THE
BODY ISSUE FIT NATION / SOUTHWEST FLORIDA
FIT NATION / SOUTHWEST FLORIDA
WORK SMARTER
+AND HARDER
THE NEW RESEARCH THAT SHOWS WHY WORKING OUT MATTERS
STAY FOCUSED USEFUL TIPS FOR KEEPING YOUR HEAD IN THE GAME
EAT BETTER THIS YEAR WE SHOW YOU HOW
PLASTIC FANTASTIC? IS COSMETIC SURGERY EVER RIGHT FOR ATHLETES?
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MOVES TO
JANUARY/FEBRUARY 2014 FITNATIONMAG.COM
BUILD LONG,
LEAN LEGS
January/February 2014 | 1
March 29, 2014
10 a.m. - 10 p.m. Gaslight Park, Downtown Tampa
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January/February 2014 | 1
Adventure
Speaker Series 2nd of a 4 Part Series
Presented by Wellfit Institute
Many Lands • Many Cultures • One Language: Adventure
Wind. Waves. Exotic Lands:
Through the Lens and Stories of a Pro Adventurer Thursday JANUARY 16, 2014 7:30-8:30 PM
Whether you're an armchair adventurer or a world traveler, our speakers will inspire & entertain!
FREE
lululemon athletica
Waterside Shops - 5435 Tamiami Trail N, Naples, FL (239) 254-1517
Damien LeRoy
World Champion Kiteboarder, Adventure Sports Innovator and Sponsored Athlete www.damienleroy.com/site/
Get to know Damien as he shares videos and stories of set backs and successes while traveling to the most beautiful and remote places of the world as a professional adventure athlete. Damien has lived an enviable life growing up out west in the mountains, tearing up the slopes and traveling the open skies with his adventurous and pioneering family. Damien grew up living, in his words, "the life", but as his ski racing career was hitting on all cylinders he suffered injuries followed by numerous knee surgeries. Not giving up on adventure, he found his way to kiteboarding and became hooked. He has been Slalom World Champion and World Kiteboarder of the Year among dozens of other awards and wins. Damien has also been instrumental in getting Kiteboarding voted into the 2016 Olympics in Brazil. From professional ski racing to piloting planes and fly fish guiding in the Alaskan backcountry, motocross, rock climbing and mountain biking to surfing, kiteboarding and more recent innovations in Kite and Stand Up Paddleboard (SUP) foiling, Damien is sure to inspire and entertain all of the dreamers and the doers in the audience.
“ All
I can say is...follow your dreams! ” - Damo
CONTACT INFO: WEB: www.wellfitinstitute.com EMAIL: jill@wellfitinstitute.com 2|
FACEBOOK: facebook.com/wellfitinstitute TWITTER: @WellfitJill
239-595-3199
CONTENTS JANUARY/FEBRUARY 2014
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BODY OF WORK BEAUTIFUL BODIES ARE NICE, BUT THE BENEFITS OF WORKING OUT ARE MORE THAN JUST SKIN DEEP. STAY MOTIVATED ALL YEAR BY LEARNING THE SCIENCE BEHIND YOUR SWEAT SESSIONS.
features 24 BETTER WITH AGE Athletes over 50 show us how it’s done at the annual Florida International Senior Games.
28 PLASTIC FANTASTIC? You’ve worked hard and lost weight but you still have parts of your body you don’t like—is it time to consider cosmetic surgery? We examine your options.
regulars 6 GEAR - What’s in Her Gym Bag? Local Cyclist Tish Kelly shows us what she never rides without.
8 TRAIN - Trending Now Orange Theory Fitness is using technology to change the way we think of gyms.
10 FUEL - Try This A salmon tartare dish is both resolutionfriendly and totally tasty.
12 FUEL - Dine Smart Explore A Table Apart’s sustainable seafood menu.
16 HEALTH – Is Your Thyroid Out of Whack?
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Tired? Gaining weight? It could be your thyroid, but diagnosing the issue isn’t always easy.
32 GEAR - Fit Tech Vibration training systems like the Power Plate are popping up all over Southwest Florida. Here’s what you need to know about shaking up your workout routine.
36 TRAIN - Monthly Workout
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ON THE COVER: Triathlete Shaun McClaskey of Cape Coral is a USMC veteran, a member of the Florida National Guard and an Ironman athlete (story, p. 18). Photography by Samantha Duffy
Sculpt long and lean legs with four easy moves from Beyond Motion’s Barre Motion workout.
38 Fitbook Pictures from Everybody Rides and Thanksgiving Day races.
43 Calendar Races, rides and more upcoming events.
44 By The Numbers Local athletic charities broken down by the numbers.
January/February 2014 | 3
BIG HOPES FOR THE COMING YEAR
FIT NATION / SOUTHWEST FLORIDA
PUBLISHER/CEO Stan Dougé
PRODUCTION
FN Media Group
CHIEF OPERATING OFFICER Alfredo Escobar
DIRECTOR OF BUSINESS DEVELOPMENT Elliott Palmer
MANAGING EDITOR
I
A.C. Shilton
t’s a new year, and as we enter 2014 and listen to all of the buzz about resolutions, I can’t help but think about the fact that FitNation is now one year old. While so many people bail on their resolutions, FN is continuing to grow and change and adapt and evolve. Forget resolutions—we’re all about action, just like you, our readers.
In this issue we don’t promise you a beautiful body, or toss a few easy celebrity diet tricks your way. We give you concrete reasons why you should be planking every day, we serve up new ways for you to boost your nutrition, and we showcase the strength and power of athletes of all ages. We’re also excited to present two new voices from our amazing community in the form of two new columns. The first, Well Mind, Well Body, is by Jill Wheeler, founder of the Wellfit Institute. Besides being a beloved local yoga and meditation instructor, a former mountaineering guide and a darn good kiteboarder and runner, Wheeler is an innovator in our fitness community and a strong and positive presence for healthy change. Her first column is full of helpful information, and we anticipate many great columns to come. We’re also excited to have USATF-certified coach Carl Egbert writing for us. As a former high school coach and current part owner of Naples On The Run, Egbert is a well-respected leader in our running community. We’re happy to have his wisdom gracing our pages. Our goal, as always, is to make sure each of SWFL’s unique fitness subcultures are represented in our pages. We believe each one of you—from the CrossFit athlete to the local tennis ace—adds something to SWFL’s mosaic of ordinary individuals doing extraordinary things. We’re just happy we get to document it all. As always, thanks for reading; we hope you enjoy the issue. May 2014 be your fittest year yet.
ASSOCIATE EDITOR Anne Reed
ONLINE CONTENT MANAGER Dana Leigh Smith
EVENTS
Chelsea Garlock
BRAND MANAGER
Leigh Purse-Williams Mason Bellamy
ADVERTISING SALES
(239) 330-3922 ads@fitnationmag.com
CONTRIBUTING WRITERS
Amy Lademann, Teresa Sievers, MD, Dana Leigh Smith, Rebecca Youngblood
CONTRIBUTING PHOTOGRAPHERS
Glenn Christopher, Samantha Duffy, Erik Kellar, Brian Tietz
ADVISORY BOARD
Connie Ramos-Williams President and CEO, CONRIC PR & Marketing | Publishing Founder, Southwest Florida Parent & Child Magazine; Advisory Board, Dress for Success Southwest Florida Kendra Sutton Strategic Marketing Consultant, WINK TV; Board, PACE Center for Girls; 2013-14 Lee Chair, Love That Dress!
