2016 MAR + APR
FIT NATION | SOUTHWEST FLORIDA
DIRTY GIRLS
MEET THE INSPIRING WOMEN AT THE TOP OF OBSTACLE COURSE RACING
2 DRINK UP
JUICE RECIPES FOR BETTER HYDRATION + RECOVERY
› LEVEL
O FF
BUILD YOUR ENDURANCE WITH WORKOUTS THAT VARY YOUR ENERGY OUTPUT
STAYIN’ALIVE DR. MICHAEL GREGER ON THE KEY TO LONGEVITY AND BETTER RACE TIME
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FEAST OR FAMINE
EVERYTHING YOU NEED TO KNOW ABOUT INTERMITTENT FASTING
PLUS
OUT OF FOCUS BODY ENVY
CAN STOP YOU IN YOUR TRACKS
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CONTENTS
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down + dirty It takes a special kind of woman to find her passion in scaling walls and paddling through muck
Playing Fast to Lose Intermittent Fasting has a devoted following of dieters, bodybuilders and even doctors, but is it really the answer to our weight loss prayers?
Save Your Life Dr. Michael Greger teaches us how to stay alive on a plant-based diet without giving up living
GEAR - Founder and instructor of Naples’ own House of Flyte Aerial Studio, Candice Kochenour shares the must-haves that keep her soaring high
10
GEAR - KitBrix: Forget “what’s in the bag” – We want to tell you about the BAG
12
fuel - Homemade juices packed with vitamins and antioxidants will quench your biggest post-workout thirst
28
COLUMN - Body envy can wreak havoc on motivation and self-esteem, but a few small shifts can get you back in the game
30
REVIEW - Oakley Jawbreakers
32
TRAIN - Choose Your Own WOD Adventure
34
CALENDAR - Races, rides and more upcoming events
2016 march // april
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CEO / Founder Stan Dougé
PRODUCTION FN Media Group
Chief Operating Officer Alfredo Escobar
CHIEF MARKETING OFFICER Robert Carlson
Managing Editor Erika Gilbrech
Associate Editor Masha Vapnitchnaia
CREATIVE DIRECTOR Melody Tarver
ADVERTISING SALES Lisa Grant Photo: Samantha Duffy
Congratulations! You’ve made it through the first two months of 2016 with your fitness and health goals intact. Or not? It is around this time that many New Year’s resolutions are abandoned, as people come sneaking back to their old ways. If you’re in the group of those still going strong with their resolutions, WELL DONE! The hard part is over, so now it’s a matter of keeping it going. If, however, you’re reaching for a doughnut as you read this: first, put it down and second, don’t despair. Brush off the powdered sugar, and get back on that horse. What a lot of people don’t know is that the real battle for greatness unfolds in the mind, not at the gym. It’s the drive to work consistently—finding the mental fortitude to keep going back, even after unplanned setbacks or a slip. Once you train your mind to stick with it, the reps will be easier to stick with, too.
Events Chelsea Garlock
INTERN Gerard “Money” Albert
COVER PHOTOGRAPHY Brian Tietz
In this issue of FN, we’re focusing on motivating you to keep going by hitting the trifecta of well-being: training, nutrition and a sound mind. Get inspired by three of the baddest women I’ve ever met who share what drove them to Obstacle Course Racing. We also sat down with New York Times best-selling author Dr. Greger to give us the scoop on how to eat well without losing your mind or giving up your mom’s greasy specialties. We also have tips on turning body envy into positive shifts in your self-esteem and your sense of achievement.
Contributing writers
I continue to be amazed with the stories I hear and how much a healthy, active lifestyle affects not only an individual, but their entire family. The art of balancing family, work, training and healthy eating is challenging for us all, but succeeding—in competition and every day—is the best kind of reward. Keep sharing your stories with us, and we will share them with the world.
Jess Novak, Matt Torres,
Teko Ekuegan Agbo, Kathy Feinstein, Kate Harnden, Nicole Kurz, Matt McCain, and Masha Vapnitchnaia
Contributing photographers Erik Kellar Samantha Duffy
Stan Dougé CEO / Founder #WEAREFITNATION
2016 march // april 6 fitnationmag.com
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fitnationmag.com
MAR + APR 2016
7
GEAR
FUEL
HEALTH
TRAIN
S’well Bottle
Chewy Sprees and KIND Bars
C.O. Bigelow Mentha Shimmer Tint Lip Gloss
Well-Kept Cleansing Towelettes
“Dry lips can be a total distraction, so always be armed with some lip gloss. This one has the added benefits of ‘minty fresh breath and shiny lips.’”
“Clean devices lead to clean skin, [so] these handy towelettes [should be] stashed in every bag, glovebox, and drawer you can find to keep things like your phone and sunglasses germ-free.”
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What’s in HER Gym Bag? F o u n d e r a n d i n stru ctor o f N a p l es’ own Ho u se o f F l y te Aeri a l S tu d i o, C an d i c e Ko c h e no u r sh a res th e must-haves that keep her soaring high.
“The S’well bottle is an obsession! A girl can never have too many – one to go with every outfit! Try mixing up bottled water with a little carbonated watermelon-lime water for a refreshing treat.”
®
®
“Snacks! My favorite? Chewy Sprees. You’ll find them on the counter at my studio to share the joy! Then [there’s the] healthier [variety]: a few bites of a KIND bar before a good inversion.”
By Nicole Kurz | Photos: Samantha Duffy
With an intimidating daily routine that would make the most active person feel lazy, it’s a wonder Candice Kochenour ISN’T Wonder Woman. She starts every day at 5:30 a.m., managing her own marketing and advertising business, then heads to House of Flyte Studio to teach aerial yoga classes and help her members get one gravity-defying workout. Before finding her calling with aerial yoga, Kochenour struggled to find a routine that would keep her focused: “[I] always tried to take care of myself and try different workouts: power plate, pure barre, power yoga, but [I felt] challenged to stick to a focused routine.” But, she found her wings at the House of Flyte, which is licensed by Christopher Harrison’s AntiGravity® Fitness.
®
G EGAERA R
As described on houseofflyte.com, Christopher Harrison’s AntiGravity Fitness is “a unique combination of exercises… intended to decompress one’s spine and align the body from head to toe while stretching and strengthening one’s muscles.” Classes range from beginner to more advanced, like Suspension Fitness or AIRBarre, and are held in an intimate setting, decked out with hammocks and led by experienced instructors who help students explore their adventurous sides. Between classes, we caught up with Kochenour to find out what go-to workout (and cool down) necessities are in her gym bag to keep her practice focused, her energy high, and her body finely tuned for whatever her next high-flying trick might be.
