Power Couples ISSUE SCULPT YOUR ABS! 5 core crushing workouts
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The Trinity
3 WAYS TO BETTER PERFORMANCE with FOOD, SLEEP, AND STRESS?!
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contents SEPTEMBER/OCTOBER month 2013 2013
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POWER COUPLES
features
Laura and Nate Veilleux
28 The Trinity
Improving your food, sleep, and stress is the key to increased performance. There is no substitute for this foundation.
30 Well Done
New enhancements are evolving on the Cape Coral Hospital campus and will support the health system’s wellness initiatives.
regulars 4 GEAR - What’s in His Gym Bag?
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Elite runner and Speedsters Coach Perry Small shares his go-to training items that help keep him speedy.
6 GEAR - Fit Tech We break down the differences of the Garmin Forerunner series for you.
8 GEAR - Trending Now Five finger shoes touting promises of a more efficient and natural running experience.
10 FUEL - Try This A Paleo protein-packed recipe to build muscle.
12 FUEL - Dine Smart Dietitian Karyn Capozzo hits up The Local for 3 healthy menu options in Naples.
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14 TRAIN - Monthly Workout 5 workouts to a harder core.
34 Fitbook Scenes from Naples Sprint Duathlon and Hooter’s Soccer Tournament.
38 Calendar Races, rides and more upcoming events.
on the Cover Kevin and Erika Erndl (story, p. 16) Photography by Erik Keller
September/October 2013
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setting an example FITNATION / southwest florida
Publisher Stan Dougé
PRODUCTION
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p: erik kellar
CONRIC PR & Marketing|Publishing April Bordeaux - Creative Director
had more than a thousand creative ideas for the vision and direction of the 4th Edition of FN Magazine, Power Couples. After thinking about it, what I really wanted to capture were the personalities, love, and passion these couples have for each other. It’s a special thing to find the person you’re meant to spend the rest of your life with, but even more amazing when you’re able to share a love for a fit lifestyle. We sat down with 4 SWFL fit couples to find out how they balance fitness, life, and the passion for competition.
Throughout my FN journey, I’ve met some incredible people who have shared their invaluable experience, time, and guidance to make FN an incredible resource in our SWFL community. I owe them a debt of gratitude. It would take me forever to list all of their names, but to all who have had a hand in getting FN up and running, this issue is dedicated to you. I hope it brings you as much joy as it has brought me in creating it!
Contributing writers
Colin Stuckert, Anne Reed, Dana Leigh Smith, Andrea Miano, Rebecca Youngblood, Kimmi van der Veen, Karyn Capozzo
Contributing photographers
Erik Kellar, Sharon Mammano, Nick Shirghio, Glenn Christopher, Samantha Duffy
Chief Operating Officer Freddie Escobar
Director of Business Development Elliott Palmer
Content Manager Anne Reed Dana Smith
Brand Manager
Leigh Purse-Williams Mason Bellamy
advertising sales
Frankie Randazzo (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
Kendra Sutton
Strategic Marketing Consultant, WINK TV; Board, PACE Center for Girls; 2013-14 Lee Chair, Love That Dress!
Derek Carlson
Stan Dougé Founder and Publisher FN Magazine
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
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Perry small GEAR
Elite runner and Speedsters coach shares his go-to training items that help keep him speedy by Rebecca Youngblood
p: Sharon Mammano
What’s in HIS Gym Bag?
Nike and Brooks running shoes “I like these shoes for the cushioning and comfort. Since I’m a neutral foot strike type runner, I only look for cushioning and comfort in running shoes.”
Roll Stick “I use a roll stick for those achy, tired muscles to increase blood flow to aid in recovery following a run.”
CEP Brand Compression shorts and calf sleeves “I wear compression for comfort while running. When I had shin splints after my last marathon, the CEP calf sleeves definitely helped relieve the soreness.”
Timex Ironman (GPS) watch “I use this watch for running, cycling. It could
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also be used for swimming, since it is water proof.”
“
When I run, I don’t like wearing all the accessories like water belts, iPod/ear speakers, hats, heart rate monitors or anything other than shoes and shorts. I like to be light and totally focused on my running.”
Perry Small is an elite runner and one of the founding members of the Speedsters running group in Fort Myers. He has over 24 years of experience, which includes many overall wins
at road races in the Open, Masters, and Grand Masters divisions. Perry has been selected four times by Florida Running, Triathlon Magazine, and Run Disney as one of Florida’s Finest. At 50, Perry was the Overall winner of the 2009 Florida Senior Games and is the 5K and 10K record holder. Following recent surgery on his knee, Perry has been focused on his recovery so that he is able to race competitively again. While recovering, his involvement as the Speedsters leader exemplifies the two Speedster goals of providing a way to meet other runners and enjoy friendships with fellow running enthusiasts, and encouraging each other by training together to build speed and endurance. Perry advises to other runners, “Enjoy running. Set goals, have a training plan, and run with a group as often as you can for encouragement and accountability.”
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GEAR
A Runners Best (tech) Friend Getting to Know Garmin’s Forerunner Family by Kimmi van der Veen
The Forerunner 210 Heart rate zone training has scientifically proven to be the best means to exert the least amount of energy and yet allows you to challenge yourself to push the limits when the time is right. With the FR 210, ($199.99 w/o HRM, $249.99 with HRM) you can do exactly that with its programmable zones and alerts. Your watch will tell you when it is ideal to pick up the speed, and when it may be better to build that endurance base by maintaining a lower HR zone for longer. The HRM is an optional accessory for the FR 210, as is the Foot Pod, which tracks your cadence and is ideal for the individual who does indoor and outdoor running sessions. Finally, the 3 training pages are great: Main Page shows total distance, total time and pace (customizable to which pace you’d like to see), Lap Page shares with you just the data from your current lap, and HR page pulls in that crucial heart rate data.
