

• You can make as many or as few as you want.

• Left over pasta with chicken and veggies with a glass of low fat milk

• Top a whole wheat English muffin with 1 egg & 1 egg white or 2-3 egg white omelet with low fat cheese, tomatoes, peppers, onions (any diced veggie you like).

• Energy Bar (look for bars high in fiber and moderate in protein), small piece of fresh fruit and 8 oz of low-fat milk or yogurt.

• Add cooked Canadian bacon or low fat turkey sausage patty

• Bowl of whole grain cereal (bran based is a great choice), ½-1 cup of fresh fruit and low fat milk.

• Let cool then place in a sandwich bag and refrigerate.

• Whole wheat frozen waffle sandwich: sliced banana and peanut butter or light cream cheese and strawberries between 2 toasted frozen waffles.

• Grab and go the next morning (1 minute in the microwave before you head out the door should be enough), add a piece of fruit and a glass of low fat milk to round out your nutrients.

• Whole-Grain bagel with low-fat cream cheese or peanut butter and ½ cup of fresh fruit

Contributed by Valarie Hannahs MS, RD, LD, NASM-CPT

-2) moothie (serves 1

Breakfast S

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A recent study by the Mens Health Advisor highlighted that overweight men can change their testosterone levels through healthy lifestyle changes. Researchers assigned 891 overweight men to a lifestyle treatment program that consisted of 150 minutes of moderate-intensity exercise plus a lowcalorie, low-fat diet. When the study began, a quarter of the men had low testosterone levels. After a 12-month follow-up period, men in the lifestyle group had lost an average of 17 pounds, and their testosterone levels had risen 15 percent. 11athletics recommends a low-calorie diet combined with regular exercise may help boost testosterone levels in men and therefore improve their functional life.

Breakfast is essential for everyone no matter your level of fitness. Start your day off on the right foot to making more healthy choices, no excuses.

Not great about preparing ahead of time… here is a list of foods that can make a fast breakfast anytime:

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Stay Young vs. Grow Old

l, here y to get in your morning fue Smoothies are a great wa ngs. ipe for those early morni is a quick make ahead rec urt ½ cup low fat vanilla yog 1 ripe banana, sliced fresh or frozen 2-4 cups of berries, ll e orange or apple work we ½ cup 100% fruit juic der chocolate whey protein pow 1 scoop of vanilla or add some wheat germ For a little extra fiber nd blender and refrigerate, ble Add the ingredients into the ooth, serves 1-2. the next morning until sm

Slideboard Leg Curls vs Typical Leg Curls Exercises like leg curls train the muscles in a pattern never used in sport or in real life. In fact, the tendency to train the hamstrings in a nonfunctional manner may explain the near epidemic occurrences of hamstring strains seen in professional sports, as well as in everyday activities like pick-up basketball, recreational softball leagues and jogging. The glutes are your body’s most powerful hip extensor; the hamstrings are second. Because we generally do little with our butts, the glutes are often very weak. As such, it’s important to perform movements that strengthen them as well as the hamstrings. An exercise that can do just that is slideboard leg curls. Because the knees are bent during this exercise, the hamstrings aren’t able to contribute as much and the glutes are forced to become the prime player. 17 11 ATHLET

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GET FUNCTIONAL HEALTH

Insulin Resistance Diabetes 11 ATHLETIC 11 athletics

If you are having trouble losing weight, then you may have insulin resistance diabetes or IR. This is a form of diabetes where the body fails to respond to the hormone insulin. Failure to obtain an accurate diagnosis of this condition will result in an inability to lose weight by normal attempts of diet and exercise. If left untreated, the patient can be at serious risk for obesity and many serious medical conditions including diabetes mellitus type 2, atherosclerosis (hardening of the arteries), heart attack and/or stroke. Insulin acts like a vacuum cleaner â&#x20AC;&#x201D; it removes sugar from the blood stream and places it into the cells to be used as energy. When the condition of IR is

present, the insulin vacuum cleaner isnâ&#x20AC;&#x2122;t working and the sugar is not removed from the blood stream.