Stan Dougé Founder and Publisher Fit Nation Magazine
Derek Carlson CEO and Founder, Derek Carlson Real Estate Group; Realtor, RE/MAX Affinity Lisa Grant Owner and Designer, Design 2000
CONNNECT
fitnationmag.com twitter.com/fitnationmag facebook.com/fitnationmag 4|
Melissa Waring Bates Owner, Addicted To Fitness Patrick Ruff Broker-Associate Realtor, John R. Wood; Board, Naples Pathway Coalition (NPC)
Garmin 220 - $249.99 Garmin 220 with HRM - $299.99 Gain motivating feedback with the Forerunner® 220 GPS running watch. It features a color display and measures essential running data like distance, pace and heart rate. The built-in accelerometer tracks distance for your indoor track or treadmill workouts, with no need for a foot pod. Connected features include automatic uploads to Garmin Connect™, live tracking and social media sharing.
Garmin 620 - $399.99 Garmin 620 with HRM - $449.99 There’s a coach in every watch. The touchscreen Forerunner® 620 GPS running watch has a color display and advanced features like recovery advisor, race predictor and VO2 max estimate. HRM-Run monitor adds feedback on running form. The 620 also has connected features like automatic uploads to Garmin Connect™ and social media sharing.
The Area’s Largest Selection of Running Footwear, Apparel and Accessories ESTERO, COCONUT POINT MALL 239-947-2RUN (2786)
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GET IT FIRST AT FIT2RUN January/February 2014 | 5
TISH KELLY GEAR
Cyclist Tish Kelly shows us what she never leaves home without. by A.C. Shilton
BRIAN TIETZ
WHAT’S IN HER GYM BAG?
T
he best way to catch up with Tish Kelly is when she’s on solid ground. Try and catch the category 3 cyclist on a ride and you’ll likely be left sucking wind. Kelly, who races in both road races and time trials, was third overall in the Florida State Championship Road Race this year, and she’s always in the mix at both local and regional races. We caught up with the 53-year-old competitive cyclist, who races for Florida Velo, to see what she never clips in without.
TIZO3 SUNSCREEN “This stuff is the best, it really stays on, I mean, I’ll have to scrub it off my face at the end of the day. A lot of people don’t wear sun protection and they end up looking so weathered, always
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wearing sunscreen is so important to me.” Kelly particularly likes TiZo’s tinted sunscreen, which evens out skin tones while offering both UVA and UVB protection.
GU ENERGY GEL
SPECIALIZED S-WORKS EVADE HELMET
Chamois creams are vital to keeping chafing to a minimum on long rides.
“Something else I never leave my house without. This is an aero style helmet, so I could wear it for a time trial or a road race, but I have another aero helmet—a KASK Bambino—that I usually wear for time trials.”
“I particularly like the Jet Blackberry flavor and I prefer them with caffeine.”
CHAMOIS BUTT’R
INSULATED BOTTLE
FLAT TIRE KIT
“I only drink water on the bike, I don’t believe in getting your nutrition through what you’re drinking, but in Florida an insulated bottle is a must.”
Kelly always carries a spare tube and tire levers with her in a handy under-the-seat bag.
ROAD ID (Not pictured)
SPECIALIZED S-WORKS ROAD SHOES
“I think having ID with you is so, so important. I always have my Road ID whenever I go out.”
With carbon fiber soles, these superlightweight shoes promise to transfer the power Kelly’s legs are generating to her pedals. Her Look cleats interlock with special Look pedals to further enhance her power transfer.
November/December January/February2013 2014 | 7
A BETTER WORKOUT, IN THEORY TRAIN
New Orange Theory Fitness in Fort Myers uses real time heart rate data to give members what it calls the “best one hour workout in the country.” by A.C. Shilton
AC SHILTON
TRENDING NOW
T
en minutes before the 3:30 p.m. class is set to start, the lobby at Orange Theory Fitness is already full. Between stuffing their things into lockers and taking a few final sips of water, each member stops by the front desk and picks up a sleek black pod, which they cinch around their chests. These black pods are heart rate monitors, and they’re connected to a computer system that tracks each member. Big screens in the gym show everyone’s heart rate data in real time— so if you’re not working hard enough, everyone knows it. “Our goal is to get you to be at 84 percent of your max heart rate for 20-26 minutes,” explains Corey Rubenstein, general manager of the Fort Myers Orange Theory Fitness. “We use a basic equation using age and gender to determine your max heart rate,” he adds. The theory behind Orange Theory is to get members working hard enough to create excess
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post-exercise oxygen consumption, or EPOC. Research has shown that when you exercise at a higher intensity, your body consumes more oxygen—thus burning more calories—in the hours following your workout than it would during a longer, slower workout. Orange Theory Fitness says that its 20-ish minute cardio session plus its 20-ish minute high heart rate strength training program will give you the maximum post-workout bang for your 60 minute investment. And, because everyone works at their own heart rate level, 20-year-old college athletes can work out next to their 50-something parents.
WE GET THESE MACHO GUYS IN HERE THAT JUST DIE,” SAYS RUBENSTEIN, “BECAUSE IT’S REALLY ABOUT KEEPING THAT HEART RATE UP, EVEN DURING THE WEIGHT TRAINING.”
The gym is set up with a dozen treadmills, a dozen rowing machines, plus a weight room with TRX Suspension Training ropes and BOSU Balance Boards. Half the class—Orange Theory can accommodate 24 at a time—starts on the treadmills while half heads to the rowing machines and weights. The teacher pumps up the music and gets everyone warmed up. And when he says “crank it up to your orange zone,” he means it. Those slacking get called out. “I really, really like it,” says Kathy Kartoska of Cape Coral. “I come four times a week and I drive half an hour to get here.” Kartoska says that she loves that the workout is totally structured, that there’s always someone telling you exactly what to do. “I like the metrics too, it really gives me something to work towards. And there’s a real encouragement in the group—but it’s not a competition—it’s camaraderie.” Forget orange being the new black, in Fort Myers, orange is the new fit.
January/February 2014 | 9
TASTY TARTARE FUEL
Cape Coral hotspot dishes up Latin flavors and smooth jazz. by Rebecca Youngblood
V TRY THIS
alerie Elam started Brew Babies after realizing the need for a quiet and cozy spot in Cape Coral that served well thought-out tapas-style plates using local ingredients. The bistro works with fresh seafood from the Gulf as well as herbs and vegetables to create healthy and delightful dishes. It also offers outdoor seating and performances by jazz artists. “This little coffee shop/tapas bar has completely transformed into a downtown jazz bistro,” says Elam. “I never imagined or dreamed this could even happen seven years ago. Find your vision and live it to the fullest. That is true happiness!”
“
I think life is about having a vision or goal and then taking steps in that direction. However, like everything in life—family, relationships, careers etc.—we have to be willing to change and let things evolve...” says Valerie Elam, co-owner of Brew Babies Bistro.
Speaking of fullness—if you’re looking for a delicious recipe that will kick-start your new year, this salmon tartare is it. In this recipe great Latin flavors like lime and cilantro take center stage. But it also includes some of the best and tastiest sources of healthy fats and omega-3 fatty acids; the avocado alone contributes nearly 20 vitamins and minerals. Full of naturally flavorful and wholesome ingredients, this salmon tartare is a sure way to meet all of your new year’s eating goals.
BREW BABIES’ SALMON TARTARE Two pounds of fresh salmon 3 Limes, juiced 1/4 cup cilantro, chopped 2 Tablespoons extra virgin olive oil Fresh scallions, finely chopped 1 Teaspoon minced garlic 2 Hass avocados, diced 1 Teaspoon sugar Salt & pepper 1 Tomato, diced Boston bib lettuce Cut the salmon into half-inch dice and marinate in lime juice for one hour. After the hour is up, strain off any remaining fluid. In a large bowl toss together the diced salmon, avocado, cilantro, olive oil, garlic and sugar and season with salt and pepper to taste. Serve in a Boston bib lettuce cup garnished with more diced tomato and topped with fresh scallions.
BRIAN TIETZ
Don’t want to make it? Check out Brew Babies Bistro 1520 Lafayette Street, Cape Coral For more info, call 542-2224 or visit www.mybrewbabies.com
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I need the best...
