Fit941 May-June Edition by DeWayne Thomas a Media Co.

MAY/JUNE â&#x20AC;˘ 2015

magazine

Mastering the Warm Up

Fat Blaster or Risky New Fad?

Healthy Eating Guide

2015

High Intensity Interval Training

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maga zine

SECTIONS 08 PUBLISHER'S NOTE 10 941 PULSE 12 ATHLETE PROFILE

“Don’t Let This Happen to You...

Common Exercise Injuries"

14 SUCCESS STORY

12 20 TRAIN

24 HEALTH 30 COMPETE Presented by Paul H. Lento, MD

• Triple Board Certified in Physical Medicine • Fellowship Trained • Sports & Spine Rehabilitation • Musculoskeletal Ultrasound • Physician for U.S. Marathon & Olympic Teams Wednesday, May 20, 2015 5-6:30 pm Studio South Fitness 55 S Palm Avenue, Sarasota (Entrance & parking off MiraMar)

RSVP (941) 365-4584

32 PROFILE 34 FUEL 36 PLAY 38 HEALTH

40 LEAN 42 BOOMER 44 KIDS 46 RACES & EVENTS 48 CLASS CALENDAR

FIT941.com

CONTENTS

MAY/JUNE 2015

ARTICLES 20 HIGH INTENSITY INTERVAL TRAINING

fat blaster or risky new fad? by C.R. Rollinger

Indulge in..

GlowING

Beauty

24 WHY EVERYONE NEEDS

customized medical care

by Jenny P. Wilkins

25 HEALTHY EATING GUIDE 30 NAVY SEAL OLYMPIC & SPRINT TRIATHLON AT SIESTA KEY BEACH by C.R. Rollinger 32 EVOLUTION OF A FITNESS POWERHOUSE by Roscoe Marley

34 THE POWER OF PROTEIN by Kyle O'Connor

36 BEACH WORKOUT mix it up a bit

38 LOOKING TO IMPROVE SPORTS PERFORMANCE AND RECOVERY? try injection therapy

by Kyle O'Connor

by Suzi Harkola

40 FEEL THE AFTER BURN 36

42 MASTERING THE WARM-UPE by Rae Ann Darling Reed 44 KIDS SUMMER CAMP when school is out, camps are in session by Roscoe Marley

by Roscoe Marley

Emily F. Arsenault MD, FAAD Medical Director

941.487.2580 glowdermspa.com

Located in Lakewood Ranch

Exclusively at Arsenault Dermatology

MayIJune 2015

on the cover

publisher's note ver the past several months, my team and I have had the extreme pleasure of entrenching ourselves deep within the fitness scene in Sarasota and Manatee counties. Although this involves much effort, the tasks are so enjoyable that it hardly feels like work.

OurTeam

Publisher l Stephen Lusko Editor l Kyle O'Connor

Calendar Editor l Cid DeStefano Graphic Design l Michael Paladino Shannon Barret Magazine Layout l Jenny Thompson Events Coordinator l Lisette Riveron Contributing Writers Jenny P. Wilkins Kyle O'Connor Rae Ann Darling Roscoe Marley Suzi Harkola C. R. Rollinger

On March 11th, one of our own local athletes, American Ninja Warrior competitor and parkour legend, Josh Hill (on the cover of Fit941 magazine’s premiere issue), had a very serious motorcycle accident. He needed help, so Fit941 magazine teamed up with Whole Foods Sarasota for the first ever Whole Fitness event. The outpouring of support from the fitness and health and wellness communities at this fundraiser was truly overwhelming. Fitness clubs and studios that didn’t even know Josh personally insisted on being a part of the event. We combined fitness demonstrations and vendor booths with beer tastings and free food from Wholefoods, and also raffled off big prizes donated by local businesses. We really saw the best of our fitness pros here in the 941 and ultimately, raised money for a great cause. We have also had the opportunity to sponsor and support many local fitness events like the Ringling Bridge Run, the Sarasota Music Half Marathon, Scrubjay 5k, YMCA Superbowl Y-Tri, and we even presented the first race of our own called the Hug-a-Tree 5k at this year’s EcoFest, which was an enormous success. We’ll be sponsoring events at Benderson Park, supporting grand openings of new fitness clubs, as well as keeping people up on events in the community related to healthy eating and weight loss. You can watch us every Tuesday night on SNN channel 6 news for our Suncoast Slimdown with Andy Hill, during which we showcase some of the many fitness clubs and studios to choose from in the 941. It’s just such a satisfying thing to be involved with, and we truly feel lucky to have such a wide variety of different types of fitness facilities. Whether it’s boxing, HIIT, yoga, cycling, CrossFit, dance and Zumba, running—you name it—we’re there and we’ll bring it to you every day, every week, every month. The fitness world is constantly changing, so stay tuned. We don’t miss a beat, so you that you never miss out! Always on the Move,

Fit Media LLC 835 S. Osprey Ave., Unit 110 Sarasota, FL 34236 941-538-7237 © 2015 Fit Media, LLC. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Fit 941 is a free publication owned by Fit Media, LLC and distributed locally by If you would like copies placed at your business please call our offices at 941-538-7237. We do not necessarily endorse the views expressed in the articles and or advertisements, nor are we responsible in any way for the products and services advertised or promoted within these pages. For information on this or other printed publications produced by Fit Media, LLC.

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READY TO GET IN THE BEST SHAPE OF YOUR LIFE? • Bored with the same old workout grind? • Want to get fit while having fun and making some new friends while doing it? • Do you want to workout somewhere where “everybody knows your name.” • Interested in trying Bootcamp, Spin, Yoga or CrossFit, but didn’t want to drive all over? If you answered yes to any of the above questions, you owe it to yourself to check out the NEW CrossFit Bradenton. We are a family owned and operated world class fitness facility centrally located in the Samoset area of Bradenton between Lakewood Ranch and Bayshore Gardens. With our recent expansion into our brand new 7,500 square foot facility, we are also expanding our fitness offerings to meet the needs of our growing membership. In addition to CrossFit, we will now soon be offering Spin / Extreme Cycling, Bootcamp, Yoga and even Chiropractic Care. We’ve partnered with some of the Sarasota and Bradenton area’s very best instructors to lead these classes / services to make sure your experience is first class. So whatever your flavor of fitness is, come on in and check us out to see how we can help you meet your individual fitness needs. From now through June, your first Spin or BootCamp class is free to try.

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MayIJune 2015

Sarasota SUP Championships Innovative Blood Management Program

ounded in 1973 and based in Bradenton, Florida, Coastal Orthopedics is home to 16 orthopedic surgeons and pain management physicians who maintain hospital affiliations with Blake Medical Center, Manatee Memorial Hospital, and Lakewood Ranch Medical Center. The new blood management program, headed by Joint Replacement Specialist, Dr. John R. Ayres, has led to a major reduction in the number of transfusions performed during joint replacement procedures at Manatee Memorial Hospital. What does this mean for patients? Less invasive procedures, for one, which will allow patients to avoid the risks associated with transfusions. The program will also reduce the amount of blood used, lowering costs for both patients and providers. Physicians in the area had been considering similar strategies for some time, but Dr. Ayres was the first to suggest creating a standardized protocol for local physicians. The program went into effect last spring, and phenomenal results have followed. In the first quarter of 2014, before the program began, Dr. Ayres performed nine transfusions. After implementing the program, he performed only eight transfusions for the remainder of the year. “Blood transfusions aren’t nearly as benign as we once thought,” Dr. Ayres says. “With transfusions, the recipient’s system may react to substances in the donor’s blood, which places them at a higher risk of infection.” He notes that the National Institutes of Health has found the rate of infections from transfusions can be as high as 17 percent. For more information on Dr. Ayres and Coastal Orthopedics, visit CoastalOrthopedics.com.

10 FIT941.com

he 3rd Annual 2015 Sarasota SUP Race Championships will once again take place on Siesta Key Beach on Saturday, June 20th. Stand Up Paddleboarding is not just an enjoyable recreational activity, but also a competitive sport, and some of the best paddleboarders around will descend on America’s number one beach to show their stuff. So whether you plan to compete or just want to watch, come enjoy a fun day of races, entertainment, and food. This championship evolved from the Sarasota SUP Race Series, but growing demand made it necessary to form a single full day event. 5k, 10k, and Grom races will occur in the morning and the “SUP Rodeo” in the afternoon. The afternoon will also feature competitive fun for all ages and ability levels. There will be Team Sprint Races, Obstacle Courses, Live Music, Food, Cold Kona Brews, as well as Board and SUP Equipment Demos. These demos will include Adult Paddle and Kids Paddle. Race competitors and volunteers pair with children and educate them on the key basics of Stand Up Paddleboarding, while adults are free to try out different brands of SUP boards. In addition to all of this, there will be over 40 Surf and SUP Vendors and some amazing raffle prizes. This event is without a doubt one of the best opportunities to experience what truly makes Sarasota so special. Come out and enjoy the fun, whether you’re a seasoned Stand Up Paddleboarder or looking to try it out for the first time. For more information on this event or to sign up please visit SarasotaSupChampionships.com.

Revelry Pub and Grill: Sarasota’s Newest Healthy Cuisine Hotspot

f your exploration of Sarasota's healthy eating world hasn't yet brought you to Revelry Pub and Grill, now is a great time to discover what it has to offer. Revelry prides itself on serving what they like to call "junk-free cuisine,” always using antibiotic free chicken, Harris Ranch burgers and steaks, wild caught seafood and fish. Gluten friendly menu and vegetarian options are also available. Additionally, they serve 32 Craft beers on tap and are renowned for their famous craft beer bread. Revelry Pub and Grill has embraced the Paleo lifestyle and knows firsthand how difficult it is to eat out following this protocol. Therefore, they are excited to announce that a new Paleo menu will be available starting in June. Revelry Pub and Grill is getting ready to roll out its spring and summer menu, and will be featuring several exciting new items, including a wild, deep water Argentinian shrimp with artisan lettuces, red and yellow tomatoes, avocado and cucumber noodles served with a house made orange vinaigrette. A new ahi tuna is also coming seared with a black sesame crust and served with soy glaze, wasabi sauce, and Asian cucumber noodle salad. When you’re hungry for something fresh, healthy, and delicious, look no further than Revelry Pub and Grill. Revelry Pub and Grill is located on 3005 University Parkway in Sarasota. Please call 941355-1218 or visit RevelryPubandGrill.com for more information and to book reservations.

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Sports Medicine Acupuncture Combining the training of Traditional Chinese Medicine with western medical protocols to assess, treat, rehabilitate, and prevent injury related to exercise and participation in sports. Treatments are especially helpful with nagging chronic pain and post-surgical rehabilitation. It also produces excellent results for pre-event preparation and post-event recovery. We are also proud to offer Chiropractic care, K-laser therapy, and stretching to assist in treatment and recovery of an injury. These therapies, along with acupuncture, offer a unique approach to treatment and when used in combination offer profound healing.

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MayIJune 2015 11

Athlete Profile Studio South Fitness to Unveil New Personal Training Software

Sha'la McMillan Record Breaking Female Weightlifting Powerhouse! This is Sha’la McMillan, a sophomore from Palmetto High School. This girl pictures what a victory feels like in her head—the excitement and rush of adrenaline by lifting that weight successfully. Then she takes a paint brush and paints the words on her bedroom wall. She paints, “I will break all the records!” Then she does it. This is the law of intending, the law of attraction in its most pure form. This past December, 15 year old Sha’la competed in the American Open weightlifting tournament in Washington, DC, and came back home with 3 national records under her belt. She is the current record holder of a lift called the snatch, where she lifted 82 Kilos (180 lbs), the clean and jerk where she lifted 105 Kilos (231 lbs), and the combined total of the two lifts a record of 187 kilos (412 lbs). WOW! Her coach, Tyler Peacock, owner of Full Circle Performance in Bradenton, has this to say about her: “She’s got the genetic potential to be the best female weight lifter of all time, EVER! On top of that, she is one of the most driven human beings I’ve ever known. With those two things, genetics and drive— there’s no doubt she will go down in the history books as one of the greatest… I’m lucky to coach such talent.” Sha’la is a great example of somebody taking their natural abilities, serious drive and determination, allowing herself to be coached, and then truly doing something amazing….at 15 years old. We should be extremely proud that she’s a FIT 941er!

tudio South Fitness, located on 55 South Palm Avenue in downtown Sarasota, is known for its top notch Personal Training, excellent facility, and huge variety of group classes. Soon, it will also be recognized for utilizing an intriguing piece of technology in order to give members even more. Studio South Fitness trainers currently follow an extensive protocol while assessing clients, and in the near future will do this with a newly developed tracking software, creating a program that is what General Manager, Michael Brigger, calls, “the most medically based personal training you can do.” Right now, the software is in a beta stage, still being tweaked and perfected so as to give members an unrivaled personal training experience. Many clients coming to Studio South Fitness are dealing with injuries, and this new software will allow trainers to help them understand not only how to heal, but also learn why the injury occurred and how they can prevent future ones. Studio South Fitness continues to show why Sarasota Magazine selected it as ‘one of the best’ for 2014. For more information on Studio South Fitness call 941-365-4584 or visit StudioSouthFitness.com.

