FN Magazine - Competitor's Issue

BOOST YOUR DIET

12 SUPPLEMENTS YOU’LL WANT TO TRY—AND THOSE TO AVOID

FIT NATION // SOUTHWEST SOUTHWEST FLORIDA FLORIDA

QUEEN OF CROSSFIT INSIDE TALAYNA FORTUNATO’S PURSUIT TO BE THE ‘FITTEST ON EARTH’

STAY TONED— ANYWHERE THE NO-EQUIPMENTNEEDED WORKOUT

THE FUTURE OF ADVENTURE TOURISM A NAPLES WELLNESS PRO’S JOURNEY TO SOME OF THE WORLD’S BADDEST BIKE TRAILS

JUNE 2013 FITNATIONMAG.COM

POWER UP(!)

A QUICK AND TASTY PROTEIN FIX YOU CAN MAKE AT HOME

CONTENTS JUNE 2013 features 20 SUPPLEMENT SMART

Our handy guide breaks down some commonly used workout supplements to identify the good, the questionable and the better-left-on-the-shelf.

22 OFF THE BEATEN PATH

How a Naples wellness expert is helping to establish Haiti as a world-class destination for hardcore adventure travelers.

regulars 2 From the Publisher Success in competition and in everyday life can only be achieved through perseverance.

4 What’s in Her Gym Bag?

14

Certified CrossFit coach Eleina Shinn shares her five workout essentials.

TOUGH AS TALAYNA

6 Fit Tech Trade recipes with friends and celebrity chefs alike on Foodily’s website and smartphone app.

7 Try This Whip up this ultra-healthy quinoa recipe for a quick protein fix.

NAPLES’ QUEEN OF CROSSFIT HAS ALREADY EARNED HER SPOT AMONG THE ‘FITTEST ON EARTH,’ BUT THIS YEAR, SHE’S IN IT TO WIN.

8 Dine Smart Dietitian Karyn Capozzo picks three of the healthiest menu options at Angelina’s Ristorante in Bonita Springs.

10 Monthly Workout

22

This classic series of exercises targets your whole body—no equipment needed.

10

12 SWFL Fit At 49, Lisa Grant has found her key to happiness—and it started in the gym.

26 Fitbook Scenes from the Stand Up Paddle Luau Races and Turtle Trot 5K.

28 Invictus

8

Steve Baptiste hits the bike trails—hard—at Caloosa River Park.

ON THE COVER World CrossFit Games competitor Talayna Fortunato (story, p. 14).

Photography by Erik Kellar.

June 2013

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RISING TO THE CHALLENGE FIT NATION / SOUTHWEST FLORIDA

PUBLISHER

Stan Dougé

PRODUCTION

Opus Studio

W

P: ERIK KELLAR

CONTRIBUTING WRITERS

e know competition, in its most base form, to be a contest between rivals. Over the next few months, we will see some of Southwest Florida’s best compete at high levels against athletes from across the world. To them, of course, it’s more than just a contest. These competitors are fighting for money, titles and their names written in the pages of history.

What most fail to understand is that real competition is within the mind.

It’s the drive to work consistently; having the mental fortitude to keep going back, despite potential setbacks or distractions in our daily lives. What most can agree on is that greatness is achieved by perseverance through both physical and mental strain.

The individuals featured in Fit Nation are Southwest Floridians who compete within their given sports, as well as in their everyday lives. The art of balancing family, work, training and fit eating is challenging for us all, but succeeding—in competition and every day—is the best kind of reward.

My invitation to you is to explore. Explore our area, its people and all it has to offer. I feel confident in saying that, after doing so, you’ll feel more fulfilled and have a new appreciation for our region—in all aspects of your life.

Jackyson Bazile, Spencer Campbell, Karyn Capozzo, Elizabeth Kellar, Kelly Merritt, Leora Novick, Dana Leigh Smith, Rebecca Youngblood, Brooke Zalis

CONTRIBUTING PHOTOGRAPHERS

Glenn Christopher, Erik Kellar, Sharon Mammano, Vanessa Rogers, Nick Shirghio, Brian Tietz, Steve Zdawczynski

MARKET EXECUTIVE DIRECTOR Winston Pennant

CHIEF OPERATING OFFICER Freddie Escobar

SOCIAL MEDIA MANAGER David Simmons

ADVERTISING

(239) 221-8102 ads@fitnationmag.com

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

Stan Dougé Founder and Publisher Fit Nation Magazine

Kendra Sutton

Strategic Marketing Consultant, WINK TV; Board, PACE Center for Girls; 2013-14 Lee Chair, Love That Dress!

Derek Carlson

CEO and Founder, Derek Carlson Real Estate Group; Realtor, RE/MAX Affinity

Lisa Grant

Owner and Designer, Design 2000

Melissa Waring Bates

Owner, Addicted To Fitness

Patrick Ruff

Broker-Associate Realtor, John R. Wood; Board, Naples Pathway Coalition (NPC)

CONNNECT

fitnationmag.com twitter.com/fitnationmag facebook.com/fitnationmag

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F2RFitNation8.82x10.75June13.pdf

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ELEINA SHINN GEAR

This certified CrossFit Level 1 and CrossFit Kids trainer shares five essential items that help her get the most out of every workout.

WHAT’S IN HER GYM BAG?

Eleina Shinn with daughter Leah

JUMP ROPE Serious CrossFitters recognize that having their own jump rope is key to performance. “It is important to provide your own rope that is fitted to your individual height. Becoming familiar with the same rope also allows you to perform better.”

WEIGHTLIFTING BELT Another workout enhancer in Shinn’s arsenal is her weightlifting belt, which she uses for squats and deadlifts. “I use a Harbinger belt. I love that it’s secured with Velcro, so I can rip it off fast and transition into the next exercise.”

BODYGLIDE ANTI-CHAFE BALM This balm is applied in the same way as a stick of deodorant—but all over the body—to prevent friction and repel moisture. “It’s a lifesaver while performing activities such as rope climbing or tons of situps to avoid raw skin, cuts and scars.”

WEIGHTLIFTING SHOES Shinn says her Do-Win shoes make all the difference while she’s lifting weights. “Unlike running shoes, the extra support under the heel and the hard and flat stability of a lifting shoe helps to control the weight you’re lifting, as well as your body.”

P: BRIAN TIETZ

KNEE SOCKS

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On days she skips wearing long pants, Shinn’s always sure to wear knee socks for extra protection around her ankles, calves and shins while climbing rope or lifting weights.

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June 2013

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5

GEAR

FOODILY: SHARING RECIPES MADE SIMPLE

QUINOA WITH SPINACH AND ARUGULA FUEL

This ultra-healthy superfood is perfect for a quick protein fix.

by Rebecca Youngblood

From your BFF to the Cake Boss himself, find recipe inspirations that won’t derail your diet. by Dana Leigh Smith

FIT TECH

TRY THIS

W

hat you fuel your body with matters, and adding this quinoa recipe to your cooking repertoire is a sure way to get a fresh source of protein, iron and fiber all at once, says Chef Xavier Duclos at Mad Fresh Bistro in Fort Myers. One of the most nutrient-rich grains around, quinoa is an especially great option for athletes looking for a non-meat protein source that is low in fat, cholesterol-free and naturally glutenfree. (Just one cup of cooked quinoa has more than eight grams of protein!) This superfood is also easily digestible, making it an ideal pre-race day meal.

MAD FRESH QUINOA 2 cups quinoa ¼ cup sweet rice wine vinegar ½ cup olive oil 3 scallions, thinly sliced ¼ cup red onion, diced salt and pepper to taste ½ cup spinach ½ cup arugula 6 heirloom tomato slices

HOW DOES IT WORK? The recipe-sharing network features countless dishes from around the web that users can search, gather and share on their smartphones and laptops. What makes it different than its

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competitors (like Pinterest and Yummily) is that it’s built on the premise that eating should be a social experience—even when friends and family are miles apart.

stay on track with their health goals. Studies show that support from friends and family can help people successfully change their diet, and Foodily makes lending support simple.

Even better, recipe search options through Foodily can be tailored to meet just about any dietary need. Trying to be mindful of your diet?

Users have the ability to hone in on specific diet specifications and food restrictions like low-fat, gluten-free, vegan, Paleo and dairyfree. The site is also one of the first places for health-conscious foodies to get accurate nutritional details for their favorite recipes.

Once a user has done an initial search, results are presented side-by-side, making ingredient and nutritional comparisons—like calories, sugar and saturated fat—a cinch.

The social aspect of Foodily also helps users

Other awesome features include the ability to search for recipes sans specific ingredients; the option to create a Facebook event invitations with an interactive menu (so friends can see what dishes are being served and add their own contributions); and the option to take a photo of a restaurant dish, list a few of its ingredients and get a similar recipe to cook at home.

The world of recipe search engines is a crowded place, but Foodily make it well worth exploring for both foodies and health-minded people alike.

Make quinoa exactly to package instructions, then refrigerate to allow it to soak up excess liquid. Mix the scallions and red onion into the cooled quinoa. Gradually add oil, vinegar, salt and pepper to taste. (The exact amount needed varies due to the differences in the textures of quinoa from grain to grain.) Use a measuring cup to place quinoa on bed of spinach and arugula. Arrange slices of tomato. Sprinkle extra olive oil if desired.

P: VANESSA ROGERS

I

f you’ve ever wanted to shake up Montel Williams’ favorite smoothie, share your famous chicken Parmesan concoction or store your best friend’s low-cal cocktail recipe all in one place online, you’re in luck.

Foodily is an innovative new way to find and share recipes through its website (foodily. com) and award-winning free app. And not only does it provide recipe inspirations from users’ friends and fellow foodies, users can also get advice from food experts and celebs like Wolfgang Puck, Cat Cora and Buddy Valastro (that’s the Cake Boss to you).

THIS SUPERFOOD IS ALSO EASILY DIGESTIBLE, MAKING IT AN IDEAL PRE-RACE DAY MEAL.

Duclos describes himself as a runner, cyclist and “generally overactive adult.” He combines his French training background, years of top restaurant experience, imagination and a love for fresh ingredients to create dishes that are healthy and delicious—and don’t require ketchup. (As chef at Mad Fresh, he reserves the right to refuse it to anyone over the age of 10.)

