FN Magazine - AMERICAN ADAPTATION

2015 JULY + AUG

FIT NATION | SOUTHWEST FLORIDA

AMERICAN

ADAPTATION WE TURN THE SPOTLIGHT ON SOME TRULY INSPIRATIONAL

ADAPTIVE ATHLETES

DRAGON BOAT RACING

AN ANCIENT CHINESE TRADITION RACES TO SOUTHWEST FLORIDA

GOING GREENER

THE WHOLESOME TRUTH ABOUT PLANT-BASED DIETS

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MARY CARILLO

MAKES YOU GO MENTAL— in the very best way!

ACTIVATED CHARCOAL HOUSEHOLD STAPLE OR EMERGENCY MEASURE?

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2015 CONTENTS july/aug

26 A Different Way to Play Our featured adaptive athletes may face a different set of physical challenges, but their courage and passion for sports rise above the rest.

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42

Dragon Fire

THE GREENER SIDE

Six of Southwest Florida’s own Draggin’ Dragons are set to race in the Worlds—and carry on an ancient Chinese tradition.

The benefits of a plant-based diet and the secrets to a long and healthy life.

12 GEAR - What’s in His Gym Bag? Team MudRunFun member Morgan Wright shares his race day gear, which includes a kilt and a moose hat.

16 FUEL - Try This Should activated charcoal be a staple in your household? Yes, when used sparingly, experts say.

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18 GEAR - Fit Tech Reset your senses—ironically enough—by taking a dip in a Sensory Deprivation Tank.

22 Mental Mettle Former French Open champ and beloved sports analyst Mary Carillo takes you inside the mind of a tennis ace.

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46 TRAIN - Monthly Workout Get your booty in high gear with this tush-blasting workout from Fatima Kusch.

44 TRAIN - Trending Now Drink your next meal with grab-and-go, cold-pressed options from Joyful Juicing.

50 CALENDAR Races, rides, and more upcoming events.

26 42 ON THE COVER Wounded Warrior and competitive obstacle course racer Jared Bullock is featured in this issue’s spotlight on adaptive athletes. Full story on Page 26.

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publisher's letter CEO / Founder Stan Dougé PRODUCTION FN Media Group Chief Operating Officer Alfredo Escobar CHIEF MARKETING OFFICER Robert Carlson Managing Editor Erika Gilbrech Associate Editor Dana Kimmelman

Can you believe how fast 2015 is flying by? It seems like only a minute ago we were dreaming of the days when summer in all of its glorious, holiday- and vacation-filled pageantry would arrive, and now?

Somehow the Fourth of July has snuck up on us quite stealthily. If you’re anything like me, you’re both rejoicing for the much-needed time off and frantically trying to shore up plans with friends and family, fireworks, and maybe even a good BBQ or two.

But maybe we’re thinking about this all wrong.

In spite of the fond memories of yummy homemade picnic food, fun parades, and impressive fireworks framed against a hot summer night’s sky that Independence Day invariably evokes, let’s not forget about the “independence” part of that moniker. We often forget what the Fourth is truly about, which is America’s freedom; the commemoration of the Declaration of Independence and separation from British rule. But more than that, it truly embodies all that America stands for: the concepts of freedom and equality we have fought so dearly for, patriotism and love of country, and the fierce, self-reliant spirit that makes us uniquely American.

In this issue, those themes of equality and freedom can be seen as a thread woven into the content, most especially with our rousing cover story on adaptive athletes. We feature three limb-different individuals who know all about what it means to fight for their independence in sports, for limb difference education, and in the case of Wounded Warrior Jared Bullock, fight for our country.

We are so proud and excited to feature this story as well as many others that touch an array of freedom-tinged topics like playing a smarter mental game in tennis, free from negativity and doubts; U.S. representation at the Worlds in a 2,000-year-old sport; freedom from detrimental habits; and disorders in our diets.

This Fourth of July, no matter who you’re celebrating with or how you’re celebrating, be sure to take a moment to remember how lucky we are to be living in a country whose very foundation was built on the ideas of freedom, independence, and patriotism. We hope this issue taps into just a little bit of that spirit, and inspires you to follow your athletic pursuits with the autonomy of choice we are so privileged to enjoy every day.

Happy Fourth, everyone! Keep safe and have a wonderfully independent (and healthy) holiday!

Erika Gilbrech Managing Editor

CREATIVE DIRECTOR Melody Tarver account executive Brett Richard PUBLIC RELATIONS Katie Westbrook Events Chelsea Garlock Community Producer Claire Murphy Intern Zack Taylor Contributing writers Kathy A. Feinstein, MS, Fatima Kusch, Dr. Salvatore Lacagnina, Jess Novak, Nicole Rheiner, Liza Rhima, and Jamie Shane Contributing photographers Samantha Duffy and Erik Kellar COVER PHOTOGRAPHY Erik Kellar Advertising 239.330.3924 ads@fitnationmag.com

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Samantha Duffy “What’s in His Gym Bag?” (pg. 12) “Booty to the Max” (pg. 46) Contributing Photographer

Kathy M. Feinstein, MS “The Athlete's Heart with Mary Carillo” (pg. 22) Contributing Writer

Erika Gilbrech “Adaptable” (pg. 26) Managing Editor

Erik Kellar “Adaptable” (pg. 26) Contributing Photographer

Fatima Kusch “Booty to the Max” (pg. 46) Contributing Writer

Melody Tarver Creative Director

Nicole Rheiner “Pass the Carbon, Please” (pg. 16) “Float On” (pg. 18) Contributing Writer

Liza Rhima “What’s in His Gym Bag?” (pg. 12) Contributing Writer

Dr. Salvatore Lacagnina “Planting the Seeds of Health” (pg. 42) Contributing Writer

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2015

GEAR

FUEL

HEALTH

TRAIN

What’s in His Gym Bag?

Morgan Wright

By Liza Rhima Known for his impressive mud run finishes and colorful personality, Team MudRunFun member Morgan Wright shows us how he makes running fun—and practical.

“Whatever you do, find something fun about it!” That’s local mud runner Morgan Wright’s motto in sports and in life, and as someone whose post-race routine includes sporting a moose hat and kilt for laughs, truer words were never spoken. In fact, though he jokingly calls himself an old man at 41, his lighthearted attitude and impressive list of competitive wins belie that number.

In the mere four years that Wright has been competing in mud runs, he has completed over 150 races and has racks of medals to show for it. He admits to having a competitive streak, but once the race is over, it’s time to get the party started (and the moose hat and kilt on).

Training with Team MudRunFun throughout the year and practicing jujitsu at American Top Team gym keeps Wright fit year round. On average, he competes in two runs per month, and he’s a consistent Top 10 finisher in national races and Top 3 in Florida races. To do this much “down and dirty” running, he relies on some essentials to keep him primed for every race.

inov-8 x-Talon 190 Footwear “[This is] my favorite running shoe… the traction is phenomenal. You’ll jump like a velociraptor!” Wright suggests going a half-size larger than what you usually wear since these tend to run small.

Sub Sports Compression Shorts + Compression Calf Sleeves “[Sub Sports Compression Shorts] kill me,” laughs Wright, “They’re the male version of Spanx!” They’re also practical for running an obstacle course in the mud, since regular shorts are prone to fill up with mud, can get caught on barbed wire, and can cause “the worst wedgies ever, [so] they’re worth it.” The Calf Sleeves are “super helpful to keep the battle wounds at bay” and avoid rope burn.

