NFit Man November/December 2012 by NFit Magazine

NFitMan TESTOSTERONE’S (NOT SO) DIRTY LITTLE SECRET

A MAN’S GUIDE TO FITNESS

NOVEMBER / DECEMBER 2012

HIT IT!

WORK SMARTER NOT HARDER

READY, SET, RUN BOYS AND THEIR FIT TOYS

WHO SAYS BREAKING UP IS HARD TO DO

PEAK PERFORMANCE

NEVER LOOKED SO GOOD

DR. RAUL MARTINEZ / NICO LAHOOD / ROLAND ESPARZA

NFIT MAN november / december 2012

ENVISIONING A HEALTHY LIFESTYLE MEANS HEALTHY EYES healthy eyes are

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NFIT MAN november / december 2012

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NFIT MAN november / december 2012

JAMES OLSEN

Performance Coach Professional Martial Arts Instructor

november / december 10 feature

- Rob Kaufman: The man behind the brand - 4 weeks at 40 = 8 pack abs

16 a better you

- Hidden dangers

28 outdoor fitness

- Triathlons, men, gadgets... oh my!

30 indoor fitness

- More bang for the buck

32 sr. men’s fitness

- Cold weather: Exercise for senior men

34 lose it & love it

- Keep the holiday season happy - Divorcing yourself

38 preventive measures

- Win of de-feet - Chicken leg syndrome - Driving you to drink something else - Nutrition vs. weight

2012 contents

Lahood, Martinez & Esparza- Three prominent businessmen dedicated not only to their profession but to living a fit lifestyle as well.

40 foodies

- Enjoy life’s fresh flavors

45 recipes - Carpaccio of yellow fin tuna with tapenade

- Oven-baked salmon with lemon and dill

47 financially fit

- Advantages of employee wellness programs - Plan for the future

50 nonprofit

- 2012 Tour for Children cycling fundraiser - A family affair

54 fit for style

- Charlie Marino

58 events

- Team cycling training & healthy at H-E-B - Novemeber/December fitness events

NFIT MAN november / december 2012

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NFitMan november / december 2012

publisher Eliot Garza

co-publisher Liz Whittaker

editorial director Kelly Hamilton

creative director Elisa Giordano

graphic designer david hassmann

executive assistant Ashley Gray

contributing writers staci almager guy r. banta, Ph.D thierry burkle sean burton cristina chafitelli claudia conley jennifer fritzsching-rulon lenore kaiser charlie marino dr. justin martindale debra mcgiboney ryan newberry james olsen suzanne parker laurie pickei aaron seaman dr. charles webb heather williams

photographers

robert french michael giordano shane kyle scott smith, alamo city photography

austiN saN aNtoNio

interns

Anabelle Rodriguez

corpus christi www.getnside.com For advertising information, please call 210.621.7301 or email liz@nfitsa.com. For editorial comments and suggestions, please send emails to kelly@getnside.com.

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to reach us: 18402 U.S. Highway 281 N, Ste. 201 San Antonio, Texas 78259 Phone: 210.298.1761 Fax: 210.568.6630 Copyright ÂŠ by NFit Man Magazine Inc. All rights reserved. Reproduction without the expressed written permission of the publisher is prohibited.

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NFIT MAN september / october 2012

C e l e b r at e w i t h u s — t h e b a r i s o p e n !

 feature

Rob Kaufman: The Man Behind the Brand By Laurie Pickei photography shane kyle

NFIT MAN november / december 2012

Ever since he was a young boy, Rob Kaufman has been surrounded by shoes. With a large family that moved to the San Antonio area in the late 1800s, Kaufman was basically born into the industry. In 1892, his family first established the Kaufman family business in San Antonio. Selling everything from dry goods to shoes and attire, Kaufman’s soon became a household name, even supplying uniforms to the Pearl and Lone Star Breweries. In addition to Kaufman’s, his parents opened the first Red Wing Shoe Store in San Antonio in the 1960s. For as long as he can recall, Kaufman has led an active lifestyle,

especially involving sports. Whether he was participating in intramural leagues or playing softball, golf or basketball, he has always had a knack for physical activity. And after graduating from the University of Oklahoma, Kaufman joined the family business. In the 1980s—after 13 years in the business—he sold Kaufman’s to enter into commercial real estate. And in 1995, Kaufman joined the family’s Red Wing Shoe Store. Throughout his time at Red Wing Shoe Store, he always gravitated toward the idea of fitting people for the right shoes – not just selling them – and when he heard about New Balance, he immedi-

ately realized the brand’s strength and knew it was the perfect match. There was a similarity between New Balance and Red Wing in that both brands offered a brand range of size and width options, an aspect that greatly appealed to Kaufman. So in 2002, he made his New Balance dream a reality. Now a proud business owner of New Balance San Antonio, Kaufman has made it his personal goal to make every member of the local community healthier, from the feet up. His motto “When your feet feel good, your whole body feels good” fully embodies the New Balance San Antonio brand. “When I put on a new pair of

athletic shoes, I want my initial response to be ‘ahhhh!’ That’s how I define comfort,” Kaufman commented. “If you don’t get that feeling right away, you’re probably going to make a mistake in your purchase.”

Introducing New Balance San Antonio In April 2002, Kaufman opened the first New Balance San Antonio store located at I-10 at Huebner. Now celebrating its 10-year anniversary, this store remains one of the most successful New Balance stores in the country. A few years later in late 2005, Kaufman unveiled the second New Balance

San Antonio store in the Forum Shopping Center at I-35 and Loop 1604, and most recently, he expanded to the Quarry Village in February 2010. When asked why he chose to build three stores in a span of eight years, Kaufman replied, “I liked the idea of building something significant. I’m a dreamer and I always wanted to dream big.” Throughout his time as a business owner, Kaufman has learned three very important lessons: to be ethical, be tenacious and pay close attention to detail. He places strong priority on being ethical with both internal and external customers. »

NFIT MAN november / december 2012

Personalizing the Experience Kaufman’s tenacious personality can also be seen in his unwavering commitment to finding the perfect fit for his New Balance customers—and this is a quality he has instilled and thus expected in his team. With 165 size combinations on select styles and in a variety of widths, the personalization factor is key. Thus, strict and thorough customer customization is a characteristic that each and every New Balance San Antonio associate must possess. To Kaufman, this remains a firm standard so New Balance San Antonio can continue to provide the best in athletic shoes for foot health and fitness needs. “Not everyone can wear an average width shoe,” Kaufman explained. “And if you are committed to fit, the most important component is having a broad range of sizes.”

Defining the Role

“When I put on a new pair of athletic shoes,

I want my initial response to be ‘ahhhh!’ That’s how I define comfort,”

To Kaufman, treating people fairly and with respect, and developing the art of service recovery (the ability to immediately make something right for a customer, even if that means going the extra mile) are essentials to being a successful business owner. Tenacity is also a lesson that Kaufman learned firsthand. On a day-to-day basis, he is uncompromising when it comes to core standards. Whether Kaufman is dealing with the execution of sales processes or associate coaching and professional development, his focus is firm. And in the midst of making

his big dream a reality, Kaufman has always paid special attention to the finer details. Raised in a culture of being cognizant to detail, he makes this a critical component of the business model at New Balance San Antonio. “It’s important to notice everything at every touch point that you have with a customer,” he said. “From the way the store looks to making sure there are no fingerprints on the glass to the way we answer the phones, it’s all about differentiating ourselves in the marketplace.”

NFIT MAN november / december 2012

Kaufman is a true brand ambassador for New Balance San Antonio. He has built a dream team of 20 associates, all of whom have a vested interest in fitness, are high energy and personable, and understand the anatomy of the foot and footwear. “I want people to leave our store and say that this is the best retail experience they’ve ever had,” Kaufman said. “I’m competing for that space in the consumer’s mind.” These days, much of his time is spent on strategic planning, marketing and product purchasing. Yet Kaufman tries to reinvent himself and the New Balance San Antonio business every day, seeking new strategies, participating in community events and programs, partnering with local organizations, and speaking to businesses and groups on the importance of foot health and fitness.

The San Antonio Spirit To Kaufman, San Antonio is much more than just the city in which he lives and works; it’s a wonderful community filled with great culture, history and

uniqueness. And the New Balance San Antonio brand that he has established embodies all of these qualities. With a fervent focus on the physical wellbeing of the city, Kaufman sees San Antonio embracing a more fit and healthconscious lifestyle—a concept that he supports in his personal life as well. And with his passionate business values and strong work ethic, Kaufman believes in work-life balance. Even after working a full day, Kaufman ensures that he has plenty of time to spend working out, traveling with family and catching up with good friends over a great round of golf. “New Balance San Antonio has given me the opportunity to live my dream,” Kaufman said. “It has provided me a path that I enjoy, suits my abilities and gives me a platform from which to help others and my community. I wouldn’t change a thing.”

Fun Facts about New Balance San Antonio Owner Rob Kaufman » He is a founding member of the New Balance Advisory Board. » Rob has been married to his wife Emily for 40 years. They have two daughters, Lindsey and Carly. » Rob’s idea of perfection is a great round of golf with good friends. » He is a political junkie and enjoys reading and watching everything about politics. » Rob’s favorite song is Hotel California by The Eagles. » He has been a season ticket holder for the San Antonio Spurs since 1973. » His favorite place he’s ever visited is Aspen, Colo. » His favorite junk food is oatmeal raisin cookies. » Rob loves to hike. » His family loves black Labrador retrievers and has had three: Dylan, Silas and Jason.

For more information visit www. newbalance.com

N S I D E B U S I2012 NESS NFIT MAN november / december

1 13

 feature

4 weeks at 40 = 8 pack abs by james olsen

NFIT MAN november / december 2012

Part I: The question was raised, what if I had to be in super shape with eight pack abs in four weeks? Oh, and to top it off I am turning 40 in the middle of the process? Instant fear, and doubt crept into my mind as I pinched my stomach. And, let’s be honest, it was easier when I was in my 20’s, challenging in my 30’s, but at 40 years old I have the right to have a stomach, to be a little pudgy, I have earned it, right? WRONG! A few questions came to mind. What would I eat? Low carb, high protein, moderate fat of course, but what else? And how would I change my training, I already train six days per week. What can I do to get that last bit of fat off my lower abs, thus revealing an eight pack. Here’s what I will need to achieve in 4 weeks: Body Fat: 5-7% (You see a glimmer of abdominal’s at 10%) Weight: 8-12 pound reduction (Assuming we need to lose an average of 1.5 lbs. of body fat per week, maybe more if the individual is large) Step 1: DIET OVERHAUL. Remove dairy products, and sucrose (table sugar), fructose and high fructose corn syrup almost entirely. Remove alcohol, candy, soda, popcorn, chips, etc. On Carbohydrates: We are going to use them only enough to get through our workouts. We need to switch over to fat metabolism. How Many?: Consume no more than 150 grams of carbohydrates per day. When? Pre and Post training only. What about Carbohydrate Cycling? Carb cycling does work, and it works well, but for what I call “IPOD NATION” it’s too complicated for a person with a full-time job, and kids etc. “Fat’s burn in the flame of carbohydrates.” is a great slogan to remember. Carbohydrates are the lighter fluid for the fat BB-Q! With too few carbohydrates, our BMR (Basal Metabolic Rate) will slow, causing us to feel less energetic, not something we want during two a days. Divide the 150 grams of carbs by 2-4 meals: 37.5 grams per pre/post work-out meal. It may sound like a lot of carbs, but by Thursday you will feel depleted, tired and very, very grumpy. Dietary carbohydrate sources: Vegetables are slow burning and high in fiber and nutrients: My go to vegetables are: Spinach, Kale, Asparagus, green beans and broccoli. On fruit: Limit yourself to two pieces a day,

or an equal amount in cups: The best are blueberries, strawberries, raspberries and blackberries. If your making protein shakes a few times per day, a banana in each one pre-workout will be adequate. Protein is King: One gram to 1.5 grams per pound of lean mass, that’s your body weight minus all of your fat weight. (Note: Take your weight daily in the morning on the same scale, and your body fat once per week.) Dietary protein sources: Egg whites, fish, poultry, grass fed beef and whey protein shakes. (Note: On whey protein, some people, (including myself) retain water from whey. No matter what, you are always better off eating natural sources of protein.) FAT: We say fat takes care of itself, but let’s not leave it up to chance (count your intake). My best dietary advice on fat is a limit of 50 grams per day for individuals near the 200 pound mark or over. For under 200 pounds, 35-45 grams can be sufficient. WATER: Your new drink of choice, all day. Un sweetened tea and coffee are o.k. But juices, sodas, etc. fall under simple sugars and are strictly off the diet. ALCOHOL: No alcohol during your diet phase period. Alcohol effects insulin levels, and actually negates fat metabolism. Simply stated, it shuts down fat and weight loss completely. Supplements I recommend 1. Low carb Whey protein powder for muscle growth. 2. Creatine - For muscle growth, energy, and recovery. 3. Fish oil - insulin control, brain function, mood control, joint pain. 4. Multivitamin - Metabolic function 5. Stress-B capsules. 6. MSM - Joint sulfur, up to 8000 mgs spread out through the day. Calories Determining how many calories to have a day is based on body fat levels. Below is basic chart to calculate how many calories you need per day. You notice the lower the body fat the higher the calories, and the higher the carbohydrates. This is a general chart, and activity, metabolism, age, and genetics are different for everyone. The best thing to do is log your food daily, and weigh often. Find out what works for you.