The failure of sugar removal from the blood results in damage to the blood vessel walls. High blood sugar levels prevent the body from using fat storage as a primary energy source during longer duration exercises. A typical exercise pattern noted by most people will allow the burning of fats after approximately 5 minutes of constant exercise. Anyone suffering with IR will not burn fats normally. Their body is constantly drawing energy from the excessive blood sugars floating around. The main causes of IR are diet, genetic factors, disease, some medications and a sedentary lifestyle. Diet is the main cause of IR and is commonly associated with the ingestion of HFCS (high fructose corn syrup), saturated fats, trans fats, polysaturated fats, high starch diets (high gluten or potato) and foods that are high glycemic index foods.

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High starch diets result in an excessive production of insulin, which over a period of time causes the body to become resistant. A simple candy bar will spike your insulin for 5-15 min. A

large serving of bread will elevate your insulin for more than 3-4 hours. The actual mechanism associated with HFCS is still being studied, but it appears to be linked to the bypassing of the liver and the recognition of the sugar causing a short-circuit in the insulin production. Alcoholic drinks sweetened with HFCS are specifically harmful to the individual and quickly show a trend toward IR. Eating lots of saturated, polysaturated, monounstaturated and trans fats results in higher levels of visceral fat. This actually results in an inflammatory condition that causes whole-body insulin resistance. Once the body has turned IR into type 2 diabetes, the use of Omega 3s is not as useful. Getting the right diagnosis starts at your physicianâ&#x20AC;&#x2122;s office with a simple blood test. Fasting insulin levels and glucose tolerance testing are both major indicators of the IR. Glucose tolerance testing determines how quickly your body will remove blood sugar. The treatment of IR begins with the low glycemic diet. The main improvement with most IR individuals is from the removal of many of the starchy foods and foods that spike insulin, such as candies, cakes and other high sugar foods. In some extreme cases, medications such as metformin, exenatide (from the saliva of the Gila monster) and thiazolidinediones will improve insulin resistance. Different drugs have different mechanisms of action. Depending on your particular body type, results of your blood test and your dietary habits, a physician will have to determine which medication would be best for you. Some trial and retesting is likely necessary.

GET FUNCTIONAL HEALTH

Typically, standard aerobic exercise does not benefit the IR patient. Most will have to participate for more than 2-3 hours before the blood sugar drops low enough to actually begin the fat burning process. This is extremely taxing to the body and often results in mental fatigue as well as other physical complications. Interval training produces the best format of response from the IR patient. Any type of exercise shows some degree of improvement with reversing the insulin resistance, but interval training provides the clearest successful response. Improvement has been shown in many individuals by training as little as one day per week. The improvement is exponentially increased as the individual improves his or her physical activity. Interestingly enough, the whole issue of IR helps answer an age-old question relative to eating prior to working out. When someone ingests a drink or food that has a lot of sugar associated with it, the body doesn’t begin the normal process of burning fats in the usual 5-10 minutes. The higher blood sugar content often results in a limitation of the fat-burning process, and the body can literally store more fats as a result of the higher blood glucose. Many people are seeing success with the proper treatment of IR. One of my patients, Ginger, had successfully lost 30 lbs in six months, but her weight stayed the same for the next six-eight months. Once she had a blood test and was diagnosed with IR, she was prescribed medication and lost an additional 40 pounds in fewer than three months.

Contributed by Dr. David Ryan

Why the HCG Diet is Dangerous to Your Health 11 ATHLETIC 11 athletics

As a certified health coach, many people ask me questions about various diet programs — most recently, the HCG Diet. The HCG diet involves taking injections or oral drops of HCG (human chorionic gonadotropin), a hormone found in the urine of pregnant women, coupled with strict nutrition requirements to achieve fast, significant weight loss.

• Reducing your muscle and bone mass a l s o exposes your body to immune deficiencies, opening the door to a variety of chronic health issues.

Advocates of HCG claim it will suppress hunger and trigger the body’s use of fat. Based on those who I spoke with who have taken it, it did suppress their hunger. Additionally, the program directs participants to eat unprocessed whole foods to complement their efforts. This sounds like a good start, and many said they lost weight quickly on the program. Unfortunately, they also said that they gained it back.

• As soon as you end the program and return to healthful levels of calorie and nutrient consumption, you will regain the weight you lost due to your reduced metabolism.