Fun! After a Mud Run, Wright likes to don a kilt and a moose hat to run a second, third, or even fourth lap for fun. He likes the attention the costume gets because it shows that fitness can be enjoyable. When it’s time to replace the kilt, he orders a new one at www. sportkilt.com. The moose hat? Well, that was a gift from a friend, and it’s irreplaceable.

Quest Bar Water and a Quest Bar are what get Wright recharged to run multiple laps. “Gotta have one with me at every race … they’re 20 grams of protein, 20 grams of fiber, they taste good, and they have clean ingredients.”

GU Energy Gel Best used for mid-race endurance and energy, Wright advises to “just squeeze [it] in your mouth while running … the GU with caffeine will give you a boost.”

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It was a gloomy January night in Southwest Florida as Paul Krieger made his way home in the rain.

Driving cautiously, he suddenly realized the flash of light in front of him was the reflective spot on someone’s tennis shoes.

Fortunately, Paul zigged and the runner zagged.

While he avoided impact, Paul did crash into a great idea: reflective gear with built-in LED systems.

The sheer brilliance behind the concept is clear from the facts: According to the Centers for Disease Control and Prevention (CDC), in 2012 alone, 4,753 pedestrians were killed in traffic crashes while another 76,000 were injured. Compiled research from RoadID shows that “year after year over 122,000 runners, walkers, and cyclists are hit by cars.”

Fast-forward a year from that night, and Paul has launched CEE AND BE CEEN Safety Apparel™—a brand of reflective safety garments featuring built-in LED systems.

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cash/cards, and a side pocket for your phone/tunes.

CEE ME has retro-reflective 1” 3M® Scotchlite® on the front and back and is BRIGHT safety orange and lime green. The CEE ME factor is enhanced immeasurably with amber LED lights and a three-position switch that allows you to choose between on, off, and blinking, as well as a headlight that can be placed on the front of the garment with an attached Velcro strip.

A huge bonus for this gear is that not only is it washable (follow the instructions carefully, as the LED lights cannot be washed), but it can also be personalized for clubs, groups, and commercial businesses—a third back panel of reflective letters can be added to your vest.

The former Sales & Marketing VP and his team of experts, including the neighbor’s four-footed test puppy Molly, already have a few more products in the pipeline: • A pet vest (available in 5 sizes—great for individual owners and guide dogs) • A commercial garment that meets ANSI/ OSHA standards (think construction workers, school

guards, police/highway patrol officers, airline ground teams, garbage collectors, etc.)

• A children’s safety vest (designed with an eye toward other countries where walking to school is a daily hazard that claims far too many young lives) Made with American materials in the Dominican Republic, CEE AND BE CEEN products undergo safety testing before hitting the market. The light strings last up to 60 hours, while the headlight has a battery life of 100 hours, adding to its cost effectiveness.

The CEE ME Safety Harness retails online for $49.95, but is currently being offered for $39.95—a bargain for anyone making late night/early morning “runs” on foot or two wheels.

You can CEE AND BE CEEN by calling 239.877.4647, or visiting ceemellc.com/shop/pc/home.asp SOBERING STATS: According to the CDC: • 1 crash-related pedestrian death occurs every 2 hours • 1 pedestrian injury occurs every 7 minutes • Most pedestrian deaths occur in urban areas, non-intersection locations, at night

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Pass the Carbon, Please Activated charcoal isn’t just for the ER anymore—these days, many athletes are using it as a natural detoxifier. But is it safe to take regularly, and should it have a place in your medicine cabinet?

By Nichole Rheiner

A

n old-fashioned medicinal remedy is making its way back to the mainstream, and you don’t need a doctor to get it. Activated charcoal—most commonly known as an emergency treatment for poison ingestion—is available over the counter at many health food stores. As many natural foodies and athletes turn to this black wonder powder to detoxify their bodies, we take a closer look at what other uses this age-old substance has, and whether it should be a staple in your medicine cabinet.

Activated charcoal is pure carbon that’s been specially processed (exposing wood or other materials to very high temperatures in an airless environment, treating or activating it, then reheating with oxidized gas to break it into a very fine powder) to make it highly adsorbent of particles and gases in the body's digestive system.

In simpler terms, it binds to toxic chemicals that might be present in the body and removes them (as opposed to absorbing, in which a fluid permeates a solid or liquid).

Because of its unique adsorbing properties, activated charcoal is often used in water- and air-purifying systems to capture unwanted impurities.

So, if activated charcoal detoxifies the body so well, should you use it regularly to cleanse your body of all the food and environmental toxins you encounter daily?

Not so fast, says functional diagnostic nutrition practitioner and CHEK coach Michael Roesslein. “The only circumstances under which I would recommend someone take activated charcoal would be if they a) were exposed to acute food poisoning; b) if they've consumed a food they know will cause a reaction for them (for example, gluten or dairy in celiac or intolerant people); or c) if they are drinking alcohol and want to potentially absorb some of it. Outside of these circumstances, it's not something I would recommend. Activated charcoal does not discriminate in any way; it binds to everything. This would include other supplements, as well as vitamins, medicines, and food nutrients. If overdone, you would be ridding your body of the things it needs along with the toxins. It is also extremely important to note that taking activated charcoal near the time you take your prescriptions will nullify the medicine. Timing is everything.”

So while it’s great to have it on hand as a tooth-whitener or for minor emergencies, getting carried away with using it as a regular detox might, in fact, rob your body of helpful nutrients you don’t want to be flushing out. Still, when used sparingly, activated charcoal has some surprisingly versatile household uses.

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Here are just a few: Detoxification Suffering from food poisoning or a wicked hangover from a night of heavy drinking?

Taking a couple of capsules of activated charcoal will bind and eliminate most of those toxic chemicals, giving you immediate relief.

Gastric Relief When you ingest foods like beans, the bacteria in your gut create byproducts like gas or even diarrhea. Activated charcoal binds to these bacteria to help give you quick relief. This needs to be done carefully, however, to avoid constipation.

Drug Detoxification* Got a terrible head cold and accidentally popped too many over-the-counter pain relievers? Acetaminophen, the active ingredient in those go-to painkillers, is extremely hepatotoxic (toxic to your liver), so it’s a great idea to have some activated charcoal on hand in case of an accidental overdose.

Tooth Whitening It may sound counterintuitive to brush your teeth with black powder, but perhaps the most fascinating use for activated charcoal is as a tooth whitener and stain remover. Simply open two capsules into a cup and add just enough water to make a paste. Coat your teeth and brush for three minutes, then rinse really well. You may want to wear shades so you’re not blinded by those pearly whites!

Insect Sting/Bite Relief Rubbing charcoal paste on a sting or bite will draw out the toxins and help the wound heal quickly.

Looking for the best-quality activated charcoal out there? According to most naturopaths, the absolute best is activated coconut charcoal, as it is the purest source. Simply search “coconut activated charcoal” on Amazon.com, or consult with the experts at your local health food store or pharmacy, to find a brand that’s right for you. *If you or someone in your home has accidentally overdosed or been exposed to a chemical poisoning, call your local poison control center immediately. They may have you induce vomiting before administering activated charcoal.

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“ Just one hour of relieving

the body of its senses provides the equivalent rested feeling that comes from about six hours of solid REM sleep.

”

Float On Sensory deprivation float tanks aid in relaxation, visualization, and athletic recovery.

By Nichole Rheiner

D

oes this sound familiar? The alarm goes off and you jump out of bed, chug coffee, check social media, hit the gym, shower, drive through gridlocked traffic while listening to talk radio, arrive at work to a fire that immediately needs attention, then address the mounting emails that have accumulated while putting out said fire.

It’s been a whirlwind day, and it’s not even noon.

