Hot Shots
Outdoor photography tips from a pro
Lights Out
Night Diving with Manta Rays
Holiday Travel
Surfing in Costa Rica Rafting in Brazil
Cold Climb
Conquer Chamonix Valley’s Ice Falls
The Ultimate Workout Program • Superfood Recipes • Gadget and App Reviews, plus more
THE GPS FOR EXPLORERS. _Manual and autolaps _Heart rate graph in real time _Heart rate limits _Heart rate zones in Movescount.com _Peak Training Effect & Recovery Time
_Highly responsive pace / speed (FusedSpeedTM) and distance from accelerometer integrated GPS _Chronograph _Track logging and analysis in Movescount.com _Full-featured GPS (SiRFIV chip)
_3D Compass _Barometric altitude _Temperature _Robust BuiltToLast casing _Water resistant to 100 m (ISO 2281) _Upgradeable with new functionalities
SUUNTO AMBIT You could call it a watch, but that hardly seems fair. Altitude, navigation, speed, heart rate, weather conditions – it’s all at your fingertips. Personalize your device, selecting just what you need to get the most out of your next adventure. The new Suunto AMBIT – conquering new territory with the world’s first GPS for Explorers. Fulfill your Ambition at www.suunto.com
through Movescount.com _Waypoint –navigation with GPS _Made in Finland _Rechargeable lithium-ion battery _Waypoint creation and storing in watch and in Movescount.com _Mineral crystal lens
_Location in multiple coordinate systems _Positive / negative display switch _User adjustable backlight _Watch settings in Movescount.com
Contents Speak Adventure Sports
CONTENTS Issue 1 December 2012
04 Editor’s Letter 05 Calendar of Events Travel 11 Beginner-Friendly Destinations
Discover the perfect vacation spots for learning a new sport this season.
Fitness 38 The Ultimate Full-Body Workout
Before you hit the slopes, hit the gym with this three-day workout designed to get you in peak condition for your next adventure.
Food 31 Superfoods for Super Performance These seven healthy and delicious superfood recipes will keep you full and fueled.
Gear 17 Photographing Your Sport Outdoor sports photographer Freya Fennwood shares tips on photographing your next adventure.
Gadgets 26 Tracking Progress
You might want these apps, websites, and electronics for your next outing.
Features 09 Rediscover the Thrills of Climbing‌on Ice
Chamonix, France proves to be the perfect spot for ice climbing.
15 Manta Ray Night Diving
Find out why the nighttime is the right time for diving in Hawaii.
30 Old Skills, New Sports Use what you already know to try something new.
48 Build Strength through Yoga
Yogi Natasha LaSpina tells us how yoga helped her recover from a knee injury and more.
50 Gary Connery
We had a quick chat with the daring wingsuit diver.
Speak Adventure Sports
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Editor’s Letter
Editor’s letter Venture Out
Rosemi Mederos
Speak Adventure Sports magazine is created by thrill seekers for thrill seekers. The staff at SAS knows the unmatchable rush of gearing up, heading out, pushing harder, sweating better, and doing what we set out to do plus more. Through this magazine, we aim to foster the global camaraderie that Bolster your muscle-building flows naturally between like-minded active adventurers. We protein stores with man-food at eagerly bring you reports of the latest in adventure sports its absolute and interviews with people making a difference outdoors. To help you achieve new heights, we pack our pages with adventure travel highlights, nutrition and exercise designed for active people, and reviews of cutting-edge technology, equipment, and apparel. Each issue is designed to help improve your performance every time you venture out and to motivate you to venture out more often.
New challenges drive the staff at SAS, and this inaugural issue is dedicated to the adrenaline-pumping sensation of a new challenge. This issue encourages you to discover ways in which the skills and knowledge you possess can be applied to a new adventure. Track your progress, surpass your expectations, and amaze yourself. Join us in what we hope to be a lifelong conversation by sharing your experiences with us and telling us what you would like to hear from us. Go further.
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Rosemi Mederos Rosemi.Mederos@SpeakMagazines.com
www.SpeakMagazines.com
Editor-in-Chief
Calendar of Events Speak Adventure Sports
Sydney to Hobart Yacht Race
Considered one of the most difficult yacht races in the world Sydney, Australia Starts December 26, 2012
HI-USA 56th Annual Christmas Bike Trip A 6-day 400-mile ride San Diego, California December 26–31, 2012
Midget Smith Pier Rat Challenge
Western Surfing Association Championship Tour San Clemente Pier, California January 5–6, 2013
Team River Runner Paddling Trip
Paddling, snorkeling, fishing, swimming, and more. The entire trip is wheelchair- and beginner-friendly. Florida Keys and Everglades January 13–20, 2013
Winter X Games
Action sport athletes from around the world compete Aspen, Colorado, USA January 24–27, 2013
Grenada Sailing Festival Work Boat Regatta Handmade, locally built work boats compete Port Louis, Grenada February 1–3, 2013
Winter Teva Mountain Games
Ice climbing, on-snow biking, telemark skiing, Nordic competitions, running, dog events, and an Ultimate Mountain Man/Woman combination event Vail Valley, Colorado February 8–10, 2013
National Conference of Wilderness Medicine
Conference for physicians and nurses on Wilderness Medicine Big Sky Ski Resort, Montana February 13–17, 2013
Hapalua: Hawaii’s Half-Marathon
There will be entertainment around the course, concerts and malasadas at the finish Honolulu, Hawaii March 3, 2013
Speak Adventure Sports
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Speak Adventure Sports
Subscribe
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Publisher SpeakMagazines.com
Contributors Speak Adventure Sports
Contributors Freya Fennwood
David Hamilton
Natasha LaSpina
Ronny Lindsay
Katherine Muñiz
Freya Fennwood is an adventure sports photographer based in the Pacific Northwest. Her work winds its way into her passion for sea kayaking, rock climbing, surfing, mountaineering, slacklining, and snowboarding, to name a few. Freya first knew she wanted to be a photographer when she was 16 years old as she hiked the Wonderland trial, which winds 80+ miles around Mt. Rainer. In 2010, Freya graduated from Colorado Mountain College with an AAS in professional photography. Her photographs have appeared in Men’s Journal, Sea Kayaker Magazine, and The Fly Fish Journal. Some of her commercial clients include First Ascent/ Eddie Bauer, NRS, and Pygmy Boats. Stock photograph is represented by Tandem Stills + Motion. Above all, Freya loves the wilderness, amazing light, and gourmet food in the backcountry.
David Hamilton doesn’t just write about adventure sports, his life is full of adventure too. Ever since he climbed atop his toy buckets as a six-year-old to see what was inside his stocking on Christmas Eve and ended up at the hospital with six stitches, he’s lived life the only way he knows how: pedal to the metal. A true risk taker at heart, David used to volunteer at a tiger rescue sanctuary and feed 600-pound tigers. In addition to writing for SAS, David is a nationwide TV sports personality, covering everything from football to motorcycle racing. He loves off-road racing, rock climbing, participating in any sport that involves the ocean, and pretty much anything where the sun, water, and the chance of getting injured are involved. (www. davidhamiltonmedia. com)
Natasha LaSpina teaches yoga at Synergy Center for Yoga and the Healing Arts in Miami Beach, Florida, and enjoys getting in touch with nature and the beauty of simple things we sometimes take for granted. She is also the Director of Operations for Senior Believers (www.seniorbelievers. com), a nonprofit organization that works with seniors to make lifelong dreams come true.
Ronny Lindsay is the head trainer at Da Factory (www. dafactory.com), a wildly popular CrossFit training facility in the United States known for its top-notch trainers and varied training programs. A lifelong athlete, Tae Kwon Do State Champion, and National Flag Football Champion, Ronny knows firsthand how to train to achieve winning results. Ronny will be releasing his Spartan within in a Super Spartan Race (www. spartanrace.com) in February.
Katherine Muñiz was born in Miami, Florida, and raised in Managua, Nicaragua. She lives in Miami, Florida with her husband and two children. She graduated from Florida International University with a psychology degree in 2010. She aspires to become a professor in literature and a published novelist. She is also the owner and chef of Why Wait? Eat Dessert First (www. facebook.com/ Eat Dessert First (www. facebook.com/ whywaiteatdessertfirst), an up-and-coming Miami-based bakery. Ever since becoming a mother, Katherine has devoted herself to preparing nutritious meals for her family.
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Feature
Rediscover The Thrills Of Climbing…On Ice
Rediscover the Thrills of Climbing… on Ice By: Benjamin Roussey
You may be an avid rock climber, but there are still some thrills of climbing that you are yet to discover. Imagine a landscape completely swathed in snow.
You just need to tie on the crampons and pick up an ice axe, and you soon will be soaring icy heights like a pro. Ice climbing is no less challenging than rock climbing and just as exhilarating. It’s you—your strength, fitness, and technique—against a seemingly unyielding wall of ice. Seasoned ice climbers readily agree that the thrill soon turns into an
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addiction. If you want to get a greater adrenaline rush from your climbing activity, try scaling a sheer ice wall, which might also be a frozen waterfall. It is a smooth curtain of ice that you will have to pick, poke, and prod with your ice axe to find your way up as you try to keep your balance by digging your cramponencased feet into the ice, hoisting yourself up slowly while tied to a rope. Like rock climbing, ice climbing is all about technique. Ice climbing is a sport for the true outdoor enthusiast, that is, one who cannot bear to be indoors even
when it is freezing outside and the landscape is buried under several feet of snow. It gives you the opportunity to be in the midst of nature, away from the crowds, and doing what you love most—huffing and puffing your way up a rock face. Some might scorn the idea, but you cannot keep a climber away from a slope.
Chamonix, France—a haven for ice climbers
Ice climbing anywhere in the world is fun and exciting, but it really becomes a sting (excuse the pun) in Chamonix. A haven for ice climbers from all over
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There are towering snowy peaks and sheer ice-clad rock faces all around, daring you to scale them. Of course, you will not back down from the challenge.
