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Entertainment & Inspiration
World Records What is it like being married to a bench press world record holder? Exclusive Q&A with Jake Prazak’s wife.
Swimming Special Section A collection of great swimming stories
Soni’s Story Inspiration from the Special Olympics
The Rookie By Kirkus MacGowan
V4I1 CS01ISS
The Future is Not Doomed By Karen Mares
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"You rocked the marathon Joe B. - from Dawn!"
Cover Photo by Seth Bell ‘Elroy-Sparta Trail’
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Winter / Spring 2012 Volume 4 Issue 1
FitnessDigest.US
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Entertainment & Inspiration
Contributors Bob Steele, Contributor A retired swim coach that has coached world class swimmers. He also served as USA Swimming’s Director of Athlete and Coach Development for nine years. He wrote the book Games-Gimmicks-Challenges for Swimming Coaches–CP $29.00 and his swimming artwork is displayed at the International Swimming Hall of Fame.
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Kirkus MacGowan, Contributor A graduate from Ferris State University who also played college baseball. Kirkus extended his playing career by playing two years of amateur baseball in Chicago, IL. MacGowan’s first novel is titled The Fall of Billy Hitchings–CP $0.99. His second novel is titled The Sixth Deadly Sin. Karen Mares, Contributor A very entertaining and highly talented writer who operates the blog SubMommy.com – short for Suburban Mommy. Jenn Gibbons, Contributor Rowed at Michigan State University. Jenn continues to coach at Ignatius Chicago Crew, and is also a coach for the Chicago Rowing Union. Jenn was also featured in the October 2011 issue of Fitness® magazine and was voted US Rowing 2011 Masters Coach of the Year.
"Loved your story Kirkus!" "Support Gary Hall Jr. Diabetes Foundation" "You rocked the marathon Joe B. - from Dawn!"
FitnessDigest.US volume 4 issue 1 winter spring 2012
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FitnessDigest.US volume 4 issue 1 winter spring 2012
What’s in Store By Mark Miller, m.miller@FitnessDigest.us
FitnessDigest.us Volume 4.1 is our winter issue. This digest of amazing, heartfelt and humorous stories should warm-up readers. It is the best collection of stories to date.
the most interesting things I have ever personally read. I hope you can enjoy it as much as I did the day Jessica sent it to me.
Jenn Gibbons from Row for Recovery sent a suspenseful open “it’s one of the most letter to her supporters, and we picked interesting things I have it up for our readers. The magazine has featured Jenn before in previous ever personally read.” issues. She was also featured in the Our feature story is a question & October issue of Fitness® magazine. I answer session with the wife of the hope RowforRecovery.org can find bench press world record holder, Jake more national publicity like that. Prazak. Jake actually owns two world Jenn is planning to row the records. His maximum bench press is perimeter of Lake Michigan and her over 900 lbs! It is an launch date is getting amazing feat none of us closer. In her letter she can understand. When openly asks for our help. we heard Jake is a familyHer team of cancer man, raising two kids, survivors is creating hope with his wife, in Iowa, we for other woman battling wanted to hear more. All cancer. It is a wonderful of us here at FitnessDigest.us wanted cause. I encourage all of you to tell to find out what it is like being your friends about Row for Recovery. married to a guy that can bench press Continued on next page. nearly one ton. The Q&A is one of
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FitnessDigest.US volume 4 issue 1 winter spring 2012
What’s in Store
Continued.
I would like to tell our readers something else about Jenn. When I e-mailed her this past month I mentioned how well she writes – she is such a fun yet humble leader. These great characteristics show-up in her writing.
stories about swimming. Humor is the center piece to most of them. If you are a swimmer please checkout his website at gamesgimmickschallenges.com. It is professionals like Bob that lead the people that change the world.
Seth Bell sent the magazine a fat-tire bike story. I didn't Book author, Kirkus even know what fat-tire bikes MacGowan, sent us a baseball where, so I had to take a closer Bob Steele of the story. At first I thought, not in look. It turns out Seth is one of WinningSpirit.com a winter issue, let's use it in the those intricate bike mechanics spring-summer issue, when the – always tinkering to figure out how pros are showing up for spring all the bike gears, levers and joints training. After I read the story I had work. Never in a million years could a change of heart. The dreamy I figure out the intricate details of world Kirkus describes in "The bike parts, I think Seth has a lock on Rookie" is perfect for the cold off it. Read his story carefully, just like season. How could any mother or the high-end racing machines he father not be entertained with the builds, you have to investigate the idea of a son or daughter playing in details to appreciate the big picture. I the big leagues? Continued on next page. hope the magazine sees more writing from Seth. Bob Steele continues to work with us. The magazine is so grateful for that. Bob's experience with world class swimmers is incredibly valuable. He continues to share his stories and knowledge with the magazine. With his help, the magazine was able to create a special collection of short
Twitter @GoodeReads and let them know what story you liked most!
FitnessDigest.US volume 4 issue 1 winter spring 2012
What’s in Store
Continued.