FIT TECH
Forerunner 610
T
he largest growing sector of sports events open to all levels of athletes is road running. From 5ks to full marathons filling up faster, and events like the Boston Marathon inspiring more folks to join the sport, new runners are lacing up and hitting the road. Perhaps you looked around and saw your friends running and thought, maybe I’ll join them! And as you really get into it, and want to know everything from how far you are running to how fast you are going, you will likely notice how many runners have GPS watches. Is there one that would fit your needs? Fear not-as we delve into the world of high tech wrist gear, we will break down the differences of the Garmin Forerunner series for you. Some runners call their watch their most important tool in their sport; I call mine Jessie.
The Basics All Garmin watches in the Forerunner (FR) family are GPS (Global Positioning System) enabled. Your exact position is located thanks to 24 orbiting satellites eleven thousand nautical miles in the sky. Each watch will track your start coordinates, follow you through your run or ride and continue with you to your finish line. In doing so, you have access to other pieces
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of information, such as total time, pace and calories burned. Each Garmin FR watch also allows you to log your workouts with Garmin Connect, a community based website for enthusiasts who want to track their progress online.
Forerunner 10 Priced at $129.99, it’s perfect for the student athlete, beginner or social runner. This lightweight and stylish watch comes in 5 colors and incorporates GPS while maintaining its “very user-friendly” status. It gives you 2 screens, each with 2 customizable fields: Distance, Total Time, Instantaneous Pace, and Calories. This is literally the GPS watch that you can turn on, answer 5 questions on screen, and hit the road for your first run. It has the most accurate instant pace on the market, with new hardware and software and even keeps track of your Personal Records, celebrating with you whenever you hit a new PR on that 5k or half marathon! While this watch is ideal for getting your feet wet in the GPS watch world, it does have some limitations: 5 hour battery life while connected to GPS; no heart rate monitor; no foot pod accessory; and not compatible with other gym equipment.
This watch is truly designed to be your best friend: the one who will do anything to make you happy, from customizing each of the 4 screens of data with only the information that you want to see, and capturing up to pieces 4 of data on each screen, to providing you with a Virtual Partner to make sure you are keeping your desired pace. It can take you back home after a long run, with a “back to start” function that will guide you back the way you came, or navigate you to a saved location, like your car or up to 100 other locations. It has a vibrate alert because it doesn’t want to interfere with your music or distract you from nature with loud beeps (if you don’t want it to).The FR 610 uses a touch screen interface which is optimized to prevent accidental brushes with the screen. It is water resistant as well. And, like all good friends, at $349.99 w/o HRM and $399.99 with HRM, it makes you look good too, which is such an important part of technological friendship. So there you have it, the family of Garmin Forerunner watches designed specifically with runners in mind. They make you smarter and look better out on each and every run, walk or hike. Whether it’s a Forerunner 10, 210 or 610, there is a watch for you and your needs as an athlete in training.
Adventure
Speaker Series OUR FIRST of a 4 Part Series Presented by Wellfit Institute
Many Lands. Many Cultures. One Language: Adventure.
Your Life, Your Dream:
Adventure Travel as a Way of Life. OCTOBER 3, 2013
Whether you're an armchair adventurer or a world traveler, our speakers will inspire & entertain!
7:30-8:30 PM
FREE
lululemon - 5435 Tamiami Trail N, Naples, FL (239) 254-1517
Megan Claire World Adventurer, Travel Blogger & Creator of Mapping Megan www.mappingmegan.com Join us for a visual keynote presentation and Q&A about some of Megan Claire's most exciting adventures around the world and how you can create an adventurous lifestyle on any budget! Megan is an Australian Journalist who has been travelling and blogging around the world for the last 7 years to inspire others to embark on their own worldwide adventure! Her husband Mike is an American travel photographer, and together they have made the world their home. They recently launched Mapping Megan - an adventure travel blog which offers the best advice on living, working, studying, volunteering and traveling abroad! They haven't been everywhere, but it's on their list! "Inspiring people to travel is something I'm really passionate about. There's a stigma that you have to be rich or incredibly lucky to travel–you just have to make it happen"!
CONTACT INFO: WEB: www.wellfitinstitute.com EMAIL: jill@wellfitinstitute.com
FACEBOOK: facebook.com/wellfitinstitute TWITTER: @WellfitJill
239-595-3199
Barefoot Shoes GEAR
Do they live up to the hype? by Dana Leigh Smith Basic Barefoot Acclimatization Exercises by Tiffany McHugh If you’re considering trading in your laces, it’s important to properly condition the muscles and bones in your feet before hitting your favorite trail. Vibram recommends practicing the following exercises below in 3 sets of 20 reps, 3-5x/week in the two weeks leading up to your first barefoot run.
TRENDING NOW
Heel raise
p: Sharon Mammano
To engage your muscles in a full range of motion, perform your heel raises with the balls of your feet on a step, with your heels hanging over the edge. Raising your heels, support your body weight on the balls of your feet, and slowly lower yourself down until you feel a pull in you calf muscles. Return to starting position- that’s one rep.
Toe grip
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f you’ve ever seen those sneakers that look like gloves for the feet and wondered if you should try them out, you’re not alone. Over the past few years barefoot sport shoes like Adidas adiPURE Barefoot and Vibram FiveFingers have been gaining popularity, touting promises of a more efficient and natural running experience. But do the shoes really live up to their hype or are they a health hazard waiting to happen?
