GEAR
WHAT’S IN THEIR GYM Deck deck deck
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GOD + GAMES IS THERE ANY CONNECTION BETWEEN WHAT YOU BELIEVE AND HOW YOU TRAIN?
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2014
CONTENTS | NOVEMBER-DECEMBER
24 32 36 It’s The Most Wonderful Time Of The Gear Forget iTunes gift cards, this is stuff that your favorite CrossFitter, runner, yogi or triathlete really wants.
Devoted To The Sport
The intersection between faith and athletic performance can be strong. We examine how three local athletes incorporate their beliefs into their daily workout routines.
10 GEAR - What’s In Her Gym Bag? International tennis star Sam Stosur shows us her must-have gear.
'Tis the season for donating to charities; this year, consider sending off a check to one of these athletically minded causes.
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12 GEAR - Fit Tech A new, Southwest Florida-based company is trying to break into the fitness app game. 14 FUEL - Try This Try this mostly Paleo pumpkin panna cotta recipe at your next holiday get together.
Give a Little
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16 FUEL - Dine Smart Throwing a holiday party for a bunch of picky athletes? Maybe you should consider hiring a caterer. Here’s what you need to know. 38 TRAIN - Monthly Workout No time? No problem. Get a killer workout in just 30 minutes using H.I.I.T. training; we show you how. 40 TRAIN - Trending Now Do you floss? No, not your teeth, your muscles. This recovery tool is all the rage in CrossFit, but does it work?
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46 FITBOOK Photos from Southwest Florida’s best races and events. 48 CALENDAR Races, rides and more upcoming events. ON THE COVER
Triathlete, runner and fitness instructor Elvia Franco Stepan stays in shape during the holiday season by teaching tons of local Zumba classes. See our entire holiday guide (p. 24) for this season's hottest clothes and products.
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November/December 2014
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EDITOR'S LETTER
FIT NATION / SOUTHWEST FLORIDA
PUBLISHER/CEO
... ASKING FOR HELP ALWAYS GETS ME RESULTS IN WAYS FAR BETTER THAN I COULD HAVE EVER IMAGINED.
Stan Dougé
PRODUCTION FN Media Group
CHIEF OPERATING OFFICER Alfredo Escobar
MANAGING EDITOR A.C. Shilton Is it just me, or does time actually seem to move faster this time of year? It’s like all the clocks in the world band together in December to cut each minute just a few seconds short. Somewhere between all the baking and the decorating and the merry making, I find myself thinking: wait, this is the most wonderful time of the year? But I’m resolving to do things differently this holiday season. This year, I’m asking for help. I’m a total type-A athlete, the kind of person who believes I can do it all, all the time. (Since you read FN, I’m going to guess you’re at least a little bit like me.) As an added bonus, besides feeling like I should do it all (and do it well!), I also assume that asking for help is, in some way, admitting defeat. It is not. Somehow I can never remember this. In fact, asking for help always gets me results in ways far better than I could have ever imagined. For example, about a year ago, I was posting the same race times for my runs despite adding in more speed work and more miles. Frustrated, I asked for help, signing up with the local Leapfrog Athletics group. Within a few months, my times were once again going in the right direction. And just recently, I started having a nagging pain in my left hamstring. I tried to stretch it and massage it on my own, but it lingered. Finally (probably two weeks later than I should have!), I reached out to local massage therapist Jennifer Woodson for help. The impact was almost immediate. Asking for help was key in making me a better runner. But still I forget to do it in my daily, nonrunning life. I plan to change that this season though. Maybe I don’t have to wrap every gift myself. Maybe it’s okay if I out-source the food for our annual holiday party. And that last minute project my boss wants me to take? Maybe I’ll do it, but only if I can have a colleague split the work with me. You should try it too. The first time you ask for help, it’s terrifying. After that it’s liberating; I promise, you’ll enjoy it. Better yet, with a little help you’ll hopefully find yourself with just a few extra minutes, which you can use for squeezing in a super fast workout (like our speedy H.I.I.T. routine on page 32), or, for just sitting down with your favorite local fitness magazine. We tried to design this issue to be as helpful as possible. From what to buy to how to give and who to hire when life calls for backup. As always, we had a great time putting the entire issue together, and we hope you have as much fun reading it as we had writing it.
ASSOCIATE EDITOR Victoria Wiseman
CREATIVE DIRECTOR Melody Tarver
ONLINE CONTENT MANAGER Sabina Bhasin
EVENTS
Chelsea Garlock
ADVERTISING SALES
Laura DalSanto, Brett Richard (239) 330-3922 ads@fitnationmag.com
CONTRIBUTING WRITERS
Sabina Bhasin, Erika Gilbrech, Joel Morris, Anne Reed, Matthew Reedy, Dana Leigh Smith, Jill Wheeler
CONTRIBUTING PHOTOGRAPHERS
Samantha Duffy, Allan Hayslip Erik Kellar, Brian Tietz
MARKETING Zannon Garza
INTERNS
Jacob Barish
May you have a wonderful holiday season full of meaningful time with family, friends and training partners. Until next month,
CONNNECT AC Shilton
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GEAR
what’s in her GYM BAG?
SAMANTHA STOSUR
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Tennis player and multiple Grand Slam winner Sam Stosur shares the training items that keep her strong—on and off the court. Samantha "Sam" Stosur, best known for her win over the uber-powerful Serena Williams at the 2011 U.S. Open, is a fiercely competitive athlete. Her relentless dedication to the game has helped her take multiple Grand Slam titles in both singles and doubles. Most recently, she claimed the title of 2014 Wimbledon Mixed Doubles champion with partner Nenad Zimonjic. As Stosur told FitNation, “It's all about winning tennis matches.” Besides her powerful serve and go-to tennis gear (which Stosur shares with us here), the Aussie native has something in her training arsenal that not everyone knows about: A home in Tampa, Florida. “Coming from Australia it’s hard to just pop home in between tournaments so I have a base in Tampa. The weather is perfect for tennis and I know I can practice all year round,” says the 30-year-old, globe-trotting champion. “I also love to use the beach for recovery. There’s nothing like the cool ocean for an ice bath.”
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Here, Stosur tells us about the gear that keeps her going strong during grueling workouts and matches against the world’s best: 1. BABOLAT RACKET BAG “I carry my rackets all around the world so my Babolat bag [is] just as important as my passport. It holds my eight rackets and has a compartment in the middle for my other gear.” 2. BABOLAT GRIPS “Tennis grips wear out after a while so I keep extras in my bag. This way I’m prepared when I need a new one.” 3. ASICS WRISTBANDS Sweaty palms can throw off even the most seasoned tennis pro’s game. “Sweatbands help absorb some of the perspiration which makes it easier [to] maintain a secure grip on my racket.” 4. CAMELBAK CHUTE WATER BOTTLE “To help save the environment, I use my own water bottle and refill it, rather than using several plastic ones. I like the one-liter Camelbak Chute because it’s big and keeps water really cold.”
5. USANA DUTCH CHOCOLATE NUTRIMEAL “After weight training I like to drink a USANA shake. It helps replace amino acids and carbs that I've used during my workouts and it doesn't have that horrible protein taste like similar products.” 6. ASICS GEL-RESOLUTION 5 TENNIS SHOE “This is my go-to shoe for both practice and game days. It’s really supportive and comes in a ton of great colors that I can match to my outfits.” TOWEL “A towel is [a] must for me. I sweat a lot and tennis follows the summer around the world so I'm usually training in the heat.” SMARTPHONE “My trainer is based in Australia and sends all my gym programs through an app called Visual Coaching, so I need my smartphone.”