Karen Mares is our first Oregon writer and she is brimming with talent. Her simple writing style is clear and true. It is also the kind of writing that will make you chuckle. Her story contains my favorite quote of the issue. Take a look at what she wrote and laugh like I did. The magazine also received some great stories from amateur writers. One gentleman sent in a story of his return to triathlon after a 15 year absence. It is the non-triathletes that should be the first to read this story. It details the excitement he had returning to swim, bike and run again. For some of you it might be the ticket you need to enter a triathlon for the first time. The most inspiring story we received is about a basketball championship. We got it from the mother of a junior college athlete. You can not guess this ending. Truth might be better than fiction and it is far more entertaining. The story is written with the creativity and flare you'd expect from a professional. I hope the author will use the prize money to buy the boy's coach a nice dinner. Any coach that nurturers champions like that deserves it.
The magazine also features a story from the national Special Olympic arena. The figure skater in this story gets a personal note from international movie star Gillian Andersen. It is very nice to see movie stars use their fame to inspire others. If I could, I would personally thank her for sending the skater the autographed photo. I’m sure it meant the world to her. Like other issues, this volume is sure to entertain readers with quick breakout features. Make sure to take a peak at the golf-stats page, the unsung heros, national calendar and some of the fun recipe ideas. Thank you to the writers that sent stories – I know many writers that feel uncomfortable blogging about themselves. I understand how difficult it can be to make that work. This magazine loves to give those people a more formal stage for their writing. It delivers their stories to readers that will appreciate reading them and puts their writing in a real library to boot! – Mark Miller can be contacted at m.miller@FitnessDigest.us What is the company working on now: Biz Update 8
FitnessDigest.US volume 4 issue 1 winter spring 2012
Body image and fitness are hot topics for both men and women. The Great Fitness Experiment is my hilarious, poignant, embarrassing, and at times, heart-breaking journey to find my way through the morass of contradictory claims and information in today’s health- and fitness-obsessed world.
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The Fall of Billy Hitchings by Kirkus MacGowan
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FitnessDigest.US volume 4 issue 1 winter spring 2012
1st Triathlon II Sent from Iowa
Gold Story $50
There was a shimmer coming off the lake where I started my first triathlon 20 years ago today.
It is summer of 2011. I’m sitting at an Italian restaurant that I haven't been to for about 20 years. It’s like the restaurant hasn’t changed in all that time. The tables are all positioned the same and the decor is familiar. Amazingly, everything still looks brand new. The young waiter is polite. It is obvious he was trained properly – something I appreciate now that I'm older.
I sat at a different table then. I can still see the lake outside through the bay window, at the back of the restaurant. It is late spring and the weather is glorious. There is a shimmer coming off the lake where I started my first triathlon 20 years ago today. As I sit waiting for my carbo-loaded dinner I think back to the challenge of my first triathlon. At the time I was much younger. My friends and I were competitive swimmers in college. I was introduced to the sport through a friend years later. Continued on next page.
10
FitnessDigest.US volume 4 issue 1 winter spring 2012
1st Triathlon II Continued.
I’m not a runner, but there was swimming – so I was immediately curious. I also figured I enjoyed cycling – and swimming must be harder than running (boy was I wrong).
Triathlon was not popular yet, like it is today. It was new. We didn't know how to train for it. Our bikes didn’t have clip-in peddles. I don’t think aero-bars were even invented yet. That didn’t stop us from trying. Race day was beautiful just like this day. We started the race in water that was a bit chilly. Swimming in open water was new to me. There wasn’t a black line to follow, so just swimming straight was a challenge. Making it through the swim didn't seem as easy as I thought it might have been. I remember my transition from the water and changing into my cycling clothes. After taking time to recover
Young blood entering the sport pushed us older guys out. from the swim I started to enjoy the ride. The bike course was flat. I had done a great deal of cycling over the past year, so I had paced myself fairly well. I remember thinking how much I enjoyed the combination of swimming and cycling. I also wondered if the run segment was going to be an enjoyable challenge. Continued on next page. 11
FitnessDigest.US volume 4 issue 1 winter spring 2012
1st Triathlon II Continued.
I can't say I remember liking the run, probably because I’m not very fast, but I actively seek out new challenges. Improving my running would have been a new mountain to climb. I stay active now at 46 years old, but I have not raced a triathlon for 15 years. About that time the young guys entering the sport pushed us old guys out. Many of us called it quits. We couldn't compete and got busy with families. I guess I never lost my competitive spirit. As my pasta dinner is placed at my table setting I begin to feel the excitement again. Now, 15 years later, at the age of 46, I'm going to wake up early and try it again.
Unsung Heros We were at the local golf tournament this summer. A rival that I had not spoke to for years took a moment to congratulate me on my score. A group of ladies from my work have started a healthy eating group. My husband does the cooking and has taken extra steps to cook healthier. It benefits the whole family. I’ve been having a hard time losing weight. It’s been frustrating. I was inspired while at the coffee shop one morning. A friend let me borrow her iPad to read this magazine. 12
Facts about Concussion and Brain Injury About Concussion A concussion is a type of trauma c brain injury (TBI) caused by a bump, blow, or jolt to the head. Concussions can also occur from a fall or a blow to the body that causes the head and brain to move quickly back and forth. Doctors may describe a concussion as a “mild” brain injury because concussions are usually not life-‐threatening. Even so, their effects can be serious.
