SpikeKey Beach Magazine 2013

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For Players. By Players.

Happy to the Core The Champion’s Choice

SKB 2013

Athletic Stars Baby It’s Cold Outside

For Players. By Players.

Beach volleyball, like many intense outdoor sports, is more than a game; it’s a lifestyle. Anyone who spends hours on or near the beach should be aware of the dangers of UV exposure and skin cancer. There are simple, but potentially life-saving steps you can take to reduce your risk.

Skin cancer is classified as non-melanoma or melanoma, with UV exposure a known significant risk factor. Basal cell carcinoma and squamous cell carcinoma originate in the deepest and top layers of the skin, respectively. These non-melanoma cancers occur more frequently in the population, but do not typically spread beyond the skin.

Melanoma is the most dangerous and aggressive form of skin cancer, taking the life of one person every hour in the US. Over the past 30 years, melanoma incidence has tripled in the US; it is the second most common cancer diagnosed in people 1529 years old. Melanoma is almost always curable when caught early, but once it spreads throughout the body, the prognosis remains grim for most patients.

These alarming statistics spurred Melanoma Research Alliance (MRA) founders Debra and Leon Black to launch the MRA in 2007 after Debra was diagnosed with melanoma and discovered the lack of effective treatment options. Since then, MRA has become the largest private funder of life-saving melanoma research, awarding more than $48 million.

Exposure to UV radiation is not only a major risk-factor for melanoma, but damaging UV rays are also responsible for aging the skin. Genetics do factor into a person’s risk of developing melanoma, but everyone, no matter their skin color, is at risk for the skin damage that can lead to melanoma and other skin cancers.

Follow these steps to reduce your risk for melanoma and safeguard your skin: 1 Protect yourself from the sun’s damaging rays: Use a broad-spectrum sunscreen of at least SPF 30 every day. Reapply every two hours (more frequently if you are active and sweating). Hats, sunglasses and UPF protective clothing also help.

2 Avoid indoor tanning: Indoor tanning exposes you to the same dangerous rays and has been shown to increase the risk of developing melanoma by up to 75%.

3 Check your skin regularly and visit a dermatologist if you see any of the ABCDE’s of melanoma. A=Asymmetry, B=Border irregularity, C=changes in color, D=Diameter larger than a pencil eraser and E=Evolution in size or appearance.

We are making significant progress in the battle against melanoma and four newly-approved therapies in the last two years have given patients and doctors more weapons in their arsenal than ever before. But, we have much more work to do before we defeat melanoma. To learn how you can support MRA’s mission and connect with us on social media, please visit our website at www.curemelanoma.org Wendy K.D. Selig is the President & CEO of the Melanoma Research Alliance (MRA)

Megan Wallin is proud to support the MRA to further research in the prevention and treatment of melanoma.

A Letter from the Editor Dear Readers,

Thanks for picking up the 2013 edition of SpikeKey Beach! It’s been quite a journey for our operation, and whether you are new to the SKB movement or have been with us over the years, the team and I hope you enjoy the stories and articles contained herein, and that you continue to share SKB on beaches and courts across the country.

Speaking of journeys, I’ve been on a significant one of my own. Last summer, I was laid off from my 9 to 5 job. With my lease up shortly thereafter, I decided to end my six-year run in Sarasota, FL. I said ‘goodbye’ to my waterfront pool, skyline view, and parental safety-net, and said ‘hello’ to the concrete corridors and sharp breezes of Chicago at the most contrasting of times, late fall. If I didn’t give city life a try at this point in my life, I would always wonder what it was like. It seemed like the perfect opportunity for a change.

The first few weeks I slept on an air mattress in my former college roommate’s spare room. The battery was stolen from my car. I spent gray day after gray day enduring the tedium of fruitless job applications along with the unfamiliar sight of barren trees and blowing leaves out the window. My funds dwindled while the toll on my psyche intensified.

What was I thinking? Why did I come here again?