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THAT SOUNDS PERSONAL A LOCALLY DESIGNED FITNESS APP HOPES TO BRING PERSONAL TRAINERS TO ALL.
ersonal trainers are great—but they usually come with a hefty price tag. That’s a problem Olympus Health Sciences, a Naples-based company, is trying to solve. In January of 2012, the company set out to build an app that would offer a multitude of trainer-designed exercise regimes for just $7 a month. Now Olympus is celebrating its one-year anniversary in the App Store. But is it as good as an actual trainer?
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"It's basic dietary advice," Giannotta said. "It's not paleo, but it makes dropping weight quick." Where the diet advice could seem pretty tough, the workouts aren’t. They’re all similarly themed, and use fairly basic calisthenics and occasionally incorporate light dumbbells. But beyond this, no special equipment is needed, which makes it great for subscribers who are on the go. "If they're traveling, it's even better," said Giannotta. "Just open it up and you've got a plan."
Naples businessman Gene Giannotta, a fitness enthusiast and former employee of AT&T and Playtex Apparel, founded Olympus Health Sciences. When it came to designing the actual workouts, he decided to keep things local, hiring Ashley Lampkin, a Florida Gulf Coast University human performance degree graduate and certified trainer. Lampkin both plans the workouts and demonstrates the moves.
Athletes who are used to a more vigorous workout might find the 30-minute circuits to be lacking in intensity, but shouldn't necessarily dismiss them, since exercises are scalable in weight and pace. And more changes may be on the way. Giannotta has promised "regular enhancements" to the workouts, including new weekly training sessions. "We've found that people get bored with their routines very quickly," he said. "We strive to never give clients the same workout twice."
The app consists of a two-pronged diet-and-exercise approach. First up on the diet plan? Seeking out all the unhealthy snacks in your home and throwing them away. After that, the diet consists primarily of "large salads as your main dish," according to the in-app description, with grains, sugar, and rice cut out completely for at least a month. A journal is also included to help you keep track of your nutrition intake.
While the Olympus app may never be able to replace the personal attention of a tanned and toned personal trainer, it does offer a bargain priced shakeup to your workout without having to spend hours Googling “ab exercises.” And, unlike your trainer, it is available whenever and wherever you want to work out. If the company expands services to more diet choices and more intense or varied workouts, this little app could become a useful tool for any athlete.
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TRY THIS!
A PALEO-ISH
PUMPKIN PANNA COTTA
with Spicy Peanut Brittle IMPRESS YOUR GUESTS WITH THIS MOSTLY HEALTHY HOLIDAY DESSERT. BY VICTORIA WISEMAN
FOUND A SECRET INGREDIENT THAT WILL MAKE “I’VE YOUR PUMPKIN DISHES INSANE: BLACK PEPPER. This year I decided to win at pumpkin dessert—and to do it from the comfort of my own kitchen. I chose panna cotta as a vehicle because it’s a creamy, delicious dessert; it’s under-appreciated and seems fancy while being relatively foolproof. It’s also Paleo-ish, which is exactly how I approach the holidays—as Paleo as I can stand while still enjoying all the flavors of the season. And people, I’ve found a secret ingredient that will make your pumpkin dishes insane: Black pepper. It scared me at first, but in the interest of science, just try it. It will make you a hero. Don’t neglect the black pepper and also don’t neglect the peanut brittle topper—it adds a great crunch that makes this reminiscent of a crème brulee, without the need for a blowtorch. Feel free to switch out the pepitas for another nut, use creamy peanut butter or none at all, or subtract the hot sauce. But as written, the spice level is low, so even my spice-averse mom enjoyed it. (And by the way, mom says Happy Holidays!) PUMPKIN PANNA COTTA SERVES 6 1 packet unflavored gelatin 2 cups heavy whipping cream, ¼ cup reserved 1 cup pumpkin puree ¼ cup honey ½ teaspoon pumpkin pie spice 1 teaspoon pure vanilla extract ¼ to ½ teaspoon ground black pepper ¼ teaspoon salt Sprinkle the packet of gelatin over ¼ cup of the whipping cream. Let sit, cold, for 5 minutes until the gelatin softens. In a medium saucepan, add the rest of the cream and the gelatin mixture and stir over medium heat until the gelatin
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I have a confession: I have Pumpkin Flavor Fatigue. It started a few years ago with a certain coffee chain’s yearly pumpkin spice latte launch. I’d excitedly ordered the coffee, took a big, loving sip, and realized that it tasted like pumpkin-flavored chemicals. It’s been downhill from there.
completely dissolves, about 3 to 5 minutes. Do not let the cream boil. Next, add the rest of the ingredients and simmer until everything is combined; again, don’t let the mixture boil. Pull the pumpkin mix off the burner and let it cool slightly. This is a great time to dip a spoon in and test your flavors. I added more pepper. Spoon the mixture by ½ cup servings into whatever you’ve got—wine glasses, those cute little wide-mouthed canning jars, ramekins or even one large serving dish. Pop them in the fridge until they’re set—at least 3-4 hours, but overnight is best. Top with the brittle (recipe below). SPICY PEANUT BUTTAH BRITTLE 1 ½ cup sugar ½ cup light corn syrup ½ cup pepitas (pumpkin seeds) ½ teaspoon salt ½ cup crunchy peanut butter ½ tablespoon Sriracha hot sauce Grease a cookie sheet and set it aside. In a medium saucepan, bring the sugar and corn syrup to a vigorous boil, stirring constantly. When it starts to turn light brown, add in the pepitas and salt and continue boiling for 5-8 more minutes. When the mixture has become a nice warm amber color, pull the pan off the heat and add the crunchy peanut butter and Sriracha, stirring until well combined. (NOTE: This mixture is positively molten. Don’t make the mistake I did and stick a finger into the mix to taste-test—you will regret it!) Pour immediately into the pan and allow to cool. (A pop into the fridge will hasten the set time.) When the mixture is set, crack it apart and sprinkle it onto the top of your panna cotta.
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etween the recipe planning, the shopping, the cleaning—oh the never-ending cleaning!—and the crafting (which inevitably ends with you hotglue-ing a pinecone to your pants), it’s no wonder that every holiday party ends with you holed up in the pantry, drinking Moscato straight from the bottle. And then there are those parties you have to attend. According to Consumer Reports, during the three-month-long holiday season, Americans spend an average of 15 hours attending holiday shindigs. Even worse, a quarter of people polled said they usually spend up to 20 hours feigning interest in conversations with their coworkers over passed appetizers. So how are you going to host a fête that leaves your guests excited to come a-wassailing again next year without ending up so shell-shocked that “Little Drummer Boy” sends you straight into the fetal position? Not by putting out a veggie tray and calling it a night. Please, your friends are athletes—they’ll have picked that tray clean in 20 minutes, and by hour two they’ll be eyeing the family dog as a potential source of protein. At the same time, you’re an athlete too—and wouldn't you rather be working out than combing Pinterest for ways to sculpt root vegetables into a nativity scene? The answer to all your party woes is to call a caterer. But if hiring a caterer sounds scary (and expensive), don’t worry—FN has you covered with tips from local party pros.
BY ANNE REED
A three-step guide to not going insane at your holiday party.