What’s worse, your mind is already overwhelmed, and you have to do it all over again tomorrow. Can you say SENSORY OVERLOAD? Recent research shows that 80% of people who visit a physician do so because of stress-related disorders. Athletes can suffer the most from this, because with the stress of competition and performance on the line, they often neglect rest and recovery, which are just as vital to athletic gains as the workouts themselves.

I see this issue in my practice almost daily, and although my best answer would be to eliminate

18 fitnationmag.com

some of the stressors and turn off the electronics, I try to be more realistic about compliance. People just “don’t have time” anymore to relax and let their senses come naturally back into focus.

Enter sensory deprivation therapy, or “float tanks.”

Floatation therapy utilizes sensory deprivation within a flotation tank or float room. A sensory deprivation, or “float” tank, is a lightproof and soundproof tank in which subjects float in salt water at body temperature.

Though this may sound scary to the claustrophobic among us, many years of well documented testing and university research show that floatation tank therapy not only has an immediate effect on pain relief and stress elimination, but also promotes “whole-brain” thinking and allows for positive visualization without distractions. In this gravityfree floating environment, the body can balance and heal internally as the senses are given an hour off. Studies have also shown that floating and floatation therapy can measurably reduce blood pressure and

heart rate while lowering levels of stress-related chemicals in the body. Furthermore, symptoms of old injuries and aches can be relieved due to the weightlessness and the effects of Epsom salts on the muscles.

Bottom line? Just one hour of relieving the body of its senses provides the equivalent rested feeling that comes from about six hours of solid REM sleep.

Mind-blowing, sure, but it’s also absolutely crucial for athletic recovery and performance gains.

One thing that many athletes have in common is the ability to visualize success. Athletes like Joe Rogan and Olympic medalists Phillips Idowu and Tasha Danvers swear by floating, both for recovery purposes and meditative visualization. When there are no other senses present, the mind can be a very powerful tool—yet another great reason to turn off your senses for an hour and let yourself float away.

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Youthful skin is attainable at any age. Diane Brzezinski, DO, and Paul Gardner, MD, are at the helm of cutting-edge technology that is not only restorative, but also preventative at TruGlo Medspa. To help clients maintain a healthy radiance and natural glow, they have created a comprehensive array of beauty services that start in the spa and continue into breakthrough surgical procedures that help their patients feel confident in their health and their outward appearance. Dr. Brzezinski and Dr. Gardner’s collaboration and comprehensive services are all in service of one goal: to revitalize and rejuvenate you back to your TruGlo. As we age, our skin goes through many changes.

As we endure those changes, as well as the natural elements, it's important to take care of our skin— and our skin care regimes need to reflect the changes in age and exposure we experience throughout our lives. Mindy DiPietro, the spa director of TruGlo Medspa, charted out the best way to tailor your skin regime throughout the years so that you look fresh and incandescent regardless of your age.

It’s never too early to go for heavy-duty sunblock that sits on top of the skin as a reflective barrier.

In the Florida sun, your number-one priority should be to preserve and moisturize, to keep the sun from burning and destroying the young foundation of your skin (the doctors suggest Obagi, a zinc oxide-

rich product that allows for complete coverage and creates a true barrier on your skin).

turnover and collagen production, which reduces acne and reverses sun damage.

In your teens and into your 20s, it’s all about being proactive and preventative. By controlling acne with cleansing and mineral-based makeup with SPF, you can reduce scarring, maintain younger skin, and promote effective cell turnover. By implementing laser hair removal and having pigmentation fixed with the Sciton Laser on active acne, you can invest in smaller treatments so that a major problem never develops. By adding a high-quality toner (toner pads are easy to throw in your gym bag), you can even rebalance your face pH to clear up acne and prevent aging. In your 20s, it’s important to use exfoliates, enjoy a deep cleansing facial quarterly, and take care of the skin you are in. By moisturizing and opting for a sunless-glow bronzer, you’ll be preserving and protecting the delicate skin of your face.

In your 40s, consider adding retinoids to help the texture of your skin and overall glow. Maintain your facials and cleansing so that scarring never begins.

Laser hair removal can take care of stray hairs, while laser resurfacing can take care of any layers of sun damage that have been created by basking in the sun. Sunblock SPF layers increase because skin becomes thinner and more likely to burn and create damage. Skin care regimes need to travel down into the neck, décolletage, and even your hands, so you don't age beyond your smile.

In your 30s, continue your twenty-something regime, but also consider adding eye creams and neck-firming moisturizers. Your 30s mean maintenance—you are taking care of what you have so that invasive procedures are never needed. Filling static lines with fillers and Botox will enable you to decrease the grooves developing in your skin. By adding Forever Young facials offered at TruGlo MedSpa, you send a laser pulse to the skin, stimulating cell

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Halo Sciton lasers remove damaged skin and rejuvenate cell production for age-defying results. As the years roll by, your face won't reflect the time passing if you take care of it from the beginning.

TruGlo is committed to fixing your past, preserving your present, and keeping you looking your best into your future. On the front lines of skin care regimes, they are able to offer a personalized support system that will keep you glowing through the decades.

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Ruby & Pearl’s is proud to support avid yogi Sam Kuhnert, founder of NubAbilty Athletics a “one-of-a-kind non-proot organization dedicated to helping kids with limb loss get off the bench and into the game”.. A former college pitcher born with no left hand, Sam is a living example of an iron will that has been strengthened by a disciplined yoga practice. st

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The Athlete’s Heart

I

began my chat with Mary Carillo feeling pretty starstruck. The feeling was justified—not only is she a world-renowned tennis player who won the French Open mixed doubles title with John McEnroe in 1977, but she’s also an award-winning sports reporter, having covered Grand Slam tennis for NBC Sports as an analyst, as well as several Olympic Games. Over the course of her sensational career, she’s earned a Peabody Award, a Sports Emmy Award for her exceptional coverage, been named Best Commentator by World Tennis Magazine, and twice named Best Broadcaster by the Women’s Tennis Association. That’s a pretty impressive résumé.

Despite her many achievements, by the end of our conversation, I felt humbled by her great humility and so proud to learn we share a passion: the athlete’s heart.

Carillo outlined the importance of crafting good technique in today’s tennis, since “top players win a rally on the first strike … today, power rules.”

She herself feels a sense of awe at the athleticism of players who can chase down power shots to keep the rally going, and describes this athleticism as stunning and beautiful: “As you can see, I’m very high on my own sport,” she laughs.

As for her own strategy when she herself was a professional player, her troublesome knees required her to play a very mental game, which, as a sports therapist, I loved hearing. She talked with great admiration about her coach, mentor, and friend, the legendary Billie Jean King, who Carillo credits for honing her mental game. One of the key elements she learned from King was the credo, “It’s not failure; it’s feedback.” We agreed that this is the foundation of a growth mindset and a champion’s attitude. In fact, King was ahead of her time in encouraging Carillo to stay in the moment, visualize her success, and use rituals for focus. She also taught Carillo that “pressure is a privilege,” and to embrace it.

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The famed Grand Slam winner and lauded sports analyst sits down w i t h o u r ow n D r. K a t h y Fe i n s t e i n t o t a l k t e n n i s , a t h l e t i c f o r t i t u d e, a n d w h i c h o f t o d a y ’s b e s t p l a y e r s h a v e a w i n n i n g m e n t a l e d g e .

There was one memorable match in particular in which she felt she “choked.” Afterwards, in the debrief, King redefined the choking for her as “a sign you care.” This positive reframe made all the difference for her going forward, and led to her avid avowal that she would rather choke than tank a match. To tank a match is to stop trying, and in her opinion, that is the worst thing in the world a player can do.

