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12 Mad Paparazzi 16 Maximus: Trending 22 Poff Culture 30 Adam&Ease
34 Bar Guide 50 Travel 55 Fitness 57 Nutrition
Cover Photo: Alex Ferbeyre (aka DJ Maximus 3000) Photo: Dale Stine Hair: Ricco Roland Touchup: Max Brava Styling: Carmine Dagnell Art Direction: Mark Lowe
mark
January 19, 2012 - #113 Bobby Blair Publisher Cliff Dunn Editor Jason Otero Creative Director Editorial Contributors Troy Maillis, AJ Cross, Bob Kecskemety, Tom Bonanti, Tim Slivinski, Paul Rubio, Eric Christian, Brad Casey, Charlie Rocafort, Andy Kress, Max Jiminez, Adam Strong Photography Production Dennis Dean Editorial Photographer Stephen R. Lang Mad Paparazzi Chief Toby Blades Mad Paparazzi Assistant Administrative Chris Hamel Administrator Sales & Marketing Keith Chamlee Sales Manager keithc@jumponmarkslist.com - 954-465-1563 Brad Casey Account Exectuive bradc@jumponmarkslist.com - 954-554-4912 Keith Norris Account Exectuive keithn@jumponmarkslist.com - 727-743-7581 National Sales Rivendell Media National Ad Representatives 212-242-6863 Display Advertising 954-903-4771 sales@jumponmarkslist.com Display Ads Placement Ad Deadline: Thursday, 5 p.m. Camera Ready Artwork Deadline: Friday, Noon Classifieds Ads Text Ad Deadline: Thursday, 5 p.m. Placement Ad Deadline: Thursday, 5 p.m. Camera Ready Artwork Deadline: Friday, Noon Main Office 2157 Wilton Drive, Wilton Manors, FL 33305 Phone 954-903-4771 Fax 954-607-5712, editor@jumponmarkslist.com, www.jumponmarkslist.com
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Opinions expressed by advertisers, columnists, feature writers or other contributors are not necessarily the opinions of Multimedia Platforms, LLC or its staff. All advertisements, pictures, text and illustrations are published with the understanding that the advertisers are fully authorized and have secured proper written consent for use thereof. Multimedia Platforms, LLC shall not be held responsible for any errors, loss or expense or liabilities on advertisements accepted after the weekly deadline. Publication of the name, photograph of any person, or advertisement contained in this issue is not to be construed as any indication of the sexual orientation of such person, advertiser, or organization. Partial or complete reproduction of any advertisement, news article, feature, or photograph from Multimedia Platforms is strictly prohibited. Multimedia Platforms, LLC is a registered trademark. A $30 or 1.5% (whichever is greater) fee will be charged for all NSF checks. All rights reserved.
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PARTY
Have you ever been beyond the Red Velvet Ropes
With Studio 54’s ORIGINAL
DJ FRANK CORR and Bartender SAL DEFALCO 954.630.3556 | 2234 Wilton Drive | Wilton Manors, FL jumponmarkslist.com
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Snake Skin Harness Snake Skin Pants Fashioned in Rubber Mirror Aviator Sunglasses Bullet Wrist Cuff/Belt
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by er Kyle Pof fenbarg American House DJ Steve Aoki recently released his brand new project, entitled “Wonderland,” which debuted on January 10. Known best for his remixes, this marks the first artist CD in Aoki’s career. The ALL-
STAR lineup includes Grammy-nominated group LMFAO, Dance Diva Wynter Gordon, zuper blahq (AKA Will.I.Am), Lil John, Travis Barker from Blink into House, Hip-Hop, or Rock-n-Roll, please a large vari-
182, and many more great artists. Whether you’re
“Wonderland” proves to be a solid debut and will likely ety of audiences. Pick up your copy TODAY!