Step 1
ASK YOUR FRIENDS
First up, ask your friends whom they recommend. With the increase in availability (and affordability) of meal-delivery services, at least one of your health-minded pals should have a recommendation. “This is what we do all day,” explained Amber Phillips, owner of Sage Events Catering in Naples. “I do a meal delivery service and am a full-time caterer, so a lot of my clients already know me because I provide healthy food for them all year.” And don’t forget to check with your favorite restaurants and food trucks, as many also have catering or large-scale takeout options. John Hart, owner of the Organically Twisted Food Truck in Naples, has a mobile kitchen that’s ready to go anywhere. “It’s a fun way to take regular holiday foods and twist them to make them healthy,” he says of his catering offerings. Instead of a traditional holiday turkey, Hart says “...picture a pounded out turkey breast stuffed with a fresh, savory cranberry, pecan and quinoa dressing, [that’s] rolled up roasted to perfection, sliced into medallions, and placed on a nest of baby kale, and drizzled with a sweet potato vinaigrette—yum.” Experts also suggest asking your friends about what they can and can’t eat. “My first question,”
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explains Phillips, “is ‘what are the allergens? What are your dislikes?’ You can’t take time off from your diet during the holidays if you have food allergens,” Phillips adds.
Step 2
GET CREATIVE WITH YOUR MENU
Gone are the days of cookie-cutter catering, when guests could choose from chicken or beef and vegetarians could look forward to rice and a soggy blend of carrots and squash. “Look for a caterer who personalizes,” explained Phillips. “They [should] formulate a menu around what you like—not just from some sheet they have made up a year ago,” said Phillips. “I want to write the menu for you, I want to give you a custom experience.” Hart enjoys brainstorming with the clients to create a menu that gives the customer a culinary direction and helps them build the event. He even likes to interact with guests and pass on information about food. “It’s not just about making money, it’s about expanding people’s mind and their knowledge of food,” Hart said. “I just love food; to me, the peak of the parties that I do is that level of completing the vision and having the people experience it.”
Step 3
BUDGET REALISTICALLY
It’s easy to get out of control when spending during the holidays, but with catering, it’s often a case of getting what you pay for—great food isn’t going to be a bargain-basement scenario. But it doesn’t have to put you in the poorhouse either. Most local caterers start at $10-$15 per person, so if you were planning for a party of 50, your budget would need to be at least $500. That might seem like a lot, but for that amount, you are not just getting food; you are getting a customized menu, fresh ingredients, creative recipes, and usually someone else to refresh platters and keep the food coming while you enjoy your party.
be creative with budgets,” Phillips explains. Don’t be afraid to be upfront and honest with a caterer and see what he or she can do for you with your budget, or compare two price ranges to see what you can get for your money. But do avoid negotiating. “When you negotiate with a caterer, you are lessening your dining experience. We can negotiate with you, but you are doing yourself a disservice,” Phillips says. She also warns that a newbie mistake is negotiating out the labor part, like having fewer wait staff at a party. If a caterer says an event won’t work without some extra hands, it probably won’t. “Trust us—this is what we do.” “The budget is the easy part,” says Hart. He stresses that there are ways to bring costs down, such as serving small plates or tapas or using protein alternatives. “I give clients an option—what are they willing to pay? What do they want to invest?” He’s done parties starting at $8 per person. But he also says that if your budget is big enough, the caterer can have a lot of fun—including the current trend of hiring several food trucks to show up to your event. That’s the kind of thing that’ll keep ‘em talking all year long about your soirée. As with most goods and services, getting a great caterer boils down to asking lots of questions and doing research ahead of time. Maximize your time interviewing caterers by being prepared with a list of questions or any themes you’re considering. During that first meeting, you’ll be able to see if it’s a good fit from how they respond. “Nowadays, clients are way more food savvy than they have ever been,” says Phillips. “The whole point as caterers is to cater to your clients’ needs.” So that means you can have amazing, one-of-a-kind food and a memorable party—one where you sip your Moscato out of an actual glass and not in the solitude of your linen closet.
And you will have professional help keeping costs contained. “As chefs, we are supposed to
November/December 2014
15
HEALTH
FEATURE
Go ahead, cop a feel.
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You should know your own body and your family history, anything that puts you at high risk for diseases.
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BY VICTORIA WISEMAN
Dr. Jamin V. Brahmbhatt and Dr. Sijo J. Parekattil recently tied up a men’s health awareness campaign that stretched from Florida to New York. They drove a swanky Tesla and stopped to give health talks along the way, ultimately reaching 300,000 men directly or through social media. The two have plans to extend the “Drive 4 Men’s Health” next year, with the lofty goal of reaching a million people. Here they talk to FN about hot topics in men’s health, like who is at risk and how athletes can keep their undercarriage in tip-top condition. I think all our male readers want to know—what are the biggest health issues they should be worrying about? DR. PAREKATTIL – The biggest issue that stands out is that men just don’t really like to take care of themselves and are twice less likely to go in and see a doctor than their female partners. There’s a huge disconnect. DR. BRAHMBHATT – Men between the ages of 13 and 35 really have no reason to go to the doctor. Women are going to the gynecologist. Men don’t really have that reason to go. Then, after 40, they start having medical problems and start going to the doctor. I read that testicular cancer is a young man’s disease—the most common cancer in young men. Are there preventative measures to reduce the risk of developing this kind of cancer? How treatable is testicular cancer? DR. BRAHMBHATT – Yes, it’s the most common cancer in men between the ages of 15 and 35. Almost 9,000 men will be diagnosed with testicular cancer and about 400 will die this year. The interesting thing is testicular cancer can be very easily diagnosed and the cure rates are really high. Most men ignore the symptoms. Just like women should do breast exams, men should do an exam once a month to see if there are any changes in size or discrepancy in testicles. DR. PAREKATTIL – We need to promote it more. Men are not comfortable getting genitourinary exams and even some physicians also have a bias about going there— it’s like hear no evil, see no evil. We need to get patients to be their own best advocates. Ask your doctor how to do a testicular exam. Get used to what your testicles feel like. We suggest doing it in the shower; just feel for any discrepancies between both sides and if there’s a hard, painless mass in the testicle. Things that are painful are more benign and more inflammatory. Things that are painless can mean cancer.
Our readers are athletes, so what sports or exercises pose potential health risks to men? Is there anything that can be done to reduce the risks? DR. PAREKATTIL – We do see a lot of professional cyclists. They can cause chronic trauma to the perineal area—the area between the scrotum and the anus. So there’s a lot of nerves and muscles there and the urethra travels in that area. Chronic micro-trauma can cause what we label “chronic pelvic pain.” Recently there have been designs that diffuse the pressure onto the gluteal area. You want to increase the surface area so there’s not as much pressure. That seems to have made a difference. DR. BRAHMBHATT – The problem with CrossFit is those extreme jerks aren’t the best for our bodies. If they feel a bulge or pain they have to come and get checked out. A lot of these athletes should be assessed yearly for risk of hernia. Straining can put them at excess risk, and if they wind up having a procedure for hernia it can affect their overall conditioning. And, if you do have trauma to the testicle, it can affect reproductive health later.
One in two men are at risk of getting cancer in their lives. The statistics are out there but men choose to ignore it; prevention has never been important to men.
“
Guys, listen up: Your nether region needs your attention. We know going to the doctor to, ahem, bend over and cough doesn’t sound like fun, but doing it can save your life. If you’re a skeptic who’d rather keep his hands to himself, we’ve brought in two Clermont-based doctors to convince you to give more love to your boys.