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GEAR
FUEL
HEALTH
TRAIN
kitbrix
By Matt McCain
|
Photos: Samantha Duffy
Forge t “what’s in the bag” – We want to tell you about the BAG!
Double-lined with waterresistant tarpaulin
thick rubber base
G
ym bags are disposable. Gym bags are ugly. Gym bags stink. It could almost be a game of fill in the blank, and if you are thinking of a negative term, then you’ve probably never seen KitBrix.
KitBrix is a new company out of the UK making lightweight, bombproof gear bags designed with the athlete's needs first. When I say “bombproof,” I’m only half kidding (I was willing to test it on mine, but when I googled “how to make a small bomb to put in a gym bag” I was rudely interrupted). The bags were designed by a former military officer using a lightweight, heavy-duty material called tarpaulin. The material is used in several industrial and construction fields, as well as in military and expedition equipment. It feels like a nylon beach cooler, only far thicker and stronger. With how tough that material is, I would have expected the bag to be overly heavy, but I was wrong. The outer is double lined with water-resistant tarpaulin and available in a ton of colors and designs. The bottom is a thick rubber base to keep the bag dry and upright if you have it on wet ground or a locker room floor. It also keeps the bag holding it shape. The bag is about 16” long and roughly 10” deep and wide. It may not sound very big, but here is what I have in mine:
FIT TECH
Helmet Size 46 cleats Socks, gloves, jersey, bibs, base layer, glasses KitBrix DobiPak (to throw a sweaty kit in after I’m done) Heart rate monitor The inside of the bag is also lined in tarpaulin, as are the internal zip pockets to keep things organized. I had
10 fitnationmag.com
several packets of Untapped Maple syrup, replenish, tools, phone chargers and such. Frankly, I still had a little more room if necessary. The bag is so durable I would actually let an airport baggage handler at it. The coolest feature to me is the external zippers on the outside of the bags. This allows you to zip multiple bags together and using the padded straps, the dual bags can be carried as a backpack. As a backpack, it's comfortable enough to move through an airport or from your car to the staging before a race but I wouldn’t want it as an all-day companion on my back. The bags come with interchangeable icons for running, swimming, cycling, tools, first aid, etc. A triathlete looking to stay organized in the transitions could zip a few bags together, have them each labelled and be able to easily carry all of their gear to and from the race. OCR competitors would love that the bag could be hosed off or just thrown into the shower with you to clean it off when you’re done. Fill it full of clean clothes and whatever you use to wash off the remnants of a Savage Race, throw the gross gear into the DobiPak and you're ready to rock the after-party beer garden. Every product I review here, I show to our fearless leader Stan Douge. Normally, his enthusiasm is expressed with either “cool” or “awesome”; however, he must have really liked these bags because he won't give them back and he wanted to talk to my contact at KitBrix. I mention this because Stan liked the bags so much that we are working on a deal to bring custom-branded FitNation bags to our readers. Retail on the bags is about 65 bucks, cheaper if you buy a bundle (2 bags), and they come with a five-year warranty.
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GEAR
FUEL
HEALTH
TRAIN
Lemon – Lemons are another super citrus that can help with joint pain, trouble sleeping (insomnia), asthma, colds, fever, hemorrhoids, varicose veins, skin conditions and chills. Grapefruit – This fruit helps to prevent and reduce high cholesterol, obesity, “hardening of the arteries” (atherosclerosis) and cancer, as well as a skin disease called psoriasis. RECIPE 5 oz. coconut water 4 pieces of watermelon 1 cucumber 3 oz. grapefruit juice 2 oz. orange juice 2 oz. lemon juice 1 oz. aloe Pro Tip: If you don’t have a juicer, just combine all of the ingredients in a blender. Since the watermelon and cucumber are so watery, all you’ll need to do is pour the concoction through a mesh strainer if you want to eliminate any extra pulp.
Delicious Raw Superfood Smoothie
Want Better Performance? Have A Drink.
In addition to hydration, our bodies also need protein replacement post-workout to help muscles recover and grow stronger. With some added hemp protein and avocado, this smoothie is not only refreshing, but also more filling than a juice—perfect if you’re on the go. Blueberries – Blueberries are among the highest antioxidant value fruits. They are low in calories and high in soluble dietary fiber and pigment antioxidants (like flavonoids). Avocado – Avocado is one of the few fruits that contain heart-healthy monounsaturated fat, which helps boost good (HDL) cholesterol and lower bad (LDL) cholesterol.
Homemade juices packed with vitamins and antioxidants will quench your biggest post-workout thirst.
Vanilla extract – A great antioxidant and anti-inflammatory supplement, vanilla also has a great warm, rich flavor that pairs well with the coconut in this drink.
B y Te k o E k u e g a n A g b o + K at e H a r nd e n
Hemp protein – A great plant-based, vegan protein, hemp also has very high fiber content.
Hydrating before, during and especially after you exercise can make all the difference in your body’s ability to recover post-workout. While the electrolytes in sports drinks can help you, the processed sugar they contain can set you back. If you want a more wholesome, yet sweet alternative, try one of these all-natural, plant-based juice recipes from Delicious Raw.
D e l i c i o u s R a w H y dr a t i o n J u i c e Everyone loves coconut water. Not only is it low in calories and fat, it also contains more potassium than bananas and is a super hydrator. While great on its own, it’s also a sweet base for a recovery juice made with other nutrient-rich, hydrating ingredients. Aloe – Great for recovery, aloe speeds up wound healing on the inside and outside of your body by improving blood circulation through the area and preventing cell death. Watermelon – At 92% water, watermelon also contains high concentrations of lycopene, an antioxidant that may help reduce the risks of cancer and other diseases.
tr y thi s
Cucumber – Almost 95% water, the flesh of cucumbers is a very good source of vitamins A and C, as well as folic acid, while the skin of the veggie is rich in fiber and potassium. Orange – Not just high in vitamin C, orange juice is also used for treating kidney stones (nephrolithiasis) and high cholesterol.
12 fitnationmag.com
Agave – This natural sweetener is high in fructose and low on the glycemic index, making it a better option than refined sugar.