Current Body Fat Caloric Intake 6%-12% 17 calories per pound of LBM (Lean Body Mass) 12%-15% 16 calories per pound of LBM 15%-19% 15 calories per pound of LBM 19%-22% 14 calories per pound of LBM Sample Daily meal plan (This is a sample, try to find what works for you.) Meal 1: 6 Egg white omelet containing 2-3 ounces turkey, spinach, onions, tomatoes. 1 cup blueberries Meal 2: Protein shake Meal 3: 6 ounces Salmon filet with grilled asparagus Meal 4: Protein shake Meal 5: Large spinach salad, 4-6 ounces lean beef, 1 cup broccoli. Tips to live by: 1. Keep a food journal. Try www.loseit.com 2. Measure your body fat regularly. 3. Eat at the same times. 4. Prepare your meals in advance. 5. Avoid fast food, and try to eat at home as much as possible. 6. Set workout goals, for the hour, for the week, for the 4 weeks. Plan your success. 7. Eat within 45 minutes after training. 8. Drink a gallon of water per day. 9. Consume 30-35 grams of fiber per day. 10. Eat first, supplements do not replace food, nor are they a magic bullet. 11. Learn what works for you. 12. Diets do not work, Lifestyle changes work. 13. Discipline, discipline, discipline. If you don’t have it, hire a professional. 14. Strive to be the best at any age, realize this your time right now. 15. NNT (NO NEGATIVES THOUGHTS) 16. Work smarter, and harder. 17. Get out of bed and show up, make it a habit. 18. Remove “can’t” from your vocabulary. 19. Never utter the phrase: “I could never look like that.” 20. Do it for yourself, and let nothing stand in your way.

For more information on training and nutrition please contact James Olsen at 210-3153734 or E-mail: Fitstudio20@yahoo.com

NFIT MAN november / december 2012

 a better you

Hidden DangerS

in the “Low T” Message for Men: CONFRONTING “ONE-SOLUTION” MEDICINE by Dr. charles Webb

NFIT MAN november / december 2012

Six Things You Should Know before Pestering Your Doctor for a Testosterone Gel Prescription:

Your doctor must assess your whole health picture. For example, you have 10 endocrine glands that talk to each other though hormone signaling – sometimes directly, often indirectly. Pituitary, adrenal, thyroid, pancreas and gonad health and regulation all play large roles in supporting normal male characteristics.

❶

Testosterone is present in two forms in your bloodstream: free and bound. Only the free fraction supports the expression of the male youth characteristics you desire. Your doctor must work from that fraction.

❷ Are you living with a lowered sex drive and ability, extreme tiredness, low energy, depression or loss of confidence and ambition? And how about brittle bones … or the loss of your muscle mass and your deep voice? If so, you might be a victim of “low T” (low testosterone). Right? At least that’s what the Androgel TV commercials want you to think—before you consider anything else. In self-interest, Abbot Laboratories urges you to talk to your doctor about low T and Androgel, now. They know it works for them sales wise—even with half the commercial legally devoted to negatives! Here’s some advice: Give yourself a holiday present. Don’t be so quick to take Abbot Laboratories’ advice, or that of any other drug company that asks you to talk to your doctor about their products. Yes, it’s smart to visit a competent physician if you’re losing your quality of life. Moreover, it’s no longer a stigma for men to see a doctor about declining “manliness” issues. But take a deep breath before jumping to conclusions about a testosterone gel solution being your “fountain of youth.” Here’s why:

Risks Identified in the Latest 90-Second Androgel Commercial:

A danger to children, and women of childbearing age, who make contact with gel application sites (indirect exposure is also common).

Enzymes convert free testosterone to estrogen (estradiol) and DHT (dihydrotestosterone). Both are important in the male system. But too much or too little of either dramatically increases your risk of degenerative diseases with age (Androgel side effects contain some of them). You must assess estradiol/ DHT/testosterone levels as part of your male hormone profile, and if the conversion rates are too high or too low, you need to safely control them before adding testosterone to your system.

❸

then they’re soon right back where they started—and sometimes worse—because estrogen and DHT conversion levels increase once the body finds a self-protecting balance (homeostasis) again. Therefore, you cannot blindly change the signaling level of testosterone through supplementation and expect the other glands in your body to sit idly by with their signaling. Your biology doesn’t work like that. Yet, that’s exactly what testosterone supplementation is often expected to do: to drive lab numbers into the “normal” range, expecting that you’ll be better off once that is achieved. But without first addressing overall health and hormonal balances, you’re working in the dark. If, for example, you’re estrogen dominant due to overactive testosterone-to-estradiol conversion, adding testosterone to your system will just make the symptoms of estrogen dominance worse following homeostasis. If you do indeed have a low testosterone level and symptoms, there are quite a few safer, more natural approaches you can use to either raise your T level … or render the testosterone you already produce more effective.

❺

Find out from your doctor why you feel the way you do. It may have little or nothing to do with testosterone. You want to know that. If testosterone supplementation should help in the end, make sure you understand your options regarding the mode of delivery: creams, injection, or pellets.

❻

Men often find testosterone supplementation, alone, works like gangbusters—for a short time. But

❹

prostate cancer or breast cancer.

Serious side effects that include worsening of an enlarged prostate; increased risk of prostate cancer; lower sperm count; swelling of ankles, feet, or body; enlarged or painful breasts; problems breathing during sleep; and blood clots in the legs.

Charles Webb, DC, CCST, is a functional medicine practitioner, wellness mentor, prolific speaker, and architect of the Reclaim 24 Lifestyle Enhancement Program for which he has written the books, Reclaim 24 and Metamorphosis. Info: drcharleswebb.com

Ignoring those negatives because they couldn’t happen to you is a bad idea. You’ll just be rolling the dice. But Abbot Laboratories expects that.

» A danger to men who have, or may have, NFIT MAN november / december 2012

 cover story

A Commitment to Self

Three Accomplished Professionals Share How Their Fitness Routines Help Them Stay On Top At Work And In Life by aaron seaman photography michael giordano and robert french

Two attorneys and a doctor walk into a gym…sounds like the beginning of a bad joke, doesn’t it? Actually, when these guys walk into the gym, it’s anything but a joke. Three close friends, all professionals and in their 40’s, approach their fitness regimen with the same intensity and focus as they do their careers. I had the pleasure of sitting down with them, and learned about their workout routines, their philosophies, their diets, and what continues to motivate them. I hope you will enjoy learning about them as much as I did. 18

NFIT MAN november / december 2012

photo by michael giordano

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Nico LaHood

NFIT MAN november / december 2012

To say Nico LaHood is passionate about working out would be a huge understatement. A successful attorney, Nico is also a husband, father of two (soon to be three), and aspiring public servant. With so much going on in his life, both personally and professionally, it would certainly be understandable if Nico missed an occasional workout. Not for Nico. “People so often take their health for granted and find countless excuses to not take care of themselves,” says the justturned 40 year old. “I have a responsibility to my family to be on this earth as long as possible, which is why I am so focused on my fitness and living a healthy lifestyle.” As far as his workout routine is concerned, Nico works out about six days a week, usually in the early morning. Three days a week, Nico works out a Flex Studio doing their crossfit classes, a high intensity combination of strength training and cardio conditioning. In addition, he boxes 2-3 times a week, which is also high-intensity. Nico admits that his workouts used to be something he approached alone, with a need to be focused and approaching workouts as more of a training session; however, as he has matured, he admits to enjoying the camaraderie he experiences in his crossfit sessions. With a regular group that meets as early as 5:30 a.m. for stretching and warm up, he and his friends push each other, hold one another accountable, and motivate each other to do their best and push beyond their limits. Nico, in particular, loves the feeling of watching others push themselves and accomplish their goals. “I love to see people grow, it is really a passion of mine,” says Nico. “That started when I was teaching martial arts, and I would see the confidence in my students grow. Now, I get that same return by working out with other people, and encouraging their efforts and successes. To be able to see the reward of a healthier life is such a blessing.” Nico is constantly encouraging others to create a healthier lifestyle, whether inviting them to join a crossfit class or asking them what they ate for lunch. He finds the most success when helping others identify their motivation. “When I try to motivate people who are having a hard time starting a new program, I try to get them to focus on their family as their motivation,” Nico shares. “I try to make it about their family, not about them. That seems to motivate better than anything.” Nico is open about his faith, which is an important part of his overall outlook on

NFIT MAN november / december 2012

photo by michael giordano

Nico LaHood

“

Think of the next thirty years, not the next thirty days. Make

fitness and wellness part of your lifestyle. You aren’t going to fix years of neglect or poor choices in one month, so be realistic about your goals.”

right to ask.” He makes it a point to always do so politely, and he makes sure his requests are within reason. As dedicated to healthy eating as Nico is, he is a self-professed chocolate freak. However, moderation is always important, and he challenges himself with a tougher workout on days that he knows he may cheat a little. While chocolate is his admitted vice, he limits it to that and does not drink alcohol. His advice to anyone wanting to begin a new lifestyle is to just get started, but to remember that lifestyle and attitude are important. He suggests trying to work out 3-5 days a week, and do mix it up as so you don’t get bored. Activity in any form is the key. “People make a big deal about what to do, or when to start, my advice to them is to just do it,” Nico states. “Diets can also be complicated, so keep

photo by michael giordano

fitness. “For me, my intimacy with God is paramount, which also plays into my health,” Nico states. “When you are healthy, you feel like you can overtake any obstacles. Your confidence grows, you feel better about facing challenges, which circles back inevitably to your faith. So, for me, my faith and my health are very much connected.” One thing Nico tries to do by example is disprove the popular myth that you can’t be on the run and still eat healthy. “There is a big misconception out there that you can’t eat out, and still eat healthy,” says Nico. His advice is not to be afraid to ask how your food is prepared, and don’t be afraid to request healthier preparations, within reason of course. “My friends used to bust my chops because of how I ordered my food. My response is always if I wasn’t paying, then I wouldn’t have the

it simple. My advice is to cut out your whites and fried foods. No sugars or enriched flours enable you to cut out your whites. Those simple things will enable anyone to get a jump start on a healthier lifestyle.” His final piece of advice is to learn the importance of proper stretching, as well as warming up and cooling down after each workout. Nico says it’s important to listen to your body and take your time, and admits that many people try to overdue it when they get started. That leads to a negative experience, which unfortunately drives them away. Proper form and technique are also critical. “Think of the next thirty years, not the next thirty days. Make fitness and wellness part of your lifestyle. You aren’t going to fix years of neglect or poor choices in one month, so be realistic about your goals.” » NFIT MAN november / december 2012

NFIT MAN november / december 2012

photo by robert french

dr. raul g. martinez

photo by robert french

“

I realize how

significant fitness is and

not only make it a big point with my patients but also with my staff”

Dr. Raul G. Martinez

As one of San Antonio’s leading pain management specialists, Dr. Raul G. Martinez knows the importance of health. This is why he spends hours trying to encourage his patients to live a healthier lifestyle and teach them the importance of proper health and nutrition. Staying active in conjunction with his treatment plans can help dramatically to improve the severity of their pain and give them a better quality of life over all. Dr. Martinez believes that the best way to teach his patients is by example, and even though his days at the office start early and finish late, he always makes fitness a priority. “Fitness is about more than just looking good,” states Dr. Martinez.