Is there a way to tell that you have a predisposition to hernia? DR. PAREKATTIL – It’s hard to know beforehand. There are some fancy MRIs, but the best thing is really prevention, like wearing sports briefs. You can get them at any sporting goods store; it gives a little extra support for the testicle and groin area. As most athletes know, the form and structure to how the lifting is done [is important]. It’s always wise to work with a professional trainer or physical therapist, obviously the technique and posture and stability of how it’s done is very critical. What about supplementation? What should men know before taking supplements? DR. PAREKATTIL – Some supplements, even though they may be natural or fairly safe from a vitamin standpoint, have properties that mimic testosterone. So the body gets fooled and the body thinks you’re making too much—so the body will shut down the testicles because the body auto-regulates. That can cause decreased sperm production and decreased testosterone production and you become more and more dependent on external supplements. It can also cause atrophy, scarring or increase in the size of the testicle. It can
cause permanent scarring or shrinking of testicles too. You should minimize self-medication; work with a primary care physician before you go and get supplements online. The problem is the FDA doesn’t regulate vitamin supplements. There’s also a downstream effect when [people who use supplements that increase testosterone] want to have children. It’s always best for these men to work with a male fertility specialist. We offer cryo-preservation as a backup, so 5, 10, 20 years down the road so they have that option, in case there’s some irreversible damage they have a back up. Sperm banking may be something they want to think about. A lot of your advice is things like: Get better sleep, quit smoking, be more active, eat healthy and reduce stress. That all seems very general; how do those broad suggestions help testicular health, specifically? DR. BRAHMBHATT – Men on average have a five year lower life expectancy than women. One in two men are at risk of getting cancer in their lives. The statistics are out there but men choose to ignore it; prevention has never been important to men. We’re trying to get men to think of their bodies as cars: If you do the maintenance every 3,000 miles, it’s going to last 100,000 miles. If you ignore your car, you’re not going to get the full mileage. But it’s not like a car. You can buy a new car. You can’t buy a new heart or lung or testicle. DR. PAREKATTIL – An example of this is how recently there were guidelines released that suggested that breast cancer screening wasn’t necessary. From a financial standpoint, it didn’t make sense to screen everyone. But from a humanistic stance, it makes sense. Women banded together to protest that. For men there’s a PSA blood test and rectal exam that was recommended for guys after 50, but recent guidelines suggested that it wasn’t beneficial. However, in this case we didn’t get a bunch of guys banding together to get their rectal exams! Most were relieved: “phew! No rectal exam!” About 30,000 guys die from prostate cancer a year; 230,000 will be diagnosed with prostate cancer this year alone. From that standpoint, we can make a big difference. We want to get guys to take ownership of their health. If it takes cool cars and technology to draw them in, then that’s okay. What advice do you have for guys who have a problem talking about some of the more sensitive men’s health subjects with their doctor; things like erectile dysfunction or how to do a testicular self-exam? DR. PAREKATTIL – The key thing is hooking up with someone they feel comfortable talking to. It’s like the old saying, the squeaky wheel gets the oil. At the end of the day it’s the responsibility of the patient to care. It’s our responsibility as physicians to educate them on what to advocate for. DR. BRAHMBHATT – You should know your own body and your family history, anything that puts you at high risk for diseases.
November/December 2014
17
WELL MIND, WELL “ BODY
The most important thing to remember is that nothing is ever a waste, whether it’s a workout or time with friends and family.
“
WITH JILL WHEELER
CERTIFIED MENTAL HEALTH COUNSELOR AND FOUNDER OF THE WELLFIT INSTITUTE ANSWERS YOUR TOUGHEST BRAIN-BASED QUESTIONS.
Q:
I always miss a lot of workouts this time of year, and when I do, I start feeling bad about myself. How can I learn to just let it go?
A:
Americans are obsessed with diets, training plans and schedules. We are indoctrinated at a young age to follow programs and calendars. Don’t get me wrong, consistency and structure play an important role in many of our successes, but there is a benefit to listening to the natural rhythms of our bodies and just going with the flow too. The holidays are a busy time for many, and maybe you can consider this time as a natural break in your routine. When some of us miss our workouts, we tend to throw the towel in. But just because we missed a few workouts doesn’t mean we’ve blown it! Life, just like our workout routine, is not a perfectly planned program to follow; it’s a series of stops and starts, twists and turns. In fact, a break around the holidays might give you some inspiration or renewed motivation once you get back at it. Consider reframing the time you missed as a reward, or a well-deserved rest. For many people, the holidays are a time to give to others. Sometimes we spend more than we should or eat too much or travel inconveniently 18 fitnationmag.com
during these hectic days, but it’s all in the spirit of connecting. Remind yourself during these times that you won’t be this busy forever. As far as how to deal, you have a couple choices. As I said before, you can roll with it, allowing your body a rest and simply enjoy having time to celebrate with friends and family. Or, you can just say no to some of the seemingly obligatory holiday parties, gatherings and endless shopping. We often bog ourselves down with the details of what we must do and forget to see the bigger picture of our lives. When we appreciate how much we are accomplishing in all areas of our life, we live more holistically. The most important thing to remember is that nothing is ever a waste, whether it’s a workout or time with friends and family. When you are on your final days on this earth, consider what you’ll wish you carved more time out for, a workout or some meaningful time with friends and family? It’s never too late to start the day over. Let go of any guilt or remorse for the days you’ve missed and get back on your plan, or better yet create a new one! The best way to predict your future is to create it. Don’t look back; only look forward! Happy Holidays!
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These socks offer extra ankle support, so you’ll never roll an ankle again. They’re technically made for basketball players, but they’re perfect for functional movement workouts that involve a ton of jumping. Point 3 X-Wrap Socks, $16 point3basketball.com.
Shouldn’t you have a primal kettle bell to match your primal lifestyle? We’re obsessed with this one, which comes in 18, 36, 54 and 72 pound options. Primal Kettle Bells, $84.95 onnit.com.
These DRYV Baller Short 2.0 (yup, that’s the actual name) have terrycloth inlays on the side to wipe off sweaty hands between sets. How smart is that? $45. point3basketball.com.
Slow (and improve) your roll with the M80 Grenade Roller. With an innovative design that allows for a deeper massage and a waterproof exterior—plus super convenient sizing—this will become your go-to recovery tool. $19.99, m80roller.com.
The brand new Asics Gel-Kayano 21 has been a favorite with athletes for years. Get your pair and fly when your WOD calls for extra sprints. Asics Gel Kayon-21, $160, Naples On The Run.
This organic coffee is brewed with the CrossFitter’s lifestyle in mind. With a high caffeine content and tons of antioxidants, it provides just the boost you need to hit that PR. Caffeine and Kilos PR Blend, $17.50. caffeineandkilos.com.
RX Bars deliver all-paleo nutrition in an easy, packable formula. With only eight ingredients per bar (all of which you can pronounce!), you know you’re getting nothing but good, clean fuel. $12 for a sample pack of four. rxbar.com.
With all the technology we have in our lives, there’s no reason we should be doing something so low-tech as tying our shoes. Not anymore! These lace alternatives snap into place, keeping your shoes snug through the next six thousand rounds of burpees. Hickies, $14.99, hickies.com. Local athlete (and former Abercrombie model) Walter Bergakker is wearing a Brooks Rev Singlet and Infiniti Notch Short ($34 and $50, respectively), from Fit2Run.