Coconut oil – Coconut oil is great for your hair, skin and nail health; it also helps with digestion and boosts your immunity. Camu camu – The powder form of an Amazonian superberry (friends with acai!), camu camu has a greatly concentrated amount of vitamin C. It can also help reduce inflammation, detoxify the body, reduce mood swings, promote eye health and prevent cognitive disorders. RECIPE 1 handful of blueberries (about 10-15) ½ avocado 1 teaspoon vanilla 1-2 teaspoons agave ½ Tablespoon hemp protein 1 Tablespoon coconut oil 1 Tablespoon camu camu 1 cup coconut water Adjust the amount of agave depending on how sweet you’d like your smoothie. Blend all ingredients together in a blender and enjoy. For more great health & wellness tips, swing by one of our Delicious Raw juice bar locations and follow us on Instagram @deliciousraw. We can also be found on the web at www.delraw.com
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can address any lingering issues. If you’ve got high blood pressure, then you add certain other things to your diet; for diabetes, something else. MV: That’s so much easier to do than trying to eat every single thing that’s supposed to be good for you! Every day you’ll read about some new miracle ingredient that you absolutely must add to your diet. It’s impossible to keep up. Dr. Greger: Exactly! It doesn’t have to be so extreme. You do whatever you can. For example, based on the research that’s out there, I recommend eating berries every day. Blackberries pack the greatest punch, nutritionally, but if you don’t like them or just can’t get them, that’s okay—eat a different berry. It’s all relative. MV: What other advice would you give to someone who is thinking about changing to a whole-food, plant-based diet? Dr. Greger: Avoid processed foods. The processed food industry has manipulated our palates completely with sugar and salt. They want to get your palate so dulled down that only their products will satisfy. But, just a few weeks after switching—it’s absolutely amazing—your taste buds will change. For example, people will cut down on salt and all of a sudden everything tastes like cardboard and they think, “I can’t live like this for the rest of my life!” But, little do they know, in a few weeks food will start tasting so good.
Save Your Life...And
Improve Your Race Time. Dr. Michael Greger teaches us how to stay alive on a
plant-based diet without giving up living. interview: Masha Vapnitchnaia Dr. Michael Greger is a physician and New York Times bestselling author, and his website NutritionFacts.org is a treasure trove of the latest nutrition research. He is a tireless advocate for a whole-food, plant-based diet. We count ourselves lucky to get a chance to pick his brain about nutrition and his latest book, How Not to Die. Masha Vapnitchnaia: Can you tell me about your new book, How Not to Die., and what inspired you to write it? Dr. Greger: The Nutrition Facts website is really extensive; we’ve got more than 1000 videos and hundreds of articles. The book is a way to organize decades of research and bring the most essential information about the impact of our diets on our health. In the first part of the book I go through the 15 leading causes of death in the United States
14 fitnationmag.com
(including heart disease, high blood pressure, kidney disease and diabetes), and talk about what you can do to prevent them through nutrition and lifestyle choices. In the second half of the book I talk about the best way to prevent each of these specific diseases with changes to our diets. MV: How would you recommend for someone who is new to the idea of a plant-based diet to navigate that world? Where would you even begin? Dr. Greger: In How Not to Die I talk about my Daily Dozen, which are foods that I eat every day and I recommend everyone to incorporate into their diets. MV: What kinds of things are in your Daily Dozen? Dr. Greger: Flaxseed, nuts, turmeric, beans. Then, once you’ve established a baseline with your diet you
MV: For a lot of people, myself included, food is also incredibly emotional. There are so many feelings tied in with your mother’s cooking, for example. How do you address that? Dr. Greger: Food plays a deeply ingrained cultural role. People come to me and say, “I’d love to eat healthy, but I could never give up my grandma’s chicken soup.” And, I say, “Well, don’t! You don’t have to and say hello to Bubbe for me! But, how does that prevent you from eating fewer pepperoni pizzas?” It doesn’t matter what you eat on holidays. It doesn’t matter what you eat on your birthday. It’s the day-to-day stuff that adds up. Your body can recover from repeated insults. We shouldn’t let these kinds of mental blocks prevent us from moving in the right direction. If you love pepperoni pizza, continue to eat pepperoni pizza, but make it a special occasion. There’s this black-andwhite thinking, almost this religiosity when it comes to food and labels like vegan or vegetarian; all of it can prevent people from making the first step and that’s really the worst part. MV: The terms “vegan” and “plant-based” are so similar, but the word “vegan” has been elevated, as you said, almost to a religious level where people can’t connect to it. Dr. Greger: I think it’s helpful to remove some of the ideology. You can be on a plant-based diet and still wear leather shoes. What’s more, a label like “vegan” tells me what you don’t eat, but it doesn’t tell me what you are eating. Twenty years ago vegans had to eat
healthy by default, but now there’s vegan junk food. Ben and Jerry’s just came out with four new vegan ice cream flavors. You can eat as crappy as you want and be vegan. But, if you come to me and tell me you eat a whole-food, plant-based diet, then I know you’re actually eating your vegetables! And, it doesn’t matter to me if there’s some ingredient in there that’s unsavory. The question is: Is the bulk of your diet healthy or not? MV: What about the importance of choosing organic foods? Is that something people should splurge on, or is whatever you get at your supermarket fine? Dr. Greger: I talk about this in the book. There is a study in Food Chemical Toxicology that suggests that if half of the American public ate a single extra serving of fruit and vegetables every day we would prevent 20,000 cancer deaths a year. Because they were talking about conventional fruits and vegetables, they calculated that the pesticides burden would cause an extra 10 cancer deaths per year. So, all in all we would prevent 19,990 deaths from cancer every year if everyone ate just one extra piece of fruit from the supermarket. You get a sense of the tremendous scale of benefits from fruits and vegetables versus the tiny bump in risk from pesticides. If you can choose organic—great! But, we should never let concern about pesticides prevent us from stuffing our faces with as many fruits and vegetables as possible. MV: A lot of Fit Nation readers are serious athletes. I know that there’s this belief that you need animal protein to stay competitive. Is that a myth? Dr. Greger: Whether it’s endurance or strength sports, there are people at the top of their game eating plant-based diets. Some of the best athletes in the world--like Ethiopian runners and Mr. Universe, of all people--are vegan. There’s a guy who got into the Guinness Book of World Records for carrying more weight than anyone ever, and he’s on a strictly plant-based diet. You can take a step back and think about what are the strongest animals in the world—elephants, rhinos, gorillas—what are they eating? They’re eating plants all day. In terms of actual performance, the only good data we really have is on recovery time. Because of the anti-inflammatory effect of whole plant foods, athletes eating a plant-based diet don’t have that 24- to 48-hour muscle soreness that they would otherwise. There aren’t those micro muscle tears from overexerting themselves, which enables them to train more frequently. The diet isn’t what’s making them compete better, but it is allowing them to train harder and it’s the training that gets you to compete better. MV: Is there anything that you recommend athletes eat for training purposes, and then the day of the race? Dr. Greger: Nitrate-containing vegetables. You’ll hear a lot about beet juice, but you can just eat beetroot or even canned beets. It’s just fascinating.