Rides Events Rentals Fitting Service Scan the QR Code to see the ways Trek Bicycle Store can help your cycling...
www.trekbikesflorida.com
Located across from The Mercato in Naples and in Coconut Point Mall in Estero November/December January/February2013 2014 | 11
FLARE FOR FUSION FUEL
Drawing on his childhood in Hawaii, Chef Jeff Acol focuses on fresh flavors and sustainable seafood. by Anne Reed
S DINE SMART
avory and fresh fare is abundant at local eatery A Table Apart, nestled along Bonita Beach Road in Bonita Springs. Owner and Chef Jeff Acol serves up Hawaiian fusion flavors that use local ingredients along with intriguing Asian flavors such as wasabi and yuzu, a Japanese citrus fruit. Acol and his wife Jessica—who serves as pastry chef—both feel strongly about offering sustainable seafood. Sustainable seafood means varieties that are not considered overfished as well as those that are lowest in mercury. The restaurant also only serves natural meats (no hormones, no antibiotics, natural production). Beloved by many locals, A Table Apart serves Hawaiian-French fusion fare, mainly because Chef Acol was born and raised in Hawaii, while Jessica was born and raised in France. A native of the Big Island, Acol grew up enjoying the unique flavors of Hawaiian cuisine. When Acol was considering entering the Air Force, his sister unknowingly changed the course of his life by handing him a brochure for culinary school. In 2001 he came to Florida to finish his schooling, worked for the Registry (now the Waldorf), and then the Hyatt. He returned to Hawaii for a few years before coming back to Bonita Springs in 2008 and opening his restaurant. FitNation visited A Table Apart to check out its healthy and sustainable menu. Here’s what you’ve got to try while you’re there.
SUMMER CHILLED SOUP
SAMANTHA DUFFY (3)
It’s always summer here, and with our temps still reaching the 80s, this chilled tomato soup was a perfect way to start the meal. Chef Acol rubs the inside of the entire bowl with wasabi paste, allowing each bite to have a perfect kick and, in his words, a “bit of a nose flower.” The soup itself is a delightfully simple take on traditional gazpacho—roasted tomatoes blended with olive oil, salt, and pepper, topped with locally sourced micro greens. It’s served with a dainty bundle of cucumber sticks stacked, tied, and tucked into the middle of the soup. This is a dish of delicate smoothness. Even better, it’s packed with nutrients. Tomatoes are an excellent source of lycopene and other antioxidants. And there’s
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one other reason to grab this delicious starter: eating tomatoes has long been linked to heart health, helping to lower overall cholesterol and triglycerides.
ROASTED PORTABELLA MONTRACHET “NO CRUST” PIZZA We love a good pizza, but not the bloated, bread hangover that comes along with it. Chef Acol’s fake-out pizza features a portabella mushroom cap topped with creamy goat cheese, a two tomato tapenade, pine nuts, arugula, balsamic vinegar, and an intensely flavorful basil aioli. Besides the peppery taste, we love arugula for being a great source of vitamins A, C, K, and B6. It’s also packed with magnesium and potassium, something we need the day before a big workout. From a foodie perspective, the texture of the goat cheese pairs nicely with the portabella, which has just enough resistance to mimic actual pizza crust. The overall presentation was lovely, and the abundance of arugula helped boost the fullness factor of this appetizer.
Abundant arugula boosts the fullness factor of this stacked starter
TRIPLETAIL AIOLI A member of the snapper family and common in our warm Gulf waters, tripletail is an excellent, locally sourced protein. It’s also high in omega-3 fatty acids, which, when balanced with omega-6 fatty acids, help fight inflammation, boost the immune system and reduce the risk of heart attacks and strokes, and reduce the risk to certain cancers. This particular snapper is meaty and takes on the flavors of whatever it is prepared with. In this case, that’s a citrus beurre blanc, featuring Japenese yuzu. Don’t fear the butter, a staple ingredient in a beurre blanc: it’s rich in trace minerals and has the perfect balance of omega-3 and omega-6 fatty acids, not to mention that cholesterol (within reason) is actually necessary for maintaining intestinal health. The fish is presented atop perfectly steamed asparagus and a serving of sticky white rice. The white rice was a nice change from our love affair with brown rice, and is high in folate and thiamine (vitamin B1), which may help boost the immune system. The sesame oil in the Asian aioli and black sesame seeds truly make this a standout menu item.
Tripletail is a perfect canvas for Chef Acol to work his creative culinary magic.
The friendly, informative wait staff and the varied, healthful menu make A Table Apart a must for a date night or a relaxing dinner out. With fresh ingredients, locally sourced meats and seafood, and fresh takes on classic dishes, there is something – nutritionally—for everyone. A Table Apart is only open seasonally, and with a limited number of tables, reservations are highly encouraged.
January/February 2014 | 13
*ADVERTISEMENT*
LET’S YO! NAPLES SERVES-UP FROZEN YOGURT WITH A HEALTHY AND MODERN TWIST
Let’s YO! has transformed the Naples frozen yogurt scene by serving a wide variety of healthy frozen yogurt, with Certified Live Active Cultures, in a cool, trendy environment. Located at 2355 Vanderbilt Beach Road in Naples (corner of Airport Pulling Road and Vanderbilt Beach Road), Let’s YO! offers consumers a hip, social experience. Step inside and you’ll find a sleek, modern environment outfitted with the latest high-tech gadgetry. For example, Apple iPads are imbedded into the tables for customers to play games, check Facebook, email friends, etc. – just like they were in their own living rooms. Flat-screen TVs are also located throughout the shop, providing either a live feed of the Let’s YO! Naples Facebook page or they are tuned to entertainment channels, sports programs, or news programs. Adding to the in-store experience, Let’s YO! Naples is one of 14 restaurants in the state of Florida that have zero safety or sanitation violations. In fact, Florida Governor Rick Scott recently sent owners Michael and Dina Foti a letter for their shop’s outstanding safety and cleanliness, applauding their employees for demonstrating such a high level of attention to detail and commitment to excellence. “Right next to customer service, we place cleanliness as a top priority in our shop,” Dina said. “In fact, when we interview prospective employees, we make it very clear that a big part of the job is cleaning, scrubbing and sanitizing, so they’re always on top of it.” Besides boasting a cool and clean environment, Let’s YO! Naples ranks top on our list of local frozen yogurt shops because of its commitment to excellence in frozen yogurt. The all-natural frozen yogurt shop features self-serve frozen yogurt flavors at a weigh-and-pay price. Unlike any other local frozen yogurt shop, Let’s YO! offers more than 60 lines of puréed yogurt options as well as real fruit purees. “Our goal is to enrich people’s lives with a healthy, nutritious frozen yogurt dessert option, so our customers truly get a superior product. We get our frozen yogurt and fruit purees from Honey Hill Farms in Arkansas, which uses real dairy, fresh milk, real fruit purees, and high counts of beneficial live yogurt cultures,” said Michael, adding that the farm has certification of Live Active Cultures, including probiotics. He continued, “Some frozen yogurts are heat processed or powder-based. The heat-processed frozen yogurt kills off a lot of the healthy bacteria, whereas Honey Hill’s cold process keeps the probiotics intact at the time of manufacturing and also the finished product.” Probiotics are a type of “good” bacteria that helps with digestion and offers protection from harmful bacteria. Often found in foods like yogurt, probiotics have several health benefits, including: increasing general wellness, preventing or reducing the severity of colds and flus, treating eczema and asthma in children, reducing symptoms of diarrhea, preventing and treating yeast or urinary tract infections (UTI), and treating irritable bowel syndrome (IBS), among several others. In addition to offering frozen yogurts with Live Active Cultures certification, the family-owned and operated frozen yogurt shop serves a variety of healthy toppings as well as a wide-selection of fresh fruit such as strawberries, blueberries, raspberries and bananas. Dina added, “Besides simply having a cup of frozen yogurt, customers can also have their treat ‘blasted,’ so the toppings are evenly spread throughout. This is very popular in our shop – rather than having all your toppings on top, you get your toppings with every bite…down to the very bottom.” And, if you need a little pick-me-up, the location also has a gourmet coffee station where customers can enjoy light brews, dark brews, decaf, and other flavored coffees at any time of the day. Ultimately, all this puts Let’s YO! Naples on the top of our list for the perfect, local hangout to have fun with your friends and family while connecting your taste-buds with healthy and delicious, all-natural frozen yogurt flavors and toppings. Check it out for yourself – you can take a Google virtual tour of the location at http://naplesfl.letsyoyogurt.com/.