FitnessDigest.US U.S. Government FDA Insert
Concussion Signs and Symptoms Most people with a concussion recover quickly and fully. But for some people, symptoms can last for days, weeks, or longer. In general, recovery may be slower among older adults, young children, and teens. Those who have had a concussion in the past are also at risk of having another one and may find that it takes longer to recover if they have another concussion. Symptoms of concussion usually fall into four categories: Thinking/Remembering
Difficulty thinking clearly
Feeling slowed down
Difficulty concentra ng
Difficulty remembering new informa on
Headache
Nausea or vomi ng (early on)
Sensi vity to noise or light
Feeling red, having no energy
Dizziness
Balance problems
Physical Fuzzy or blurry vision Emo onal/Mood
Irritability
Sadness
More emo onal
Sleep
Sleeping more than usual
Sleep less than usual
Trouble falling asleep
Nervousness or anxiety
Ge ng Be er Rest is very important a er a concussion because it helps the brain to heal. Ignoring your symptoms and trying to “tough it out” o en makes symptoms worse. Be pa ent because healing takes me. Only when your symptoms have reduced significantly, in consulta on with your doctor, should you slowly and gradually return to your daily ac vi es, such as work or school. If your symptoms come back or you get new symptoms as you become more ac ve, this is a sign that you are pushing yourself too hard. Stop these ac vi es and take more me to rest and recover. As the days go by, you can expect to gradually feel be er. Tips to help you get be er: • Get plenty of sleep at night, and rest during the day. • Avoid ac vi es that are physically demanding (e.g., sports, heavy housecleaning, working-‐out) or require a lot of concentra on (e.g., sustained computer use, video games). • Ask your doctor when you can safely drive a car, ride a bike, or operate heavy equipment. • Do not drink alcohol. Alcohol and other drugs may slow your recovery and put you at risk of further injury.
There are many people who can help you and your family as you recover from a concussion. You do not have to do it alone. Keep talking with your doctor, family members, and loved ones about how you are feeling, both physically and emo onally. If you do not think you are ge ng be er, tell your doctor.
For more informa on and resources, please visit CDC on the Web at: www.cdc.gov/Concussion. U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Centers for Disease Control and Preven on CS202043
Middle School Fitness Testing The Future is Not Doomed Written by Karen Mares, submommy.com
I think one of my new causes will be "Kids don't suck as much as the media might lead you to believe."
Take heart. There's hope. I found hope for the future in middle school PE. So, I volunteered for Girl Child's school helping with their fall fitness testing. I thought it was a nice fit for me because I am an exerciser, and am firmly in the "move SOMETHING" school of thought. It happened that my shift was during Middle School PE. Yeah, at first I shuddered a little, too. I mean, do YOU remember middle school fondly? Me neither. I'm happy to report that despite what you hear on the news, middle schoolers, based on my random suburban but relatively diverse sampling, are NOT all fat, lazy, out of shape, snotty, and mean to each other. Continued on next page.
Middle School Fitness Testing Continued.
Here's what I encountered: 1) The kids came in all sizes and shapes. They weren't all overweight, or on the verge of overweight, like you might hear on the news. 2) They were respectful to me, the P.E. teacher, the other parents, and most importantly, each other. 3) They were active. Running around, shooting hoops, playing chase....you know, MOVING. 4) Obnoxiously mismatched socks are apparently a middle school girl trend. 5) I manned the curl up station. I would estimate that 95% of the kids actually gave it their all. A few came back and tried to get a better score. Those aren't the actions of lazy, do-nothing, helicoptered prima donnas. I think one of my new causes will be "Kids don't suck as much as the media might lead you to believe."
SUBMOM MYBLOG Visit the Suburban Mommy blog and learn more about Atresia/ Microtia, a birth defect of the inner ear. www.submommy.com
in the a e v a r b e b e m t nnot win, le a c I if t u b , in "Let me w
lete Oath th A ic p m ly O l ttempt" - Specia
SONIA’S STORY Written by E. Nelson
Silver Story $25
International television star shares best wishes with Special Olympics Iowa athlete It seems like just yesterday when my daughter, Sonia Bellile received a beautiful autographed photo of the English actress Gillian Anderson who played FBI agent Dana Scully on the TV show ‘The X-Files.’ Anderson sent the photo from London to Sonia after reading a story in the Des Moines Register. The Register’s story explained why Sonia (a huge fan of Anderson’s) had selected the ‘X-Files’ theme song for her competition at the Special Olympics 2009 World Winter Games in Boise, Idaho. Continued on next page
Sonia – I’m cheering you on from across the ocean! So proud of you!
If you are a fan of acceptance, courage, determination, dignity and skill you are already a fan of the Special Olympics.
SONIA Continued.
“Sonia – I’m cheering you on from across the ocean! So proud of you!” were the words on Gillian’s glossy photo. When Sonia saw the photo, she clapped her hands with excitement and said, ”Got to lam’nate Scully!” Sonia had learned that we protect meaningful things by laminating them. We made copies and placed the original photo in a lovely frame in Sonia’s living room near her X-File collection of books, videos and DVDs - “So that everyone can see it,” said Sonia. Sonia, now 45, is an athlete with Down syndrome who loves to compete in Special Olympics Iowa (SOIA). Special Olympics provides her with attainable goals and direction in life. Continued on next page.
SONIA Continued.