Celebrate! You Live in the Happiest Place in the U.S.

allup-Healthways, an American research-based consulting company, released its annual Community Well-Being Rankings, ranking the North Port-Sarasota-Bradenton area of Florida number one in well-being out of the 100 largest metro areas in the United States. As they do every year, Gallup-Healthways conducted over 176,000 interviews with adults in all 50 states, giving each state an index ranking based on five criteria comprised of things such as enjoying what you do every day, having loving and supporting relationships in your life, financial stability, community pride and satisfaction, as well as levels of health. The Northport-Sarasota-Bradenton area received an index score of 64.1 out of 100. Coming in second was Urban Honolulu, Hawaii, followed by Raleigh, North Carolina in third. The lowest well-being score of 58.1 was given to Youngstown-Warren-Boardman in OhioPennsylvania With its ideal weather, perfect beaches (Siesta Key was recently named the number one beach in the country yet again!), rising real estate values, and countless recreational opportunities, North Port-Sarasota-Bradenton receiving the top ranking should really come as no surprise. Yeah, you live in paradise. It’s okay to brag. To see the complete list of well-being communities, visit Well-beingIndex.com.

12 FIT941.com

Endurance House Grand Opening

ndurance House, the increasingly popular triathlete full service franchise, will be opening a new location in Bradenton early this summer! Endurance House is the first specialty franchise specifically geared toward the multi-sport endurance athlete, combining traditional retail sales with proprietary training, fitting, and coaching programs. This all encompassing approach allows Endurance House to meet the needs of triathletes from true beginner to the most advanced. In fact, people with no endurance sport experience whatsoever are encouraged to stop in. What novices will find is a very welcoming environment and all of the equipment and guidance they’ll need to get going. Endurance House Bradenton also hopes to establish a large presence in the community. They will hold weekly fun runs, offer training groups and club groups, and plan to partner with local endurance sport organizations like the Sarasota Storm Triathlon Club. Also, vendors will visit periodically for demos on new products and services. The grand opening is planned for late June. There will be a raffle with many exciting prizes, so don’t miss out.

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Endurance House Bradenton will be on 5434 Lockwood Ridge Road in South Bradenton. Please visit EnduranceHouse.com for more information.

Paddleboarding in Paradise

ou’ve probably seen them glide by along the shore while at the beach, standing on a surfboard and propelling forward using a paddle, and thought to yourself, “That looks like fun. I’d love to try it.” Well SurfIt USA wants to teach you how, and offers a variety of ways to get going, including exciting trips to some truly incredible locales such as Alaska, Hawaii, and new this year, Costa Rica. Operating in Sarasota for the past three years, husband and wife owners, Aaron Pollard and Karla Gore, have been paddling and travelling for over 10 years. Not only does SurfIt USA offer classes in both Stand Up Paddleboarding and Stand Up Paddleboarding Yoga, they also offer teaching certification classes for both. SurfIt USA also trains those looking to learn traditional surfing and also kayaking, and hosts camps for children and teens during the summer. Standup Paddleboarding classes and tours take place daily, generally one in the morning and another in the afternoon. Their website calendar provides all necessary details and prices for classes and rentals, as well as information about the yearly trips to, as Karla says, “Some of the most beautiful places in the world.” Private tours and training can also be scheduled on an individualized basis.

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Visit SurfitUSA.com for more information and call 941-952-8245 to secure equipment rentals and sign up for classes!

All Richard’s Foodporium® franchise locations are independently owned & operated.

MayIJune 2015 13

Success Story Fast N Fresh Opens New Location

he hardest part of eating healthy for most people is without a doubt meal preparation. Finding time to shop is problematic enough, given the average person’s hectic lifestyle, so carving out the minutes or even hours to create healthy meals for you and your family, and then clean up, can feel next to impossible. That’s where a place like Fast N Fresh comes in. Its motto is ‘The Cure for the Common Salad,’ but besides countless salad options, they offer wraps, soups, and sandwiches.

Typical Story with a Not-so-typical Ending Meet Suzanne Treadway Silverstein. Her story is very easy to relate to in terms of the kind of shape she was in after having twins a couple of years ago. Unfortunately, women usually pack on pounds during a pregnancy, then they are very wrapped up in taking care of the newborn and sometimes find little time, or energy. To get back to the gym and start exercising. After about two years of slowly continuing to gain more weight following the birth of her twins, she just woke up one day, wrote herself out a list of weekly fitness rules…and then followed them. The biggest was “NO MORE JUNKFOOD!” It’s not always easy to have your fridge and pantry full of super nutritious foods. Next rule was to make it to at least three bootcamp workouts per week with Stephen and Claire Kelley from SKF at Real Fitness Sarasota. She always tried to make it to more, but religiously made it to three workouts. Suzanne was consistent and dedicated, worked really hard and continues with these same weekly fitness rules to this day. She’s lost over 55 lbs with this simple strategy and is truly an inspiration to anybody who feels like they just can’t find the time, the energy, or the right coach to get fit again. Way to go girl! When we asked for her 'before’ pictures, her answer was understandable. “I was so unhappy with my shape at that time, I rarely got in front of the camera.” We totally get it!

Fast N' Fresh allows you and your family the ability to eat healthy while on the go. The new location is right in downtown Sarasota, their third in the area. The other two are in Lakewood Ranch and University Town Center. Visit the new store, located at 32 South Osprey Avenue in Sarasota. For more information and to place advance orders to this store go to EatFastnFresh.com or call 941-702-2900.

Legacy Trail Extension Approved by County

egacy Trail, a nearly 11 mile paved jogging and biking path in Sarasota County, was approved for extension on April 1. Presently, the trail runs between Sarasota near Palmer Ranch and Venice, built on a former railroad corridor. The extension will add to the trail north of Palmer Ranch into downtown Sarasota, putting the Legacy Trail at about 20 total miles. Community support for the extension, first proposed in 2013, is strong, with over 120,000 people enjoying the trail each year. Despite this support, and the project’s recent approval by Sarasota County commissioners, the issue of funding remains the largest obstacle. At an estimated $30 million, and with the country already expecting budget shortages, there is no guarantee that ground break on the extension will occur any time soon. To offer support or get more information visit FriendsoftheLegacyTrail.org

14 FIT941.com

Vertical Ventures Opens in St. Petersburg

ertical Ventures rock climbing gym has opened a second Florida location in downtown St. Pete, spurred on by the success of their Tampa location. Before Vertical Ventures arrived, the area most definitely had a dearth of indoor rock climbing facilities. Their goal is to make the sport of rock climbing accessible to everyone, giving them a reputation for having some of the most balanced gyms around. From beginner to expert level, you’ll find multiple courses that will test your skills. The St. Petersburg gym will offer many great features, such as 40 foot tall routes, 10,000 square feet of climbing, 80+ climbing lines, and a training area with weights and cardio. So if you’re looking for a safe and exciting adventure, as well an alternative workout, check out Vertical Ventures! Vertical Ventures in St. Petersburg is located on 116 18th Street South, right next to the Pinellas Trail. Visit VerticalVentures.com for more info.

Learn the Proper Running POSE at CrossFit LWR

n Saturday, June 6, CrossFit Lakewood Ranch is holding a free POSE Running clinic from 10am to 11am at its 5261 Paylor Lane location. The clinic will be led by Rachael Colacino, CrossFit LWR’s Endurance Coach, and will focus on how POSE can help you maximize your running performance and efficiency, prevent injuries, and correct common running faults.

What is POSE Running? Developed in the Soviet Union in the 1970’s, POSE Running quickly spread to the rest of the world, popular within American fitness culture by the 90’s. There are four main characteristics to this method: maintain an S-like body position with a slight bend to knees; lean forward from the ankles to employ gravity in a positive manner; pull or lift the feet under the hips and not behind the buttocks; the ball of foot must land under the body (your GCM or General Center of Mass). Rachael’s workshop will include a detailed introduction to POSE Running theory, POSE skills and drills, and a workout to reinforce and build proper movement patterns. All ages are welcome, although sign up is required beforehand! This can be done at CrossfitLakewoodRanch.com. Come dressed to run.

Elevate Your Game Our goal is to help you achieve yours. At New Balance, our job is to aid athletes in their pursuit of excellence, whether that means helping professional athletes set records and win medals, or propelling everyday athletes to achieve a new PR, run their first 5K or just to live a more healthy and active lifestyle. Our products are the perfect blend of function and fashion, giving you the performance technology you need and the style you want. Visit one of our locations today and experience the professional fit that ONLY New Balance Sarasota and New Balance University Park offers.

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MayIJune 2015 15

Support Healthy

Weight Management

The Sarasota IV Lounge Opens Inside the DaSilva Institute

Meta -28™ 30 servings per jar

This high-protein shake delivers more than 20 essential vitamins and minerals along with a unique seed extract from the West African food plant Irvingia gabonensis IGOB131. Meta-28 is vegetable and grain sourced and contains only the highest quality, certified authentic Irvingia gabonensis extract. With diet and exercise, Meta-28 is an important part of a healthy weight management program. GLUTEN FREE/non-GMO proteins Use as directed by your health care professional.

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he majority of us are in a constant state of toxicity, malnutrition and dehydration—and we don't even know it. Environmental toxins, high-stress lifestyles, illness, and poor diets paired with damaged digestive systems deplete our supply of vitamins and nutrients on a daily basis, setting us up for chronic conditions and disease. And we never truly drink enough fluids, making dehydration the #1 cause of aging and fatigue and a leading cause of disease.

Because traditional medicine often adds fuel to the flame instead of offering a solution, the Sarasota IV Lounge decided to open the area's first wellness bar, located right in the heart of downtown Sarasota. Their relaxing lounge offers intravenous vitamin cocktails and shots that naturally maximize health, prevent illness and reverse disease, each personally designed by Dr. DaSilva with potent blends of pure, preservative-free vitamins, antioxidants, nutrients, and hydration. Even the healthiest bodies are only able to absorb about 50% of the vitamins and hydration taken orally through food, drink and supplements. The Sarasota IV Lounges uses IV drips that bypass the gut, delivering essential nutrients and fluids directly into the bloodstream for quick and easy 100% absorption at high doses that would never be tolerated orally. This allows the body to detoxify, nourish, and rehydrate cells from the inside out for dramatic, long-lasting, and often instant results. The Sarasota IV Lounge is located at 1250 South Tamiami Trail #203 in Sarasota. For more information visit SarasotaIVLounge.com or call 941-388-0940.

Home to the Fountain (Pen) of Youth!

41 Wellness, a sports injury treatment and fitness company located at 4921 Ringwood Meadows in Sarasota, is now offering a noninvasive facial therapy called Eclipse MICROPEN Elite that is guaranteed to remove wrinkles, dark spots, and scars. Dr. Deena Hackett, co-owner along with husband, Dr. Joseph Hackett, markets the treatment’s use of micro-needling technology as a way to “revitalize your skin’s natural ability to heal itself.” MICROPEN Elite, new to 941 Wellness in March, has already garnered excellent customer feedback, and is a great new alternative to the Mei Zen acupuncture cosmetic treatment 941 will continue to offer. The cost of treatment depends on the individual, as age and skin type are factors that determine what course to take. Some customers have noticed improvement after just one session, but the best results occur following three to six sessions, spaced four to six weeks apart.

YourFitnessSupplements.com Visit 941Wellness.com for more information or call 941-377-4325 to speak with Dr. Deena! 16 FIT941.com

Don't Let This Happen to You...

Get serious about your fitness success!

Common Exercise Injuries

earn some of the most common exercise injuries and how to prevent them on Wednesday, May 20th from 5-6:30pm at Studio South Fitness. Dr. Paul H. Lento of Sarasota Orthopedic Associates will be the guest lecturer for this informative session. Dr. Lento, who is a physician for the U.S. Marathon and Olympic teams, is triple board certified in physical medicine, fellowship trained, and considered a top area authority on sports and spine rehabilitation. Studio South Fitness is located at 55 S. Palm Avenue in Sarasota. To RSVP for this exciting seminar call 941-365-4584.

CrossFit Bradenton Set to Expand

rossFit Bradenton is growing in more ways than one! Not only are they moving into a new facility (just 100 feet from the present one) with double the space at 7,000 square feet, additional classes and programs will also be available. Owners, Paris and Beth Vannata, as well as the rest of CrossFit Bradenton’s training staff, couldn’t be more excited for the upgrades.

group fitness classes, private and small group personal training sessions available

941.961.3271 definitionfit.com

The extra 3,500 square feet will allow CrossFit Bradenton to offer much more than the typical CrossFit gym. To start, Chiropractic treatments will be available by appointment. Also, Bootcamp and Spin classes will be available as an add-on for current members or as separate programs for non-members. Bootcamp. The MondayThursday planned Bootcamp classes won't involve any barbell movements, primarily a body weight exercise program, but don’t think that means it will be anything less than high intensity. CrossFit Bradenton also has equipment like kettle bells, medicine balls, tires, heavy ropes, and sledgehammers, sure to challenge your muscles in ways you never thought possible. Spin cycling classes will be of the traditional variety, set for Mondays, Wednesdays, and Fridays. The massive new facility gives patrons a CrossFit experience unlike any other. The sheer amount of space will also allow for increased Open gym time, athletes able to work on their own while traditional classes take place simultaneously, the same for Bootcamp and Spin classes. So grab your wrist wraps and Oly shoes and check out the exciting new CrossFit Bradenton! CrossFit Bradenton’s new address will be 3210 59th Dr E, Unit 103104, Bradenton, FL 34203. For more information visit CrossfitBradenton.com or call 941-405-0023. MayIJune 2015 17

Mind Body Spirit Makeover THIS 28 DAY PLAN EBOOK WILL GIVE YOU THE TOOLS TO: • Follow your dreams • Sculpt a sexy bod • Earn more money • Eat delicious food • Build a healthy lifestyle Become the happiest, healthiest, and strongest version of yourself. Join the Sexy Transformation Challenge community. Upload your progress pictures and videos to social media and #sexytransformationchallenge for a chance to win really cool prizes! I have made significant lifestyle changes and feel much healthier and happier. Special thanks to Margie Pargie for everything you do. You are a constant inspiration for mind, body and spirit! My mind is decluttered and my goals are concretely set! -Tara Glenn Go to MargiePargie.com to purchase your instant download 56 page e-book. Take $5 off with coupon code: Fit941

Sarasota Fitness Community Rallies for Josh Hill

n March 11, 2015, local Parkour legend, Josh Hill, was in a motorcycle accident that nearly took his life. In fact, it would have likely killed anyone lacking the body movement skills and control Josh spent many years cultivating, and helping others to do the same. To aid in his recovery, people from all around the area and even out of state came together, led by the Sarasota Fitness Community, and through raffle prizes and donations, raised over $3,700 for Josh at two separate events. The first, a joint endeavor between Fit941 Magazine and Whole Foods, took place on April 10th from 6 to 9 pm right outside Whole Foods in downtown Sarasota. The free beer tasting, delicious food, and many vendors added to the enjoyable evening, but the main draw was the exciting 10 minute demos from many local health and fitness clubs including Orange Theory, CrossFit Lakewood Ranch, Definition Fit, and Synergy Fitness. The last to perform were members of Sarasota Parkour Facility, a place that only exists because of Josh Hill’s influence. The Parkour devotees stunned the on looking crowd by traversing slack lines, doing back flips off of boxes, and essentially twisting and jumping like circus acrobats. On Sunday, April 12th from 12 to 5 pm, Fitlorenzo Training Center in Palmetto hosted a Ninja Warrior type event. Josh often came to Fitlorenzo, working relentlessly to perfect his Parkour movements. After Josh’s accident, his close friend Ed Lorenzo, owner of Fitlorenzo, knew he had to find a way to help, and so teamed up with Sarasota Parkour Facility. The event at Fitlorenzo allowed adults and children to play, train, and experience what the Ninja Warrior sport is all about. After this, a three stage competition began for teenagers and adults. Josh even made a surprise appearance, thanking the crowd for their incredible support. The success of these events brought something positive to an unfortunate situation. People had fun, learned about the many health and fitness options right at their fingertips, and most importantly, were able to help someone in need. Donations are being accepted through a local company for Josh Hill's reocvery. To donate, visit SkimCity.com/Josh.