Unfortunately there is no clear answer. While some studies conclude that the footwear prevents injury by fine tuning runners’ form, other findings show that the shoes cause heel and metatarsal stress fractures among other injuries —especially in less experienced runners who transition into wearing the shoes from traditional footwear too quickly. While there is no concrete evidence that a slow transition from regular shoes to minimalistic footwear can help prevent injury, it is a smart precaution, says Joseph Grillo, DPM, FACFAS, a podiatrist specializing in sports medicine in Fort Myers, Florida. The amount of time it takes for a person to be able to transition into the shoes safely varies based on foot and body type, age, weight and fitness level, he notes, and it’s not uncommon for it to take months, even years to be able to do the majority of running safely in barefoot-style shoe. Want to make the transition but not sure how to get started? Begin by walking a few minutes a day in barefoot shoes, slowly building up to one, two and three hour strolls. Once walking is comfortable, transition into short runs,
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gradually adding mileage. In addition to a slow transition into the shoes, Vibram recommends that their consumers complete a barefoot acclimatization program which includes sensory exercises and foot strengthening moves like heel raises, toe grips and toe spreads. While some five finger fans swear by these exercises to avoid injury, Grillo isn’t convinced strengthening exercises lowers the risk. When runners accustomed to a supportive shoe with heel elevation transition into a minimalistic shoe the risk for injury is high, he notes. Although it’s possible for advanced runners in tip-top shape to transition into the shoes safely, these are not the right shoes for amateurs or weekend warriors, and certain people should avoid the shoes at all costs, says Grillo. People with a high arch or extremely flatfoot or a tight Achilles heel should stick to traditional footwear, as they may have a particularly difficult time adapting to the support-lacking shoes. Consumers who are overweight, or have osteoporosis or osteoarthritis should also steer clear.
Sit in a chair with your bare feet flat on a towel. Contract your toes so that the towel scrunches between them and the balls of your feet. Release. That’s one rep.
Dorsi/Plantar Flexion Sitting down, extend your legs in front of you. Pull your toes towards your shins until you feel a strong pull in your calf muscles. Slowly extend your toes, bypassing starting position until your feet are pointing toward the wall in front of you for a full range of motion. That’s one rep.
Toe spread/tap Stand with your feet flat on the floor, shoulder width apart. Raise and spread all of your toes, while keeping the ball and heel of your foot in contact with the ground. Try to lower each of your toes individually, starting with your pinky and ending with your big toe. That’s one rep.
Exaggerated eversion/inversion Stand with your feet flat on the floor, shoulder width apart. Slowly shift your weight toward the outside line of your foot, tipping the soles of your feet inward towards each other. Reverse the movement so that the soles of your feet rotate away from each other with the weight now on the inside line of your foot. That’s one rep.
Towel Grabs Sit on a bench or chair with a rolled up towel at your feet. Grip the towel with your toes of your right foot and pass it to the toes of your left. That’s one rep.
Strip Steak and Arugula Salad fuel
A Paleo Protein-Packed recipe from Pure Food Co. by Rebecca Youngblood Strip Steak 12 oz. N.Y. Strip Steak 4 oz. of Aged Balsamic Vinegar 1 tbsp of Crushed Pink Peppercorn 1 sprig of Finely Chopped Rosemary Salt and pepper to taste
TRY THIS
Tomato, Avocado and Arugula Salad 1/2 cup of Arugula 6 Vine Ripe Tomato slices 1/2 of an Avocado, sliced 1/4 cup Red Onion, sliced 1/6 of a Cucumber, sliced 1 tbsp Chopped Cilantro Juice of 1 Lime 1 oz of Olive Oil if desired Salt and pepper to taste Yield: 1 Portion Prep Time: 1 HR Cook Time 12-15 Minutes In a large bowl combine the balsamic vinegar, pink peppercorn and rosemary and stir to combine. Add the N.Y. Strip and submerge in the marinade for one hour at minimum, the longer the better, just depends how much time have and how hungry you are. When the beef is ready, season it liberally with kosher salt and some black pepper then cook the meat to desired temperature. Grilling is recommended, but you can sear the meat and finish it in the oven as well.
p: Sharon Mammano
While the steak is cooking, add the tomato slices, red onion, cucumbers, avocado and chopped cilantro in a large bowl and toss to combine. Finish this with a squeeze of lime and place over a bed of the arugula.
P
rotein in your diet is incredibly important for the repair and rebuilding of muscle that is broken down during exercise. For athletes looking for a meal that contains a large portion of their daily protein intake, this New York Strip recipe from Pure Food Co. is a delicious way of consuming healthy fats, fiber, and vitamins that aid and promote recovery. This recipe features a salad that not only complements the flavors that are highlighted in the steak, but with the addition of tomato and avocado, helps keep you full and satiates your desire for unhealthier foods. Additionally, the arugula in the nutritious salad provides generous amounts of calcium, iron and vitamins A, C, and K. This recipe will keep you full and provide you with key dietary elements that are depleted during training. If you are looking for a recipe that is as flavorful as it is nutritious, try this Paleo steak recipe from Pure Food Co.
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Pure Food Co. is founded by Stefanie Herrera and Brent Devlin, and features a main focus on the Paleo Lifestyle, a journey to find foods that are healthy and make you feel good! Pure Food Co. uses all natural meats, wild caught fish and the freshest organic produce whenever available. Herrera and Devlin have a combined 22 years of experience. Receiving a Culinary Degree from Johnson and Wales University, Stefanie gathered experience working as a Chef in five star restaurants and hotels with well-known chefs such as Emeril Lagasse and Bobby Flay. Brent gained working experience at Delano and Fontainebleau Hotels in Miami Beach. Pure Food Co. is excited to share with you a way to live their approach to a healthier and more organic lifestyle.