June 2013

|

7

GEAR

FOODILY: SHARING RECIPES MADE SIMPLE

QUINOA WITH SPINACH AND ARUGULA FUEL

This ultra-healthy superfood is perfect for a quick protein fix.

by Rebecca Youngblood

From your BFF to the Cake Boss himself, find recipe inspirations that won’t derail your diet. by Dana Leigh Smith

FIT TECH

TRY THIS

W

hat you fuel your body with matters, and adding this quinoa recipe to your cooking repertoire is a sure way to get a fresh source of protein, iron and fiber all at once, says Chef Xavier Duclos at Mad Fresh Bistro in Fort Myers. One of the most nutrient-rich grains around, quinoa is an especially great option for athletes looking for a non-meat protein source that is low in fat, cholesterol-free and naturally glutenfree. (Just one cup of cooked quinoa has more than eight grams of protein!) This superfood is also easily digestible, making it an ideal pre-race day meal.

MAD FRESH QUINOA 2 cups quinoa ¼ cup sweet rice wine vinegar ½ cup olive oil 3 scallions, thinly sliced ¼ cup red onion, diced salt and pepper to taste ½ cup spinach ½ cup arugula 6 heirloom tomato slices

HOW DOES IT WORK? The recipe-sharing network features countless dishes from around the web that users can search, gather and share on their smartphones and laptops. What makes it different than its

6

|

fitnationmag.com

competitors (like Pinterest and Yummily) is that it’s built on the premise that eating should be a social experience—even when friends and family are miles apart.

stay on track with their health goals. Studies show that support from friends and family can help people successfully change their diet, and Foodily makes lending support simple.

Even better, recipe search options through Foodily can be tailored to meet just about any dietary need. Trying to be mindful of your diet?

Users have the ability to hone in on specific diet specifications and food restrictions like low-fat, gluten-free, vegan, Paleo and dairyfree. The site is also one of the first places for health-conscious foodies to get accurate nutritional details for their favorite recipes.

Once a user has done an initial search, results are presented side-by-side, making ingredient and nutritional comparisons—like calories, sugar and saturated fat—a cinch.

The social aspect of Foodily also helps users

Other awesome features include the ability to search for recipes sans specific ingredients; the option to create a Facebook event invitations with an interactive menu (so friends can see what dishes are being served and add their own contributions); and the option to take a photo of a restaurant dish, list a few of its ingredients and get a similar recipe to cook at home.

The world of recipe search engines is a crowded place, but Foodily make it well worth exploring for both foodies and health-minded people alike.

Make quinoa exactly to package instructions, then refrigerate to allow it to soak up excess liquid. Mix the scallions and red onion into the cooled quinoa. Gradually add oil, vinegar, salt and pepper to taste. (The exact amount needed varies due to the differences in the textures of quinoa from grain to grain.) Use a measuring cup to place quinoa on bed of spinach and arugula. Arrange slices of tomato. Sprinkle extra olive oil if desired.

P: VANESSA ROGERS

I

f you’ve ever wanted to shake up Montel Williams’ favorite smoothie, share your famous chicken Parmesan concoction or store your best friend’s low-cal cocktail recipe all in one place online, you’re in luck.

Foodily is an innovative new way to find and share recipes through its website (foodily. com) and award-winning free app. And not only does it provide recipe inspirations from users’ friends and fellow foodies, users can also get advice from food experts and celebs like Wolfgang Puck, Cat Cora and Buddy Valastro (that’s the Cake Boss to you).

THIS SUPERFOOD IS ALSO EASILY DIGESTIBLE, MAKING IT AN IDEAL PRE-RACE DAY MEAL.

Duclos describes himself as a runner, cyclist and “generally overactive adult.” He combines his French training background, years of top restaurant experience, imagination and a love for fresh ingredients to create dishes that are healthy and delicious—and don’t require ketchup. (As chef at Mad Fresh, he reserves the right to refuse it to anyone over the age of 10.)

June 2013

|

7

ANGELINA’S RISTORANTE FUEL

Your best bets for healthy eating at this Italian favorite. by Karyn Capozzo

N

avigating restaurant menus can be a challenge, particularly when the nutritional information isn’t readily available. Registered and licensed dietitian Karyn Capozzo of Appleaday Lifestyle Counseling in Bonita Springs dug into the menu at Angelina’s Ristorante to identify some of its healthiest options, as well as some tips for deciphering your best bets for appetizers and entrées that won’t break the calorie budget.

DINE SMART

P: VANESSA ROGERS (3)

CHOOSE SMART

“ 8

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Eating a home-prepared meal allows you to be in control, but when you’re at a restaurant, you’re at the mercy of the chef. And while large chains often provide nutritional information for all menu items, smaller, locally owned spots— like Angelina’s in Bonita Springs—may not. Even so, most restaurants do offer a few options that will let you stick to your healthy meal plan—if you know what to look for.

When reading a menu, keep an eye out for certain key words. “Light,” “broth,” “baked” or “grilled” typically refer to healthier items.

However, stay away from those terms that mean unwanted extra fat and calories, like “fried,” “crispy,” “creamy” or “sautéed.” Dishes with lots of cheese and other saturated fats, like bacon, can add up in calories and fat quickly, even if the base of the dish is a light fish or seafood.

If you know you are dining out at a spot that has rich foods that are higher in fat and calories, plan your day accordingly. That doesn’t mean you should skip a meal; however, you should eat lighter than usual at breakfast and lunch to allow for the extra calories at that special meal.

Also keep in mind that most restaurants serve large portions, so take half home for another meal, or share with a friend to keep the amount you eat in check. As always, eat slowly, and when you feel full, stop eating. Instead, focus on conversation, and enjoy every bite.

IF YOU KNOW YOU ARE DINING OUT AT A SPOT THAT HAS RICH FOODS THAT ARE HIGHER IN FAT AND CALORIES, PLAN YOUR DAY ACCORDINGLY.

COZZE ALLA PUTTANESCA These Maine mussels are simmered in a light broth of spicy tomatoes and green olives.

Mussels are a great source of iron, and the green olives provide a good, heart-healthy monounsaturated fat. This appetizer could also make a nice entree.

ZUPPA DI RIBOLLITA This hearty, classic Italian soup is made with cannellini beans, mixed vegetables, black kale and roasted pork. This is another great choice for a starter, as the beans, vegetables and kale make it a great source of fiber. It’s also broth-based, which is lighter than a cream-based variety.

RISOTTO DI ARAGOSTA E GAMERETTI ALLA FRA DIAVOLO If pasta or risotto are your favorites, Angelina’s offers some great choices. My favorite is this spicy risotto. The Maine lobster and Gulf shrimp are served in a tomato broth with fresh spices. You will get protein from the seafood, along with lots of energy from the carbohydrate in the risotto.

Although cheese in small amounts is fine, be aware that pastas made with cheese and cream sauces will add too many extra calories and fat that is not heart-healthy. If you like cheese, order something like this risotto and add a small amount of Parmesan cheese to add flavor. You only need a small amount of this strong-flavored cheese to add a lot of flavor.

COSTARELLA DI AGNELLO Angelina’s offers a fantastic variety of entrees that include fish, seafood and other proteins. If you are thinking lean, you don’t always have to do fish or seafood. Some red meats, such as lamb, can be healthy choices for your protein. This marinated lamb with risotto is a nice balance of lean meat and good carbohydrates.

ANGELINA’S 24041 S. Tamiami Trail Bonita Springs, FL 34135 (239) 390.3187 angelinasofbonitasprings.com

June 2013

|

9

ANGELINA’S RISTORANTE FUEL

Your best bets for healthy eating at this Italian favorite. by Karyn Capozzo

N

avigating restaurant menus can be a challenge, particularly when the nutritional information isn’t readily available. Registered and licensed dietitian Karyn Capozzo of Appleaday Lifestyle Counseling in Bonita Springs dug into the menu at Angelina’s Ristorante to identify some of its healthiest options, as well as some tips for deciphering your best bets for appetizers and entrées that won’t break the calorie budget.

DINE SMART

P: VANESSA ROGERS (3)

CHOOSE SMART

“ 8

|

fitnationmag.com

Eating a home-prepared meal allows you to be in control, but when you’re at a restaurant, you’re at the mercy of the chef. And while large chains often provide nutritional information for all menu items, smaller, locally owned spots— like Angelina’s in Bonita Springs—may not. Even so, most restaurants do offer a few options that will let you stick to your healthy meal plan—if you know what to look for.

When reading a menu, keep an eye out for certain key words. “Light,” “broth,” “baked” or “grilled” typically refer to healthier items.

However, stay away from those terms that mean unwanted extra fat and calories, like “fried,” “crispy,” “creamy” or “sautéed.” Dishes with lots of cheese and other saturated fats, like bacon, can add up in calories and fat quickly, even if the base of the dish is a light fish or seafood.

If you know you are dining out at a spot that has rich foods that are higher in fat and calories, plan your day accordingly. That doesn’t mean you should skip a meal; however, you should eat lighter than usual at breakfast and lunch to allow for the extra calories at that special meal.

Also keep in mind that most restaurants serve large portions, so take half home for another meal, or share with a friend to keep the amount you eat in check. As always, eat slowly, and when you feel full, stop eating. Instead, focus on conversation, and enjoy every bite.

IF YOU KNOW YOU ARE DINING OUT AT A SPOT THAT HAS RICH FOODS THAT ARE HIGHER IN FAT AND CALORIES, PLAN YOUR DAY ACCORDINGLY.

COZZE ALLA PUTTANESCA These Maine mussels are simmered in a light broth of spicy tomatoes and green olives.

Mussels are a great source of iron, and the green olives provide a good, heart-healthy monounsaturated fat. This appetizer could also make a nice entree.

ZUPPA DI RIBOLLITA This hearty, classic Italian soup is made with cannellini beans, mixed vegetables, black kale and roasted pork. This is another great choice for a starter, as the beans, vegetables and kale make it a great source of fiber. It’s also broth-based, which is lighter than a cream-based variety.

RISOTTO DI ARAGOSTA E GAMERETTI ALLA FRA DIAVOLO If pasta or risotto are your favorites, Angelina’s offers some great choices. My favorite is this spicy risotto. The Maine lobster and Gulf shrimp are served in a tomato broth with fresh spices. You will get protein from the seafood, along with lots of energy from the carbohydrate in the risotto.

Although cheese in small amounts is fine, be aware that pastas made with cheese and cream sauces will add too many extra calories and fat that is not heart-healthy. If you like cheese, order something like this risotto and add a small amount of Parmesan cheese to add flavor. You only need a small amount of this strong-flavored cheese to add a lot of flavor.