Feature
Photographs courtesy of www.icicle.co.uk
Rediscover The Thrills Of Climbing…On Ice
the world, this place has many ice falls and conditions vary here to suit everyone, from beginner to pro. If you are a rookie, then start at the La Cremerie, Argentiere. The rocks here have gentle gradients, some with only 45-degree slopes. There are three sites here, so you have different options which only make this area more enticing and enjoyable. After you have mastered the basic steps, you will want to test yourself on stiffer or steeper planes. Head out for the Col des Montets and Le Tour. The climbs here are loftier, the angles steeper, but you will be amply rewarded with mesmerizing icy and majestic views once you reach the top. Once you acquire a taste of ice climbing, it is indeed difficult to keep yourself in bounds, and more so if you are in Chamonix. The region is not only dotted with peaks and hills that are ideal to test your newly acquired skills but also flaunts breathtaking natural beauty. Nestled at the foot of the towering Mont Blanc, Chamonix stands for all that is beautiful about the French Alps. Pretty towns and villages nestled amidst the gently undulating plains and valleys covered in snow, great patches of forestland draped in a shimmering white blanket, and a barren and stark landscape made up of craggy peaks all around you—the views from up above are indeed fascinating. But one word of caution: In your enthusiasm to head out into the snow and scale an ice wall, do not forget to take an experienced local ice climbing guide along with you. Don’t be mistaken into thinking that you can find your way around and through
the ice falls if you have the terrain map in your mind. A blanket of snow will bury all landmarks and make it difficult to navigate. What’s more, the ice might hide crevasses. A guide from around these parts and familiar with the terrain will help you navigate your climb safely, better than a map or GPS device.
More to Chamonix than ice climbing
And no, it’s not just skiing either! Though popular as a skiing resort, there are actually loads of outdoor activities to indulge in when in Chamonix. After you have had your fill of scaling the icy heights, you can go husky sledging on the snow fields of La Vormaine, or go snowshoeing and enjoy hours of peace and tranquility in the lesser peaks of Chamonix. A day of fun-filled activities in Chamonix is capped off by an evening spent in the town square, browsing through the many swanky shops selling everything from quirky clothing to charming souvenirs, tucking into the famed French gastronomic fare, or letting your hair down at a local club. Chamonix has a heady cultural milieu, so you might even catch a music festival in full swing as you amble about the town. Congratulations, you have earned it. After spending some time confronting Mother Nature, the evening belongs to you.
A thoughtful balance
Chamonix has certainly come of age, from being just another pretty European skiing resort to becoming an ice climbing paradise with attractions aplenty to keep non-climbing family members entertained whilst the climber is away amongst the elements.
Icicle gives you inspirational mountain adventures In the winter months, the mountains and valleys are covered in a deep snowy blanket, and, as the temperatures fall, the streams and waterfalls freeze solid. Soon the tranquility of the snowy landscape is filled with the noise of the thwack of ice axes, the crunch of crampons, and the jangling of ice screws as the ice climbers scale the amazing frozen sculptures of ice. In the last few years, the popularity of ice climbing has exploded, and there are ice climbs of all grades from which to choose—from beginner to advanced. Chamonix valley is the center of the European ice climbing scene. Mountain guides can be booked either by the day or by the week for an action-packed holiday. Icicle offers ice climbing day and weeklong courses. All the technical equipment can be provided. For more details call Icicle’s UK office at 0845 058 98 78, visit their website at www.icicle.co.uk, or e-mail them at climb@icicleUK.com.
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Travel
Beginner-Friendly Destinations
Dawn Patrol Photo by Kelly Parmenter-Eck
Beginner-friendly Travel Destinations
By: David Hamilton
If this sounds like you, chances are that you want to do something fun and adventurous, you just don’t know where to start with the planning for the vacation of your lifetime. Well, you’re in luck. That’s what the publisher and editor of this magazine pay me to do. And, luckily for you, the winter months are actually the best time for beginners to try their hand at say, surfing in Costa Rica. Now I’ve got your attention! Instead of riding that couch all winter, let’s get busy planning a vacation where you can ride waves in the ocean.
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Surfing in Costa Rica
The lack of swell in the Southern Hemisphere during December, January, and February means smaller waves, which is perfect for adventurous rookies. Big enough waves that you’ll enjoy your trip and learn to surf in an exotic location, but still small enough so the paramedics won’t need to be called and you won’t end up drinking your weight in ocean water as you fall off your board. Speaking of the water, it is extremely warm compared to other parts of the
world, and surfers can enjoy waves on both the Pacific and Caribbean coasts, meaning theoretically, you could visit a different surfing locale each day during your vacation. Costa Rica is a beautiful tropical paradise, full of five-star resorts and simple bungalows on the beach, so every traveler can stay in the type of accommodations they prefer. In other words, you can live the high life at some swanky hotel or rough it beachside where you can hear the waves crash into the shore as you drift
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So, you’re sitting at home, reading this magazine, wishing that you could do something fun in the coming months instead of riding out the cold winter on your couch, watching football and gaining weight eating bean dip and Fritos.
Beginner-friendly Destinations
Blue Surf Instructors Photo by Kelly Parmenter-Eck
Some of the companies I’d suggest that you contact are the Blue Surf Sanctuary (bluesurfsanctuary.com) in Santa Teresa, and two UK-based companies that run trips in Costa Rica, Ticket to Ride Surf Academy (ttride.co.uk) and Errant Surf (errantsurf.com). Blue Surf are the ones who have not only the surf school mentioned above but also zip line canopy tours of the rainforest, yoga classes, and full body massages for your aching muscles after your surfing day is complete. Ticket to Ride offers surfing and a few cultural experiences, which is crucial so that you don’t get bored during their sixweek long surf academy based out of San José. Errant Surf operates out of Liberia, a city near both Ollie’s Point and Witch’s Rock.
Surf lessonsósafety first! Photo by Caroline Murphy
Family Surf Package Photo by Kelly Parmenter-Eck
Among the most popular and wellknown surfing spots in Costa Rica is Ollie’s Point, located in one of the most northern parts of the country. Tourists of all surfing abilities (and locals) come here not only for the challenging waves but also for the gorgeous views. Ollie’s Point features huge rocks coming up from the ocean that extend several hundred feet in the air to create a view like no other. Other places you may want to visit include nearby Witch’s Rock, and, a little bit further south, Playa Negra, Junquillal, and Playa Marbella, near the town of Paraiso on the Pacific side of the country. As any surfer can tell you, the waves are awesome in Costa Rica, but the infrastructure in the country, not so much. Winding roads through rough terrain make it hard to get from one
that everything is taken care of and squared away before you arrive in Costa Rica. The capital of Costa Rica is San José but that’s in the center of the country, so you might want to look into flights into Tambor or Liberia instead, since they are closer to the Pacific surfing villages.
Billabong All-Girls Surf Camp Photo by Kelly Parmenter-Eck
Now, back to the point of this article: Surfing.
surfing hot spot to the next, so it’s probably best that you go with a tour guide or set up your trip through a company that specifically focuses on surfing vacations. Otherwise, you’ll spend half your day driving to surfing locations instead of in your wetsuit out on the waves. There are many tour companies to choose from, and they range in price from a couple hundred bucks a day for a simple two-day trip to a $2,000 six-week long surfing and cultural extravaganza. But keep in mind that none of these prices include airfare, so you’ll have to schedule your own flights, and add that price into your overall budget for the trip. The options include guided boat tours, where a ship captain will get you to your surfing destinations via the water instead of the roads, and there’s even a Billabong-sponsored surf school in Santa Teresa, at the southern tip of the Nicoya Peninsula. Almost all of these packages have certain limitations, like length of stay or a minimum number of people who must book the trip for them to guarantee the advertised price, so it’s best if you contact the tour companies directly to make sure
Santa Teresa Surfer Photo by Caroline Murphy
off to sleep every night. Plus, when you aren’t out on the water, you can take tours through the rainforest and see many different species of wildlife in their natural habitat. Where else offers all this?
Travel
Surfing images courtesy of Blue Surf Sanctuary. Water rafting images courtesy of Brazil Eco Journeys.
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Travel
Beginner-Friendly Destinations
Water rafting in Florianopolis
If surfing isn’t your cup of tea (or energy drink, because let’s be honest, who drinks tea?), you’ve probably already moved on to another article in this great publication, but just in case you’re still with me, I’ve got another suggestion. Florianopolis. No, not Indianapolis. Do you really think I’d put a city in Indiana as a place for an exotic, action sports trip? Florianopolis is in Brazil. It’s the capital city of Santa Catarina and is located on Ilha de Santa Catarina. While the area is known for surfing, it’s also known for something else (in addition to its 42 beaches and gorgeous people): water rafting. The southern half of the island is mostly inhabited by local fishermen, but the northern half is a tourist paradise where Americans and Europeans come to vacation. And why wouldn’t they? The average low temperature for the months of December, January, and February is about 70 degrees Fahrenheit (21 Celsius), with the highs being around 84 Fahrenheit (29 Celsius). Many tourists come to lie on the beach, enjoy the sunshine, and so on, but if you’re reading this magazine, that isn’t what you’re looking for. You want action. You want adventure. You want to enjoy the sunshine, but want to break a sweat while doing it. Well, Florianopolis offers that too.