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Rides Events Rentals Fitting Service Scan the QR Code to see the ways Trek Bicycle Store can help your cycling...
www.trekbikesflorida.com
2013 | Located across from The Mercato in Naples and in Coconut Point Mall inSeptember/October Estero
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Dine smart fuel
New Naples Hotspot is all about Fresh
dine smart
by Karyn Capozzo
W
hat makes The Local so unique is easily summed up in one word: FRESH! One of Naples hottest new restaurants, The Local features locally grown organic produce as well as dairy and proteins from local farmers and fisherman. Using local farmers and fisherman not only gives back to the community but means amazing flavors for every dish and provides for an ever-changing menu. Registered and licensed dietitian Karyn Capozzo of Appleaday Lifestyle Consulting in Bonita Springs recently visited The Local and chose a few menu options to review for FN Magazine.
| Kale Caesar with Lo-Cal Caesar Dressing Usually we steer away from Caesar salads as the dressing is loaded with calories and fat, but the Kale Caesar with Lo-Cal Caesar Dressing features a house made low-cal version of a traditional Caesar dressing. The benefit, beyond lower calories, is that this salad is made with the super green, kale, and not the traditional romaine. Kale is not only low in calories, but it is loaded with fiber - 5 grams of fiber per cup! Packed with iron and high in Vitamin K, Vitamin C, and calcium, kale is a great vegetable choice for healthier bones and cardiovascular support.
Roasted Pork Ragu with HouseMade Potato Gnocchi, Ricotta and Rosemary { Dieters may want to skip this dish because of the potato gnocchi, but athletes know the importance of carbohydrate for peak performance. The potato gnocchi are low in calories and fat but are a great source of carbohydrate. Some meats are loaded with fat and saturated fat, but not this pork dish. The pork here is a lean cut giving you protein with very little fat and saturated fat. Pork is a good source of B-Vitamins which are the vitamins needed to convert carbohydrates to energy. Pork also is a good source of selenium, phosphorus and zinc which are important for bone health and immune function.
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Snapper Ceviche with Citrus, Serrano Peppers, Avocado, Red Onion and Cilantro } The Gulf Coast means great seafood selections and one that caught my eye was the Snapper Ceviche with Citrus, Serrano Peppers, Avocado, Red Onion and Cilantro. The health benefits of this dish go deep. An abundant fish in the waters of Southwest Florida, snapper is light and therefore a perfect protein choice. Serrano peppers and other hot peppers like jalapenos are great for adding flavor but they also add Vitamin C and Vitamin A which is great for eyesight. Even though eating hot peppers won’t cause you to lose weight, these spicy peppers may give your metabolism a slight boost over time.
The Local 5323 Airport-Pulling Road Naples,FL 34109 (239) 596.FARM thelocalnaples.com
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Hard to the Core TRAIN
Sculpt Rock-Hard Abs with these 5 workouts
by Andrea Miano
Bicycle Crunch
p: Samatha Duffy (12)
MONTHLY WORKOUT
Lie face-up with your right knee bent and left leg straight, parallel to the floor, fingers placed lightly behind your head. Lift your upper back from the floor, directing your left elbow to your right knee as you extend your left leg straight. Hold for 5 seconds. Repeat action on the opposite side. That is 1 rep; complete 5 reps. For the next set, repeat the same action but hold each rep for 2 seconds on each side, completing 5 more reps. Finally, complete 5 more reps at 1 second each. Be sure that abs are engaged the entire circuit.
360 Planks (4 Positions)
A
strong core improves your posture, balance and endurance; it decreases your risk of back pain, and is a great confidence booster. Basic crunch moves can be boring, repetitive and ineffective. Nutrition is a key element, so remember your abs are made in the kitchen and strengthened in the gym. Want to be hard to the core? Try some of these core muscle builders- they are a little more complex, very challenging, and highly effective.
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Lie on your back with legs straight and your forearms to your side. Lift your hips up off the ground, keeping your body straight and elbows bent. Hold this position for 45 seconds. Return to start.
Turn body to left side with legs straight and your right leg stacked on your left. Lift hips off the ground so your body forms a straight line from your neck to your ankles; your left forearm & left foot support your weight. Hold your right arm straight up. Hold for 45 seconds. Switch sides & repeat. To intensify your workout, hold a 3-5 lb. dumbbell in your straight arm.
Lie face down on the floor with legs straight. Push hips up, holding body in a straight line on your forearms for support. Hold for 90 seconds. Return to start. To intensify your workout, raise 1 leg and hold for 10 seconds, then alternate legs, continuing to switch legs throughout the 90 seconds.
Reverse Straight Leg Crunch
In & Out tucks
Lie face up on a bench, arms overhead holding onto bench. Place your bottom along the edge of the bench, legs straight out (parallel to the floor) so you are in a straight line with abs engaged. Keeping legs straight, raise legs to the ceiling; pause for 1 second as you lift your hips off the bench toward the sky, then lower hips to bench and slowly bring straight legs back to the starting position. Abs are engaged and legs are straight throughout the entire move. Complete 10-15 reps.
Get into a push up position with your feet together. Bring legs toward chest, keeping legs together; then push back out to starting position. That’s 1 rep; complete 10-15 reps. Once you have finished that set, work your obliques by completing the same move but bring your legs to the right side and then to the left for another 10-15 reps each side.
Crab Lie down on back with legs straight and arms to your sides. Bend right knee and lift body off the floor by pushing off with left arm and right bent leg. Then touch right hand to your left leg. Lower to starting position and switch sides to start again. That’s 1 rep. Complete 10-15.
Long Leg Rotation
Andrea Miano is certified by the American Fitness Association of America (AFAA), has a cycling certification through Keiser, and is currently completing her personal training certification. She previously taught at LA Fitness and is a spin instructor at Spin Crazy.
Lie face up on the floor and extend right leg up with left leg straight hovering a few inches above the floor. Crunch up and hold, reaching your left hand toward your right foot, as your right arm is bent behind your head. Switch arms and legs to complete on opposite side. That is 1 rep. Complete 25-30 reps.
WORKOUT TO GO Print this and other gym-ready, step-bystep workouts online at fitnationmag.com.