JES is no newbie to the Electronic Dance Music scene. Her most acclaimed song to date, “As
The Rush Comes,” with Gabriel &
Dresden, put her on the map in 2004, and she hasn’t left the spotlight since. Her last single, “Awaken,” made it to #1 on the EDM charts, and her brand new single, “Can’t
Stop,” is sure to keep her name at the top of the dance music radio playlists and charts. The song is uplifting and lighthearted, and a great way to bring in the NEW YEAR! With numerous BREATHTAKING builds and the beautiful, seductive vocals of JES, “Can’t Stop” will set your spine to tingling as you catch yourself singing along to the addictive hook. Available NOW! See YOU in “The Scene,” see?
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Adam&Ease
By ADAM STRONG
Wine Tasting 1101 You don’t have to be a sommelier—or even know what one is—to host an entertaining and interesting wine-tasting party in the comfort of your own home. Whether or not you already know what to pour, and how to pair, these tips can make your next—or first!—wine-tasting event a smash. Pull up a grape leaf, here’s what you will need to know: It’s a good idea to limit the number of selections you offer to around six different wines. With this number, you should include three reds (for instance, Merlot, Cabernet Sauvignon, Pinot Noir, and Zinfandel), two whites (such as Chardonnay, Sauvignon Blanc, Riesling, and Pinot Grigio), and a Prosecco. This last is an Italian white wine, usually a Dry or Extra Dry sparkling wine that has become very popular over the last decade as a moderately-priced alternative to Champagne. Assuming a tasting party with you and seven guests—eight persons total—you should purchase two bottles of each selection. This will allow for ten tastings per bottle, at two ounces per tasting, and also leave a bottle of each wine for you and your friends to enjoy later. Here are a few terms sommeliers use to describe and measure the various qualities found in wines. Learn them before your guests do! “Acidic” describes the tart or sour quality of a particular wine. “Tannic” measures tannins, which create that “puckery” feeling you get in your mouth. “Supple” describes a wine that is not too tannic. A wine’s “Body” is both the sense of alcohol in the wine and the sense of feeling in the mouth; a “full-bodied” wine should feels “thick,” like cream feels thicker than milk. “Dry” wines lack the perception of being sweet, which is the case with most table wines. “Smokey” wines, as the name suggests, demonstrate the flavors and smells of different types of smoke. In a perfect world, each guest will have a glass each for white, red, and sparkling wines. If you don’t have enough glasses to go around, make sure you rinse each one between pours. Connoisseurs know that it is best to progress from whites to reds, with the lightest selection served first and the darkest last. Starting with the Prosecco, you will move to a Sauvignon Blanc, Chardonnay, and up the line to the most
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full-bodied of your reds. Make sure you take time to sip, savor, and experience each selection. When it comes to the actual tasting, it’s important to remember the Five S’s of WineTasting: See, Swirl, Smell, Sip, and Savor. If this is a bona fide wine-tasting, you should have some selections of cheeses to compliment the different vintages. Naturally, when you are dealing with individual tastes, a great deal is subjective, but there are certain combinations that are especially agreeable. For a Sauvignon Blanc, try Feta, Swiss, and even cream cheese. Chardonnay goes deliciously with Gouda, Gruyere, young Brie, and Provolone. Riesling and Monterey Jack make a divine combo for tasting, and your full-bodied reds are a perfect pairing with Bleu cheese, Gorgonzola, strong Cheddar, and Roquefort. Baby Swiss, Pecorino, mild Cheddar, and goat cheese are excellent for sparkling wines. Other foods that go great with your wine selection are water crackers, which lack an overpowering flavor and make a good way to absorb the extra wine that’s left in your mouth between pours. Strawberries and peaches are an old school compliment to lighter, sweeter wines, and almonds are both tasty and accommodating to other flavors you will be enjoying. Make sure you take plenty of time and opportunity to discuss the various flavors and vintages you’re experiencing. Part of the charm of a home wine-tasting is sharing your thoughts and experiences as you make your way from bottle to bottle. Since everyone’s tastes—and taste buds—are different, there are no right and wrong answers, and everyone’s opinion matters. After You & Co. have enjoyed your first go-round, it’s time to open those second bottles and The party’s not over yet! Now’s the time to open up those second bottles you’ve put on reserve, and get radey for your next successful wine-tasting party.