Obviously, there are many places in Brazil where you can go water rafting, but this one gets a big thumbs up from tourists, because you get to see so much of the rainforest, unspoiled beaches, and lagoons. Then, at the end of the day, head back to your bed and breakfast in Florianopolis, enjoy the nightlife, wake up the next morning, and do it all again, or go for a bike ride through the beautiful scenery. After researching the area, if this sounds like the type of trip you’re looking for but not the exact locale you were wanting, I suggest the Rio Jacare-Pepira in Brotas, about 1,000 miles from Rio de Janeiro. The river goes through town, and during your 12-kilometer rafting trip, you’ll experience everything from class 3 and 4 rapids to calm areas where you can relax until the next set of rapids come along. In the calmer portions of the river, be sure to watch the banks for wildlife. They’ll be watching you. What separates Brotas from other destinations is their special full moon nighttime rafting. If you’re at least 14 years of age, you can take a special night journey down the river once the sun sets. Don’t worry, the moon is bright enough for you to see where
you’re going and provides a once-ina-lifetime experience Other water rafting hot spots in Brazil include the Iguacu Falls in Parana and the rivers surrounding the peaceful village of Lumiar, in the mountainous region in the state of Rio De Janeiro. If you’re planning a trip to Brazil, I suggest you go within the next year. After all, the country will host the two largest sporting events in the world in 2014 (the FIFA World Cup) and 2016 (the Summer Olympics), so you want to get there and enjoy all that Brazil has to offer, without having to fight millions of tourists at the airport, for cabs, or for hotel reservations. If the Florianopolis water rafting trip mentioned above sounds like something you’d like to try, I suggest you begin your search with the Brazil Eco Journeys (brazilecojourneys. com). They seem to have their ducks in a row, so you can compare their prices with other companies that offer the same types of trips. As for Brotas, the city has put together a nice all-in-one informative website about all that the community has to offer, including the water rafting trips for which they are famous (brotas.info/index.html). Until next time, try to keep your surfboard and river raft facing the sky and your head above water. Check back next issue for some more suggestions from yours truly.
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Water rafting in Brazil Photo by Cidade/SANTUR
You can take a guided tour to nearby Santo Amaro de Imperatriz, and
journey down the Rio Cubatao. It’s perfect for beginners, because it’s challenging enough to get a workout, but safe because you have an experienced tour guide to help you navigate the currents.
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Front squats
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Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet shoulder-width apart. Rest a barbell on the fronts of your shoulders. 2. Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor but go deeper if this feels comfortable. 3. Rise to the start position along the same path by straightening your knees.
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Dumb-bell deadlift
Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet hip-width apart. Rest a barbell across the back of your shoulders or hold dumb-bells in each hand. 2. Take a giant step forward with your left foot and bend your left knee until your left thigh is parallel to the floor and your knee forms is at 90º. 3. Take a step forward with your back leg and keep going until you’ve finished all the reps.
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Muscles: quads, glutes, lower back, abs 1. Place a large dumb-bell on the ground in front of you. Stand with your feet double hip-width apart the way a sumo would before a fight. Bend at your knees and hips to bring your upper body towards the weights. Grab the weight with an overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weight back to the start position keeping your back straight through out the movement.
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Walking lunges
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Muscles: quads, glutes, lower back, abs 1. Place two dumb-bells on the ground in front of you. Stand with your feet shoulder-width apart. Bend at your knees and hips to bring your upper body towards the weights. Grab them with an overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weights back to the start position keeping your back straight through out the movement.
3 Reps: 8 Sets: 4 Tempo: 3100 Rest: 10 seconds
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Feature
Manta Ray Night Diving
Manta Ray Night Diving By: Heather Marie Stephenson
“Remarkable, memorable, unforgettable”—three majestic words that divers and snorkelers have used to describe one of the most famous ocean floor activities in the world, the Manta Ray night dive. especially one of the most unique creatures of all time: the Manta Ray.
According to KonaHonuDivers. com, the Manta Ray night dive and snorkel adventure is an unforgettable experience because of the various types of sea life that can be identified,
Manta Rays are known as one of the largest living fish in the world, whose wingspan can reach up to 26 feet—around the size of a moving truck—and weigh 5,000 pounds.
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Only the Kona Coast provides 190 Mantas, which is something that can always be bragged about on this dive and snorkel tour.
Though these Mantas are Rays, they do not sting. These dark, bat-like fish may look dangerous, but are actually considered to be one of the most gentle and graceful fish of the sea. Because of this, it is completely safe for Mantas and humans to be near one another. During this tour, both divers and snorkelers help feed the Mantas. Divers sit at the bottom of the ocean floor and shine flashlights up toward
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This popular attraction, also known as the Las Vegas of all night dives, shows onlookers how sea creatures party at night. This is a must-do Hawaiian adventure and has been known to spark compelling emotions through people’s hearts.
Feature
Photographs courtesy of KonaHonuDivers.com
Manta Ray Night Diving
the water surface as snorkelers shine lights down toward the ocean floor. This sunrise effect attracts plankton and other microscopic foods, which bring Manta Rays toward the light to feed. Since Mantas have no sense of smell, the cephalic lobes on top of their head help direct them to the location of their food. Along with Mantas, Hawaiian Flag Tail fish also swim toward the light to feed on plankton. Once the Flag Tail fish, also known as āholehole, appear in the rays of the lights, it is common for dolphins to swim toward them, which give divers a unique and intimate view of sea life. Once in a while, the legendary eel, known by the name of “Frank”, can smell the Flag
fish and he will also swim toward the shining lights. There are two options to choose from before embarking on this magnificent journey of sea life: the one-tank tour and two-tank tour. The most popular option that divers choose is the two-tank tour. This tour includes more diving time and the experience of a more fulfilling day of exploration. The boat leaves Honokohau Harbor between 3:30 and 4:30 p.m. for a guided reef tour before sunset, followed by the Manta Ray night dive in the afternoon. This five-hour charter includes a dive light, as well as snacks and beverages for the ultimate afternoon of diver recreation.
The second option, most preferred among snorkelers, is the one-tank tour package. This three-hour charter includes snorkel gear, wetsuits, snacks, and beverages. This unusual experience leaves snorkelers in awe as they look down at the sea life appearing before their eyes. This charter leaves approximately two hours later than the two-tank charter, allowing both charters to arrive back on land around the same time. Both charters allow the option of a video of the Manta Ray night diving tour. For more information on the Manta Ray Night Dive, visit www.konahonudivers.com.
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Photographing Your Sport
Photo: Freya Fennwood
Gear
By: Freya Fennwood
This photo was taken at Spouting Rock close to Glenwood Springs, CO. I stood in the back of this amazing cave as my friend Devon Barker rapped off the waterfall into the frozen cone of ice below. This image is a stitched panorama. Taking multiple shots and stitching them together, I was able to capture the breadth of the landscape and make the climber rappelling feel even smaller in comparison to his surroundings. Camera Nikon D300 at 1/90 sec f/11 Lens Sigma 10-20 mm f/4.0-5.6
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Sometimes I think I do too many sports. I have surfboards stacked behind my house, bikes crammed into my storage shed, kayaks hanging from the rafters in my garage, snowboards leaning against bedroom walls, and duffel bags of climbing gear stuffed into my closet.
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Photographing Your Sport
Photographing Your Sport the Click Elite Probody SLR Chest Carrier. I spent a few years climbing mountains and skiing with various setups from backpacks to shoulder bags. Finally I tried a Click Elite chest pack and my world changed. If you don’t have the money to buy a Click, take your camera bag and attach it to your climbing pack or backpack so that your camera is high enough on your chest that your
knees don’t hit it and that you can easily take your camera out. Rig it so it weights the pack instead of your neck or shoulders. Having your camera easily accessible at all times is one of the most important things you can do to improve your photography. You aren’t going to capture that rainbow behind the skydiver if your camera is buried in your backpack.
Photo: Freya Fennwood
The benefit of being an adventure sports freak is that I know what I’m shooting. Whether it’s a backcountry skier blowing through powder or a sea kayaker navigating rock gardens, the better you know your sport the easier it is to identify the most beautiful and powerful moments— the moments that define why we climb mountains or raft rivers in the first place. Know your sport. This is the most important step to getting great photos. You don’t need to be the best rock climber in the world (though that helps); you just have to love rock climbing and try to capture its essence. That said, there are some tricks that make capturing those heart-pounding images a lot easier.
Gear
Capture motion
When I’m shooting water sports, whether frozen or liquid, I like to convey a sense of motion in my images. A good rule of thumb: shoot fast enough to freeze water or snow in a way that the human eye can’t possibly see. Water droplets flying off a paddler’s blade frozen in mid-air give viewers a long glimpse of a moment that they usually only see for an instant. To get water or snow completely frozen, shoot at 1/1000 of a second or higher. To get some motion but keep the photo sharp, shoot around 1/300-1/700 of a second.. When choosing a camera, whether it’s a DSLR or a point-and-shoot, make sure it has a shutter priority mode where you can set your shutter speed and let the camera do the rest.
Change your point of view
Don’t stand at rest with your camera up to your eye. Climb on top of a rock. Hang off a cliff. Scramble on your knees. When I’m out on a shoot, I’m looking at the landscape around me and thinking about how I can change my point of view. Sometimes I look ridiculous as I try out high and low angles, close and far away from my subject, but it doesn’t matter as long as I get the best shot. Shooting from different angles is going to set your images apart.