Fast forward a few months. Temperatures warmed, the city’s energy began to pick up, street festivals filled the calendar, and the beaches and golf courses opened again. More importantly, being from the Midwest originally, relationships with old friends were rekindled and a support structure developed. As I write, I am exactly three weeks from starting a new job that’s a step up in every way from the one I lost.

SpikeKey Beach Magazine is published by SpikeKey Beach Annual, LLC. The magazine is published once a year and distributed throughout the United States at major beach events, online and through SKB partners. To advertise, please call 941-363-1192.

As you turn the pages of SKB, you’ll find folks in the midst of their own journeys: a professional who got his start in Kentucky and has continued to the courts of Europe; young stars just starting their own; volleyball’s biggest names reaching the pinnacle of the sport in London last summer; and a curious youth, who turned his childhood on the beach into artwork.

Matt Brockway Sports Management

Lou Pucci Executive Designer

Sean Griffin Executive Editor

SKB Visit SpikeKey Beach Magazine at www.SpikeKey.com to view the digital version for free.

Carol Belich Copy Editor

Whether your own personal quest is for physical fitness, competitive success, or this year’s hottest tournaments, it’s my hope that the players, trainers, and fans who have contributed to this issue will help you on your way. After all, if anyone knows what a little help can do along the way, it’s me.

Megan Wallin Publisher

This fifth issue of SpikeKey Beach is dedicated to the late Dave Williams. David C. Williams, a Hermosa Beach resident known for his passion for volleyball, left this earth much too early.

As the managing director for USAV Beach, Dave brought a wealth of knowledge of beach volleyball events from his many years of work with the AVP where he produced more than 150 events. Dave was known for his energy and for acting as a liaison between the players and tours. He will truly be missed as a friend and advocate of the sport.

“Dave had the biggest heart and a tremendous love for the volleyball community, the players, and the sport.” – Mark Leyman, Director for Parks and Recreation, City of Manhattan Beach.

And so I begin a new chapter in life, closing the previous one having learned, grown, and been inspired. There will be new friends, new coworkers, a new place of my own, and another chance to learn who I am and what this world is all about.

Sean

Volleyball Loses Icon David Williams

Contributing Photographers Diego Mejias Tracy Genovese Adam Rondepierre

FEATURES TRAVEL THE BEACH CIRCUIT 12 A Down Under Duo 18 From Small Town Girl to Global Pro Crystal Palmer

JUNIOR BEACH VOLLEYBALL 24 28 29 34

Young Athletic Stars SKB Events Florida’s Beach Volleyball Clubs Junior Player Profile: Annie Montgomery

SPIKEKEY BEACH SPOTLIGHT 36 SpikeKey Beach Sandbox 39 If There Is Surf, I Surf

THE BEST BODY ON THE BEACH 44 Happy to the Core 46 The Champions Choice

BEACH LIFESTYLE 47 Baby It’s Cold Outside

BEAUTY AND STYLE 50 Beach Hairstyles 51 Cruisin Coastlines

ON THE COVER

Megan Wallin, Professional Beach Volleyball Player Sebastian Alvarado Emilia Benavente Diego Mejias, Photographer www.artweddingmemories.com

A Fan’s Inside View of the Olympics

All around London, everyone was pleasant, helpful, and happy you were there.

Nobody was rude. Transportation and getting around the city was a breeze, with plenty of taxis and room on the tube (subway). Tables were readily available at most restaurants, and as a bonus, the food was good!

All said, London was abuzz with a palpable energy of peace, sportsmanship, and brotherhood. All of these things were part of the 2012 London Olympics experience.

We were there for volleyball and volleyball only! The indoor and beach events each had their own venues, and it was great to be among volleyball fans from around the globe. As an added benefit, it was common to see athletes from all over the world that were eager to take pictures and talk.

The highlight of the entire Olympics was the beach volleyball semifinal and medal rounds. When Misty and Kerri played the Chinese women, there was a sense that the two time gold medalists would prevail. And when the Chinese women faced the Brazilian duo of Larissa and Juliana, everyone knew that it would be a hard fought match that would come down to which team had the greater will to win. In the end, experience was the difference, and Brazil took home the bronze medal in an epic three set match.