Nitrates allow for enhanced blood flow and improve efficiency of the use of oxygen so you actually get more energy per breath. Divers, for instance, can then hold their breath longer.
“
We have endless power over our health and our longevity, and
the vast majority of premature deaths and disabilities are preventable with healthy lifestyle behaviors, including
”
a plant-based diet.
MV: Seriously?
Dr. Greger: Sure. In terms of time trials, there have been controlled double-blind studies conducted with cyclists and marathon runners. Some get regular beet juice, and others, beet juice from which the nitrate has been removed, but it still tastes the same and looks the same. Neither the athletes nor the researchers know who is getting which until the code is broken at the end of the trial. And, indeed, there are these significant effects, and when it comes to athletics--a fraction of a second can really make a difference, right? MV: Exactly. I went to a doctor a few years ago with a minor problem, and she told me to eat leafy green vegetables. The idea that I was in charge of my own health was really powerful. Dr. Greger: And, that’s really the good news. We have endless power over our health and our longevity, and the vast majority of premature deaths and disabilities are preventable with healthy lifestyle behaviors, including a plant-based diet. MV: I feel really inspired. And, I admit, I like that you don’t make me feel bad about eating pizza once in a while. Dr. Greger: Ha ha! Look, if having that pizza once in a while enables you to eat healthy the rest of the time, then that’s actually good for you. So, I say, whatever it takes.
”
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It takes a special kind of woman to find her passion in scaling walls and paddling through muck, and we’re beyond impressed by the powerful women of OCR who are redefining what it means to act like a lady. 18 fitnationmag.com
“
—Ashley Samples
If you spend your life calculating risks, you are going to miss everything that would allow you to live life to the fullest. Not taking risks is the only risk I am not willing to take.
”
T
o put it mildly, obstacle course racing is not what your grandmother would call “ladylike.” Similar to—and often inspired by—army boot camp training, OCR tests its competitors in strength, speed, endurance, dexterity—plus sheer, unadulterated persistence. Folks who compete in obstacle racing prepare themselves to conquer extreme challenges like maneuvering around barbed wire, climbing up greased poles, jumping over fire, and crawling through near-freezing mud pits. Fortunately, we’re starting to meet more and more of these powerful women. “There are still more guys on the course,” Jamie Stiles says. “But, there are a lot of tough girls out there—and as OCR gets bigger, there are going to be more and more of us coming out of the woodwork.”
Jamie Stiles Jamie, whose killer tattoos make her stand out on both the obstacle course and in life, has always loved being active. A former personal trainer, she took to the world of obstacle course racing like a frog takes to the mud. “I was instantly hooked—it was the most fun thing I’d ever done,” she says. “Right after my first race, I said to myself, ‘I have to do more of these.’” Now she’s competed in (and placed at) everything from Spartan Race to BattleFrog to Tough Mudder—and she’s just getting started. FN: Do you think that folks who are having trouble getting off the couch can be inspired by elite obstacle racers?
Jamie Stiles: One thing that’s great about these races is that really, anybody can do them—I’ve seen people of all different shapes, sizes, and ages out there having a blast. It’s not just for the elite obstacle racer—it’s for everybody. I hope I can be part of somebody’s inspiration—that would make me feel pretty happy about doing this. Everyone has something that they need to overcome, and these races help a lot. My fiancé has had a fear of heights for as long as I’ve known him, and he started doing races as well. Because of some of the obstacles that you have to climb over or jump off of, he’s really overcome his fear of heights—it’s amazing.
“
When you start really getting into OCR, you start to look around at —Jamie Stiles everything outside and think, “I wonder if I can climb that.
FN: What shoes and clothing do you wear when you compete? Jamie Stiles: A lot of people don’t realize that what you’re wearing can really affect how you perform. For me, I always think that wearing less is more because there’s less material weighing you down—but it also depends on the material, too. If you travel to someplace where it’s snowing, obviously you don’t want to be wearing shorts, but here in Florida, a good bet are quick-drying compression shorts, a sports bra, compression socks, and shoes with significant traction— I like Reebok all-terrain supers, which have drainage holes, so if you’re going through water, then it’s going to drain out and not weigh your shoes down. FN: What’s the most inspiring thing you’ve seen on an OCR course? Jamie Stiles: I’ve seen amputees out there absolutely crushing obstacles that I might struggle with. People who are blind go out, and they have people helping them getting across these obstacles—seeing how it brings people together, and how everyone helps each other, I think that’s just the coolest thing. FN: Which OCR obstacles have been the toughest for you, what has helped you prepare for them, and what was the experience of beating them like? Jamie Stiles: Obstacles that require a lot of grip strength are tough—that’s not something most people think about having to train for, but your grip is really important for getting through some of these. So, I’ve been training to develop a stronger grip, but I love climbing, so it’s a fun challenge, too. Rock climbing helps a lot because it doesn’t just work one part of your hand—your fingers need to be strong for 20 fitnationmag.com
things like this. Pull-ups help a lot, and monkey bars. When you start really getting into OCR, you start to look around at everything outside and think, “I wonder if I can climb that.” FN: Have you had any injuries on an OCR course? Jamie Stiles: I cut off the outside of one of my fingers at a race last year. But, honestly, my strongest reaction was, “Man, now I have to wait a little longer before I can get back out there.” I could have lost my whole finger and would still want to do these. I’m not going to let anything stop me. FN: What inspires you to keep going when you just want to lie down in the mud? Jamie Stiles: You meet so many awesome people with different backgrounds doing this, and we all have one thing in common: a passion for these different races. There are so many people I’ve met from all over the world that do this. It’s great because it makes the world seem smaller—so becoming friends with other people in the sport inspires you when you’re having a bad day.
Ashley Samples Ashley has become something of a star over the past few years—a six-time undefeated racer at Mud Endeavor, she also won first place in the 30- to 34-year-old division at the OCR World Championships in 2015, and completed her first Spartan Race trifecta in 2015, finishing at the top of the pack. She’s had multiple podium finishes at Spartan and Battlefrog Races, and finished fifth overall in the Battlefrog point series. Needless to say, she’s setting the bar pretty high— for her competitors, and also for herself.