She eats healthy foods and participates in SOIA’s Healthy Athletes program. She trains and competes year-round in swimming, ice skating and golf. She has made many friends through Special Olympics and traveled hundreds of miles to compete with other athletes who have intellectual disabilities. Through Special Olympics Sonia has overcome enormous social and physical challenges. Sonia skates with great dramatic expression and athletic ability. Coaches often mention how she is always ‘into it’ with her passion for the sports and always smiling. Sonia is so proud of the gold medal she earned at Boise, and will always remember the special photo ‘“Agent Scully” sent to her before the world-class competition. The Special Olympics Movement inspires people to open their minds to accept and include people with intellectual disabilities. Athletes teach us more about abilities, joy and pride.
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Back issues are now available at coopnet.biz
An Open Letter From Jenn Gibbons of RecoveryOnWater.org. A Wish for the New Year. Dear Friends and Family, Six months from now I will leave my job, home, family, dog, every comfort and familiar way of life (including a decent bed, and food that tastes good). All to do something I don't know if I can do. In June I will leave Chicago to embark on an adventure that will include 1,500 miles of lakefront, two months of rowing ten hours a day, sleeping on a 19-foot boat and eating 5,000 calories a day. I'll reach highs and lows of sanity, I'll have blisters all over my body. I'll fight off injury, illness, craziness--all alone. In a year of much personal growth, personal realization, with ROW at the heart of all of my efforts, I recognize that one of my strengths is my inability to be anyone but myself. So instead of finding a creative way to craft the perfect year-end letter I'm going to write to you from my heart. Over the last few weeks I'm sure you've gotten requests for year-end monetary support for charities and organizations. I'm writing to you as well, but I'm not asking for your money.
FitnessDigest.US volume 4 issue 1 winter spring 2012
An Open Letter From Jenn Gibbons of RecoveryOnWater.org. A Wish for the New Year. I am asking for your support, your energy, your ear. This dream, this goal, this effort puts at risk a lot of personal things for me, ranging from my career to my relationships. My life, in almost every sense, is put to the test because of the decision to take on a trip like this. I want to be honest here: I'm not fearless. I wake up worried, anxious about all of the pieces coming together, from fundraising to boat equipment being installed. I struggle every day to stay on course, to meet goals and deadlines set for this trip, this effort, this crazy idea that dictates so much of my life. So, no, I'm not crazy.
“I am crazy about a few things: the idea of rowing changing people's lives”
But I am crazy about a few things: the idea of rowing changing people's lives, kicking cancer's ass, and most importantly, sharing the wonderful, impactful work that ROW is doing. So here I am, asking for your help. I need you to tell ten people about my rowing trip. If you want to donate, I won't stop you. But what I really want (what I've asked Santa for and wished on a lucky star for) is for you to tell ten people about my trip. Tell them what I'm doing, why I'm doing it, and how they can help. Share my website,
Body image and fitness are hot topics for both men and women. The Great Fitness Experiment is my hilarious, poignant, embarrassing, and at times, heart-breaking journey to find my way through the morass of contradictory claims and information in today’s health- and fitness-obsessed world. Available in paperback or in eBook Visit http://LiveAds.FitnessDigest.us
tell someone about a blog post that you connected with, suggest that they "like" my athlete page on Facebook, suggest they sign up for the Row4ROW mailing list. I want you to help build awareness. Not only around the mission of ROW, but to the realization that committing yourself to facing challenges can only lead to solutions and inspire change. I want you to realize that you are a part of this journey with me. So when I'm on stage winning the
PARENT
FitnessDigest.US volume 4 issue 1 winter spring 2012
An Open Letter From Jenn Gibbons of RecoveryOnWater.org. A Wish for the New Year.
A Team of Individuals There is no “i” in team, but every good team must let their members exercise their individual strengths. To do this, focus on what a team member can contribute and not what they can’t. Stay positive and let the pieces fall into place. A positive attitude can change the world, as well as win the game.
TIP
USRowing Coach of the Year award or in Fitness Magazine, you understand the hard work behind it. It's not all rainbows and sunshine, galas and photo shoots. We have a goal in mind: to raise $150,000, allowing ROW to kick cancer's ass. I am very honestly asking for your help. Help me share, help me inspire, help me make this trip as safe and successful as possible. GO ROW! For more information visit http://LiveAds.FitnessDigest.us
parent sports tip By FitnessDigest.us staff writer. J.G.A.
FitnessDigest.US volume 4 issue 1 winter spring 2012
Conquering Winter on Two Wheels Written by Seth Bell of NI Spin and Wayne’s Ski and Cycle
While a little extra technique and caution are needed for winter cycling, it's not limited to the expert, hardcore, or insane. Where there's a will, there's a way, and if you miss riding outdoors during the winter months, heading out in the snow and cold is easier than you think; here are a few suggestions for winter cycling glee. First, the bike. Good news; it doesn't have to be fancy! An old hybrid or mountain bike with mildly knobby tires make trusty winter companions without the worry of exposing a newer and nicer bike to the sometimes harsh road conditions. Old bikes with non-index shifters and fewer gears create less functional and maintenance problems caused by cold temperatures and road crud like snow, slush, sand, and salt.