“I may have had a mediocre career,” she declares with her signature wry humor, “but I never tanked a match!”

Regarding today’s power players and which ones on the tour particularly demonstrate that mental toughness—or athlete’s heart—that we both respect so much, she makes the distinction between mental toughness and emotional control, and gives her one-of-a-kind analysis of some of the world’s finest tennis champions.

On Andy Murray: “There’s a difference between [being] mental and emotional. Some players can be very fit physically and mentally, but someone like Andy Murray, for instance, who is a terrific player ... he’s already

won Wimbledon and the US Open and Olympic gold but when he falters ... he gets frustrated and aggravated with himself and his emotions cause him to go away mentally. You see it. It’s his single biggest flaw. You watch it and think ‘why is this guy imploding?’ He has an incredible skill set and he’s supremely fit, and yet he has a tendency to allow one point to become much more than one point. One bad point to him can become an entire game or an entire set. And [when that happens], now he’s allowed the mental advantage to go to the other side of the net.”

On Rafael Nadal: “Rafa Nadal, the Spaniard who’s won nine of the last 10 French Opens, hasn’t won a clay court tournament this year, and that is remarkable.

He’s had a lot of injuries [so] he missed a lot of last season, and when he talks about his failures this season, he doesn’t talk about the fact that he missed a lot time with a bad wrist, appendicitis, and his ongoing knee problems. [Instead], he said ‘mentally, I’m not prepared.’ This is the guy who was the mentally strongest player in the world for years and you definitely did not want to face that brainpan [across the court], especially on clay.

“

There are all kinds of men and women who can pl ay professional tennis at a world-cl ass level, [but ] what separates them is mental toughness: their ac u i t y, t h e i r f l e x i b i l i t y, their willingness to adapt.

”

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“He is, in fact, a little too honest, too candid about his failures, because he’s letting the guys in the locker room know he’s not the same guy that he’s been for the last decade. He can’t help it, because he is so honest, [but] he doesn’t want people to think that his deficiencies are physical … that they’re [instead] mental.”

On Maria Sharapova: “One of the mentally strongest players in women’s tennis. She openly admits that she does not have friends on the tour; no friends in the locker room. She never makes small talk. She is her own island, and I have big respect for that because she is such a thoroughgoing professional and she knows what’s best for her. She doesn’t want to engage, she doesn’t want to be distracted. You know, sometimes you walk into the locker room and there are players crying: they’ve just lost a match or gotten bad news that they’ve broken up with somebody. She doesn’t want to spend any energy on that.”

On Serena Williams: “People who in the big moments play bold tennis [like Serena Williams]—I revel in watching and talking about that. Serena Williams has been dominating this sport for so long, and there have been times when she has not been at her physical peak, she has been out of shape, she’s been injured, she has sometimes lost her confidence. And [yet] the will of that woman to come up good in the direst circumstances, under all kinds of pressure

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[is amazing]. She’s always expected to win, so any loss even against a great player is considered a bad loss … I mean can you imagine living like that?

Like every time you lose, it makes news. When you win, it’s not that big of a deal. [But] when you lose, you’ve just made someone world famous.”

Carillo also shared her personal beliefs about sports psychology as a whole, as well as the concept of mental toughness: “An awful lot of sport psychologists spend an awful lot of time working with tennis players these days, [and] it’s a big, big part of the game. There are all kinds of men and women who can play professional tennis at a world-class level, [but] what separates them is mental toughness: their acuity, their flexibility, their willingness to adapt.

If a match doesn’t go the way they thought it would go ... you can train for a match and think you have a game plan, and all of a sudden your opponent is doing things you didn’t expect because they are trying capture what they think they know about your style. Then, you have to be smart enough and willing enough to change tactics, to change your mind about how this match can get won.

“The greatest thing in the world for me [to see] is a hard-fought match and somebody is down and you can almost see … them sitting down during the changeover, [thinking] ‘what do I have to do to win the match, what do I have to change?’ It’s

really cool to watch all that problem solving.”

Finally, Carillo had some valuable advice for our readers who are also avid tennis players. Use these tips to help strengthen your mental game, and take her final words of wisdom to heart the next time you step onto the court, whether it’s to practice or to compete: “Athletes have a remarkable facility to reset: You have to get back up, and [professional] athletes have to do [this] publicly, with their country’s flag on their back … they’ve got guts. [And] to be able to train that set of [mental] muscles? There’s nothing like it for me.”

Mary Carillo’s tips for upping your mental game • Acknowledge how mental tennis is • Watch great players to see how they fully engage the entire match • Play every single point individually • Build mental muscle by staying in the present • No matter whether you won or lost the last point spectacularly, it’s gone—no looking in the rear view mirror • Practice with purpose • Concentrate on concentrating • Breathe

July/August 2015

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Limb difference isn’t the only distinction adaptive athletes bear— the greatest might be their remarkable mental resilience and enduring spirit in the face of daunting physical challenges.

By Erik a Gilbrech

Photography by Erik Kellar

As an athlete, you naturally face challenges in your sport of choice. The solution could be something as simple as adding an insole to your running shoe, or stringing your tennis racket in a way that allows for more power and speed on the court. It could be relatively complex, like modifying a nutritional plan for an upcoming race or competition. And of course, at some point or another in your athletic career, you also face the challenges associated with injuries endemic to your sport.

While such challenges can range from small to infinitely intricate, fewer athletes experience having to coming back from—or even start out with— the loss of one or more limbs. The very biological mechanisms needed to perform most athletic feats, a missing limb presents an entirely new set of sobering challenges that aren’t marked on an athlete’s usual roadmap.

Limb-different athletes, also known as adaptive athletes, have one thing in common: an incredible story of success against the odds. How they fought back to play sports after traumatic injury or disease, or, in the case of congenital limb difference, how they began playing in the first place. And while international multi-sport events like the Paralympic Games have put the spotlight on adaptive athletes, roadblocks still exist toward letting them play on non-disability teams, whether it’s a skeptical coach, a concerned parent, or simply shortsighted competition rules.

Often what might be missing physically is more than made up for in mental grit, and adaptive athletes have that in spades. Sheer determination, an unflagging will to succeed, and perseverance beyond that of most full-limbed athletes mark them as models of courage and the triumph of will over seeming limitation. “I can’t” doesn’t exist in their vocabulary, because there’s always a way to adapt and simply do it differently.

Here, we proudly feature three adaptive athletes with roots right here in Florida. They shared their remarkable stories, triumphs, and beliefs about sports—and just how uniquely devoted and utterly adaptable they are to them.

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Adaptive athletes are going to start changing the world, doing things you wouldn’t expect—I would hope [that in] sports besides [the] Paralympics, we could have races with an adaptive athlete category in the future.

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JARED BULLOCK proud father / Sergeant First Class and member of the 7th Special Forces Class, united states armed forces

As a Sergeant first class and member of the 7th Special Forces Class, Jared Bullock had dedicated 12 years of his life to military service. Stationed in Afghanistan, he and two others were on a routine patrol on November 13, 2013, when tragedy struck: their vehicle encountered an improvised explosive device (IED), severely injuring Bullock and his team member, and killing the third passenger.

When the Crest View, Florida, native awoke a month later in the San Antonio Military Medical Center, it was to a grim reality: he was now a double amputee, having lost his right leg above the knee and his right arm above the elbow, as well as suffering other extensive injuries. Refusing to let those injuries dictate his quality of life, Sergeant Bullock threw himself into physical rehabilitation with the same kind of dedication he brought to serving his country.