“It is a way to unwind and rejuvenate your body, mind and soul. For me, one of my biggest reasons to work out is to clear my head and de-stress. When I run, particularly, I like to think about new ideas for work, my family and positive things that I can do personally and professionally. Feeling the sun, wind and the smell of the outdoors is very relaxing for me.” As you can probably guess, Dr. Martinez enjoys outdoor activities. His fitness regimen consists of running trails, working out with a personal trainer, weight training and mountain biking. He also enjoys water skiing, volley ball, hiking, golf and just about any recreational activity he can participate in on the weekends. Dr. Martinez is a natural athlete, with a

NFIT MAN november / december 2012

photo by robert french photo by robert french

NFIT MAN november / december 2012

competitive streak. He is someone that most would refer to as a jack of all trades. He loves challenges and has participated in several half-marathons in the last few years always making it a point to improve his finish times. At 45 years old, the recently married Dr. Martinez certainly understands the health and personal benefits of his fitness routine, which he shares with his wife. Motivating each other is a big part of what keeps them going and their friendly competitive nature helps them reach for bigger goals. “My wife is also a runner and joins me for the trail runs which help us both stay fit while staying connected,” Dr. Martinez states. “I’m very fortunate that my wife loves the outdoors as much as I do and that she’s committed to her health as well.” Dr. Martinez also shares that his parents have served as role models for him. Both in their 70’s they have always been very active, especially with work, but started a regular walking regimen for a very important reason. “About five or six years ago, my parents took over taking care of my dogs,” Dr. Martinez shares with a laugh. “I was so busy at the time with my practice; it was something they did to help me out.” He shares that they walk every day, rain or shine, whether warm or cold outside. Initially concerned for the dogs they committed to walking them and then realized how good it made them feel. “They are very fit and are very healthy and I hope to be in as good of shape as they are at their age.” In fact, his parents are a constant example he likes to share with his patients. Despite physical issues that come naturally with age, such as joint deterioration and other health matters, his parents still continue to exercise every day and stay very active. Personally, Dr. Martinez has also had his own experience with lower back pain and has firsthand knowledge about how limiting and debilitating pain can be. He says, “The important thing to remember is you must

stay active and not give up just because things are tough, exercise and staying fit is essential for maintaining a healthy mind and body.” Working through pain or injury’s in the appropriate manner is crucial and so is staying active. Overall leading by example and motivating others to keep fit is very important to him. “I realize how significant fitness is and not only make it a big point with my patients but also with my staff,” states Dr. Martinez. “In any way possible I try to facilitate and encourage staff’s big and small efforts to improve their health because this sense of wellbeing carries over to and inspires our patients as well.” Additionally, diet plays a critical role in health and he is all too well aware of how important it is to be cognizant of what you eat. During a recent physical he found out that his cholesterol levels were slightly elevated despite his dedicated exercise regimen. “If I want to stay off meds I need to make sure to be all the more diligent with my workouts and the foods I eat,” states Dr. Martinez. While he tries to eat “clean”, Dr. Martinez admits that he does have his occasional cheat days and very much enjoys Mexican food. He says,” at the least, he tries to be conscious of his portion size even if all of his meals are not particularly healthy.” “The bachelor life includes a lot of eating out, so now that I’m married it helps tremendously that my wife is a great cook and tries her best to keep our meals healthy,” says Dr. Martinez. From a wellness perspective Dr. Martinez declares that he also tries to exercise his mind as much as he does his body. He does do a lot of reading, mostly lots of articles in his specialty to keep him up to date on latest techniques and practices that will help his patients, but he also enjoys keeping up with current events as well as literature. He believes that health involves both the body and the mind and thinks it is very important to find a balance of taking care of both. »

NFIT MAN november / december 2012

photo by michael giordano

roland esparza

photo by michael giordano

Roland Esparza

As a successful practicing attorney, Roland Esparza understands commitment. The same commitment he has displayed in the courtroom for over 19 years, Roland also demonstrates through his dedication to physical fitness. At 45 years old, Roland looks forward to each morning’s workout, for him the ideal start to the day. Like his close friend and training partner Nico, Roland alternates 3-4 days a week of crossfit training with 2-3 days of boxing and jumping rope. He claims his “happy hour” is at the gym, and gets up each morning at 5:15 am for a 6:00 am workout, arriving early to stretch and foam roll. Roland’s introduction to crossfit occurred about two and a half years ago, and he considers it more functional training that body specific with its focus on cardio and overall muscular conditioning. “The WODs (crossfit terminology for workout of the day) are very tough,” states Roland. “They test your perseverance as much as they do your fitness level.” His previous workouts, prior to crossfit,

NFIT MAN november / december 2012

“

Your fitness herd pushes you to keep going, and encourages you when the task appears to be impossible,”

were more what he considers “old school,” with lots of weight lifting and minimal cardio. Roland has always been physically active, and credits his late father for getting him into athletics at an early age, where he played football, baseball and basketball. “The competitiveness and the drive to win are what I learned early on,” says Roland. “I do my best to apply that same level of intensity and that same drive to my workouts today.” About three years ago, Roland’s father underwent a triple bypass. According to Roland,

his father didn’t work out much, and his diet wasn’t too healthy, with such staples as barbacoa and flour tortillas. He passed away about three months later, at the relatively young age of 67. “In a way, my father’s passing was a blessing in disguise. I took my workouts in a new direction, and began focusing more on cardiovascular workouts than body specific workouts. My attention was now on keeping my heart strong,” shares Roland. “It wasn’t too long after that I attended my first crossfit workout, and I was hooked.”

photo by michael giordano photo by michael giordano

One of the things that Roland truly enjoys about his workouts are the people he works out with. “Your fitness herd pushes you to keep going, and encourages you when the task appears to be impossible,” he states. “You find yourself doing things you never thought were possible, such as leaping onto a 3-foot box or flipping a 400-pound tire.” Roland claims that he loves seeing others progress, achieving things they never thought were possible. Roland’s fitness philosophy is simple: progression not perfection, both physical and mental. “Some people always look at fitness in terms of a specific goal or accomplishment, such as I want to look a certain way,” he states. “It should be more about the journey, a progression to being at your best health, wanting to live as long and as well as you can without ailments.” To Roland, fitness and wellness are about lifestyle, making a lifelong commitment, and a conscious choice. He says it’s training your body and your mind, which go together. “The mind certainly impacts your attitude about working out, which impacts your lifestyle. You have to have the right attitude to approach it,” Roland shares. “A bad attitude is like a flat tire, you can’t go anywhere unless you change it.” As much as he is a fan of crossfit, he acknowledges that it isn’t for everyone. There are, however, many ways to be active and stay fit. According to Roland, the important thing is to make the time to dedicate to taking care of yourself. As a successful attorney, his schedule can often be sporadic, which is why he makes time each morning for his workout, so that a late night won’t be an excuse. Roland professes to be a relatively private person, and he admits that he is not used to sharing such details about himself. However, he feels that if his story helps someone to make a positive change in their life, he’s willing to open up about himself. Roland uses his own story as an example and shares that discipline, desire and the right attitude can make all the difference and will help

achieve the right results. He warns there is no magic pill and no shortcuts, contrary to what some would believe. “Everyone looks for a shortcut, an easy button, but there isn’t one, says Roland. “You have to put in the time, and have to sweat it out.” Reminiscing about his father once more, Roland recalls his dad’s funeral. “When I spoke at my dad’s funeral, one of the things I said about him is that he brought all of my brothers and sisters up to be competitive and to be strong,” Roland states. “I used to think it was about winning trophies when I was little, but as I grew up I realized that the training was about life, not trophies. You will get knocked down many times throughout your life, and by being strong, we pick ourselves up and keep fighting.” While many believe that the older you get, the harder it is to stay in shape, these guys, all in their 40’s, happen to be in the best shape of their lives. What continually impressed me as I visited with each was their inability to allow any part of their lives to suffer, especially given their hectic and demanding schedules. Nico, Raul and Roland have each found a way to succeed professionally, dedicate time to be with their families, and still achieve high levels of physical, mental and spiritual fitness. Even more impressive, the fellowship they have created amongst each other, from celebrating each other’s successes to heckling each other as they posed for these pictures, these men have a special bond that will continue to push them to do great things for their communities and each other. ■

For more information on Nico LaHood, visit LaHood & del Cueto, PLLC at www.lahooddelcueto. com. For Dr. Raul Martinez, visit Consultants in Pain Medicine at www.cipm.com. And, for Roland Esparza, visit The Law Office of Roland R. Esparza, PC at www. esparzalawfirm.com.

NFIT MAN november / december 2012

ď Ż outdoor fitness

Triathlons, Men, Gadgets...

Oh My! What to buy your Male Triathlete for the holidays? by Jennifer Fritzsching-Rulon

NFIT MAN november / december 2012

As a young boy, you probably started off with the Matchbox cars and collected them all, placed them in the Matchbox car case. After that you received a bike…a mountain bike or a BMX bike? Maybe you wanted to stay inside and play on the new Nintendo or Atari (Anyone?). You turned 16…driver licenses! You opted to work, so you could save money for your first car…was it new or used? Went to college, got your first job…what to buy now? Another car? As you got a bit older… you saved money and you wanted a boat? A motorcycle? A Porsche? Yes, boys and their toys. The older they get the more expensive their tastes are. Triathletes are not any different. The first triathlon you may do is on your Schwinn or a mountain bike. The next triathlon, you decided to borrow your buddy’s triathlon bike. Man, you were flying on that bike. Next, you are in the bike shop searching for the top of the line bike that Lance Armstrong rode in the Tour. The great thing about triathletes is that it isn’t always about the bike. Where shall we start? The swim: goggles, caps, fins, wetsuits, swim suit, pull buoy, paddles, kickboard, etc. The bike: bike with aero bars, helmet, aero helmet, cycling shoes, glasses, gloves, cycling jersey and bottoms, etc. The run: running shoes (Newton’s, Brooks, Saucony, etc.), running clothes, cap or visor, socks, etc. These are some of the basic for starting a triathlon…this is what would be called the “Boy’s Toys.” Well, we are a bit more experience and now, we want to start looking at the “Men’s Toys” in the triathlon world of gadgets:

Power Meter

Range from $800 to $4000 depending on the particular brand and model. » “Training with power is the next best thing in achieving peak performance,” according to Hunter Allen, the author of “Training and Racing with a Power Meter.” Training with power wattage has been around for years with exercise physiologist in a lab. Now you can actually have one on your own bike. » Power Meter is a great tool. You need to learn how to apply it to your training. » http://www.amazon.com/Training-RacingPower-Meter-Hunter/dp/1934030554

Garmin Forerunner 910 XT

Approximately $400-$450 depending on the store you get it from. » Garmin has outdone it. With this watch, the athlete can measure their swim: distance, time and stroke, along with the path the athlete took during the open water swim. The watch can measure the athletes’ bike information: MPH, time, elevation and a map of your ride. The watch can also measure the athletes’ run:

distance, speed, elevation and a map of the run. » It is much bigger than a regular Timex watch. » http://sites.garmin.com/forerunner910xt/

The only difference between

CompuTrainer by RacerMate

Ranging from $3200 - $5000, depending on model. » CompuTrainer is an indoor bike trainer. According to www.racermateinc.com, it will increase your cycling power by 20-30% and your speed by 2-4 MPH. It will measure the power (just like a power meter does), mph, distance and simulate up and down hills. The trainer can be hooked up to the computer and the cyclist can ride many different cycling courses, including Tour de France, 70.3 Ironman and Ironman courses. » Can be tough to set up and riding inside can get boring. » www.racermateinc.com

men and boys

is the cost of their toys.

Aerodynamic Race Wheels

Ranging from $500 - $1500/ each wheel depending on the brand and model. » Triathlon aero race wheels can shave off minutes of your time and this is what ALL triathletes want. Some of the favorite race wheels are from Zipp (made in the USA), HED and Mavic. Some of the reason why cyclist/triathletes want race wheels is that these wheels are much lighter than the training wheels. Choosing a decent set of race wheels will have a lot to do with how the ride feels, since the wheels are the bike’s contact points with the ground. Aero triathlon wheels can slice through the wind but also may not be as comfortable. So, you have to put that into consideration with comfort and 3 seconds off each mile, especially doing an Ironman. » Can be hard to change the tire on the race wheels. » Check out your local bike shop for the latest of racing wheels.

~Author Unknown

Authors note: Learning to run naturally is the way to go. The athlete must learn how to find that sweet spot and run midfoot…a shoe will guide you but the athlete needs to learn how to do that. I PR’d in my 5k and Half Marathon with Newton Running Shoes. The possibilities are endless for triathletes these days ranging from a $130 shoe to a set of wheels for over $2000. The holidays can be magical for a triathlete and HIS toys…maybe Santa is an avid triathlete and he can help your Triathlete out this year! ■

Newton Running Shoes

Ranging from $130-$175, depending on the model and where you get it. » Newton Running encourages running on your midfoot/forefoot. When you walk, you land on your heels. When you sprint; you land on your toes. In the “perfect” run, your gait falls somewhere in between. You must land on your sweet spot, not on your toes or your heels. Newton Running Shoes are the only shoes that were developed specifically for Natural Running. There are “lugs” right underneath the shoe for your sweet spot. » www.newtonrunning.com or http://www. trisitionarea.com/ » Some people prefer Brooks, Saucony, etc. Running shoes are a preference for all runners.