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WELL MIND, WELL BODY Some of our biggest physical challenges are mental. Our expert answers your toughest brain-based questions. by Jill Wheeler Q: “I just finished my goal race and now I don’t really feel like doing anything. How can I start feeling jazzed about training again?” A: Congratulations! You completed your goal race! Arduous hours of dedicated training paid off. Now that it’s over, you likely feel elated, proud and relieved. But you also feel so unmotivated. What went wrong? Nothing. It’s natural to experience letdown. Training intensely for a singular event is one of life’s great journeys, but it can also take so much time that once it’s over, you may feel empty. And athletes are not the only ones who experience feelings of letdown following a big event; know that what you are feeling is common. It may be helpful to think of your training and racing schedule as seasons—different parts of the year have different functions. Now is the time to practice kindness and compassion towards yourself. It’s the perfect time to restore not only your muscles, but to also take a personal inventory of what you want in your life. Consider post-race downtime as an opportunity to create balance.
Here are a few practical tips to get you out of the blues and back in action! BE PREPARED FOR THE DOWNTIME: You will be better equipped to deal with postrace letdown if you know it’s coming. Consider planning a vacation or even a special staycation where you indulge in some relaxing activities that you haven’t previously had time to enjoy. Schedule some time with friends, family or even start a new hobby. HONOR YOUR ACCOMPLISHMENT: Take the time to acknowledge yourself, your hard work and dedication. Plan a celebratory fun night out or get a massage. Without judgment, reflect on the positive and negative aspects of your race; learn what you can and move on. PLAN YOUR NEXT BEST THING: During this downtime consider training for a different kind of race, perhaps a relay, an adventure race or a completely different sport altogether. With downtime comes freedom and with an open mind, anything is possible!
great way to connect with your favorite athletes and spark some motivation. TALK ABOUT IT: Misery loves company, so share your feelings with the close people in your life. Plan some fun runs and rides without the intensity and fall back in love with the journey. If speaking with friends and family isn’t working for you, you can always reach out to a professional. Our minds and bodies are inextricably connected. We can’t do wrong by one and expect to be right as a whole. The mind needs time to recover, as do our soft tissues. Be patient, be grateful and know your motivation will grow again, just like the leaves on the trees after a long, eventful winter. (We Florida people are impatient and forget there is a thing called seasons.) Let this be your reminder!
Jill Wheeler, M.A., LPC, Therapist, Life Coach, Leadership Consultant, Writer, Yoga/SUPyoga Instructor, Adventurer, Athlete, lululemon Ambassador and Owner of the Wellfit Institute.
NEW MUSIC: Seems simple, but when I am dragging my heels to start a new training plan, I indulge in an iTunes spending frenzy. Podcasts can also be a
RUNNING COMMENTARY Hit the ground running in 2014 by refocusing and recharging your running routine. by Carl Egbert
R
unners tend to be creatures of habit and sometimes this can lead to becoming bored with your running. Waking up at 6 a.m. to do the same 5-mile loop every day gets old, fast. But I have three easy ways to shake things up so you can re-energize your running for 2014. Use these tips to stay focused all year long, and you may even set some new personal bests along the way. JOIN A RUNNING CLUB Joining a club is a great way to meet fellow runners and potential training partners. Plus, group runs are excellent for breaking up the
monotony of longer runs. In Lee County, check out Fort Myers Track Club and The Speedsters. Collier County runners should look up Gulf Coast Runners. Try running with the groups on a few different runs to see if they are right for you.
CHANGE UP YOUR NORMAL ROUTE Instead of rolling out of your front door and running the same loop over and over, drive somewhere and go for a run. Maybe run on your lunch break for new scenery. I do half of my runs from my house and the other half from a drivable destination to mix things up.
GET OUT AND RACE MORE The first quarter of the year is loaded with races in Lee and Collier Counties. With near-perfect weather, it is a great time to get out and test your abilities at different distances. Running a race—no matter what the distance—is a great training stimulus that can help boost your running. Trying adding one of all of the tips above to your normal routine. Subtle changes can sometimes lead to big results. Carl Egbert USA Track & Field Certified Coach Manager & Co Owner Naples On The Run
January/February 2014 | 15
LITTLE GLAND, BIG CONSEQUENCES HEALTH
Getting your thyroid levels checked might be more complicated than you think. by Teresa Sievers, MD, MSMS, FAARM, ABAARM
However, it’s not that simple. All hormones function like a key, and in order for each to complete its intended function, it must find a ‘keyhole,’ known as a receptor. Once the hormone connects with the receptor, then the intended action of the hormone can occur. The body’s receptors for thyroid only match the T3 hormone. While 80 percent of the hormone released and made in the thyroid gland is T4, it must be converted to T3 in order to bind to this receptor since the body has no receptors for T4. When the body is working properly, most of the T4 is converted into T3. But it gets a bit more complicated because the T4 hormone not only converts into T3 but also into reverse T3. Sometimes a body will convert more T4 into reverse T3, not regular T3. Because reverse T3 resembles T3, it will fit in the keyhole but it won’t actually turn the key. Which is what was happening to Brannan. Technically her TSH levels were fine, but her T3 and T4 levels were way too low.
J
aime Brannan was at a loss for what was wrong. She was tired all of the time. Her body ached. She was so weak she could barely even lift her arms over her head. The 36-year-old mother of three suspected it might be her thyroid but her doctors disagreed. “The first doctor said fibromyalgia, which you really just have to live with for the rest of your life. But it didn’t seem right to me,” she says. “We went for a year going from one doctor to the next getting different diagnoses.” But it turned out that Brannan’s original hunch was right, it was thyroid. However, the traditional thyroid test, done at an endocrinologist’s office, had missed the specific hormone that Brennan’s body wasn’t producing. Missing the diagnosis of underactive thyroid is a common occurrence in conventional medicine. Patients are often left frustrated when they read their symptoms online, believing an underactive thyroid is their problem only to be told by their doctor that their thyroid is normal. The thyroid helps control energy levels, metabolism, regulation of body temperature, and much more. When the thyroid is underactive (hypothyroid) it has diverse
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effects and symptoms in the body. Generally, a person may notice that they feel sluggish, are developing constipation, or are having problems losing weight. Patients also complain of difficulty concentrating or “brain fog”.
“I spent close to $80,000 on medical stuff trying to figure out what was wrong with me, when the answer was so simple,” Brannan says. “I really felt better almost instantly, within two weeks I was a different person. It was night and day.”
But hypothyroidism may also present in subtler ways. For instance, an elite athlete may suddenly notice they are getting significantly more muscle cramps than usual, or are gaining weight without lifestyle changes. They may also just feel as if they can’t push as hard during their workouts.
Diagnosing an underactive thyroid is crucial to preventative health since it can affect more than just how you feel. In fact, an underactive thyroid can raise cholesterol levels, increase heart disease risk and lower muscle mass.
The thyroid is a very complex organ. Because of this, the most standard test for hypothyroidism, the thyroid stimulating hormone test, or TSH, may miss critical thyroid under activity. Here’s why: The thyroid produces several different thyroid hormones, including thyroxine (T4), triiodothyronine (T3), and dioodothyronine (T2). The brain signals the thyroid to make and secrete thyroid hormones by releasing thyroid stimulating hormone, or TSH. Once adequate T4 is produced, the thyroid signals the brain that enough T4 has been made and to stop or decrease the production of TSH. Therefore, in theory, the lower the TSH the more production of T4 and thus the more active the thyroid.