Only 10 astoundingly short months later, he was running his first 11-mile Tough Mudder obstacle course race in West Virginia, supported by friends, family, and military brothers. He never looked back.

Nearly two years later, he’s got nine races under his belt, including Spartans and Savages as well as a few road races. He’s also a public speaker; he’s shared his story with schools, firefighters, and on social media where he has over 6,000 fans on his Jared Bullock–Support Facebook page.

One of his biggest wishes is to raise awareness for limb-different athletes in all different types of

sports, including lobbying for adaptive categories for races outside the Paralympic Games. Based on all that he’s accomplished over the past two years, there’s no doubt this Wounded Warrior will reach those goals and then some.

amputee, it’s not something you know about … but now, it’s an everyday part of my life, so I know a lot of other [adaptive] guys who do races, too. I don’t know if we’re drawn together, but we’ll exchange tips and tricks and chat on Instagram a lot.

Fit Nation: What was the hardest thing to deal with physically after you became adaptive? Did you have to relearn how to play sports?

FN: What was the proudest moment you’ve experienced since your accident?

Jared Bullock: For me, I didn’t have any problems.

Physical fitness and doing obstacle courses were a huge part [of my career] before that, so I found ways to adapt certain movements. When I got prosthetics, the grace period was shorter for me than for most—10 months after my accident, I ran my first 11-mile Tough Mudder in West Virginia. [At first], I tried running with a prosthetic knee, but the extra ounces felt heavy. I now use the [running] blades and that worked best—it’s a whole different style of running—you use 90% more energy as an adaptive athlete, so I really had to build up my endurance.

Really, the hardest thing for me was the depression [I experienced] when I was still in the hospital. This was my career; I’d been doing it for 12 years, so that was a difficult transition.

FN: Do you have a support system of fellow adaptive athletes you correspond with regularly?

Bullock: You know, beforehand, when you’re not an

Actually, it wasn’t a race—it was the first time I got to put on my prosthetic leg and go walk into my kid’s school to pick him up.

FN: What advice do you have for other adaptive athletes?

Bullock: You don’t know what you’re capable until you try. Life has no limits until you place them there.

Set [your] sights on where you want to be and don’t let anything get to you.

Adaptive athletes are going to start changing the world, doing things you wouldn’t expect—I would hope [that in] sports besides [the] Paralympics, we could have races with an adaptive athlete category in the future.

FN: So what does the future hold for you? Do you want to expand into other sports?

Bullock: I want to try doing triathlon sports eventually.

I hope to evolve and adapt [my skill set] based on my strengths and weaknesses.

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Bree McMahon head coach, Carolina Day School coach, NubAbility Athletics Foundation

By the end of her senior year at Freedom High in Tampa, Bree McMahon had big plans. A star player on her State Cup soccer team, she had fielded multiple offers to play collegiate soccer, and was looking forward to starting at the school of her choice, Brevard College, on scholarship in the Fall.

and had major damage to my right leg—I lost 95% of my calf muscle, so my ankle is basically fused. I was in a medically induced coma for six days, and the doctor had [originally] wanted to amputate both legs, but my family fought for me. I would’ve never have been the same person [if I’d lost both].

That all changed in an instant during a routine carwash fundraiser for her soccer team that nearly turned fatal. A driver lost control of their car and pinned her to a brick wall, crushing both her legs and setting her down a new path of rehab and an all-new way of life. She lost her left leg above the knee as well as most of the muscle in her right calf—a sobering prospect to face as an avid soccer player who, before, relied heavily on her running skills to make game-winning plays.

[After the accident], all my friends and family were very supportive, and then I was determined to prove to the doctors I could [play again]. I’m always up for a good challenge, and with everyone looking at me like, “good luck with that,” I said, “thanks, I will!” I always knew I could play soccer again; I was 99% sure I was going to do it. [At Brevard], I had to sit out freshman year for rehab but started playing my sophomore year. I became a goalkeeper because I couldn’t run like I could before as a field player.

Against the odds (and a scary first diagnosis in which she nearly became a double amputee), she persevered and became a collegiate soccer player by doing what most limb-different athletes do so well—adapting. After sitting on the bench all freshman year for rehab, she changed positions from field player to goalkeeper and started scoring time on the field.

FN: What was your biggest accomplishment during your college career as an adaptive soccer player?

Now a recent Brevard College graduate, McMahon plans to turn her love of soccer into a professional coaching career. Already a high school coach in the Asheville, North Carolina, area, she has also served as coach for Sam Kuhnert’s non-profit organization, NubAbility Athletics Foundation, as well as the Olympic Development Program for North Carolina.

Those big plans she had at the end of high school?

They’re now even bigger, and more limitless than ever before.

Fit Nation: Tell us a little about the aftermath of your accident.

Bree McMahon: I lost my left leg above the knee

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McMahon: This year, [at Brevard] I played 20 minutes against the Gardner-Webb [University] reserve team, and I had some saves and no one scored on me, but they had six goals scored on them. To shut them out [like that] was a really awesome accomplishment.

[Another big one] was receiving the Perseverance Award for my soccer team at our annual awards banquet.

FN: What has been your level of involvement with NubAbility?

McMahon: NubAbility contacted me on Facebook.

I checked them out, and [since then], I’ve done camps for them [as a coach]; there was a camp in Fort Myers, and two other times, [I’ve] gone to Illinois. I’ve helped out as a soccer, volleyball, coupling/gymnastics, and baseball coach.

FN: What advice would you give to other adaptive athletes?

McMahon: The only limits are the ones you set up for yourself. If you can’t do something one way, there’s another way to do it. You have to adapt to every situation or workout. Find something that works for you. I also do CrossFit, and I do something to make up for [exercises I can’t do]: [for example], I’ll do row instead of runs. There’s always a way to adapt.

FN: What has changed the most for you since becoming an adaptive athlete?

McMahon: How much I took soccer for granted. In the last game I ever played in [before my accident], I mouthed off to a ref and got yellow carded—they called a hand ball on me and I argued with him [about it] being out of bounds. [Also], I don’t take friends and family or anything for granted.

Also just the physical endurance—walking around is like running now. It takes my body three times as long to recover as my teammates’. I’m using my calf and everything I have, so the first week of pre-season [soccer], my calf is usually sore for about three weeks.

FN: What’s next for you now that you’ve graduated college?

McMahon: I’m head coach for women’s [soccer] this season at Carolina Day School, a high school in the Asheville area. I’ve also coached the past two years for the Olympic Development Program for North Carolina. I love coaching—seeing your girls leave practice with a smile on their faces. [With] a lot of the girls, their excuses don’t work with me, so I don’t let them get away with as much; I don’t let them skip stuff. I say, “if I can do this, you can do it too.”

“

The only limits are the ones you set up for yourself. If you can’t do something one way, there’s another way to do it.

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”

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Sam Kuhnert Founder / COO / head coach NubAbility Athletics Foundation

Sam Kuhnert is one busy man. Between acting as head coach and COO of NubAbility Athletics Foundation, the non-profit organization he founded with his mother, Jana Kuhnert, back in 2012, running this month’s NubAbility All-Sport Summer Camp, and networking to attract potential coaches and campers via NubAbility’s YouTube, Instagram, Twitter, and Facebook pages, he’s got more on his plate than the average 22-year-old.

just to name a few. Not to mention the growth of the camp itself—it has ballooned from just seven coaches and 19 attendees in July 2012 to 50 coaches and over 125 campers expected this summer.

time with the kids and threw footballs, did glove transfers, and shot basketball, and I discovered such raw ability and talent, and I thought, “they are being so underutilized.”

That’s quite an accomplishment for an organization whose headquarters and core training facility is located in Du Quoin, a town of just over 6,000 in southern Illinois.