Jennifer Fritzsching-Rulon, who recently received her Master Degree in Kinesiology at UTSA, has been a USA Triathlon Level I Coach since 2000. She has coached many athletes to their first Ironman, along with athletes getting ready for marathon, sprint triathlons and 70.3 Ironman. Jen has done numerous triathlons and is a 4x Ironman Triathlete, along with participating in CrossFit and CrossFit competitions. Jen is a CrossFit coach and implants CrossFit with her triathletes. If you are interested in Jen and her philosophy on coaching and life, go to www.tribalancecoaching.com or her blog at http://tribalancecoaching.blogspot.com. NFIT MAN november / december 2012

ď Ż indoor fitness

More Bang For the Buck by Claudia Conley If you're looking for a way to get into a quick workout or just want to change up your current routine, HIIT training is a great option. High Intensity Interval Training, also commonly called High Intensity Intermittent Training, is any workout that alternates between an intense burst of activity followed by a period of low intense activity or even complete rest, and usually lasts no longer than 20-30 minutes in duration. There are many benefits to this kind of training and it is a great option for those who want an exercise routine that is efficient and doesn't take alot of time. HIIT can be done in the gym, though no equipment is necessary to obtain a great workout. Exercises chosen are usually those that involve all major muscle groups such as sprints, squats, plyometrics, push-ups, etc. A study presented by the American Council on Sports Medicine (ACSM) showed that only two weeks of high intensity intervals improves one's aerobic capacity as much as six to eight weeks of endurance training. Also, HIIT training stimulates human growth hormone (HGH) by as much as 450% during the twenty four hours after finishing your workout. HGH is important for an increase in the body's ability to burn more calories and also for slowing down the aging process. Since HIIT training has become a common and popular way for many people to work out, several types of interval training have emerged. TABATA is a type of interval training founded by Izumi Tabata who conducted tests on two groups of athletes comparing moderate to high intensity training with high intensity interval training. Athletes with HIIT training improved their aerobic endurance as well as anaerobic capacity and athletes with moderate to high intensity training only improved aerobic capacity. TABATA method of interval training involves going "all out." It is only a four minute workout, and consists of alternating high intensity for twenty seconds followed by a 10 second rest for a total of 8 intervals. An example of this type of training would be:

NFIT MAN november / december 2012

Âť

HIIT can be done in the gym, though no equipment is necessary to obtain a great workout. Exercises chosen are usually those that involve all major muscle groups such as sprints, squats, plyometrics, push-ups

➊ ➋ ➌ ➍

Fast push-ups for intervals 1 & 3 for 20 seconds, 10 second rest Squat jumps for intervals 2 & 4 for 20 seconds, 10 second rest Pull-ups for intervals 5 & 7 for 20 seconds, 10 second rest

Sprints for intervals 6 & 8 for 20 seconds, 10 second rest ach, followed by 1 minute of rest for a total of 20 minutes. (A cool-down is recommended after the workout, such as a walk around the track in order to bring the heart rate back down from the high heart rate training). Research shows that this type of high intensity, specifically intermittent, supramaximal exercise is optimal for fat loss. However, it is not recommended for unconditioned individuals or anyone with heart problems/high blood pressure and also involves a higher risk of injury. Personal trainers often incorporate HIIT training into their clients' workouts and vary the types of exercises or timed intervals. Tony Schober, a professional trainer, has a

popular training website and recommends interval training as one of the most effective ways to work out. An example of one of his workouts consists of sprinting for 200 meters around the track followed by 200 meters of walking, for a total of 20 minutes. One of his gym work-outs using HIIT involves box jumps for 1 minute followed by 1 minute of rest and jump rope for 1 minute followed by 1 minute of rest for a total of 20 minutes. Getting creative with your workout routine is one of HIIT's appeals and can really involve any type of exercise. Whether you decide to incorporate High Intensity Interval Training into your existing workout routine or as your total regimen for a particular duration of time, it is definitely an effective way to add efficiency, intensity and variety to exercising. Keep in mind that the importance of proper nutrition and proper recovery between workouts and proper form is very important when executing the exercises, especially when going through repetions at a fast pace. Here is one HIIT training program that I came up with myself, and I'm sure my clients are just as excited as I am to include this in their routine! Intervals of 5 exercises performed for 1

minute each, followed by 1 minute of rest for a total of 20 minutes. Intervals: 1) and 3) fast push-ups (full or modified) 2) and 4) leap frogs 5) and 7) assisted pull-ups 6) and 8) fast body-weight squats 9)and 10) v-up crunches 5 minute cool-down: walking on the treadmill for a moderate pace such as 3 mph Charlotte Anderson, "8 benefits of High Intensity Interval Training, "n.d., http://www. shape.com/fitness/workouts. (accessed Sept. 7, 2012). Tony Schober, HIIT High IntensityInterval training," n.d., http://coachcalorie.com/hiittraining. (accessed Sept.7, 2012). Tabata, "Step by Step Guide on Tabata Training, "May 1, 2011., http://tabatatraining.org. (accessed sept 7, 2012). Tremblay, A., J.Simoneau, and C. Bouchard. Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism. 43:814-818, 1994. For more information visit www.facebook. com/conleywellfit

Discover your straight smile here. Faster and in fewer office visits. A HEALTHY, ATTRACTIVE SMILE gives you a look that exudes confidence and success, no matter how old you are. This can greatly improve your personal and professional relationships as well as your child’s chances to get ahead in life. So when it comes to choosing an orthodontic practice for your family’s special smile needs, look to South Texas Orthodontics. Get the benefits of the revolutionary SureSmile® digital orthodontic system. It requires fewer adjustments and is clinically proven to significantly reduce treatment time. That means you’ll have a straight, much more attractive smile faster than you ever thought possible. Thanks to highly trained orthodontists with over 50 years’ combined experience and the latest treatments. BRAD D. BRUCHMILLER, DDS DEVIN S. COCHRAN, DDS, MS AMY JACKSON, DDS, MS 14855 Blanco Road, Suite 109 San Antonio

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NFIT MAN november / december 2012

 senior men’s fitness

COLD WEATHER

EXERCISE FOR SENIOR MEN by Guy R. Banta, Ph.D., MPH

Believe it or not. Cold weather is coming. Maybe not heavy ice and snow fortunately, but, cold! What should we know about the effects of cold weather on senior men and during exercise? The Journal of Applied Physiology (JAP) states in its article on aging and human temperature regulation: “The physiological response to cold stress involves both decreased heat loss and increased heat production.” Most cross-sectional studies report that aging is associated with a relative inability to accomplish this when exposed to cold environments.” JAP further states: “A notable gender difference exists when older and younger men and women are exposed to the cold. Mortality during cold spells is higher in older men than in age-matched women.” Research regarding temperature regulation changes with age is not totally defined, however, the general consensus is that older men have more variable responses and some have less responsiveness to mild and moderate cold air than young men. Why? As people age (60+) there appears to be less tolerance to cold than a younger population due to reduced vasoconstriction and heat conservation. The American College of Sports medicine suggests that individuals over 60 years of age are at an increased risk of hypothermia due to blunted physiological and behavioral response to cold. Research by the US Army at their Research Institute of Environmental Medicine report that cold exposure may elicit a smaller rise in metabolic heat production for the same amount of work (exercise), and less vasoconstrictor response (slowing down of the peripheral blood flow) to cold in older men. For not yet a clear understanding, these effects may be limited to senior men and not women and younger men. Should senior men then not be exposed to or exercise in the cold? That is not the suggestion! There is no evidence that physical fitness improves thermoregulatory response in the cold unlike heat. However, physical fitness across all ages does seem to allow increase in exercise time in the cold and at a higher metabolic rate that may contribute to maintenance of more normal core temperature. Maintaining a higher V02 max% (aerobic capacity) and lean body mass (muscle generates a lot of heat) aids significantly in maintaining this required higher metabolic rate and maintenance of core temperature during exercise in the cold. What else can a senior man do to increase his ability to tolerate the cold? The Mayo Clinic’s tip on exercise and cold weather is: Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warns against exercising outdoors in extreme cold weather. Also if you have any medical conditions such as asthma, heart problems, or any condition neces-

NFIT MAN november / december 2012

Your body loses heat four times faster when exposed to water than air at the same temperature. sitating precaution, see your family doctor. He or she can best advise you based on your condition or medications you might be taking. Insulate your body; dress in layers. Be cautious not to be dressed too warmly. As you exercise, heat is produced. Dressing in layers allows you to remove some as you warm and begin to sweat. Once your sweat starts to dry you can begin to chill by losing body heat thereby needing to replace the layer you removed. The outer layer should be able to repel wind and rain while inner layers provide additional warmth. Wear a thin layer of synthetic material such as polypropylene next to your skin which can “wick” the sweat away from your body. Do not use cotton which stays wet and draws heat rapidly away from your body. Your body loses heat four times faster when exposed to water

than air at the same temperature. You will need to experiment on which and how much layering you will need to do based on the outside temperature and your exercise intensity. Wear gloves and socks in the same manner. Lastly, wear a hat and ear protection. The amount of heat loss from an uncovered head is significant and the ears, similar to the fingers due to vasoconstriction to preserve core temperature, are highly susceptible to cold injury. Before venturing out into the cold, assess HOW COLD It is. Pay attention to weather conditions and wind chill. Exercising in the cold and rain can make you more vulnerable to cold injury. If you are totally soaked heat dissipation becomes rapid regardless of the metabolic heat production. If this occurs, you need to take your exercise inside; treadmill,

bike ergometer, mall walking, weight lifting, kick boxing, etc. Simply knowing the temperature outside does not tell you enough about the conditions in order to dress appropriately. Wind chill is always a factor needing to be considered. The combined effect of the wind and the temperature determines the rate at which you lose body heat. This combined effect is called “Wind Chill Factor.”

From the University Corporation for Atmospheric Research (UCAR)

For example, if the temperature is 5 degrees above freezing and the wind is blowing at 15 miles per hour, the cooling effect on your body is equivalent to the temperature of -25 degrees F in still air. The effects of aging on senior men cold tolerance requires understanding, planning, and safety. Stay warm and enjoy! ■

For more information on cold weather exercise for senior men contact Dr. Banta at the Integrative Martial Arts & Wellness Center; 210 602-4020

Experience matters. The Urology and Prostate Institute provides the most experience in robotic surgery for the treatment of prostate cancer in Texas. UPI Director Naveen Kella, MD, who has performed more than 2000 robotic prostatectomies, is committed to a compassionate and comprehensive approach in the treatment of every patient. “Dr. Kella’s experience with robotic surgery, and his reputation within the community reassured me that I made the right choice. I believe he is the best surgeon to do the procedure.” - Joseph Diaz, MD Prostate cancer survivor

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MEDICAL CENTER Naveen Kella, MD 9102 Floyd Curl Dr. San Antotnio, TX 78240 (210) 591-7171 Fax: (210) 201-1140

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PECAN VALLEY William Schuessler, MD 4243 E. Southcross, Suite 201 San Antotnio, TX 78222 (210) 333-9010 Fax: (210) 337-2104

www.TheUrologyandProstateInstitute.com

NFIT MAN november / december 2012

 lose it & love it

keep the holiday season happy Ring in the New Year with a smile by implementing a few simple healthy habits.