Why did this happen? • The HCG diet allows participants to eat only 500 calories a day. I assure you that even if you chose to eat 500 calories of Twinkies a day and nothing else, didn’t work out and didn’t take the HCG, you would lose weight fast … at least in the beginning. However, before you run out to the store to stock up on boxes of Twinkies and gear up for a quick fix to all of your weight loss woes, there is a hefty price to pay. Read on… • Eating only 500 calories a day is not enough to sustain health. As a result, the body will resort to not only burning fat, but also muscle and even bone mass to meet its needs. • Reducing your muscle mass will lower your metabolism and the number of calories your body can burn in a day.

• Reducing your caloric intake to this drastically low level will throw the body into starvation conservation mode – another decimating impact to your metabolism.

• HCG is a hormone. Taking a hormone is risky business and comes with serious health dangers, including blood clots and increasing your risk of certain cancers, from prostate to breast cancer. • The FDA has declared HCG diet products to be “illegal.” While no one likes to hear it, there really is no quick fix to weight loss that won’t destroy your health in the process. Yet the permanent and healthy solution at its core is very basic – eat right and be active. I would also add eat real and make sure you sweat during your activities on at least five days a week for 30 or more minutes. Make an honest commitment to these, and you’re 90 percent of the way there.

Contributed by Teresa Harlow, a certified health coach, and owner of Toucan Foods in Lewis Center, Ohio.

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WOMEN’S FITNESS

Creating Inspiration 11 ATHLETIC 11 athletics

Kate Lonsinger demonstrates a medicine ball squat to throw and joins NPC Bikini Competitor Brooke Prudden on the following page. .

There are two types of people in life: those who inspire and those who get inspired. I like to create those individuals who inspire others.

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It takes mental, emotional and spiritual growth to truly reach one’s physical potential. Most people sell themselves short. They set the bar low because they are afraid of failing. Physical greatness comes with stretching our minds and bodies into what is possible. It’s my job to help clients discover their potential, as every single person has the ability to be physically great. What they need is a specific strategy to get them there. Once my client reaches his or her general health goals, the real Clothing provided by

Easton Town Center

work begins. I dig until I find what makes someone tick and then relentlessly push them toward a competitive objective. Whether it be 5K races, CrossFit or figure competitions, each person has held or holds a secret physical aspiration. Why not go for it? When I meet with someone for the first time, it’s important for me to understand every detail of his or her daily life as it pertains to health. The better understanding I have of a client’s lifestyle, the more the program will be tailored for his or her needs. It is my job to help that client figure out his or her work and rest balance so he or she is successful long term. Each of my clients has a slightly different program that he or she follows based on his or her strengths and weaknesses, nutritional needs, psyche and goals. However, I do have a few general fitness beliefs I apply to almost everyone: 1. Cardiovascular exercise six times per week. I believe cardiovascular health is the foundation of all fitness. The mode of cardiovascular activity should consistently change: 100 wall ball, 5-mile run, 100 burpees, 3K row, 30 minutes on step mill, to name a few. Who cares if you have 3 percent body fat if you can’t even run a mile!

2. Eating every three hours. This keeps the body burning food as fuel rather than storing it as fat. It is amazing how the human body can transform by tweaking diet alone.

Strength Work Overhead Squat

Cool-Down 1) Scorpion Chest Stretch

3. Stretching after every workout AND yoga practice at least one time per week. Injury WILL occur if a good flexibility program is not in place. 4. Weight Training three times per week minimum for general health and four times per minimum to reduce body fat and/or gain muscle. This can be in the form of CrossFit (one of my favorite workouts) or more traditional weight training.

2) Pigeon Glute and Hip Flexor Stretch

I like to train my clients in a CrossFitstyle workout with a little more volume added in for cardiovascular and fat burn benefits. Here is an example of a typical workout I would have my clients do:

Warm up: 1-mile run at 80 percent (should be under 8 minutes - if possible) Strength Work: Overhead squat 10 x 15, 15, 10, 10, 10, 6, 6, 6, 3, 3 reps done on the minute every minute. Increase the dumbbell weight every set. WOD (the most intense part of the hour): As many rounds as possible in 15 minutes 1. Six clapping push ups 2. Nine overhead walking lunges (25/45lb plate) 3. 12 V-ups (abdominal exercise) Cool-down: Group stretch 10 minutes 1. Scorpion chest stretch with arm extended and variation with hand behind head 2. Pigeon glut and hip flexor stretch 3. Pigeon quad stretch 4. Hurdler back and hamstring stretch 5. One leg downward dog stretch for calves, lower back, hamstrings and shoulders 6. One leg seated crossover stretch for glutes Kate Lonsinger BS, CSCS, NASM PES, CPT klonsinger@lifetimefitness.com

3) Pigeon Quad Stretch

WOD 1) Clapping Push-ups

4) Hurdler Stretch

2) Overhead Walking Lunges

5) One Leg Down Dog Stretch

3) V-ups 6) One Leg Seated Crossover Stretch

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FEATURE

columbus training special

14 Motivators, Coaches, Gurus, and Influencers 11 ATHLETIC 11 athletics

The group gathered at The Spot Athletics in Grandview to talk strategy, nutrition and training philosophy.