Best piece of gear
The piece of gear that has improved my ease of shooting the most in the past few years is
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Gear
Photographing Your Sport
Photo: Freya Fennwood
This shot I captured while on a commercial shoot for NRS, Northwest River Supplies. They really wanted to see dynamic images. I was half submerged in the water wearing a dry suit as paddler Griffin Myers took a strong stroke, and I was able to capture the splash. Camera: Nikon D7000 at 1/640 sec f/5.6 Lens Nikkor 80-200mm f/2.8
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Photo: Freya Fennwood
A fun way to make dynamic images is to combine natural light with artificial. I set my camera on a tripod as highliner Florian Herla walked across the slackline, I exposed him with an SB800 flash. You can see me in the background in a blue jacket as I expose the Joshua trees. The 113-second exposure was long enough to capture some star trails, and the light pollution toward Los Angeles made the rocks and trees in the background become silhouetted. Camera: Nikon D7000, Exposure 113 sec f/10 Lens Sigma 10-20mm f/4/0-5.6
Photographing Your Sport
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Cover Story
Rebecca Romero
Rebecca Romero:
By: Rosemi Mederos 21
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Romero celebrating her gold medal in 2008
Olympic Champion, World Champion, Ironman
Rebecca Romero
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The unstoppable Rebecca Romero says she wants to train you. You’re an incredibly accomplished athlete, and you’re working toward your MSc in Exercise and Nutrition Science. What is the motivation behind your athletic and academic achievements? Motivation came when I was told that I had the talent to be a good athlete, and that didn’t really come until I was 17 and I started rowing. For me, it’s about fulfilling my potential and seeing what my limits are as an athlete. I always set hard targets. I push myself hard. You know that you want to achieve the dreams and targets you set yourself, and that’s the important thing. You know what has to be done to get there. If you don’t do it, then you
won’t get there. In my studies, I want to make myself as well qualified as I can to develop a future career, and I know I have the potential to do it, so that’s where I get on and do it. What techniques do you find most helpful for staying on track when you’re training? Being an Olympic athlete, you have a focus of the Olympic Games being the big target, and you commit to that four-year Olympic cycle. If it were just that one race, it would be hard to keep on track. You learn that it’s a gradual build up, and you break it down into smaller components. I had a World
Britain wins silver in the women’s quadruple sculls in 2004
After earning an Olympic silver medal in Athens in 2004 and a World Championship gold medal in 2005, a back injury forced Rebecca Romero to retire from rowing. Then in 2006, with less than three years to prepare and no experience in the sport, Romero began training as an Olympic cyclist. In 2008, her bold decision and hard work earned her an Olympic gold medal and two World Championship gold medals in cycling. Now in 2012, Romero, the first British athlete and second woman to medal in two different sports at a summer Olympic Games, took the Ironman challenge. I caught up with Romero a few weeks before her Ironman debut.
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You made a really big decision when you switched from rowing to cycling. What were your major challenges?
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The hardest thing was to make the decision to go for it. I had no experience, no performances, absolutely nothing. To say I’m going to commit to trying to do something that’s not really been done before, and do it very publicly, was a hard decision in itself. I didn’t want to look back with regrets. I’d rather fail at it and look stupid, but know that I couldn’t have done it. You don’t know what you can do, so why not give it a go? I had two-and-a-half years from when I first started. It was really being condensed to a very short space of time, which I think played into my hands in that it forced us to make sure that we were working optimally. An athlete can be trained to a very elite level, but it’s not necessarily transferable to another sport. I had to work on my physical and mental weaknesses; I had to turn them into my strengths.
What skills were transferable from rowing to cycling? I laid a big foundation in place with the years of training in rowing and the fact that it was an enduranceand power-based sport. All the skills I learned from going to a big competition were in place, and other things, like communication skills and working with teammates, support staff, and coaches. It’s an elite world that I had already been a part of and had experienced. It was more sport specific skills that I had to develop. Now you’re training for Ironman. What have you found to be the best thing about training as a non-funded athlete for the first time? It makes it so much easier, because there isn’t the pressure where you’re training to be the best in the world and you’ve got to be of medal standard. When you’re chasing an Olympic dream, it becomes your whole life, you put everything into it.
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Championship event every year, so you break it down into working for a one-year cycle. Then you break that down into smaller, specific blocks of training, and you might break that down into a weekly plan. It’s a lot of small cycles of planning performance improvement and being really smart in your approach to things. It’s not necessarily about being the person who can put in the most hours. When it comes to physical training, people are generally on a level playing field. What separates first, second, third, fourth, and fifth place athletes isn’t who trained the most hours. There’s a limit to how much you can train. Plan things effectively. Be brave enough to explore different ways of doing things. Work on your ability to handle different things. Get into the habit of making good decisions.
In 2008, after winning Olympic gold
Rebecca Romero
Finishing her first Ironman
Cover Story
Rebecca Romero Now I have other projects going on. The result and performance is not as important, which takes pressure off. Also, with triathlons there is a variety in the different disciplines. If you have to do two training sessions in one day, it doesn’t feel as bad when you do two different sports as opposed to getting in a rowing boat or on a bike and doing the same thing two or three times a day. What’s nice and fresh and new about it is that I’m around your everyday athlete now, so it’s people who enjoy it in a different way. They do it because they want to be doing it. It’s how I started off doing sports—for the fun of it. How has your training plan changed now that you’re doing sports on a part-time basis? I think it’s about time efficiency. I don’t have all day to fit in the sessions that I need to do. It might be that I have to start earlier in the morning or think about how to get an effective training in a shorter amount of time. How do you overcome any fears or self-doubt that may crop up when you start a new sport? Looking back to past experiences gives me confidence. I thrive on fear of the unknown. I think, well, what’s
the worst that could happen? The most fearful experience of my career was during the Olympic Games in Beijing, before I raced for my gold medal. If I can get through that, then I can get through anything else. I had to be realistic and not let any fears overcome me, because that’s not constructive. The big thing I told myself when going to race in the Olympics was that it’s just a race. If you get fearful or nervous, then it impacts the enjoyment of what you’re doing, and when you train and put all your time and effort into something, you don’t want, at the last minute, to have it destroyed by something as small as fear. Do you think that there is going to be anything in your life again that will be as consuming as the Olympics? Probably not. One of my aims for the future is to make sure that I have a good balance in my life with my career, family, and hobbies. Everything I’ve done is about being defined as an athlete. I’m lucky that my hobbies became my job, but I want to move away from being an athlete to experiencing different things. I don’t think I will throw
Cover Story
myself at something in as severe a way as the Olympics. It’s a once-in-alifetime opportunity. It’s one of those things where it’s all or nothing. What’s next for you? I’m hoping to get through this Ironman event. I’m not aiming for anything big at all; it’s just that personal achievement and the experience in that sport. So, I’ll get through that and finish my Master’s. I’m setting up a sports consulting agency for amateur athletes who take on an endurance sport. They might do it on a regular basis, or it might be someone who decides that they’re going to do something new. They want to get fit and take on a sporting challenge. There’s no reason why your everyday person can’t implement elite training into their own sports experience. Final question: name your dream triathlon. What three sports would you like to combine? That’s a good question. Rowing, cycling, and in-line skating. Read Rebecca Romero’s detailed account of her Ironman UK 2012 experiences here: www.rebeccaromero.co.uk/blog/
Romero’s Results are in! Ironman World Championship 2012 times
Swim: 1:21:58 Bike: 5:25:50 Run: 4:41:09
During the cycling portion of her Ironman debut
Romero placed 46th in the female 30-34 category
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Tracking Progress
Gadgets
By: Phil Hatfield
Tracking Progress
Social networking, apps, smartphones. Not words we would necessarily associate with adventure sports. True, we may have mastered the art of navigating through online app stores and successfully lost several hours of our day to Facebook, but when it comes to utilizing Internet technology as a training aid, many of us are still in the dark. To help you get started (and to prove that merging mobile technology with adventure sports involves more than playing Angry Birds in a tent), we’ve compiled a selection of apps, websites, and gadgets to assist you in getting the most out of your chosen activity, whether it be on the trail, in the snow, or under the sea.
Apps The apps below fall into two main categories: training aids to help you progress at home and real-time aids, such as forecasting or navigation. ViewRanger Outdoors GPS Open Transforms your phone into a GPS to plot routes and set waypoints in real time. (iPhone and Android, Free) iHoldBreath One for the freedivers. Probably the best looking breath-hold training app out there. Usual stopwatch functions, but also includes dive tables and a training plan. (iPhone, $2.99; for Android, try Unaerobic Apnea Trainer for free or Breath Holding Trainer for $0.99) Navy SEAL Fitness OK, so we aren’t all special force material, but that doesn’t mean you can’t utilize this handy fitness aid, which gives away many of their workout plans. Set
detailed fitness targets and train like a pro. (iPhone, $1.99; for Android try the US Navy SEAL Fitness Guide for $0.99) Mammut Safety App Excellent avalanche warning app. Details hotspots and is able to pinpoint your position and alert the emergency services should an accident occur. Don’t head off piste without it. (iPhone, Free; for Android try SnowSafe for free) IOS Snow Report Excellent snow and weather forecasting with added features, such as ski lift times and trail maps for many resorts. (iPhone, Free; for Android, try Ski & Snow Report for free)
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Gadgets
Tracking Progress
Websites While most apps will run happily outdoors on a 3G signal, things like lengthy training articles, discussion forums and gear shops are best accessed via a PC or Wi-Fi (either way near some form of civilization). Websites have the advantage of being able to cover all these topics and more, so we’ve picked five of the best to get you started. www.deeperblue.com Freediving and spearfishing site. Lively forum, wellstocked shop, and in-depth articles covering everything from apnea training to cooking your spearfishing catch. www.sleepmonsters.com Adventure racing hub. Race calendar, training tips, and access to the SleepMonsters community. www.summitpost.org Busy climbing and trekking
site. Especially good for nonbiased reports on summit conditions and weather. www.trailrunningsoul.com Pretty much everything you could ever want relating to trail running—forum, training tips, and gear reviews, to name but a few. www.trekkingforum.com Global trekking community; an excellent source for checking those last-minute trip details.
Of course, Internet technology isn’t everything. Some of us need toys as well as tech.
Gadgets Today’s outdoor pursuit gadgets are still as cool as they always have been, with the added advantage of being incredibly handy to have around. Check out our top five.
Garmin Forerunner 410 This one’s definitively on my Christmas list. Watch, GPS
Thermic Sole Heated Insoles If you’re partaking in a sport that involves a lot of waiting around (belaying an ice climber, for example) these are an invaluable source of foot-warming pleasure. (www.thermic.com; prices starting at $40) HangAir Drying System Super portable wetsuit drying hanger. No more damp suits on those cold winter mornings. (www.wetsuitwarehouse. com; prices starting at $55)
Now you have some new training ideas to help up your game. Take care and good luck!