By charlie marino

The Holidays are here which means family gatherings, friend get-togethers, potluck parties and after hour socials. Many people tend to over indulge at these events, after all who can resist home cooked cookies, pies, passed hors d’oeuvres and tasty holiday beverages. Even the most disciplined dieter finds it hard to refuse a second helping at Thanksgiving dinner. In fact, it is estimated that the average American eats over 7,100 calories, which is 2lbs of food on Thanksgiving Day. One can easily gain 7-10lbs over the Holidays if not careful. Most men would love to have a six-pack but unfortunately they drink one instead of exercising. Of course there is the fall back position that once the New Year arrives, a resolution will be made to shed the extra weight and start the year with a new fitness plan. Unfortunately, most people tend to break their resolution within just a

few months. Reasons vary from not enough time, I’m too tired and just not knowing where to start. Most men hit the gym with a warrior like mentality. They begin with lifting too much weight and executing bad form, thinking they can “hit the gym” as they did back when they were in school. This can lead to injury, which can derail any fitness goals that may have been set for the New Year. Do not be proud, hire a trainer. A professional trainer cannot only motivate you but make sure you execute proper form and technique. Starting a fitness regimen is not just for the Holidays or New Year but in reality, a life change and lifetime commitment. Most men tend to be preoccupied with televised sports, eating on the run and working late. According to the American Heart Association, more than one in three male adults have some form of Cardiovascular Vascular Disease (CVD) and in San Antonio,

NFIT MAN november / december 2012

29.8% of area residents are obese. Choosing unhealthy habits can also lead to diabetes. According to the American Diabetes Association, 1.7 million or 1 in 12 Texas adults are diabetic and over 3.1 million are affected by diabetes and prediabetes. Staggering statics but the good news is that most CVD and diabetes can be prevented by just applying healthy habits. Making better informed choices is easier than you think.

Simple steps to a healthier you:

➊

Just Do It! – If you currently are not on an exercise program start one. The biggest hurdle is the first day. Once you get into a routine and see results, it no longer will be something you dread or need to schedule; it will become part of your lifestyle.

➋

Drink more water – it keeps your metabolism active and reduces hunger cravings.

➌

Increase aerobic activity – If you currently are exercising add 15-30 minutes; if you are not, then start. By increasing your aerobic activity it will allow you to burn off those extra calories.

➍

Strength Train and Protein – Muscle tissue requires more calories to properly function than fat tissue. Because muscle burns fat, it is essential while strength training to eat adequate amounts of protein. Protein assists in maintaining muscle mass, so the more muscle you acquire the higher metabolic rate you will have and the more fat you will burn.

➎

Make healthier choices – Eat healthy and decrease your caloric intake.

Call: 210.385.7404 or Visit ChampionFitGym.com

ChampionFit Gym provides group boxing workouts developed by 2x World Champion Boxer, Jesse James Leija. We welcome men, women, and children with all levels of competence. We take pride in getting our members in the best shape possible! Visit our website www. championfitgym.com or one of our locations for more information. Train like a Champ, with the Champ!

NEW LOCATION: The Ridge Shopping Center (Lockhill Selma and 1604) 4553 N. Loop 1604 West

For example, eat your favorite food but eat smaller portions. Add protein and vegetables from the meat and veggie tray.

➏

Small meals 5 times a day – three main meals and two snacks. By eating supplements for snacks that are high in protein you will be less likely to over eat. Along with an exercise program, this will keep your metabolism burning calories throughout the day.

➐

Avoid alcohol – In the instances that you cannot, try and stay away from high calorie drinks like egg nog, daiquiri and wine. They are loaded with empty calories. After the age of 35 most men lose 5% of muscle mass every ten years. This is one reason why, as we age, it gets harder to loose love handles, beer guts and

those unattractive man boobs appear. To gain optimal results aerobic and strength training is essential for any workout routine. A strength training program increases muscle mass, strengthens tendons and ligaments and reduces body fat by increasing lean muscle mass. Aerobic activity has been proven to decrease the risk of CVD, high blood pressure, high cholesterol, diabetes and reduces depression and anxiety. The benefits of physical activity far outweigh the alternative. Do not wait until after the Holidays, start your New Year’s Resolution of getting fit now. ■

ARE YOU READY FOR THE 24 DAY CHALLENGE?

For more information email Charlie Marino at ProFit@ Reagan.com

ADVOCARE USE IT THE PROS DO

210.602.3887 Boualy Shed www.bodybyboualy.com

NFIT MAN november / december 2012

 lose it & love it

Divorcing Yourself One man’s divorce leads to a renewed and healthy relationship with himself by Lenore Kaiser

NFIT MAN november / december 2012

I saw him a couple of times at different local hang out places in town. He was easy to spot. Large and loud, always with a drink in his hand, sweating profusely and able to shoot back double double’s like they were water. He came across like he didn’t have a care in the world, but if you took a closer look he was a man on a mission to drown out a 17-year marriage that ended. I sat at a table at the restaurant talking with a friend when this 370-pound man walked by. As I continued to talk, I noticed from the corner of my eye that I was being watched. This larger than life person smiled and he stood there waiting for acknowledgement. We made introductions and were invited to sit with his entourage of “no names” that simply seemed to occupy seats at his table because he was footing the bill. I immediately got to know this over-weight and sweet soul, Phil, who came into my life. Phil spent his whole adult married life being the provider, the problem solver and caregiver to his ex-wife and two children. His life re-volved around just that and never once did he think about himself his wellbeing emotionally or physically. In a sense, Phil lost himself the day he said, “I do”. Although he received little acknowledgement from his then wife of what a good husband he was, his only reward at the end of the day was his children saying, “I love you dad!” and sometimes a picture note taped to his bedroom door from his son reminding Phil of what a wonderful dad he was. “What do you look for in a man?” this overweight figure asked playfully. “Three things,” I responded, “One, a man that believes in God and goes to church; two, a gentleman-one who enjoys opening doors and treating me like a lady; three, a man who takes care of himself physically, and Phil, you don’t take care of yourself.” I was just as surprised at what came out of my mouth as he was. His eyes widened. That introduction was the beginning of a new found friendship. We became friends and regularly spent time together. I found him to be like an oversized kid, eager to do just about anything I was up for. I re-introduced him to God and in time, it was a part of his ritual regardless if I went with him or not. We went on long four-hour bike rides. I found as long as I kept him talking, he didn’t realize how long he had been on the bike. In time, he joined a gym and worked out twice

He learned that if you’re not good to yourself first, you’re not good for anyone a day and some times more. I notice the gym became his outlet; a place where he got to work out, talk and meet people. As the pounds started dropping, his alcohol drinking subsided and his food behavior changed as well. Months went by and more noticeable changes happened. He no longer had to use a breathing machine at night for apnea and no longer had to take blood pressure medication.

As time went on, Phil was slowly transforming into a new Phil. He was now at 250 in weight, losing over 100 pounds in less than a year. He went on to lose an additional 25-pounds and finally did something for himself. He updated his outdated clothes and started wearing designer clothes. His ex-wife took notice of his changes along the way, but he now saw her in a new light. She was never complimentary towards

him throughout their marriage, sometimes reverting to horrible name calling that associated with his weight. Their divorce was not just the separation of two people, but a divorce Phil had to make with himself. He learned that if you’re not good to yourself first, you’re not good for any-one, and someone that is not kind to you when you’re unaware of that doesn’t deserve you on your worst day, let alone on your best. ■

Based on a true story. Congratulations to Phil Blask for a job well done! Contributor: Lenore Kaiser Wellness Director & Owner Kaiser Medical Management 1-800-764-0418 www.kaisermedicalmanagement.com

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 preventive measures

Win of De-Feet The Mechanisms

of Running by dr. justin martindale

Thousands of Americans each day wake up before sunrise, take thirty minutes at lunch, or burn the night oil to feel the “high” of running. Whether for exercise, diet, or fun, running has been the age-old standby routine. As technology has evolved with running technique, footwear, training regimens etc., one thing has remained the same; our bodies, our lower bodies to be more exact. No matter what new device technology develops to assist our running, make us faster, or easier to run, we must rely on our primi-

tive assets. The feet are the most important part of the chain when running. This is followed by the hip and knee together. Most runners have either heard of or experienced the myriad of different foot problems such as plantar fasciitis, flat foot, tendonopathy (or tendonitis as it was commonly called), or even stress fractures. All of these stem from dysfunctions of the foot or hip, but that will be discussed later. The human foot contains 26 bones per foot, 20 muscles and tendons that either originate or cross the foot

NFIT MAN november / december 2012

and dozens of different ligaments. With that many intricate parts in such a small area it is amazing how it all functions together. If just one of those parts is improperly aligned, weak, or stressed, the whole system breaks down until you feel pain. The mechanics of running must start in the foot. It is the only part of the body that strikes the ground with three times our body weight about one thousand steps per mile. As children, we have a “rocker bottom” foot meaning there is no arch. As we begin to walk, our

muscles grow stronger along with the ligaments to develop the arch. Ligaments do not change much unless excessive strain is placed on them. This leaves muscles as the primary culprit for maintaining good foot health. Most importantly are the muscles in the bottom of the foot deep near the bones called the intrinsic muscles. When these are weak, the most common adaptation is a flatter foot, sometimes called over pronation, along with splaying of the toes to the outside and a rolling outward of the heel bone, calca-

{

The human foot contains

26 bones per foot, 20 muscles and tendons

that either originate or cross the foot and dozens of different ligaments.

neus. The quickest and easiest way to begin building the strength in the intrinsic muscles is with a simple towel scrunch. Try to scrunch a towel with your toes as tight as possible while keeping your foot in a straight position (opposite of what was described above). The second most important mechanic of running is the flexibility of the ankle joint. When walking, normal flexibility requires ten degrees of dorsiflexion, or bringing the top of the foot towards the shin. When running, we need fifteen to twenty degrees. When we do not have the required flexibility, the mechanics and posture of the foot change again, similar to the posture listed above. The easiest way to stay flexible is stretching as most know, but improper alignment while stretching can actually make the problem worse. Just like the towel scrunches, the foot must stay straight with a slight arch while performing any number of the common standing calf stretches. Although the foot and ankle are very complex in structure and function, maintaining good health of both is vital for longevity of successful running. There are simple ways to attempt good foot health but the best way is to have good orthopedic physical therapist evaluate your foot and overall mechanics and design a program which best suits the limitations associated with your particular feet. Running is a great activity to maintain health and wellness. It can be rewarding both personally and professionally, but good foot health is important to keep you going for years to come. Winning a race is measured in miles, but I think is starts in the feet. The hip and knee are also very important for good running. Part two of running coming soon. ■

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NFIT MAN november / december 2012

 preventive measures

Chicken Leg Syndrome A Male Epidemic by Sean Burton

There is a horrible epidemic happening in gyms everywhere nationwide. It comes as a surprise to most and it’s mostly undercover. Chicken Leg syndrome is a horrible male epidemic that has been going on for some time now. It may come as a shock to most of us that some guys simply do not want to work out their lower body for many different reasons. Due to the amount of cases that have been seen all over, it is time we find a permanent solution and help guys who are suffering from this horrible epidemic. Chicken Leg syndrome is a case of mostly upper body workouts with very little attention to the lower half. It’s often classified as “Stick Figure Legs” or “Stork Legs” and it’s very noticeable. Guys choose to ignore half of their body due to one of the following reasons. They either don’t know how to work their lower body, it’s not a “vanity muscle” or they’re insecure about the lack of strength or size their lower body possesses so they choose to stick with the other half of the body. For whatever reason they have, we at NFit have the solution to get your legs up to speed with the rest of your body. According to Occam’s razor, the most obvious solution would be to actually work your lower body. That being said, there are a few things you want to take into consideration before jumping head first into the squat rack guys. ■ Learn the form – A compound movement such as a squat or dead lift has a lot of risk of going back if your form is off. If you don’t know how to squat properly, please consult a fitness expert or a friend that has a good work out experience with results to prove it. The squat and the dead lift are some of the most compound and effective exercises for the body. If learned and executed

NFIT MAN november / december 2012

properly, you’ll be seeing some impressive results. Not only in your legs but your body overall. ■ Use your entire arsenal – Gyms now days have so many machines to hit the body in so many different angles and you want to use this to your advantage. Get to know which machines have a good effect on your legs. Get to know the: Leg press, Knee Extension, Knee Curl, Calf Raise, Hip Abduction, Glute Raise or any other machine that creates a good burn. Remember, the more variety the better your results. ■ Prioritize your lower body –

If your lower body or any body part is lacking, it’s important you make them a priority. Work them out at the beginning of your

workout routines or if you’re splitting your body part routines, work them out first while you’re fresh. Give them a little attention and you will see some good development. ■ Keep It Simple Stupid (K.I.S.S.) – Everyone who gets into squatting and dead lifting start talking about max weight, Front squats, sumo dead lift, power cleans, squat shoes, weight belts, chalk, lifting suits and everything between. Guys, keep it simple. Bring it back to basics before you start thinking of advancing.