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FEATURE

Expert Training: 11 ATHLETIC 11 athletics

11athletics presents some of the top trainers in the Columbus area.

If you have a great trainer, you love them. You tell everyone about them. They can take you on your worst day and turn it into your best. A great trainer can inspire you, empower you and lead you to levels you thought you would never achieve. A great trainer can improve your life and in some cases, save your life. Today, there is more confusion than ever about what to do, what is effective and what is safe. From the top to bottom, health experts continue to search for the best method for a strong, functional and healthy lifestyle. Despite this, one thing has always remained consistent. Exercise is and will always be the best medicine. Take it daily. 11athletics is proud to present some of the top trainers in our area. We certainly will not give up our search in helping you seek out and find the best of the best in our city. If your trainer is not here, let us know about it. Our mission is to lead the horse to water. From there it is up to you to drink.

Mark Cannella Olympic Coach, Senior Coach Certified and Level 1 Lead Instructor for USAW

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Columbus Weightlifting (CWL) teaches explosiveness through the Olympic lifts. We work with athletes of all sports to develop a foundation of power and strength by using safe and effective lifting techniques when performing the snatch and clean and jerk and their derivatives.

Mitch Potterf NASM-PES, CF Level 1, USAW 740.972.9715

Your food should heal you. Your workout should challenge you. Your people should support you. You can have results or you can have excuses. The common denominator in all of this is you. Quit pretending your “reasons” are anything other than excuses. Do the work, now! “I like Mitch because he is uncomplicated. A lot of people treat fitness like rocket science. Not Mitch. Just do the work. It’s that simple.” - Drew Collins

Training specialty: Olympic style weight lifting

Training Specialty: CrossFit

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“Mark Cannella has an amazing eye for technique and detail. He was instrumental in my making the 2012 Olympic team.” -Holley Mangold, 2012 Olympian

Michelle Ladd www.HumanFormFitness.com 614.487.1440

Michelle and The Human Form coaches specialize in precise exercise prescription and lifestyle design based on extensive assessments and personal goals. Exercise and food are their drugs of choice, and individualization is the key to attaining true health and wellness. If you’re not assessing, you’re guessing. We don’t guess! “The Human Form is the best holistic health and fitness studio in Ohio. Michelle’s passion for holistic health and functional exercise is contagious. Their knowledge in exercise physiology, nutrition and coaching has no comparison, and I can highly recommend them even if the patient has health problems.” — Eric Serrano, M.D. Training specialty: Holistic health and fitness

Jonathan Weiss Baseline Fitness Human Performance Center 614.716.8664 www.Baselinefitness.com Jon@baselinefitness.com Whether you are a pro athlete or someone who is first starting to work out, the benefits from weight training backed with scientific testing are endless. I focus on teaching people proper nutrition, form, breathing and posture all while creating overall strength in the body. The use of weights, Bod Pod, resting metabolism and V02 max testing, helps me guide a client’s progress. The gains my clients make are not only visual. I have seen many become more driven, confident and live a healthier lifestyle. My time in bodybuilding and strongman has taught me the importance of setting goals. Collaborating with clients and learning about their aspirations is essential for us to have a positive experience. “In the first few months working with Jon, I put on 11 pounds of lean muscle mass. As I have continued to gain size and strength, I’m now putting up weight I never thought I could. Looking back over the past year, I know I could not have accomplished this without Jon’s expertise. I recommend Jon to everyone who is serious about reaching their fitness goals.” — Mike Stuart Training specialty: Strength and conditioning

Rokki Bonner www.myrokki.com 614.207.7170

I meet clients where they are in life. I set the bar, then we (client and I) set the bar higher. It’s about connection — we go from inspire to inspiration. I don’t believe in one methodology as the be all and end all. I believe in whole body and mind integration. It’s a lifestyle, not an appointment. People, passion, purpose and results are the reasons I love what we do! “Racquel has been my personal trainer for some 15 plus years. In that time, I have become more aware of what I need to do to maintain a level of fitness that I am comfortable with. I owe that 100percent to Racquel and her great sense of caring for me, her client.” – Leslie Malkoff Training specialty: Functional fitness/metabolic fat loss.