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GoPro HD video and photography camera comes in a shock resistant, waterproof housing. The absolute musthave gadget, and arguably the best small camcorder for outdoor adventures. (www.gopro.com; prices starting at $129.99)
tracker, training station. Logs your route, time, distance, even calories, and produces a “virtual partner” time for you to run against, with wireless USB data transfer option. (www.garmin.com; prices starting at $249.99)
Photo: Rosemi Mederos
Freeloader iPhone died midway through a rest stop weather check? No prob. The Freeloader is a highly portable, lightweight solar charger, compatible with most devices. Strap it to your rucksack for on-the-go charging. (www.freeloadersolar.com; prices starting at $29.99)
Gear
COPYRIGHTŠ SALOMON SAS. ALL RIGHTS RESERVED. PHOTOGRAPHER: GRANT GUNDERSON. SKIER: CHRIS RUBENS. LOCATION: MT. BAKER, WASHINGTON.
Photographing Your Sport
DESIGNED FOR FREEDOM Rockered liberation. Along with our most playful Rocker2 collection yet, we create everything to enable the most liberated mountain experience possible. See more at salomonfreeski.com
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09
Old Skills, New Sports
By: Benjamin Sarver
Action sports can be intimidating; there is no doubt about that. After all, they wouldn’t be very adventurous if there wasn’t a little risk. Just a few minutes of watching the X Games may have you thinking, I’ll stick with the sports I know, thank you! But finding an adventure sport that suits you may be easier than you ever imagined.
Conventional athletics may differ in many ways from the likes of rock climbing, surfing, or parkour, but the basic skills inherent in common sports consistently overlap with their extreme cousins. Maybe you can’t teach old dogs new tricks, but you can certainly teach new ways to use old tricks! Whether you are a gym class hero, an all-star, or somewhere in between, a sports background means that there is an adventure sport that’s right for you.
Photo: Gustavo Aviles Pinky Gomez from Miami’s Vice City Rollers
Take a look at the chart below to discover how some of the generic skills that you’ve already honed can be converted into action sports glory. Athletic Skill
Spectator Sport
Adventure Sport
Explanation
Balance
Football, Hockey, Golf
Roller Derby, Surfing, Snowkiting
Whether your balance comes from trying to stay on your feet after being hit by a 250-lb linebacker or hours spent honing that perfect long drive, it will serve you equally well on roller skates, a board, or while being pulled up and down a frozen mountain by wind.
Hand-eye Coordination
Basketball, Baseball, Tennis
Parkour, Jai Alai, Motorsports
It takes a lot of hand-eye coordination to catch, throw, shoot, and hit various balls. That same coordination allows free-runners to jump from building to building and Jai Alai players to handle the incredibly high velocity of the pelota. Not to mention the way it helps prevent 200-mph car crashes.
Endurance
Rowing, Swimming, Soccer
Triathlon, Free Diving, Canyoneering
Triathletes are some of the most conditioned athletes in the world, competing in extreme endurance races like the Iron Man. Similarly, free divers must condition their lungs and muscles to perform with minimal oxygen. And you certainly don’t want to run out of energy while rappelling down a waterfall on a remote canyon wall.
Reaction Speed
Baseball,Volleyball, Lacrosse
Street Luge, BASE Jumping, Water Rafting
Baseball hitters have less than half a second to react to a 90-mph fastball, which comes in hand y in street luge where you are the projectile. At those speeds, street lugers must make split-second decisions, just as BASE jumpers have to quickly pull their parachute cords, and rafters must avoid large rocks visible only seconds before possible collision.
Leg Strength
Rugby, Soccer, Football
Mountain Biking, Rock Climbing, Snowboarding
Many common sports require powerful legs. All the squats you did to prepare for them will also help you power up and down a mountain on a bike, scale a rock wall, or zip around a roller derby track as you repel the hardest blows the competition can muster.
Upper Body Strength
Wrestling, Water Polo, Boxing
Paragliding, Stand-up Paddle Boarding, Ice Climbing
The time you’ve spent sculpting your guns can be put to significant use in the adventure sports world.You’ll need sturdy arms to haul in a massive marlin. Also, stand-up paddle boarding requires a powerful stroke of the paddle. And finally, rock climbers must be ready to hold up their full weight from tiny hand holds.
Photo Credit: Rosemi Mederos Pro Boxer Tracy Rollins Jr. at Angelo Dundee’s 5th Street Gym in Miami Beach
Old Skills, New Sports
Feature
This is by no means an exhaustive list, but simply a small sampling of the possible pursuits to which your already-developed skills can transfer. While many of these activities take years to perfect, the generic abilities that you’ve added to your repertoire over the years are more than enough to give you a jump start into the wide world of adventure sports. So expand your horizons and utilize your talents to try something new and challenging!
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Food
Superfoods For Super Performance
“Superfoods” have a high content in several nutrients and are high in phytochemicals. Phytochemicals are nonessential plant chemicals with protective and disease preventive properties. Phytochemicals are a protective source in plants, but
they may also help humans against many diseases, such as stroke and cancer. According to Latin American general practitioner Dr. Mauricio Garcia, eating one superfood with each meal of the day more than completes our daily intake of nutrients. That being said, here are seven recipes that can be altered to use what you have on hand, as long as you’re substituting one superfood for another similar superfood.
By: Katherine Muñiz
Sunshine on a Plate
- 1/3 cup fresh cilantro, chopped - 1/3 cup grape tomatoes, diced - 2 tablespoons freshly squeezed lime juice - salt and pepper to taste
Preparation time: 10 minutes Cooking time: 5 minutes Serving size: 2
Salmon
Mango-avocado salsa on top of salmon
Ingredients: Avocado salsa
- 1 medium avocado, peeled, pitted, and diced
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- 2 salmon fillets - 2 tablespoons olive oil - salt and pepper to taste
Instructions:
1) Warm a medium-sized pan with oil over medium-low heat.
Season the salmon with salt and pepper according to taste. Raise the heat to medium-high and place the salmon in the pan, and cook for about 2 minutes on each side or until it breaks off easily with a fork. Set aside. 2) Combine all the avocado salsa ingredients in a bowl. Toss to combine. 3) Place salmon on a plate and the salsa on top. Enjoy!
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Mango-avocado salsa on top of salmon Photo: Christine Prieto
.8 - 357 ries 18.8 g o l a C 2.7 g l Fat Tota ed Fat - t - 3.7 g t a g a F r u d Sat turate Fat -10.0 unsa turated .1 mg ly o P 8 a g ol - 3 ouns Mon holester 191.9 m mg C m 7.4 u 5 i 0 d 5g 1 o S - 16. ssium rate Pota arbohyd r - 6.2 g lC ibe Tota ietary F - 3.2 g D rs g a g u S 33.7 ein Prot
Superfoods For Super Performance
Food
Calories Total Fa - 349.6 t - 20.3 g Satura Polyunsa ted Fat - 4.8 g tu ra ted Fat Monoun 4.9 g satura Choleste ted Fat - 8.0 g rol - 85 m Sodium - 144.6 m g Potass g Total Ca ium - 702.7 mg rboh Dietary ydrate - 12.2 g Fiber Sugars 5 - 1.7 g Protein .1 g - 28.2 g
Oh-ME-GAh! Sweet Grapefruit Juice!
Ceviche on top of sweet potato Preparation time: 10 minutes Cooking time: 40 minutes Serving size: 4 - 1 pound mackerel - 1 cup red onion, cubed - 3 tablespoons cilantro - salt and pepper to taste - ½ cup grapefruit juice - 1 medium-sized sweet potato
Instructions:
1) Preheat oven to 350 F. Pierce the sweet potato with a fork, wrap in aluminum foil, and place in the oven for 35-40 minutes. 2) Cut the mackerel into half-inch chunks. Combine in a bowl with red onions and cilantro. Add salt and pepper to taste.
Ceviche on top of sweet potato Photo: Christine Prieto
Ingredients:
3) Pour in grapefruit juice, and let stand for at least 5 minutes. 4) Once you take the sweet potato out of the oven, let it cool before handling.
Two-fold Super Green
5) Remove skin and cut the sweet potato into quarter-inch thick slices, then cut it into quarters. Place on a plate and put the ceviche on top. Enjoy!
Calories Total Fa - 290.3 Saturate t - 10.1 g d Fat -5.4 Polyunsa g Monoun turated Fat - 0.5 satura g Choleste ted Fat - 3.0 g rol - 32.4 g Sodium - 306.3 g Potass Total Ca ium - 233.8 g rboh Dietary ydrate - 32.8 g Fiber Sugars - - 2.5 g Protein 2.7 g - 16.2 g
Kale-broccoli-sausage lasagna Preparation time: 20 minutes Cooking time: 40 minutes Serving size: 12
- 2 cups Italian sausage, removed from casings and crumbled - 2 large onions, thinly sliced - 1-2 bunches kale, thick stems removed - 2 cups broccoli - 4 garlic cloves, minced - salt and pepper to taste - 1 package lasagna noodles - 1 cup cherry tomatoes, halved - 3 cups ricotta - 1 cup mozzarella cheese - ½ cup Parmesan cheese
Instructions:
1) Preheat oven to 400 F. Cook lasagna noodles according to package. Leave noodles a little harder than al dente. 2) In a medium-sized pot, cook sausage on medium heat for about 5 minutes or until browned. Add onions for another 5 minutes, and then add
Kale-broccoli-sausage lasagna Photo: Christine Prieto
Ingredients:
garlic and cook an additional 5 minutes. Remove from heat. 3) Add kale, broccoli, and half a cup of water in a separate medium-sized pot. Add salt and pepper. Cover and cook on medium-low heat for about 10 minutes or until the broccoli is tender. Drain and, once cool, chop the kale and broccoli. Add to sausage mixture.