Gold medal day, as I like to call it, is a day I will never forget. We could not lose, as the match was USA vs. USA! Either way, it was a certainty that both the gold and silver medals were coming back to American soil.

I admit, a small part of me was secretly rooting for the underdog and wanted Kessey/Ross to win. But the rest of me wanted Misty and Kerry to make history and keep the streak alive and capture the gold in their last match together.

Watching them warm up, everyone knew that Misty and Kerri were going to win. Their movements were perfectly in sync and showed an easy grace. This in no way reflects badly on Jen and April’s warm up, but Misty and Kerri were completely focused and dialed in.

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During the match, you could feel the emotional connection between Misty and Kerri. Both women wanted to win, not for themselves, but for each other. Neither Misty nor Kerri wanted to let the other down. After match point, Kerri jumped into the stands and into her brother’s arms for a celebratory hug. She grabbed the American flag, and the whole stadium radiated with energy fueled by Misty and Kerri’s celebration. It was an honor to be part of such a historic movement for not only Misty and Kerri, but also the sport of beach volleyball and the Olympics.

Dr. Beth Lancaster A Fan’s Inside View of the Olympics

A Fan’s Inside View of the Olympics...

the strategy of the game and the many different ways a team can be beaten. Apart from that, it’s great fun, fantastic fitness and beach volleyballers tend to be pretty chilled and easy going people.

SKB: Biggest career moment?

A Down Under Duo Owen Boland and Damien Schumann are two of Austrialia’s brightest beach volleyball stars. They share with SpikeKey some of their of their favorite stories as well as what the sport of beach volleyball looks like on their native beaches…

Owen Boland

Height: 193cm (6’4”) Born: 9.22.1979 Resides: Melbourne Australia Education: Bachelor of Computing & Multimedia Athlete Website: www.teambs.com.au SKB: What is beach volleyball like in Australia?

OB: We have a lot of great beaches and great weather around the country, especially in Queensland. We train on St Kilda beach in Melbourne, which can get pretty wild and windy even during summer. When the weather is really bad and we are feeling soft, we have some indoor centers to go to.

You would think with all our beaches that beach volleyball would be a very popular sport, but generally, the only people at events are family and friends and people that happen to be walking past. Unfortunately, there is not a lot of exposure in the media. Our season usually runs from November to March with about eight local events and five national events.

SKB: What’s your 2013 shaping up like?

OB: Unfortunately, with the new changes to the World Tour format we won’t be able to travel this year. We will be having a long off season and look forward to a bigger and better national tour.

SKB: Why do you love beach volleyball?

OB: I just don’t ever want to let the ball touch the sand! I love 12

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OB: I think my favorite moment ever was beating three-time Olympian Josh Slack. I couldn’t stop smiling for a week.

SKB: Do you take an active role in coaching beach volleyball too?

OB: In order for the sport to grow we need to put time and efforts into the next generation of players. I have taken an active role in a Beach Volleyball Academy for training the next generation of top athletes. Some amazing facilities have been made available to us to coach these juniors and further our own training. You can check it out at www.victorianvolleyballacademy.com.au.

SKB: What are some of your pursuits beyond beach volleyball?

OB: When I’m not roofing balls, I’m a graphic designer. I also just recently created an iPhone app, which is going well.

It’s called Listen 2 Win. You listen to a ‘Secret Sound’ and if you can guess what it is, then you win real cash! Obviously everyone should download it right now ......seriously.... download it!

Damien Schumann

Height: 183cm Born: 12.11.1987 Resides: Melbourne, Australia Education: Bachelor of Industrial Design, Graduate Diploma of Education Website: www.teambs.com.au SKB: What was the highlight for your team in the 2012 season?

DS: Winning our first world tour match in Poland last year against some strong Russians was definitely the highlight. After starting the 3rd set 5-0 down, we managed to pull out a heap of blocks and digs to get to 10-10 then pulled away for a 15-13 win.