Please keep in mind that safety is always first, no matter what. Guys, we know we get to talking and then egos start going and, inevitably, someone gets hurt. Leave the ego at the door and keep it safe. The idea is to become stronger and bigger, not to hurt yourself. Don’t worry; a lot of greats had issues with leg development. I’ve personally known a guy how could squat well over 300lbs easily but had calves the size of his sisters. Arnold used to train his calves six days a week twice a day to get them up to par with the rest of his body. Personally, I train my legs three times a week to keep them strong and growing with the rest of my body. If you follow these few steps you’ll begin to see a positive change in your lower body guaranteed. Keep away from doing only vanity muscle exercises such as bench press or bicep curls. Last time I checked, the ladies love a nice set of legs on a man. Train hard, eat well and keep going until you’re done. ■

For more information call 325.650.7538 or email seanbfitpro@gmail.com

 preventive measures

driving you to

drink something else Soft drinks are hard to swallow when you know the harm they can do to your body by Ryan Newberry

On the rare occasion that a 20-year-old guy isn’t thinking with his private parts, he’s thinking with his wallet. So when I quit drinking soft drinks seven years ago, my decision had nothing to do with my waistline. It had everything to do with the fact that water is free and Dr Pepper is not. But as I approach 30, I look at that decision as a big reason why my waistline is still 30. Did you know that doctors and researchers have placed soda among the leading suspects in the obesity epidemic in America? I didn’t either, but it’s hard to act surprised when you can’t walk to your car without someone waddling past you with a Big Gulp in their clutches. I’m not saying you should swear off soft drinks forever. Zero-tolerance dietary rules set you up for relapses and binging. Have a soda once a month. A few times a week, even. But here’s the thing: Your body only needs so many calories to keep you up and running. Anything extra and you’ll have to go shopping for new jeans. I’m not a nutritionist - I’m just a bachelor. I enjoy eating things other than salad and I also happen to enjoy looking good in a bathing suit. There’s just so much delicious food available in San Antonio that it’s a shame to blow all your calories, and your budget, on soda. Soft drinks owe their calorie counts to ridiculous amounts of refined sugar. Hmm, perhaps that explains why most of them taste so good. Aside from making your taste buds happy, what else does soda offer you? Beer, for

example, also contains empty calories but at least there are fringe benefits like making you better at karaoke. Sure, soda gives you a dose of caffeine, but there are better ways to get energy such as advanced moves like eating healthy or exercising twenty minutes a day. The truth is though there’s really nothing else to gain from soft drinks, except weight and perhaps a case of diabetes. Yeah, you can opt for a low-calorie option like Coke Zero or Dr Pepper Ten. Not since the days of Screech and Urkel has anything failed so hard at convincing the world it’s manly, but even diet drinks may not be as harmless to your system as you’d think, considering there’s absolutely nothing natural in a can of soda except the water, and even that’s had gas added to it. Ever wonder why everything tastes like chicken, yet nothing else in the world tastes like Coke? Or why your orange soda glows in the dark? Hate to break it to you, but your favorite soft drink is an unholy test-tube baby and no good can come of drinking something that was created in a lab, unless you have a prescription for it. It’s true — in addition to soft drinks’ contribution to obesity and diabetes, many of the synthetic chemicals they commonly contain are linked to heart disease and even cancer. Know what doesn’t cause heart disease or cancer? Water. Know what doesn’t show up on your

restaurant bill? Water. Know what cures hangovers and never goes flat and is essential to your survival in the most very basic sense? I’ll bet you have a good guess. The fact that water doesn’t actively make you fatter is a bonus. At this point, it may now be too late to convince you that I don’t have a personal vendetta against the soft drink industry. In fact, many of my friends and loved ones drink soda. I’ll even drink a Dr Pepper every couple of months, despite my embarrassingly low tolerance for caffeine. According to the calorie calculator at www.cancer.org, I need to consume 2,400 calories to maintain my current weight, and I can’t think of a good reason to waste a single one of those calories on soda. ■

For more information email ryan.newberry@ gmail.com NFIT MAN november / december 2012

 preventive measures

Nutrition vs. Weight by Debra McGiboney

What to eat and what not to eat? That seems to be the question these days. The debate continues on how much protein, carbohydrates and fat we should consume on a daily basis. I’ve been in the fitness industry for the past 30 years and not a day will go by when I have someone approach and ask: Should I cut out all my carbohydrates? Should I eat more protein? Will I ever be a size four? Why am I gaining so much weight even though I exercise daily and watch my nutrition? First of all, each person is metabolically unique. How much are you truly exercising and are you watching your caloric intake consistently? Obesity is a very complex problem, related not only to food, but a person’s lifestyle, meaning; let’s take a look at the whole picture. Most people gain weight because they eat or drink more calories than they actually burn. You are not destined to gain weight if you eat pasta, rice and potatoes. If carbs caused obesity, then

NFIT MAN november / december 2012

why are rice-eating Asians living in their native countries not fat? Because they get plenty of exercise in their daily activities. How about marathon runners who consume a lot of protein and carbs? They are not overweight. That is because they get plenty of exercise. Activity,

{

nutrition jump-start:

» Vary your foods. Most of us get in a rut

and eat the same foods. This can lead to over eating and boredom. Mix it up, just like your workouts. Eat a variety of fresh, frozen, canned

everything must be in moderation. Eat breakfast daily and don’t skip meals.

not carbs, fats or protein intake, makes a critical difference between weight gain and health. Eating well and living a healthy way of life is not as hard as you think. Nutritious foods include fruits, vegetables, dairy, high fiber cereals and whole grains. Here are a few tips to a

or dried fruits. Eat more dark green and orange vegetables. There are a variety of beans such as peas, pinto, kidney and black beans. Go lean with protein. Choose lean meats and poultry. Bake it, broil or grill it.

Less is more. Pay attention to portion control. Retrain yourself to enjoy your food without stuffing yourself. Stop when you are full.

glasses (64 oz.). If you wait until you feel thirsty, you’ve waited too long. Dehydration starts long before we’re conscious of it.

» Enjoy healthy fat daily.

» Keep a food journal and

Important fats such as olive oils, flax oils &walnut oils support your heart, brain, weight control and for women, tame hot flashes and PMS.

» Keep your metabolism high.

Eat a series of five to six small meals throughout the day which include: whole grain breads, crackers, beans, vegetables and fruits.

» Eat breakfast! Skipping break-

fast is not a good way to eliminate calories. People who skip breakfast tend to be more overweight than daily breakfast eaters. You are robbing yourself. Breakfast is what gives you energy for the start of your day.

» Keep hydrated. Drink plenty

of water daily, at least eight-8oz.

grocery list. Keep what you eat in check by keeping a food journal. This may help you get to the bottom of what you are eating too much or too little of. You might find that you are drinking a lot of sodas or eating sweets throughout the day. You can also see if you are indeed skipping meals throughout the day or not eating as healthy as you thought. When you are actually writing down what goes in your mouth, you might be surprised. Keeping a grocery list with you when you go to the grocery store works. This will help prevent you from buying what is not on your list because you are hungry or feeling deprived. Stick to your grocery list to avoid temptation. I would like to end this article

by leaving you with these few reminders. Everything must be in moderation. Eat breakfast daily and don’t skip meals. Stick to the basics and follow a healthy, balanced diet. If you feel you need that extra push to keep you on track, hire a Certified Personal Trainer. Part of their Certification is on Nutrition and Exercise. Although they may not be Registered Dieticians, they can help assist you and keep you focused. Stay healthy and maybe I’ll see you at breakfast! I love Café Vida here at Gold’s Gym Rogers Ranch. ■ For more information, contact Debra McGiboney, Certified Group Fitness Instructor and Personal Trainer. Assistant General Manager at Gold’s Gym Rogers Ranch 210-408-9050. dmcgiboney@goldsgym.comdmcgiboney@goldsgym.com

NFIT MAN november / december 2012

 foodies

Enjoy Life’s

Fresh Flavors no gluten? no problem! by Thierry Burkle, Chef/Owner, The Grill at Leon Springs

Our 20th Century lifestyle brought us more processed foods, in response to our need for more time at work and play – and less time in the kitchen. Ultimately, the microwave and the food industry’s willingness to manufacture convenience foods led to a decline in America’s overall health and an increase in our waistlines. From diabetes to food allergies, generations are feeling the effects of the shift to processed foods. Unfortunately, many restaurant chefs joined what I call the “lazy craze” then too – turning their backs on traditional techniques in favor of faster, cheaper and easier production. But about 15 years ago, the tide began to change. A “culinary revolution” sparked Americans’ interest in what they were eating and how to cook it. Food TV, newspaper articles, magazines, books, cookbooks, websites and apps exposed more people to greater numbers of ingredients and exotic flavors that extended the range of their palates. Sure, practicality remains in play; but flavor and freshness rose once again to the top of everyone’s list of priorities. Healthy bodies, healthy minds and a healthy Earth are today’s smarter eating standards. Living longer and better is the 21st Century directive.

Old World Ideals

Every day I’m asked about the ingredients or techniques on my menu and I’m glad to answer and make individual adjustments. Questions come primarily from individuals with health-related food restrictions. For years, I was often asked for a dish to be made with less fat and oil, or to replace pasta, rice or potatoes

with vegetables. More recently there’s been an increase in questions about gluten. Fewer than one percent of Americans have Celiac disease, making them intolerant of gluten. An even greater number of diners avoid wheat and gluten-filled grains for other health reasons. For the most part, it’s easy to spot foods laden with gluten: anything made with wheat, barley, rye or triticale. It seems like a simple task to just avoid ordering foods with those ingredients, like crackers, bread, pasta, breaded items, cakes and pies, cereals and creamy sauces, but “lazy-craze” chefs have made the job harder by adding flour as a thickener where “old world” chefs would not. In my kitchen, a true scratch kitchen, 80 percent of our recipes are naturally gluten free because we create our dishes without additives, colorants, starches or thickening agents. If you avoid gluten, you can be confident in the menu items you select at The Grill. Our traditional techniques ensure your modern day pleasure.

Reduction Technique

One of the key elements of great cooking is time. Chefs who cut corners or take shortcuts usually make up for it by adding ingredients to speed nature’s course. Classically trained chefs respect ingredients and techniques that may take more time to prepare, but always deliver a higher quality result. One classic technique is reduction, which relies on time and quality ingredients to produce a flavorful result. At The Grill, we use the reduction technique to make every meat and fish stock we use in every sauce, gravy and glaze we serve. We roast meat or fish

bones, then slowly boil and simmer them with aromatics to produce a flavorful stock. In turn, that stock is used in our gravies and sauces. We also slowly cook down wines for special Marsala or Port reductions; fine balsamic vinegar for a rich balsamic reduction. We know every ingredient in every dish because we prepare it fresh.

Less is More

Attention to each ingredient’s color, nutritional values and natural flavors adds another nuance to great-tasting fine food. By cooking with a light hand – going easy on added salt, sugar and breading – we encourage the ingredients within the dish to shine. This lack of over-manipulation connects us with what we serve you, and connects you with what you eat. A light hand is, I believe, at the center of any great dish. When you prepare fresh vegetables, fruits and meats at home, you too can walk in the footsteps of great chefs. Take the time to understand each ingredient and master simple cooking techniques to extract as much flavor as possible from each one. And when dining out, never be afraid to ask about the ingredients in a dish, or to voice your concern about your health issues. It is our pleasure to serve you, and our greatest wish that you leave happy and well nourished. ■

For more information visit www. leonspringsgrill.com/ or call 210-698-8797

About the author: Thierry Burkle is the Chef/Owner of The Grill at Leon Springs, now in its 5th year. Prior to opening The Grill, Thierry and his business partner, Armand Obadia, had been serving San Antonians fine French cuisine at the popular L’Etoile in Alamo Heights since 1985. The Grill allows Burkle to continue to cook with his European philosophy in a more casual and lively setting. He and Armand remain committed to presenting each dish “fresh from scratch and from the heart.”