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jmarks full LHP jan 2012_Layout 1 1/13/12 1:00 PM Page 1
Specializing in L
arge & Small Parties
OUTSTANDING AMERICAN CUISINE WITH A WELCOMING ENERGETIC ATMOSPHERE THAT WILL KEEP YOU COMING BACK.
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bar guide Fort Lauderdale / Wilton Manors ALIBI 2266 Wilton Drive Wilton Manors oGayborhood tradition since 1997. Comfortable, inviting atmosphere with indoor video bars, outdoor drinking and dining. Drink specials all week, with mammoth 22-ounce Long Island Iced Teas for $3 on Thursdays. BILL’S FILLING STATION 2209 Wilton Drive Wilton Manors oVideos, pool tables, dart boards, dance floor, happy hour, live shows, Tuesday and Thursday karaoke – and great burgers to boot. Fun and friendly truck-stop-themed bar, great staff. BOARDWALK 1721 N Andrews Ave Fort Lauderdale oOver 100 of the sexiest men from all over the world. Go-go dancers, cages, billiards, 2-4-1 Happy Hours. Drag emcees and did we mention the boys? BOOM 2232 Wilton Drive Wilton Manors oThe bar with two names features a dance club and Gayborhood bar. Drag Bingo on Mondays, karaoke Mondays and Tuesdays, dance music Fridays and Saturdays, and (indoor) Sunday TDance. CORNER PUB 1915 N Andrews Ave Wilton Manors oFriendly atmosphere, unpretentious clientele and staff. Next to Island City Pizza (so you can get your drink AND your slice on).
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CUBBY HOLE 823 N Federal Hwy Fort Lauderdale oButch bar and grill with a rockin’ daytime crowd (and a fun nighttime one, too). Fifty-cent pool, 2-for-1 drinks all day every day, video games, hot movies on HDTV and DirecTV. Thursdays it’s Bare Bear Chest Night, and every Friday and Saturday, the fur flies with Hot Bears on Poles (where the Grizzlies Grind)!
DEPOT CABANA BAR AND GRILL 2935 N Federal Hwy Fort Lauderdale oAdjacent to the America’s Best Inn and Suites. Pool open daily - No Cover or Day Pass. Great food, daily happy hour, Sunday afternoon T-Dance Poolside. Karaoke and live music. Open daily at 11:30 a.m. DUDES 3270 NE 33rd St Fort Lauderdale oMen dancing for men. Hot go-go boys in an upscale atmosphere, piano lounge for more quiet interludes. Steamy shower shows. JOHNNY’S 1116 W Broward Blvd Fort Lauderdale oClub, bar, lounge. Male dancers and the men who love (to ogle) them. Sunday amateur strip contest (and karaoke!). LIPS 1421 E Oakland Park Blvd Oakland Park oThe Ultimate in Drag Dining. Dinner and shows six nights a week. Sunday Gospel Brunch with the Sisters of Sequins. LIVING ROOM 300 SW 1st Ave Fort Lauderdale oFort Lauderdale Arts & Entertainment District meets South Beach. Friday nights they’re here, they’re queer, and they drink free from 10:30(ish) to midnight. Only House Music club in town with its own classical (and classicallychiseled) violinist. THE MANOR 2345 Wilton Drive Wilton Manors oWeHo vibe (think: LA’s The Abbey) in the heart of the Gayborhood. Dine, drink, dance, play, mingle. Theme rooms (salsa and merengue every weekend in the Latin Quarter!). Live dancing and dining.