COSTARELLA DI AGNELLO Angelina’s offers a fantastic variety of entrees that include fish, seafood and other proteins. If you are thinking lean, you don’t always have to do fish or seafood. Some red meats, such as lamb, can be healthy choices for your protein. This marinated lamb with risotto is a nice balance of lean meat and good carbohydrates.

ANGELINA’S 24041 S. Tamiami Trail Bonita Springs, FL 34135 (239) 390.3187 angelinasofbonitasprings.com

June 2013

|

9

THE NO-EQUIPMENT-NEEDED WORKOUT TRAIN

This classic series of exercises targets your whole body—no matter where you are.

by Jackyson Bazile

T MONTHLY WORKOUT

his easy-to-learn workout proves you don’t need a gym or fancy machines to tone up. It’s based on body weight exercises that can be performed anywhere, anytime. Following this full-body cardio-based workout at least three times per week will tone multiple muscle groups while helping improve your cardiovascular system and overall health.

4. STANDING CALF RAISES Stand on the edge of a step.

Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.

(Pro tip: Use dumbbells in each hand.) Hold the position for a moment, then lower your heels below the platform, feeling a stretch in your calf muscles.

1. SQUATS

P: SHARON MAMMANO (11)

Place feet a little wider than shoulder width apart with your hips stacked over your knees, knees over ankles. Roll your shoulders back and down away from your ears. Extend your arms straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull your elbows close to your body, palms facing each other and thumbs pointing up.

10

|

fitnationmag.com

Initiate movement by inhaling into your belly and unlocking your hips, slightly bringing them back. Keep sending your hips backward as the knees begin to bend. Make sure your chest and shoulders stay upright and your back stays straight. Keep your head facing forward with your eyes straight ahead for a neutral spine alignment.

Let your hip joint squat lower to the ground than your knees, if comfortable. (Pro tip: Try squatting onto a box.) Engage your core and exhale while driving through your heels to return to standing. Imagine your feet are spreading the floor (the left foot to the left, right foot to the right) without actually moving your feet.

2. LUNGES Keep your upper body straight, with your shoulders back and relaxed and your chin up. (Pick a point to stare at in front of you so you don’t look down.) Always keep your core engaged.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle. Keep your weight in your heels as you push back up to the starting position. (Pro tip: Add weights either holding dumbbells on each hands or by putting a bar on your shoulders.)

JACKYSON BAZILE is certified by the American Fitness Association of America (AFAA) and earned a XPE sport-specific certification through renowned sport trainer Tony Villani. Bazile has worked at the Greater Naples YMCA since 2006.

3. BURPEES Bring your hands to the floor just in front of your feet, then jump your feet into a plank position.

Do one push-up. Jump your feet back to your hands, and from this crouched position, jump up, similar to a squat jump. Jump as high up as you can.

WORKOUT TO GO Print this and other gym-ready, step-bystep workouts online at fitnationmag.com.

June 2013

|

11

THE NO-EQUIPMENT-NEEDED WORKOUT TRAIN

This classic series of exercises targets your whole body—no matter where you are.

by Jackyson Bazile

T MONTHLY WORKOUT

his easy-to-learn workout proves you don’t need a gym or fancy machines to tone up. It’s based on body weight exercises that can be performed anywhere, anytime. Following this full-body cardio-based workout at least three times per week will tone multiple muscle groups while helping improve your cardiovascular system and overall health.

4. STANDING CALF RAISES Stand on the edge of a step.

Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.

(Pro tip: Use dumbbells in each hand.) Hold the position for a moment, then lower your heels below the platform, feeling a stretch in your calf muscles.

1. SQUATS

P: SHARON MAMMANO (11)

Place feet a little wider than shoulder width apart with your hips stacked over your knees, knees over ankles. Roll your shoulders back and down away from your ears. Extend your arms straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull your elbows close to your body, palms facing each other and thumbs pointing up.

10

|

fitnationmag.com

Initiate movement by inhaling into your belly and unlocking your hips, slightly bringing them back. Keep sending your hips backward as the knees begin to bend. Make sure your chest and shoulders stay upright and your back stays straight. Keep your head facing forward with your eyes straight ahead for a neutral spine alignment.

Let your hip joint squat lower to the ground than your knees, if comfortable. (Pro tip: Try squatting onto a box.) Engage your core and exhale while driving through your heels to return to standing. Imagine your feet are spreading the floor (the left foot to the left, right foot to the right) without actually moving your feet.

2. LUNGES Keep your upper body straight, with your shoulders back and relaxed and your chin up. (Pick a point to stare at in front of you so you don’t look down.) Always keep your core engaged.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle. Keep your weight in your heels as you push back up to the starting position. (Pro tip: Add weights either holding dumbbells on each hands or by putting a bar on your shoulders.)

JACKYSON BAZILE is certified by the American Fitness Association of America (AFAA) and earned a XPE sport-specific certification through renowned sport trainer Tony Villani. Bazile has worked at the Greater Naples YMCA since 2006.

3. BURPEES Bring your hands to the floor just in front of your feet, then jump your feet into a plank position.

Do one push-up. Jump your feet back to your hands, and from this crouched position, jump up, similar to a squat jump. Jump as high up as you can.

WORKOUT TO GO Print this and other gym-ready, step-bystep workouts online at fitnationmag.com.

June 2013

|

11

LOSS CAUSE TRAIN

At 49, Lisa Grant has found her key to happiness — and it started in the gym. by Kelly Merritt

P: NICK SHIRGHIO

SWFL FIT

L

isa Grant loves her interior design career for a few reasons. She enjoys working with people, and she has an eye for what fits where. But perhaps best of all is the freedom that affords her the time to pursue her other passion: working out.

“A typical 9-to-5 job would infringe on my fitness routine,” says Grant, who owns Estero-based design company Design 2000 and is a mother to three children. “Even though I have some flexibility in my work, I still have time limitations, so I schedule my meetings later so I can work out.”

THE PUSH TO LOSE Grant’s passion for fitness is still somewhat new. A couple years ago, Grant, now 49, hid her figure in baggy clothes. But in February 2011, she’d had enough. Out of a desire to get in shape and lose weight, she started going to the gym on her own. One year—and 19 fewer pounds later—she decided to step things up even more. She began working out with a trainer and taking boot camp, bodywork and spin classes on

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a daily basis. The result? Another 20 pounds lost.

It wasn’t all easy, though, especially without a lifetime of heavy fitness routines behind her. Grant recalls that when she thought she couldn’t possibly do another pushup, somehow she always managed to do just one more.

At first it was difficult for her to find the motivation to exercise.

And after first taking a spin class and barely being able to breathe during the exercise, she recalls, “I thought my heart would leap from my chest.”

But she forged ahead. It took two to three months to get over the hump. Working with an instructor every day, including Sundays, Grant never slacked off. Soon, the difficulty gave way to excitement and enthusiasm. She challenged herself to accomplish feats such as plank pushups. It took a year before the results availed her new, fit body. By then, she had lost 36 pounds, dropping her weight to a slim, healthy 127.

MAKING WORKOUTS FUN

Now, her gym time has become more than just a routine for Grant; it’s something she looks forward to. “We usually set up a new station [in class] each month, so it’s never boring,” she says. “And the music is a key factor in a class to make it or break it.”

She also gives some of the credit to her boot camp and spin class instructor, David Simmons of LA Fitness at Gulf Coast Town Center. “It’s all about how you’re motivated,” she says. “[His motivation] is my key to success.”

Simmons recalls Lisa showing him a picture and saying, “Help me look like this!” He agreed, and from that day, he says, she’s never said no, never given up and never canceled a workout.

“Once she knew her children [ages 22, 20 and 18] were growing into their adult lives, she took back her own life,” Simmons says.

Grant often gets up at 4:30 a.m. to attend class at 5:30 a.m. After a break, she then participates in another boot camp workout at 8:30 a.m. Grant likes the uniqueness of boot camp classes, and chief among the benefits of group training is the social aspect. The break

between classes provides a chance to rest, but it also allows Grant to enjoy the social aspect of her gym time.

“I have gym friends,” she says, “so not only is it my workout time, but it’s social hour for me as well. I look forward to seeing my people’s smiling faces every day and catching up with their lives. The fact that some other students have similar routines to mine allows us to create a fellowship.”

FITNESS FOR A LIFETIME Thanks to the friendships she’s formed and the results she’s seen, Grant’s not planning on turning back now—or ever. In addition to her gym time, she golfs, water skis, snow skis, snorkels and off-road trail bikes.

Last year, she participated in her first 5K run, a true sign of her devotion to staying fit and healthy.

“I hate running with a passion,” she says, “so it was a huge deal for me. And while I told everyone that I would never do another one, I’ve already committed to next year.”

5Q

What’s your favorite healthy snack?

Almonds and strawberries.

Must-have item for the gym?

I believe in a well-stocked gym bag. As the “gym mother,” everyone knows who to see if they need extra socks, gum, Aleve, Band-Aids, hair bands or towels.

Are you for or against scales?

I stay away from the scale, because sometimes they lie. Muscle weighs more that fat.

What’s the best fitness advice you’ve ever received?

Make it a priority and a way of life, like breathing, eating or sleeping—something your body has to do in order to function.

No excuses!

What’s your advice for women over 40 who aren’t as fit as they’d like to be?

Age is only a number, not a death sentence. Don’t work out alone because it’s boring and not as motivating as having a workout buddy or trainer. Take a class, stay motivated and meet new friends who will keep you going. Be aware of what you eat. All of this will help you feel good about yourself and treat your body well, and, in turn, it will take care of you.

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Naples Pathways Coalition June 2013

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13

TOUGH AS TALAYNA NAPLES’ QUEEN OF CROSSFIT HAS ALREADY EARNED HER SPOT AMONG THE ‘FITTEST ON EARTH,’ BUT THIS YEAR, SHE’S IN IT TO WIN.

by ELIZABETH KELLAR photography by ERIK KELLAR

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June 2013

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15

TOUGH AS TALAYNA NAPLES’ QUEEN OF CROSSFIT HAS ALREADY EARNED HER SPOT AMONG THE ‘FITTEST ON EARTH,’ BUT THIS YEAR, SHE’S IN IT TO WIN.

by ELIZABETH KELLAR photography by ERIK KELLAR

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June 2013

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I

T’S POURING OUTSIDE, THE SORT OF LATE AFTERNOON SOAKER THAT MAKES IT TERRIBLY TEMPTING FOR MOST PEOPLE TO STAY HOME, WATCH TELEVISION AND ORDER A PEPPERONI PIZZA.

Talayna Fortunato is not most people.