4) Drain and rinse the lasagna noodles. 5) Layer the noodles at the bottom of a 9-by-13-inch baking dish. Create layers of the ricotta, tomatoes, sausage mixture, and noodles. After you add the last layer of noodles, add the mozzarella. Sprinkle with Parmesan and bake until golden (about 40 minutes).
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Superfoods For Super Performance
Sesame and black pepper pan-seared tuna with spinach salad Photo: Christine Prieto
Power Powder Salad
Sesame and black pepper pan-seared tuna with spinach salad Preparation time: 30 minutes Cooking time: 5 minutes Serving size: 1
Ingredients: Spinach salad
- ½ cup spinach - ½ cup beets, thinly sliced. - ¼ cup red onions, thinly sliced - 2 tablespoons cilantro - ¼ carrots, thinly sliced - ¼ cup Asian salad dressing
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Calo Total ries - 572 .7 Fat Sa Polyu turated F 28.6 g a n t Mono satura ted F 3.8 g unsa Chole turated F at - 3.4 g a Sod sterol - 0 t - 17.0 g Pota ium - 115 .0 mg s .5 s ium Total 185 mg Ca Dieta rbohydra 4.6 mg te - 4 ry F Suga iber - 23.2 6.9 g r s g Prote - 7.4 g in - 4 3.6 g
Avocado and green bean dip - 1 hash avocado - 1 can small green beans - 1 tablespoon lime juice - salt and pepper to taste - 2 teaspoons cumin
Tuna
- olive oil - black pepper to taste - sesame seeds to taste - 1 tuna steak
Instructions:
1) Spinach salad: Toss together all ingredients with Asian dressing. Set aside. 2) Avocado and green bean dip: Remove skin and pit from avocado. Blend
together avocado, green beans, salt, pepper, and cumin in a blender until smooth. Set aside. 3) Tuna: Add pepper and sesame seeds on a flat plate. Spread out evenly. Roll tuna in the pepper-sesame seed mixture. Heat oil in heavy skillet over medium-high heat. Add tuna to skillet and sear until cooked to desired doneness (about 3 1/2 minutes per side for medium). 4) Bring each component together in an Asian-inspired salad. Enjoy!
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Food
Food
Steak with black soy beans and quinoa Photo: Christine Prieto
Superfoods For Super Performance
Calories Total Fat 1093.3 Saturate - 40.7 g d Fat - 6.8 Polyunsa g Monounsa turated Fat - 3.4 g turated F at - 17.0 Choleste g rol Sodium - - 129.3 mg 2 3 1 .2 mg Potassium - 958.4 m Total Car g bohyd Dietary F rate - 96.6 g iber - 13.0 g Sugars 3 Protein - 2.1 g 74.9 g
The Clean Rumba
- 1 can black soy beans - 6 tablespoons red cooking wine - 1 teaspoon lemon juice - ¼ cup sugar - ½ tablespoon cilantro
Preparation time: 15 minutes Cooking time: 10 minutes Serving size: 2
Instructions:
Steak with black soy beans and quinoa
Ingredients:
- olive oil - 2 palomilla or beef loin sirloin steaks - salt and pepper - ½ cup cooked quinoa
1) In a medium-sized pan heat oil on medium-high heat. 2) Season steaks with salt and pepper on both sides. 3) Once pan is hot, add steaks. For medium-rare, cook for 4-5 minutes each side or until it reaches an internal temperature of 130 to 135 F.
Medium: 5-7 minutes each side (14045 F) Well: 8-10 minutes each side (165 F) Once steaks are cooked, set aside. 4) Cook quinoa according to package. 5) Pour the canned beans into a medium-sized pot over medium heat. Once beans are warmed through, add cooking wine, lemon juice, sugar, and cilantro. Stir constantly for about 10 minutes, so that the sugar can melt. 6. Plate steaks, quinoa, and black soy beans. Enjoy!
Tri-Berry Mint Berries and mint smoothies
Preparation time: 5 minutes Serving size: 4 - ½ cup frozen strawberries - ½ cup frozen blueberries - ½ cup frozen raspberries - 1 banana - 2 teaspoons mint leaves - ½ cup plain yogurt or soy yogurt - 1 cup milk or soy milk - ½ cup ice cubes
Instructions:
1) Blend together all ingredients until the desired consistency is reached. Add more ice cubes if smoothie is too runny.
Berries and mint smoothie Photo: Christine Prieto
Ingredients:
Calories Total Fat 82.1 - 2.1 g Saturate d Fat - 0.2 Polyunsa g tu Monounsa rated Fat - 0.6 g turated F at - 0.3 g Choleste rol Sodium - - 0.0 mg 3 9 .9 m g Potassiu Total Car m - 159.8 mg bohyd Dietary F rate - 16.2 g iber Sugars - - 3.3 g 7 Protein - .7 g 7.1 g
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Superfoods For Super Performance Superfood Groups
Examples
Nutritional Value
berries
acai blueberries strawberries raspberries
Pigment-related nutrients like anthocyanins.
nuts
almonds cashews peanuts walnuts
Excellent source of protein, vitamin E, omega-3 fatty acids, fiber, and several different types of minerals.
citrus fruits
grapefruit lemons limes oranges
Contain healthy sugars, fiber, potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, and a variety of phytochemicals.
oily fish
mackerel salmon tuna
In addition to their high content in other nutrients, oily fish are full of omega-3 fatty acids. Consuming omega-3 enriched food is important in preventing skin deteriorations and other illnesses.
vibrant colored vegetables
green: broccoli, green peppers
High in antioxidants: lutein, querecetin, cathechins, ellagic acid, flavonoids
Calo Tot ries - 65 Satu al Fat - 4 4.2 rated 6.5 g Poly F Mono unsatura at - 23.9 t g ed F unsa Chole turated F at - 3.3 g at - 1 stero 3.9 g Sodiu l m - 1 - 5.8 mg Po Total tassium - 0.3 mg 729 Ca Dieta rbohydra .4 mg te ry Fib e r - 10 76.7 g Suga .5 g r s 5 Prote 4 in - 1 .0 g 0.9 g
Oh, Chocolatey Yeah!
orange: orange sweet peppers, sweet potatoes purple: beats, purple potatoes red: red onions, red sweet peppers
yellow: spaghetti squash, yellow sweet peppers legumes
black beans black soy beans chickpeas pinto beans white beans
One serving of legumes contains your daily dose of protein. Legumes also contain folate, phosphorus, potassium, iron, zinc, and calcium. They are rich in antioxidants and phytochemicals.
whole grains
barley brown rice quinoa
Like legumes, most whole grains contain your daily dose of protein in one serving. Whole grains also contain phosphorus, fiber, calcium, and other vitamins and minerals.
bonus
dark chocolate
Dark chocolate is full of antioxidants, which makes it a great snack. It also includes a healthy dose of protein, calcium, magnesium, and phosphorus.
Prep Time: 30 minutes Serving size: 8
Ingredients:
Instructions:
1) Melt chocolate in a double-boiler and add cinnamon. 2) Line parchment paper on a baking sheet. Combine melted chocolate and nuts. Spread mixture on lined baking sheet. 3) Refrigerate for 20 minutes or until set. 4) Cut into squares and enjoy!
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Phytochemicals: resveratrol, pterosilbene, Other nutrients: vitamin C, fiber, and betacarotene.
white: cauliflower
Dark chocolate nut bark
- 16 oz dark chocolate - a dash of cinnamon - 1 ½ cups of your favorite nuts (e.g., almond, hazelnuts, cashews)
Antioxidants: querecetin, catechins, and ellagic acid Phytochemicals: pterostilbene
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Dark chocolate nut bark Photo: Christine Prieto
Food
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©2013 Wilson Sporting Goods Co.
Feature
Red Bull Flugtag Visits South Florida
Photos: Rosemi Mederos It’s not every day you see a pink gorilla fall of a space shuttle, which is the kind of flugtag moment that makes Red Bull Flugtag a popular attraction around the world.
Red Bull Flugtag Visits South
Florida By: Rosemi Mederos
When the world famous Red Bull Flugtag came to Bayfront Park in Miami on November 3rd, your editor was there—camera in one hand, Red Bull can in the other.
The machines, which are intended to fly, are usually launched off a pier about 9.1 meters high. Eligible homemade crafts have a size limit of 10 meters and a weight limit of150 kg. Teams are required to perform a short skit set to music before their launch. Although flugtag is German for “flying day,” most crafts launched at Red Bull Flugtag events fall straight down. Fortunately, judging is based not only on flight distance but also on creativity and showmanship. Among the Miami judges for Red
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Bull Flugtag 2012 was BMX dirt jumper and X-Games competitor, Corey Bohan; the extraordinary young surfer, Evan Geiselman; professional golfer and LPGA champion, Lexi Thompson; and Audrina Patridge of MTV’s “The Hills.” Forty teams competed in Miami’s Red Bull Flugtag 2012, and the contraptions ranged anywhere from a tiki hut to a six-foot tall cake to a giant Angry Bird. While most machines didn’t make it past the 50-foot mark, the winning flight distance was a crowdpleasing 138 feet. To find out if Red Bull Flugtag is coming to an area near you, go to www.redbull.com.
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Thousands of spectators joined me in cheering on competitors as they launched their homemade humanpowered crafts into the bay.
Fitness
The Ultimate Full-Body Workout
The Ultimate Full-body Workout By: Ronny Lindsay
These workouts are split into three nonconsecutive days. The idea is to target strength training in each session, and then perform a high-intensity workout mixed with metabolic conditioning. The weightlifting and strength portions are to be percentages of your one repetition maximum effort. For all bar lifting movements, the bar travels in a straight path for the entire duration, as best as possible. Never move, punch, or muscle the bar away from the body; instead, be as efficient as possible and maximize your effort into the movement.