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bar guide Fort Lauderdale / Wilton Manors MATTY’S ON THE DRIVE 2426 Wilton Drive Wilton Manors oDrink specials, billiards, and a chill gayborhood vibe. 75 cent drinks on Wednesdays. No Drama, No Smoking. MONKEY BUSINESS 2740 N Andrews Ave Fort Lauderdale oCozy neighborhood bar. Karaoke, drags shows, Patio Bar – and open at 9 a.m. daily. MONA’S 502 E Sunrise Blvd Fort Lauderdale oCocktail Lounge in the heart of Searstown. Fun customers, fun bar- tenders and fun proprietor (the Leg- endary Jerry). Outside patio. Wednesday karaoke, Thursday Speedball Tournament. NAKED GRAPE 2163 Wilton Drive Wilton Manors oRelaxing, friendly, hip, unique-the alternative gathering place on Wilton Dr. Now serving tapas nightly. Social Hour features & In The Biz all the time. PJ’S CORNER POCKET 924 N Flagler Drive Fort Lauderdale oFriendly neighborhood bar with drinks specials every night of the week including, “In the Biz Mondays” at 9pm with 241 drinks and $3
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Cosmos and Apple Martinis, “Splash Friday’s” wet underwear contest and Sunday’s pool tournament with a $50 cash prize. RAMROD 1508 NE 4th Ave Fort Lauderdale oVoted World’s Favorite Leather Bar. Pig Dance first Saturday of the month – South Florida’s Busiest, Craziest Monthly Party (with caged hunks at midnight on Saturdays – Is there a downside to this?). ROSIE’S BAR & GRILL 2449 Wilton Drive Wilton Manors oNexus of the A-Gay List. Be Seen in the Scene (without making one). Food, folks, libations, and a killer Sunday Funday. SCANDALS SALOON 3073 NE 6th Ave Wilton Manors oA line-dancin’, tight blue jeans-wearin’ good time. Country and western music, two-steppin’, three-steppin’, pool tables, and themed events year ‘round. Cowboys and Indians was never this much fun, Pilgrim. SIDELINES 2031 Wilton Drive Wilton Manors oWhere sports come first. Nationally known destination sports bar with TVs streaming NFL, MLB, NBA and college games. Pool tables, dart boards and large indoor (and now smokefree) fa- cility. Outdoor patio features area
for smokers. Mixed crowd of gay men and women (who would have thought?). Featured in Bloomberg Businessweek and recommended by LOGO. SLAMMER 321 W Sunrise Blvd Fort Lauderdale oPrivate Men’s Club. Pay cover, then uncover. Monday In the Biz, Thursday Leather Nights. They bring the party (and the mattresses), you bring the booze. SMARTY PANTS 2400 E Oakland Park Blvd Fort Lauderdale oCozy neighborhood bar with daily happy hour, and regular patrons. Show night Thursdays at 9 p.m. Karaoke Friday and Saturday nights, with matinee on Sunday afternoon. THE STABLE 205 E Oakland Park Blvd Fort Lauderdale oLevis-and-leather neighborhood bar, where the bears line dance and the cowboys are VERY friendly. TORPEDO 2829 W Broward Blvd Fort Lauderdale oDance, shoot pool, drink til 4 a.m., 7 nights a week. Doors open at midnight; dance til dawn.
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bar guide
Miami / Miami Beach
CLUB SUGAR 2301 SW 32nd Ave Miami oGay Latin scene, with Salsa, Merengue, Reggaeton, Hip Hop and House music always playing. DISCOTEKKA 950 NE 2nd Ave Miami oHot music, hot scene, hot bartenders, and hot patrons in the hot heart of Downtown Miami. JOHNNY’S MIAMI 63 NE 14th Street Downtown Miami oThe second location of the infamous Club, bar, lounge. Male dancers and the men who love (to ogle) them. Multiple weekly events including Latin Thursdays and Drag Queen Mondays and no cover.
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MOVA LOUNGE 1625 Michigan Ave Miami Beach oOn Miami Beach’s famed Lincoln Road, never a cover. Drink specials all week long, live DJs, high energy music and a fun crowd getting their dance on til late. PALACE BAR 1200 Ocean Drive Miami Beach oThis bar and restaurant in the heart of South Beach’s Art Deco District. Mouth- watering burgers, boys (and girls!). Weekend cabaret shows Thursday through Sunday. SCORE 727 Lincoln Rd Miami Beach oDance, drink, party all night on Miami Beach’s Lincoln Road. Tons of events throughout the year, including fundraisers for Winter Party, White Party, and Miami Beach Gay Pride.