If you are struggling to lose weight despite good efforts, or are an athlete who suddenly can’t perform to the same level or is getting regular muscle cramps with working out, you may need your thyroid checked. But make sure you’re having more than just the TSH test done. Ask your doctor to test TSH, total and free thyroxine, free T3, reverse T3 and all thyroid antibodies. Furthermore, make sure you’re seeing a physician who will critically analyze the information beyond just normal or abnormal. “I feel like thyroid is one of the most misdiagnosed things,” says Brannan. “I just can’t believe that so many other doctors missed it. My advice would be that if you think your thyroid might not be working properly, get it tested, but get it properly tested.”
January/February 2014 | 17
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BODY OF
WORK
THE SCIENCE BEHIND THE SWEAT by Anne Reed Photography by Samantha Duffy Models are Wisnick Beauplan, Dr. Tasha Wallace, and Shaun McClaskey
It’s a new year, which means new resolutions, new running shoes and plenty of shiny new gym memberships. But sometimes it seems like resolutions are simply empty promises. According to a study published in the Journal of Clinical Psychology in 2012, the number one resolution is to lose weight, with the fifth most popular resolution being staying fit and healthy. Forty-five percent of Americans make resolutions and only eight percent of those are actually successful at keeping them. Obviously, we’re doing something wrong. Perhaps the issue here is the focus – we are all guilty of the allure of vanity, lusting after cut biceps and toned abs. But chiseled muscles don’t happen overnight and vanity is a beast that needs near-constant feeding. What if instead of making resolutions because we wanted to look better, we chose to be fit based on the science behind it? What benefits do common exercises hold for us beyond the promise of a beautiful body? Turn the page to see.
January/February 2014 | 19
RUNNING Running damages your joints, right? Perfect excuse not to run. The problem is, that’s a fallacy. A 2007 study published in Arthritis and Rheumatism found that, while the general belief is that osteoarthritis is a result of wearand-tear, the opposite is actually true. Instead of running damaging your joints, the impact can actually increase cartilage volume. So lace up, there’s no excuse not to.
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PLANK Take the plank challenge, not just because it’s all over social media, but because strong shoulders help keep your upper body relaxed and aid your arms in propelling you forward. But most importantly, shoulder strength helps open your chest so you can breathe more efficiently. Increased oxygen intake helps boost performance in both athletics and daily life. Scoffing at those social media challenges? They actually work. An early 2013 study completed by the University of Massachusetts Medical School found that among those that took the plank challenge, 72 percent completed one month and 47 percent went on to complete two months, and all reported that they felt encouraged to continue by the support they received from friends. Most importantly, they felt that they came to enjoy planking. Hard to believe? Yes. But that’s even more reason to get planking.
GRIP STRENGTH Embrace the pull-up. It’s not easy, but the grip strength you get from exercises such as these actually has an impact on your whole health. A study published by the British Medical Journal in 2012 followed male adolescents over a period of 24 years and found a link between high muscular strength in adolescence and a lowered risk of death due to cardiovascular disease. How did they test that strength? Grip strength and knee extensions. Grab a friend and get pulling (up). January/February 2014 | 21
BACK EXTENSIONS AND SQUATS Yes, squats will tone your butt and thighs but, and this is key, squats also build muscles that help your body move more efficiently. In other words, doing squats can increase your mobility. A July 2013 study in the Journal of Rehabilitation Medicine linked squats with improved balance in women with fibromyalgia when used as part of a traditional exercise program. And back extensions are an important part of your mobility as well. A strong lower back is essential to help you rotate as you swim, run, or even walk each step of your day. Get your sexy back and booty, but more importantly, prevent falls and keep moving forward for years to come.
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CYCLING Cycling doesn’t just give you killer quads and calves and the ability to wear spandex to Starbucks, it is also linked to improved mental health. A 2007 Journal of Occupational Health study linked cycling (both as a hobby, and as a way to commute to work) with better mental health for men. Over 600 participants—both male and female— were surveyed, with participants logging their exercise and leisure cycling miles along with completing a general health questionnaire (GHQ). It was found that the GHQ scores in men decreased with their increased cycling mileage—for this test a lower GHQ score was better—indicating a positive change in mental health.
CORE Your core may not be as strong as you think. A 2013 study completed at the Medical School of Hannover in Germany found that core strength (abdominal, hip, and lower back muscles) is not just essential for stability, but was also the one area that began to weaken as athletes focused on training for triathlon, volleyball, or soccer (the three sport covered in the study). Ask anyone who has been injured, core exercises were probably the first thing their therapist assigned. It’s not just about getting a six-pack, it’s about strengthening your hip, lower back, and abdominal muscles so you can stabilize your body and move with ease. Be strong, be stable, and be focused by implementing core work this year. January/February 2014 | 23
W THE GOLDEN YEARS BRING GOLDEN MEDALS FOR ATHLETES AT THE FLORIDA INTERNATIONAL SENIOR GAMES BY A.C. SHILTON PHOTOGRAPHY BY BRIAN TIETZ
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W When it’s time to get on his bike, 92-year-old John C. Taylor has to call for backup.
John Matthews, age 56, of St. Petersburg, competes in the cycling time trials for the Florida International Senior Games in Cape Coral.
“Can you help me? Just stand against my back,” he says to a nearby volunteer. With his weight stabilized, he lifts his leg—shaking and unsteady—an inch at a time until it’s up and over his bike. Once he’s on, however, he needs no help. The man at the starting line counts him down and he’s off—careening on two wheels that are each only an inch wide. Five hundred years ago, Juan Ponce de León came to Florida seeking the fabled fountain of youth (or so the story goes). He never did find it, but perhaps that’s because he wasn’t looking in the right places. See, the fountain of youth isn’t a mythical location with healing waters. Nor is it a chalice to sip from. Instead, it’s a state of mind—and more importantly—a state of motion.
And perhaps the best place to witness the fountain of youth’s effects is at the annual Florida International Senior Games. The event, which spans 10 days and includes everything from javelin throwing to swimming and even power lifting, is a spectacle of strong bodies, strong hearts, strong minds and lots and lots of wrinkles. Here, the 55-year-olds are the kid competitors, while 70-year-old veterans happily show them how it’s done. “It’s daunting when they beat you, but it’s inspiring,” said cyclist John Joseph Doyle, 56, while eyeing his septuagenarian and octogenarian competition. “I hope I’m just like them in 20 years,” he added. How do you get to be like them? The answer is surprisingly simple: get active and stay active. “I didn’t want to go downhill mentally, so when I turned 60 I got serious about getting in shape. It’s important that you get your heart rate up at least three times a week. Your heart pumps blood to your muscles and your bones and most importantly, your brain,” says the 92-year-old menace on two wheels, Taylor. Like Taylor, many of the athletes competing in the games came to sports later in life—often as an answer to a doctor’s doomsday diagnosis.
James Kales, 99, of Bonita Springs was the oldest athlete competing in the track and field events at this year’s Florida International Senior Games. He competed in the long jump, shot put and javelin competitions.
“There was a time when I’d broken a bone every single year for several years,” says 72-year-old Jane Simpson. “My doctors said it was osteoporosis, that I’d have to go on hormones. I said, ‘I didn’t want to go on hormones.’ He said, ‘well you can try weightbearing exercise.’ And I said, ‘will running work?’”
January/February 2014 | 25
Carol Riepenhoff, age 84 of Boca Raton, was encouraged to start competing in masters track and field events by her son, who worried she wasn’t getting out enough. But Riepenhoff says she’s always been athletic; she was actually the first woman to earn a varsity letter at her high school.