”
FN: Ashley, you’ve been involved in this scene since 2012. What was your first race, and how did you first get into the OCR scene? Ashley Samples: My first race was a local one called Hog Wild, which I did in order to prepare for Tough Mudder. A couple of people at my job set me up for it and recruited a team, but come race day, everybody bailed—I was the only one to show up! At that point, I was so frustrated, I thought, “I’m going to prove to everybody that I can do this on my own.” FN: Why OCR? What about this thrills you? Ashley Samples: OCR is therapeutic, in a way. It allows you to connect with the fun of playing and being a kid, and it also helps you to set goals, and gives a workout routine a purpose. What draws me to OCR is the element of unpredictability: I love the anticipation of not knowing what comes next and adrenaline rush of accomplishing something challenging. FN: A lot of people have talked about E. coli and other diarrheal diseases as major deterrents from participating in this. What makes these events worth the risk for you? Ashley Samples: I've done over 100 races, and I have never had any of these issues. My advice is close your mouth when you are in the mud, shower off post-race, and wash your hands off before you eat. Everything in life has an associated risk: driving to work, crossing the street, or running an obstacle course race. If you spend your life calculating risks, you are going to miss everything that would allow you to live life to the fullest. Not taking risks is the only risk I am not willing to take.
FN: Which OCR obstacles have been the toughest for you? Ashley Samples: The toughest obstacle for me involved running through a mine. It was pitch black, and I'm afraid of the dark—we had to wear headlamps. We were directed into sub-50-degree water, and I’m admittedly a terrible swimmer, plus I hate the cold. They had lifeguards in boats that would call out to you to check if you were okay—people were going into shock. I went to reply to them and suddenly I couldn't speak, I couldn't breathe, I couldn't touch the bottom—I was shivering and my muscles were cramping. It was like a real-life nightmare, and I starting having a panic attack. Finally, I managed to get out the word, “No!” A lifeboat came over, and was about to pull me onboard. At the last moment, I was able to gather my thoughts, and finally say, “I can do it,” and then I made it out of that mine. But, for a moment, I legitimately thought that I could die. It was just the perfect culmination of all my fears.
Conquering that challenge has given me the confidence to know that I can do things I am scared of—and come out stronger on the other side. FN: What are you looking forward to next in your career as an athlete, and what accomplishments are you proudest of? Ashley Samples: I am hoping to return to the OCR World Championship this fall to defend my title as the 30- to 34-year-old OCR world champion. Last year I came in as a "rookie," and this year I will be coming in with a target on my back. It adds a little stress, but no matter the outcome I will get to see my race friends from all over the world, so it’s definitely an event to look forward to. My proudest is my OCRWC win, which my parents were there to witness. I got to represent the USA on the podium with women from South Africa and Australia.
FN: What inspires you to keep going when you just want to lie down in the mud? Ashley Samples: That’s easy: Ryker. He’s a 4-year-old little boy with a type of congenital heart defect called CHD, and he lives in Canada. Ryker is the buddy I was matched with through the “I Run 4” Organization, a nonprofit that matches athletes of all levels and kinds— runners, walkers, yogis, and triathletes—with folks who have physical, mental, and developmental special needs. Through this program, I’ve learned that the “obstacles” put before me in racing are nothing in comparison to the obstacles that others are confronted with in their daily lives. “I Run 4” was inspired by the following idea: “I run because I can. When I get tired, I remember those who can’t run, what they would give to have this simple gift I take for granted, and I run harder for them.” And that is why I keep pushing.
“
—Jennette Gardner
I can monkey around, goof off, have fun -and not even realize that I’m training for these races.
”
Jennette Gardner
FN: Why did you choose OCR—what about this thrills you?
Jennette is one badass mom. She’s competed in Savage Race, Warrior Dash, Spartan, BattleFrog… and she keeps making the podium, to boot. But, while OCR is a solo sport, Jennette doesn’t compete (or practice) alone: her kids, ages six and seven, come with her to races that offer kid components, complete with mud pits. “They’ve each done two at this point— Spartan and BattleFrog,” Jenette says. “They love it just as much as Mommy does, and jump in my workouts, too. My kids go flying through the rings and the monkey bars—sometimes they do it better than I do!”
Jennette Gardner: OCR isn’t just about speed—it’s about an all-body strength, and it challenges you mentally, as well. I understand that marathons are very challenging, but personally, I can’t stand just running—I find it boring. OCR events are perfect for me: I like jumping off stuff, climbing over things, falling in the mud, clambering up ropes… that’s right up my alley. My favorite part is that I can monkey around, goof off, have fun—and not even realize that I’m training for these races. FN: How has your passion for OCR developed? Jennette Gardner: I started racing in 2012 just as a hobby. I started with a local race that wasn’t very big, but I realized that I was outgrowing it when I started winning it. I knew I needed a bigger challenge, but I was worried that I’d be terrible in the big-name ones. But, I kept podiuming at these other events, and realized that, well, I was actually really good at this. My husband is an amazing supporter: he built me chin-up bars, and then a climbing rope, monkey bars, rings, an eight-foot wall, four-foot wall, and an A-frame ladder wall. It’s helped me engage the community, too. I host a boot camp on Saturday mornings when I’m not racing: I set up stations in a half-mile loop around my neighborhood for anyone who wants to join. Then, friends and neighbors are welcome to come into my backyard to practice the traverse wall and everything else. Some people are a little intimidated about doing the course at first, but they end up saying, “Oh, this is actually a lot of fun!” FN: What’s your diet like? Jennette Gardner: I don’t count calories, but I try to stick to as many fresh fruits and vegetables as possible. I still eat brownies sometimes—I’m human—but I try to limit my sugar intake. I think you can definitely feel the effects if you’ve been eating really well, but also if you end up eating something greasy like pizza. I just feel better when I choose to eat clean. FN: What challenges have been the toughest? Jennette Gardner: The big BattleFrog rigs that are all upper-body can be really challenging: you’ll have a ring that leads to a ring, which goes to a rope, then monkey bars, then more rings, then a little nunchuck, a pole, a rope, a ring, another rope... that was a bit crazy. Courses like BattleFrog are also mandatory obstacle completion, so if you fall and slip, you can’t just keep running on, you have to start over. People might have to stay there for a couple of hours because they make one misstep or misgrab, and they get more and more worn. You just have to calm yourself and focus, but it’s hard. FN: What inspires you to keep going when you just want to lie down in the mud? Jennette Gardner: My family. When I come back from a race, my kids will say to me, “Where’s your medal, Mommy? Can I see your medal?” It’s such a great moment to teach them that you’re not going to win every race, and to model being a good sport for them. I love telling them, “Mommy isn’t mad that she didn’t win—she’s happy that she had a good time, and she feels blessed that she didn’t get hurt.”