SPACE 34 NE 11th St Miami oMingle and mix with gays and str8s in the heart of Downtown Miami. Indoor dance floors and outdoor rooftop bar, spectacular light show. TWIST 1057 Washington Ave Miami Beach oGreat music, friendly staff, hot tourists and locals. Never a cover, always a groove. Bungalow Bar = Hot Men. In SoBe’s Art Deco District. VLADA LOUNGE 3215 NE 2nd Ave Miami oUrban, sophisticated and chic in Midtown Miami with a bar that ices over. New York pedigree meets Miami attitude. Nightly DJs, never a cover.
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Travel Utah Unleashed Part III:
Moab and Salt Lake City Anchored by protected lands that are teeming with extraordinary natural arches and seeminglyotherworldly dimensions of tiered red rock landscapes, Moab (discovermoab.com) has evolved as the gateway to one of Utah’s most impressive and popular parks, the 73,000-acre Arches National Park (nps.gov/arch). Unlike Capitol Reef and Monument Valley, Arches’ accessibility from Salt Lake City and its thriving airport means unleashing your Utah with a helluva lot of other visitors and tourists, who have also traveled from far and wide to witness the 2,000-plus natural sandstone arches, particularly the world-famous Delicate Arch. From the Visitor’s Center, the heavily trafficked road climbs at a steep grade to the park entrance, ascending through twists and turns to various sightseeing points and hiking trails. These stops are
wonderfully mapped out on the National Park’s pamphlet, but those who were savvy as kids in defining cloud shapes will quickly recognize points like “Park Avenue,” a large rock formation that resembles a long block of city skyscrapers. With such an abundance of arches and sights, you have to pick and choose which you’d like to see. What’s not to miss? First, the Devils Garden Trailhead to Landscape Arch is a three-forone, also passing through Pine Tree Arch and Tunnel Arch. Fiery Furnace provides a terrific view of jagged and rough rock that resembles volcanic lava. And of course the three-mile trail to Delicate Arch is easily the highlight of any trip to Utah. Strutting its beauty over a steep precipice, framing the best of Utah’s landscapes within its perimeter, Delicate Arch has rightfully become the icon of Utah, and a beacon for travel to this scintillating red rock country. Moab In close proximity to Arches National Park, Moab is Utah’s equivalent to Jackson Hole, Wyoming – an upscale but homey town with plenty of places to stay, from the high-end to the mediocre, a variety of choices of food establishments, and booking facilities for all outdoor activities whether in summer or winter. One of the superlative lodge experiences is to be found at Sorrel River Ranch (sorrelriver. com), north and east of Moab along Highway 128, running contiguously to the Colorado River. Sorrel is a top-notch luxury resort that provides the full throttle “glamping” experience, with swimming pools, rustic-meets-modern-luxe cabins, and haute amenities, nestled among picturesque canyon walls along the path of the Colorado River. The Sorrel River Ranch offers horseback riding from its own stables in addition to providing bookings for river rafting, Hummer drive/rides, ATV rental, fishing, hiking, and other outdoor activities. Salt Lake City No matter what the middle chapters of your “Choose Your Own Adventure/Utah” look like, your story will nearly always begin and end in the state’s capital, Salt Lake City.