FitnessDigest.US volume 4 issue 1 winter spring 2012
Conquering Winter on Two Wheels Written by Seth Bell of NI Spin and Wayne’s Ski and Cycle
Many older bikes are easily converted to single speeds, which require very little maintenance. Lower tire pressure increases traction on ice and snow, and studded tires are also available in a variety of sizes. Fenders are a nice addition, keeping you and your bike much cleaner and drier. Maybe the most important item; bright lights! Remember, motorists aren't planning on seeing a cyclist out in the winter, especially outside of town. Now, the rider. A good portion of the folks reading this are active outdoors during the winter already; walking, running, skiing, snowshoeing, etc., and probably have lots of clothing that will work for winter cycling. Dress in layers, but don't get yourself too bulky. A pair of cycling shorts with a chamois under a pair of tights on the bottom, and a couple temperature appropriate base/mid layers on top under a mid weight jacket. Your core will generally warm up quickly and stay that way as long as you keep moving. Your feet will be the hardest to keep warm; don't over-do it with socks, you want to be able to wiggle your
FitnessDigest.US volume 4 issue 1 winter spring 2012
Conquering Winter on Two Wheels Written by Seth Bell of NI Spin and Wayne’s Ski and Cycle
toes inside your shoes. Winter shoe covers are available in many thicknesses and fit over most styles of cycling shoes, and dedicated winter cycling boots are also available, and a wonderful investment if you ride in the cold regularly. The little airactivated toe warmer packs work well; I usually take an extra pair along in case something gets too cold. A thin balaclava is very nice too; they fit nicely under helmets, and keep your head, ears, cheeks and neck warm. Warm gloves are a must, and there are lots out there to choose from. Lobster mitts are very nice if you frequently find your hands too chilly. Finally, get out’ta town! County and gravel roads are quieter and less sloppy than roads in town. Head out on a paved road and go explore some gravels; a 20 mile ride can seem like a grand adventure, especially in the dark. You'll experience a wonderful part of cycling that many people miss out on, and realize that winter cyclists aren't nuts after all, just hooked.
Beating the Hawks would be the icing on the cake
Inspiring Coach Sent from Iowa
Gold Story $50
I was surprised to see a coach motivate like that. It was a junior college basketball tournament and our boys were playing games for three days. Everyone was tired, but we won every game leading up to the semifinals. The kids fought hard to get to that game. We were playing our biggest rivals, the Hawks. The game was one of the best basketball games I have ever witnessed. Our team wanted to advance to the championship so badly. Beating the Hawks would be the icing on the cake. Continued on next page.
FitnessDigest.US volume 4 issue 1 winter spring 2012
Inspiring Coach Continued
The semifinal game contained every element of a made-for-sports movie. It was full of great shots, good sportsmanship, chest-bumps, fist-pumps and best of all our team won. The moment was the pinnacle of sport for many of those young athletes. The celebration after the game seemed to go on forever. During the championship game the team came out totally flat, like they had packed it up and left the job site.
Chest-bumps, fist-pumps and best of all – our team won. The first half was agonizing to watch, especially knowing how well the kids can really play. The poor play contrasted the great play we saw against the Hawks. Somehow at the end of the 3rd quarter we were still good enough to be within 13 points of a championship. We could see no improvement in team-work though. Time after time we saw the bad passes, missed layups and the frustrating fouls that were not in the game against the rival Hawks. Sitting right behind the bench we could see the coach was mad. When the kids sat down at the end of the 3rd quarter he kept his composure. We were expecting to hear him talk about good passes, taking good shots and being a team. Instead he simple asked them, "Did you guys come here to beat the Hawks or win a championship?"
FitnessDigest.US volume 4 issue 1 winter spring 2012
USGA GOLF, REAL NUMBERS
1
Number of authors per year that win a Herbert Warren Wind Book Award from the USGA.
Number of USGA Championship events that will be televised this year.
10
111 2,000
Number of years ago the United States Golf Association was established.
About how many strokes the average golfer takes in one year.
10,600
Total number of golf courses owned or controlled by USGA members.
Iowa has more 9-hole golf courses per capita than any other state. Photo provided by Iowa Tourism Office traveliowa@iowa.gov
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FitnessDigest.US volume 4 issue 1 winter spring 2012
Good golf scores are not about what you do, but rather about what you don’t do.
Ironically Speaking
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FitnessDigest.US volume 4 issue 1 winter spring 2012
Cheers From “Friend in MN.”
Honorary Story $10
The first issue of 2012 and a new year for fitness. Let’s tip our water-bottles and toast the greatest people in the world - our coaches, leaders, teammates and competition! To the Competition Best while you have it, use your breath - there are no games after death. To the Race Director Four blessings upon you: better weather, higher scores, happy players and more money. To Coach Here is to the coach we love, to the coach that loves us, to those that love coach. To them and to those - that love him and love us. To Team member May your guardian angle be at your side – to pick you up off the field, to give you fight to not yield.
FitnessDigest.US volume 4 issue 1 winter spring 2012
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Sunlight reflects from the upper grandstands into my Oakley sunglasses. I have one foot inside the batter’s box, the other pointed toward the third-base coach while he runs through the signs. His hat, his belt, his numbers. He taps the top of his head, the indicator sign. His hand slides across his chest from left to right. Swing away. Continued on next page.
THE ROOKIE Written by Kirkus MacGowan
FitnessDigest.US volume 4 issue 1 winter spring 2012
THE ROOKIE
Continued.