SKB: What are your team goals for 2013?

DS: The new World Tour system has made it extremely hard for teams outside the top 50 to ever break into the World Tour. So we are now focused on next summer’s national tour and finishing first.

We have finished second and third several times, so it is time to go one step further!

SKB: What are some of your pursuits beyond beach volleyball?

DS: I am currently a qualified teacher at Mazenod College, but my main role at the school is running its volleyball program. Mazenod has a brand new multimillion dollar volleyball stadium being built, which will be finished next month. We have recently joined in starting a Beach Volleyball Academy for training the next generation of top athletes. There are some amazing facilities that have been made available to us to coach these juniors and further our own training.

en Fun Facts with Ow

r in 2010. The tournament in: The German Smart Tou d ete mp Co nt Eve st ge Lar top of Germany. The arena festival on an island at the ch bea a ing dur ce pla k too of vibrant fans cheering. was filled with thousands to is BSC bars. At the moment my go tein pro e lov I n, ma Oh r: Favorite Protein ba ning ingredients. carb and have extra fat bur protein balls. They are low the season I brands of sunscreen during l era sev ar we We te: ori oying stinging Sunscreen Fav your eyes and cause that ann into p dri t sn’ doe ea Niv have found the sensation. the iPhone. en traveling: Fruit Ninja on Favorite game to play wh and DEADMAUS & OVERWERK - “Daybreak”, D: IPO r you on gs son te Favori KASKADE - “I Remember. rt playing volleyball until I If so where? No, I didn’t sta e? leg col in y pla you Did .....and I was booooored!! y ever played indoor twice. onl I’ve and , 24 ut abo s wa

Damien Off the Record with

s amazing. But based on s: For me, Switzerland wa fan st be the s ha y ntr cou What ays looked amazing! n) Klagenfurt, Austria has alw bee t en’ hav (I , eos vid e YouTub chocolate, preferably all food: Ice cream, lollies and or ck sna ilty gu te ori Fav together. h-Wah.’ It’s all I listen to!

IPOD: Any podcasts from ‘Wa Top three songs on your regret it!

Look them up—you won’t l in college?

SKB: Did you play Volleybal te. Once you finish really are completely separa rt spo and e leg col , alia str like me, you play DS: In Au y indoor for a club/state, or pla er eith you ool sch h hig playing at ter! beach which of course is bet

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SpikeKey Beach Memoir: From Small Town Girl

To Global Pro Crystal Palmer

Twenty years ago, if you asked me what I would be doing with my life, I’m positive playing volleyball would not be my answer. I’ve had an unconventional journey to where I am today. But it goes to show that any dream is possible no matter where you come from.

My dream since 4th grade was to play collegiate basketball. I set goals, I made plans, and I dreamed.. That is, until volleyball entered my life. It was after my short stint playing field hockey in the Northern California autumn humidity that my friend Kristin easily convinced me to give volleyball a try. I went to tryouts and fell in love. My goals began to shift; volleyball was becoming the priority.

I decided nothing was going to hold me back from getting a volleyball scholarship to attend college. Not my small high school, not my unknown club team, and not myself.

If you want something to happen for yourself, YOU have to do it. I knew there was a path leading me to a college scholarship.

Initially, I found that path at a two year college where I could play both volleyball and basketball. I chose to attend Butte College, now widely known as the school where Quarterback Aaron Rodgers got his break. It’s also 18

SpikeKey Beach 2013

where I would get my break to play D1. By Crystal Palmer Roadmap of Teams “break,” I mean waking up at 5 or 6 am to train • 2005-2007 ETSU at NorCal Strength and • 2007-2008 AOK Osijek Conditioning, where Robb • 2009-2010 Lindesberg Volley • 2010-2011 Lindesberg Volley Wolf and Nicki Violetti • 2011-2012 PaKa Kuusamon pushed me to excel off • 2013 Rote Raben Vilsbiburg the court. I also mean extra gym time outside of practice with our assistant coach, in addition to recruiting efforts on my own.