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By PAUL RUBIO
Fear not, SLC is not nearly as scary in person as it seems on TV. In fact, the city surprises with its pockets of big-city sophistication, including the Sugar House gayborhood, with lots of fab real estate, a 24-hour fitness center that comes equipped with plenty of eye candy, and LGBT-friendly restaurants and shops like Diva’s Cupcakes & Coffee, and the 50-year old Finn’s Café. While residential Sugar House merits a visit for getting your food and drink on, the city’s best accommodations are to be found downtown. Kimpton’s Hotel Monaco Salt Lake City (monaco-saltlakecity. com) is hands-down the best place to start and end your Utah sojourn. Ironically located just blocks away from Temple Square and the spires of the LDS Temple and Mormon Tabernacle (the home of its worldrenown Choir), the Hotel Monaco SLC embraces the LGBT community with open arms: It hosts the annual LGBT “Red Party” fundraiser, a benefit for the Utah AIDS Foundation (utahaids.org), which turns into
the dance party of the year on the Thursday before World AIDS Day. In summer, the Monaco also hosts the annual “Pink Party” to kick off Salt Lake City’s gay pride, which rounded up 35,000 supporters in 2011. And in any season, the hotel celebrates eccentricity and individuality through its gregarious staff and patrons, whimsical and funky guest rooms, and its see-and-be-seen restaurant, Bambara. An übercool adaptive reuse of the former First Continental
Bank, the Hotel Monaco SLC has retained some of the bank’s original elements including the vault, and the circa-early 20th century gold elevators, while completely re-inventing the interiors. In keeping with the freebie heavy traditions of the Kimpton brand, complimentary WiFi, coffee, and nightly wine hours are an added bonus. Almost every restaurant and coffee house near the hotel distributes Q Salt Lake, the city’s gay rag. If you want to know what’s up in SLC before heading west, check out their website qsaltlake.com. Most gay nightlife options like Jam, Pure, and Metro will require a 10-15 minute taxi, but it’s well worth it. Finally, in the spirit of open-mindedness and learning about other cultures, take the time to stroll down a few blocks from the hotel to visit Temple Square, the headquarters of the LDS (Mormon) Church. Here, you’ll be approached by young women on mission, eager to show you around the square and tell you about life in the church and the doctrine of continuing revelation. You’ll be staring at larger-than-life photos of the church’s current president, Thomas S. Monson, whom they consider to be a modernday “prophet, seer, and revelator,” as you listen to “recordings” of Jesus Christ. Honestly, it’s fascinating. They might even try to convert you, as they did me. When the girls asked me to join the LDS church, I told them, “Sorry girls, I can’t join. I am gay.” To this they replied: “That’s ok. We can get you help. And it’s okay to be gay. You just can’t practice it.” Luckily for me, I’ve had plenty of practice, much of it in Utah, unleashed.
To learn more about southern Utah, Monument Valley and Utah in general, visit utahscanyoncountry.com, navajonationparks. org, utah.travel jumponmarkslist.com
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Fitness
By TOM BONANTI
No More Excuses: Just Do It... Now! You could not have made a better New Year’s
diminishing results, and leave you bored and frus-
Resolution than to dedicate more time to achieving a
trated. Define your goals, change your workouts, and
fitter, healthier, more beautiful body. Now that we are
hire a personal trainer to help you come up with a
nearly finished with January, why are you still making
new routine. Try yoga, swimming, or any of the classes
excuses to put off going to the gym? Perhaps you need
offered at your gym or community center. Don’t be lazy
to be reminded that besides making you look better,
or shy. There are a myriad of opportunities to become
regular exercise can also prevent obesity, heart disease,
fit and healthy in sunny South Florida.
high cholesterol, hypertension, Alzheimer’s disease,
3. “I’ll put off exercising until it gets warmer.” While
and Type 2 diabetes. In addition to these bonuses,
you procrastinate, you also become fatter and more
many people who suffer from anxiety and depression
sedentary, and unhappy with yourself. There’s no time
have found that regularly working out can significantly
like the present to get up and get moving toward a
elevate their moods and boost their self-esteem.
new healthier lifestyle. Start with one morning power
Here are a few commonly held excuses for not exer-
walk or one yoga class after work. You’ll see just how
cising, and why you need to get over yourself and get
great you feel. And there’s no cure for those winter-
to the gym today:
time blue moods than stimulating and challenging activities. 4. “I can’t exercise because I have aches and pains and health issues.” You should never begin a new exercise program before getting a check-up from your doctor or health care professional. Sure, herniated discs, arthritis, high blood pressure, etc., are serious issues, but not impossible to deal with. For the most part, exercise that‘s done right can help you build flexibility at the joints and manage the pain of arthritis better than some traditional treatment programs. Regular training with manageable weights, yoga, stretching classes, and low impact
1. “I’m too damn busy to exercise.” Well, that just doesn’t hold water with me. You must make time for those things that matter to you most – your family, job, social life, etc. Your health is just as important as any of these. Schedule your work-
aerobic routines have been shown to decrease pain and increase overall fitness levels. As the New Year unfolds, don’t get left behind by friends and co-workers who have already embraced the fitness lifestyle. Stop making excuses to your-
outs into your daily activities and stick to it! Get up an
self. Just get up, get moving and join the fun today.
hour earlier and take a power walk before going to
Contact Tom Bonanti at TrainerTomB@aol.com for
work. Pack a gym bag and stop at the gym on your
more inspiration.
way home instead of going to “happy hour.” You must make time for those things that are important to you. Some of the busiest, most successful people I know are
Tom Bonanti is a certified personal trainer and owner of
also some of the fittest and healthiest as well.