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BY Masha Vapnitchnaia
Playing Fast
to L se Fastin g h a s b e e n u se d by p iou s fo l l owe r s a s a s pi r i t u a l pra c t i c e fo r m i l l e nnia , an d n ow it’s m a d e it s way in to t h e s e c u l a r wo r l d . To u te d a s t he l ate s t wa i s t- c i nching miracle, I n te r m it te n t Fa st in g h a s a d evo te d fo l l ow i ng o f d i e te r s, bo d y bu i l de rs an d eve n d oc tor s, b u t is it re a l l y t he a nswe r to o u r we i ght l o s s praye r s?
U
nlike regular diets, Intermittent Fasting (IF) doesn’t restrict what you eat, but rather when you eat, with fasting periods lasting between 16 and 24 hours. If you think about it, it’s not really such a novel idea. Go back a few thousand years and you’ll see a whole lot of humans (sometimes unwillingly) practicing Intermittent Fasting. No luck catching a gazelle this morning? Better luck tomorrow. In the meantime, here’s a handful of wild berries to tide you over! If you want a more contemporary example of fasting, think about the foodless eight-hour stretches you experience every night, and the aptly named meal you have in the morning. Intermittent Fasting is not synonymous with starvation. With most Intermittent Fasting practices, the basic breakdown is this: there are “feast” days, when you eat as you normally would, and there are “fast” days where, depending on the particular regimen, you either consume
about 500 calories or none at all. At most, you restrict your food intake for 24 hours, which is not enough time to send your body a distress call, slowing down your metabolism and body’s non-essential functions. Some studies suggest that Intermittent Fasting might actually rev up your metabolism and encourage greater fat burn. The popularity of Intermittent Fasting as a weight loss tool is due partly to the fact that people find it easier to stick with than the alternative calorierestriction diets. Since your food choices aren’t restricted, you don’t have to give up the foods you love. Traditional diets ask you to both monitor the quality of the calories you eat as well as the quantity, day in and day out. You’re asked to say no to pizza, no to cake, no to all the terrible things you love. With Intermittent Fasting, you only have to say no to them today, comforted by the knowledge that tomorrow you can roll up your cake in a pizza slice and call it a burrito.
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Playing Fast to LOse
So, then, how do you lose weight if you can just make up for lost time the following day? That’s an excellent question. Dr. Krista Varady is elbow-deep in Intermittent Fasting research. So deep, in fact, that she published a book about it called The Every-Other-Day Diet: The Diet That Lets You Eat All You Want (Half the Time) and Keep the Weight Off. She has been studying the effect of IF on weight loss for years, and her research has consistently found that alternating feast and fast days aids weight loss and decreases the risk for coronary artery disease. During one of her studies, she had participants eating 25% of their regular calories on fast days. You would think that if you’re forced to eat only 25% of your normal calories on Monday, on Tuesday you’ll eat 175% to make up for it. But, as Dr. Varady’s study found, participants ate only 15% above their usual intake on their feast days. Let’s say you’re alternating fast and feast days and your normal calorie intake is 2000. If we assume you’ll eat 500 calories on your fast days and 2,300 on your feast days, that means by the end of the week you have saved between 5100 and 5600 calories. Still, you should be wary of binge eating. Too often, people restrict their calorie intake drastically, only to break days (or sometimes just hours) later and eat candy like they’re an unhinged eight-year old on Halloween. Though Intermittent Fasting does not limit what you eat, it’s important to not overcompensate on your eating days; otherwise, your efforts will be futile. Thr ee popular fast ing met h o d s : 8/ 1 6 Rule This may be the easiest of the fasting programs to follow. Limit your food intake to an 8-hour period of the day; fast for the other 16 hours. If you factor in sleep, it becomes very manageable. For example, you could limit your meals to between 10 AM and 6 PM. One Day On, One Day Off This one’s simple to remember. Eat normally on Day 1, fast on Day 2. Repeat. You should allow yourself 25% of your usual calories on Day 2, preferably eaten as one meal. If you’re a gym goer, try to time your fast days with your days off from the gym or stick to low-impact exercises and stretches. Th e 5 : 2 Die t Each week, pick two non-consecutive fast days and eat normally the rest of the week. Make sure to eat between 500 and 600 calories on your fast days. Addi ti onal B e ne fits The research regarding Intermittent Fasting’s positive effects on health factors other than weight has been limited, and with only a recent surge in popularity the long-term effects of IF aren’t really known.
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“
Most experiments on the effects of fasting have been done on rats. And, though the results have been overwhelmingly positive, a stroke-resistant, age-defying rat population with a sharper brain may not be such a good thing.
The most promising human research suggests that Intermittent Fasting could make you live longer.
”
The most promising human research suggests that Intermittent Fasting could make you live longer. The most conclusive (albeit dated) human evidence comes from a Spanish study conducted in the 1950s. Researchers divided a group of 120 elderly men and women into two groups of 60. The first group fasted on alternate days; the other ate regularly. At the end of three years, six of the fasters had died, while the non-fasting group had lost 13 participants. The fasting group also recorded fewer visits to the infirmary, at 123, as opposed to the non-fasting group’s 219 visits. There is also some evidence that IF causes an increased responsiveness to insulin and lowers the risk of diabetes, as well as blood sugar and cholesterol levels. Some healthcare professionals and regular people remain skeptical about the benefits of IF. As we know, weight isn’t always an indicator of health and though IF will help you shed pounds, it does not guarantee the prevention of muscle loss, nutrient deficiency or hormonal changes. Most importantly, IF does not on its own encourage long-term, healthy habits, which are vital if you want to stay in shape. But, if you’ve been struggling with your weight and have tried everything to no avail, then Intermittent Fasting may indeed be the answer you’ve been looking for.