Jen Borman BA, ISSA www.personaltrainingbyjen.com 614.920.0441

Jen’s has a natural, easy connection with people that truly sets her apart. Jen’s in-home studio is the perfect setup for those who may not feel comfortable in a gym setting. She’s known for a high level of client support. She texts and emails to make sure they are staying on track and provides advice from everything from healthy recipes to the perfect pair of sneakers. Jen creates individualized programs that focus on strength training, core work and cardio — the perfect blend for a functional, healthy body. “Jen is the best hour out of my day.” — Cory Williams Training specialty: Women’s health and fitness

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FEATURE Mike Davies mikedaviesfitness.com 11 ATHLETIC beefcakedavies@aol.com 11 athletics

The Fitness Factory approach is one that takes into account each person’s goal with that persons health as the main priority. We use an athletic style of training coupled with what I refer to as esthetics training. We utilize a diverse style of weight training coupled with the proper nutrition, supplementation, cardiovascular and anaerobic training to achieve an athletic and esthetically pleasing body. Training is both mentally and physically challenging for all. “It’s simply stated: Hard work beats talent when talent doesn’t work hard. Mike truly teaches us how to pursue, believe it and achieve it. The commitment and dedication he gives to his clients is reciprocated and reflected in how hard we work and how successful we are. It is amazing to work with someone that genuinely wants you to succeed at your goals both physically and personally.” — Delores Burlingame Training specialty: Physique specialist

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I believe that true fitness is all encompassing. Every fitness program should include a cardiovascular, flexibility and strength element that is practiced regularly. The human body is extremely smart and adaptable. A fitness program needs altered consistently within each fitness element to be productive. Sound nutrition is the foundation of all fitness and wellness. Without a clean, well-rounded, whole food diet, any fitness goal is hampered. “Kate is everything you would want in a personal trainer - she truly cares about your individual goals and creates a comprehensive plan to help you achieve them. Kate will hold you accountable and her workouts will constantly push your body and mind to new thresholds. If you demand as much of yourself as she does of you, there is no doubt you will see the results.” — Brad Cain Training specialty: Taking everyday people and turning them into athletes

I believe in teaching people to love their bodies, live a healthy lifestyle and get fit their own way. Individualized training focusing on health separates me from other trainers and programs. Be happy. Be healthy. Be fit.

Rebecca Black 614.895.0345 www.bexabodyfitness.com www.prettylittleceliac.com

Kate Lonsinger BS, CSCS, NASM PES, CPT klonsinger@lifetimefitness.com

“Rebecca has an uncanny ability to match my goals to my abilities, along with my body type and age, for the best results. She’s a real cheerleader that motivates with a smile!” — Louise Elliott

Steve Pittroff CPT, CSCS, CF-L1 Owner PHIT Personal Training Center Marysville, OH

My role in improving my clients’ quality of life is that of an educator, motivator and designer of personalized fitness programs. I stress the long-term health benefits of improving one’s strength, flexibility and cardiovascular fitness, which invariably lead to better appearance, performance, positive outlook on life and enhanced self-esteem. “Steve and Anna Pittroff helped me achieve more than just my original goal of losing 30 pounds, They helped me take back my life.” — Chris T., Marysville Training specialty: Purposeful training. Helping people live mobile, functional, vibrant lives.