Instead, she’s at Real Fitness, the North Naples CrossFit gym where she trains. Nearby, other stores shut their doors tightly against rain, but Real Fitness swings its wide open, defying the drench. Fortunato warms up on the rowing machine and stationary bike, then stretches. The real work is yet to come, and there will be plenty of it. Last year, she took third place at CrossFit Games, a CrossFit competition that pits other elite CrossFitters against each other to reveal the “fittest on Earth.”

Now, she has a new coach, a new training plan and is in the gym six days a week—often twice a day—as she prepares to return to the Games this month.

Because make no mistake: Fortunato is going for gold.

FIT TO WIN

O

CrossFit’s WOD repertoire includes hundreds of combinations of workouts that include kettlebell swings, pull-ups and rowing, among others.

16

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fitnationmag.com

n the brick wall behind a row of pull-up bars, there is a string of words.

Power. Speed. Stamina. Endurance. Strength. These are just a few of the promises of CrossFit, a worldwide strength and conditioning program founded in the 1970s.

It was this last promise that hooked Fortunato, now 32.

“I’ve always liked being strong,” she says, “but I didn’t know what it was being strong.”

A former Division 1 college gymnast and heptathlete, the Tennessee native graduated from Southern Utah University in 2003 and later moved to Naples. Here, she became a self-described “gym junkie,” someone who would go to as many as three back-to-back workout classes in a day or hop on the elliptical machine for hours and study one of her textbooks while she worked up a sweat. Fortunato earned a master’s degree in physical therapy from Florida Gulf Coast University and now works at Elite Physical Therapy in Naples.

In October 2009, a friend suggested she try CrossFit. She walked into the newly opened Real Fitness gym, what CrossFitters call a “box.” There, she was put through a baseline test, a kind of mini-workout comprised of rowing, air squats, pull-ups, push-ups and sit-ups that’s designed to gauge fitness. Liking it, she decided to return the next day, and discovered the Workout of the Day—or WOD, in CrossFit speak—was “Angie,” a kind of amped-up version of what she’d done the day before.

Fortunato didn’t falter, plowing through Angie’s 100 repetitions of pullups, push-ups, sit-ups and squats in about 11 minutes. The next morning, her left arm wouldn’t straighten.

“I thought, that’s weird,” she says. “I’ve never had that happen.”

She came back again the following day, already suspecting that CrossFit was going to be her new fitness addiction. Finally, she had found a challenge, she says. The intensity of the workouts meant she saw a quick change in her physique, but it also meant she had to develop another level of mental fierceness.

“Gymnastics took time, and it took patience and dedication. But the actual effort took seconds,” she says. “And you weren’t dying. Here, you’re dying. And you have to decide if you want it.”

She definitely wanted it. Even as early as 2010, just a few months after

she had started the sport, she was thinking about competing in the Games. She narrowly missed qualifying in 2011 when she placed fourth at the South East Regionals. Fortunato says that wasn’t a huge disappointment, at least not until she traveled to California to watch the competition.

Then, it burned. Watching the other women vie for a spot on the podium, Fortunato told herself, “I will be that.”

She returned to the box determined to do whatever it took to qualify for the Games, and nothing was going to stop her—not even a boating accident that left her with a broken rib and injured wrist one day before the 2012 Open. She jokes that the pain of competing in the Open “sucked more than normal,” but she pushed through to qualify for Regionals and, finally, the Games.

Still, she felt a bit of skepticism in the atmosphere around her, a sense that she might not really be able to do it. And she knew how people are expected to talk when they’re headed to a big competition, how they’re supposed to express sweet sentiments like, “I’m going out there to have fun,” or “I’m just trying to do my best.”

Fortunato decided to scratch all that.

“I just told myself, I’m going to skip that step,” she says with a laugh. “I told people I’m going to win.”

GAME GIRL

A

s part of the Games, Fortunato competed in multiple events, everything from weight training to an obstacle course to a miniature triathlon.

What she remembers most was the length of the multi-day event, the need to stay sharp and consistent throughout. Those old CrossFit promises were more important than ever, as it wasn’t brute strength that got her through, but an ability to endure.

“You need to be focused for longer,” she says. “The people who win and do the best didn’t win every event. They probably didn’t win until the end.”

After she returned home, she decided to switch to a new coach. Doug Katona is the managing partner and head coach for CrossFit Endurance, and a former NFL strength and conditioning coach. Katona had seen Fortunato at the Games, and he remembers how many of the spectators were openly amazed at her abilities. But at the time, he was thinking something else: “She’s got more in the tank.”

“She’s a phenomenal athlete, and she’s got tremendous capacity and skill,” Katona says. “She may be at 70 percent of what she’s capable of right now. The world has not seen the best of her yet.”

Since they began working together, Katona has been working to help Fortunato sharpen some of her existing skills and refine her diet for increased performance. Fortunato is 5-foot-7 and weighs 149 pounds, the same as when she started CrossFit, although she is quick to point out that she looks completely different. Following a more regimented diet has been a switch for Fortunato, who admits she’s probably not as fussy about her food as some CrossFit athletes.

For the record, she’s a huge fan of sweet potato fries. And chardonnay.

“I’ve been writing down everything I eat. I’ve never done that before. But he lets me have wine, so that’s good,” Fortunato says.

June 2013

|

17

I

T’S POURING OUTSIDE, THE SORT OF LATE AFTERNOON SOAKER THAT MAKES IT TERRIBLY TEMPTING FOR MOST PEOPLE TO STAY HOME, WATCH TELEVISION AND ORDER A PEPPERONI PIZZA.

Talayna Fortunato is not most people.

Instead, she’s at Real Fitness, the North Naples CrossFit gym where she trains. Nearby, other stores shut their doors tightly against rain, but Real Fitness swings its wide open, defying the drench. Fortunato warms up on the rowing machine and stationary bike, then stretches. The real work is yet to come, and there will be plenty of it. Last year, she took third place at CrossFit Games, a CrossFit competition that pits other elite CrossFitters against each other to reveal the “fittest on Earth.”

Now, she has a new coach, a new training plan and is in the gym six days a week—often twice a day—as she prepares to return to the Games this month.

Because make no mistake: Fortunato is going for gold.

FIT TO WIN

O

CrossFit’s WOD repertoire includes hundreds of combinations of workouts that include kettlebell swings, pull-ups and rowing, among others.

16

|

fitnationmag.com

n the brick wall behind a row of pull-up bars, there is a string of words.

Power. Speed. Stamina. Endurance. Strength. These are just a few of the promises of CrossFit, a worldwide strength and conditioning program founded in the 1970s.

It was this last promise that hooked Fortunato, now 32.

“I’ve always liked being strong,” she says, “but I didn’t know what it was being strong.”

A former Division 1 college gymnast and heptathlete, the Tennessee native graduated from Southern Utah University in 2003 and later moved to Naples. Here, she became a self-described “gym junkie,” someone who would go to as many as three back-to-back workout classes in a day or hop on the elliptical machine for hours and study one of her textbooks while she worked up a sweat. Fortunato earned a master’s degree in physical therapy from Florida Gulf Coast University and now works at Elite Physical Therapy in Naples.

In October 2009, a friend suggested she try CrossFit. She walked into the newly opened Real Fitness gym, what CrossFitters call a “box.” There, she was put through a baseline test, a kind of mini-workout comprised of rowing, air squats, pull-ups, push-ups and sit-ups that’s designed to gauge fitness. Liking it, she decided to return the next day, and discovered the Workout of the Day—or WOD, in CrossFit speak—was “Angie,” a kind of amped-up version of what she’d done the day before.

Fortunato didn’t falter, plowing through Angie’s 100 repetitions of pullups, push-ups, sit-ups and squats in about 11 minutes. The next morning, her left arm wouldn’t straighten.

“I thought, that’s weird,” she says. “I’ve never had that happen.”

She came back again the following day, already suspecting that CrossFit was going to be her new fitness addiction. Finally, she had found a challenge, she says. The intensity of the workouts meant she saw a quick change in her physique, but it also meant she had to develop another level of mental fierceness.

“Gymnastics took time, and it took patience and dedication. But the actual effort took seconds,” she says. “And you weren’t dying. Here, you’re dying. And you have to decide if you want it.”

She definitely wanted it. Even as early as 2010, just a few months after

she had started the sport, she was thinking about competing in the Games. She narrowly missed qualifying in 2011 when she placed fourth at the South East Regionals. Fortunato says that wasn’t a huge disappointment, at least not until she traveled to California to watch the competition.

Then, it burned. Watching the other women vie for a spot on the podium, Fortunato told herself, “I will be that.”

She returned to the box determined to do whatever it took to qualify for the Games, and nothing was going to stop her—not even a boating accident that left her with a broken rib and injured wrist one day before the 2012 Open. She jokes that the pain of competing in the Open “sucked more than normal,” but she pushed through to qualify for Regionals and, finally, the Games.

Still, she felt a bit of skepticism in the atmosphere around her, a sense that she might not really be able to do it. And she knew how people are expected to talk when they’re headed to a big competition, how they’re supposed to express sweet sentiments like, “I’m going out there to have fun,” or “I’m just trying to do my best.”

Fortunato decided to scratch all that.

“I just told myself, I’m going to skip that step,” she says with a laugh. “I told people I’m going to win.”

GAME GIRL

A

s part of the Games, Fortunato competed in multiple events, everything from weight training to an obstacle course to a miniature triathlon.

What she remembers most was the length of the multi-day event, the need to stay sharp and consistent throughout. Those old CrossFit promises were more important than ever, as it wasn’t brute strength that got her through, but an ability to endure.

“You need to be focused for longer,” she says. “The people who win and do the best didn’t win every event. They probably didn’t win until the end.”

After she returned home, she decided to switch to a new coach. Doug Katona is the managing partner and head coach for CrossFit Endurance, and a former NFL strength and conditioning coach. Katona had seen Fortunato at the Games, and he remembers how many of the spectators were openly amazed at her abilities. But at the time, he was thinking something else: “She’s got more in the tank.”

“She’s a phenomenal athlete, and she’s got tremendous capacity and skill,” Katona says. “She may be at 70 percent of what she’s capable of right now. The world has not seen the best of her yet.”

Since they began working together, Katona has been working to help Fortunato sharpen some of her existing skills and refine her diet for increased performance. Fortunato is 5-foot-7 and weighs 149 pounds, the same as when she started CrossFit, although she is quick to point out that she looks completely different. Following a more regimented diet has been a switch for Fortunato, who admits she’s probably not as fussy about her food as some CrossFit athletes.