㈀ ⴀ䠀伀唀刀 夀伀䜀䄀 吀䔀䄀䌀䠀䔀刀ꀀ吀刀䄀䤀一䤀一䜀Ⰰ 刀䔀ⴀ䤀䴀䄀䜀䤀一䔀䐀⸀ 䴀伀䐀唀䰀䄀刀 吀䔀䄀䌀䠀䔀刀 吀刀䄀䤀一䤀一䜀 䤀一 一䄀倀䰀䔀匀 䨀甀氀礀 㔀 ጠ ㌀ ꀀ䤀洀洀攀爀猀攀 礀漀甀爀猀攀氀昀 椀渀 椀渀猀瀀椀爀愀琀椀漀渀 愀渀搀 瀀漀猀猀椀戀椀氀椀琀礀 ᐠ 愀挀挀爀攀搀椀琀攀搀 礀漀最愀 琀攀愀挀栀攀爀 挀攀爀琀椀ǻ挀愀琀椀漀渀 椀渀 樀甀猀琀 㜀 琀爀愀渀猀昀漀爀洀愀琀椀瘀攀 搀愀礀猀⸀ 䘀漀爀 洀漀爀攀 椀渀昀漀爀洀愀琀椀漀渀 挀愀氀氀 漀爀 瘀椀猀椀琀ꀀ 最爀攀攀渀洀漀渀欀攀礀⸀挀漀洀⼀椀渀琀攀渀猀椀瘀攀ⴀ琀攀愀挀栀攀爀ⴀ琀爀愀椀渀椀渀最猀 最爀攀攀渀洀漀渀欀攀礀⸀挀漀洀 䘀漀爀洀攀爀氀礀 欀渀漀眀渀 愀猀 䈀愀氀愀 嘀椀渀礀愀猀愀 夀漀最愀 㘀㈀ 吀爀愀椀氀 䈀氀瘀搀 一漀爀琀栀Ⰰ 一愀瀀氀攀猀Ⰰ 䘀䰀 ㌀㐀 㠀 簀 ㈀㌀㤀⸀㔀㤀㠀⸀㤀㌀㠀
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Turning Green With Envy Will Leave You Blue Body envy can wreak havoc on motivation and self-esteem, but a few small shifts can get you back in the game. BY Kathy Feinstein
w
e’ve all felt it: that sense of disappointment with our bodies when we see perfect ones at the gym, in the pages of a magazine, on a commercial or in a photo on social media. The desire to look like the chiseled or curvy bodies we see in the media is known as “body envy,” and it’s not pretty.
of Character Strengths at www.authentichappiness.sas.upenn.edu. Once you have a list of strengths, find new ways to use them.
Every day we are bombarded with images of the ideal physique. For women it’s the slender, flat-bellied, leggy, fit silhouette. For men, it’s sculpted arms, wide shoulders, chiseled abs and a V-shaped torso. These representations of ideal beauty, when internalized, can really do a number on a person’s well-being.
Focus on function: Focus on what your body can do more than how it looks.
One study from the University of Toronto revealed that body envy often negatively affects women. Women were more likely to focus on appearance, believing that no matter how hard they tried, they would never look “like that.” The impact of that thinking led to lowered self-esteem and motivation. The same study found the opposite to be true for men. Here, body envy had a motivating effect. Men were more focused on performance and working harder to achieve the envied results. The desire to possess what you don’t have or don’t think you have can lead to a complex combination of feelings including inferiority, resentment, and hostility towards the envied other. Furthermore, when we focus on images of what we perceive to be ideal bodies, wherever they are, we are choosing to focus on something we have absolutely no control over. If you consciously switch your attention to what you can control and improve, you will see a difference in your motivation, body image and self-esteem. Focus on your strengths: Identify your strengths by making a list of the things you do best. If you’re having trouble, ask your friends and family what they think are your best assets. Alternatively, take the VIA Survey
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Focus on gratitude: Take a minute every day to write down five things you are grateful for in a Gratitude Journal.
Focus on acceptance: Silence your inner critic. Replace negative self-talk with affirmations. Try saying these to yourself out loud and notice what comes up: I love my body. I accept myself completely. I am confident in the way I look. I appreciate my body.
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when we focus on images of what we perceive to be ideal bodies, wherever they are, we are choosing to focus on something we have absolutely no control over.
When you shift your focus, you get back into the game and out of the stands. With some practice, you’ll transform envy energy into personal power by becoming an active participant in your life and moving towards your best self. Enduring motivation, a healthy body image and authentic self-esteem will follow suit.
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Lenses will darken up as it becomes brighter out. Adjustable ear pieces to ensure that fit is not an issue.
Large lens provides a field of vision that is consistent with a pair of goggles and won't impact your helmet.
Oakley Jawbreakers By Matt McCain
w
ide-eyed readers have surely noticed the appearance of the Oakley Jawbreakers over the past few issues. They are large, they are distinctive and they have been showing up on faces everywhere. With prices ranging from $200.00 to $280.00 (depending on lens choices), the primary question is: “Are they worth it?” With full disclosure, I have worn Oakleys for decades. Periodically, I have received glasses from other manufacturers and invariably, I try them a few times and give them away (at least five brands over the past six years). Over the past 10 years, I’ve only worn two different styles (the original hingeless Racing Jackets and, for the past five years, the Split Jackets). Both styles have been discontinued; however, I have hoarded several pairs and continue to wear both. It’s a testament to their style and durability. Both are drastically different from the new Jawbreakers. My first impression of the lens shape and size was of the original Factory Pilots worn by Greg LeMond 30+ years ago. The large lens provides a field of vision that is consistent with a pair of goggles. The biggest difference in lens shape is that the bottom curves and extends
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around the corner of your face. Both Erik Kellar and I noticed immediately how good the peripheral vision is while wearing them. Being able to glance over your shoulder with minimal head turn is pretty important at 25-30mph. I was more aware of what may be coming up behind me, with less effort. I have been riding using the base model HDO lens. I’ve used this lens before and it does very well in a variety of light conditions. Erik used the new Prizm lens and raved about it. In his experience the Prizm lens is not as good in changing light conditions, but is fantastic in bright sunlight, making it a perfect lens for Florida. The size of the single lens also minimizes the effect of sweat hitting them. With a greater surface area, I found that I don’t have to stop to clean them as frequently during a ride. Changing the lenses out is very simple. The nose piece folds up and unlocks the bottom piece of the frame and the lens slides right out and can be done in 30 seconds. If you ride early in the morning and leave before dark I recommend the Photochromic lens. They start out completely clear, so you can use them before the sun comes up and they will darken up as it becomes brighter out. I usually recommend that riders take their helmets with them when they go to buy new glasses. At times, the shape of certain helmets can push down on the frames of the glasses, or the ear stems are too long
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and dig into the back of it. I was concerned that these were so big that they might not play well with all of my helmets. I have five different helmet models and the glasses work with each of them. The ear pieces are adjustable in length, which ensures that fit is not an issue. Although the lens is very large, the glasses don’t sit any higher on your forehead, so they don’t impact the helmet at all. I find that I am reaching for these more and more often as the other shades are pushed to the back of the vault. Yes, $200.00+ may be a big price for a pair of sunglasses, but if you are able to use them for five or more years, the cost is fairly low. When you consider that replacement lenses are available for as little as 60 bucks, you may hang onto these for 10 years. So, back to the beginning… “Are they worth it?” If you are happy with the sunglasses you bought at 7-Eleven, absolutely not. If you are wearing sunglasses from 7-Eleven, you probably didn’t make it this far into the review. If you understand the value in a well-made pair of sunglasses that you’ll use for years, then you already know they are worth it. Photo: Erik Kellar
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Choose Your Own
WOD
Adventure Keep your body in peak performance by varying your workout intensity By: Matt Torres | Photos: samantha duffy To keep our bodies in tip-top shape, we need heartpumping, muscle-building training and low-impact cardio. However, doing too much of either without proper rest and nutrition can lead to undesired effects such as fatigue, muscle tears, muscle burn and hormonal changes. It also robs you of health benefits that can only come from doing both. When you’re engaged in aerobic activity, like rowing or jogging, you are using oxygen to power your muscles. Use oxygen to provide the energy your body needs to keep going. As you inhale, you send oxygen to the cells in your muscles, which then break down sugar and provide you with energy. With an aerobic workout, you can expect fat burn and an increase in cardiovascular health, aerobic capacity and overall endurance. Though doing solely aerobic work could burn muscle, you can counter that effect by implementing a strength training program. Unlike with aerobic activity, anaerobic exercise does not rely on oxygen to produce energy, which comes in handy when you’re sprinting to the finish line. Anaerobic exercise requires quick bursts of high energy, which is why it is not sustainable for large chunks of time or endless repetitions such as weightlifting or sprinting. The benefits of an anaerobic workout include increased power, speed, muscle strength and endurance. The downside is that too much anaerobic exercise can cause a buildup of lactic acid in your muscles, leaving you exhausted. To help you you train more efficiently, the following three WODs (workout of the day) go from high-power output (anaerobic) to low-power output (aerobic).