18 FIT941.com

Adventure to The Remote Costa With an Exotic Stand Up

Paddleboard Vacation

Rica

November 6th - 10th 2015.

November 11th - 16th 2015. SUP Yoga Certification Take your SUP Yoga practice further with SUP YOGA Teacher Training in beautiful Costa Rica, Combining the best of yoga teacher training, waterman skills training and the experience of a SUP Yoga professional for the best SUP Yoga Teacher Training program you can find.

Coming soon!

Baja California

Sup Yoga Stand Up Paddleboard (SUP) yoga is a great way to enhance your yoga practice. Instead of a mat, we use a board, the slightly unstable surface working your musculature system in a different way than a regular practice. And what could be more peaceful than doing your asanas while in calm waters completely surrounded by nature.

NaPali Coast Kauai Paddleboard adventure to the remote and untamed segment of Kauai called the Na Pali (Many Cliffs) coast. Humpback whales, tropical birds, and dolphins are just a few of the treasures.

NaPali Coast Kauai

PaddleboardAdventures.net

HIGH

INTENSITY INTERVAL TRAINING

Fat Blaster or Risky New Fad? by Kyle O’Connor

20 FIT941.com

ike most people, you probably get bored at the gym on occasion, but a method of training long known to runners has made its way into the mainstream and can add some serious spice to your routine. High-Intensity Interval Training (HIIT) is a form of cardiovascular exercise that involves alternating short periods of intense anaerobic exercise with short recovery segments. High-Intensity Interval Training first gained notoriety in the 1980’s after British athletics coach, Peter Coe, decided to take a new course in training his son, track star Sebastian Coe. Inspired by German doctor Woldemar Gerschler’s 1930’s research, as well as the 1950’s work of Swedish physiologist, Dr. Per-Olof Astrand, Coe guided his son to various world track records and gold medals in the 1500 meter at the 1980 and 1984 Olympic Games. What makes HIIT unique is its ability to force the body to continue burning fat long after the workout has ended. This ‘Afterburn Effect’ is achieved through EPOC or Excess Post-Oxygen Consumption (for more on the Afterburn Effect see this month’s Lean article).

High-Intensity Interval Training is about raising the heart rate for a short period, then recovering for a short period. But this isn’t ‘recovery’ in the traditional sense. You don’t get to plop down on the gym floor with your water bottle like you’re going to want to do. You perform the same exercise at a much slower pace, switch to a non-cardio movement, or simply catch your breath. For example, you could alternate sprints on a treadmill with pushups or sprints with walking. Japanese researcher Izumi Tabata conducted a famous study that showed 20 seconds of maximum effort cycling followed by 10 seconds of low intensity cycling for four minutes provided the same benefit to VO2 max (maximal aerobic capacity) as 45 minutes of slow paced cardio done four times per week. So what’s the best way to get started with High-Intensity Interval Training? Should you try to do it on your own or take a class somewhere that offers HIIT? Let’s start with a couple simple do-it-yourself workouts. The first is Tabata (yes, named for Izumi Tabata), a four minute workout that is sure to leave you exhausted. Exactly what

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High-Intensity Interval Training is about raising the heart rate for a short period, then recovering for a short period. But this isn’t ‘recovery’ in the traditional sense. You don’t get to plop down on the gym floor with your water bottle like you’re going to want to do. exercises you do is entirely your choice; you just need to work as hard as possible for 20 seconds, then rest 10 seconds. Do this for eight rounds. Another HIIT workout you may already have experience with is Spin cycling. Alternating hard effort with short rest periods, as with the Tabata model, will offer the same benefits. There are some advantages to doing HIIT in a group class setting, such as learning how to properly warm your body up. This is especially important for HIIT. Injuries are far more likely to occur during intense exercise, and by not thoroughly preparing your body, you’re asking for trouble. Classes also offer direction. Countless High-Intensity Interval Training programs exist, and there are many theories on what is best, variations cropping up continuously. Because of this, it’s easy to get lost. In a class setting, you get the benefit of your trainers’ years of experience and accrued knowledge, and by trusting their lead, it allows you to focus on what’s important— working your behind off! Moreover, classes can provide a burst of motivation, pushing you well past your preconceived limits. There’s nothing like a little friendly competition to get you going. The most popular programs incorporating HIIT right now are without a doubt CrossFit and Orange Theory. CrossFit

has become synonymous with the word ‘intense,’ amassing hordes of advocates (and critics). Each class is broken into three phases: warm up, a strength workout, and the WOD (workout of the day). The warm up is meticulous and extensive, as the work ahead is no joke. The strength workout is generally an Olympic movement performed with a barbell or dumbbells, usually preceded by some mobility exercises to keep athletes flexible and allow them to safely perform every motion. CrossFit is known for having consistently fresh workouts, so the WODs are rarely repeated. These 5-20 minute workouts are very often of the HIIT variety, or include this methodology within the workout. Co-owner of CrossFit Lakewood Ranch, Aaron Weedo, says, “When used properly, HIIT can have benefits that most athletes would long for: increased strength, stamina, and overall fitness. No one thing cures all, however. Like anything, change is always best, but high-intensity bouts thrown in throughout a program can elicit some pretty unique and sometimes staggering results.” Orange Theory is a program specifically built around HIIT, and employs technology in order to maximize how many calories you can burn after the workout ends. Each person wears a heart rate monitor that lets them know if they are in the ‘Orange Zone’—84% of maximum—or not. Getting to 84% of your maximum heart rate takes a lot of effort, so this is why the core of Orange Theory is High-Intensity Interval Training. This type of exercise, however, is not without potential risks. Michael Brigger,

22 FIT941.com

General Manager of Studio South Fitness in Sarasota, believes HIIT is by far the best manner to get yourself in shape “if you do not have any pre-existing injuries or injury concerns.” Studio South Fitness offers HIIT as part of its many programs, but urges its members to approach this type of exercise with caution. Michael has seen an increase in the amount of injured coming to his gym in the last few years, during the same time HIIT has exploded in popularity. In his experience, people fare much better with HIIT if they go through a foundation building phase first. They can progress further and faster than by jumping right in. Is High-Intensity Interval Training right for you? No one seems to dispute the fact that it is certainly one of the best ways to burn huge amounts of calories. What you must do is decide on your fitness goals before starting a program, whether it is yoga, running, Olympic lifting, or something like HIIT. Be honest with yourself. Are you still hampered by past injuries? Have heart concerns? Dealing with other health issues? These are important things to consider, and critical to share with any trainers you choose to work with. Almost all programs can be scaled to fit your current level of health, appropriately challenging yet not dangerous. So get out there and get fit, and if you determine that High-Intensity Interval Training is something you want to try, be prepared to sweat!

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CUSTOMIZED MEDICAL CARE by Jenny P. Wilkins he ambulance arrives at the ER. Several hospital staff members receive a gurney carrying a man, the victim of a gunshot wound. The attending surgeon takes one look at him and says, “This man needs a hysterectomy!”

How ridiculous would that be? Surgeons know that each case is unique. Every human body is different. Sure, there are similarities, but every individual is composed of a myriad of chemical and mechanical functions that flow together, balanced in a symphony of complex patterns where form fits function with more harmony and perfection than even the most imaginative creations of humankind. Today, modern medicine is taking another look at how we treat disease. Applying the same principles used in the operating room, nutritional medicine is starting to focus more on the individual. Different people have different needs. Not everyone requires or will even benefit from the same diet. Neither are they deficient in the same vitamins, minerals, and amino acids. Variations in body chemistry cause thousands of diseases, each with a group of symptoms that often require a number of pharmaceutical products just to help a patient achieve a quality of life that is tolerable. The future of medicine reaches beyond simply treating symptoms. Now, we seek to eliminate the cause of the disease. Genetic drugs are being custom made to repair DNA in ways that can completely eradicate any sign of specific genetic diseases. The shocking truth, 24 FIT941.com

however, is that many chronic diseases originate with the body’s failure to absorb specific nutrients and amino acids, as well as existing hormone deficiencies, whether due to a lack of specific substances in the diet or the aging process of the human digestive system. AgeVital Pharmacy works with practitioners to design a treatment program to return the body to its optimal performance. Recognizing that every person is unique, we are taking advantage of modern technology to discover the specific needs of each of our clients. One size does not fit all. Using sophisticated laboratory testing, lifestyle and medical history assessments, and physical examination performed by a licensed Practitioner, we can provide a view into the body’s cellular metabolic processes. This is where the fight against many chronic diseases begins. Chronic illnesses like cardiovascular disease, inflammatory bowel diseases, autism, MS, fatigue, obesity, neuro-psychiatric disorders, musculoskeletal disorders (such as arthritis and fibromyalgia), autoimmune diseases, Hepatitis C, diabetes and certain types of cancers are all being treated with proactive medicine. Not everyone has the same disease. Each person has unique nutritional and hormonal needs. Why guess when you can know? Join the future of medicine. Learn how to prevent and reverse disease causing problems. Find out what your body is lacking and do something about it. With AgeVital Pharmacy you can get the nutritional and hormonal supplements you need to help your body achieve its optimal performance. It’s time to stop taking someone else’s supplements. Take your own.

Healthy

Consumers are finally starting to demand absolute transparency when it comes to the food they plan to put into their bodies, and for good reason. Food has the power to fuel, nourish, and heal us; everything we consume, including beverages, has an effect. You want those effects to be positive not negative, and the first step in achieving this is to know what ingredients are in the foods you eat and the liquids you drink and to be aware of potential allergens. Below is a Healthy Eating guide. Use it to quickly identify which stores in the area provide the options you need, such as food that is locally grown, gluten free, grass fed, low calorie, organic, paleo, contains probiotics, raw, vegan, and vegetarian. When your mouth is dry and your stomach growls, this guide will tell you the nearest store that is able to satisfy your dietary needs.

Locally Grown

Gluten Free

Grass Fed

Low Calories

Paleo

Probiotics

Raw

Vegan

Vegetarian

MayIJune 2015 25

SaraFresh Juice

941.914.5515 • SaraFresh.com 1655 Yummy Parkway, Orlando, Fl 32822

SaraFresh Juice is the oldest existing raw, cold-pressed juice source in Sarasota, specializing in juice cleanses. SaraFresh’s recipes are dietician approved and DELICIOUS! Owner Lynn Morris is committed to using the freshest locally grown organic produce in her juices by partnering with local farms. Pick up your fresh juice at the Sarasota farmers market every Saturday from 7-1. Or have it delivered! Sarasfresh Juice goes mobile! Follow us on twitter and Facebook to find out where our brand new foodtruck/juice truck will be!

Vegan

Raw

Richard's Foodporium

941.355.6838 • RichardsFoodporium.com 8125 25th Court East, Sarasota, FL 34243

Richard’s is committed to quality and delivering a unique array of bulk, natural and specialty products that allow one to eat and live healthier, indulge occasionally, and enjoy shopping in a fun, convenient environment. We bring all of this to our customers, with elevated standards of operation and service, at prices they can afford. Our dream, and that of our founder, is a Richard’s Foodporium® in every neighborhood.

Locally Grown

Grass Fed

Low Calories

Gluten Free

Paleo

Vegan

Probiotics

Vegetarian

Raw

Whole Foods

941.316.4700 • WholeFoodsMarket.com 1451 1st Street, Sarasota, FL 34236

Whole Foods Market Sarasota, located on 1st Street, always offers customers the finest natural and organic foods available while maintaining the strictest quality standards and preserving an unshakeable commitment to sustainable agriculture. We take pride in offering the local community a wide selection of products for various diets and health needs. Stop by Whole Foods Market Sarasota or call us to learn about how our in-store Healthy Eating Specialist can help you and your family achieve a better level of health through proper nutrition.