Workout One
Weightlifting Movement: Clean, 4 sets of 3 reps each Strength Movement: Back Squat, 3 sets of 5 reps each Then, 4 Rounds of: 21 Wall Ball Shots, 12lbs at 8-foot target or 20lbs at 10-foot target 14 Floor Wipers, 65lbs or 135lbs 7 Around-the-World Pull-ups
Workout Two
Weightlifting Movement: Snatch, 4 sets of 3 reps each Strength Movement: Front Squats, 3 sets of 5 reps each Then, As Many Rounds as Possible (AMRAP) in 7 Minutes of: 10 Slam Balls, 12lbs or 20lbs 10 Toes to Bar
Workout Three
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Weightlifting Movement: Split Jerk, 4 sets of 3 reps each Strength Movement: Romanian Deadlift, 4 sets of 3 reps each Then, for time perform 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10 reps of: Muscle-ups Kettlebell Swings, 1.5lbs or 2lbs Bubkas
The Ultimate Full-Body Workout
Fitness
Cleans
1
2
5
7b
3
6
8a
1. Feet are placed between hip and shoulder width. Hand grip is outside of thighs. Arms are fully extended with elbows pointing out. Athlete stands with hip slightly above the knees. Back is tight and flat. When looking at the profile view, shoulders are slightly in front of bar. Sight is fixed straight ahead at all times of lift, as best as possible. 2. Athlete initiates movement by moving knees back to clear path of bar until shins are perpendicular to ground. Arms remain locked at elbows. 3. Athlete continues to pull on bar close to the body, “scooping� the bar while fully extending the hip. 4. Once upright positioned is attained, athlete commences the second pull by shrugging upwardly and raising elbows high.
4
7a
8b
8c
5. As the bar accelerates up, athlete commences dropping below the bar to receive it on their rack. 6. At this time the athlete slightly opens up the width of their feet to land roughly shoulder-width apart in a full squatting position. Athlete turns elbows up explosively to end with arms parallel to ground. Grip must be opened once the bar turns into rack, so that elbows may be raised to secure bar in rack position. 7. Athlete stands up with bar racked in the same manner as the second part of the front squat movement. 8. Athlete then returns weighted bar to ground to execute the next repetition.
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Fitness
The Ultimate Full-Body Workout
Back squats
1
2
1. Hand grip is outside of shoulders with elbows turned up to lock bar into place. Athlete places bar on trapezius muscles (this is known as high bar as opposed to low bar), then proceeds to unrack. Athlete takes a couple of steps back to clear rack and places feet at shoulder width. Sight is fixed directly in front. Keeping tight, athlete takes a deep breath and holds.
3 2. Athlete commences descending down until hip is below knees. Once this depth is achieved, athlete exhales while returning back to the fully upright position (knees and hip fully extended). 3. Athlete actively pushes bar and rises back to the starting position.
Wall Ball
2
1. Athlete begins with medicine ball at head level, roughly arm’s distance from wall or target. Stance is slightly wider than shoulder-width apart to allow clearance of elbows. 2. Athlete initiates movement by pressing knees forward and moving hip in a downward motion, keeping chest up, squatting below parallel (hip must be below knee height). Medicine ball remains in front of face at all
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3 times, not allowing medicine ball to drop below chin. 3. From this position, the athlete explodes up into full body extension, pushing the medicine ball with both hands, aiming at the target. This completes one repetition. When performed consecutively for repetitions, athlete initiates squatting movement while catching the medicine ball, and repeats sequence without stopping.
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1
The Ultimate Full-Body Workout
Fitness
Floor Wipers
1
2
4
3
5
1. Athlete lies on back with bar above chest. Hand grip should be outside of shoulder width. Bar is pressed up until elbows are locked. Both legs remain together and are lifted roughly 4–6 inches from the ground. This is the starting and finishing position for each repetition. 2. From here, athlete moves both legs together and tries to touch the weights with the feet.
3. Then, both legs are brought back to the center. 4. Now, the same movement of legs is repeated, but this time to the opposite side. 5. Bring both legs back to the center, feet remaining off the ground.
Around-the-World Pull-ups
1
2
1. Start in a dead hang position, making sure that shoulders are “activated” (i.e., shrug down and slightly pin shoulder blades in to ensure that shoulders are in their socket:). 2. Athlete commences movement by pulling up toward a hand (left or right). 3. Once chin has cleared the bar, athlete pulls across the
3
4
bar, until the chin has reached the opposite hand. 4. Athlete descends back to the starting position, centered. Movement is executed in smooth transition, as that to mimic a clock’s second hand. Each rotation counts as a repetition. Make sure to alternate between clockwise and counterclockwise.
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Fitness
The Ultimate Full-Body Workout
Snatches
1
2
3
4
1. Snatches are similar to cleans. Feet are placed between hip- and shoulder-width. Grip on bar is wide. Athlete stands with hip slightly above the knees. Back is tight and flat. When looking at the profile view, shoulders are slightly in front of bar. Sight is fixed straight ahead at all times of lift, as best as possible. Athlete initiates movement by moving knees back to clear path of bar until shins are perpendicular to ground. Arms remain locked at elbows. 2. Athlete continues to pull on bar close to the body, “scooping” the bar while fully extending the hip. 3. As the bar accelerates upwardly, athlete commences dropping below the bar, and the bar is turned overhead. 4. Athlete actively pushes bar up overhead, making certain to fully extend elbows. 5. Athlete then stands up while still controlling bar overhead. Athlete then returns weighted bar to ground to execute the next repetition.
5
Front squats
2
1. Bar is set on J-hooks of squat rack so that bar is slightly below shoulder height. Hand grip is outside of shoulders with elbows turned up to lock bar into place in the rack position. For rack position, bar rests on the shoulders in front of clavicle. Chest is raised to provide a bigger surface area for the bar to rest on. Hand grip is loose, so that the bar rests on fingers. Athlete takes a couple of steps back to clear rack and places feet at
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shoulder width. Sight is fixed directly in front. Keeping tight, athlete takes a deep breath and holds. 2. Athlete descends until hip is below knees. Once this depth is achieved, athlete exhales and returns to the fully upright position (knees and hip fully extended). It’s very important to keep elbows up and high for the duration of movement.
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1
The Ultimate Full-Body Workout
Fitness
Slam Balls
1
2a
2b
1. Athlete begins with medicine ball on ground. Medicine ball is centered between ankles. Stance is slightly wider than shoulder-width apart to allow clearance of medicine ball and arms. Elbows are fully extended (locked). Hip is above knee height with a flat back. 2. Athlete initiates movement by deadlifting the ball up and follows through by pulling ball up overhead.
3a
3b
than the knee. The athlete has an upward torso position to avoid having chest fully over the arms. Lumbar curve is maintained throughout set-up and full range of movement. 3. From this position, the athlete explodes downward, releasing the medicine ball in front of them. This completes one repetition.
Deadlift: Athlete stance is set as aforementioned. Femur is angled so that the hip is slightly higher
Toes to Bar
1
2
1. Athlete begins in a dead hang position on a bar with active shoulders. 2. Focusing the movement from the shoulders and not the legs, the athlete shifts back and forth to generate momentum. 3. Once both feet are behind the plane of the bar, athlete
3
4
pulls legs forward and up while pushing down on the bar. 4. Athlete continues to pull legs up, pushing hips back to facilitate strike of feet onto bar. Athlete brings legs to back down, swinging back with control to execute the following repetition.
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Fitness
The Ultimate Full-Body Workout
Split Jerks
1
2
1. Athlete starts off same as front squat. Once athlete has stepped away from squat rack, feet are set between hip-and shoulder-width apart. Athlete initiates a small dip from the knees, making sure to keep torso upright. 2. Athlete explosively returns to the initial starting position, opening up the hip (i.e., the drive). 3. Athlete presses up against the bar as they drop below the bar, splitting their legs front-to-back.
The split: Athlete may use the left or right leg as the front leg, whichever leg feels most comfortable and stable. The athlete may practice the split with no bar prior to execution of movement. Athlete stands over a line or piece
3 of tape to be used as a guide. Once athlete executes the initial dip and drive, one leg splits forward as the other goes back. The torso should remain over the line. Front leg is angled so that the shin is perpendicular to the ground. Back leg is bent at the knee, placing pressure on the ball of the foot. The femur of back leg is slightly angled. Once the athlete has control of bar overhead, the athlete must recover to the original starting position by bringing the front leg back below the torso and then bringing the back leg up to the torso. Athlete then returns weighted bar to the front rack position and resets to execute the next repetition.
Romanian Deadlifts
2
1. Athlete begins with bar at hanging position. Feet are to be placed hip-width apart. Hand grip is outside of thighs. Hip and knees must be extended at starting position. 2. Athlete initiates movement by pressing hip back, making sure that shins remain vertical (perpendicular
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to ground). Knees will slightly bend as hip is pressed back. 3. Athlete continues to descend with bar until weights almost touch ground. 4. Athlete then reverses all steps to complete the movement and return to the starting position.
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Muscle-ups 1. False grip is used for this high-skill gymnastic movement.
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False grip: Chop rings in half with wrist. Curl hands toward forearms, grasping rings. There is to be no space/gap between hands and fingers with rings. Rings are to sit on the groove in wrist. So much so that the athlete does not have to clinch fingers onto rings to hang from them.
2. Once athlete has false grip set, the movement is initiated from a deadhang position. Athlete begins to pull themselves up, making certain to maintain hands and elbows as close together as possible for the full range of pull. Hands are to be pulled into lower part of chest as best as possible. At this point, athlete swipes forearms along sides of torso. 3. At the time of hands spreading apart due to swiping action, athlete shoots head forward (i.e., as if head butting something). Athlete ends up with shoulders below elbows, actively pressing arms onto torso as to avoid opening up. 4. In this position, athlete executes a ring dip, making certain of full extension at elbows. This completes one repetition. Athlete may use a kip to execute consecutive repetitions to increase intensity, but decreased strength is required.