For the record, she’s a huge fan of sweet potato fries. And chardonnay.

“I’ve been writing down everything I eat. I’ve never done that before. But he lets me have wine, so that’s good,” Fortunato says.

June 2013

|

17

What strikes Katona most about Fortunato is her intelligence as an athlete.

“She has the ability to reason; she has depth,” he says. “She adapts very quickly to what I give her. She’s an intelligent, intuitive athlete. She listens really well, takes it in and applies it pretty quick, about as fast as any athlete I’ve every seen.”

And honestly, he adds, the woman is just plain tough.

“She’s driven to maximize her potential and win the CrossFit Games. She’s a true athlete. She gets it; she understands it,” he says.

“She’s pretty lethal.”

BEYOND THE BOX

S

ince taking bronze at the Games, Fortunato’s life has changed. It’s not just the new diet; it’s a feeling, a sizzle that surfaces as she goes about her regular activities. Not long after the competition, her Facebook page exploded, quickly reaching the maximum 5,000 friends. She has over 6,400 followers on Twitter. And the other day, a woman stopped her at the gym and asked her to sign a shirt.

It’s been more than she expected, but she’s enjoying it.

“I realize in a few years from now, when this is all over, people aren’t going to know me,” she says. “It’s not who I am, but it’s a fun part of my life right now.”

Her family is having fun, too. Fortunato describes her mother, who has muscular dystrophy, as her “biggest fan.”

“She has a hard time getting around and has never been strong, so she thinks this is great,” Fortunato says.

And there are still plenty of times she’s able to be incognito, including her day job. When she’s working out, there’s no denying that she’s an elite athlete, but when she puts on her work clothes—pants and a polo—she easily fades into normalcy. That’s how most of her physical therapy clients see her, until she shows them a video of her doing 200-pound clean-and-jerks.

Then, they all have the same response, she says: “Oh, my God.” Her showing at the Games also led to her first sponsorship, WOD Superstore, a CrossFit outfitter that supplies everything from apparel to nutrition. WOD Superstore partners Mark and Bridgett Chandley live in Naples and knew Fortunato through Real Fitness, where they also train.

At first, they were impressed by how quickly Fortunato was able to achieve such a high level of CrossFit success, Mark Chandley says.

“The level of intensity that she trains at, and then coupled with the amount of time in the gym makes her stand out,” he says. “There aren’t too many people that put in the amount of time that she does.”

As they’ve gotten to know Fortunato, they’ve also come to admire her personally.

“She loves to compete and be out there in the community,” Chandley says.

For now, though, the focus is on fitness, on getting to the Games and going home with gold. CrossFit isn’t for people who prefer to take the easy way out, Fortunato observes, and none of what she’s done so far has been effortless. She is at Real Fitnes six days a week, with three or four of those days slated for double workouts. Each WOD lasts hours—in the morning from 7:30 to 9:30 a.m. and in the evening from 5:30 to 8 p.m.—and she has trained and competed with broken bones, sprains and other injuries.

But she has no regrets, save one: that she didn’t find CrossFit sooner.

“I knew I could be good, I just didn’t know how good,” she says. “And now I know that I can be the best.”

18

|

“SHE MAY BE AT 70 PERCENT OF WHAT SHE’S CAPABLE RIGHT NOW. THE WORLD HAS NOT SEEN THE BEST OF HER YET.”

fitnationmag.com

Left, Fortunato takes care to protect her hands and feet from blisters and other injuries during workouts that require her to grip bars or climb ropes.

Jumping rope is a regular part of Fortunato’s workouts; CrossFit WODs occasionally call for single- or double-under sequences to challenge athletes’ stamina and coordination.

June 2013

|

19

What strikes Katona most about Fortunato is her intelligence as an athlete.

“She has the ability to reason; she has depth,” he says. “She adapts very quickly to what I give her. She’s an intelligent, intuitive athlete. She listens really well, takes it in and applies it pretty quick, about as fast as any athlete I’ve every seen.”

And honestly, he adds, the woman is just plain tough.

“She’s driven to maximize her potential and win the CrossFit Games. She’s a true athlete. She gets it; she understands it,” he says.

“She’s pretty lethal.”

BEYOND THE BOX

S

ince taking bronze at the Games, Fortunato’s life has changed. It’s not just the new diet; it’s a feeling, a sizzle that surfaces as she goes about her regular activities. Not long after the competition, her Facebook page exploded, quickly reaching the maximum 5,000 friends. She has over 6,400 followers on Twitter. And the other day, a woman stopped her at the gym and asked her to sign a shirt.

It’s been more than she expected, but she’s enjoying it.

“I realize in a few years from now, when this is all over, people aren’t going to know me,” she says. “It’s not who I am, but it’s a fun part of my life right now.”

Her family is having fun, too. Fortunato describes her mother, who has muscular dystrophy, as her “biggest fan.”

“She has a hard time getting around and has never been strong, so she thinks this is great,” Fortunato says.

And there are still plenty of times she’s able to be incognito, including her day job. When she’s working out, there’s no denying that she’s an elite athlete, but when she puts on her work clothes—pants and a polo—she easily fades into normalcy. That’s how most of her physical therapy clients see her, until she shows them a video of her doing 200-pound clean-and-jerks.

Then, they all have the same response, she says: “Oh, my God.” Her showing at the Games also led to her first sponsorship, WOD Superstore, a CrossFit outfitter that supplies everything from apparel to nutrition. WOD Superstore partners Mark and Bridgett Chandley live in Naples and knew Fortunato through Real Fitness, where they also train.

At first, they were impressed by how quickly Fortunato was able to achieve such a high level of CrossFit success, Mark Chandley says.

“The level of intensity that she trains at, and then coupled with the amount of time in the gym makes her stand out,” he says. “There aren’t too many people that put in the amount of time that she does.”

As they’ve gotten to know Fortunato, they’ve also come to admire her personally.

“She loves to compete and be out there in the community,” Chandley says.

For now, though, the focus is on fitness, on getting to the Games and going home with gold. CrossFit isn’t for people who prefer to take the easy way out, Fortunato observes, and none of what she’s done so far has been effortless. She is at Real Fitnes six days a week, with three or four of those days slated for double workouts. Each WOD lasts hours—in the morning from 7:30 to 9:30 a.m. and in the evening from 5:30 to 8 p.m.—and she has trained and competed with broken bones, sprains and other injuries.

But she has no regrets, save one: that she didn’t find CrossFit sooner.

“I knew I could be good, I just didn’t know how good,” she says. “And now I know that I can be the best.”

18

|

“SHE MAY BE AT 70 PERCENT OF WHAT SHE’S CAPABLE RIGHT NOW. THE WORLD HAS NOT SEEN THE BEST OF HER YET.”

fitnationmag.com

Left, Fortunato takes care to protect her hands and feet from blisters and other injuries during workouts that require her to grip bars or climb ropes.

Jumping rope is a regular part of Fortunato’s workouts; CrossFit WODs occasionally call for single- or double-under sequences to challenge athletes’ stamina and coordination.

June 2013

|

19

muscle last season. However, a review of recent studies shows its supposed benefits for rheumatoid arthritis, sexual function and sports performance aren’t based on strong scientific evidence, though it shows promise for osteoarthritis sufferers.

PROBIOTICS WHAT IS IT? Healthy bacteria.

WHAT IS IT SUPPOSED TO DO? Treat diarrhea

and irritable bowel.

WHAT DOES THE RESEARCH SAY? Since the

mid-1990s, study after study has shown that these natural bacteria can treat gastrointestinal problems, postpone allergies in kids and “prevent vaginal and urinary infections in women,” according to Harvard Health. is not for the faint of heart or easily deterred. Instead, it’s a nearly $30 billion industry that’s expected to grow by a whopping $5 billion over the next three years.

It’s reached such capacity because we obsess about our fitness, which is healthy, and because we’re gullible in its pursuit, which is not. The latter is dangerous. The Federal Drug Administration doesn’t regulate supplements, so companies don’t have a watchdog looking over their shoulders ensuring they make a safe, effective product. It’s an environment ripe for swindlers.

But that doesn’t mean you should never enter.

While some supplements may not live up to their lofty claims, others really do support the hard work you do at the gym or on the track. They can give you the energy for five more reps or make you just a twitch faster.

Of course, the best way to consume nutrients is through whole foods. “Don’t believe the Internet just because it says it’s good for you,” says Betsy Opyt, a registered dietitian at Healthy Concepts Consulting in Naples. “People think the answer is in a bottle, but there can be contaminants in there. That’s why I trust whole foods.”

Sometimes, however, eating to address your every health and fitness need isn’t feasible. That’s why we put together this guide to help you navigate the wide—and sometimes confusing— world of supplements. It includes a healthy option for many fitness goals, as well as a few of the bad and the just plain ineffective.

THE ARENA OF SUPPLEMENTATION

OUR HANDY GUIDE BREAKS DOWN SOME COMMONLY USED WORKOUT SUPPLEMENTS TO IDENTIFY THE GOOD, THE QUESTIONABLE AND THE BETTERLEFT-ON-THE-SHELF.

by SPENCER CAMPBELL photograph by ERIK KELLAR

GENERAL HEALTH AND INJURY PREVENTION ELK/DEER VELVET ANTLER WHAT IS IT? A growth hormone called insulin-

like growth factor 1 or IFG-1.

WHAT IS IT SUPPOSED TO DO? Repair cartilage

or tendon damage.

WHAT DOES THE RESEARCH SAY? The treatment

may sound strange, but it’s legit enough for Baltimore Ravens linebacker Ray Lewis, who allegedly used it to recover from a torn triceps 20

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fitnationmag.com

VITAMIN D WHAT IS IT? Fat-soluble vitamin.

WHAT IS IT SUPPOSED TO DO? A variety of

things, including make and keep strong bones.

WHAT DOES THE RESEARCH SAY? The body stores vitamin D and creates it when skin is exposed to sunlight. Its most well known benefit is building a strong skeleton, but it also repels SAD—seasonal affective disorder—during the winter months. Research suggests it may lower the chances of getting some cancers.

LEAN MUSCLE CONJUGATED LINOLEIC ACID (CLA) WHAT IS IT? Polyunsaturated fatty acid found in

meat and milk.

WHAT IS IT SUPPOSED TO DO? Lose weight and

build muscle by increasing your metabolism, battling cancer and diabetes.

WHAT DOES THE RESEARCH SAY? Most of the positive results in CLA research have been in test-tube and animal studies. In humans, it has shown a modest effect on body fat, but it also poses safety risks, such as diabetes and increased size of liver and spleen. Get your CLA from the meat you eat and the milk you drink.