Locally Grown

Grass Fed

26 FIT941.com

Low Calories

Gluten Free

Paleo

Vegan

Probiotics

Vegetarian

Raw

Fast N Fresh

941.462.2650 • EatFastNFresh.com

8138 Lakewood Main St., Lakewood Ranch, FL 34202 8105 Cooper Creek Blvd., University Park, FL 34201 • 941.315.4500 32 South Osprey Ave., Sarasota, FL 34236 • 941.702.2900 The Cure for The Common Salad! Fast n Fresh offers chef-inspired salads, wraps and paninis or the option to design your own creation from our 40+ salad toppings, all made fresh to order. Save time order online—order your meal online and we’ll make it to order and have it waiting for you. Fast n Fresh is also the perfect choice for corporate catering to fuel your team meetings. With three convenient area locations, it’s easy to eat Fast n Fresh!

Low Calories

Gluten Friendly

Vegan

Paleo

Vegetarian

Raw

Revelry Pub & Grill

941.355.1218 • RevelryPubandGrill.com 3005 University Parkway, Sarasota, FL 34243

Experience healthy and delicious food in a rustic, relaxing atmosphere! Everything on our menu is made fresh on a daily basis, from the salad dressings to the wood fired pizzas. Even our meat is hand picked. We serve Harris Ranch beef, antibiotic free chicken ,all natural Duroc pork and wild caught seafood. You care about what goes into your body and so do we! That is why we are strong believers in minimally processed, hormone free and " junk free cuisine.

Grass Fed

Gluten Free

Get Fit Fuel

941.554.4567 • GetFitFuel.com

2063 Siesta Drive, Sarasota, Florida 34239 8327 Market Street, Lakewood Ranch, FL 34202 • 941.961.8207 539 South Washington Blvd., Sarasota, FL 34236 • 941-366-6700 We make it easy to eat healthy! All of our gourmet meals are delightfully prepared using only the freshest selection of local fruits and vegetables (when available and in season). We use the leanest beef, chicken, turkey, fish and shrimp. Our combination of ingredients and fresh spices make our meals anything but boring!

Locally Grown

Grass Fed

Low Calories

Gluten Free

Vegan

Probiotics

Vegetarian

Raw

MayIJune 2015 27

ionieRaw RawFood Food Cafe Cafe ionie 941.320.0504• ionie.com • ionie.com 941.320.0504

1241 Fruitville Road, Sarasota,FLFL34236 34236 1241 Fruitville Road, Sarasota, Athletes discovering Organic VeganRaw RawFood FoodDiet Dietprovides providesoptimum optimumnutrition nutrition Athletes areare discovering thethe Organic Vegan to support peak performance, increased energy and endurance with faster recovery to support peak performance, increased energy and endurance with faster recovery fewer injuries. ionie Organic Raw FoodCafe Cafeoffers offersa afull fullmenu menuofofhealthy healthycuisine cuisine andand fewer injuries. ionie Organic Raw Food including juices, smoothies, elixirs, entrees and desserts to satisfy your dietary needs and including juices, smoothies, elixirs, entrees and desserts to satisfy your dietary needs and amaze your taste buds. Let us Feed the Champion Within You! amaze your taste buds. Let us Feed the Champion Within You!

Raw Raw

Directory Directory Grass fed Grass fed Gluten Free Gluten Free Gluten friendly Gluten friendly Sara Fresh Juice

Yummy Sara1655 Fresh JuiceParkway, 32822 1655Orlando, Yummy Fl Parkway, 941.914.5515 Orlando, Fl 32822 SaraFresh.com 941.914.5515

SaraFresh.com Richard's Foodporium 8125 25th Court East, Richard's Foodporium Sarasota, FL 34243 8125 25th Court East, 941.355.6838 Sarasota, FL 34243 RichardsFoodporium.com 941.355.6838 RichardsFoodporium.com Whole Foods 1451 1st Street, Whole Foods FL 34236 Sarasota, 1451941.316.4700 1st Street, Sarasota, FL 34236 WholeFoodsMarket.com 941.316.4700 WholeFoodsMarket.com Fast N Fresh 8138 Lakewood Main St., FastLakewood N Fresh Ranch, FL 34202 8138941.462.2650 Lakewood Main St., Lakewood Ranch, FL 34202 EatFastNFresh.com 941.462.2650 EatFastNFresh.com 8105 Cooper Creek Blvd., University Park, FL 34201 8105941.315.4500 Cooper Creek Blvd., University Park, FL 34201 32 South Osprey Ave., 941.315.4500 Sarasota, FL 34236 941.702.2900 32 South Osprey Ave., Sarasota, FL 34236 941.702.2900 28 FIT941.com

Locally grown Locally grown Low Calories Low Calories Organic Organic Revelry Pub & Grill

Gluten Free Gluten Free

Paleo Paleo Vegetarian Vegetarian Vegan Vegan

3005 University Revelry Pub & GrillParkway, Sarasota, FL 34243 3005 University Parkway, 941.355.1218 Sarasota, FL 34243 RevelryPubandGrill.com 941.355.1218

RevelryPubandGrill.com Get Fit Fuel 2063 Siesta Drive, Get Fit Fuel Sarasota, Florida 34239 2063 Siesta Drive, 941.554.4567 Sarasota, Florida 34239 GetFitFuel.com 941.554.4567 GetFitFuel.com 8327 Market Street, Lakewood Ranch, FL 34202 8327 Market Street, 941.961.8207 Lakewood Ranch, FL 34202 941.961.8207 539 South Washington Blvd.,

Sarasota, FL 34236 539941.366.6700 South Washington Blvd., Sarasota, FL 34236 941.366.6700 ionie Raw Food Cafe 1241 Fruitville Road, ionie Raw Food Cafe Sarasota, FL 34236 1241 Fruitville Road, 941.320.0504 Sarasota, FL 34236 ionie.com 941.320.0504 ionie.com White Picket Produce Home delivery service of Organic Produce and Natural Groceries White Picket Produce 941.888.4VEG Home delivery service of Organic www.whitepicketproduce.com Produce and Natural Groceries 941.888.4VEG www.whitepicketproduce.com

Vegan Vegan

Raw Raw Probiotic Probiotic The Beauty of Sprouts 1474 fruitville road The Beauty of Sprouts Sarasota, FL 34236 1474 fruitville road 941.350.8449 Sarasota, FL 34236

941.350.8449 Veg A vegetarian and seafood eatery Veg 2164 Gulfgate Dr A vegetarian and seafood eatery Sarasota, FL 34231 2164 Gulfgate Dr 941.312.6424 Sarasota, FL 34231 941.312.6424 Smell the Bread 3482 Clark Road Smell the Bread Sarasota, FL 34231 3482 Clark Road 941.922.4515 Sarasota, FL 34231 941.922.4515 Simons 5900 South Tamiami Trail Simons Sarasota, FL 34231 5900 South Tamiami Trail 941.926.7151 Sarasota, FL 34231 941.926.7151 D'Lites Shoppe 8209 Natures Way, Suite 107 D'Lites Shoppe Lakewood Ranch, FL 34202 8209 Natures Way, Suite 107 Lakewood Above theRanch, Grain FL 34202 Lakewood Ranch, FL 34202 941.7536.2038 Above the Grain Lakewood Ranch, FL 34202 941.7536.2038

MayIJune 2015 29

NAVY SEAL OLYMPIC & SPRINT TRIATHLON AT SIESTA KEY BEACH by C.R. Rollinger

n June 27th, MultiRace once again brings a triathlon to Siesta Key, the Navy SEAL Olympic & Sprint Triathlon (formerly Tri Siesta Key #1). MultiRace’s first event on Siesta took place in 2010, and they continue to use this venue because of its unbelievable beauty and also because they have such a great working relationship with the Sarasota County Parks and Recreation staff, as well as the staff at Siesta Key Park. The name change signifies a new partnership between MultiRace and the Brian Bill Foundation, a nonprofit public charity named after Brian Bill, one of the 22 Navy SEALs and 30 Americans who were killed on August 6th, 2011, when their Chinook helicopter was shot down in Wardak Province, Afghanistan. A portion of the proceeds from this race honoring Brian Bill will support “Brian’s House,” a retreat home for Navy SEAL families, wounded warriors, surviving spouses, children, and Gold Star Parents.

For those who don’t know, a triathlon is an endurance competition that consists of three stages: swimming, cycling, and running, all done in succession. The first modern triathlon occurred at Mission Bay in San Diego, California, on September 25th, 1974, with 46 people participating. Two members of the San Diego Track Club, Don Shanahan and Jack Johnstone, created and directed the swim, bike, and run event. Today, the triathlon is one of the most popular sports on the planet, more people every year taking on the incredible challenge it presents. As denoted in its name, the Navy SEAL Olympic & Sprint Triathlon will consist of two distances. The Olympic distance is comprised of a .93 mile Gulf swim, 25 mile bike, and 6.2 mile run while the Sprint distance is a .25 mile Gulf swim, 12.4 mile bike, and 3.1 mile run. There is also a Duathlon Sprint distance flight. This consists of a 1 mile run, 10 mile bike, and a 3 mile run to finish. On Friday, June 26th (Day Before Race), at Ryder Bikes in Sarasota, there will be early packet pick-up and registration from 30 FIT941.com

Endurance sports are true tests of mental toughness and intestinal fortitude, and the triathlon, as a combination of three endurance sports, is widely considered one of the greatest physical and mental tests a human can put himself or herself through. 3 to 6pm, as well as a pre-race clinic at 5. Eric Kahl, a USAT Level 1 Coach and Certified Personal Trainer, will be the featured instructor. On Saturday the 27th (Race Day), Late Packet Pickup and Registration is from 5:30 to 6:30 am, and then beginning at 7 competitors will sprint from the table salt-colored white sand of Siesta Key Beach into the Gulf. Once the race is over, the award ceremonies start. The Duathlon Awards will be given out at 9:30, Sprint Awards at 10, and the Olympic Awards at 11. All finishers will receive a custom designed medal, as MultiRace believes that finishing a triathlon or duathlon of any distance is a great accomplishment and one to be extremely proud of. Additionally, awards are given to the top 3 finishers in all categories. Endurance sports are true tests of mental toughness and intestinal fortitude, and the triathlon, as a combination of three endurance sports, is widely considered one of the greatest physical and mental tests a human can put himself or herself through. It is fitting, then, that such a test be done in honor of Brian Bill and the foundation established in his name. Competitors and attendees will be able to support the family of a fallen Navy SEAL by donating $100 for a Memorial Badge honoring their sacrifice. These donations will directly support “Brian’s House” and the Navy Special Warfare families.

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by Roscoe Marley

Evolution of a

of 10 days (usually it only takes one) you’re out. No erroneous charge, no 60 or 30 day wait.

FITNESS POWERHOUSE hen Vince Julien was a fit and active 17 year old living in 1979 Detroit, he could have never predicted that a simple contest hosted by a local Vic Tanny Center would propel him into the fitness industry, in which he would leave lasting marks throughout the country. The Member Sweepstakes Contest offered free memberships of varying lengths in exchange for sponsoring new members. The top prizes, attainable only after sponsoring 10 or more new members, included a Life Cycle exercise bike, $1000 cash, a trophy, and a lifelong membership. Vince came in first place, and received a newfound clarity on his life’s purpose in addition to the prizes.

Vic Tanny Center, recognizing Vince’s potential, offered him a summer job as an attendant, and when he turned 18, bumped him up to Sales. From there, he quickly ascended to Assistant Manager, General Manager, Supervisor, and then Vice President. When his Vic Tanny Center was sold to Bally Total Fitness, as most were, Vince started Shapes in Kentucky. From there, Vince and co-founder, Tony Scrimale, expanded to Indiana, then Florida. Once in the sunny southeast, Vince started South

Side Athletic Club, building it into a four-club chain. After selling the chain, and waiting out a five year non-compete clause, Vince once again focused his attention on Florida. Following meetings with Planet Fitness, Crunch, and YouFit, Vince fell in love with the Crunch people. Said Vince on the creative and free-thinking nature of the Crunch executives, “They weren’t going to take a great brand and put it in a box.” Since its beginning, Crunch set out to make fitness fun. Unique programs such as Cyked Yoga Cycling, Co-Ed Action Wrestling, and Hip-Hop Aerobics quickly gained in popularity, helping cement Crunch’s reputation as a sexy, urban, edgy brand. Besides offering many fun and original group fitness programs, the key to Crunch’s success is what Vince calls the “No Gotcha approach.” He likens it to what CarMax did for vehicle sales. Members can choose from a $9.95, $19.95, or $39.95 membership, the $9.95 option giving full access to all equipment, online nutrition, and a free personal training session. The $19.95 membership adds to the basic plan, allowing access to group fitness classes, guest privileges, other Essential locations, and free tanning. For $39.95, childcare is also provided. Unlike other gyms with similar pricing, Crunch has no cancellation policy. It’s as easy as telling a Crunch employee at the front counter that you want to cancel, and in a maximum

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Crunch’s customer first, no strings approach extends far beyond membership pricing. There is no phone solicitation of members or their guests, nor are there salespeople/commissioned employees inside the facilities. Members can upgrade or downgrade at the click of a button with no charge. Every Crunch facility boasts over $700,000 worth of industry leading equipment and 25,000 to 30,000 square feet. But the really special aspect of Crunch is rooted in its original mission: to provide top personal training and group fitness at an affordable price. So not only does Crunch offer everything one would need in order to perform their own routines, it also employs nationally lauded personal trainers, and group fitness instructors who teach a multitude of cutting edge classes. What does Vince see for Crunch’s future? More and more franchises are being sold, Crunch’s presence continuing to grow throughout the country. As for he and Tony Scrimale, they will be opening a new location in West Bradenton, and will begin pre-selling memberships on July 1st. They have a lease signed in South Tampa, as well as three more nearby locations in the early stages. Outside Florida, Vince and Tony have acquired a club in Atlanta that they will be renovating and rebranding as a Crunch gym, their first in Georgia. All in all, Vince sees Crunch having 20 locations in Atlanta, 6-7 in Orlando, and 15-16 in Tampa. Does Vince think his vision for expansion is too ambitious? Absolutely not. He wholeheartedly believes Crunch “is the best brand in the fitness world today.” With Crunch ranked as the fastest growing company in the industry, already established in Australia and moving into Canada shortly, it seems he is not alone in his sentiments. The future appears limitless for Crunch, a unique brand quickly becoming known as the premier trend-setter within the fitness world.