I turn to face the pitcher. A brute of a man. Thick black mustache, stubble, and shoulders like a bull. He’s blown two fastballs by me already. Before I step into the box I close my eyes and say a silent prayer. This is the one game that matters. It comes down to this. One more pitch. I inhale a deep breath. Onions, horseradish, fried food. Nothing quite like the smell of a ballpark. The crowd’s chants inundate me, drowning the vendors’ bellows. My eyes open. The pitcher wears a grin. Two outs. Bottom of the ninth. The three runners on base take their lead. Scoring their only option. I work my hands through the pine tar on my bat and ready my grip. “Keep ‘em loose,” Dad would’ve said. The scoreboard flashes my name, my stats. The pitcher steps to the rubber. I spit out the last sunflower seeds, relishing the salty taste on my lips. I bring my other foot into the batter’s box. Continued on next page.
FitnessDigest.US volume 4 issue 1 winter spring 2012
THE ROOKIE
Continued.
I point the head of the bat toward left field, bring it back and drop into a slight squat. The bat moves just enough to keep me in rhythm. I focus on the brim of the pitcher’s hat, but my eyes are drawn to his smirk. I let two outside fastballs glide by already. Two-seamers, tons of movement. Where will he go next? High and inside with the same pitch, I decide. My hips open. I bring my elbows closer to my body. Slide my left toe a little toward center field. The pitcher nods. He raises his thick arms overhead. He steps toward home. My eyes go to his release point. He fires. The ball spins toward home. Seams barely noticeable. Fastball. My hips pull through in time. My elbows next. My hands. The ball strikes the barrel of the bat. It explodes toward left field. Continued on next page.
FitnessDigest.US volume 4 issue 1 winter spring 2012
THE ROOKIE
Continued.
My eyes won’t leave the ball. I hear nothing. See nothing, except the ball traveling to its destination. The ball lands in a glove. A fan’s glove. A grand slam. Cheers explode around me. My hands fly toward the heavens as I trot toward first base. The World Series is mine. The pitcher meets me at first base and lifts me into the air. “Dad, quit! I have to finish rounding the bases.” He sets me down and I jog toward second base, an old yellow Frisbee. Then third, a chunk of cement. Finally, home. A patch of dirt torn into our yard. I’m ten years old, and it’s the greatest day of my life. My dad greets me at home plate. “You ready for dinner?” “Not yet. Let’s do it one more time.” He nods and shows me that smirk. “One more time.”
The Fall of Billy Hitchings 99¢ on Amazon
by Kirkus MacGowan
From Minnesota
we know she loves the sport
FitnessDigest.US volume 4 issue 1 winter spring 2012
SOCCER IN-FIGHTING
Smoothy From Iowa
Silver Story $25
A family friend gave us a recipe for grape-spinach smoothies - our son really like them so we made one for his friend. His friend told us he had never tried spinach. Our son said, "My mom buys spinach for smoothies!" After tasting the smoothy his friend replied, "Tell her to buy some more!" Here is the recipe. 1 cup green grapes 1 cup packed spinach 1/2 cup ice 1/4 cup of coconut milk (canned or from a box. I picked mine up at the health food store). Add a touch of vanilla. Blend well. - Enjoy!
Gold Story $50
There is a family on our soccer club that is at odds, it is kind of sad. Our team’s coach encourages parents to stay and watch the practices. There is always a good sized group watching the kids. It is well known to some of us, that in one family, the father grew up as a track athlete and the mother was a soccer player. It is quiet noticeable to us that the mother is 100% of the child's support. Rarely does the dad even drop the child off for practice. On this particular day her dad brought her to practice and we could see the tension in the air. He did not want to sit and watch his daughter play soccer. I’m sure the girl really wants to be there, but she is frustrated with her dad – we know because our teenage daughter is friends with the girl. They've talked about the situation. She told our daughter that she loves her father, but soccer itself is the best way for her to deal with her frustration. I wish her dad could see that he is fighting a losing battle.
FitnessDigest.US volume 4 issue 1 winter spring 2012
Injury vs Suffering Sent from California
Silver Story $25
I coach new marathoners as a part time job. Overuse injuries are common in the sport. Finishing a marathon can be a risky business. One student I had would get back from runs and tell me that it felt like she had pulled a tendon. She would complain that she had to walk. I would ask her where the pain was and she would generalize, pointing to her knees and thighs. Not wanting her to make it worse I would give her time off. She would always come back and tell me she was ready to try again. After working with her for a year the athlete strained a tendon while lifting weights. This time it was serious. She could not walk without sharp pain. She went to the doctor and had to be on crutches. After she recovered from the real injury she came back to me motivated to train for a marathon. She never complained about being injured again and told me she enjoys the suffering now. Since then I’ve tried to teach all my athletes how to recognize the difference between a real injury and the suffering associated with building endurance or strength. Read Sonia’s Story on page 16 of this issue. For links to videos of Sonia’s skating visit http://LiveAds.FitnessDigest.us If you are a fan of acceptance, courage, determination, dignity and skill you are already a fan of the Special Olympics.
FitnessDigest.US volume 4 issue 1 winter spring 2012
What is it like being married to a bench press world record holder? An exclusive Question & Answer session with his wife, Jessica Prazak.
Q&A 1. How long have you known Jake? Is there anyone that understands Jake better than you?
I have known Jake since 1994, and we started dating in 1995. A LONG time ago. Maybe his mom. A handful of his buddies understand his lifting passion. 2. There are not many people that can understand the weight Jake benched. I'm sure people try to put it in perspective. What is the craziest way you have heard someone describe it? How do you explain it to people?