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photography by ERIK KELLER
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Professions: What do you do for work? Kevin - Portfolio Manager for Morgan Stanley. Founder of T2 Aquatics. Erika - Coach for T2 Aquatics, working with competitive swimmers that are mostly ten and under. I’m also the Lessons Coordinator for the Naples Swim School. Status: Kevin and I have been married since June of 2004. We met and began dating in college as swimmers for the University of North Carolina at Chapel Hill. Children: Eventually. Right now we have four cats that act as our kids. Biggest Athletic Accomplishment: Where and When? Number one National Age Group ranking and Georgia State Record Holder in the 50 yard Freestyle. This swim was at Southeast Regionals in Nashville, Tennessee in 1998. And any opportunity I had to compete with my Tarheel teammates. Erika - the accomplishment that perhaps I am the most proud of is winning three gold and one silver medal at the Pan American Games in Guadalajara, Mexico in 2011. Representing the USA at an international competition has been a goal of mine for as long as I can remember. Wearing the American flag on my suit and cap and being a part of Team USA is something that I will always treasure. There’s nothing like it.
How many hours a week do you devote to training? How do you balance training with work, family, time for each other etc. Kevin - I train 12-18 hours a week depending on what I’m training for. For me training has to be done early in the morning, typically beginning at 5 or 5:30 am. I try to limit the number of evenings per week that I train. Training in the evening is easily squeezed out, especially since it’s one of the only times that I get to see my wife. Erika - I typically train around 1820 hours a week, including time in the water and weight room, depending on where we are in the season. Sometimes it’s difficult to balance because T2 is such a part of our life since we are both involved in the team. We try to separate it by hanging out with friends and family, and just doing normal things. We try balance our lives by not talking about athletics all the time. It’s easy to let training consume you, especially for me because I’m an “all in” type of athlete. You have to be smart and take care of your body to be able to perform at a high level, but you have to balance your life so that you are having fun. At the end of the day, you can’t allow your sport define who you are.
Biggest challenge during the week to fit in training…relates back to the question above. The biggest challenge is that my days are long and that consistently waking up before 5 and operating on only 4-6 hours of sleep takes its toll both physically and mentally. I try to get to bed at a decent hour but often times end up working into the night. What’s on deck next? Next big athletic goal? Erika - Right now, for the first time in awhile, I’m really not sure. I plan to take a bit of a break from training and I’m looking forward to focusing my energy on coaching kids and working with the Swim School. As far as swimming goes, I’m going to take it one step at a time. The great thing about swimming is that there are always things on the calendar. When I feel like I’m ready, I will devote myself to training and make it happen. Does your competitive nature ever sneak into your relationship? Erika and I have been competitive swimmers since we were four years old. The last thing that we want is to have competition between each other in our house. Because competitive athletics, our professions, and life in general comes with both success and failure, it’s important for us to recognize where the other is and help each other normalize those highs and lows.
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Professions: What do you do for work? We are personal fitness coaches and we help people of all ages live a healthier lifestyle and get into shape. We are IFBB and NPC professional bodybuilding judges and have had the opportunity to travel nationwide to help professional athletes. Status: (married, dating, denial‌kidding) We have been for married for 21 years. We have trained together for 20 years and feel if we continue to remain in shape together it makes our relationship stronger. Children? Do you have or plan (ages, names if you would like) We have Abigail who is 14 and Ivan who is 11. Biggest athletic accomplishment. Where and when. Paco is Mr. Argentina 1993 and Patricia is a National competitor. However, our biggest athletic accomplishment is teaching our children the importance of physical fitness a healthy living.
How many hours a week do you devote to training? How do you balance training with work, family, time for each other etc.? We work out 2 hours a day, 5 days a week. We are fitness coaches so that makes it easy to get the work done. We love our children so we make as much time as possible to spend with them. Biggest challenge during the week to fit in training‌relates back to the question above. Our biggest challenge is working out in season without interruption of members and/or clients while in facility. What’s on deck next? Next big athletic goal? Paco is 51 and wants to remain fit and lean and a good example to his clients. Patricia is currently training for a national show while maintaining her Type 1 diabetes and helping others.
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Profession: Darren - Vice President Trianon Hotels, Current President of Collier Lodging and Tourism Alliance, Trustee SWFL community foundation Board Director of CHEF(culinary hospitality education foundation). Stacy - Director of Sales Trianon Bonita Bay Hotel. Status: Married 17 years; this is our second marriage. Children: We have blended two families together. Stacy has two children: her son, Joey Ruggiero, her daughter Jessica Ruggiero. Darren has two daughters: Kiira and Kaya Robertshaw. We are also grandparents of a one year old, Carter Gordon, and our youngest daughter is expecting in February!! When we married our kids were ages 8, 6, 4 and 4- very close!! We decided not to have any more together--that way we could focus on the ones we had. Biggest Athletic accomplishment: That even as we age we are continuously improving in our chosen sport of Triathlon. Below are some of our biggest accomplishments; Podium Finishes for Darren: Ironman 70.3 Providence 2012, 2nd place; Ironman 70.3 Augusta 2012, 5th place; and he received USAT All American Status in 2011.
Stacy’s podium finishes: Ironman 70.3 New Orleans, 5th place, 2011; qualified for the 70.3 World Championships in Vegas 2011; Nautica Olympic Distance Triathlon 2013, 1st place; USAT Honorable Mention 2012.
How many hours a week do you devote to training? How do you balance training with work, family time for each other etc.? We train together
and work together. We both work in the hotel business which is open 7 days a week, 24 hours a day. We are empty nesters, so we have to schedule time for the kids when it is convenient for them. We train 14-20 hours a week. We schedule our training so our weekdays have high intensity effort and short durations (about 2-3 hours per day) and our weekends have more endurance training with longer efforts (about 3-5 hours per day). One of the biggest challenges is the time to train and the conditions. If the conditions are bad or you have little time to train you have to be flexible. We have everything in our car so we can be ready to train when time and conditions are available. Fitting all your training and keeping up with your house is ALSO A BIG CHALLENGE!!!