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The

POWER

of Protein

by Kyle O’Connor

The debate on which is better for you, plant or animal protein, shouldn’t matter unless you have dietary restrictions to consider, whether by choice or doctor ordered. Both offer great sources of protein, though a myth persists that plant proteins lack certain amino acids. sk someone what protein is and you’ll likely hear responses such as, “meat,” “chicken,” or simply “animals.” Now, these things certainly contain protein, but there is so much more to understand about the most complex of the three macro-nutrients (protein, fat, carbohydrates), in order to maximize what it can do for you. Since 20 percent of the human body is made up of protein, it makes sense to comprehend it better.

So besides being a macro-nutrient, what exactly is protein? Proteins are long chains of amino acids that in some cases include other components like carbon, hydrogen, oxygen, and nitrogen. Every

34 FIT941.com

cell in our body contains proteins, which act as enzymes, hormone messengers, structural elements, immunoprotectors, buffers, transporters, among many other things. There are three types of amino acids: essential, nonessential, and conditional. Essential amino acids are ones that our bodies do not produce naturally, and therefore must come from the foods we eat. Nonessential amino acids, by contrast, are ones that our bodies will produce even if we don’t eat foods containing them. Conditional amino acids are also formed in the body, except possibly during times of sickness and stress (Gropper SS, Smith JL, Groff JL. Advanced Human Nutrition, 5th Ed. 2009; 179-182).

Most people know to eat protein after workouts, because the crucial role of protein is in building, maintaining, and repairing body tissue. And you’d be hard pressed to find someone who isn’t familiar with the iconic southpaw boxer, Rocky, consuming raw eggs (eggs are a great source of protein) before his training sessions. Risking salmonella infection is not recommended, however, and luckily there are many sources of protein other than raw eggs to choose from. The debate on which is better for you, plant or animal protein, shouldn’t matter unless you have dietary restrictions to consider, whether by choice or doctor ordered. Both are great sources of protein, though a myth

persists that plant proteins lack certain amino acids. This is not the case, although the amino acid profile of each plant varies. Consuming plants from each food group will ensure ingestion of all amino acids. Of course, animal protein contains all nine of the essential amino acids, so it may be easier to go this route. The reason why it’s best to get your protein from both, however, is that each offers certain benefits that the other does not. For instance, animal proteins contain few, if any, carbohydrates, giving you a high percentage of daily calories from protein. Therefore a diet high in protein can aid in weight loss. Animal proteins are often rich in zinc and heme iron, which your body absorbs easier than iron from plants. Plant proteins, on the other hand, are usually lower in cholesterol and bad saturated fats, which is more heart healthy (Erin Coleman, R.D., L.D., 2014). If you don’t know how much protein to eat on a daily basis, the Zone Diet advocates a great way that incorporates general activity levels, something most people forget to do. First, you need to figure out your body fat percentage. Many scales do this for you, or a personal trainer can give you a good estimate using calipers. Once you know your body fat percentage, use it to determine how much of your total body weight is lean body mass by subtracting the weight of your fat from your total body weight. So a 200 pound man with 15 percent body fat will have 170 pounds of lean body mass. Your lean body mass in pounds is going to determine your protein needs. Multiply this number by .5 if you live a sedentary lifestyle. Say you do light walking once a week, multiply by .6 to calculate how much protein (in grams) to eat every day. Multiply by .7 if you do 30 minutes of moderate walking three times a week, .8 if you’re active for one hour a day five times a week, .9 if you’re very active for two hours a day five times a week, and 1.0 if you engage in heavy weight training five days a week. Those considered obese (over 30% body fat for men and 40% for women) often don’t realize that this extra weight affects their daily protein needs. Multiply your lean body mass by .1 if you meet this standard. Protein is absolutely critical to maintaining your health, so don’t guess about how much you need.

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t u o k r o W h c a e B

MIX IT UP A BIT by Kyle O'Connor

Studies have shown that soft sand running takes about 1.5 times the effort as running on a hard surface like asphalt.

f you’ve found that your workout routine has gotten stale or your motivation is lacking, a trip to the beach may be exactly what you need to get back in the groove. Sarasota and Manatee counties are home to many of the best beaches in not only Florida, but the entire country. From Anna Maria Island to Longboat Key, Manatee Beach to Lido and

36 FIT941.com

Siesta Key, there is no shortage of amazing options here. You can even exercise with your furry canine friend at dog friendly Brohard Paw Beach. One caveat: leave your umbrella, iPod, and cooler at home, because this particular shore venture isn’t about relaxation. You’ll be working, but not on your tan. Here are some ideas for a great beach workout.

Obviously, bringing barbells and dumbbells with you to the beach is not realistic, but you can accomplish good work in using only your body weight. And don’t forget, the sand adds a surprisingly considerable amount of resistance, even the more hardpacked sand at water’s edge. As with any workout, make sure to warm up. Even if you begin to sweat as soon as you step out

of your car (any Floridian knows this is guaranteed to happen during the summer months), your muscles may not be as warm as the air. Doing a few minutes of calisthenics and maybe some light jogging will increase blood flow and oxygen to your muscles, which will prep you for the workout ahead and help prevent injury. Pushups, air squats, planks, and lunges are all good exercises to incorporate into a warm up. Now, you’ll want to take advantage of what the beach offers that the gym doesn’t. How about soft sand running? Studies have shown that soft sand running takes about 1.5 times the effort as running on a hard surface like asphalt. Soft sand running is not without risks, so you’ll want to consider the following carefully. All beaches are sloped, however slightly, toward the shoreline, so be aware that you are running at an angle. To protect your knees, you may want to run from the water up the beach, not along the shore like most people do. Speaking of knees, it’s not that difficult to twist one while running in soft sand. Don’t start in the softest area. Transition slowly from the harder sand by the water to the fluffier sand farther up the beach. Begin at a light pace, and carefully start to go faster. You may even find that a brisk walk or jog is more than enough to get you breathing hard. Ever try running into the water? Yeah, it gets tough pretty quick. Once the water is waist high, it’s like moving through quicksand. While this is a very bad thing if you’re trying to escape from a shark, it’s perfect for a workout. In fact, this type of training is used by professional sports teams and branches of the armed forces, including special operations units (you don’t have to wear a hundred pound pack while you do this though!). Running along the shore at different water depths will burn loads of calories or you can run from the water to the shore and back until you can’t anymore. Again, take caution here. The sand in the water shifts with each tide, so don’t assume it’s flat. Always remember to wear sunscreen while outside training and also to drink lots and lots of water. Training in the hot sun is more taxing, so be smart and stay hydrated.

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V nutrition has long been embraced by celebrities and pro athletes for its ability to instantly reverse common ailments, boost energy, and improve performance. But it doesn’t have to be a luxury. Austin DaSilva manages the Sarasota IV Lounge, the area’s first and only intravenous wellness bar. He notes, “We offer customized IV vitamin cocktails, boosters, and shots that maximize health, prevent illness, and reverse disease. Our clients represent all walks of life; many are competitive or recreational athletes.”

LOOKING TO IMPROVE SPORTS PERFORMANCE AND RECOVERY?

INJECTION THERAPY MIGHT BE THE ANSWER By Suzi Harkola

“The cocktails deliver high doses of vital nutrients directly into the bloodstream, bypassing the gut for 100% absorption for long lasting and often instant results,” he continues. “They help alleviate cramping and help muscles repair from exercise—not torn ligaments, but the breakdown of muscle during exercise. Simply put, the cocktails offer a more pure form of vitamins and minerals. The vitamins and minerals are from the compound pharmacies, but we infuse the bags in the IV Lounge. Each drip is administered by a nurse and supervised by our medical director.” DaSilva adds, “We also do vitamin injections and boosters, such as vitamin B12, Glutathione, B complex, Slimshots (to boost metabolism and promote weight loss), Vitamin A, Vitamin D, Vitamin E, Vitamin K.” Deena Hackett, DOM, has been practicing acupuncture for 12 years and injection therapy for 10. Many of her clients are athletes who have turned to her practice as a solution for alleviating some of the aches and recovery time inherent in competition. Besides sports-directed acupuncture, Dr. Deena and her chiropractor husband, Joseph Hackett, DC, also use injectable vitamins and compounds to treat their cli-

38 FIT941.com

ents. They own and serve as medical directors at 941Wellness in Sarasota. She explains, “The main differences between shots and IV are the means of administration, the time to administer and the frequency of the treatment. We have found that the injectable vitamins and anti-oxidants, particularly Glutathione, can speed recovery for improved athletic performance. Interestingly, it also addresses issues such as compromised immune systems, brain fog, lack of energy, sleep issues, and is a strong anti-aging treatment.” Some essential vitamins and minerals, specifically B12 and magnesium, can be hard to absorb when taken orally. Hackett notes, “B12 addresses conditions such as pernicious anemia, a result of vitamin B12 deficiency due to a lack of the stomach’s intrinsic factor that allows for B12 absorption. B12 injections are the best source of B12 for people with pernicious anemia. It is also important for good neurological health, as it’s essential for the proper functioning and development of the brain and the nerve cells. Whenever dietary absorption cannot meet a person’s vitamin B12 needs, injection is the most direct method.”

The benefits of natural medicine injections are many, most importantly being that they have virtually no side effects. DaSilva and the Hacketts invite readers to feel the difference in athletic performance and general health, in a safe, sterile, relaxed, and comfortable environment. 941Wellness is located at 4921 Ringwood Meadows, Sarasota. Phone 941-377-4325 or email 941@Wellness@gmail.com. Website: 941Wellness.com. The Sarasota IV Lounge is located inside the DaSilva Institute, 1250 South Tamiami Trail, Suite #203, Sarasota. Phone 941-388-0940 or email Info@SarasotaIVLounge.com. Website: SarasotaIVLounge.com. MayIJune 2015 39

ou may have heard the term ‘Afterburn Effect,’ especially if you frequent the gym, but what exactly does it mean? In the scientific community, it is known as Excess Post-Exercise Oxygen Consumption or EPOC. Essentially, it is the oxygen debt built up during a burst of anaerobic exercise, which turns your body into a calorie burning machine once you stop to catch your breath. The bigger the oxygen debt build up, the bigger the Afterburn Effect. While it is not a new concept, more and more studies are showing that a correlation between calories burned post workout and the workout’s intensity does indeed exist. Understanding this is critical to the average man or woman learning how to optimize each workout, burning the most calories while at the gym and, most importantly, after.

FEEL THE AFTER BURN by Roscoe Marley

40 FIT941.com

Everyone is built differently, individual in genetic makeup, but there are two basic variables that determine how many calories your body will burn during a given workout: how long the workout lasts and how intense it is. This is where oxygen debt comes in. The longer the workout, the more oxygen your body needs to take in to keep you upright, and likewise for how hard you push yourself. This constant intake and outtake of air is your body working, and when your body works, calories are burned. This leads to a higher metabolic rate, something to focus on especially when looking to trim down. You may be wondering how hard and for how long you need to train in order to keep your metabolic rate spiked for hours post workout. Again, the exact threshold is different for every-

High-Intensity Interval Training (HIIT) is one of the most effective ways to get your heart rate into that fat burning zone, and group based programs incorporating HIIT like CrossFit and Orange Theory have recently skyrocketed in popularity. Both offer similar curriculums, Orange Theory taking a more technological approach. one, but in general, reaching a consistent heart rate somewhere between 70 and 85 percent of maximum anywhere from 12 to 20 minutes will keep your body simmering long after you’ve downed your protein shake. Studies have shown that exercises pushing your heart rate into this level force far more free fatty acids to break down from fat stores within the muscle post workout than with those that do not. Simply put, your body is forced to burn fat. High-Intensity Interval Training (HIIT) is one of the most effective ways to get your heart rate into that fat burning zone, and group based programs incorporating HIIT like CrossFit and Orange Theory have recently skyrocketed in popularity. Both offer similar curriculums, Orange Theory taking a more technological approach. Each participant is equipped with a heart rate monitor connected to a computer, allowing them to know exactly when they have reached the ‘Orange Zone,’ which is 84 percent or higher of the maximum heart rate. Mark Flannagan, owner of OrangeTheory in South Sarasota, located on 6509 S. Tamiami Trail, believes this is what makes his workouts so effective. “It’s the only

place anywhere you can go and workout and your heart is being monitored the whole 60 minutes and you know exactly where you’re at every moment for the whole workout,” he says. All Orange Theory workouts are specifically designed to get the heart rate to that 84 percent of maximum and keep it there for 12-20 minutes. Without being aware of your heart rate, you can’t be sure you’ve reached the level that will provide the most Afterburn. “I call this my hamburger,” Mark says with a laugh, referring to the extra 400500 calories his body will burn post workout. Besides the added

hamburger allowance, what MarkMark loves most about Orange Theory is how effective and safe it is. He has seen people trying to lose 150 lbs work out at his facility side by side with finely tuned athletes, but his theory applies perfectly to both, as the important factor is heart rate, the monitor signaling when to push harder and when to take it down a notch. No matter how grueling the workout, however, nutrition ultimately has the final say on how much Afterburn you can achieve. Because intensity is the key to maximizing Afterburn Effect, eating in preparation for these workouts is critical. Eating a carbohydrate heavy meal (think vegetables and starches like sweet potatoes, NOT junk food) roughly two hours before intense exercise will provide the energy needed to push into the ‘Orange Zone,’ and build up the oxygen debt that will pay big dividends for up to 48 hours post workout. Protein is needed to help the muscles repair themselves, and eating foods rich in fatty acids can actually help the body clear lactic acid faster and get you ready for your next hard workout. These fatty acids have also been shown to reduce the amount of lactic acid produced by your body in the first place, allowing for even more intense workouts as the body replenishes its oxygen debt that much quicker.