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Isn’t it time your yoga mat got a bit of a facelift? These artist-designed mats from Gray Area will give you something to look at as you spend your third straight minute in down dog. $80. thegrayarea.com.
Garmin’s entry into the activity tracker market, the vivofit, is already getting great reviews. It counts steps, distance and calories burned and alerts you if you haven’t moved in an hour. It’s the perfect tool for helping you keep that New Year’s resolution! $129.99 or $169.99 with heart rate. Fit2Run.
No yogi can have too many reusable water bottles—especially ones like the Camelbak Chute. BPA and BPS-free and dishwasher safe, this almost spill-proof bottle is practically a modern engineering marvel. $14. shop.camelbak.com.
Developed by local registered dietician, Betsy Opyt, these gourmet nut and seed butters will change your life—or at least your perspective on nut butters. Opyt uses things like chia seeds, fresh almonds and Himalyan salt and grinds them to gooey, nutty perfection. Get your spoons ready. Betsey's Best. $9.99 and up. Every diet has room for a donut or two, betsysbest.com. especially when they’re tiny! Peace, Love and Little Donuts moved to a new location this year, but its creations are as wonderful as ever. $.95-$1.45 each, depending on the donut. peaceloveandlittledonuts.com.
Yogi Heather Holland is wearing Beyond Yoga’s Purple Tank and Purple Yoga Pants ($78.00 and $88 respectively, Ruby and Pearl’s Yoga Studio and Boutique). She's also wearing tassel necklaces and bracelets from Kristal Sasso's collection ($68 and $30 at Ruby and Pearl's).
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mommy r
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The Nebu Headlamp offers hands-free light as you run on dark winter evenings. $24.99. Naples On The Run.
Celebrate your marathon finish every time you pour yourself a cup of coffee. 26.2 Mug, $10, Naples On The Run.
For your ears only! These 3-D printed ear buds are crafted specifically for your ears—so they’ll never fall out while you’re running intervals. Normal Ear Buds, $199. nrml.com.
Got sore calves and plantar fasciitis? These compression socks offer both plantar support and a top-notch compression sleeve in one smart package. Feetures! Plantar + Calf Sleeve, $59.99. feeturesrunning.com.
Gluten-free, dairy-free, soy-free, GMO-free and organic—PRO BARS are both tasty and a safe bet for giving to your favorite allergy-prone training partner. PRO BAR MEAL BAR $3.29 Fit2Run.
Based in Miami, this company gets how hot it is here in Florida. Never be without water with one of their hip hip (get it?) hydration packs. Fitletic Hydration Belt, $43.95. Fit2Run.
Tired of being hit up for back rubs? Trigger Point’s Ultimate Six Kit will have the worn-out runner in your life feeling like new again—and there’s no work required on your part! $154.99. Fit2Run.
Hunt down all your sore spots with this awesome camo roller. The unique grooves and un-crushable material means you’ll be rolling in style for a very long time. M80 Full Size Roller, $39.00. m80roller.com.
Runner Elvia Franco-Stepan would give Santa quite a run for his money. Here she's wearing Nike's Hyper Pink Women's G87 Tiger Top ($32.98 at Sports Authority).
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Never get caught with a repair you can’t fix with the Origin Multi Tool. With a range of wrench sizes and a chain tool, it’s everything you need to fix most minor roadside issues. $24.99. Trek Bicycle Store Florida.
The struggle to make it from workout to work is real! But that’s no reason to show up for your big presentation with a day-old beard. The ShaveTech shaver fits in a pocket and charges from a USB port. $29.99. shavetech.com.
Swimming laps can be downright dull sometimes, but this waterproof iPod and ear bud combo aims to change that. Underwater Audio Swimbuds Bundle, $139.99. underwateraudio.com.
Aero is everything. Protect yourself from the wind with the S-Works Evade helmet from Specialized. $250. Naples Cyclery.
Your quads will thank you for rolling them with the new GRID STK Foam Roller. $34.99. tptherapy.com.
The Cadillac of bike shorts, your butt will be riding in comfortable style in these Assos T. 100 Comfort Cento Bib Shorts. $368.99. Naples Cyclery.
For the gear nut who has everything, consider this Compex Sport Elite Muscle Stimulator. The unit says it stimulates muscles in an attempt to increase strength, maximize oxygen consumption and speed recovery. $849.99. Naples Cyclery.
Need a seat for your transition area setup? This swim backpack converts to a little fold-out chair, so you can save your butt from sitting on hard ground as you shimmy into your socks. Speedo The One Backpack, $99. speedousa.com.
Runner, triathlete, Zumba instructor and all-around Energizer Bunny, Elvia Franco-Stepan is wearing Zoot’s super cute Performance Tri BYOB Racesuit ($100 at Trek Bicycle Store Florida). She’s riding the new Trek Emonda S6 ($2,629.99 at Trek Bicycle Store Florida).
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In 2011, when Tim Tebow helped the Broncos accomplish an astonishing victory against the Dolphins—throwing two touchdown passes in the last three minutes of the game—it was not only the start of Tebow-mania, but it was also the start of a conversation about religion in sports. Tebow, a very vocal (and sometimes polarizing) Christian, was quick to thank God for his athletic success. Although, when asked whether divine intervention may have played a role in the comeback, he was also the first to acknowledge that God doesn’t care about football. Tebow’s focus on his own religion, and the public discourse around it started us thinking: How does faith play into sports? Is there some hidden intersection between religion and sport where one enhances the other? In today’s mostly secular sports world, it often feels like technology, diet and talent play a bigger role in boosting performance than spiritual beliefs do. But some athletes still rely heavily on their faith to guide them through training sessions. We caught up with three such local athletes to find out why they feel their beliefs give them an edge.
David Browne has a rather unconventional postrace ritual. Where most runners might stretch out
or eat a snack and rehydrate, he turns around and runs back. “As Christians, we’re supposed to encourage others,” he says, describing why he returns to the final 300 yards of the race to help other runners push through to the finish. This cheerleader routine is something he’s known for in the running community; in fact, he does it at about 80 percent of the races he enters. Afterwards many of the strangers he ran to the finish with will personally thank him, telling him they needed that push. As a lifelong Christian, Browne’s faith has shaped the way he competes but also how he trains for triathlons. “Unless you’re at the very top tier, you just don’t win triathlons…and if you’re a person of faith, it’s how you run for the race and train for it—it’s more about doing it right than winning and doing it wrong. Winning without integrity isn’t winning at all.” He mentions drafting (following closely behind another cyclist to exploit his slipstream and reduce energy expenditure) as being a good example of this unsportsmanlike, “doing it wrong” behavior. For Browne, faith and sports are indelibly linked; the values espoused in Christianity are ones he upholds when training and competing. He recalls how before one race, he tattooed Zechariah 4:6 on his back in body paint: Not by your might nor by your power but by my Spirit,” says the Lord. For Browne, the verse was a good reminder to toss aside ego and keep his race experience grounded in spirituality. “You can’t do it alone,” he explains, “We can try
as hard as we can but we have someone ultimately stronger than us to help us through.” Talk about God—quite literally— having your back. After competing in triathlons for over a decade, Browne, who owns a wills, trust and estate law firm in the Naples/Bonita Springs area, took a step back from racing when his two daughters started getting active in sports. “I do shorter races now—sprints, olympics, 5-Ks, 10-Ks and half [marathons]—because it was impossible to train and fully commit to my family.” Having teenagers also dovetailed nicely with his involvement in the Fellowship of Christian Athletes (FCA) of Southwest Florida, where he serves as chair. He loves the organization and what it stands for, saying it provides high school students with a “wonderful opportunity for other Christian athletes and those seeking to know they can bond with a unity of believers who want to excel in sports.” Though he may not be racing in as many long distance events these days, his faith is as strong as ever. And, shorter races have the benefit of giving him more energy for cheering others into the finish line—something he, as a Christian, plans to do for a very long time.