Whats on deck next next? Next big Athletic Goal? We are training for Ironman 70.3 Austin, Texas, on October 27, 2013. We both hope to qualify for the 70.3 Ironman World Championship 2013 which will be held in Mont Tremblant, Canada.
Does your Competitive nature ever sneak into your relationship? Yes, we both are competitive in nature he is faster than me in all of the disciplines… I am constantly chasing him down… but I am closing the gap between us!! He is sneaky if I start going faster than him on the bike he will just not pump up my tires and not let me know. There have been mornings when I have accused him of not pumping up my tires!!! The intensity of working together and training together all day everyday can be challenging. We wake up, drink 3 espressos, and we are both wound up. We load and unload our training gear sometimes twice a day… things get intense between us but once we start our training we work out all our frustrations. We are best friends. It doesn’t matter if I win or he wins; we know what both of us have put into this triathlon hobby of ours and after we race we get to enjoy it together!!
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Professions: What do you do for work? We both work as a part of our family business, Tony’s Pest Control. Laura works as an office manager and Nate busts his butt outside spraying lawns. Status: (married, dating, denial…kidding) We have been married for a little over two years now. We got married at the Edison Home in Fort Myers in front of the beautiful Mysore Fig Tree. Every once in a while, while doing a training run down McGregor, we still stop and check out our wedding site and relive that beautiful day. Children? Do you have or plan (ages, names if you would like)? We have a rambunctious 6 year old mixed rescue dog named Pearl who loves to play frisbee and go for walks. As for human children, none yet, but we look forward to hearing the pitter-patter of little running shoes in the future. Biggest athletic accomplishment. Where and when? Both of us have to agree that running the Asheville Marathon in an 8 degree windchill complete with frozen water at water stations, near frostbitten hands, and ridiculous winds and rocky trails has to be the most difficult athletic feat we have ever faced. It was just as much of a mental challenge as it was physical, and something neither of us will ever forget.
How many hours a week do you devote to training? How do you balance training with work, family, time for each other etc.? Both of us are pretty spontaneous with our training schedules. We listen to our bodies and workout when we can fit it into our busy day. Our goal is to do something that challenges us each day. That may be heading out for a run, killing it in the gym, or just going for a leisurely paddle on our paddle boards. Sometimes, trying to stick to a schedule can be stressful, and we don’t believe that fitness should be something to stress over, but instead a stress reliever. Biggest challenge during the week to fit in training…relates back to the question above. We would like to train together more often, yet our schedules rarely permit it. What’s on deck next? Next big athletic goal? We are always looking for the newest exciting adventure. Obstacle course races have become our poison of choice. We have done Tough Mudder, Super Spartan, Badass Bash, and a few more, but are always ready for the next one. Nate is also hooked on half marathons, and looks forward to training hard in the fall.
Does your competitive nature ever sneak into your relationship? Of course it does! In our minds, we are always competing, although it usually works out that it’s the two of us teaming up to try to beat everyone else...at everything. Whether it’s grocery shopping faster and comparing our carts to the carts of other couples, racing other couples to the ticket counter at the movie theater, or just taking the stairs faster than the escalator riders at the airport, we are always in our own competition. Laura: I also wanted to share that I was not at all an active person before I met Nate. When I met him, he was a runner and I was a bump on a log. Eventually I asked Nate to teach me to run. We started slow, running mailbox to mailbox. He was so patient with me. Eventually, we started eating better and training longer distances. He took me to my first 5k, where I ran about 38 minutes. Somehow, I managed to get first place in my age group and I have been hooked ever since. I lost 50 lbs and became the best version of me possible. I would have never been able to do that if I had not met Nate.
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The Trinity
Improve Performance through Nutrition, Sleep, and Stress by Colin Stuckert
Creatine and how it improves athletic performance was the original writing assignment for this article. Creatine is a useful supplement and this is the summary of the article I could have written: Strategic doses of creatine have been proven to increase endurance performance (and other athletic endeavors). Go to Google and search for dosing recommendations. Stick with pure creatine monohydrate and avoid the flavored crap with synergic additions. When it comes to your body and performance, it’s more prudent to get your foundation in check before venturing into the land of supplements. When compared to your diet, sleep habits, and stress load, creatine is an almost trivial topic. To reach your fitness goal, you must build a foundation of what I call The Trinity- Food, Stress, and Sleep. Essentially, what matters most is the delicate balance of what you do when you train and what you do the rest of the time in your day-to-day life. They are directly connected.
The Trinity: Food, Sleep, Stress Why spend money on a shiny new preworkout supplement when you can achieve insane amounts of ROI (return on investment) by focusing on your lifestyle? You can literally save money and your health by living and breathing The Trinity. Your performance will soar to new heights and so will your health. Until you are near perfect in each category, you are wasting time and money on anything else. Improving your food, sleep, and stress is the key to increased performance. There is no substitute for this foundation. It is also the secret to longevity, sixpack abs, and waking up every day with energy and happiness. Neglecting the Trinity is a surefire way to mess up your performance and your health. If you put too much time into your training (a stress) and you neglect your diet, you will handicap your performance. Similarly, if you eat perfect and train well, but don’t make sleep a priority, you are running the race with your laces tied. There isn’t enough coverage of lifestyle and its importance in the fitness industry. It’s because these subjects are difficult to write about and even more difficult to implement. People want to take the easy route. It’s easier to regurgitate the same topics over and over. It’s easier to maintain the status quo. Don’t be fooled by this. This is the path of least resistance. The only healthy way to improve your performance is by focusing
on your foundation first and building on top of that. This path includes much resistance, and it’s difficult. Notice how the Trinity doesn’t include training at first glance; it is only a sub-category of Stress. This is for a reason. Training is a small aspect of your results. Your lifestyle accounts for the majority of why you perform the way you do, for better or worse. Too little in one category and your results suffer. Too much and you will have adverse effects as well. You can’t out-run, out-train, out-bike, or out-swim a weak lifestyle. Your competition is training just as hard as you, sometimes harder, and the one thing that can set you apart is the Trinity. Let’s break down each category so you can put together an action plan to focus on the Trinity in your own life. Nutrition is first. Food accounts for 80% of your health, performance, and body. It can’t be avoided. It can’t be substituted. You have to make it important. Food is fuel and should not be an afterthought (especially for athletes). Think of your body as a Ferrari. You would never use regular gasoline in an engine like this. It would ruin the engine and the car would sputter along. Your food is exactly the same. What goes in reflects what comes out in your performance and results.
