NOMINATE SOMEONE TO BE IN THE NEWS Know of someone who should be in the spotlight? Nominate them to be in the news! Once a month, the Juneau Empire will be profiling a local community member for a segment called “People of Juneau.� These profiles will highlight Juneauites who add character and sunlight to our town. #PPLofJNU Name of person being nominated: _________________________________________________________ Reason for nomination: _______________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ___________________________________________________________________________________ Contact info for person being nominated: Phone Number: ________________________________________________________________________ Email Address: ________________________________________________________________________ Name of person doing the nominating: ____________________________________________ Contact info for person doing the nominating: Phone Number: ________________________________________________________________________ Email Address: ________________________________________________________________________ Other pertinent information: ___________________________________________________________ ____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ INSTRUCTIONS: Drop off this form, filled out, at the Juneau Empire building, 3100 Channel Drive, Juneau Alaska 99801. You may also email it to editor@juneauempire.com.
Healthy Lifestyle Challenge Thursday, April 12, 2018 • It’s not too late to get this week’s log on juneauempire.com
Brought to you by....
Congratulations to Week 11 Winner Mark Kalmakoff!
Mark has won a sweatshirt and water bottle from NC Machinery, a cutting board and small dry bag from Alaska’s Tobacco Quitline, a t-shirt and hat from Alaska Seaplanes, a t-shirt and hat from Sportsman’s Warehouse, a 1lb bag of coffee from Heritage Coffee, a 1-month membership to Pavitt Health & Fitness, a $20 gift certificate to The Dawg House, a $20 gift certificate to La Salsa, and a free-lunch wrap from the Sandbar & Grill. Come to the Juneau Empire M-F, 8AM-5PM with photo I.D. to claim your prizes.
TRIATHLETE BLOGS
By Victoria Oxentenko, avid triathlete, runner, certified triathlon coach and personal trainer, group
fitness instructor, and lover of fitness
You will find the following blogs personal and relatable, with a shared message of why fitness is so
important to not only your physical health but mental health as well. Preparing for any event takes dedica-
tion, drive, and most importantly a passion to succeed. Making and completing goals can carry over to all things in life, but always remember to enjoy the process, as that is what truly matters in the end. Blog #3: The struggles of balancing Fitness and a Social Life.
Training for triathlon or any event takes someone who is willing to forgo social events if needed.
Late nights, bad food choices, and alcohol can all impede on your performance as they will destroy your
training sessions and reek havoc on your body. But, we all need the comfort of our friends and family,
and when you can’t go to them, you must find ways to bring them to you. I have found a way to try to incorporate my social time and continue to focus on my training. I reach out to my friends and family and schedule treadmill dates, a perfect time to catch up on the move. I enjoy getting out in nature and breath-
ing in the fresh, crisp, Alaskan air. Scheduling dates with my peeps to cross country ski, hike, take a brisk walk on the trails, hit up a bootcamp class, sweat in hot yoga, or get our dance on at Zumba. Anything active that you don’t take too seriously and enjoy, can act as a social opportunity. Blog #4: Proper Nutrition is doable.
Now let’s talk nutrition. Meal prep, for me, is a must. Every other Saturday I dedicate a handful of
hours to making around two weeks’ worth of Mason jar meals that are each stacked with a healthy carb, veggie and protein. I make one giant mess of my kitchen and enjoy the process of creating my own nutritious meals. My most common Mason jar meal is a simple trio of sweet potatoes, roasted brussel
sprouts and chicken. These meals provide me healthy and affordable lunches and dinners, not counting some weekends as I enjoy going out and cooking in when I have time. I am a super foodie, my Facebook
feed is basically 90% food related, the rest are selfies of myself after a workout, (you know that’s you too, don’t deny it). I also prep all my breakfast meals for the week which is always 2 full eggs and a 1/2
cup of oatmeal, with a sprinkle of salt (I just love me some sod-I-YUM!) which I mix together and cook into a single pancake that satisfies my hunger and is easy to travel with. I must admit everyone I have told
about this lovely breakfast pancake, doesn’t like it, but I like it and what works for me might not work for someone else. Takeaway: find food that works for you and your body.
The struggle is real when the food cravings set in. So yes, a prepared meal can help in this situation.
But I’m still human and this girl will murder a bag of pretzels, or better yet, a bucket of popcorn chased down with a Coke Zero. Of course I take my training seriously, and I follow the 80:20 rule. I eat healthy
80% of the time but let me tell you nothing beats crunchy, salty, goodness, so bring on that 20%! I’m also not afraid to inhale some pizza. In fact, pizza is my go to pre-triathlon carbo load adventure. Now, “carbo
load” is code in triathlon speak for license to eat whatever you want. It’s funny that we all like to pretend
we need to carbo load but the truth is adequate muscle stores comes from weeks of proper nutrition before the event, but I’m still eating my pizza before the race, (enter mic drop).