SYNEPHRINE WHAT IS IT? Citrus extract from the citrus

aurantium plant.

WHAT IS IT SUPPOSED TO DO? Similar to

ephedrine, which is banned by the Federal Drug Administration, it’s a dietary supplement for weight loss.

WHAT DOES THE RESEARCH SAY? Synephrine induces weight loss by increasing the metabolic rate through a process called beta-adrenergic agonism. However, most studies have only tested it as part of a mixture. As one literature review stated, “Unless and until the short- and long-term safety and efficacy of C. aurantium extracts are established, consumers should be advised to avoid C. aurantium-containing weight-loss products.”

WHEY PROTEIN WHAT IS IT? One of the two major groups of

associated with nitric oxide synthesis, such as increased cardio performance and endurance.

proteins in milk.

WHAT IS IT SUPPOSED TO DO? Increase muscle

size and strength.

BETA ALANINE WHAT IS IT? Non-essential amino acid that does

WHAT DOES THE RESEARCH SAY? Whey protein delivers all nine of the amino acids people need from their diets, increasing muscle synthesis. It not only improves muscle strength and size, but the faster you consume it following resistance training, the more effective its results.

not help build proteins. Found in meat and fish.

WHAT IS IT SUPPOSED TO DO? Increase performance.

WHAT DOES THE RESEARCH SAY? Oral consumption of beta alanine has been shown to increase the levels of carnosine, a dipeptide found

DON’T BELIEVE THE INTERNET JUST BECAUSE IT SAYS IT’S GOOD FOR YOU.” MUSCLE MASS CREATINE WHAT IS IT? A naturally occurring amino acid

found in meat and fish and produced by the human liver, kidney and pancreas.

WHAT IS IT SUPPOSED TO DO? Provide increased energy in muscles.

WHAT DOES THE RESEARCH SAY? Creatine is converted into creatine phosphate, which is stored in muscles and turned into ATP, a major source of energy for the body, during highintensity, short duration workouts. But it only works if you hit the gym—otherwise, you’re only gaining water weight.

RIBOSE WHAT IS IT? Simple carbohydrate the body

makes from glucose, which becomes the main energy for cells.

WHAT IS IT SUPPOSED TO DO? Billed as the new creatine, ups energy levels during intense workouts.

WHAT DOES THE RESEARCH SAY? Though it can help patients suffering congestive heart failure or angina increase their exercise tolerance, studies are mixed on its benefits for lifting. Says one Baylor University study, “Results indicate that oral ribose supplementation does not affect anaerobic exercise capacity or metabolic markers.”

ENERGY (PRE-WORKOUT) ARGININE WHAT IS IT? Amino acid found in red meat,

poultry, fish and dairy.

WHAT IS IT SUPPOSED TO DO? Increase blood

flow and, therefore, endurance.

WHAT DOES THE RESEARCH SAY? Recent studies

show that L-arginine, converted by the body into nitric oxide, which causes blood vessels to expand, doesn’t produce the side effects typically

in muscles. Carnosine loading has been proven to improve performance for both the trained and untrained. However, this is a relatively new supplement. Its potential side effects and the specific relationship between beta alanine and carnosine require more investigation.

RECOVERY (POST-WORKOUT) BRANCHED-CHAIN AMINO ACIDS (BCAAS) WHAT IS IT? Essential nutrient found in meat, dairy and legumes.

WHAT IS IT SUPPOSED TO DO? Reduce muscle fatigue and soreness.

WHAT DOES THE RESEARCH SAY? Researchers began studying BCAAs in the 1980s, believing its metabolism might increase performance.

Those results failed. But it did decrease exerciseinduced muscle damage and recovery. It also delays soreness. “It is possible to consider the BCAA as a useful supplement for muscle recovery and immune regulation for sports events,” according to a 2009 study.

GLUTAMINE WHAT IS IT? The most abundant amino acid in

the body.

WHAT IS IT SUPPOSED TO DO? During high

levels of stress, the body injects cortisol into the bloodstream, lowering glutamine levels and increasing the chance of illness.

WHAT DOES THE RESEARCH SAY? Typically, your body makes enough, and you can increase glutamine levels through dietary means.

However, some experts contend that extreme exertions, such as marathons, increase athletes’ chances of getting ill. But if your workout is only moderate in intensity, glutamine probably isn’t necessary.

June 2013

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21

muscle last season. However, a review of recent studies shows its supposed benefits for rheumatoid arthritis, sexual function and sports performance aren’t based on strong scientific evidence, though it shows promise for osteoarthritis sufferers.

PROBIOTICS WHAT IS IT? Healthy bacteria.

WHAT IS IT SUPPOSED TO DO? Treat diarrhea

and irritable bowel.

WHAT DOES THE RESEARCH SAY? Since the

mid-1990s, study after study has shown that these natural bacteria can treat gastrointestinal problems, postpone allergies in kids and “prevent vaginal and urinary infections in women,” according to Harvard Health. is not for the faint of heart or easily deterred. Instead, it’s a nearly $30 billion industry that’s expected to grow by a whopping $5 billion over the next three years.

It’s reached such capacity because we obsess about our fitness, which is healthy, and because we’re gullible in its pursuit, which is not. The latter is dangerous. The Federal Drug Administration doesn’t regulate supplements, so companies don’t have a watchdog looking over their shoulders ensuring they make a safe, effective product. It’s an environment ripe for swindlers.

But that doesn’t mean you should never enter.

While some supplements may not live up to their lofty claims, others really do support the hard work you do at the gym or on the track. They can give you the energy for five more reps or make you just a twitch faster.

Of course, the best way to consume nutrients is through whole foods. “Don’t believe the Internet just because it says it’s good for you,” says Betsy Opyt, a registered dietitian at Healthy Concepts Consulting in Naples. “People think the answer is in a bottle, but there can be contaminants in there. That’s why I trust whole foods.”

Sometimes, however, eating to address your every health and fitness need isn’t feasible. That’s why we put together this guide to help you navigate the wide—and sometimes confusing— world of supplements. It includes a healthy option for many fitness goals, as well as a few of the bad and the just plain ineffective.

THE ARENA OF SUPPLEMENTATION

OUR HANDY GUIDE BREAKS DOWN SOME COMMONLY USED WORKOUT SUPPLEMENTS TO IDENTIFY THE GOOD, THE QUESTIONABLE AND THE BETTERLEFT-ON-THE-SHELF.

by SPENCER CAMPBELL photograph by ERIK KELLAR

GENERAL HEALTH AND INJURY PREVENTION ELK/DEER VELVET ANTLER WHAT IS IT? A growth hormone called insulin-

like growth factor 1 or IFG-1.

WHAT IS IT SUPPOSED TO DO? Repair cartilage

or tendon damage.

WHAT DOES THE RESEARCH SAY? The treatment

may sound strange, but it’s legit enough for Baltimore Ravens linebacker Ray Lewis, who allegedly used it to recover from a torn triceps 20

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fitnationmag.com

VITAMIN D WHAT IS IT? Fat-soluble vitamin.

WHAT IS IT SUPPOSED TO DO? A variety of

things, including make and keep strong bones.

WHAT DOES THE RESEARCH SAY? The body stores vitamin D and creates it when skin is exposed to sunlight. Its most well known benefit is building a strong skeleton, but it also repels SAD—seasonal affective disorder—during the winter months. Research suggests it may lower the chances of getting some cancers.

LEAN MUSCLE CONJUGATED LINOLEIC ACID (CLA) WHAT IS IT? Polyunsaturated fatty acid found in

meat and milk.

WHAT IS IT SUPPOSED TO DO? Lose weight and

build muscle by increasing your metabolism, battling cancer and diabetes.

WHAT DOES THE RESEARCH SAY? Most of the positive results in CLA research have been in test-tube and animal studies. In humans, it has shown a modest effect on body fat, but it also poses safety risks, such as diabetes and increased size of liver and spleen. Get your CLA from the meat you eat and the milk you drink.

SYNEPHRINE WHAT IS IT? Citrus extract from the citrus

aurantium plant.

WHAT IS IT SUPPOSED TO DO? Similar to

ephedrine, which is banned by the Federal Drug Administration, it’s a dietary supplement for weight loss.

WHAT DOES THE RESEARCH SAY? Synephrine induces weight loss by increasing the metabolic rate through a process called beta-adrenergic agonism. However, most studies have only tested it as part of a mixture. As one literature review stated, “Unless and until the short- and long-term safety and efficacy of C. aurantium extracts are established, consumers should be advised to avoid C. aurantium-containing weight-loss products.”

WHEY PROTEIN WHAT IS IT? One of the two major groups of

associated with nitric oxide synthesis, such as increased cardio performance and endurance.

proteins in milk.

WHAT IS IT SUPPOSED TO DO? Increase muscle

size and strength.

BETA ALANINE WHAT IS IT? Non-essential amino acid that does

WHAT DOES THE RESEARCH SAY? Whey protein delivers all nine of the amino acids people need from their diets, increasing muscle synthesis. It not only improves muscle strength and size, but the faster you consume it following resistance training, the more effective its results.

not help build proteins. Found in meat and fish.

WHAT IS IT SUPPOSED TO DO? Increase performance.

WHAT DOES THE RESEARCH SAY? Oral consumption of beta alanine has been shown to increase the levels of carnosine, a dipeptide found

DON’T BELIEVE THE INTERNET JUST BECAUSE IT SAYS IT’S GOOD FOR YOU.” MUSCLE MASS CREATINE WHAT IS IT? A naturally occurring amino acid

found in meat and fish and produced by the human liver, kidney and pancreas.

WHAT IS IT SUPPOSED TO DO? Provide increased energy in muscles.

WHAT DOES THE RESEARCH SAY? Creatine is converted into creatine phosphate, which is stored in muscles and turned into ATP, a major source of energy for the body, during highintensity, short duration workouts. But it only works if you hit the gym—otherwise, you’re only gaining water weight.

RIBOSE WHAT IS IT? Simple carbohydrate the body

makes from glucose, which becomes the main energy for cells.

WHAT IS IT SUPPOSED TO DO? Billed as the new creatine, ups energy levels during intense workouts.

WHAT DOES THE RESEARCH SAY? Though it can help patients suffering congestive heart failure or angina increase their exercise tolerance, studies are mixed on its benefits for lifting. Says one Baylor University study, “Results indicate that oral ribose supplementation does not affect anaerobic exercise capacity or metabolic markers.”