For Miguel Rodriguez, baseball has always been in his blood. Growing up in Southwest Florida, he remembers being on the stands watching his father, an assistant hitting coach for the Boston Red Sox, work during spring training in Fort Myers. After playing Division 1 baseball for UNC Charlotte and winning a championship, the Red Sox recruited Rodriguez to be a catcher right after college. “It’s any kid’s dream when you can call a sport you love a profession,” he says. Though Rodriguez grew up going to church, he didn’t consider himself a believer until his junior year at UNC. “There was no dramatic moment; someone from the campus FCA just approached me and asked what I knew about Jesus Christ.” It stuck, and after he retired from professional baseball and returned to Naples, he, like Browne, remained active with the FCA. He’s now a campus rep for Florida Gulf Coast University. Rodriguez credits his faith with teaching him the mental strength necessary to succeed in athletics. “I believe sports and faith have one major similarity and that’s the discipline involved with both. To play sports at a high level you have to be very disciplined.” Another Christian lesson that he brings to both sports and life is how to be a so-called “man of God.” “[I]t’s just about being a good man on and off the field, and not being two different people.” His go-to Bible verse, 1Corinthians 16:13-14, lays out both tenets of his faith, both strength and goodness: “13Be alert, stand firm in the faith, act like men and be strong. 14 Let all that you do be done in love.”
THERE IS NOTHING FROM OUTSIDE…ALL IS IN YOU. YOU ARE THE STOREHOUSE OF YOUR TOTALITY.
The word painted across from Jamie Shane’s favorite CrossFit rack is “endurance.” For Shane, who is a Pantheist (a religion which believes that divinity, nature and the universe are all connected), a CrossFit athlete and a yogi, this one word has both spiritual and athletic connections. Pushing herself through her daily WOD, she even thinks about the Sanskrit word “tapas” which means to endure through deep, difficult meditation. For her, the physicality of athletics is an opportunity to connect more deeply to her spirituality. As both a dedicated CrossFitter and the owner of Bija Yoga in downtown Naples, Shane often notices parallels between CrossFit and yoga’s seemingly disparate philosophies. “This WOD is meditation in motion and will help me clear myself,” she says—just as a daily yoga practice does. Practitioners of yoga have long had the reputation of intermingling faith and sport. The very practice of yoga is a spiritual one, with mantras, meditations, poses and visualizations that are meant to tap into some depth in spirit; even though most classes are completely secular and most teachers take great pains to not allude to a specific religious doctrine. Kundalini yoga in particular, the branch that Shane’s studio follows, focuses on releasing Kundalini energy—which is your body’s internal spiritual energy—through a series of postures, breathing, meditation and chanting. For Shane, athletics isn’t just a way to reaffirm her faith—it’s a way to find it. She quotes Yogi Bahjan, Kundalini’s most famous guru: “Kundalini yoga is uncoiling yourself to find your potential and your vitality and to reach for your virtues. There is nothing from outside…All is in you. You are the storehouse of your totality.” For Shane, this couldn’t be truer, and she cites a particular mantra, sat nam, or “true identity,” as being one that helps bring her focus during a CrossFit workout. “I chant this to myself with each stroke of the rower. It helps me to confirm that the highest truth is my highest identity, that this body is a reflection of divine and I am responsible to it.”
PHOTOS: BRIAN TIETZ
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Sports give so much to our lives—from giving us goals to pursue to training partners to giggle with and even granting us that un-replicable feeling of hitting a PR. In return, it asks for nothing but a bit of time and effort. But that doesn’t mean you can’t give a little extra something else in return. Southwest Florida has many charitable organizations that use athletics as a catalyst for good in our community. From the Special Olympics to Bikes For Tykes, Girls On The Run and the Gulfcoast Runners, there’s no shortage of places where you can donate your money. Here’s a quick rundown of some of our area’s most worthy causes. Girls On The Run At first glance it might seem like this charity is all about turning girls into runners, but that’s really just a fraction of its mission. Yes, technically the girls run. But they’re taught life skills, leadership and citizenship through running. Aimed at girls in third to eighth grade, adult mentors—called running buddies—accompany girls as they get ready for a 5k. Along the way there are service projects to complete and lots of fun games and activities. “I continue to be a part of Girls On The Run because of our girls,” says Christine McConnelee, executive director for the Collier County Chapter. “To see the faces of those empowered little ladies as they cross the finish line, often with tears in their eyes, is a one-of-a-kind feeling. It's then that I know that our program is working. That we are changing the minds of girls who once thought they could never run a 5k, or speak their mind, or make a difference in their community.” Donations go towards funding the 5ks, helping coaches become certified in CPR and buying supplies.
most impacting present you received as a child,” writes Riffle on the group’s website. “It was probably a bike! With this wonderful device your world suddenly became larger. It was now possible not only to visit a friend down the block but you could also go to other neighborhoods or even as far as across town!” While a $50 donation buys a kid a bike and a $10 donation buys a helmet, volunteers are also needed to help assemble and restore used bikes. Donations go towards bikes, helmets and refurbishing costs. For more info, visit: http:// www.bikesfortykes.org. Naples Pathways Coalition This not-for-profit group advocates for safe spaces for runners, walkers and cyclists in Collier County. The group has been instrumental in getting “3 Feet, It’s The Law” stickers put on county vehicles and in helping plan new, multi-use spaces. It also holds regular bike light giveaways and free bike safety clinics. “What we do enhances the quality of life for people in Collier County,” says board president Jane Cheffy. Donations go to support the executive director’s salary as well as to help purchase safety items for needy bike riders. For more info, visit: http://www.naplespathways.org.
For more info, visit: www.gotrcc.org. There’s also a Lee County Chapter starting up this spring. Donations for that chapter should be directed to: http://www.gotrswfl.org.
Collier Safe And Healthy Kids Coalition This local initiative has three main goals: Combatting childhood obesity, preventing child drowning deaths and reducing the incidences of sudden infant death syndrome. Programs organized by the group include a Summer Run For Fun running group (where all participants that make it to five of the runs get a trophy!) and a 95210 Kids On The Go initiative that has students run either a marathon or a half marathon one-mile-per-week over the span of 13 or 26 weeks. The group also works to prevent drowning deaths by organizing free swim lessons and offering education for parents on how to safeguard their pools. Donations pay for educational events and activities. For more info, visit www.safehealthychildren.org.