The most common is ½ a car or truck. For some reason a lot of people assume he can pick up cars and move them. When people talk about it I usually pull out the pictures or go to YouTube. Everyone asks why he doesn’t try out for the Olympics – I don’t believe they have bench-pressing as a competition. Continued on next page.
All Time Historical Bench Press World Record Holder Jake Prazak Mason City, Iowa Official Statistics from UPA World Record #1 Lift: 920 Lbs. Weight Class: 242 Where: Dubuque, Iowa When: 7/15/11 Coefficient: 3.86 World Record #2 Lift: 909 lbs. Weight Class: 220 Where: Dubuque, Iowa When: 11/18/11 Coefficient: 4.14 (Best ever lift weight to body weight ratio ever)
FitnessDigest.US volume 4 issue 1 winter spring 2012
3. Do you remember the first thing Jake said to you after breaking one or both of the world records?
6. Can you tell us a little bit about being a spectator at a power lifting contest?
”I did it”
The events I have been to have different flights and then different weight classes. It sort of reminds me of wrestling tournaments. Each person has three chances to lift a certain weight. You decide what your opening weight lift will be and then if you have a “good lift” you choose the next weight you are going to try. You only get three lifts each meet, so you need to make sure you pick the right weight. There are at least three judges that watch your body. They make sure there are certain points of contact with the bench. Two or three lights means “good lift”. They can increase the weight then. If they fail they get another chance. Continued on next page.
4. Where you there watching when he broke both world records? Where the kids there?
The kids and I weren’t at that meet because I was working at the gym while they were in Illinois. The kids and I were in Dubuque in November. It was awesome to see him finally break the record. The kids were very excited and very proud of their daddy. They have watched him train since they were babies. 5. How old are your kids? Do you ever talk about the world records with them?
Preston is seven and Paige is five. We did talk about Jake breaking the records. They get excited and talk about it a lot, but sometimes people think they are making stories up.
Q&A “The kids were very excited and very proud of their daddy.”
7. Nutrition must be a big deal for someone like Jake. Does he plan the dinner menu? Is there any discussion on – what's for dinner?
He is very disciplined when it comes to taking vitamins, supplements, and drinking protein drinks. He likes his mac & cheese, and he is not picky at all. He only plans the dinner menu when a meet is coming up. In November it was chicken breast, broccoli, and egg whites for over a week! 8. Do you sample the supplements Jake drinks? What is the best tasting?
I have tried some of his pre-workout drinks and some protein drinks. The best tasting drink I have had is PXS Revolution in vanilla. Some of his protein bars are really good too. Continued on next page.
Q&A “We are fortunate to have a great group of friends�
FitnessDigest.US volume 4 issue 1 winter spring 2012
9. Tell us a little bit about your own nutrition and exercise routine. Do you have a favorite activity? Do you ever workout with Jake?
Jake coaches a ladies only boot camp at the gym that I really enjoy. I like a mix of cardio and weights. As far as nutrition, I try to incorporate more whole grains, fruits and veggies into our family meals and make smarter choices. Moderation is important. Our kids are big fans of making smoothies and picking out new fruits at the store. 10. The family’s friends and the other members of the NIP Gym must be huge supporters of Jake. Would you like to thank anyone special?
Our families have helped a ton, whether it was helping when the gym was being built or watching our kids so we could get things done. We are fortunate to have a great group of friends who support us and have made new friends as they have become members of the gym. When Jake & his partner decided to put their plan in motion, Jake’s aunt Dawn helped them with business plan and answered other business related questions they had. She was a great help and taught Jake. She recently passed away. I know he feels fortunate that he had her guide him in the beginning.
Q&A “Sometimes people think they are making up stories.”
FitnessDigest.US volume 4 issue 1 winter spring 2012
FitnessDigest.US
Entertainment & Inspiration
While training for a long distance run a few years ago I heard about using a run / walk pattern as a strategy. Because I knew that the miles get tougher the further you run, I decided to create a pattern that used duration instead of distance.
Coach Miller’s Quarterly Challenge The Walk / Run
By Mark Miller, m.miller@FitnessDigest.us
Using this strategy is also a good way to add miles each weekend. Start this winter with just one or two repeats. Then, when spring rolls around get outside and increase your distance. Adding miles can be rewarding, but overuse injuries can happen. This strategy helps keep your expectations realistic. It is a good way to reduce the chance of injury.
Repeat 2 minutes walking 5 minutes run
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swimming shorts A Special Section
FitnessDigest.US volume 4 issue 1 winter spring 2012
swimming shorts
touch with your Stay inStay touchin writing swimmers you met at swimming or meets! triathlon buddies!
Guessin’ on a Timeline
Encourage; friendships, writing skills, sharing thoughts and experiences. Eight different cards! "YAGOTTAWANNA"
Sent from The Winning Spirit
Years ago Coach Don had a great 10 yr old backstroker, Rocky. They warmed up for an age group meet at the Los Angeles Coliseum. Rocky’s mom asked Don, “What time should he be back for Rocky’s 50 back?” Don scanned the voluminous heat sheet and guessed 10:30. Well the meet ran faster, and the backstrokes were swimming at 10:00. Rocky was nowhere to be seen. At 10:20 Rocky and his mom came around the corner toward the starting blocks. Don didn’t know what to do so he reached up to the open face clock and advanced it to 10:45 and gave mom heck for being late.