All of my efforts paid off, and I chose to attend East Tennessee State University. Going undefeated in the regular season my senior year made me realize that I didn’t want my volleyball career to end just yet. And then I remembered how much I loved backpacking through Europe the summer of my sophomore year. What better place to try to start my professional career? So I became the first player from ETSU to play professionally overseas.

I have been fortunate enough to play for professional teams in Croatia, Sweden, Finland, and Germany.

But I learned quickly, this career is not as glamorous as the athletes we idolize on TV. There is

not the same support system, like college. You are tested emotionally. You have to be your own cheerleader. You must love it enough to overcome these obstacles and challenges. It is not for everyone.

And not everyone understands why this is what I want to do with my life.

It is a unique situation and lifestyle. It helps to have friends who relate to what you are going through when your family and friends cannot. Support for doing something different rarely comes. When people tell me I can’t do something or question my motives, it gives me the opportunity to evaluate whether its something I truly want to do or not. I thank the people who doubt me. It either affirms my choices or helps me change direction.

I question myself as well; I believe it’s healthy. If I don’t reflect on my decisions and direction in life how will I know I’m where I should be?

Throughout my journey as a volleyball player, I have always been grateful for the opportunities along the way. It is not easy to go after your dreams.

But this quote has been an inspiration to me:

“

Go confidently in the direction of your dreams.

Live the life you have imagined.

”

- Henry David Thoreau

Whether you knew your dream when you were 6, or 26, seeing that dream through and living the life you envision takes guts no matter what the dream. I encourage you to live yours.

Visit Crystal Palmer’s Blog: See C Go @ http://seemariethree.wordpress.com

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The National Volleyball League (NVL) and Club Med Academies (CMA) have officially partnered to create the first ever beach volleyball academy in the United States. This facility is located at Sandpiper Bay in Port St. Lucie, Florida, and will open in September 2013, becoming the East Coast headquarters for the NVL. CMA is building a premium 20-court facility that will host high performance training, seminars and accreditations, junior championship and showcase events, collegiate competitions, and NVL and FIVB professional events. This facility will be the center for beach volleyball in the US and a place where domestic and international players can compete and train to become the best in the world. Junior and professional athletes will be able to train and compete while having all of Club Med’s amenities available to them, including nutritionists, trainers, coaches, and teachers for both part and full-time schooling.

NVL founder and veteran professional beach volleyball player, Albert “AL-B Hannemann”, has worked with Club Med for over 20 years with his successful and popular Volleyball Vacations.

He created the NVL in 2010, and has built a league that focuses on developing athletes, giving them a chance to showcase their talents and grow the sport from a grassroots level. He said, “With this partnership, I couldn’t imagine a better or bigger way to have a more positive impact on the sport. I am thankful that the NVL can partner with CMA and together develop young volleyball athletes into the future stars of the sport. This is going to open up a opportunities for young athletes to follow and achieve their dreams.”

Club Med Vice President of Operations North America, Kevin Batt, said, “We at Club Med feel that what the NVL has created is a perfect fit for our brand. With their focus on the grassroots of the sport, and particularly with the junior athletes, this academy is going to be a huge success.”

Greg Breunich is the creator and managing director of CMA. He has over 30 years of experience developing, managing, and operating IMG Academies, and together with his team, has developed champion athletes. Greg stated, “When I was approached by AL-B a few years ago, he explained his vision to build a beach volleyball academy with us. With our already successful tennis, golf, triathlon, racing, and fitness academies, I knew we had a rare and special opportunity to introduce the first ever all inclusive beach volleyball facility. With what he has built with Volleyball Vacations and the NVL we couldn’t be happier to commit to this incredible project that is going to develop the next collegiate and professional stars of the sport.”

One sure thing is that this partnership will be great for the sport. The NVL has signed new long-term sponsors with Mikasa, Eventility, and Australian Gold Sun Care, and forged strong strategic partnerships with AAU, JVA, AVCA, USAV, and Rox volleyball apparel. Rox makes uniforms for over 800 junior volleyball clubs across the country, which will increase the NVL’s exposure to young athletes.