NFIT MAN november / december 2012

ď Ż recipes Ingredients:

1 small fennel bulb 8 oz of tuna sushi grade A+ 2 teaspoons of olive oil 1 teaspoon of balsamic vinegar 3 teaspoons of tapenade (see below) 6 quail eggs (hard-boiled for 2 minutes and peeled) 1 teaspoon of paprika 1/3 cup of ginger mayonnaise (mayonnaise added w/ juice extracted from fresh ginger) 2 cups of Frisee salad 1 teaspoon of basil 1 teaspoon of chervil 1 teaspoon of chives 1 teaspoon of chopped shallots

Tapenade:

6 anchovy fillets Soaked into milk for one hour Rinse and soak again 1/2 cup of Nicoise olives â&#x20AC;&#x201C; pitted Rinse with water and put in small container with olive oil, rosemary, and thyme. 1/4 cup of Dijon mustard 1/4 cup olive oil 5 tomatoes Poached for 10 seconds and skin removed Drain the anchovies and roast the tomatoes. Place both in a blender with olives and mustard. Add olive oil slowly until it has a consistency of puree. Refrigerate for an hour. 1/ Thinly slice the tuna. 2/ Take 6 pieces of slightly oiled plastic wrap and wrap the tuna. Gently pound the slices flat. (This procedure should be done carefully as to not smash the texture of the tuna.) 3/ Toss the frisee with basil, chives, chervil, shallots, olive oil, and balsamic vinegar, adding salt and pepper to taste. Add the thinly shaved fennel. 4/ Begin plating with a teaspoon of ginger mayonnaise. Remove the tuna from the plastic wrap and place the slice of tuna on the mayonnaise. Scoop a quenelle of tapenade directly on top of the tuna. Place a handful of frisee salad to the side of the quenelle. Place the quail egg (halved) on top with a dash of mayonnaise and paprika.

photography erin clarkson

preparation:

Carpaccio of Yellow Fin Tuna with A Tapenade

Contributed by The Grill at Leon Springs. For more information visit www.leonspringsgrill.com or call 210-698-8797 NFIT MAN november / december 2012

 recipes

oven-baked salmon with lemon and dill

INGREDIENTS: 2-3 lbs. of Norwegian salmon fillet, skin on and boneless Juice from two lemons ¼ cup of dry white wine, chardonnay works well ½ cup of water ½ stick of unsalted whole butter 2 tbsp chopped dill 1 tbsp cracked black pepper 1 tbsp kosher salt 1-2 tbsp of olive oil DIRECTIONS: 1/ Preheat oven to 350 degrees. Place Norwegian salmon skin down in the center of a baking sheet with rolled sides (to keep liquid from rolling off). Squeeze lemons, spreading juice evenly along the fillet allowing the excess to run into the pan. 2/ Add white wine and water to the pan (this liquid is

what helps keep the salmon moist and helps steam it). Cut the butter into ¼- ½ inch slices and spread them around the bottom of the pan evenly.

3/ Season salmon with dill, black pepper, and salt.

Drizzle olive oil over the top of the fillet.

4/ Bake in the oven at 350 degrees for approximately

25-30 minutes or until a meat thermometer stuck in the center of the thickest part registers 130 degrees. While baking, occasionally spoon liquid over the tops of the fillet to keep moist. Remove from oven and serve as an appetizer or main course. Enjoy!!!

For more information contact Groomer Seafood at www. groomerseafood.com.

NFIT MAN november / december 2012

 financially fit

Advantages of Employee Wellness Programs Employee Wellness Programs provide long-term benefits to both the corporations and the employee by Lenore Kaiser There is plenty of research out there that shows Employee Wellness Programs reduce absenteeism, employee turnover rates and reduce healthcare costs. This in turn results in higher productivity and a more profitable company. A well-established Employee Wellness Program is one that has a clear operating plan with an attainable and measurable goal. In addition, it is one that is embraced 110% from the top in management and embedded into part of their productivity review and performance evaluation as would any other aspect of their result in expectations as their role in leading those that they oversee. Just like productivity in general, a wellestablished Employee Wellness Program requires attention, so it is very important that

it is an on-going activity. For example, daily health tips sent to employees email in-box, cafeteria’s healthy food item of the day, even offering employees a discount on the healthy eating choices and making the non-healthy food items more expensive, monthly wellness lecture seminars held during lunch hours, an on-site fitness club, or/and a monthly healthy choice pot luck where employees bring their healthiest meal to share with others. Recognition awards are also effective ways to keep participation levels up. Research shows that employee recognition rates higher with employees than financial gains. But, incentive programs are a good way to keep the excitement of the Employee Wellness Program high and create a healthy competiveness between the employees and management teams.

Having an Employee Wellness Program in place will boost morale, improve health and fitness, and provide long-term benefits that affect the bottom line. It is one corporate plan that is certainly worth a company’s time and money. A healthy employee equals a happier and more fruitful individual that will result in a surplus financial gain for the employer. In this day and age with rising healthcare cost and the amount of time it takes to hire and train a new employee, it is one investment a corporation cannot afford not to invest in. ■ For more information on Kaiser Medical Management or Wellness Director & Owner Lenore Kaiser please visit www.kaisermedicalmanagement.com or call 1-800-764-0418. NFIT MAN november / december 2012

 financially fit

plan for the future How voluntary benefit programs can provide peace of mind by Aaron Seaman

On March 23, 2010, President Barack Obama signed into law the health care reform bill, known as the Patient Protection and Affordable Care Act (PPACA). Depending on which side of the political aisle you reside, this day was either a huge victory for middle- and lowerclass families hoping to obtain health care benefits, or the opening of Pandora ’s Box. Regardless of where you stand one thing is

certain – employers and employees would inevitably share the future costs of health coverage. While I promise you that this second feature of “Financially Fit” is not a political statement, the idea of sharing in the costs of coverage is an important one and leads to even more questions. Chief among those is this: Are you prepared for the unexpected? That question easily falls under the category of things we

NFIT MAN november / december 2012

don’t like to talk about; unfortunately, it truly is something we should all discuss. If you had an unexpected accident (not that we ever expect to have accidents) or critical illness, would you be able to not only cover the costs of recovery, but also be in a position to take care of your mortage? Car payment? Utilities? Credit cards? Now you know why this is something we don’t like to discuss, mainly because we don’t

like the answers. As the debate about health care reform continues (and I promise it will through November), more Americans are increasingly turning to voluntary employee benefits to supplement their core coverage. Voluntary benefits, which are traditionally 100% covered by the employee, can offer added financial security to employees, with no direct costs to employers. Queue the duck.

So, what are these voluntary benefits you speak of? Good question. There are several types, but some of the most overlooked can easily provide some of the greatest benefit when the unexpected happens. Coverages such as critical illness, cancer, longterm care, and accident insurance can provide cash benefits to help cover everyday expenses and can often be issued on a guarantee

basis – meaning that you may not need to fill out a health questionnaire (nobody likes to fill those out) or provide evidence of insurability. To give you a little more information on these types of coverage, let’s take a closer look at each. Critical illness coverage can complement your medical and disability coverage by easing the financial impact of a critical

illness by providing a lump-sum benefit to help pay additional expenses. Cancer insurance provides the policyholder with a cash benefit during covered or uncovered cancer treatments. This benefit can cover items such as deductibles, out-of-network specialists, experimental treatments, travel and lodging, childcare, and household help, as well as normal living expenses. Long-term care

protects against the unpredictability of future expenses stemming from an extended illness or injury for someone unable to perform basic activities of daily living (eating, bathing, moving in/out of bed, dressing, and using the restroom). Finally, accident insurance provides a cash benefit for out-of-pocket expenses resulting from accidental injury, such as transportation and lodging needs.

It can also help cover living expenses when an accident occurs, such as mortgage, rent, car payments, or utilities. From an employer’s perspective, the advantages of adding voluntary benefits are many; including the fact that these plans are traditionally 100% employee paid and are done via payroll deduction. Voluntary benefits also greatly enhance the overall

benefits, and willing to tirelessly shop the market on your behalf. Remember, the best-designed voluntary benefits packages are compelling, user-friendly, and affordable. While the health care debate rages on as one of the political season’s hottest topics, there is certainly some good information to take from it. Regardless of who is in office as of November,

From an employer’s perspective, the advantages of adding voluntary benefits are many; including the fact that these plans are traditionally 100% employee paid and are done via payroll deduction. offering by providing greater value. The employer is helping their employees by simply offering the plans as a way to protect them from the unexpected, and voluntary benefits are a cost effective way to obtain financial protection for employees versus purchasing on an individual basis. If you are an employer, and are not currently offering voluntary benefits to your employees, it is certainly a strategy to consider and one that can bring significant added value. There are other types of voluntary benefits available, including dental, vision, life, and disability (short-term and long-term). These can all be part of an effective overall benefits strategy, and one that employers should closely consider. First order of business, consult with your benefits broker to see how voluntary benefits can be an effective part of your benefits strategy. Your broker should be objective, knowledgeable about the nuances of voluntary

employers and employees will undoubtedly continue to share (in some manner) the costs of benefits. Most importantly, being knowledgeable about the different kinds of voluntary benefits available can protect you, your employees, and your family in the event of accident or critical illness. Asking yourself uncomfortable questions now can go a long way toward having to ask others uncomfortable questions in the future. ■

Aaron J. Seaman is the Director of Business Development for SWBC, a diversified financial services company providing a wide range of insurance and financial services. For questions or information regarding insurance, employee benefits, or PEO services, feel free to call Aaron at 210-525-1241 or by email at aseaman@swbc.com.

NFIT MAN november / december 2012

 nonprofit

Transplants For Children & Toyota of Boerne present the 2012 Tour for Children Cycling Fundraiser by staci almager photography scott smith, alamo city photography

The 2012 Tour for Children, sponsored by Toyota of Boerne, was a great success thanks to the 686 cyclists, 300 volunteers and hundreds of supporters at the historical grounds of El Chaparral in Helotes, TX. The event benefited local nonprofit Transplants for Children and raised over $65,000 to support transplant children and their families in the San Antonio area. Mr. Carlos Garcia, owner of El Chaparral Family of Restaurants kicked off the rides and welcomed all cyclists back to his restaurant with meal and drinks on the beautiful outdoor patio overlooking the Texas Hill Country. The San Antonio Mayor’s Fitness Council endorsed the event and Daryl Bird, CEO of SA2020 and his family participated in the event along with many other community leaders. The Tour for Children offered multiple ride courses for different levels of cyclists from the 10 Mile Family Friendly Event, 31 Mile Intermediate Hill Country Ride, 45 Mile Challenging Hill Country Ride and the 62 Mile Performance Hill Country Ride. The goal of the event is to offer multiple routes for participation of the entire family and for individuals to set fitness goals for themselves and to challenge their personal fitness year after year. The plans for next year include the 2013 Celebration of Life kickoff event at Toyota of Boerne two weeks before the Tour for Children, The 3rd Annual Tour for Children including a Friday Night concert and camping on the grounds of El Chaparral, rides on Saturday morning and the addition of healthy fitness activities in the communities of Helotes, Grey Forest, Boerne and Fair Oaks Ranch. We hope to see everyone participate in the events next year! ■ For more information visit http://transplantsforchildren.org/Home.html

NFIT MAN november / december 2012

ď Ż nonprofit

A Family Affair How small changes in your familyâ&#x20AC;&#x2122;s fitness routine can make a huge impact on community wellness. by Heather Williams & Cristina Chafitelli

NFIT MAN november / december 2012

San Antonio is the seventh largest city in the nation consisting of a staggering 1,327,407 people. Not only is San Antonio one of the largest, but it is also a very diverse population consisting of 59% Hispanics, 7% African American, 30% Caucasian and 4% ‘other’. As a city we do have one challenge that has a debilitating effect on our community. This challenge is obesity. According to the Center of Disease and Prevention in 2010, 65.7% of San Antonio adults are overweight or obese. In Texas alone, 32.4% of children aged 10-17 are overweight or obese. Since

good foundation from which to develop. Fast forward to today, and that same organization has expanded to over 1,500 kids who have all made physical activity part of their lives. And just recently, in January 2012, Stone Oak Athletics expanded their services to Brooks City-Base on the south side of San Antonio at the Brooks City-Base Health and Wellness center. Now, not only is the organization able to make an impact in children’s lives, but it is now able to help the family as a whole to participate in a more active lifestyle together. The Brooks City-Base Health and Wellness

30 minutes of cardiovascular exercise a day can provide many lifesaving health benefits for the entire family. Not only does Stone Oak Athletics at Brooks City-base Health & Wellness Center cater to the average individual for fitness and health, but it has taken the next step by partnering up with No Off Dayz Performance who cater to athletes of all skill levels and abilities. They work with children as young as 8 years old, all the way to professional athletes looking to maintain their competitive edge during the offseason. Stone Oak Athletics

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strengthen the individual, the family, and the community through organized athletics, educational enrichment, and life skills training.” physical activity and healthy eating go hand in hand toward decreasing the devastating effects of heart disease, diabetes, and hypertension, it is crucial that physical activity be increased in one’s daily life. Since 70% of overweight adolescents end up becoming overweight adults, it is important for us to start teaching healthy habits to our children. One way to combat this growing problem is to make physical activity a family affair. We can start by having the entire family participate in supporting one another in this fight against obesity. Social support from family and friends has been positively related to regular physical activity, and this is a great way to increase the wellness of the community. This is why Stone Oak Athletic Association’s mission is to “strengthen the individual, the family and the community through organized athletics, educational enrichment and life skills training.” Four years ago, Stone Oak Athletics Association, a 501(c)3 non-profit organization, was born on the north side of San Antonio providing only about 100 kids with youth programs and sports leagues. These programs allowed for Stone Oak Athletics to offer kids an opportunity to be able to participate in positive, enriching activities that gave them a