Bikes For Tykes This now-national charity was founded right here in Naples in 1987 by local resident Skip Riffle. Each year, the group acquires and distributes thousands of children’s bikes to needy kids in the community. “Please, think for a moment of the
The Boys and Girls Clubs of Collier and Lee County While the Boys and Girls Club is known for educational and life skills programing, sports, health and recreation is an important part of its mission too. Both the Lee and the Collier programs integrate
sports and nutrition education into afterschool and summer curriculums. Donations go towards purchasing new sports equipment, healthy snacks, and scholarships for needy kids. For more info, visit http://bgclc.net (Lee County) or http://www. bgccc.com/ for Collier County. Special Olympics of Collier and Lee Counties If you’ve ever wanted to see true sportsmanship, watch Special Olympics athletes in action. These athletes are as passionate about their own performances as they are about cheering on their friends. Collier County’s chapter offers 11 sports (including paddleboarding!) to 350 developmentally and intellectually disabled youth and adults, while Lee County serves more than 1,000 athletes. The group is always looking for great coaches too, so if you don’t have extra cash to spare this season, consider giving your time to help someone else reach a new personal best. Special Olympics charges no fees to either its athletes or their parents, so most of the program is donation driven. For more info, visit http://specialolympicsflorida.org. Gulf Coast Runner’s Youth Development Program Started in 2011, Gulf Coast Runner’s youth development program helps take young cross-country and track athletes to the next level. Practices for runners are held three times a week, and while there is a fee to participate, those with limited funds can apply for scholarships. Donations go to funding scholarships and paying program expenses. For more info, visit: gcrunner.org. Justin’s Place Drug and Alcohol Recovery Program In the past few years, this faith-based, yearlong recovery program has incorporated athletics into its rehabilitation process. “The guys get gym memberships and they go three times a week and there’s rec time where they play basketball or tennis,” says Robert Burns, the director of communications for Saint Matthew’s House, which houses the program. “They even go on a 30-mile bike ride during their time here,” he adds. While you can’t earmark your funds directly for athletics, Burns says that the way the center’s financials are set up, 100 percent of donations go directly to the programs, with administrative costs being paid through grants. For more info, visit www.stmatthewshouse.org.
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NO TIME? NO PROBLEM. THIS FIT-INA-FLASH WORKOUT BURNS MEGACALORIES IN JUST 30 MINUTES.
T
BY GARREN RIMONDI
he promise of a workout that builds muscle and burns fat fast may sound like the stuff of late night infomercials, but it’s actually a real fitness movement, backed up by real science. Called High Intensity Interval Training, or H.I.I.T., the workout features a sequence of short bouts of hard effort followed by low intensity recovery periods. The workouts can be done over the span of 15-30 minutes, but there’s a catch: In order to achieve results in such a short amount of time, the intense exercises require your maximum effort. This will hurt—but you’ll be done in way less than an hour, making it the perfect regimen for this harried time of year. For best results, do this workout once a week and log your results to see improvement. Also, because this is a really intense type of training, you really only want to add H.I.I.T. intervals to your workout a couple of times per week—four times a week at most.
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2
3
4
TRAIN
1
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1 JUMP ROPE: Do 100 reps then rest for 45 seconds, repeat 3-4 sets;
advanced athletes should do 4-5 sets of 200-250 reps with only 30 seconds of rest. Stay on the balls of your feet and focus on being light on your toes as you jump. Keep your form tight and agile, even as you begin to fatigue.
2 PLYOMETRIC SPLIT SQUATS: Begin at the bottom of a lunge posi-
tion with both knees at 90-degree angles (to avoid injury never go past 90 degrees). With your core engaged and your torso straight, jump up from the lunge position, landing in a lung position with the opposite leg now leading the lunge. Try to make the movement as explosive as possible, and make sure to land softly to protect your knees. Beginners and intermediate athletes should do 3-4 sets of 10-20 reps, with 45 seconds of rest in between sets. Advanced athletes should do 4-5 sets of 30-50 reps with 30 seconds of rest between sets.
3 PLYOMETRIC STRAIGHT LEG DEADLIFT: Stand on your right leg,
keeping a slight bend in the knee. Hinge forward with your body by bending at the hip—not at your lower back. Your left leg will swing out behind you to help you balance. Reach down toward the ground, with how close you get
to the ground depending on your level of flexibility. Go until you feel a bit of a stretch, but don’t push it. Return to the starting position, and as you reach your original stance, push off the floor with your right leg and land back on it. Do 10 reps on your right leg, then switch to the left and do 10 more. Beginners should perform 3-4 sets like this with 45 seconds of rest between sets, while advanced athletes should aim to complete 4-5 sets with 15 reps per leg and 30 seconds of rest.
4 SPRINT INTERVALS: Do 3-5 sets of 30 seconds running followed by
15 seconds of sprinting, or if you're a H.I.I.T. master, do 5-10 sets at the 30:15:30 ratio. Run continuously through the sets, with the 30 seconds serving as “active recovery” time. Keep in mind, for this to work, during the 15-second “on” periods you should be running as hard as possible. Garren "GARRENteed" Rimondi is a Southwest Florida-based professional artist and fitness trainer. He’s an FGCU graduate, a childhood Acute Lymphocytic Leukemia survivor and an aspiring fitness model. As a results-oriented trainer, he specializes in one-on-one sessions using resistance bands, free weights, H.I.I.T. training and suspension training. PHOTOS: SAMANTHA DUFFY November/December 2014
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TRAIN
I’M WITH THE BAND VOODOO FLOSS BANDS PROMISE MAGIC RESULTS—BUT DO THEY REALLY DO THE TRICK?
BY SABINA BHASIN
N
o, it’s not magic, it’s rubber. We are talking about Rouge Fitness’ VooDoo Floss Bands. And so far, its users are believers.
Its creator, Dr. Kelly Starrett, the man behind painprevention site mobilitywod.com, and the author of the book “Becoming a Supple Leopard,” calls the bands “the most powerful and effective method in terms of restoring position and motion.” (Of course, he invented them, so he’s perhaps a bit biased.) A year and a half ago, Dominic D’Agostino, 21, a coach at Real Fitness in Naples, was convinced to give the bands a whirl. Now, he flosses more than his teeth every day, using the rubbery bands both before and after a work out. In addition to using a foam roller to ease sore muscles or loosen tight joints, D’Agostino prefers flossing because it reaches areas that rollers can’t. And he says it just works better. “It does three things,” D’Agostino—who is also studying exercise science at FGCU—said while sitting on the floor with a floss band wrapped around his calf. “It prevents injury, allows for efficiency of movement by increasing mobility, and develops flexibility, which translates into strength, which makes you stronger and improves your movements.” So, aside from voodoo, here’s how it works: Basically it’s modern-day kinesio-tape. However, this version is made of natural latex rubber, like the inner tube in a bicycle tire. It comes in two lengths, 7-inches or 28-inches (to allow for a customized wrap) and is two inches wide. Using it may require an extra hand or two to effectively
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wrap it around a muscle or joint. Once tight, work the muscle through a full range of motion—but don’t leave it on for more than two minutes. “I would recommend them,’ said Austin Jennings, 22, a two-month-long flosser. “It almost looks like you’re going to amputate your arm, but so far it’s made a noticeable difference.” Since using them, Jennings says his range of motion and recovery time has improved. For example, he’s injured his left arm twice since starting CrossFit. The first time, he says it took him nearly three months to feel 100 percent again. When he injured it a second time, he tried flossing and within three weeks he was back to 100 percent. “It’s not a hyped product,” he added. “There is some validity to it.” Some health professionals remain skeptical, despite the anecdotal evidence. Debra Orringer, a degreed clinical physiologist and Fit Nation contributor, fears the circulation loss, albeit momentary, could have detrimental effects. “I am curious on loss of circulation effects,” she said. “My biggest concern [is] there are a lot of coaches and trainers that work outside their scope of practice. Meaning they only have a basic knowledge of anatomy but not a physiology specific degree or medical background that would be enough to administer this treatment to their students without a major risk of injury. When recommending anything for rehab, injury prevention or fitness, it's best to leave this to the experts.” We tried to reach Starrett for comment, but he is in Africa, perhaps communing with those supple leopards—or helping the stiff ones finally become supple, with the help of a Floss Band, of course.