As described by Kuhnert and team on their official website, NubAbility Athletics Foundation is “a one-of-a-kind non-profit organization dedicated to helping kids with limb loss get off the bench and into the game. Our team of high school, collegiate and professional athletes teach the youth to not only play, but to play the best with less—and win.”

Fit Nation: Talk a little bit about growing up limb different.

I told my mom that we needed to change this, to change the way the kids look at themselves and how parents look at their kids. Everyone deserves a chance; they just need proper instruction and confidence. So I put NubAbility into action in the spring of my senior year. Our first camp was July of 2012; we had seven coaches and 19 campers from all over the country. I recruited all the coaches through Google and Facebook. This year, we have 50 coaches and 125 or so kids. What’s crazy is [that] all these kids are coming from big cities and [from] across the country to Du Quoin, our little town in southern Illinois, for this camp!

This winning attitude that Kuhnert and his team of coaches try to impart to limb-different kids at their summer camps and Focus Sport Clinics has been part of his lexicon since childhood. Growing up, he was often bullied at school and doubted by coaches for his own congenital limb deficiency, so his parents fortified his confidence by using Bible scriptures to show him that he was perfect just as he was.

These days, Kuhnert is dedicated to helping limbdifferent kids (ages 4–18) just like him to build a strong sense of self-worth early on, especially when it comes to athletics. Encouraging them to push past their comfort zone and play sports where they’re actively using their limb difference maximizes their abilities as athletes.

People have started to take notice; one of NubAbility’s athletes was recently featured as a Fox Sports Athlete of the Week; a December baseball and softball camp was co-sponsored by the Minnesota Twins and held at their spring training field in Fort Myers; and they are attracting world-class mentors like former WWE Superstar Zach Gowen and U.S. Amputee World Cup soccer goalie Eric Westover,

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Sam Kuhnert: I was born without a left hand; I have a full left arm but a nub at the wrist. Growing up, I had people doubting me and telling me I could never do this or that. I also had some bullying early on in life. My parents were always very supportive and used scriptures in the Bible to help me understand I was created perfectly. I turned those doubts around as fuel to prove people wrong, whether that was going to Little League or playing high school baseball.

As a pitcher and outfielder, I never had issues because, at a young age, I had already perfected glove transfer and hitting. I worked my butt off in the gym and after real practice ended, my own practice would begin.

FN: How did you found NubAbility and what are its goals?

Kuhnert: The summer before my senior year of high school, I received an email from Camp No Limits, a [limb loss] support group camp for young people. I went because they asked me to be their athletic director. [At camp], I asked what sport they wanted to play, they all said “soccer, soccer, soccer,” and my thought was, “you have two feet, but you’re missing hands.” So I [started] talking to parents about having [their kids] trying out another sport. They were scared to let their kids fail, but you build off failures in order to succeed. I also had one-on-one

FN: What’s your ultimate goal with NubAbility— where do you see it heading in the future?

Kuhnert: I got [the opportunity] to play baseball in the Dominican Republic, and in Latin American, limbdifferent people are [often] shunned and aren’t allowed to play sports. They either hide [limb difference] by stuffing their jeans or sweatshirts, or give kids up for adoption. But when I got to pitch there, kids were watching the game—it was eye opening.

So my ultimate goal would be to bring NubAbility into Latin America and have clinics with limb-different kids who haven’t had the opportunity to play before.

FN: What’s a piece of advice you’d give to limbdifferent kids who are interested in playing sports?

Kuhnert: In life, you’re going to be competing with people who have all their limbs, so I would just want them to see that they’re created perfectly just the way they are and can put their minds to anything they want to. [At some point], you’re going to fail because failure is part of life, but if you build off of failures, you will be successful.

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“

[At some point], you’re going to fail because failure is part of life, but if you build off failures, you will be successful.

”

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Year Drag n of the

By Jamie Shane

A 2,000-year-old sport glides its way to Southwest Florida—and the World Championships—thanks to its one and only competitive dragon boat racing team.

or over 2,000 years, traditional dragon boats have raced through the rivers of Southern China. Chinese villagers have held these revered races on the fifth day of the fifth lunar month for generations as part of a ritual intended to avert misfortune and encourage the rains. In hopes of bringing on a prosperous rice crop, they offered this activity as worship to the dragon, an ancient symbol of water, who rules the seas, the rivers, the clouds, and the rains.

Traditionally made of teak, these ritual boats would skim sleekly through the water, manned by 12 to 16 paddlers, a drummer to keep a steady rhythm, and a “sweep” to steer. Twelve meters long and colorfully decorated with dragon heads and tails, the boats were an amazing display of energy and speed.

Dragon boat racing has since evolved from its religious roots and become one of the world's fastest-growing competitive water sports. International competitions have been held since 1976, when crews from other nations were first invited to Hong Kong to participate in the race. Following this lead, other independent races began to spring up in Singapore, Malaysia, Australia, New Zealand, and Canada. By the 1980s, the sport began to develop official rules and regulations. This ancient racing ritual was on its way to becoming an internationally recognized competitive sport.

With so many independent clubs and associations sprouting up, leaders of the sport began to develop the modern Continental and World federations, complete with official meetings and recorded minutes. The European Dragon Boat Federation (EDBF), International Dragon Boat Federation (IDBF), and Asian Dragon Boat Federation (ADBF) all emerged in the early 1990s, and the Oceania Dragon Boat Federation (ODBF) was formed in 2009. These independent federations act as representatives of the sport, although all recognize the IDBF as the world governing body, which also operates the international world competition every two years.

So what does dragon racing, an ancient Chinese sport, have to do with our little corner of the world? Quite a

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“Dragon boating is not an easy sport, but it is a shining example of teamwork and synchronicity that is on the rise in public appreciation and participation...”

This August, six athletes from Southwest Florida will be part of TEAM USA and race in the World Dragon Boat Racing Championships in Welland, Ontario, within Senior Division C. For over a year, these impressive competitors have undergone intensive training to prepare themselves for the rigorous selection trials around the country.

The US team will race the modern, 40-foot dragon boats decorated with colorful dragon heads and tails equipped with 20 paddlers, one drummer, and one sweep to comprise a crew of 22. Team members are chosen from all over the country for each Open, Women's, and Mixed crew team. Race distances are 250 meters for the short race, 500 meters for the standard race, and 2,000 meters for the long race.

Since the boat can only reach maximum speed if the paddlers are stroking in sync, working as a team is critical. All paddles must enter and exit the water at the same time, which is achieved by following the front two paddlers, called “strokers,” who set the pace. The drummer provides the heartbeat of the boat, his or her beat cuing each stroke so the entire crew can pull together. Behind the drummer are the second seats, where the lighter paddlers are found. Beyond them is the bulk of the crew, with the heaviest and strongest paddlers seated in the center of the boat. This

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section is known as the “engine room” because the most thrust and power is found here. The sweep, also known as a “steerman,” steers the boat with a sweep oar at the rear of the boat; this paddler often calls out commands if there is an obstruction in the water.

With five paddlers and one sweep, our local six comprise an integral part of the American crew. In addition to coming from a variety of fitness practices (marathoners, cyclists, yogis, windsurfers, and CrossFitters are represented), all of these athletes have been paddling dragon boats locally for many years.

Even more impressive? They’re all over the age of 60.

The “Draggin’ Dragons” are the Charlotte Harbor Paddlers’ competitive dragon boat team. Cathy Getz will be the team’s sweep at the Worlds, playing a key role on the boat and one that takes a lot of experience to safely maneuver them all from the start to the finish line. In addition to steering the boat, she communicates with all the paddlers and ensures they stay on course.