Pack your bikinis and boardshorts, and take a vacation to Club Med Sandpiper in Florida to watch history in the making.

By: Ryan Siegelman SpikeKey.com

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Young Athletic Stars

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Top Junior Athletes Fort Lauderdale Open Rox Junior Dig The Beach Championship (July 28-29, 2012) 18 Women’s Champions Tori Penrod

Sophia Servideo

Tori Penrod • Hometown: Jupiter, FL • Height: 5’4” • Will attend Mercer University on a Full Scholarship for indoor and sand volleyball Sophia Servideo • Hometown: Jupiter, FL • Height: 5’6” 16 Women’s Champions Nicole Mejias • Hometown: Jupiter, FL • Height: 5’6”

Nicole Mejias

Eddy Kosiac

Sofia Sanchez

Jordan Agnant

Sofia Sanchez • Hometown: West Palm Beach, FL • Height: 5’10 18 Men’s Champions Eddy Kosiac • Hometown: West Palm Beach, FL • Height: 6’5” • Attends University of Central Florida, and currently plays for their indoor club volleyball team Jordan Agnant • Hometown: Jupiter, FL • Height: 5’10” • Attends Florida Gulf Coast University 16 Men’s Champions Quinten Armeda • Hometown: Fort Myers, FL • Height: 6’1” Hector DeCastro • Hometown: Fort Myers, FL • Height: 6’1” USA Beach Junior Tour National Championship Bradford Beach (July 28-29, 2012)

Quinten Armeda

Hector DeCastro

18 Men’s Champions Dayton Arellano • Hometown: Plano TX • Height: 5’9” Austin Hartline • Hometown: Dallas, Texas • Height: 6’3” • Attends Pepperdine University 18 Women’s Champions

Dayton Arellano

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Austin Hartline

SpikeKey Beach 2013

Abigail Hornacek • Hometown: Phoenix, Arizona • Height: 5’10 • Plans to attend the University of Southern California and play sand volleyball Aren Cupp • Hometown: Holt, MI • Height: 5’9 • Plans to attend Florida International University and play sand volleyball

Young Athletic Stars

Abigail Hornacek

Aren Cupp

Jenna Belton & Kirsten Mead

Riley Mallon

Kyle Baily

Jenna Belton

Kirsten Mead

Justine WongOrantes

Courtney Crosby

Joy Dennis

Kathryn Plummer

Rachel Ahrens

Victoria Ashkinos

Vincent Pizzuti

Tyler Bird

Bob Barkley

Dane Johonson

Top Junior Athletes USA Beach Junior Tour National Championship Bradford Beach (July 28-29, 2012) 16 Women’s Champions

Jenna Belton • Hometown: Santa Cruz, CA. • Height: 6’0” • Plans to attend the University of Southern California and play sand volleyball Kirsten Mead • Hometown: Palo Alto, CA • Height: 5’11” • Plans to attend the University of Santa Clara as a setter, playing both indoor and beach volleyball CBVA Quiksilver-Roxy Junior Tour Championship, Manhattan Beach (Labor Day weekend, 2012) 18 Women’s Champions

Justine Wong-Orantes • Hometown: Cypress, CA • Height: 5’7” • Will attend the University of Nebraska to play indoor volleyball Courtney Crosby • Hometown: Los Alamitos, CA • Height: 5’8” • Will attend the University of Connecticut to play indoor volleyball 16 Women’s Champions Jenna Belton & Kirsten Mead 14 Women’s Champions Joy Dennis • Hometown: Aliso Viejo, CA • Height: 6’0” Kathryn Plummer • Hometown: Aliso Viejo, CA • Height: 6’4” 12 Women’s Champions Rachel Ahrens • Hometown: Trabuco Canyon, CA • Height: 5’10” Victoria Ashkinos • Hometown: Pasadena, CA • Height: 5’0”