Center is truly the new hub in the south side of San Antonio. With obesity on the rise, the facility’s fitness center, basketball court, track, soccer fields and tennis courts serve as the tools for one to increase their daily physical activity level whatever their age, job, or lifestyle may be. Whether the family consists of students, working parents, military personnel or seniors, Brooks City-Base Health and Wellness Center has something for everyone. With 85.9% males and 75.4% females working 35 plus hours a week, it is an unfortunate fact of life for many that time is limited with which to increase physical activity. With Brooks City-Base Health & Wellness Center’s no contract memberships, corporate employee programs, and discounted memberships, a busy individual can be accommodated by flexibility and convenience. One of the major objections to beginning a healthier lifestyle is the limitation of time to commit to a fitness routine. According to Behavioral Risk Factor Surveillance System, previously sedentary people who begin physical activity programs should start with short sessions (5-10 minutes) of physical activity and gradually build up to the desired level of activity. Taking small steps, and gradually building up to the Academy of Sports Medicine’s recommendation of

sports leagues and No Off Dayz Performance training at the Brooks City-Base location help provide families on the Southside with the opportunity to improve and maintain their health while strengthening their connection with one another. Just imagine being able to spend an afternoon cheering on your children as they participate in athletic activities, while you’re able to have a fitness facility at your fingertips! Cohesively, Stone Oak Athletics and No Off Dayz Performance have joined together at Brooks City-Base Health and Wellness Center to provide the resources for families in a sort of “one stop shop” where their health goals are accomplished at an affordable rate. You can find out more information about the fitness programs through Stone Oak Athletics and Brooks City Base Health & Wellness Center on www.stoneoak athletics.com. ■

To reach the North Stone Oak Athletic Office, call 210-621-3858. To reach the Brooks City Base Health & Wellness Center, call 210251-3997 or visit at 2860 Louis Bauer, San Antonio, TX, 78235.

NFIT MAN november / december 2012

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I expect only the best from myself. Some days this is harder than others but I never stop trying.”

it for styl F E NFIT MAN november / december 2012

charlie marino Owner, ProFit Fitness ProFit@Reagan.com

NFIT MAN novembermichael / december 2012 55 photography giordano

NFIT MAN november / december 2012

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I strive daily to be the best husband and father I can be.”

“In the 1950’s my uncle held the title of Mr. San Antonio and Mr. Texas. I grew up seeing the men in my family taking care of themselves, their families and helping others. I hope to instill these values in my own family.” NFIT MAN november / december 2012

 events

Team Cycle healthy by suzanne parker Training with a team is contagious. TEAM H-E-B is growing as the wave of Healthy at H-E-B spreads across Texas. Food, Body, Life are the three pillars that deliver the message that making small steps to eat better and move more will lead to healthier Texans. H-E-B, with sales of more than $16 billion, operates more than 330 stores in Texas and Mexico. Celebrating its 107th anniversary in 2012, this family owned company is known for its innovation and community service. Recognized for providing excellent quality, low price and differentiated items. Now H-E-B is becoming a resource for incorporating healthy behaviors into life’s busy schedule. “We at H-E-B are excited about helping Texans fight the war against obesity by finding new ways to enjoy physical activity!” says Craig Boyan, President & Chief Operating Officer, H-E-B. The power a training team provides is impressive: bringing riders of all levels together to learn from each other, share camaraderie, accountability and support. Kurt Vandewalle, the H-E-B cycle Team Captain, sets the route, divides the group according to riding speed and orients new riders to road safety guidelines, while Suzanne Parker, H-E-B registered dietitian and Corporate Health & Wellness Coach, discusses endurance nutrition and hydration as the team continues to build mileage in preparation for the next fundraising ride H-E-B is sponsoring. “Partners who never thought riding 75-100 miles in one day was feasible are enjoying a true sense of accomplishment when they cross the finish line! When you are with a team and learn to do a pace line it becomes so much fun to keep going!” Watch for cyclists here in San Antonio, like TEAM H-E-B who lead the way making fitness part of the fabric of our community. ■

NFIT MAN november / december 2012

team up for San

training & at h-e-b a healthier antonio

photography sarah brooke lyons NFIT MAN november / december 2012 59

 events

nov/dec 2012

SA Fitness Events events november » Nov. 3 / 8:00 a.m. Winding Thru Windcrest 5K Race And Fun Run/Walk Windcrest City Hall http://www.solerssports.com/solerssportsevents/winding-thru-windcrest-5k-race-and-funrunwalk-fall-turkey-trot/ » Nov. 3 / 9:00 a.m. Walk/Run: PurpleStride San Antonio 2012, 5K Run/Walk O.P. Schnabel Park The signature fundraiser for the Pancreatic Cancer Action Network. It is a time to honor those who are battling/have lost the fight with pancreatic cancer. For participants, it’s a journey toward hope filled with inspiration. PurpleStride SA 2012 is planned and run exclusively by volunteers, so more of your dollars go directly to the cause. Tickets: $25 Fun Walk/Run ($30 day of Event) $30 Timed Run ($35 day of Event). http://www.purplestride.org/sanantonio » Nov. 7 / 6:30 a.m. Golf: Culinaria Golf Classic Silverhorn Golf Club Celebrate San Antonio's fall with the Culinaria Golf Classic at Silverhorn Golf Club. Enjoy a round of golf with your friends and celebrate with a fine wine and chef driven reception after the tournament. http://culinariasa.org 60

NFIT MAN november / december 2012

» Nov. 8 / 12-1:30 p.m. Baptist Health System/ Is my Cancer Hereditary? Support Groups are open to women who are going through breast cancer. Be sure to register early to ensure your place. More classes are coming soon! All groups held at Baptist Breast Center, Ste 450 All programs are free of charge. To Register for any class: Call 210-730-9612 http://www.baptisthealthsystem.com/classesEvents_events_detail/09/11/2012/lunch_learn.aspx » Nov. 9 / 7:00 p.m. John Lindsay Foundation 5K Sleep Walk Oakwood Baptist Church A family-friendly, fun-filled walk/run to benefit The John Lindsay Foundation. Each $20 registration will receive a t-shirt and be eligible to win door prizes. http://johnlindsayfoundation.org » Nov. 9-10 / 8:00 a.m. Rock ‘n’ Roll Marathon Series San Antonio Health & Fitness Expo San Antonio Convention Center 6:45 am for the Bike Tour, 7:25 am for the Wheelchair Invitational and 7:30 am for the Marathon, Half Marathon and Relay Race. Starts at S. Alamo Street & E. Market Street. Sponsored by Competitor Group, Inc. For details visit www.runrocknroll.competitor.com/ san-antonio

» Nov. 15 / 6-9:00 p.m. Icons in Healthcare Omni Hotel CentroMed 2012 Gala Icons in Healthcare Honors community leaders who are helping to change the face of healthcare in our community. http://events.mysanantonio.com/san_antonio_tx/ events/show/251385604-icons-in-healthcare » Nov. 16, 2012 - May 1, 2013 Volunteer Match / Be a Volunteer For Our Fitness Program! 1600 Saltillo Street San Antonio, TX 78207 Good Samaritan Community Services If you have a passion for fitness and helping others, this is a great opportunity for you! Good Samaritan Community Services is looking for a volunteer to lead our fitness program. Spend one to two hours a week giving consultation to group members, teaching the community about healthy living, and instructing exercise classes! Here are the requirements that we would look for in a volunteer for the Fitness program: Have a fitness and nutrition background (ACE, ISSA, NASW/ACSM, or other fitness certifications requested but not necessary) - Have a passion for fitness and nutrition - Have a passion to help people - Be personable and have interpersonal skills. http://www.volunteermatch.org/search/ opp1201555.jsp » Nov. 22 / 8:15 a.m. SARR 37th Annual Turkey Trot 4 Miler McAllister Park http://www.saroadrunners.com/content. aspx?page_id=87&club_id=736866&item_ id=231246 » Nov. 26 / 9:00 a.m. - 6:00 p.m. International Conference on Hair Transplantation & Trichology 2012 Hilton San Antonio Airport The International conference on Hair Transplantation and Trichology-2012 is a remarkable event which consists of lectures, panel discussions, debates by world renowned experts who will discuss the latest advances in surgery of various organs & Transplantation and it is designed for practicing general surgeons, physicians, residents, fellows, and allied health clinicians. http://events.mysanantonio.com/san_antonio_tx/ events/show/232283324-international-conference-on-hair-transplantation-trichology-2012

» Nov. 27 / 7-9:00 p.m. Next Generation Water / Vegan Potluck Here's your chance to show off your favorite vegan creation and try others' masterpieces as well. If you want to be eco-friendly, feel free to bring your own plate, bowl & silverware as well as a bag to carry them home in. This will help reduce the amount of disposables used. Also, feel free to bring a printout of your recipe to share with others. 1201 N. Loop 1604 W. 107, San Antonio, TX Next Generation Water is located in The Vineyard shopping center at Blanco & 1604, two doors down from StoneWerks. http://www.meetup.com/San-Antonio-HealthWellness-and-Nutrition-Events/events/dxbkbdyqpbkc/ » Nov. 29 / 4:00 p.m. Baptist Health System / Tame Your Sweet Tooth "Tame Your Sweet Tooth During the Holidays" Helpful tips to keep your clean eating on track. All groups held at Baptist Breast Center, Ste 450 All programs are free of charge. To Register for any class: Call 210-730-9612 http://www.baptisthealthsystem.com/classesEvents_events_detail/09/11/2012/nutrition_group.aspx

december » Dec. 1 / 7:00 a.m. sign in, 8:00 a.m. race Walk/Run: Jingle Paws Classic 5K Soler Tri Sports This is an awesome stroller/ pet friendly run/ walk in the beautiful gentle hills of Helotes. This race is one of the best in NW Bexar County. Adult race pack includes a bottle of wine from Helotes Creek Winery! Kids get a t-shirt. http://www.hhsanimals.org » Dec. 1 / 7:30 a.m. San Antonio 5k Santa Boogie Hemisfair Park- Archway Plaza The first annual San Antonio 5k Santa Boogie is a time run in the heart of downtown. A portion of the proceeds will be donated to the Elf Louise Christmas Project & Kathryn Brown Cancervive Foundation. http://www.active.com/5k-race/san-antonio-tx/ san-antonio-5k-santa-boogie-2012

» Dec. 3 / 1:00 p.m. Baptist Health System / Look Good, Feel Better Support Groups are open to women who are going through breast cancer. Be sure to register early to ensure your place. More classes are coming soon! All groups held at Baptist Breast Center, Ste 450 All programs are free of charge. To Register for any class: Call 210-730-9612 http://www.baptisthealthsystem.com/classesEvents_events_detail/09/11/2012/lunch_ learn.aspx » Dec. 15 / 3:00 p.m. Jingle Bell Run/Walk for Arthritis Start at Brackenridge High School and run down the Mission Reach section of the River Walk. Get in the spirit this holiday season at the Arthritis Foundation’s Jingle Bell Run/Walk for Arthritis®. Be one of the thousands of runners and walkers who hit the nation’s pavements, pathways and parks this winter to fight arthritis, the nation’s most common cause of disability. http://www.arthritis.org/jingle-bell-run.php » Every Saturday & Sunday / 8:00 a.m. River City Run 5K River City Run is a 5K course through the heart of San Antonio that takes place every Saturday and Sunday morning that passes by many of the key sites that the downtown/River Walk area has to offer. Cost: $30 per runner. This includes water and a t-shirt. http://www.rivercityrunsa@gmail.com » Dec. 18 / 7-9:00 p.m. Next Generation Water / Vegan Potluck Here's your chance to show off your favorite vegan creation and try others' masterpieces as well. If you want to be eco-friendly, feel free to bring your own plate, bowl & silverware as well as a bag to carry them home in. This will help reduce the amount of disposables used. Also, feel free to bring a printout of your recipe to share with others. 1201 N. Loop 1604 W. 107, San Antonio, TX Next Generation Water is located in The Vineyard shopping center at Blanco & 1604, two doors down from StoneWerks. http://www.meetup.com/San-Antonio-HealthWellness-and-Nutrition-Events/events/dxbkbdyqpbkc/ NFIT MAN november / december 2012

NFIT MAN november / december 2012