ENERGY (PRE-WORKOUT) ARGININE WHAT IS IT? Amino acid found in red meat,

poultry, fish and dairy.

WHAT IS IT SUPPOSED TO DO? Increase blood

flow and, therefore, endurance.

WHAT DOES THE RESEARCH SAY? Recent studies

show that L-arginine, converted by the body into nitric oxide, which causes blood vessels to expand, doesn’t produce the side effects typically

in muscles. Carnosine loading has been proven to improve performance for both the trained and untrained. However, this is a relatively new supplement. Its potential side effects and the specific relationship between beta alanine and carnosine require more investigation.

RECOVERY (POST-WORKOUT) BRANCHED-CHAIN AMINO ACIDS (BCAAS) WHAT IS IT? Essential nutrient found in meat, dairy and legumes.

WHAT IS IT SUPPOSED TO DO? Reduce muscle fatigue and soreness.

WHAT DOES THE RESEARCH SAY? Researchers began studying BCAAs in the 1980s, believing its metabolism might increase performance.

Those results failed. But it did decrease exerciseinduced muscle damage and recovery. It also delays soreness. “It is possible to consider the BCAA as a useful supplement for muscle recovery and immune regulation for sports events,” according to a 2009 study.

GLUTAMINE WHAT IS IT? The most abundant amino acid in

the body.

WHAT IS IT SUPPOSED TO DO? During high

levels of stress, the body injects cortisol into the bloodstream, lowering glutamine levels and increasing the chance of illness.

WHAT DOES THE RESEARCH SAY? Typically, your body makes enough, and you can increase glutamine levels through dietary means.

However, some experts contend that extreme exertions, such as marathons, increase athletes’ chances of getting ill. But if your workout is only moderate in intensity, glutamine probably isn’t necessary.

June 2013

|

21

» OF F T HE BE AT E N PAT H

HOW A NAPLES WELLNESS EXPERT IS HELPING TO ESTABLISH HAITI AS A WORLD-CLASS DESTINATION FOR HARDCORE ADVENTURE TRAVELERS.

by LEORA NOVICK photograph by STEVE ZDAWCZYNSKI

O

n Jan. 29, 2013, 26 amateur and professional mountain bikers from around the world flew to Haiti to participate in the firstever MTB Ayiti Ascent Stage Race, a once-in-a-lifetime opportunity to blend authentic cultural immersion with an insanely challenging mountain bike course through some of the most rugged—and breathtaking—terrain in the Western hemisphere.

But MTB Ayiti is more than just a race; it’s part of a bigger picture. The goal is twofold: to give extreme sports tourists a chance to explore Haiti by bike and, in turn, to begin building a sustainable adventure tourism market in the economically devastated country.

When word of this unique excursion made its way to Naples, Jill Wheeler knew she had to be there. Wheeler, the founder of Wellfit Institute, a holistic center for yoga, fitness, wellness and adventure in Naples, joined the MTB Ayiti team in January as its wellness contingent, bearing a tangible gift of 40 donated yoga mats as well as an intangible one: her knowledge of massage therapy and, more importantly, how to market it. By helping create a niche in an emerging market for a small team of Haitian workers, she enabled them to transform their newfound knowledge into a chance at a new career.

Here, Wheeler shares her weeklong journey through Haiti’s rocky mountain ranges, river valleys and coastal plains, all in the name of goodwill and the ultimate adventure.

22

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June 2013

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23

» OF F T HE BE AT E N PAT H

HOW A NAPLES WELLNESS EXPERT IS HELPING TO ESTABLISH HAITI AS A WORLD-CLASS DESTINATION FOR HARDCORE ADVENTURE TRAVELERS.

by LEORA NOVICK photograph by STEVE ZDAWCZYNSKI

O

n Jan. 29, 2013, 26 amateur and professional mountain bikers from around the world flew to Haiti to participate in the firstever MTB Ayiti Ascent Stage Race, a once-in-a-lifetime opportunity to blend authentic cultural immersion with an insanely challenging mountain bike course through some of the most rugged—and breathtaking—terrain in the Western hemisphere.

But MTB Ayiti is more than just a race; it’s part of a bigger picture. The goal is twofold: to give extreme sports tourists a chance to explore Haiti by bike and, in turn, to begin building a sustainable adventure tourism market in the economically devastated country.

When word of this unique excursion made its way to Naples, Jill Wheeler knew she had to be there. Wheeler, the founder of Wellfit Institute, a holistic center for yoga, fitness, wellness and adventure in Naples, joined the MTB Ayiti team in January as its wellness contingent, bearing a tangible gift of 40 donated yoga mats as well as an intangible one: her knowledge of massage therapy and, more importantly, how to market it. By helping create a niche in an emerging market for a small team of Haitian workers, she enabled them to transform their newfound knowledge into a chance at a new career.

Here, Wheeler shares her weeklong journey through Haiti’s rocky mountain ranges, river valleys and coastal plains, all in the name of goodwill and the ultimate adventure.

22

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June 2013

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23

Far left, Triumphant MTB Ayiti riders, including Has Rey (far left) winner Sonya Looney (center) and world champion Marla Streb (far right). Left, Haitian riders sing their national anthem before the second stage of the ride. Above, winner Sonya Looney with young locals. Right, Rosedanie Cadet, the only Haitian woman to ride in the race.

» JAN. 29: PRE-RACE My husband, Carter, and I had planned to travel to Haiti together since he was going to be riding in the race. We arrived in Miami the night before because our flight was scheduled for early the next morning. Once we got there, he noticed that his passport was expired, which meant we wouldn’t be able to fly out at the same time.

It was definitely a bit hectic, but it was a testament to how yoga has transformed my life. It didn’t stress me out; it was just, “OK, this is what it is, and its not going to be a big deal.”

I had done a lot of prep work before the trip, so my main focus on that first day was to meet the staff in Haiti I had been coordinating with for the past few months. Once I landed, it was all about logistics. I didn’t have a phone, so it was just messages and email, searching for a Wi-Fi signal and trying to connect.

I had been to Haiti the year before, and I knew what to expect, so I wasn’t stressed about that. But the race had a lot of moving parts, and I knew going into this that I was going to have to be my own director. I had three Haitian therapists and body workers scheduled to work with me during the race, so my goal was to just get there, find a way to communicate and set up a plan.

Once I arrived at the hotel and met my team I went to visit Project Zen, the only yoga studio in Haiti, in what I call the kinder, gentler version of Port-au-Prince. I had wanted to give a yoga session that day, but the yoga mats that had been donated were still sitting in a shipping container at customs, so unfortunately that didn’t happen.

» JAN. 30: DAY 1 The race was scheduled for four days, but the first two were called ecosystems building stages, held in Port-auPrince. It was a mandatory activity for the bikers, and if they didn’t participate, they would lose time off their race.

So they couldn’t just go and impress everyone with their bike skills; they had to actually help improve Haiti.

The goal of MTB Ayiti isn’t just to have a mountain bike race in Haiti. The goal is also to have a usable trail so that the average adventure tourist could visit Haiti independently and follow these trails. As part of the ecosystems building we helped create trail markers for future tourists through the The Global Mosaic Project, a program that works directly with communities to create 24

|

fitnationmag.com

permanent, public artworks that enhance the sites where they’re located— and, in this case, they were functional, too.

We spent hours working on the mosaic art, and it was cool to see the juxtaposition of all these athletes working with their hands and creating all this art. My local massage team got to be a part of it, too, which was nice, because they were able to help give back to their country.

After they finished working on the Mosaic Project for the day, some of the bikers went and helped local kids set up bikes, while others visited the local schools.

» JAN. 31: DAY 2 On the second day we continued with the Mosaic Project. Half of the racers were sponsored, and some of those riders were part of a Haitian riding team from a town called Léogâne, which is where the devastating earthquake in January 2010 struck the hardest.

For the race, these Léogânean riders were all given brand-new bikes, and their entry fees were sponsored, which was wonderful. They joined us in the Mosaic Project, and it was empowering to see them take pride in helping their country.

After the Mosaic activity, we had some downtime, so people started to put their bikes together. We did a meditation session and then a yoga practice by the pool of the hotel.

That night, we had a private dinner with the Ministry of Tourism.

Afterwards, we watched a local hip-hop dance group that had come from one of the most impoverished areas in the Caribbean. It was great for the people in Haiti to see that there were people in their region doing these cool things.

After the send-off dinner, I could tell people were starting to stress out about their bodies and wanted some bodywork; mainly massage and reflexology. I realized it was time to get organized and set everything up.

I had been told by race directors that the Haitians wouldn’t want any bodywork done, but they were lining up with the rest of the bikers! They asked for it just as much as the Americans.

So I brought out my rolling tool, otherwise known as “The Stick,” and stayed busy that night, rolling and massaging people’s necks, legs and glutes to help them feel strong and ready for the grueling day ahead.

THE FIRST TWO [DAYS] WERE ECOSYSTEMS BUILDING STAGES. IT WAS A MANDATORY ACTIVITY FOR BIKERS, SO THEY COULDN’T JUST IMPRESS EVERYONE WITH THEIR SKILLS; THEY HAD TO HELP » FEB. 1: DAY 3 IMPROVE HAITI. On Friday we got up early. You could feel the energy.

People were starting to get nervous. We didn’t do any yoga

or meditation that morning; there just wasn’t time. We had to load up the ATVs and start the long drive around the mountain to meet the bikers at the campsite.

Eight hours later, we arrived at the camp. All of the tents were set up, but there was no running water. Apparently the man who was running the setup hadn’t given the locals any money from this event, so they had retaliated by cutting off the water supply. It was definitely a little rough for everyone.

That night my team and I did a lot of treatments, and we created a little wellness center. I was there not just for bodywork but also for wellness, so I went around talking to people to see if they were hungry or tired and just listening to them. We had this little stone house, which became a refuge, and people were just so happy sitting inside. We had candles lit; it was very calm and quiet; and the riders could get massages and bodywork done. I was proud of my team—they worked hard for around seven hours, just giving treatments.

It had been a hard ride, but the riders were psyched, and the energy was high. By the time everyone got in, it was cold and dark, so we skipped the yoga class and just focused on our work in the wellness center that day.

» FEB. 2: DAY 4 On the last morning of the race, I got up at 5 a.m. and went on a crazy trail run by myself. Then I taught a yoga class Wheeler and her team led riders through meditation to the group before and yoga poses to help keep them strong throughout the we all took off. My lengthy ride. team and I left first to clear the way for the bikers. I wanted to get to get a head start to the finish line to see my husband and friends cross that finish line. It was a busy morning!