Do this with Food: Eat healthy animals and seafood. Eat local and/or organic plants. Eat healthy fat from coconut oil and olive oil. If it used to be alive and has not been altered by a human, you can eat it. Avoid processed and refined foods. Avoid factory farmed animal products. Prepare food at home as often as possible. Learn what works for your body- for some, this means eliminating gluten or dairy or other items that may not be allergens, but might cause a reaction. Get your diet looking like this and you will blow any past performance out of the water.
Sleep Sleep is one of the most important things we do as humans. If you have been living sleep deprived for awhile you probably don’t think sleep is that important. Sleep is non-negotiable, just like your diet. Make it a priority or you will pay for it in some way.
Do this with Sleep:
It’s as simple as that. Sleep enables you to perform, look, and feel better. There are many books and techniques on the subject; do your research and make sleep a priority.
Stress The stress category of the Trinity includes good and bad stress. Stress, when used strategically in the proper dosage—like training—can be very useful in strengthening the human body. We adapt to stressors. Skipping meals from time to time is a beneficial stress known as fasting. Lifting weights and conditioning are useful stresses when applied in the correct doses. Too little stress and you won’t elicit an adaptation. Too much stress and you induce adverse effects (think overtraining or overeating). The key is to find the healthy balance of stress that is going to improve your performance. Do your best to avoid overtraining and make sure your rest is a priority. Remember that training is breaking down your muscles; you are inducing stress. When you are resting, you are building and repairing your stressed body. You must have both parts of the equation.
Do this with Stress: Try to find techniques to reduce mental stress. Some of my favorites include focused breathing, meditation, yoga, being mindful, having fun, dancing, and spending time with friends and family.
Don’t Skimp If your goal is to increase your performance, and be healthy doing it, you need to do the best you can within each of these categories: Food, Sleep, and Stress. You must associate your results with the things that matter. There is no miracle pill or protocol that is going to get you results. The supplements that do provide benefit (there are some) all pale in comparison to sleeping an extra hour, or taking a rest day, or preparing your meals at home. Build your foundation, and the results will follow.
Colin is the founder and co-owner of The Training Box and TrainingBoxTV. His passion is helping others live better through food and fitness. He writes about psychology and effectiveness as it pertains to living an awesome life at AGymLife.com
Everyone is different but the recommended average is 8 hours a night. Start sleeping more and your results will improve across the board.
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Several years ago, Scott Kashman was out on a 15 mile training run with a local running group, preparing for a marathon. He struck up a conversation with a woman on pace with him, and with his own upcoming race in mind, asked, “What are you training for?” “Just training for life,” she replied. She went on to relay that if she could keep up with the male runners in their group on any given Saturday, then her training could easily be adjusted to prepare for any race. She had already completed The Boston Marathon, was a full-time pediatrician and mother to two children. Her life was full and balanced, and this training was just part of her preparation for daily life. The conversation and clarity of that 15 mile training run would stick with Kashman, who became Chief Administrative Officer of Cape Coral Hospital 2 years ago. When Scott became part of Lee Memorial Health System and began his position in Cape Coral, he identified two issues: the hospital had a lack of direction, and a loss of pride. Instead of going the route of teambuilding, or attending a retreat, one of the physicians said, “Kashman, we’ve retreated enough. It’s time to advance.” This advance led to a new focus as The Center for Community Health, Wellness & Well-Being. Renewed health priorities include prevention, healing, and connectivity. Kashman and his staff were focused on a very large goal: creating an Optimal Healing Environment, as defined by the Samueli Institute’s evidence based framework. According to the Samueli Institute, an Optimal Healing Environment is “one that supports and stimulates patient healing by addressing the social, psychological, physical, spiritual, and behavioral components of healthcare and enabling the body’s capacity to heal itself.” The primary goal of the Optimal Healing Environment’s philosophy is to make healing as important as curing. Recently, Cape Coral Hospital was one of three hospitals chosen to receive a grant from the Samueli Institute and participate in a study that will follow the hospital’s efforts to implement an Optimal Healing Environment and study the impact that environment has on key performance measures. Along with developing their own personal health goals, Kashman, a marathoner and triathlete, and his dedicated staff developed a new campus plan with a focus on traditional and non-traditional approaches towards medicine. An overall wellness approach is their new direction, with the focus being on the patient, promoting a wellness lifestyle versus only treating a disease or list of
Scott Kashman, Chief Administrative Officer of Cape Coral Hospital
symptoms, which Kashman referred to as “fix-it medicine.” They believe strongly that promoting overall health and wellness in the community will create a healthy environment for the staff and residents, which will then cause a reduction in the amount of patients they see for chronic conditions and diseases. New enhancements are evolving on the Cape Coral Hospital campus and will support Lee Memorial Health System’s Wellness Initiatives. With the community’s support, the campus will feature walking, running, and biking paths with exercise stations; enhancements to the reflection pond which include a .2 mile pathway, a fountain and shaded tree line; and a Wellness & Therapy Education Park next to the outpatient rehabilitation and wellness/fitness center, which will be available for therapy patients, schools, and the general public to utilize. The Wellness Center will host a Weekly Farmer’s Market. Cape Coral Hospital plans also include an update to the healing garden outside of the Women’s Care and Birthing Suites; updates to the healthy Wellness Centers Café and Pro Shop along with adding a Chocolatte’s healthy tea and coffee shop. The hospital has weekly walks with leaders and a trip around the pond. They created