The Dragons give the boat a strong start with Carol Lynn Higley holding the second seat and Marilyn Gladish not far behind. These ladies are quick and strong. Then there’s Jack Sain, George Gershowitz, and Jim Getz (Cathy’s husband) in the engine room. These

three bring strength and endurance to the crew. All of these athletes have trained rigorously to earn their positions and hope to help win the gold for Team USA. But without their coach, the members of the Draggin’ Dragons could not have come so far. Behind the scenes is their Dragon Master, Bob Brazeau, who provides the training program, instruction, and guidance to bring them to the top. It is thanks to Bob's countless hours of training and faith that these athletes have earned their places on the US team. During his career, Bob raced for the Canadian team in many competitions, including the Worlds.

It has taken a lot of work for this team to come so far, and they are all honored to have made it. Dragon boating is not an easy sport, but it is a shining example of teamwork and synchronicity that is on the rise in public appreciation and participation. In fact, with its strong presence at Worlds, it might even be said that 2015 is truly the year of the dragon.

“I showed up, they put a wooden paddle in my hand, and I was hooked,” Gladish recalls. “It was the first time I was ever involved in a team sport. It truly is different in that we all depend on each other giving and being our best together.”

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By Dr. Salvatore Lacagnina

Planting the Seeds of

Health

A plant-based diet could help prevent disease and increase your longevity. Dr. Sal, Vice President of Health & Wellness at Lee Memorial Health System, explains.

g

rowing up in an Italian home was wonderful.

My mother expressed her love to my family in many ways, including through her deliciously traditional Italian meals. Sunday was macaroni and "gravy" day—yes, gravy, not pasta sauce, as many people refer to it. That beautiful tomato and meat sauce slow-boiling on the stove for hours before the meal would fill the house with a mouth-watering aroma. As I passed by the stove, I remember peering into the pot to see succulent meatballs, sausages, and spare ribs cooking until the meat fell off the bone. I couldn’t help myself; I’d sneak a piece of Italian bread and dip it into that gravy for a “preview” of dinnertime—absolute heaven!

As the years passed, meals traditionally consisted of meat with some other side items, but rarely many vegetables. Unfortunately, our household was very much typical; the standard Italian and American diets today largely consist of meats, starch, and a whole lot of sugar (thanks to processed foods).

I only started to question that diet about five years ago, when I began to focus my medical practice on preventive health care. For the prior 18 years, I had practiced general internal medicine, though I counseled most of my patients on the importance of eating healthy and exercising regularly. I wanted them to prevent disease so I didn't have to treat their chronic illnesses or cancers down the road.

Once I began my quest to discover how food affected health in 2010, I hit the books. After poring over hundreds of writings and research articles in the ensuing years, I have a much deeper understanding of the relationship between food and health and food and disease. In particular, I studied the lives of people in "Blue Zones"—places around the world like Sardinia, Italy; Ikaria, Greece; and Loma Linda, California, just to name a few—where people live the longest (into their 90s and 100s!). Though there are many factors that contribute to their long lives, such as being active daily, having strong social ties and family support, and security, one of the common denominators was the food they ate.

Indeed, their diets often included only the healthiest kind of foods—nothing processed, plenty of vegetables, some fruits, nuts and grains, and limited amounts of grass-fed meat. Now this was the recipe for good health and longevity!

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From that discovery, I decided that I, too, would adopt this lifestyle, so over the past five years, I have followed a "plant-based" nutrition program.

That even meant changing my work schedule to allow two days per week to run (three to four miles at a time) and two days to do a one-hour body pump weight lifting class.

My diet has shifted significantly as well; over the last two years, I have eaten no meat (that includes red meat, pork, and chicken), and have greatly restricted my dairy intake. However, you do have to live a little, so once a week, my family enjoys movie-and-pizza night, and the cheese on the pizza is my only dairy indulgence.

So what does a typical day’s meal plan look like for me? Well, for breakfast, I might have oatmeal with fresh fruits, or whole grain toast with organic almond butter. Other mornings, it might be a bowl of lentils, beans, and quinoa. Lunch is normally a large spinach salad loaded with broccoli, peppers, tomato, avocado, beets, and any other veggies I can add. For dinner, I typically have wild fish twice per week, and on the rest of the days, the main course is vegetables with a non-meat protein (there are many delicious soy products out there that add non-GMO protein to any meal). The great thing about these meals is that they make me feel full, satiated, and energetic; the lack of traditional meat protein does not limit my energy.

Aside from these three square meals, I also snack on fruits, nuts, and seeds, and “treat” myself to a piece of dark chocolate after dinner. Drinks include lots of water, some green tea, and a four-ounce glass of red wine with dinner.

Many friends and family members have asked if this lifestyle and nutrition program was difficult to follow, and honestly? The answer is “no.” That’s primarily because of the overwhelming evidence showing that the standard American diet is the main culprit for most of the chronic illnesses and many common cancers people suffer from, so practicing prevention in my own diet and lifestyle in order to have a longer, fulfilling life is of utmost importance to me. I also want to remain active as an athlete and continue to be maximally functional both physically and mentally.

Every day, I awaken at 5 a.m. and maintain a full work, home, and exercise schedule that has not been hampered by the lack of meat protein in my diet. In fact, I have read about many professional NBA, NFL, and even Olympic athletes and a few mixed martial arts fighters who eat only plant-based foods; obviously their diets are part of what helps keep them strong and delivering performance after world-class performance.

In addition, the education I have gleaned from reading about the chemical basis of nutrition helps me better understand why we must focus on food as medicine. That's because food is medicine, and the thousands of chemicals naturally found in vegetables, fruits, nuts, seeds, and whole grains are what keep us healthy and hale. In contrast, foods consumed as part of the standard American diet (high in fat, sugar, and salt), as research shows, actually causes most of the heart disease, diabetes, obesity, strokes and cancers that many of our family members and friends have to deal with as they age.

Lastly, if you have not watched the video "Make Health Last" (available on YouTube), I highly recommend that you do. This short video poignantly depicts one man maturing gracefully with good health and vitality, and in stark contrast, the same person aging the way most people do in America: poorly. Most Americans spend the last years of their lives dealing with chronic illnesses that rob them of their "golden years." I watched this happen to my father and so many of my patients and friends, and would love for this to never happen to anyone again.

But, as the commentator in the video states: the choice is yours. You can grow old with vitality, or get old with disease, and for me, a plant-based nutrition program with a fun exercise regimen, good sleep, stress management, and a loving family and set of friends is definitely my preference!

Dr. Salvatore Lacagnina is the vice president of Health and Wellness for Lee Memorial Health System as well as medical director for Lee Memorial Health System Wellness Centers. His mission is to motivate, educate, and empower people to improve their health and wellness. He appears regularly on TV’s FOX4 Rising and writes a weekly health column in The News-Press.

For a list of our culinary classes, store tours, & more visit us online at WholeFoodsMarket.com/Naples

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Ditch the At-Home Mess; Grab-and-Go Juices Help Make Health a Habit The art of “juicing” has made a social splash, but anyone who’s attempted a standoff with their home juicer understands the fiscal and physical mess left in its pulpy wake. Face it: organic juice is amazing for health, but a tricky habit to maintain at home. Enter Joyful Juicing; a grab-and-go option offering highly regarded cold-pressed juice and guiltless, energy-packed snacks and meals.

Increased interest in wellness and nutrition, and curiosity regarding juicing itself, has people asking what this juice business is all about. A variety of options exist concerning the juicer, both in-home and commercially. Masticating. Centrifugal. Cold press. The options and their benefits can seem overwhelming. So let’s begin with the most straightforward scenario: at-home juicing.