MayIJune 2015 41

boomer Mastering the

Warm-Up by Rae Ann Darling Reed

USATF Level II & RRCA Certified Running Coach

o matter what sport or form of exercise you choose, you should always warm up. Proper preparation allows your body to perform at its best. Skipping a warm up can put you at greater risk for injury or a poor performance, and as athletes “age up” into new divisions, such as masters (over age 40 for runners and track and field athletes), they need to invest more time in the warm up.

A good dynamic warm up will help you achieve success by increasing the heart rate and body temperature and preparing the muscles, tendons, and ligaments for the work to follow. Start with 5-10 minutes of something easy like walking, running, or cycling then work on dynamic exercises to warm up, stretch, and strengthen. The key is to start slowly then gradually build up the intensity. According to Val Shanaberger, a certified yoga instructor and ACE trainer at Lakewood Ranch YMCA, “A slower beginning to warm muscles and begin to move body parts is helpful to understand where our bodies are today so we can adjust accordingly and move mindfully through our practice of yoga postures.” Shanaberger, also a trainer at Shapes Total Fitness West Bradenton and Crunch Fitness, adds, “Starting slowly allows us to create freedom of movement, increased energy, better posture, and a feeling of well-being.” 42 FIT941.com

Muscle shortening, decreases in range of motion, and posture deterioration are all part of the aging process, and intensify more quickly in some people than others. According to USATF Level II certified track coach and Fleet Feet FIT specialist Kim Sheffield, “As we age, tissues and muscles get shorter. IF you’re going to be so conscientious as to exercise then take the necessary time in warm up to extend and loosen your muscles and tissue before you ask them to exert and propel.” The warm up is not a frivolous activity but rather critical to a good workout, warding off injury and

fighting off age. A dynamic warm up can be a workout within itself and also fun if you give it a chance. Save your static stretching for after your workout as part of your cool down. Below are some dynamic exercises to prepare you for your next workout. Start with 10-15 meters for each. You can increase the distance you perform the below exercises as your fitness improves. For a more challenging warm up or workout, try 50 meters of each exercise once you have mastered them.

“A slower beginning to warm muscles and begin to move body parts is helpful to understand where our bodies are today so we can adjust accordingly and move mindfully through our practice of yoga postures.” • Skipping—with big arm circles forward

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• Skipping—open arms wide then give

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KEN’S MOBILE MASSAGE

• Side slide—walking or jogging

Muscle Imbalances not only cause pain but they can negatively influence your overall health, well-being and postural alignment. They place extra stress on your muscles, tendons, and joints. I can take each imbalance and turn you back into that fit, relaxed mind and body that you search for each and every day. Specializing in neuromuscular hip range of motion, carpal tunnel syndrome, and medial and lateral epicondylitis (tennis and golfers elbow) – I believe that your imbalance will be an imbalance that you will no longer see!

• Grapevine or carioca or weave • Running with high knees • Butt kicks • Lunge—big step forward, keep back

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• Toy soldier—walk forward lifting a

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straight leg with flexed foot to stretch the hamstrings knee up toward chest while keeping hips tucked under to stretch the hamstrings

• Flicks—walk forward flicking your heel

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• Knee up—walk forward lifting your bent

to your buttocks or you can also grab the foot with the hand for a quad stretch Adding a dynamic warm up to your workouts will improve your overall fitness, prevent injury, and fight that aging process. Getting older does not have to mean doing less or slowing down. Many masters runners have been known to set personal records and win races. Athletes over age 40 can be just as strong and fast and have as much endurance as those many years younger. The key is to start taking your warm up seriously. MayIJune 2015 43

d s i K Summer Camp!

When School is Out, Camps are in Session! by Roscoe Marley s usual, Florida has gone from winter to summer weather in the blink of an eye, temperatures steadily creeping into the high 80s and soon, 90s. This means that the school year is nearing its end, which also means your kids will be looking for things to do. When the heat rises, sitting in an air conditioned living room with the television on can quickly dominate their daily routine. But donâ&#x20AC;&#x2122;t worry, there are countless fun activities and camps available in the area sure to get them active and keep boredom at bay. Below, weâ&#x20AC;&#x2122;ve highlighted a few that may be perfect for your brood.

Acro Fit Gymnastics Center, located at 4015 Clark Road in Sarasota, offers sessions all summer for kids ages 4-11, as well as a Kids Zone Summer Program for those ages 2-3. Camps include daily instructional training on vault, bars, beam, and floor. They also have a 30 foot tumble track, allowing for great practice with basic jump positions to advanced tumbling. For a little variety, campers can also partake in weekly specialty activities such as dance, crafts, cheerleading, tumbling clinics, and more. Acro Fit camps feature a low student to teacher ratio, air conditioned facility with natural sunlight, continuous instructional activities, and a carefully formed program

teaching skills in small, manageable steps that allows each child to quickly develop. There are many different pricing options for these camps, so call 941-923-2100 or visit acrofitgymnastics-sarasota.com for more information. As it has been for the past 18 years, Funtastics Cheerleading and Tumbling on 5330 Pinkney Avenue in Sarasota is a great place to stay cool and have fun during the summer. Their six camp sessions, going from June to July, give boys and girls ages 5-13 the opportunity to learn cheerleading and tumbling, as well as take part in

CrossFit KIDS ages 5-12

Classes every Mon & Wed at 4 pm CrossFit TEENS other fun activities. These include games, a bounce house, crafts, movies, and a daily snack. The exciting week is capped off with a special performance during which your children can show all that they have learned. For your convenience, Funtastics also provides before and after care for a small fee. Camp costs are $45 daily plus $15 for optional child care or $200 weekly plus $50 for child care. If interested, visit funtastics.com to download their summer camp flyer or call 941-925-9895. There are only 30 spots available for each session, so be sure to reserve one before they are filled. Want to get your kids out on the water this summer? If so, SurfIt USA may offer the ideal camp. There are 11 weeklong paddleboard camp sessions at five different beaches including Siesta Key, Lido, Turtle, Nokomis, and Venice. SurfIt USA wants to transform your children into skilled water athletes by making fitness fun and inviting for everyone. Your kids will learn the fundamentals of stand-up paddleboarding, surfing, ocean swimming and safety, as well as learn about the fascinating local marine biology. Camps are led by certified lifeguards and have a ratio of one teacher to eight students. Children ages 6-16 (5 year olds that can swim are welcome) make up one camp, and the other is just for teens ages 14-17. The camp for teens will allow for more comprehensive water work, as well as still focusing on safety and fun. Even if your child is not a strong swimmer, he or she can still sign up for the camp. Teachers will work on developing the swimming skills of these particular students. Last year, all sessions sold out in advance, so call 941-952-8245 or visit surfitusa. com to book a spot as soon as possible. The cost of camp is $185 per child.

ages 13-17

Classes every Mon, Wed & Fri at 5 pm Both the Teens and Kids Program at RFS are structured in a small groups that keep kids engaged and entertained in learning fundamental movement and health, while building camaraderie amongst each other where no one leaves discouraged!!!

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• Funtastics • Cheerleading, Tumbling and Fun! Boys & Girls Starts June 8th - July 31st ages 5-13 From 10:30am - 3:30pm 5330 PINKNEY AVE #6 - SARASOTA, FL. 34233 (941) 925 - 9895

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SURFit summer camps are a week long paddleboard beach camps. Join us for fun paddleboarding, surfing, ocean swimming, ocean safety and marine biology. Classes are led by certified lifeguards!

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RACES & EVENTS 4

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May

SRQ SUP & Run 5K – Races begin at 8:30am. The event benefits our veterans and their families. Nathan Benderson Park, 5851 Nathan Benderson Cir, Sarasota. Contact Felicia Cox for details 941-600-7135. OperationSecondChance.com.

3rd Annual Amateur Sand Sculpting Contest – 8:30am2pm. All ages are welcome to participate in this event. Prizes will be awarded. Siesta Key Beach, 948 Beach Rd, Siesta Key Sarasota. 941915-1184. Run2Row 5K Run & 1 Mile Fun Walk – 8am. 5K run begins. This race starts at the Islands of River Wilderness, and goes through the area. Enjoy the scenery, the hills, the winding roads, and the fun and festivities that follow. There will be something for everyone. $25-30. Fort Hamer Park, 1605 Fort Hamer Rd, Parrish. 941-737-6362. ManateeYouthRowing.com.

raise money for scholarships for needy children in our area. $20/ early registration to $25. Englewood Beach at Chadwick Park, Shelter 3, Beach Rd, Englewood. Organizers information is 941-475-1234 ext 226. SouthCountyFamilyYMCA.org.

Super Hero 5K and Fun Run – 7am. Help us to raise awareness about foster care in our community. We are encouraging runners to wear their favorite super hero costumes in honor of the real heroes, the kids who are in foster care. Enjoy live music, attractions for kids, food, and raffles. $35/until May 6th. Nathan Benderson Park, 5851 Nathan Benderson Cir, Sarasota. 214-507-1646. BridgeALife.com.

Great Mother’s Day Race 2015 5K Run/Walk – Registration 7am. Start 8am. The whole family can join in on this run. There will be beverages and snacks provided before and after the run. $35/until May 2, $40/day of race. Siesta Key Beach, 948 Beach Rd, Sarasota. For more information contact, RJ at Robert. Huebert@GreatMothersDayRace. com or Claire at Claire.Selius@ GreatMothersDayRace.com. Early Ride at Summerfield Community Park Pavilion – 4:45-6:10am. If you’d rather sleep in, or don’t want or need the extra mileage, meetup at the Braden River Nature Park. Located between University and SR70. Run is approximately 7-8 miles. If you’d like to join us, let us know and we will look for you. Contact us at: GroupRun_Early@LakeWoodRanchRunningClub. com.

Early Ride at Summerfield Community Park Pavilion – 4:45-6:10am. If you’d rather sleep in, or don’t want or need the extra mileage, meetup at the Braden River Nature Park. Located between University and SR70. Run is approximately 7-8 miles. If you’d like to join us, let us know and we will look for you. Contact us at GroupRun_Early@LakeWoodRanchRunningClub.com.

Sendmemissions – 7pm. This is a 5K race. Wauchula, FL. If you’re interested and have questions, please call Jamie Samuels at 863-245-1587.

The Doo Rag Run 5K – Half way point is Sarasota/Charlotte County line. This event will help

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New Balance 5K Fun Run Series – 7am. Race against yourself, or bring your friends. It’s your choice to run or walk. Open to all ages and at any skill level. There will be prizes and special giveaways every month. Free. New Balance, 1872 Stickney Point Rd, Sarasota. NewBalanceSarasota.com. Manatee Miles Family Fun Sea Turtle Stroll – 9am. 5K or 1 mile courses available. A non-competitive walk through the beautiful Conquina Beach. This event is suitable for all ages and any abiltiy level. 8am registration. 2650 Gulf Dr, Bradenton Beach. For details and or questions, please contact Tina Neri at 941-7928811 ext 5061.

The Porchlight 5K Run – 8am 1 mile race starts, 8:20am 5K starts. Run or walk, you decide. The scenery will be beautiful either way. Help support the Porch Light Ministry safe house. This program is to help restore and rescue child victims of sex trafficking. Race fees $15 to $25. Siesta Key Beach, 948 Beach Rd, Sarasota. 941-504-3060.

Storm Challenge – Everyone come out for this spectacular sprint/swim. Featuring a fan friendly swim course. The bike course is closed for a 15 foot wide waterfront course for running. Nathan Benderson Park, 5851 Nathan Benderson Cir, Sarasota. Call Steve Butler with questions at 941-376-3524. Steve@ TriathlonRocks. IMAthlete.com. IMAthlete.com/Events/EventOverView.ASPX?FEID=21742&F.

Free Group Runs – 6-7pm. Join us, the Manasota Track Club and New Balance for monthly fun runs, giveaways, prizes and great in store deals. Free. New Balance, 8204 Tourist Center Dr, Bradenton. NewBalanceSarasota.com, ManasotaTrackClub.org.

Mosquito 10K/Run-4-Others 5K/Edgewater Run-4-Others Race Series – 6:30am run starts. Everyone in the whole family can run this race. After the race, there will be food and lots of fun for everyone. $30-$40 race fees. Edgewater United Methodist Church, 19190 Cochran Blvd, Port Charlotte. Call Tracy Hussey at 941-504-0906 with any questions. Run4Others.net.

Memorial Day Veterans 10K & 5K Race – Start 7am. 5:306:45am. Packet pick-up. This race is only open to the first 300 people. It’s a group of veterans helping their fellow brothers. Sometimes they need a hand to return to civilian life. $39/10K, $29/ 5K. Laisley Park, 100 Nesbit St, Punta Gorda. Organized by It’s Our Turn, Inc. 941-815-1314. MemorialDayRace.com.

30th Annual Madeira Beach Triathlon – 6:50am. Swim 1/4 mile, bike 10 miles, and run 3.1 miles. Archibald Park, 15100 Gulf Blvd, Madeira Beach. FRPM Promotions, 727-420-4666, 813-417-0324.