IT’S LIKE FAMILY!
PERFORM WITH CONFIDENCE GAIN PEAK PERFORMANCE IMPROVE FOCUS DEVELOP THE MENTAL EDGE
The Y is more than a place to work out for Kristen. It's where her friends are, in classes like BODYPUMP and Zumba. The Y is where her daughters play soccer and dance. What keeps Kristen and her family coming back though is the closeness they feel with their fellow members staff and volunteers. "They treat you like family," Kristen says.
INCREASE SELF-ESTEEM
"I have so much fun here!" - Kristen Fort Myers YMCA Member
> JOIN THE Y! BONITA SPRINGS YMCA 27200 Kent Road Bonita Springs, FL 34135 239.221.7560 www.BonitaSpringsYMCA.org
FOR ATHLETES & THE FITNESS MINDED TEENS & ADULTS
Scan for your FREE guest pass!
FORT MYERS YMCA 1360 Royal Palm Square Blvd. Fort Myers, FL 33919 239.275.9622 www.FortMyersYMCA.org
Kathy A. Feinstein, MS
kafcounselingandsportperformance.com 2180 Immokolee Rd. Naples. FL 34110 239.594.0900 Play into the possibilities with a mental edge!
As the temperature outside begins to drop and the pressure of the holidays mount, it can be hard to lace up your shoes for your daily run. It can even feel a little selfish when everyone is gathered ‘round the fire and you duck out with the excuse “gotta run!” So when it comes to training through the holidays—and really all year round—try aiming for quality over quantity. It can yield far better results (and much less guilt). I preach quality vs. quantity to my athletes at Leapfrog Athletics and I work hard to practice this theory in my everyday life as well. When developing a running program, so often we focus on the “how much/how far/how many miles.” It becomes an issue of quantity of miles. As a runner who also lifts, I see it in the gym too: “How much weight/how many reps?” Once again the push is for more—more miles, more reps, more weight. But what does it really get us? The thing is, quantity just leads to more quantity— bigger demands, more time and the easiest excuse we ever use when choosing to miss our workout: “I don’t have the time!” Or, since I can’t run 10 miles I just can’t run today! Or, I’ve only got 20 minutes; by the time I get dressed I won’t have enough time to workout! 40 fitnationmag.com
But isn’t something better than nothing? Changing the workout perspective from quantity to quality begins with admitting that even five minutes of activity yields a gain. As a coach I promise you that everyone can benefit from as little as one minute of focused activity. Be it one minute of deep breathing (yes, that counts!) or one minute of push-ups, ab work, even walking around the block. Quality begins with any movement of PURPOSE. How do you get better at any activity? Purpose. Imagine if you wanted to be better at public speaking, you wouldn’t just practice by randomly talking as much as possible. Instead, you’d learn to talk with purpose and poise—and practice that. Athletics is no different. As a coach, people often ask me how to improve, how to get faster, how to run further. It all starts with purpose—knowing what your goal is and pursuing it. Don’t let the need for quantity quash your activity this holiday season. If you’re anything like me, you can get cranky if you miss too many workouts. Remember, your family and friends would rather see you just a bit less and have you happy than see you more and have you cranky! And a 20-minute run is more easily forgiven than a snappy remark because you’re missing the release that running gives you. Happy training, happy holidays, and remember: Quality always beats quantity.
HORN INS
Bringing Flavor Back to Fitness INTRODUCING BETSY’S BEST GOURMET NUT AND SEED BUTTERS Meet a local business that’s passionate about flavor, sophistication, and providing the nutrition you need to help you perform your absolute best. Introducing Betsy’s Best® – a new line of gourmet, all-natural nut and seed butters, spreading its delicious taste all over Florida. “Gourmet taste and great nutrition can go hand-inhand,” says Betsy’s Best creator Betsy Opyt, a registered dietitian and personal trainer. “My daughter refused to eat every other peanut butter brand on the market,” explains Betsy.
“Gourmet taste and great nutrition can go hand-in-hand.”
What started as the search for a healthy snack, turned into a passion for combining ingredients that are both gourmet and good for you. Betsy’s Best is a unique recipe that includes cinnamon, Chia seeds, and Himalayan pink salt that creates an absolutely sophisticated and delicious spread. Their tasty products include Gourmet Peanut Butter, Gourmet Almond Butter and Gourmet Sunflower Seed Butter. They’re all natural, non-GMO, glutenfree and soon to be the most irresistible addition to your fitness diet. Don’t worry; you won’t have to wait to throw a scoop of Betsy’s Best in your workout shake. Betsy’s Best is now available at the Shoppes at Vanderbilt Farmer’s Market, and Oakes Farms, and will soon be on sale at Florida Whole Foods Markets, and BetsysBest.com
Available at the Shoppes at Vanderbilt Farmer’s Market and Oakes Farms, and will soon be on sale at BetsysBest.com and Florida Whole Foods Markets
FITBOOK FN BOX BATTLE SINK OR SWIM | SATURDAY AND SUNDAY OCT. 10-11, 2014 | FLORIDA
See more photos from this and other fitness events around Southwest Florida at facebook/fitnessmag. Tag yourself while you're there.
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2014 FN BOX BATTLE SINK OR SWIM | SATURDAY AND SUNDAY OCT. 10-11, 2014 | FLORIDA
See more photos from this and other fitness events around Southwest Florida at facebook/fitnessmag. Tag yourself while you're there.
November/December 2014
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RIDES&RACES FEATURED: EVERYBODY RIDES FT MYERS, FL
NOVEMBER 1
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7th Annual Race the Roof 15k, 5k, and Tot Trot Presented by Kolter Fort Myers, FL ftmyerstrackclub.com
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2nd Annual Quarry 5k Race for the Warriors Naples, FL runsignup.com
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Gobble Gobble Four Miler Naples, FL gobblegobblefourmiler.com
Path to Wellness 5k Run/Walk Fort Myers, FL saluscareflorida.org
2014 GCR Turkey Trot Naples, FL gcrunner.org
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35th Annual Turkey Trot 5k Cape Coral, FL fymyerstrackclub.com
Fort Myers Marathon, Half, & 5k Fort Myers, FL fortmyersmarathon.com
11
Veteran’s Day 5k Run “Midpoint Madness” Fort Myers, FL ftmyerstrackclub.com
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Naples Fall Classic Half Marathon & 5k Naples, FL eliteevents.org
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Survival Beach Fort Myers Beach, FL survivalbeach.com
RIDES&RACES FEATURED: THE REINDEER RUN 5K NAPLES, FL
DECEMBER 6&7
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Everyone Rides, Everyone Runs Fort Myers, FL everyonerides.org
Franklin Templeton Shootout 5k Naples, FL gcrunner.org
Reindeer Run 5k Naples, FL gotrcc.org
Christmas Sprint Duathlon & Triathlon Naples, FL eliteevents.org
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Best Damn Race 5k, Half Marathon, & Marathon Cape Coral, FL bestdamnrace.com
November/December 2014
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WE'D LIKE TO THANK ALL OF OUR VOLUNTEERS, SPONSORS AND ATHLETES FOR MAKING FN BOX BATTLES AN AMAZING EVENT! SEE YOU NEXT YEAR! #WEAREFITNATION
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