We reached the finish line in about five hours, but the massage tables didn’t get there until hours after we did, which was not ideal. I could have run four or five more wellness sessions in that time, but with huge organizations like this, there are so many little details that it’s hard to get everything perfect.

That last night was amazing. We had a big awards ceremony and dinner, and the Ministry of Tourism came to celebrate with us. Carnival celebrations would be taking place the following week, so we had a precarnival party in honor of the event.

During the ceremony, I made a point to introduce my team. They got up and spoke about themselves and their dreams for Haiti. They spoke in English and Creole, and it was amazing to hear their stories and see the results of this experience for them. They were exposed to all these new networking opportunities for jobs in Haiti, which was definitely a part of the bigger picture of this event.

» FEB. 3: HEADING HOME For me, the MTB Ayiti program wasn’t just about doing a race and having the racers feel good and get massages. It was about creating a template for work for the Haitian locals. It was about showing them that this is what a world-class race looks like, and these are the skills needed to execute this type of service.

Basically, I created a mentoring program so the locals could have a bit of experience and learn about the business aspect of adventurebased wellness, build some contacts and also gain some materials, thanks to the donated yoga mats we brought along.

The race will be happening again next year, and I plan to facilitate some sort of aspect. I would love to get one of the Haitian team members to run it on location, because at the end of it all, that would be one more component that makes MTB Ayiti a true, lasting success.

AYITI BY THE NUMBERS

3

Wellness team members

60

Treatments given

40

Yoga mats donated

32

Yoga and meditation participants

> Want to ride, sponsor or volunteer in 2014? Get all the details at mtbayiti.org.

June 2013

|

25

Far left, Triumphant MTB Ayiti riders, including Has Rey (far left) winner Sonya Looney (center) and world champion Marla Streb (far right). Left, Haitian riders sing their national anthem before the second stage of the ride. Above, winner Sonya Looney with young locals. Right, Rosedanie Cadet, the only Haitian woman to ride in the race.

» JAN. 29: PRE-RACE My husband, Carter, and I had planned to travel to Haiti together since he was going to be riding in the race. We arrived in Miami the night before because our flight was scheduled for early the next morning. Once we got there, he noticed that his passport was expired, which meant we wouldn’t be able to fly out at the same time.

It was definitely a bit hectic, but it was a testament to how yoga has transformed my life. It didn’t stress me out; it was just, “OK, this is what it is, and its not going to be a big deal.”

I had done a lot of prep work before the trip, so my main focus on that first day was to meet the staff in Haiti I had been coordinating with for the past few months. Once I landed, it was all about logistics. I didn’t have a phone, so it was just messages and email, searching for a Wi-Fi signal and trying to connect.

I had been to Haiti the year before, and I knew what to expect, so I wasn’t stressed about that. But the race had a lot of moving parts, and I knew going into this that I was going to have to be my own director. I had three Haitian therapists and body workers scheduled to work with me during the race, so my goal was to just get there, find a way to communicate and set up a plan.

Once I arrived at the hotel and met my team I went to visit Project Zen, the only yoga studio in Haiti, in what I call the kinder, gentler version of Port-au-Prince. I had wanted to give a yoga session that day, but the yoga mats that had been donated were still sitting in a shipping container at customs, so unfortunately that didn’t happen.

» JAN. 30: DAY 1 The race was scheduled for four days, but the first two were called ecosystems building stages, held in Port-auPrince. It was a mandatory activity for the bikers, and if they didn’t participate, they would lose time off their race.

So they couldn’t just go and impress everyone with their bike skills; they had to actually help improve Haiti.

The goal of MTB Ayiti isn’t just to have a mountain bike race in Haiti. The goal is also to have a usable trail so that the average adventure tourist could visit Haiti independently and follow these trails. As part of the ecosystems building we helped create trail markers for future tourists through the The Global Mosaic Project, a program that works directly with communities to create 24

|

fitnationmag.com

permanent, public artworks that enhance the sites where they’re located— and, in this case, they were functional, too.

We spent hours working on the mosaic art, and it was cool to see the juxtaposition of all these athletes working with their hands and creating all this art. My local massage team got to be a part of it, too, which was nice, because they were able to help give back to their country.

After they finished working on the Mosaic Project for the day, some of the bikers went and helped local kids set up bikes, while others visited the local schools.

» JAN. 31: DAY 2 On the second day we continued with the Mosaic Project. Half of the racers were sponsored, and some of those riders were part of a Haitian riding team from a town called Léogâne, which is where the devastating earthquake in January 2010 struck the hardest.

For the race, these Léogânean riders were all given brand-new bikes, and their entry fees were sponsored, which was wonderful. They joined us in the Mosaic Project, and it was empowering to see them take pride in helping their country.

After the Mosaic activity, we had some downtime, so people started to put their bikes together. We did a meditation session and then a yoga practice by the pool of the hotel.

That night, we had a private dinner with the Ministry of Tourism.

Afterwards, we watched a local hip-hop dance group that had come from one of the most impoverished areas in the Caribbean. It was great for the people in Haiti to see that there were people in their region doing these cool things.

After the send-off dinner, I could tell people were starting to stress out about their bodies and wanted some bodywork; mainly massage and reflexology. I realized it was time to get organized and set everything up.

I had been told by race directors that the Haitians wouldn’t want any bodywork done, but they were lining up with the rest of the bikers! They asked for it just as much as the Americans.

So I brought out my rolling tool, otherwise known as “The Stick,” and stayed busy that night, rolling and massaging people’s necks, legs and glutes to help them feel strong and ready for the grueling day ahead.

THE FIRST TWO [DAYS] WERE ECOSYSTEMS BUILDING STAGES. IT WAS A MANDATORY ACTIVITY FOR BIKERS, SO THEY COULDN’T JUST IMPRESS EVERYONE WITH THEIR SKILLS; THEY HAD TO HELP » FEB. 1: DAY 3 IMPROVE HAITI. On Friday we got up early. You could feel the energy.

People were starting to get nervous. We didn’t do any yoga

or meditation that morning; there just wasn’t time. We had to load up the ATVs and start the long drive around the mountain to meet the bikers at the campsite.

Eight hours later, we arrived at the camp. All of the tents were set up, but there was no running water. Apparently the man who was running the setup hadn’t given the locals any money from this event, so they had retaliated by cutting off the water supply. It was definitely a little rough for everyone.

That night my team and I did a lot of treatments, and we created a little wellness center. I was there not just for bodywork but also for wellness, so I went around talking to people to see if they were hungry or tired and just listening to them. We had this little stone house, which became a refuge, and people were just so happy sitting inside. We had candles lit; it was very calm and quiet; and the riders could get massages and bodywork done. I was proud of my team—they worked hard for around seven hours, just giving treatments.

It had been a hard ride, but the riders were psyched, and the energy was high. By the time everyone got in, it was cold and dark, so we skipped the yoga class and just focused on our work in the wellness center that day.

» FEB. 2: DAY 4 On the last morning of the race, I got up at 5 a.m. and went on a crazy trail run by myself. Then I taught a yoga class Wheeler and her team led riders through meditation to the group before and yoga poses to help keep them strong throughout the we all took off. My lengthy ride. team and I left first to clear the way for the bikers. I wanted to get to get a head start to the finish line to see my husband and friends cross that finish line. It was a busy morning!

We reached the finish line in about five hours, but the massage tables didn’t get there until hours after we did, which was not ideal. I could have run four or five more wellness sessions in that time, but with huge organizations like this, there are so many little details that it’s hard to get everything perfect.

That last night was amazing. We had a big awards ceremony and dinner, and the Ministry of Tourism came to celebrate with us. Carnival celebrations would be taking place the following week, so we had a precarnival party in honor of the event.

During the ceremony, I made a point to introduce my team. They got up and spoke about themselves and their dreams for Haiti. They spoke in English and Creole, and it was amazing to hear their stories and see the results of this experience for them. They were exposed to all these new networking opportunities for jobs in Haiti, which was definitely a part of the bigger picture of this event.

» FEB. 3: HEADING HOME For me, the MTB Ayiti program wasn’t just about doing a race and having the racers feel good and get massages. It was about creating a template for work for the Haitian locals. It was about showing them that this is what a world-class race looks like, and these are the skills needed to execute this type of service.

Basically, I created a mentoring program so the locals could have a bit of experience and learn about the business aspect of adventurebased wellness, build some contacts and also gain some materials, thanks to the donated yoga mats we brought along.

The race will be happening again next year, and I plan to facilitate some sort of aspect. I would love to get one of the Haitian team members to run it on location, because at the end of it all, that would be one more component that makes MTB Ayiti a true, lasting success.

AYITI BY THE NUMBERS

3

Wellness team members

60

Treatments given

40

Yoga mats donated

32

Yoga and meditation participants

> Want to ride, sponsor or volunteer in 2014? Get all the details at mtbayiti.org.

June 2013

|

25

FITBOOK

FITBOOK TURTLE TROT 5K // MAY 11, 2013

STAND UP PADDLE LUAU RACES

LOVERS KEY STATE PARK, FORT MYERS BEACH

P: FORT MYERS TRACK CLUB (9)

P: GLENN CHRISTOPHER (10)

MAY 4, 2013 // BAYFRONT, NAPLES

See more photos from this and other fitness events around Southwest Florida at facebook.com/fitnationmag. Tag yourself while you’re there!

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June 2013

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FITBOOK

FITBOOK TURTLE TROT 5K // MAY 11, 2013

STAND UP PADDLE LUAU RACES

LOVERS KEY STATE PARK, FORT MYERS BEACH

P: FORT MYERS TRACK CLUB (9)

P: GLENN CHRISTOPHER (10)

MAY 4, 2013 // BAYFRONT, NAPLES

See more photos from this and other fitness events around Southwest Florida at facebook.com/fitnationmag. Tag yourself while you’re there!

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fitnationmag.com

June 2013

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INVICTUS

STEVE BAPTISTE, CALOOSA RIVER PARK

photograph by NICK SHIRGHIO Want to see your active lifestyle photos in print?

Send them to info@fitnationmag.com.

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GET COMFORTABLE WITH UNCOMFORTABLE

Did someone tell you that you CAN’T do CrossFit? Well, sign up for our FREE Intro Class, and take the opportunity to ask us your questions, learn about our workouts, and let us show you that you CAN do anything that you want!!

just call 239.207.2533 4227 Enterprise Avenue Unit H | Naples, FL 34104 | www.crossfitredline.com

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4/20/13 9:14 AM