JUNE

Music on Main – 6-9pm. The beautiful neighborhood of Lakewood Ranch presents Music on Main. Enjoy wine, beer, and the sale of food. This will benefit

Parent Project Muscular Dystrophy. This fun event will be held the first Friday of each month. Beer, wine, face painting and more. Bring a chair and your pets, but pets must be on a short leash. No coolers please. Extra parking at LWR Medical Center. Lakewood Ranch is off of University Parkway, just east of Interstate 75. Picnic Island Adventure Run #2 – 6:45pm. Picnic Island Park, Tampa. 813-232-5200. TampaRaces.com.

New Balance 5K Fun Run Series – 7am. Race against yourself, or bring your friends. It’s your choice to run or walk. Open to all ages and any skill level. There will be prizes and special giveaways every month. Free. New Balance, 1872 Stickney Point Rd, Sarasota. NewBalanceSarasota.com. Learn Proper Running POSE – 1011am. Join Rachel Colacino, a LWR trainer who will focus on how POSE can help you with your performance in running. Learn to prevent injuries and to correct common mistakes in your form or posture. Open to all ages, but you must sign up prior to the event. CrossFit Lakewood Ranch, 5261 Paylor Lane, Bradenton. 941907-0005. Celebrate World Oceans Day – 10am-1pm. A few fun filled hours with arts and crafts, marine science, and so much more that you can learn. This event is free with your regular paid admission to the aquarium, and it’s free for members. Mote Marine, 1600 Ken Thompson Pkwy, Sarasota. For more information call 941-3884441.

Kids Summer Beach Run – Registration, 5:30pm. Race starts promptly at 6:30pm. Bring your friends and join in the fun. If you complete 4 weekly runs, you get a T-shirt. $1/registration, one-time fee. Brohard Beach, 1600 Harbor Dr, Venice, (Next to the Venice fishing pier). For more details call 941-8615000. Escape-To-Sarasota.com/JuneSarasota-Events.

The Great Father’s Day Race – 7am registration, 8am race starts. What better way to celebrate Father’s Day than with your family at the beach? Water, snacks, beverages, music and prizes will be provided. Siesta Key Beach, 948 Beach Rd, Sarasota. For more information contact RJ, Robert.Huebert@GreatFathersDayRace.com., or Claire at Claire. Selius@GreatFathersDayRace.com.

-19 Summer Junior Golf Program/5-18 – 9-11:15am. The first 45 minutes of this week long camp will be for learning putting, chipping, irons, etc. The last 15 minutes of the camp is for contests. Lessons are taught by Joe Robert, the lead instructor of Steve Whidden Golf Academy. Fees start at $75. Rosedale Golf & Country Club, 5100 87th St E, Lakewood Ranch. JRobert@PGA. com.

Kids Summer Beach Run – 5:30pm. Registration, 6:30pm promptly starts the race. Bring your friends and join in the fun. If you complete 4 weekly runs, you get a T-shirt. $1/registration, one-time fee. Brohard Beach, 1600 Harbor Dr, Venice, (Next to the Venice fishing pier). For more details call 941-8615000. Escape-To-Sarasota.com/JuneSarasota-Events.

SUP Race Championships – Bring the family and enjoy food, entertainment, and the race; you’ll also get to see some of the best paddle boaders from all around do their stuff! There will also be many vendors and great raffle prizes. Siesta Key Beach. SarasotaSUPChampion-

ships.com.

Venice Brew Bash 4 – 4-8pm. A night you don’t want to miss. There will be over 60 craft and imported beers. Enjoy music and food while sampling the many different beers. (Not full bottles). There will also be a home brewer’s competition. Must be 21 or older. $45/at door, $5/ no tasting. Miami Ave, Downtown Venice. Kids Summer Beach Run – 5:30pm. Registration will begin, 6:30pm promptly starts the race. Bring your friends and join in the fun. If you complete 4 weekly runs, you get a Tshirt. $1/registration, one-time fee. Siesta Beach (near pavilion). For more details call 941-861-5000. Escape-ToSarasota.com/June-Sarasota-Events. Laxpalooza Southeast Classic – This Lacrosse tournament will have 22 fields, with teams of all ages from the southwest. Free admission and parking. Premier Sports Complex, Lakewood Ranch. Escape-ToSarasota.Com/May-Sarasota-Events. html#sthash. S5ud1xnB.dpuf.

Siesta Beach Olympic & Sprint Triathlon #1 – 7am. Races begin. This multi-race event is held annually on the beautiful white sand of Siesta Key Beach. Enjoyable for the whole family. $99-$129. Siesta Key Beach, 948 Beach Rd, Sarasota. 954-213-6699. MultiRace.com. MultiRace.US/Events/26.

LOCATION

SATURDAY

MAY 16TH 2015 START TIME

NATHAN BENDERSON PARK

5851 NATHAN BENDERSON CIRCLE

8:30AM

WWW.ACTIVE.COM SRQ SUP & RUN 5K

RACE DIRECTOR FELICIA COX 941-600-7135 | FELICIA358@GMAIL.COM

WWW.RACERSIGNUP.COM

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Tri if you Dare – 7:15am. Run, bike, and swim. Distances depend on the age of the triathlete. Holland G Mangum Recreation Complex, 9100 113th St North, Seminole, FL. For information call 727-391-8345.

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CLASS CALENDAR Sunday

Breaking Down the Barre – 1:252:55pm. Transform your body to a new slender, lean and fit form. Sweat away any negative thoughts you may have, and feel your muscles stretch, while your mind gets lost in the music. You’ll feel renewed and energized. Pure Barre, Crossroads Shopping Center, 3800 S Tamiami Trl, #16, Sarasota. 941-953-2323.

Monday Pure Barre – Classes held daily. Check our online schedule for class times and sign up online. In just 55 minutes you will achieve a full-body workout targeting trouble areas. Pure Barre Sarasota, 3800 S Tamiami Trl, #16, Sarasota. Lindsay Lancaster 941-953-2323. Sarasota@PureBarre. com. You Choose your Workout – 8amnoon. No WOD is programmed at this time. Members are welcome to use the gym to do lifts or workouts as they choose. Real Fitness Sarasota, 4728 S Tamiami Trl, Sarasota. 941923-9348. Boxing Workout – 10am. These workouts will have you boxing like a pro. Fifteen minute warm up, thirty minutes on the bag, and the last fifteen minutes you'll do body resistance to strengthen and sculpt your core. You decide on how hard or light to hit. Requires hand wraps and gloves. Title Boxing Club, 8440 Cooper Creek Blvd, University Park. 941-358-8252. Workout Experience Boxing – 1011am. You decide how easy or hard you want to hit. With the full body movement, you’ll be burning those unwanted calories. You will be boxing with a heavy bag, so get ready for a workout that will get you on the road to fitness. Title Boxing, 8440 Cooper Creek Blvd, University Park, Sarasota. 941-358-8252. Boot Camp – 10-11am. A different kind of challenge combining body weight exercises, rowing, dumbells, and more. This class is usually done with a partner or in a team. Synergy Fitness, 4289 Clark Rd, Sarasota. 941-953-1798. Kai – 10:30-11:30am. Kai is a group cardio class that can burn as much as 800 calories per hour. Dance and yoga blend. Kai Moves, 5000 Fruitville Rd, Sarasota. If you have any questions, please call Kelly Atkins at 941-9288866. MBFDancer@AOL.com.

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Sunset Fusion – 45 minutes before sunset. Come down to Siesta Beach access 4, and get a great workout while enjoying the fabulous Sunsets. Studio Rubylake, 5219 Avenida Navarra, Sarasota. 941-312-0700. StudioRubyLake@Gmail.com. POD Training – 5:45-6:45am. Class will be a circuit using free-weights, plyometrics, HIT, cardio, and strong emphasis on core. Advantage Fit Club, 8383 S Tamiami Trl #14, Sarasota. Contact Eric Gross with questions at 941-927-4348. DericGross@ Gmail.com. Steve Lusko’s Video Spin – 7:308:30am. High intensity SPIN cycling class. Carefully designed program to music videos on a huge screen, adding an energetic element to a fun and exhausting, big calorie burning session. Combines varying positions, speeds and resistance. Mixed in weights and other upper body exercises for this hour long class. Free/ first session. CrossFit Bradenton, 3220 59th Dr E, Ste 103, Bradenton. 941-405-0023.

Rd, Sarasota. Donna Dodd 866-3222145. PositivelyDiesel@Gmail.com. Boot Camp – 9:30-10:30am. Boot Camp with more than 50 different formats. For all fitness levels! Stephen Kelley Fitness, 4728 S Tamiami Trl, Sarasota. 941-400-2841. KelleyRak187@Gmail.com. Erotica Fitness – 1:30pm. A unique blend of free-style and coordinated dances, designed to sculpt and tone your body. Studio Rubylake, 5219 Avenida Navarra, Sarasota. 941-3120700. StudioRubyLake@Gmail.com. Zen Yoga – 1:30pm. Stretching, strengthening, relaxing, ring your total Zen. Studio Rubylake, 5219 Avenida Navarra, Sarasota. 941-3120700. StudioRubyLake@Gmail.com. Self Defense Class – 3:45-4:30pm. Each class is 45minutes and runs throughout the day, until 8:15pm. Classes provide basic to advanced martial arts and self-defense. Instructions are for children and adults. Clark’s Self Defense, 4952 Fruitville Rd, Sarasota. 941-377-6453. D.M.C@Comcast.Net.

The Real Ride – 9am. There is a 15mph limit on Legacy trail. Pace is 17-19. This is a 40 mile ride. Location, Best Friends, 5110 Clark Rd, Sarasota. Contact David H 941-9275936, or Gary F 941-400-2710. Insanity Challenge Group – 9:1510am. Think explosive cardio and plyometric drills with non-stop intervals of strength, power & resistance! Red Tiger, 4581 Ashton

Mexican Madness with Javier – 5:30pm. A high intensity cardio boxing, MMA class taught by Javier Torres, UFC fighter. Definition Fit, 1477 5th St, Sarasota. 941-961-3271. DaemianMains@Gmail.com. Body Pump – 5:45pm. Jaco’s Boxing & Fitness, 5708 Lawton Dr, Sarasota. 941-586-2355. KelliJaco@ Gmail.com. Fun Run Monday – 6-7pm. Remember, these runs are every Monday. All levels of runners and walkers are welcome. Neighborhood routes vary. All finishers receive water and refreshments. Prizes and give aways every week. Fleet Feet Sports, 1830 S Osprey Ave #104, Sarasota. 941-894-3338.

Tuesday Sarasota Ride – 8am. Pace 20-23. 40 mile ride. Potter Park, 8587 Potter Park Dr, Sarasota. For more information contact Doug F 941-921-6820. Kickboxing – 9am. Tuesday, Thursday, Friday. Incorporates kicking and punching for a cardio exercise routine. First fifteen minutes stretch and prepare your body for punching the heavy bag. The next thirty minutes you'll learn front and back kicks, jabs and much more. The last fifteen minutes you'll learn toning and sculpting exercises. You're sure to see the inches melt away. Requires hand wraps and gloves. The Title Boxing Club, 8440 Cooper Creek Blvd, University Park. 941358-8252.

Cycle X – 8am. With Dave. Traditional heart pumping indoor cycling, mixed with exercises on and off the bike. Definition Fit, 1477 5th St, Sarasota. 941-961-3271. DaemianMains@Gmail.com. Mexican Madness with Javier – 8:30am. A high intensity cardio boxing, MMA class taught by Javier Torres, UFC fighter. Definition Fit, 1477 5th St, Sarasota. 941-961-3271. DaemianMains@Gmail.com.

more important than to just doing their regimen. We explain the hows, whats, and whys of fitness. Suitable for all levels, everyone will fit in, and no one will be discouraged. 888-737-9348. TanyaAP@RealFitnessSarasota.com.

CrossFit Kids – 4pm. This program is designed to work with children's neurological, cognitive, and motor skills. Healthy kids should be able to push, run throw, climb, lift and jump whether they work out or not. Your kids will love this class, and you'll love the confidence and selfdiscipline your child shows. $75/ month. 888-737-9348. TanyaAP@ RealFitnessSarasota.com. CrossFit Teens – 5pm. Teens will learn endurance, stamina, strength, flexibility, agility, balance and so much more. Learning proper execution of an exercise is just as, or even

Nia on the Beach – 9am. With Kathy Oravec. Nia is a body-mindspirit fitness program for any age. Practiced barefoot to music, Nia combines martial arts, healing arts and dance to create a workout that is whole body conditioning. Nia is an amazing tool for increasing joy. Designed for any age and fitness level. Bring water to drink and a towel for final stretch. 948 Beach Rd, Sarasota. 941-724-9719. KathyOravec@ Gmail.com. Punch and Kick – 9:30am. With Meghan and Reggie. Cardio kickboxing extreme! Heavy bag work,

weights, gliders, trx, etc. Definition Fit, 1477 5th St, Sarasota. 941-9613271. DaemianMains@Gmail.com. Pilates – 10am. Pilates is a sequence of exercises developed and practiced to simultaneously stretch and strengthen. Studio Rubylake, 5219 Avenida Navarra, Sarasota. 941-3120700. StudioRubyLake@Gmail.com. Boot Camp – 10-11am. With Anna Neal. Join together for an amazingly fun and challenging workout. Free first session. CrossFit Bradenton, 3220 59th Dr E, Ste 103, Bradenton. 941-405-0023.

Boot Camp – 6:30-7:30pm. Boot Camp with more than 50 different formats. For all fitness levels! Stephen Kelley Fitness, 4728 S Tamiami Trl, Sarasota. 941-400-2841. KelleyRak187@Gmail.com. Weight Training – 6:30-8pm. The weight room is available year round, and is held Monday through Friday. (Except during a rental) Free. Newtown Estates Park, 2800 Newtown Blvd, Sarasota. In the gymnasium. 941-316-1161.