J.L. Holdsworth The Spot Athletics

J.L.’s knowledge of biomechanics, energy systems and adaptive strength make him one of the most sought after coaches in the country. J.L. focuses on building the complete athlete from the ground up, allowing his athletes to be faster, stronger and more durable than their opponents. “I have known J.L. Holdsworth for over 10 years. His ability to take the complex and make it simple is second to none. He is someone who I continue to use as a resource to this day. I highly recommend J.L. Holdsworth to any athlete who wants to be able to optimize their full potential.” — Mark Uyeyama, head strength and conditioning coach, San Francisco 49ers Training specialty: athletes, strength and conditioning

Brittany Thress BA, CPT, CSN Jacked Fitness brittanythress@yahoo.com

I train to meet the needs for my client’s body. I push them in all aspects, i.e. strength, power, endurance, etc. I like to start with conditioning the heart. With proper circuit training, most people will have developed a strong foundation to improve and achieve great results. Everyone is different; some people can handle more than others. It is important to test their capability and use fundamental progression from there. As a mother of twins, I have struggled with getting back into shape. I spent six months in the gym wandering around, attempting workouts with no results. Then I met Brittany. After three months working with her, my mind and body have transformed into the woman I never thought was possible, even before having twins! — Kelly Warrens

Arnold Coleman CEO at Healthy Outlook Worldwide

Kari Hoyda BS, NASM-PES, ACE-CPT, ISSA-CFT khoyda@lifetimefitness.com 614.764.1144 ext. 312

I attribute my personal and my clients’ success to a well-rounded program that includes correct form in strength training, flexibility movement and cardiovascular activity. It has taken me more than 20 years and working with a variety of clients to create this system. Each client’s fitness goals are unique, from swimming the English Channel to participating in the Ironman, to simple weight loss. My favorite aspect of training is watching my clients become empowered and learn body awareness so that they may set and meet personal goals on their own.

I like to work full circle with my clients. It’s about first building a solid foundation with education so my clients live a proper, healthy, balanced lifestyle that encompasses exercise, nutrition, sleep, stress management, hormonal balance, etc. So much can be going on in a person’s body that just counting calories and hitting the gym probably won’t work. It’s about understanding your body as a tool and really knowing how to get your metabolism functioning at its maximum capacity so clients see the absolute best results.

“Arnold was an influential leader in my collegiate career at OSU in helping me understand that success wasn’t going to come easy. I spent many hours with Arnold privately, outside of the program, training, learning about diet and supplementation and about myself. From my time with him, I was able to lay a solid foundation in my physical fitness and mental toughness that led me to an All-American season and becoming OSU’s first Rimington Trophy winner/” — LeCharles Bentley, former collegiate and NFL player

“I truly believe that if I had not been introduced to Kari when I joined the gym, I would’ve stopped going within a couple months of signing up. She motivated me, she never made me feel embarrassed about how out of shape I was, she knew just how hard to push me, and she inspired me to want to push myself farther. I consider myself very fortunate to have met Kari when I did, and I will be forever grateful.” — Alana Kitch

Training specialty: Corrective movement, rehabilitation, sports-specific training

Training specialty: Metabolic conditioning and functional fat loss 37 11 ATHLET

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ATHLETE ADVICE 1) BOSU Box Jump 11 ATHLETIC 11 athletics

• • •

Make sure the BOSU is secured to the plyo box Spring from one BOSU to another while keeping balance A 18-inch to 24-inch box is recommended for starters

2) BOSU Power Thruster to Lateral Hop • • •

Begin in squat thrust position Spring both feet on to center of BOSU Lateral hop from round BOSU to upside down BOSU

3) BOSU Lateral Feet Drill with Rope Whips

Double BOSU Six Ways to Take Dynamic, Active Balance to the Next Level

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Athletes never play balanced. Imagine driving to the hoop, leaping and getting pushed by the defender and still finishing the shot. Picture dribbling toward the goal at full speed and at the last second cutting and striking the soccer ball into the back of the net. Think about running though the line and being tugged on by lineman and hammered by linebackers and safeties, but still finishing the run. Consider losing balance on a steep flight of stairs and being able to balance yourself before you risk potential injury. Simple BOSU drills will teach the body awareness in space necessary to complete these tasks. More complex BOSU exercises will teach athletes to adjust and respond faster by forcing a more complex neuromuscular response to the associated muscle fiber. Live a little, won’t you?