Today she runs between 60-80 races a year. Even more impressive: she hasn’t broken a bone since taking up the sport. Others competing say they would have gotten an earlier start if it had been available to them. Marty Barlow-Beighley, 71, became involved with running on a whim. “At age 59 I saw a sign for a turkey trot and I thought, I should try that,” she says. Eventually, she’d meet her husband while running a 190-mile relay race. At this year’s Florida International Senior Games she was competing in a variety of track and field events. “I’m happy I’m here now, but I see these kids here (gesturing towards local high school track and field athletes that were helping run the events) and I think, wow, I wish I could have done this then. When I was in high school this wasn’t allowed for girls.” Simpson agrees: “When I was in high school there was nothing for women besides sewing and cooking.” While that’s probably a hard thing for 14-year-old South Fort Myers High School student Khyana 26 |
Jocelyn Lowther, age 59, of Cocoa Beach competes in the 100-meter breaststroke during the swimming events at the Florida International Senior Games in Fort Myers.
Nance—who is helping with the high jump—to understand, honestly, the whole day is a little confounding for her. “I have to say that the whole thing is a little weird. I had no idea that older people did this stuff,” she says. But they do. Or at least some do. More probably should. There’s no shortage of research supporting the claim that regular exercise reduces or at least slows the effects of aging. Just last year a study published in the British Journal of Sports Medicine found that those who were active after age 64 were seven times more likely to remain healthy during the aging process. Visit the Florida International Senior Games and you’ll believe that the study’s results are valid. No one—not even 99-year-old athlete James Kales, of Bonita Springs—shows even the faintest trace of senility. No one even shows signs of slowing down.
“I still play tennis regularly with my grandchildren, and they don’t take it easy on me,” says the soon-to-be-centenarian Kales. “But my best sport, that’s ballroom dancing,” he adds. Ballroom dancing, tennis, long jump, cycling, or tennis—it doesn’t really matter what you do, so long as you do it. And don’t quit. Ever. And that may be the only thing these athletes share with poor, ill-fated de León. While these seniors have found—and cultivated—the fountain of youth, they all hope to continue doing so until they die—like de León did until he took an arrow to the thigh. “Honestly, when I die, I’d rather get hit by a truck than go to a nursing home,” says 83-yearold cyclist Don Werling. He smiles mischievously and it’s hard to know whether he’s serious or not. He’s certainly not being flippant or disrespectful to those who’ve lost lives out on the road. But it is obvious that he has no desire to go out any way but swinging.
Linda Lowery, a retired physical education teacher from Decatur, Georgia, competes in the long jump competition. The 62-year-old completed a jump of 12’ 1”, setting a new personal best.
Thomas Lodell, age 66, grabs a quick drink after competing in the cycling time trials for the Florida International Senior Games in Cape Coral.
January/February 2014 | 27
C WHEN CRUNCHES WON’T CUT IT, SHOULD YOU CONSIDER GOING UNDER THE KNIFE? BY A.C. SHILTON
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C
Carter Wheeler was proud of how far he’d come. He’d lost more than 100 pounds and become an incredible athlete—feared on many a local cycling group ride—in the process. He’d changed his diet, becoming a vegan, and he felt better than ever. “I have so much energy now, my recovery time is great and I only sleep like five or six hours a night,” he says. After an almost two-year-long journey, Wheeler had a lot to be proud of. But he also wasn’t totally satisfied. He looked great when he had his clothes on, but when he walked around shirtless at the beach, he still couldn’t help but feel self-conscious about his body. Here’s one thing that no one will tell you about being fit: Sometimes, no matter how hard you work, there are still things you don’t like about yourself. Maybe it’s a result of a massive body transformation or a medical condition like breast cancer, and you’ve got excess skin or
parts of your breasts missing. And maybe it’s a genetic thing—say a predisposition to carrying your weight on your thighs, which no amount of spot training is going to help. Indeed, “spot weight loss” is a myth. A study done by the University of Connecticut in 2007 found that after 12 weeks of exercising one arm but not the other, there was no difference in subcutaneous fat levels on participants’ arms. You can build muscle in a trouble spot, but shrinking fat cells will only happen through weight loss. And if you’ve already hit a healthy weight, but fat still lingers on your hips, belly or thighs, it’s hard not to feel totally frustrated by your efforts. In cases like these, many athletes contemplate plastic surgery—but no one wants to talk about it. “I don’t want people saying, ‘she only looks like that because she had a tummy tuck and lipo,’” says one reader who asked to have her identity withheld. “I worked my ass off and I work my ass off every day in the gym,” she adds. As an ironman athlete, competitive triathlete and a mom, our unnamed source worried that others would think she cheated, when the
reality is that she lost 60 pounds through diet and exercise before going under the knife. “Is it cheating? No. Who would you be cheating? You’re not competing against anyone, you’re just trying to be your best self,” explains Dr. Kent V. Hasen, of Aesthetic Plastic Surgery of Naples. “I have what I have, I did what I did, I don’t see why anyone should have a problem with that,” says Wheeler. “But I’m not the kind of person who judges what other people do with their bodies.” So could plastic surgery be right for you? Dr. Hasen says it depends. Hasen says that he generally really likes working with athletes because they tend to understand that cosmetic procedures are not a quick fix. That without maintaining a proper diet and exercise, any results achieved through liposuction or the new, non-surgical CoolSculpting procedure would quickly be erased. Athletes get that. However, athletes are also generally more self-critical and impatient with long recovery times. For Wheeler, that was one of the toughest things about his procedure. “The first week you can do things at one mile an hour, the second week at two miles an hour, then three miles an hour. I just started back by walking around the neighborhood, very, very slowly. I was in considerable pain, the pain was really unbearable,” he remembers. Depending on the procedure, Hasen says that athletes should be prepared to take as least a few months off from hard training. You can be back to racing in six to eight months, but be prepared for longer downtimes—everyone heals at a different rate. The extreme downtime—and athletes’ collective loathing of sitting still—is one reason Hasen really advocates for nonsurgical procedures when possible. “Athletes are ideal candidates for CoolSculpting and now we have the Vanquish Fat Removal System, these are treatments for people who aren’t really fat and there’s literally no downtime,” says Hasen. Both systems—CoolSculpting cools fat cells to a point where they die off while Vanquish heats fat cells until they die—offer about a 25 percent reduction in fat cells. Liposuction, meanwhile, can remove more fat but has a much longer recovery time. “It’s a single treatment but it’s incredibly painful for how small the incision is,” says Hasen. As for removing extra skin, reconstructing
breasts or tightening and lifting tummies, often the only real options are surgical. Still Wheeler says he’d recommend his procedure to others. “I felt like an athlete but I wanted to look like what I had earned,” he says adding “Plus, every time I ran, things would move around so much, it was uncomfortable and annoying. I promised myself that when I got down to a weight that my body felt happy at, I would consider doing something about it.” Wheeler’s surgery also had one other effect that he hadn’t anticipated: even more confidence. As the weeks of recovery passed and Wheeler was finally able to get out on his bike again, he found he had a renewed commitment to fitness. Finally he both looked like an athlete and felt like one too. “What you can’t expect is that when it’s all done, you’re going to be perfect. Everyone will always have things they don’t like,” Wheeler advises, “but for me, this was the end of this journey, and my scar from the surgery is a reminder of what I did, everything I accomplished.”
BEFORE YOU GO UNDER THE KNIFE, CONSIDER THESE THINGS: PLAN FOR DOWNTIME Look at your race or competition schedule and choose a time when you’ve got at least six months to recover. Planning your procedure for after a major goal event will help alleviate that feeling that you should be out training when instead you’re stuck inside recovering.
RESEARCH YOUR DOCTOR Items like CoolSculpting are being offered by everyone from opthalmologists to dermatologists. Hasen says that your best bet, however, is to work with a board certified plastic surgeon, who can talk you through all of your options. “An ophthalmologist isn’t going to tell you that maybe you’re a better candidate for liposuction when it’s clearly in his best interest to have you do CoolSculpting,” he says. And before you even sit down for a consultation, do your research. Ask friends for reccomendations and look into a doctor’s lawsuit history.