For those who dare, here is a sneak peek at a week of my training schedule: Monday
Workout one: 2 miles easy run, 50 min cycle class, 1,000 meters of swimming drills (1 x 300, 4 x 75, 1 x 200, 4 x 50, 20 sec of rest between sets)
LET’S TALK ABOUT WHOLE FAMILY HEALTH With childhood obesity on the rise, encouragement of physical movement everyday is vital for our children’s future health. Parents can be the agent of change and together families should positively influence each other to participate in physical activity, make mindful choices, and encourage healthy dietary habits.These are all lifestyle changes which require thoughtfulness, preparation, and take time to achieve but they are also necessary for preventive self care and the health of future generations. Family social support is a powerful force in shaping children’s healthy behaviors. Parents can play a major role of shaping healthy behavior by displaying appropriate levels of physical activity, preparing nutrient-dense meals and snacks, and replacing sugary drinks with water. As a parent strive to make a goal of at least 30-60 minutes of physical activity (for the family) per day on most days of the week. As a family you could take a walk before school or before dinner, have a friendly bodyweight exercise contest, create an at home full body circuit using stairs, the couch, balls, & towels. Incorporate family swim night once a week, join a club such as Karate, come take a group fitness class, or meet with a Certified Personal Trainer to get on a family plan! Most importantly, make movement fun! At Pavitt Health & Fitness we are here to help you guide and coach you and your kids to health success! We are happy to work with families to provide coaching opportunities and provide ways to adjust daily schedules to accommodate physical movement and strategies to plan ahead for meals. We welcome ages 10+ in our gym to join you on your quest of health through physical activity. For those who are younger than 10 years old, we have a separate fun and safe space to wiggle out energy. Our indoor play structure provides the perfect environment for bone and muscle building fun!
Workout two: strength chest and back, 30 minutes Tuesday
Workout one: running drills: 4 sets of 9 min race pace with 5 minutes of recovery between each set
Workout two: strength & cardio (rowing drills with body weight strength exercises mixed in) 1 hour Wednesday
workout one: BRICK - start in the pool with 1,000 meters of swim drills (1 x 500, 5 x 100) , quick
change, head to the bike for 40 mins to include 12 sets of 1 min out of the saddle, head to the track
Keegan Carroll ACE Certified Personal Trainer & Health Coach Therapeutic Exercise Specialist Rock Steady Boxing Coach
for 1.5 miles of running
Workout two: Strength: legs 30 minutes Thursday
Workout one: running drills: 4 x 1 min hills, followed by 1.5 miles easy run ... repeat!
Workout two: strength & cardio (rowing drills with body weight strength exercises mixed in) 1 hour Friday
workout one: BRICK - start in the pool with 1,600 meters for time, head to the bike for 2 sets of 4 min easy, 12 min hard, 6 min harder! Then hit the track for 1 mile run Workout two: strength: biceps/triceps/shoulders 30 minutes Saturday
BRICK: 40 min bike / 30 min run / 20 min bike Sunday
Workout one: 90 minutes on the bike with strength sets in between. 10 sets: 6 minutes bike/3 mins strength
Workout two: hot yoga flow
789-5556 • 10004 Glacier Highway (next door to the Job Service) 24 HOUR ACCESS FOR MEMBERS Whether you are new to the gym or a seasoned veteran, our certified and experienced trainers can get you started by helping to establish fitness goals, workout routines, and the confidence to use the exercise equipment competently; and/or help get you to the next level of fitness that you want to achieve. FRONT DESK / WET AREA HOURS: M-Th 5 am to 10 pm • Fri. 5 am to 9 pm Sat. 8 am to 9 pm • Sun. 8 am to 9 pm
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Photo by Michael Penn | Juneau Empire
Elizabeth Price, Front Desk Customer Service Representative This is a monthly segment highlighting the staff of the Juneau Empire. Walk in the front door of the Juneau Empire, and you’ll meet Elizabeth Price. Call the Juneau Empire, and you’ll meet Elizabeth Price. Send a thank you letter? Elizabeth Price is the one who files it for the Neighbors page. Price, a Juneau-Douglas High School graduate born and raised in Juneau, is the face of her hometown newspaper for many people. The Empire is the center of community for a lot of Juneau residents, and “sometimes it can get really crazy busy,” Price says, but she always manages to fall back into a comfortable routine of hearing – and fixing – problems. Miss your paper? Elizabeth knows what to do. Need to take out a classified ad? She knows who can help. Need to talk to a reporter? She’ll be on the switchboard and pass your call to the right person. “You name it, I’ve probably heard it,” she says. It’s not always easy: Juneauites care about their newspaper, and if they think they’ve missed a day, they can get pretty upset. Elizabeth knows that, and she’s always ready with an answer. Sometimes, solving the problem is like finishing a jigsaw puzzle, but Elizabeth has been around enough to know how the pieces fit. Price has been at the Empire, off and on, for two years, but before figuring out how the Empire’s sprawling family works, she had plenty of experience with her own. Price has five sisters and one brother: All of her sisters still live here in Juneau. She also has almost 20 nieces and nephews, great-nieces and great-nephews. “If I’m not working or crocheting, I’m probably with the kids,” she said. Elizabeth can be reached during the workday at the Empire’s front desk or by calling 586-3740.
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