Pump’n Inc Gym at 1271 NE 9th Ave, Fort Lauderdale. For
2. “Exercise is boring.” Maybe you are the one who is boring. Doing the same things every time you hit the gym will produce
more tips on how to get bigger beefier arms by Christmas, give me a shout at TrainerTomB@aol.com
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Nutrition
Rest and the quality of your sleep play a vital role in your all-around health. The impact sleep has in our daily life affects many areas and the people in it. Not only does the body internally react to too little or too much sleep, but the way you react with others in your environment is also impacted. When sleeping, the body’s physical and mental restorations take place, allowing you to feel refreshed and energized upon awakening. The amount of sleep recommended for optimal performance is 7-9 hours a day. However, there are many different variables for how much sleep a person really needs. Age plays a huge factor in this total. Babies and young children require nearly twice as much sleep as the average adult. This is due to the amount of growth hormones produced. Childhood growth spurts take energy, which needs to be recharged through sleep. As we age, the nature of sleep changes, with less time spent in the deepest stage of sleep. This is when sleep disorders start to arise. While much about sleep is still not fully understood, scientists know that the human circadian rhythms are established shortly after birth and are maintained by two internal oscillators that act as your body’s natural clock. Some of the body’s natural chemicals help us stay asleep, it is our diet that plays the most essential role. Because hunger can tend to disrupt sleep, having a light snack before bed can help promote restful sleep. It’s a delicate balance, however. Having too much food tends to disrupt digestive health and creates discomfort, leading to insomnia. Alcohol used in small amounts helps to initiate a more restful sleep. Be warned, however, that as alcohol is broken down and metabolized within the body, one’s sleep may become fragmented and less restful. Binge drinking does not incite a deep restful sleep as much as you may think. It actually creates the opposite effect, making the sleep less restful and fragmented during the deep sleep cycles. Other beverages that you consume can disturb your sleep as well. Drinks high in caffeine normally have an
By ANDY KRESS
adverse effect on your rest. Because the body builds up tolerance to caffeine, this is not true for everyone— particular heavy coffee drinkers. Most people who consume caffeine before bed have trouble sleeping. Tryptophan, on the other hand, is an essential amino acid that promotes dietary health and is a sleep inducer. It works by raising the levels of serotonin throughout the body, creating a natural sedative in the brain. This is one of the reasons foods or drinks with tryptophan are used as folklore remedies for restless sleep. A cup of warm milk or some hot caffeinefree tea with a spoonful of honey is guaranteed to help you get a few extra “zzz’s” the all-natural way. Because carbohydrates help facilitate the body’s ability to allow tryptophan to enter the brain, eating tryptophan-heavy turkey in a sandwich is a sleep-inducing combination. Likewise, herbs and spices are an organic alternative to help induce sleep. Valerian root is one of the most popular choices as a nighttime natural sedative. Most brew this in a un-caffeinated hot tea, along with other ingredients such as chamomile, lemon balm and peppermint. Many of our poor diet choices before bedtime also affect our sleep. Eating foods high in fat and spice causes sleep disrupting heartburn and indigestion. Ditto: High fatty foods and sugary caffeinated beverages that have a deleterious effect on the hormones in your body as well. Disrupting these hormones can and will throw off your sleep cycle. Couple that with the unsightly weight gain and possible obesity that such a diet produces, and you have a lose-lose combination. A healthy diet is the easiest way to ensure a good night’s sleep. Your body will thank you if you take the time to make healthy choices before you lay your head to rest.
Andy Kress is a nationally certified fitness trainer and nutritional counselor. He can be reached at 954-789-3930 or via email at andyfitnesstrainer@ gmail.com jumponmarkslist.com
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58 | mark magazine
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