BE FLEXIBLE ABOUT YOUR RECOVERY “I knew I was going to be out for a couple of weeks but after four weeks I went back in and the doctor said, I don’t think you’re ready to run yet,” says our unnamed source. “I had to wait two more weeks, but it really was the right thing to do.” January/February 2014 | 29
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January/February 2014 | 31
GOOD VIBRATIONS
GEAR
FIT TECH
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Can you really shake yourself fit? FN Investigates. by Dana Leigh Smith
F
rom the Shake Weight to the Free-Flexor, Americans seem to have a bad case of shake-it-until-you-shape-it syndrome. Which, of course, only has one symptom: believing if you shake something enough, fat will magically melt away. The latest vibration training craze to arrive in Southwest Florida is the Power Plate, a vibrating platform that resembles a giant scale, on which strength and balance exercises are performed. Originally developed in the 1960s for the Soviet space program as an attempt to preserve bone density and muscle mass in astronauts, the machine has been reincarnated and advertised today as a way to intensify workouts. Product marketers claim that the Power Plate helps aid in everything from weight loss and cellulite reduction to increased strength and power. Skeptics disagree, however, saying that the machine doesn’t provide a challenging enough workout to yield noticeable results on its own. So should you shake up your workout or are these new Power Plate studios just giving their customers a shakedown?
WHAT ADVOCATES SAY Vibration training advocates see the benefits of vibration training as simple science. When you exercise on a vibrating surface, muscles are forced to contract and relax dozens of times each second, increasing the challenge of basic strength training moves like squats and push-ups. The higher the frequency and amplitude of the vibrations, the more intense and efficient the workout is. XLR8 Power Plate Studios, located throughout Southwest Florida, advertises on its website that 20 minutes, twice a week on the Power Plate is all it takes for clients to “get the body they deserve… lose weight and [get in] shape.” The drill-like vibrations may make you feel like you’re being shaken up like a martini, but some research backs the claims. A 2012 study published in the Journal of Electromyography and Kinesiology found that whole body vibration training increases both lower and upper body muscle activity, providing more burn than traditional training. Some scientists believe that vibration training recruits the hard-to-train fast-twitch muscle fibers, resulting in increased strength and power, too.
WHY OTHERS ARE ON THE FENCE While it’s possible that activating more muscles can increase calorie burn, relying on the Power Plate alone may not be the best way to achieve long term weight loss, develop strength, or improve cardiovascular endurance. Case in point: A 2013 study published in the Journal
IS THE POWER PLATE THE BEST BET FOR YOUR FITNESS GOAL? THE GOAL: Increase Muscle Strength THE BEST BET: Hop on a Power Plate before hitting the weights. Vibration training activates the nervous system, helping exercisers exert more power throughout their subsequent strength training program. Some NFL teams are incorporating Power Plates into strength training warm ups, so why not give it a shot? To activate muscles most efficiently, vibration frequency should be in the rage of 30-50Hz; anything less may be too insufficient to elicit any strength improvement. of Strength and Conditioning Research found that vibration training alone did not cause any significant muscle activity or response during the majority of exercises performed by research participants. Additionally, a 2009 study in the International Journal of Exercise Science divided a group of study participants into two groups: one group participated in vibration training and the other group trained with free-weights. At the end of the study, strength was measured using a push-up test. Members of the freeweight group were able to do more push-ups, but the difference was not significant. “While vibration training does have some benefits if combined with other modes of exercise, solely using the Power Plate for 40 minutes a week cannot compete with 3-5 hours of a traditional exercise or a specialized weight training program,” says Andrew Miller, Wellness Specialist at the Dr. John N. Briggs Wellness Center in Naples. “The Power Plate is best used as a supplement to an exercise or training program that also includes traditional strength, cardio and flexibility training.”
THE GOAL: Weight Loss THE BEST BET: A 2009 study in the journal Maturitas found that vibration training alone is not an effective way to shed fat. However, when combined with resistance training, vibration training helped to decrease body fat in study participants. Aim for a combination of both training methods along with a smart eating program for optimal results. THE GOAL: Decrease Lower Back Pain THE BEST BET: One small study found that people with low-back pain that vibrated twice a week for 12 weeks got relief, but researchers concluded more research was needed. A better method might include aerobic activity, stretching, and strengthening exercises that focus on the back, stomach, and leg muscles to stay strong and flexible, decrease pain and ward off injury. NOTE: Vibration training may not be for everyone. Check with your doctor before using it, especially if you’re pregnant or have any health problems.
THE BOTTOM LINE The Power Plate’s value is still unclear and the research is contradictory. While there may be some benefits, more research is clearly needed. In the meantime, if you’re interested in getting some good vibrations, use the Power Plate along with traditional exercise methods like weight training, running, yoga and plyometrics. And if you really want to legitimately shed pounds while shakin’ it, maybe try Zumba.
January/February 2014 | 33
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BEST LEGS, BARRE NONE TRAIN
Get better posture and tighter hips, buns and thighs in just a few short sessions using these four foundation moves from barre motion. by Amy Lademann
MONTHLY WORKOUT
FIRST POSITION PLIÉ AND RELEVÉ Start by facing your ballet barre (or chair) and place your hands shoulder width apart on it. Squeeze your heels together and turn your feet out, so they make a V shape. Make sure you turn out from your hips, not from your knees, and don’t turn your feet out all the way, which is hard on your knees. Also, be careful that your glutes stay under you, versus shifting behind you.
SAMANTHA DUFFY (10)
Got all that? Good. This is first position.
W
e all know ballerinas have great legs and leotard-worthy backsides, but do you have to plié all day to get long and lean? Amy Lademann, co-founder of Beyond Motion says no. All you really need is one hour at the barre. “My clients want to walk out feeling as if they ‘left it all behind’—that in one hour they had an awesome cardio, strength, and core workout that left them feeling longer, stronger, and more flexible,” she says. According to Lademann, the trick is to challenge
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and engage as many muscle groups at once with each move. And the benefits go beyond having a butt you can bounce a quarter off of. “Stronger feet, ankles and calves. Better body awareness, balance and control. A sculpted upper body, lifted glutes and a tighter core,” she promises, adding, “You’ll gain greater flexibility in your hips, legs, and spine. Oh and of course, better posture.” Want all of those things? Try these four exercises. And don’t worry if you don’t have a barre in your living room, you can do these exercises simply by holding onto the back of a steady chair.
Lift your heels off the floor as you press onto the balls of your feet. Find a heel height that you can maintain the entire time. This is your relevé. At the top of the position begin bending your knees to plié. (A plié should look like a diamond shape between your legs.) As your knees bend, they should reach out and over your third and fourth toe. Keep your abdominals lifted and your torso upright and elongated, so it looks as if you are sliding up and down a wall. Stretch the legs fully at the top with your heels lifted (relevé). The full motion makes one rep. Begin with 10.
PELVIC SHIFT “TIC TOCK” Start in your relevé position, and bend your knees to enter a demi plié (only a half-as-deep plié) position. Keeping your abs tight, your tailbone reaching down to the floor, and your posture elongated, shift (don’t tip) your pelvis from left to right. With each hip shift you will lower your body down about an inch, while maintaining good posture. Once you reach the bottom of your plié, you will glide or shift your hips from side to side until you reach your initial starting position. Begin with four sets, each using four counts. Down and up is one set.
Amy is the co-founder of BEYOND MOTION and the creator of barre motion. She is a renowned fitness expert, PMA certified pilates instructor, nutrition coach, motivational speaker and writer.
BOOTY BLASTER Facing your barre, place your palms shoulder width apart on it and walk backwards until the base of your fingers are on the barre. Press down on the barre so you engage your core and your arms and elbows are straight. Keeping your chest and hips neutral and a soft bend in your right knee, extend your left leg behind you—past your right leg—with pointed toes. Tap the floor with the top of your left foot, and as you straighten your base leg (right) lift your left leg to bring it back straight behind you so that it is aligned with your left hip.