1
Glossary: WOD: Workout of the day. Wall Ball: Holding a medicine ball, athletes squat down and explosively stand up, throwing the ball toward an 9- or 10foot target above their heads. Thruster: A front squat straight into a push press. train
Burpees: Athletes squat and place their hands down shoulderwidth apart, lower chest and thighs to the ground. The legs are then brought back in, and the movement is completed with a full knee and hip extension and hands overhead.
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WOD 1 THRUSTERS + PULL-UPS:
This WOD is meant to be completed at a very high intensity. Start with Dumbbell Thrusters. Use a thruster weight that allows you to get 12 or more reps unbroken (35/20). Next, move on to Strict Pull-ups. If you need to, split up the reps of Pull-ups, but keep the rest time very short. Do reps of 18-14-10.
Scale options:
• Use lighter dumbbells that allow for at least 12 reps on the first round • Do Jumping Pull-ups or Ring Rows instead of the Strict Pull-ups • Lower reps to 14-10-6
2 WOD 2 [Aerobic Threshold]:
Depending on your endurance, this WOD could very well tip over into anaerobic respiration. The goal of this workout is to complete as many reps as possible of Wall Ball and Sit-ups. Start with 15 Wall Ball Shots, using a medicine ball weight (14/20) that allows you to get 10 or more reps. Next, do 10 Sit-ups. Keep going for a total of 12 minutes.
“
“Best Lake Views in Bonita.”
Scale options:
• Lower number of Wall Ball Shots and Sit-ups to eight reps each
”
To keep our bodies in tip-top shape, we need heart-pumping, muscle-building
training and low-impact cardio.
WOD 3 [Aerobic]:
3
This longer workout will build up your endurance. The point is to keep you breathing and your heart rate steady, so try your best to keep moving. Get your rest while transitioning from one movement to the next and during the completion of your Burpees. Start with a 500-meter row, followed by 21 Burpees, and finish up with a 400-meter run or row. Do three rounds.
“Best Lake Views in Bonita.” • Spectacular Lake View • Casual, Open-Air Environment • Nightly Happy Hour • Full Sandwich and Light Fare Menu • Simple Elegance at Friendly Prices Located at the Trianon Hotel near the Promenade 239.948.4400 lakehousebarandgrill.net
Scale options:
• Switch to no push-up Burpees • If you’re unable to run, row another 500 meters instead • Lower length of row to 300 meters, length of run to 200 meters • Drop to 14 Burpees
+
RIDES RACES
Photo: Viewed Up
March 5
29 The Fast + the Furriest 5K Estero 3dracinginc.com
5
April
Susan G. Komen Race for the Cure Estero komenswfl.org TSC Color Me Free 5K Fun Run Naples peaceloveandlemonade.org
6 Hooters Half Marathon Fort Myers hootershalfmarathon.com 6 5th Annual Cycling For Fallen Heroes Estero active.com 12
8th Annual Miracle Limbs Benefit Bike Ride Naples active.com
12
Scope for Hope 5K Fort Myers 21stcenturycare.org
14
Lehigh Spring Festival RACE IN THE PARK 5K Lehigh Acres ftmyerstrackclub.com
16 Marco Island Half Marathon + 5k Marco Island marcoislandhalfmarathon.com 24 FN Sunset Yoga on Vanderbilt Beach fitnationmag.com/events/sunset-yoga
34 fitnationmag.com
5
Susan G. Komen Race for the Cure Estero komenswfl.org
2
Run For A Cure Fort Myers active.com
8 – 10
GCST Open Water Swim Festival Fort Myers openwaterfestival.org
9
Phil Run for Music 10K Race + 1-Mile Walk Naples gcrunner.org
9
The Fast + The Furriest 2016 Naples gulfcoasthumanesociety.org
17
FGCU Eagle Sprint Triathlon Fort Myers blogs.fgcu.edu/campusrec/
21
FN Sunset Yoga on Vanderbilt Beach fitnationmag.com/events/sunset-yoga
23 Girls On The Run Super Hero 5k Naples gotrcc.org
51-point preventative maintenance
energy consumption increases by 37% for dirty coils
energy consumption increases by 20% for dirty filters and 40% for leaks or dirty ductwork
1/2 of the energy used in your Florida home goes to cooling
average A/C unit lifespan maintained unit: 15 yrs unmaintained unit: 8 yrs
the average home circulates 40lbs of dust through the HVAC system
DID YOU KNOW? 88% OF AIR CONDITIONING BREAKDOWNS COULD HAVE BEEN AVOIDED WITH REGULAR MAINTENANCE.
Air Conditioners not maintained properly break frequently, have shorter life spans, waste energy, encounter debris and result in poor air quality. Proper maintenance can prevent these issues while they are still repairable thus saving you thousands of dollars and ensuring your comfort not just for the time being but for years to come.
49
semi-annual 51-point preventative maintenance mention code: #becool
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