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Kettlebell Swings (Russian)
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1. Athlete stands over kettlebell with weight between feet. Feet are positioned at approximately shoulderwidth stance. Toes are pointing forward so that knee travel is in same direction. Avoid an exaggerated foot angle where toes point to sides. Grip on kettleball is set between thumb and index finger tips, remaining three fingers act like hooks around handle. Avoid a “death” grip on handle to allow for slight rotation of kettlebell. Kettlebell is lifted off the ground in same manner as the deadlift. Athlete positions themselves into a quarter squat, making sure to keep chest up. In this position, kettlebell is between knee level height at its lowest.
2. Movement is generated by thrusting hips forward, coming into full extension at knees and hips. Hip movement is driven by full activation of glutes, contracting inward. Arms are to be kept slight bent at elbows as to control direction of kettlebell. Avoid full extension at elbows, as this will push the kettlebell away and force a shift in body weight onto toes, ending in an imbalanced compensating position. Athlete focuses as much hip drive as possible so that the kettlebell travels up, until arms are parallel to the ground. 3. From this position, allow gravity to take control of kettlebell and initiate the descending phase. As kettlebell moves downward, guide the path with arms so that the kettlebell ends close to the underside of groin area. Torso remains upright and posterior chamber is kept tight to take load of kettlebell. From this position, momentum is used to the advantage of athlete in using muscles like rubber bands snapping back into their original length. This completes one repetition. Feet are to remain in full contact with ground at all times, making sure that body weight is distributed evenly. Neither heels nor toes lift up at any point.
Bubkas 1. Athlete holds on to pull-up rig/bar with a mixed grip (i.e., one supinated and one pronated hand) and raises the lower body with legs together until an “L” position is acquired. This denotes the starting position. 2. Athlete then commences to move hip up and over, until body is fully extended. Athlete then reverses movement until “L” position is attained again. This completes one repetition.
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Fitness model Ronny Lindsay is wearing Laura Mercier cosmetics, expertly applied by Beth Mleczowski. Photo credits: Rosemi Mederos, Gustavo Aviles, and Alexis Aviles
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Feature
Build Strength Through Yoga
Build Strength Through Yoga
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By: Natasha LaSpina
When I began practicing yoga, I had no idea the journey I was about to embark on.
and then to the gym to blow off steam from the day and lose myself in intense cardio workouts.
I liked the workout and the incredible feelings I had after class. I remember thinking, Why do I love doing yoga so much? What is it about this practice that is so healing and liberating? I continued practicing, using yoga as an outlet from the daily stresses of life, but it wasn’t long before my yoga practice went from once in awhile to nonexistent. I was living in New York City living a very busy, saturated life. I was a makeup artist, beauty consultant, singer-songwriter, and performer, so you can imagine how crazy and busy my life was running from gigs to photo shoots to auditions
Two years ago my fast-paced lifestyle came to a sudden stop. I was riding on the back of a motorcycle with my fiancé when we slid and crashed. I endured a knee injury that caused me to be immobile for months, which meant no more work and no more multi-tasking. I couldn’t even walk to the bathroom on my own. I felt helpless and sunk into a deep depression. The feelings of not being in control of my body and not being able to work or do anything on my own left me feeling empty. After being released from the hospital, I spent day after day on my couch in a lot of
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physical pain. I remember my fiancé saying, “You have all this time for yourself, and you need to rest and let your body heal. Although you are in pain and cannot walk, you can choose how you want to use this time.” It was then that I realized I need to be grateful for this time that has been given to me, and use it for my own personal growth. Due to being comfortable in my busy lifestyle, I had never had time to reflect on myself or find peace in being still in my body and in my mind. I relied so much on life’s distractions that I never truly spent time reflecting on myself. I began to research yoga and spirituality, and it wasn’t long before my perspective on life began to change.
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Photo Credit: Nikolai Stepan
I was always into fast-paced workouts, kickboxing, running, and so on. My life was pretty hectic, and my schedule was always changing. I could never sit still, had trouble sleeping, was diagnosed with an overactive thyroid, and suffered from anxiety issues.
Build Strength Through Yoga As my knee continued to heal, I began practicing yoga again to help gain the strength back in my leg, and I felt a deeper connection to the practice. This time I was not only embracing the physicality of yoga but also allowing my mind and heart to open more. I began practicing daily. I would meditate, shut off my mind and feel at peace. Before my injury, I could never meditate. I would try and think I was meditating, but I was never able to fully turn off my thoughts. I was actually experiencing all the benefits I would hear about yoga. It was unbelievable! All this time I had been filling my days with stress and worries, constantly on the go窶馬ow I was still, calm, sleeping better and feeling a sense of peace and liberation. Today my yoga practice is not just about physically getting stronger and staying in shape, but now I understand the deeper concept of yoga. My doctor was worried I would have to have surgery due to my overactive thyroid, but over time and with the help of yoga, it naturally healed itself.
I want to help heal others, and I believe our purpose in life is to love, inspire and help one another. I use my music during my classes, singing mantras during the meditations and utilizing yoga in every aspect of my life to communicate its healing powers to others. I encourage everyone to try yoga; it is an amazing balance to your fitness routine and your overall lifestyle. Practicing yoga is a way of tuning into your true essence, growing stronger bodies and minds, and balancing body, mind, and spirit. Life is meant to be lived and we are here to
live it to the fullest, and yoga helps you do just that! Open your heart, open your mind, and let yoga change your life the way it did mine! Natasha (www.omstate.com) sings and writes music with her fiancﾃｩ and uses their music during her yoga sets, ending the sets in a live performance and yoga dance party. You can listen to and download their music for free at www.jazzektro.com and www.soundcloud.com/jazzektro. Special thanks to Synergy Center for Yoga and the Healing Arts for the use of their studio. Synergy Center for Yoga and the Healing Arts is the oldest Yoga Studio in Miami Beach. Located in the heart of South Beach, they have been serving their community for over 15 years with a variety of yoga styles, teachings, and the healing arts. Synergy Center for Yoga and the Healing Arts is dedicated to providing the highest quality yoga instruction. Their inspired staff is guides through classes, workshops, special events, and all forms of the holistic healing arts (http://www.synergyyogamiami.org).
Photo Credit: Nikolai Stepan
Photo Credit: Elena Torres-Sevilla
Photo Credit: Elena Torres-Sevilla
Photo Credit: Elena Torres-Sevilla
Now I have more energy, feel more alive than ever, and am more in touch with the world around me. At a young
age I endured a series of traumatic experiences, which I believe caused me to constantly keep busy, so that I would not have to feel present with myself. We all find ourselves at a point in our lives when we question our purpose. Yoga teaches you to be present in the moment, to honor your true self, to be grounded and present in every moment, to listen and to love. Yoga had such an impact on me that I decided to become a certified yoga instructor. I wanted to share my experience with others and assist them in finding peace through the practice of yoga.
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Gary Connery
Feature
Gary Connery:
The Man Who Jumped Out of a Helicopter
By: Jake Walnuts
Jumping from a height of nearly 2,400 feet, wingsuit diver Gary Connery looked like little more than a speck to the handful of onlookers gathered below to watch his daring attempt at aviation history. It was May 23, 2012, and Connery was plummeting through the skies just outside of Henley-on-Thames toward a large amount of cardboard boxes stacked neatly on the ground below. With equal parts skill and bravery, the 42-year-old piloted his wingsuit to a relatively smooth landing atop the boxes without deploying a parachute. He is the first person to attempt such a stunt and survive. Almost equally as amazing as his record-breaking landing is the fact that Gary Connery wasn’t a name known by many before the jump, even within wingsuit diving circles, even though he has completed over 850 skydives, 450 BASE jumps, and was instrumental in the development of the modern-day wingsuit. I found this lack of recognition surprising, as Connery has been a stunt double in many well-known
movies in addition to his wingsuit work. They include the Harry Potter films, The Beach, and Die Another Day. That’s not to mention that he was Queen Elizabeth II’s stunt double for her hilarious ascent via parachute during the London 2012 Olympics Games Opening Ceremony.
and rate of descent. The data showed that he was able to regularly slow himself to speeds of less than 60 miles per hour while flying about two horizontal feet for every vertical foot lost—rates at which he was comfortable flying into cardboard boxes.
It was with this in mind that I called him up for a (much too brief ) chat. I’m happy to report that he is one heck of a friendly guy. He fended off even the silliest of my questions with cheer, among which was this beauty: “So, how do you actually prepare for landing without a parachute?”
Connery doesn’t have any pre-flight rituals or superstitions, and he didn’t even have trouble sleeping the night before the big landing. Simply put, he comes up with a brilliant new challenge, puts time and effort into solving it, and then is completely comfortable in his attempt at it. He has absolute confidence in himself and his abilities. It will be exciting to see what he does next.
He says it’s all about practice and feeling comfortable in the air. What’s not so obvious is that, in the months before the landing, he performed several similar jumps (bailing out with a parachute at the very end) while wearing a FlySight, an aerial GPS unit used to gauge his speed
Gary Connery will be attempting another “chute-less” wingsuit landing in Las Vegas, Nevada on July 4, 2013.
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Zac Purchase - zac@fluidesignuk.com • Paul Mattick - padmattick@fluidesignuk.com • fluidesignuk.com • rowfluidesign.com
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Manta Ray Night Diving
Leading by Innovation. Nobody copies #2
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Speak Adventure Sports Natasha LaSpina greets the sun as it rises over Miami Beach.
“Life Is A Great Sunrise.”
“Life is a great sunrise.”
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Photo Credit: Rosemi Mederos
Vladimir Nabokov