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Divers Count! Sent from The Winning Spirit
Honorary Story $10
In 1973 we had a walk-on freshman sprinter with high school bests of 22.9 and 52.9 in the sprints. During that season his training times were so slow teammates wanted him out of their lanes. They were told to accept him because he was 6’6” and besides coaches love to find “diamonds in the rough”. Well, by February he had improved enough to attend the National Independent Championships in Miami; however, he had to be listed as a diver to fill out the 18 man team as we had three really good divers so he became a diver to qualify as 1/2 a man. Because the university plane was full he drove to Miami from Southern Illinois in a Honda Civic, knees in his chest. Prior to the meet we scratched one-meter diving that first day, so as not to tip-off the diving judges and he swam a 20.8 in 50 freestyle placing third. Continued on next page.
FitnessDigest.US volume 4 issue 1 winter spring 2012
swimming shorts On day two he had to dive threeContinued. meter and wanting to witness the happenings but not wanting to be seen, I hid in the shrubs overlooking the pool. He stood on the three meter board, a 6’6” Stork (his nickname) completely shaved, except for red hair lightning bolts on the sides of his head. His front dive layout was halfway across the 50 meter pool.
Divers Count!
The “benevolent judges” gave him two points so, “he scored in diving”. Afterward I told him it was one point for getting in and one for getting out. His second dive was a back-dive, back-flop just below the board. The judges looked at each other, met and disqualified him “for his own safety”. On the last day he swam a 46.3 in the 100 and a 45.9 free-relay split. The coach, Bill, brought it to the attention of the NCAA Swimming Committee that spring and that’s why anyone that dives and swims is now a full man!
Jump Off a Platform Sent from Iowa
Gold Story $50
After our swim team won the state championship our assistant coach, Tom, climbed the 10 meter platform. He was planning to celebrate the team’s win by jumping off. As he reached the edge of the platform the announcer got on the PA system and said, “Please come down from the platform.” We could see Tom pause to consider his options. As he bent his knees to jump the announcer had to get back on the PA to further explain, “ just use the ladder please!”
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FitnessDigest.US volume 4 issue 1 winter spring 2012
swimming shorts
Grade 1 Basic Freestyle By Bob Steele, WA
Here are some simply ways to play with your child while familiarizing them with freestyle. 1. Use “teaching TUBES” (30” x 2” PVC pipe capped on both ends) for swimmer contests. Place three swimmers on the tube, walk backward always looking and smiling at the swimmers. 2. Streamline float while on pipe then from poolside to teacher. 3. Kick w/ legs straight while on pipe. Boil water with toes overlapping. 4. Hold breath underwater (1-6 sec) with eyes opened. 5. Blow bubbles underwater. 6. Blink and blow when surfacing-no eye wiping. 7. Move swimmers arms in big circles walking backwards. 8. Move slow arms with fast kick.
Stay infriendships, touch with yourskills, Encourage; writing swimming or triathlon buddies! sharing thoughts and experiences. cards! Variety ofEight pricing.different From single orders to bulk orders of 24 notecards. Learn more online. "YAGOTTAWANNA"
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Working Hard Sent from Iowa
Gold Story $50
We were working out really hard at masters swim practice this morning. The set was especially painful. It is during these hard times that I try to perfect my swimming stroke, no matter how much pain I’m feeling. I concentrate on making my stroke smooth, less splashing means less resistance. I remind myself that good head position is key to being efficient (I wasn’t feeling very efficient). I wasn’t the only one suffering that day. All the swimmers in the lane were working hard. At one point I managed to utter the words, "My stroke feels awful – I think my head is in the wrong place!" After finishing yet another hard swim a teammate responded, "I think all our heads are in the wrong place” referring to the grueling nature of the set.
Build Strength & Power! for Any Sport! Train and lift with the bench press world record holder Jake Prazak. E-mail or call to make an appointment.
Jake Prazak World Record Holder & Certified Personal Trainer
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FitnessDigest.US volume 4 issue 1 winter spring 2012
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National Calendar Mark your calendars for these special days in February, March and April. February
Low Vision Awareness Month
Heart Month
Prenatal Infection Prevention
Children’s Dental Health
3 - Kids Smile Day
3 - Wear Red for Heart Health
14 - National Donor Day
March
Nutrition Month
Sleep Awareness Month
8 - World Kidney Day
12-18 Brain Awareness
27 Diabetes Alert Day
April
Alcohol Awareness
Autism Awareness
Minority Health Month
Sarcoidosis Awareness
Sexual Assault Awareness
Sports Eye Safety Month
Public Health Week
7 - World Health Day
24 - World Meningitis Day
FitnessDigest.US volume 4 issue 1 winter spring 2012
Featured Photos! FitnessDigest.us feature
Making Strides 5K above Winter Bike Sculpture. Downtown, Clear Lake, IA above right Junior High Team Supports Breast Cancer Awareness right Get your local event photos published in the next issue of FitnessDigest.us. E-mail your photo to photo@FitnessDigest.us
FitnessDigest.US volume 4 issue 1 winter spring 2012
Featured Photos! FitnessDigest.us feature
Bicycle Capital of the World above Outdoors on Lake Superior above right Breakout Swim Clinic right
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