“Stair Wellness”, an exercise program that included painting and redesigning stairwells to promote walking; there are also plans for this program to be introduced at HealthPark Medical Center. Traditional programs will be enhanced, and wellness program additions are being explored such as the Stanford Program, an evidence-based program which trains members of the community to teach nutrition (plate size, portioning, how to read labels) in an effort to manage chronic diseases such as obesity. Another new program, CHIP (Complete Health Improvement Program), was started for employees and saw improvements in BMI, weight, cholesterol and A1C levels. In addition, Fitness Challenges in the community have been implemented. The Fitness Challenge Program was originally started by Ingram’s Magazine in Kansas City. Kashman was one of the original participants in Kansas and offered a barbecue dinner to any organization that could beat the hospital staff and everyone who participated was part of the celebration. Kashman was integral in bringing that program here, and local community fitness challenges included teams from the Chamber of Commerce and Edison National Bank. Another recent September/October 2013
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wellness-centered program is the “Healthy Me, Healthy Lee” program. In 2012, the “Healthy Me, Healthy Lee” program saw a nearly 70% improvement among participants in weight loss and fat loss. Recently, bike paths in and around Cape Coral have been renamed and funded in a 28
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community-wide effort to promote health and fitness and help establish Cape Coral as a premier cycling destination. As part of their dedication to the community, Cape Coral Hospital was one of the first to contribute towards the building of the paths and is a key part of the Cape Coral Chamber of Commerce
Route. Kashman issued a personal challenge amongst those involved and offered a prize to the first person to complete all of the routes, which combined total over 90 miles. Cape Coral is just one example of what is changing within the Lee Memorial Health System. Gulf Coast Medical Center was
recently ranked #13 on a list of the most beautiful hospitals in the United States. In addition to their beautiful, serene hospital, the staff is working hard to promote health and wellness, with special focus on expanding and strengthening the neuroscience institute. In July, both hospitals hosted speaker Brendan Brazier, a vegan endurance athlete and nutrition expert, who spoke about the advantages of plant based health and the science behind a vegan lifestyle. Brazier focuses not only on the increased well-being of plant based nutrition, but the impact that plant based nutrition has on the environment. His philosophy ties into the wellness initiative and though a vegan lifestyle is not for everyone, his presentations were well-attended by staff and members of the community and an excellent example of one of the many ways Lee Memorial Health System is trying to build a healthier community. As Lee Memorial Health System continues to implement their wellness initiative, the focus, as always, remains on the patient. Gone are the days of treating a symptom or a disease; today the patient as a
...an Optimal Healing Environment is “one that supports and stimulates patient healing by addressing the social, psychological, physical, spiritual, and behavioral components of healthcare and enabling the body’s capacity to heal itself.”
p: Samatha Duffy (1)
whole is the focus, their well-being a priority, and supporting them in an environment that promotes their wellness with a staff that focuses on a patient’s whole self the goal. As was pointed out by a key staff member, this wellness initiative has been truly driven by the leadership of Scott Kashman, CAO of Cape Coral Hospital, and Josh DeTillio, CAO of Gulf Coast Medical Center. Both are competitive runners and triathletes, practice what they promote, and know the hard work, training, and dedication it takes to reach a goal. With their goal being to improve the health status of all of Southwest Florida, we should all take note and make certain we are training for life. Anne Reed is a triathlete, mother of 3, and wife of an Ironman triathlete. She is regular contributor to FN online.
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fitbook Naples SPRINT DUATHLON
p: PHOTO CREDIT (XX)
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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p: Glenn Christopher (8)
SATURDAY, AUGUST 10, 2013 // nORTH COLLIER REGIONAL PARK
fitbook GORDON PASS CHALLENGE
p: Samantha Duffy (11)
Thursday, August 15 , 2013 // GORDON PASS BEACH, NAPLES
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LOCATION, city
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Saturday, July 20, 2013 // Kelly Road Soccer Complex
p: Samantha duffy (11)
event name // MONTH DAY, 2013
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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CALENDAR September 1 Park to Pier Swim Lowdermilk Park, Naples, gcrunner.org 2 Moe’s Labor Day Ride Naples, gcrunner.org 14-15 Galloway Captiva Triathlon Captiva Island. captivatri.org 21 Kleist Health Education Center Fun Run 5K FGCU, Fort Myers. fgcu.edu/khec/events.html 22 Paradise Coast International Duathlon, Triathlon, & 10k, Naples. eliteevents.org 28 Prostate Cancer Awareness 5K. Physicians Regional Hospital, Naples. gcrunner.org
p: glenn christopher (2)
28 Marco Island Triathlon, Marco Island. thefitnesschallengetriathlon.com 28 Cops & Joggers 5K Race Centennial Park. ftmyerstrackclub.com 28-29 FN Box Battle Lover’s Key State Park. fnboxbattles.com
october 3 Moe’s Corporate Run/Walk Naples. gcrunner.org 5 Path to Wellnes 5k Run/Walk Fort Myers. active.com 6 Pinktoberfest 5k, Fort Myers. active.com 19 10k Race 4 F.I.S.H, Sanibel Island. ftmyerstrackclub.com 19 Gulf to Gulf 80 mile relay, Cambier Park, Naples. gcrunner.org 22 Rocktoberfest 10 mile run. North Collier Regional Park. Naples. eliteevents.org 27 Crazy 8k, Vineyards Park Naples. gcrunner.org
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DR. ADARVE DPM
DR. FAHIM DPM
DR. LAM
DPM, FACFAS, DABLES
DR. TIMM
DPM, AACFAS, DABLES
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INVICTUS
Mark Athanacio, naples beach
photograph by nick shirghio Want to see your active lifestyle photos in print? Send them to info@fitnationmag.com.
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