Wednesday

Ballroom Dance/Hustle & Tango – 1-2pm. Learn to Tango and Hustle with a professional dance instructor from Arthur Murray. Come alone or with a partner. This course is free to members. Sign up at the front desk, Studio A. 1075 S Euclid Ave, Sarasota. SRQYMCA@Gmail.com.

POD Training – 5:45-6:45am. Class will be a circuit using free-weights, plyometrics, HIT, cardio, and strong emphasis on core. Advantage Fit Club, 8383 S Tamiami Trl #14, Sarasota. Contact Eric Gross with questions at 941-927-4348. DericGross@ Gmail.com.

Self Defense Class – 3:45-4:30pm. Each class is 45minutes and runs throughout the day, until 8:15pm. Classes provide basic to advanced martial arts and self-defense. Instructions are for children and adults. Clark’s Self Defense, 4952 Fruitville Rd, Sarasota. 941-377-6453. D.M.C@ Comcast.Net.

Steve Lusko’s Video Spin – 7:308:30am. High intensity SPIN cycling class. Carefully designed program to music videos on a huge screen, adding an energetic element to a fun and exhausting, big calorie burning session. Combines varying positions, speeds and resistance. Mixed in weights and other upper body exercises for this hour long class. Free/first session. CrossFit Bradenton, 3220 59th Dr E, Ste 103, Bradenton. 941-405-0023.

Kids Summer Beach Run – 5:30pm. Registration will begin, 6:30pm promptly starts the race. Bring your friends and join in the fun. If you complete 4 weekly runs, you get a T-shirt. $1/registration,1 time fee. Siesta Beach (near pavilion). For more details call 941-861-5000. Escape-ToSarasota.com/June-Sarasota-Events. Find your Fast – 6-7pm. With Coach Kim Sheffield, a USATF level II certified track coach. No matter what speed you’re currently at, come join us for a speed workout that is sure to get your heart rate going. $28/4sessions. Meet at Fleet Feet to warm up, run to Payne Park where the sessions will be held. Fleet Feet Sarasota, 711 S Osprey Ave, Sarasota. For more information contact Fleet Feet Sarasota, 941-894-3338. Training@FleetFeetSarasota.com. Elite Comb Boot Camp – 6:307:30pm. Join together for an amazingly fun and challenging workout. Anna Neal, 415 14th Ave West, Bradenton. Call Anna Neal for more information at 906-370-2491. Neal. Anna89@Gmail.com.

Cycle X – 8am. With Dave. Traditional heart pumping indoor cycling, mixed with exercises on and off the bike. Definition Fit, 1477 5th St, Sarasota. 941-961-3271. DaemianMains@ Gmail.com. Sunrise Beach Walks – 8-9:30am. Take yourself or a friend on a fun, fitness walk. If you register and walk four times, you can earn an event t-shirt. Suited for adults. Siesta Beach and Nokomis Beach. For more information call 941-861-5000. Lakewood Ranch Bike Route – 9am. A variety of paces and miles. Pace 10-12, 20 miles. All start at Publix Lakewood Ranch, 8330 Market St, Sarasota. Call Tom D 941-306-5452. Pace 12-14, 24 miles. Call El P 941201-6201. Pace 14-16, 28 miles, Call Cindy M 302-757-1304. Pace 16-18, 31 miles. Call Paul P 941-388-8427 or Bill N 941-378-5511. Pace 18-20, 34 miles. Call Mike H 941-378-4416. Yoga with Rebekka – 9:30-10:30am. No prior yoga experience needed. If you need to slow yourself down, stretch and relax, or feel the heat build in your body, this class is for you. $32/4 classes, $56/8 classes, $10/drop in. Fleet Feet Sarasota, 711 S Osprey Ave, Sarasota. For more information call Fleet Feet at 941-894-3338. Training@FleetFeetSarasota.com.

Competitive fun for all ages and cability levels. There will be Team Sprint Races, Obstacle Courses, Live Music, Food, Cold RAFFLE Kona Brews, Board and SUP Equipment Demos. PRIZES ADULT PADDLE AND KIDS PADDLE

SARASOTASUPCHAMPIONSHIPS.COM

THE CHALLENGE IS ON... ARE YOU READY?

Be a part of our exciting new begining:

THE STORM CHALLENGE May 17th, 2015

Nathan Benderson Park

.25 mile swim - 12 mile bike - 3.1 mile run - 1 mile swim Register Now: www.imathlete.com

Boot Camp – 10-11am. With Anna Neal. Join together for an amazingly

MayIJune 2015 49

fun and challenging workout. Free/ first session. CrossFit Bradenton, 3220 59th Dr E, Ste 103, Bradenton. 941-405-0023. Yoga Express Noon – 12:45pm. Yoga in this class can help you unwind and relax, even in the middle of the day. You’ll feel increasing strength, and feel not only physically, but mentally refreshed to deal with the afternoon. $21/3 classes $36/6 classes, $10/drop in. Fleet Feet Sarasota, 711 S Osprey Ave, Sarasota. For more details or if you have questions, call Fleet Feet Sarasota, 941-894-3338. Training@FleetFeetSarasota.com. Pilates – 1:30pm. Pilates is a sequence of exercises developed and practiced to simultaneously stretch and strengthen. Studio Rubylake, 5219 Avenida Navarra, Sarasota. Courtney Kees 941-312-0700. StudioRubyLake@Gmail.com. CrossFit Kids – 4pm. This program is designed to work with children's neurological, cognitive, and motor skills. Healthy kids should be able to push, run throw, climb, lift and jump whether they work-out or not. Your kids will love this class, and you'll love the confidence and selfdiscipline your child shows. $75/ month. 888-737-9348. TanyaAP@ RealFitnessSarasota.com. Strength, Stamina and Stability – 5:30pm. With Dave. Strength exercises, balance activities, cardio intervals and toys. Definition Fit, 1477 5th St, Sarasota. 941-961-3271. DaemianMains@Gmail.com. Kids Summer Beach Run – 5:30pm. Registration, 6:30pm promptly starts the race. Bring your friends and join in the fun. If you complete 4 weekly runs, you get a T-shirt. $1/registration, one-time fee. Brohard Beach, 1600 Harbor Dr, Venice, (Next to the Venice fishing pier). For more details call 941-8615000. Escape-To-Sarasota.com/JuneSarasota-Events. Finch Run – 6pm. Darwin Brewing Company, 803 17th Ave. W, Bradenton. 941-747-1970. DarwinBrewingCo.com. The Hump Day 5K – 6pm. Run, drink beer, earn prizes. Mr Beery’s (located in Gulf gate), 2645 Mall Dr, Sarasota. 941-343-2854. MrBeerysSRQ.com Village Idiots Cycling Club Ride – 6-10:30pm. Daylight savings time is over! The return of the Wednesday Night Worlds followed by the traditional #EpicAfterParty! Brought to you by the paid members of the VICC and our awesome sponsors! Food sponsored by Village Bikes LWR. Beer sponsored by Ryder Bikes. DJ, Rob Bryja.

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Kees 941-312-0700. StudioRubyLake@Gmail.com.

Thursday Group Run/Early – 5:30-6:30am. We start our run at the Summerfield Community Park in Lakewood Ranch. This run is approximately 7-8 miles long. For information, please contact GroupRun_6AM@LakewoodRanchRunningClub.com. Boot Camp – 6:30-7:30am. Boot Camp with more than 50 different formats. For all fitness levels! Stephen Kelley Fitness, 4728 S Tamiami Trl, Sarasota. 941-400-2841. KelleyRak187@Gmail.com. Emerson Point Ride – 9am. A variety of paces and miles. Pace 1416, and 27 miles. Start at Popi’s III, 10508 Hwy 41 N, Palmetto. Contact Jim W, 813-774-9940. Pace 16-18, ride is 34 miles. Contact, Patty R, 757-615-1104 or Dave C, 941-7762769. Pace 18-20, ride is 34 miles. Contact John F, 214-417-7107. Sport Step – 9:30am. With Reggie. Old school step aerobics meets cutting edge athletic training. Definition Fit, 1477 5th St, Sarasota. 941-9613271. DaemianMains@Gmail.com. Boot Camp – 5:30-6:30pm. Boot Camp with more than 50 different formats. For all fitness levels! Stephen Kelley Fitness, 4728 S Tamiami Trl, Sarasota. 941-400-2841. KelleyRak187@Gmail.com.

Kees 941-312-0700. StudioRubyLake@Gmail.com. Palmer Ranch Route Ride – 8am. Pace is 17-19, the ride is 23 miles. Location is Honore. From I-75, exit 205, go west on Clark Rd, 9/10 of mile. Turn left on Honore, 3.2 miles, parking on left. For more information contact Doug F, 941-921-6820. Insanity Challenge Group – 9:1510am. Think explosive cardio and plyometric drills with non-stop intervals of strength, power & resistance! Red Tiger, 4581 Ashton Rd, Sarasota. Donna Dodd 866-3222145. PositivelyDiesel@Gmail.com. Yoga with Rebekka – 9:3010:30am. No prior yoga experience needed. If you need to slow yourself down, stretch and relax, or feel the heat build in your body, this class is for you. $32/4 classes, $56/8 classes, $10/drop in. Fleet Feet Sarasota, 711 S Osprey Ave, Sarasota. For more information call Fleet Feet at 941-894-3338. Training@FleetFeetSarasota.com. Boot Camp – 9:30-10:30am. Boot Camp with more than 50 different formats. For all fitness levels! Stephen Kelley Fitness, 4728 S Tamiami Trl, Sarasota. 941-400-2841. KelleyRak187@Gmail.com.

Friday Steve Lusko’s Video Spin – 7:308:30am. High intensity SPIN cycling class. Carefully designed program to music videos on a huge screen, adding an energetic element to a fun and exhausting, big calorie burning session. Combines varying positions, speeds and resistance. Mixed in weights and other upper body exercises for this hour long class. Free/ first session. CrossFit Bradenton, 3220 59th Dr E, Ste 103, Bradenton. 941-405-0023. Cycle X – 8am. With Dave. Traditional heart pumping indoor cycling, mixed with exercises on and off the bike. Definition Fit, 1477 5th St, Sarasota. 941-961-3271. DaemianMains@Gmail.com. Zumba – 8am. You’ll forget you’re working out with the sexy but simple moves to dance music like Cha-Cha, Salsa, etc. Studio Rubylake, 5219 Avenida Navarra, Sarasota. Courtney

Pilates – 11am. Pilates is a sequence of exercises developed and practiced to simultaneously stretch and strengthen. Studio Rubylake, 5219 Avenida Navarra, Sarasota. 941-3120700. StudioRubyLake@Gmail.com. Tabata Protocol – Noon-12:45pm. Tabata training produces a maximal calorie burn followed by an increased metabolism that burns calories hours after the session. It involves eight continuous bouts of 20 second work periods, followed by 10 seconds of rest periods for a single exercise. Studio South Fitness, 55 S Palm Ave, Sarasota. 941-365-4584. Zumba – 1:30pm. You’ll forget you’re working out with the sexy but simple moves to dance music like Cha-Cha, Salsa, etc. Studio Rubylake, 5219 Avenida Navarra, Sarasota. Courtney Kees 941-3120700. StudioRubyLake@Gmail.com. Zen Yoga – 4pm. Stretching, strengthening, relaxing, ring your total Zen. Studio Rubylake, 5219 Avenida Navarra, Sarasota. Courtney

CrossFit Teens – 5pm. Teens will learn endurance, stamina, strength, flexibility, agility, balance and so much more. Learning proper execution of an exercise is just as, or even more important than to just doing their regimen. We explain the hows, whats, and whys of fitness. Suitable for all levels, everyone will fit in, and no one will be discouraged. 888-7379348. TanyaAP@RealFitnessSarasota.com.

Saturday Saturday Group Run – 6-8:30am. This run winds through Summerfield, Riverwalk, and country club neighborhoods. At its longest point, the route is between 10 and 14 miles. There are water stations on this course, and water and Gatorade at the end. Occasionally we have fruit, cookies, and/or bagels. Summerfield Community Park Pavilion in LWR, 6310 LWR Blvd, LWR. GroupRun_6am@LakewoodRanchRunningClub.com. POD Training – 8-9am. Class will be a circuit using free-weights, plyometrics, HIT, cardio, and strong emphasis on core. Advantage Fit Club, 8383 S Tamiami Trl #14, Sarasota. Contact Eric Gross with questions at 941-927-4348. DericGross@Gmail.com. Sarasota Route Ride – 8am. Pace is 20-23, and the route is a 40 mile ride. Start at Potter Park, 8587 Potter Park Dr, Sarasota. Contact Doug F, 941-921-6820. Mexican Madness with Javier – 8:30am. A high intensity cardio boxing, MMA class taught by Javier Torres, UFC fighter. Definition Fit, 1477 5th St, Sarasota. 941-961-3271. DaemianMains@Gmail.com. Donut Dive – 9am. Monthly donut dive held on the third Saturday of every month rain or shine. All divers are welcome. Expect donuts, coffee, dive briefing and dozens of new dive buddies to meet. Spanish Rocks, 3300 Block Gulf Dr, Holmes Beach. Yoga Body Sculpt – 9-10am. With Val S. Helping to build inner strength in this Vinyasa flow class. It focuses on flattening your belly and sculpting your buns. It also helps toning and sculpting your thighs. A great way to strengthen your core. Crunch Gym, 3762 Bee Ridge Rd, Sarasota. 941-923-4653. Punch and Kick – 9:30am. With Meghan and Reggie. Cardio kickboxing extreme! Heavy bag work, weights, gliders, trx, etc. Definition Fit, 1477 5th St, Sarasota. 941-9613271. DaemianMains@Gmail.com.