• • •

Space BOSUs about 12 to 18 inches apart Attach a power rope to the middle of a fixed/secure object Work laterally and back through the BOSU while whipping the rope

4) BOSU Burpee with 180 Degree Hops • • • •

Begin in burpee/plank position Spring both feet up on individual BOSUs Immediately spring up into the air spinning for a complete 180 Drop back into burpee position

5) Double BOSU Overhead Squat • •

Place BOSUs on top of one another as shown Get a balanced stance on top of the flat BOSU

• Perform overhead squat with bar

6) BOSU Row to Lateral Stability Press • • • •

Wrap a exercise band around a fixed object Place one BOSU 2 to 3 feet away from fixed point Place other BOSU about a foot behind and lateral to the other BOSU In order: Row, step (one leg) and press

1) BOSU Box Jump

3) BOSU Lateral Feet Drill with Rope Whips

2) BOSU Power Thruster to Lateral Hop

4) BOSU Burpee with 180 Degree Hops

5) Double BOSU Overhead Squat

6) BOSU Row to Lateral Stability Press

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ATHLETE ADVICE

Olympic Weightlifting 11 ATHLETIC

Are these valuable exercises missing from your strength and conditioning program? 11 athletics

already know, most machine-based programs are far from modest, incorporating several large and obscenely expensive machines and specialized versions of their ilk. By contrast, Olympic-based programs embody simplicity at its finest. The use of the quick lifts has also been brought back from the dead here in the U.S. by CrossFit members’ interest in performing and promoting functional movements and by several college sports programs. Some such programs include the women’s volleyball strength and conditioning program led by Cam Davidson at Penn State and football programs like those at LSU and Alabama that work hard to incorporate the explosive lifts into their programs. Pro football teams such as the Indianapolis Colts are also realizing their potential with the use of the quick lifts in their programs to develop that competitive edge. Olympic weightlifting programs, when developed and implemented properly, are able to enhance athletes’ power output better than any other strength program by optimally reinforcing existing neuromuscular pathways and creating and developing new ones. Dr. John Garhammer has been cited in many weightlifting studies and articles spanning several decades, including in the current United States Weightlifting Federation’s Level 1 Coaching Certification Course on the dramatic difference between the power output of the “quick” lifts compared to that of their powerlift cousins. Personally, I compare it to

the power of the Chevy Cobalt vs. a Chevy Corvette: no comparison at all. Olympic lifting requires total-body, functional movements to push the feet through the floor and provide force all the way to the explosive finish of the lift, while supporting a tremendous poundage. In fact, a lifter performing the Olympic-style version of squats such as the back, front and overhead squat will learn to push his or her shins forward while squatting between his or her heels. This is much like any athlete does on his or her chosen playing field of choice, which fits right in to the modality of the Olympic lifts. Developing the strength, power and explosiveness in an athlete is tantamount to a game-changing run back of a punt or kickoff. The momentum that changes from plays like those is very similar to performing the Olympic lifts — an explosive drive of the feet through the floor and a change of direction as the athlete jumps down underneath the barbell as the bar travels upward. The athlete’s objective to pull the bar high enough so he or she can pull beneath the bar with his or her fists/forearms while maintaining the vertical plain of the torso as he or she receives the weight. Olympic weightlifting is now a program favorite, and I expect it to last a long time here in the U.S. and continuing to gain popularity abroad due to the great benefits. Seek out a qualified person to show you how to perform the lifts or take an instructional course to learn more. You will find quickly how the explosive nature of the lifts will fit right into your program.

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Olympic weightlifting has been around much longer than its popular and perhaps better-known contemporary cousins — powerlifting, bodybuilding, strongman and the like — but the Olympic lifts are now roaring back with a vengeance. This type of strength training is transformative and will turn your body into an explosive machine. The term “Olympic weightlifting” refers to two classic movements, the snatch and the clean and jerk, which were featured in the first modern Olympic Games in 1896 and are still contested in the Games today. The first lift, the snatch, involves wide hand spacing and requires the lifter to bring the bar from the floor to overhead in one continuous motion. The second lift, the clean and jerk, is a twostage exercise in which the lifter first “cleans” the weight by lifting the bar from the floor to the shoulders and then “jerks” it overhead by driving it into a locked-out position. The snatch and clean and jerk are often referred to as the “quick lifts” due to the speed and explosiveness with which they must be performed and in turn develop in the lifter. Requiring little more than a barbell, bumpers and squat racks, the snatch and clean and jerk are regaining popularity in the United States in no small part because of their minimal equipment footprint and price tag in the gym. Even the world’s Bugatti of Olympic weightlifting equipment, handmade in Sweden by Eleiko Sport, can accommodate a comprehensive, world-class strength and conditioning program for a fraction of the cost and floor space required of even a modest machine-based program. And as you likely

Contributed by Mark Cannella, Olympic coach, senior coach certified and level 1 lead instructor for USAW