GRAND BATTEMENT Turn your body so that your right hand is slightly in front of you on your ballet barre. Lift your left arm out to your side, about shoulder height and width with a softly bent elbow. Start with straight legs in first position. Bring your left leg behind you and brush through the instep of your foot until your leg is off the floor and in front of your body. Make sure to keep your leg straight and torso upright. The leg does not have to lift high. It should seem as if the leg floats effortlessly. Make sure you’re not gripping in your hips, arching your upper back or slouching your lower back. Proper spinal elongation is imperative. Begin with 10 on one side and turn to the other side for 10 more.
Make sure to maintain the alignment of your shoulders and hips, so that they are square to the floor. Begin with 10 on each leg.
PROPER POSTURE While we hear about bad versus good posture all the time, how exactly do we describe good posture? Good or proper posture takes the effort of all of your muscle groups working together in harmony. For all of the following moves you will work with an elongated posture, this means that your head, shoulders, hips and heels are basically in alignment when standing at the barre. During your workout, focus on your correct form and alignment for each move so that your body is safe, and you get the maximum benefit.
Remember to always start with building a strong foundation with your basic moves before adding anything else in. Proper posture, alignment, and form is essential.
WORKOUT TO GO Print this and other gym-ready, step-bystep workouts online at fitnationmag.com.
January/February 2014 | 37
FITBOOK GOBBLE GOBBLE // THANKSGIVING DAY, 2013
P: PHOTO CREDIT (XX)
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SAMANTHA DUFFY (9)
VENETIAN VILLAGE, NAPLES, FLORIDA
FITBOOK TURKEY TROT // THANKSGIVING DAY, 2013
GLENN CHRISTOPHER (11)
FIFTH AVENUE, NAPLES, FLORIDA
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January/February 2014 | 39
FITBOOK EVERYONE RIDES // SUNDAY DEC 8, 2013
ERIC KELLAR (9)
JET BLUE PARK, FORT MYERS, FLORIDA
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Locally grown, organic produce available through CSA membership or at farmer markets.
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3rd St South every Saturday 7:30am - 11:30am Marquesa Plaza (corner of Pine Ridge Rd/Livingston Rd) every Sunday 9am – 2pm / / / or / / /
www.collierfamilyfarms.com 5321 Ave Maria Blvd, Ave Maria, FL 34142
239-207-5231
Come out to the farm and pick it yourself!
T H E OCEAN YOUR YOGA
MAT STAND-UP PADDLEBOARD
YOGA SUP YOGAFIT PRICING
$15 if you bring your
own board/paddle
$35 if you need to rent a board/paddle Private groups available upon request
To book a class go to: meetup.com/SUP-YOGAFIT
or call 239-405-7155 for more info.
www.sweetwateroutfitters.com
January/February 2014 | 41
8 Dangers of Foot /Ankle Deformi ties
1. Flat feet or high arches can cause your knees, hips, back to have massive pain 2. Unattended tendon injuries can cause permanent 1.disability Flatfeet or higharches can cause yourknees, hips, 3. Ingrown Nails can cause deadly MRSA infections back tohave massive pain 2. Unattendedtendoninjuriescan cause permanentdisability 4. Diabetic foot infections are the leading cause of amputations 3. IngrownNails can cause deadlyMRSA infections 5. Bunions can lead to debilitating arthritis 4. Diabeticfootinfectionsare theleadingcause of amputations 6. Feeling of a pebble in your foot can be a nerve tumor 5. Bunionscan lead todebilitatingarthritis 7. Previous Foot/Ankle Surgery gone bad? Board Certified Reconstructive Surgeons totumor help you. 6. Feelingof a pebblein yourfootcan be a nerve 7. Previous Foot/ AnkleSurgery gonebad? 8. Achilles/Heel pain can resolve fast with treatment *Without proper care could lead to surgery
ed ReconstructiveSurgeonstohelpyou. Board 8. Achilles / Heel paincan resolve fast withtreatment
* Withoutpropercare couldlead tosurgery. *We have exclusive Shockwave therapy for the pros, now open for everyone.
* We have exclusive Shockwave therapyfor thepros, nowopenfor everyone.
Scan to see Dr. Lam talk about foot & ankle trauma and the latest in technology
Scan to see Dr. Lam talk about foot & ankle trauma and the latest in technology 42 |
DR . LAM FACFAS, DABPS Board
www.NaplesPodiatrist.com Now accepting new patients. North, Central and East Naples: www.NaplesPodiatrist.com
Now(239) accepting new patients. 430-3668 North, Central and East Naples:
(239) 430-3668 DR . TIMM FACFAS, DABLES ed: ABPS
DR . A DARV E DPM
DR . FAHIM DPM
CALENDAR JANUARY 1 Big Dave’s Polar Plunge, Naples. Gcrunner.org 5 11th Annual River, Roots & Ruts Trail Run, Caloosahatchee Regional Park. Rrrtrail.com 11 South Florida Mud Run, Punta Gorda. Southfloridamudrun.com 11-12 HITS Triathlon Series, Naples. Hitstriathlonseries.com 18-19 Twenty-third Annual Tour de Cape, Cape Coral. Tourdecape.net 19 Naples Daily News Half Marathon, Naples. Napleshalfmarathon.net 25 Bishop Verot Vikings 5K Color Run, Fort Myers. Bvhs.org 25 Run for the Paws 5K, Naples. Gcrunner.org 25 Cypress Sprint for Music 5K, Fort Myers. Cypresssprintformusic5k.webstarts.com 25 Bug Chase 5K, Fort Myers. Ftmyerstrackclub.com
FEBRUARY 1 Tyler & Jason’s 5K, Cape Coral. Active.com 1 Take Stock in Children Strides for Education 5K, Fort Myers. Give.takestockinchildren.org 7 One Human Race 5K, Naples. Collierschools.com/ggh 8 3rd Annual Cycling for Fallen Heroes, Estero. Brotherhoodride.com 15 Ride 4 Hope, Bonita Springs. Hopehospice.org/ride 15 Edison Festival of Lights 5K, Fort Myers. Ftmyerstrackclub.com 16 Paradise Coast Marathon and Half Marathon, Naples. Eliteevents.org 22 5th Annual FGCU Fly by Night 50 Mile Relay, Fort Myers. Rec.fgcu.edu
January/February 2014 | 43
BY THE NUMBERS Want to raise your heart rate and raise some cash? Here’s a look at how local Southwest Florida charities are using athletics to help the community.
$100,000 $100,000: The amount of money Stefanie Ink Edwards and her husband Dustin, the organizers behind the South Florida Mud Run, have pledged for the Golisano Children’s Hospital.
1,341 1,341: The number of kids in Lee County that were able to take advantage of YMCA programing, including sports camps and swimming classes.
612 612: The number of paws that crossed the finish line at last year’s Run For The Paws event benefiting the Humane Society Naples.
0 0: The number of mud runs Edwards and her husband had completed before trying to put on their own—still, it was a huge success!
75 75: The number of students on Gulf Coast Runners’ Youth Development Team.
88 88: The number of adolescent girls that local non-profit Girls On The Run paired with local female running mentors in just its first year of operation.
$5,500: The amount raised by runners on treadmills over the course of nine hours at Lululemon Athletica in support of the proposed Rookery Bay Greenway, a bike and walking trail that would connect Bayshore with Marco Island.
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12,000: The number of bikes local group Bikes for Tykes has “re-cycled” over the years for needy kids in Collier County.
$38,000
$38,000: The total amount of scholarships given out by Gulf Coast Runners to local high school students.
300 300: The number of children from three different Collier County Elementary Schools that ran the equivalent of a marathon (26.2 miles) over the course of 12 weeks, raising $15,000 for the Collier County Safe and Healthy Kids Coalition.
$5,500
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