A trip is made to the store, buying only organic produce (armloads even, cringing when the cashier declares the total). The organic delights are hauled home and it’s time get to business. An hour and a half later, a once-clean kitchen is splattered with the innards of innocent strawberries, floor tiles are smeared with the guts of a rogue pineapple chunk, and, having forgotten about the juice stream, you spy a river of green lava flowing from the counter top. All of this madness for a glass of juice barely halfway full and a totally depleted supply of ingredients. And there’s still dinner to make tonight.

Blogs portray juicing as a wonderful thing, showcasing a full glass of juice surrounded by ample fruits and veggies, praising the “Juice Revolution.” The truth is,

44 fitnationmag.com

juicing is a wonderful thing, but the reality of juicing at home is far less glamorous, absorbing precious hours and energy.

So you’re coordinating juicing at home into your schedule, but knowing what to juice, and why, is another feat in itself.

Determining which produce to juice varies for every consumer. What tastes good? What are the benefits?

Maybe starting with similar colors or flavors is a good place to begin. Sure, that sounds delicious, but are you actually getting what you need from the juice?

Each variety of produce has a wondrous assortment of health benefits, but sustenance varies from plant to plant. Some reduce inflammation, provide antioxidants, and offer a rainbow of various flavonoids.

Others dose your body with high levels of essential vitamins. Some help prevent cancer, lower cholesterol, and provide essential amino acids while others aid in digestion.

Grab-and-go healthy options focus on providing balanced nutrients conveniently, effectively, and deliciously.

Americans are accustomed to a fast pace. Providing speedy, nutritious options fulfills the customer’s need for time management and swift gratification.

of nutrients is served in either 16oz or 8oz recyclefriendly bottles. For a full day of energy, or a boost through your afternoon, these concoctions of deep, leafy greens, roots, and fruits make drinking healthy feel like an indulgence.

Cold-Brewed Coffee: Capturing the scent of raw coffee and translating that sensation into an equally attractive taste is a difficult feat. Increased acidity levels leave hot-brewed coffee with a bitter aftertaste. Coldbrewed coffee has emerged at Joyful Juicing, offering intelligently designed versions of your favorite habit.

Healthy, delectable and perfectly balanced, these coffees hold their own against the “best cup of joe” you’ve ever had. Don’t be surprised if skipping Starbucks for a cold brew starts to seem perfectly acceptable.

Guilt-Free Meals & Treats: Fast-food options rarely offer truly organic options, and ingredient origins are often questionable. The treats and meals at Joyful Juicing provide guilt-free indulgences and expertly nutritionally balanced meals. Now your midday feed accomplishes what it’s meant to: fueling your body and your brain.

Check out some grab-and-go options from Joyful Juicing:

Joyful Juicing Grab-and-Go options are made with 100% organic local produce and triple washed in purified water. Pressing a juice of this quality consumes six to eight hours a day! While DIY is awesome, sometimes it’s more fun to let the other guys do it!

Glorious Greens: Joyful Juicing produces a varied selection of green options, combining an array of essential daily greens. Each beautiful amalgamation

Visit Joyful Juicing, 1035 Collier Center Way #10 in Naples, Monday–Friday, 8:30am to 5pm, Phone at 239.908.6879, or email at info@joyfuljuicing.com.

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Day 1 Basic Squat (4 Sets of 6–10 reps) Feet shoulder-width apart. Lower your body to just past 90 degrees pushing your hips back and bending your knees. Pause, for a 3-count hold at the bottom then slowly push yourself back to the starting position.

Booty to the max

By Fatima Kusch

Get shapely, toned buns just in time for beach season with this seriously glute-focused workout.

Beach weather is officially in full swing in Southwest Florida, which means it’s time to dust off that bikini and shape up your booty. To make your backside the best it can be, you need to give it some extra love and focus, and my “Booty to the Max” workout will get you back in bikini-ready form in no time. Work this tush-toning routine into your current training schedule twice a week, spacing out each routine by two to three days.

If you are a more advanced lifter and already have glute-specific training worked into your current regime, you can increase the glute focus up to three to four days per week, with one day of rest between each workout.

Concentrate on each movement and really feel the squeeze during each and every rep. Once you have that focus and the form is correct, continue to try to increase your weights as you progress. All exercises only require one piece of equipment, available at most gyms: the Smith Machine Squat Rack.

Super Set With Shoulders Elevated Hip Thrust (4 Sets of 5–12 reps) Start with bench lined up around the bottom of the shoulder blades. Then position the bar directly across the crease of your hips and hands are holding the bar in an over hand wide grip. Allow your hips to drop until you are sitting on the ground. Then return back and thrust your hips the ceiling and ensure you squeeze your glutes at the top position for a 3 second count. Then repeat. Go as heavy as you can each time (keep pushing for more weight) so long as you can still perform the full extension. Rest 60 seconds between all super sets. Always aim to achieve the lowest reps listed but push for the max reps with good form. If you reach the max reps with good form, increase weight.

Reverse Lunge With Knee Raise (3 Sets of 8–12 reps per side) Start in a squat position and step directly backwards with one leg. Keep the weight in your front leg ( working leg) allowing your front knee to bend to 90 degrees. Ensure the weight is evenly placed in your entire foot. Not just the toe or heel. Stop when your rear leg is in a L-shape position and working leg is at 90 degrees. Exhale as you press your leg back toward starting position and finish with a knee raise. Then return to beginning.

Fatima Leite Kusch is a fitness advisor, WBFF Pro Fitness Model, champion competitor, certified sports nutritionist, trainer, and co-author of the Athlete Mindset Workbook.

46 fitnationmag.com

Day 1 Super Set With Kneeling Hip Thrust (3 Sets of 10–15 reps) Place some padding onto the floor to protect your knees and kneel down in front of the smith machine with your back to the bar. Position the bar evenly across the back of your shoulders using your hands in a wide grip position for extra stability.

Position your knees so that they are shoulder width apart with your thigh muscles in an upright position. Inhale as you lower your thigh muscles down in a slow, controlled manner towards your calf muscles and keeping your back straight. Do not sit down or allow your hamstrings to rest on your calf. Exhale as you power your thigh muscles back into the straight starting position again keeping your back straight.

Day 2 Front Squat (4 sets 8–10 reps) Rest the barbell on your shoulders. Cross arms. Sink into a deep squat pushing your hips back and away.

Keep your chest upright, do not lean forward. then push back up through your feet to the start position, push hips forward at the top. Focus on squeezing your glutes throughout the entire movement. Pause for a 3-count hold at the bottom.

1-Leg Pistol Squat (3 Sets of 8–12 reps per side) Stand in front the bench with the barbell across your shoulders. Raise your left thigh parallel to the floor, knee bent 90 degrees; hold this position. Keeping your chest up and midsection tight, slowly lower into squat position and sit back on the bench just tapping it. Drive through your left heel to return to standing.

Quadrupled Heel Press (3 Sets of 10–15 reps per side) Get down on your hands and knees under the barbell with your hands shoulder-width apart and flat on the floor. Your knees should be hip-width apart and bent at 90 degrees. Tighten your core and extend one leg fully behind you and press the bar up toward the ceiling with your heel. Press to hip height, using your abs to maintain stability. At the top squeeze your glutes for a 3 second hold. Lower the leg to return to your starting position. Rest for 60 seconds between all super sets. Always aim to achieve the lowest reps listed, but push for the max reps with good form. Once you reach the max reps with good form, increase weight.

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