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Top Junior Athletes CBVA Quiksilver-Roxy Junior Tour Championship, Manhattan Beach (Labor Day weekend, 2012) 18 Men’s Champions Riley Mallon • Hometown: Manhattan Beach, CA • Height: 6’3” • Plans to attend the University of Southern California and play for the men’s indoor volleyball program Kyle Baily • Hometown: Manhattan Beach, CA • Height: 6’4” • Attends the University of California, Los Angeles 16 Men’s Champions Vincent Pizzuti • Hometown: Redondo Beach, CA • Height: 6’3” Tyler Bird • Hometown: Redondo Beach, CA • Height: 6’1” 12 Men’s Champions

SpikeKey Beach Annual

Bob Barkley • Hometown: Manhattan Beach, CA • Height: 5’7” Timeline

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Dane Johonson • Hometown: Manhattan Beach, CA • Height: 5’7”

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Young Star Spotlight on Riley Mallon

SKB: Tell us a little about yourself.

Riley Mallon: I am from Manhattan Beach, California. I started playing volleyball when I was 11 and initially started playing on the beach, but later started playing indoor club volleyball. I am 17 and 6’3”. I am an outside hitter, and I play both right and left on the beach. I committed to USC for men’s volleyball. If I had the choice, I would play beach volleyball because it’s such a different game and requires athletes to be a great all-around players.

SKB: How were you selected to play in the Swatch Youth World Championships? What are the age requirements?

RM: I was on the youth national training team for two years, and I worked my way up to earn a traveling position. Last year, there was no qualifying tournament, and the US was invited to send a team so they sent Bennett Bird, my partner, and I. The age division was under 19 and most athletes were 18 except for a couple, including myself-at the time I was 17.

There is only one tour stop, and it’s the World Championships.

SKB: What is the difference between competing on the domestic junior

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tours versus the Swatch Junior Championship?

RM: Competing at the World Championships is extremely different than junior events here at home. Every athlete competes intensely, and it’s a completely different style of game.

Every match, no matter who you are playing, is going to be a close one.

It comes down to the details and consistency. It’s tough because teams like Russia, Poland, and Germany have the experience in playing in many of these tournaments.

SKB: What is your most memorable moment from the Swatch Tournament?

RM: The most memorable experience was our match against Canada on center court. The match went three games, and it was a very close. The excitement and energy in the stadium was unforgettable, and the fact that we were able to win and secure that spot in the playoffs was something that I will never forget.

SKB: Describe yourself in one sentence.

RM: I’m a very driven and passionate kid who wants to work and will do whatever it takes to become the best.

SKB: What is your advice for junior players that are interested in competing at a serious level like you?

RM: My only advice to younger players is to challenge yourself. When things get tough and uncomfortable, embrace it and fight through the adversity.

Most people don’t realize that if we push ourselves and never quit, we can achieve great things. If it weren’t for my hard work on and off the court, I wouldn’t be the player I am today.

Riley’s Accomplishments 2012: • Junior Nationals Gold Medal • Junior Nationals All-Tournament Team • 9th place at the FIVB Youth World Championships • CBVA’s California Cup Champion • CIF Champions (Mira Costa High School) 2011: • Bronze medal at Junior Nationals • All-tournament team at Junior Nationals 2010: • Gold medal at Junior Nationals • All-tournament team

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Young Star College Signing

Courtney Crosby University of Connecticut

Aren Cupp Florida International University

Justine Wong-Orantes University of NebraskaLincoln

Tori Penrod Mercer University

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SKB EVENTS SpikeKey Beach Combine, November 9-10, 2013: Recruiting Showcase and Tournament ABOUT THE COMBINE: Our camp offers participants the chance to compete and showcase their best skills for attending college coaches. In addition to recruiting exposure, they will be instructed by professional players. If your goal is to obtain a collegiate scholarship or improve your game, this event is for you.

WHY SHOULD I ATTEND? #1 Recruiting exposure to attending college coaches. #2 Improve your skills with instruction from professional players and coaches. #3 We help you with recruiting - SKB Athlete Program: Each participant will have an individual profile in the Program, which will be created by SKB and sent to collegiate institutions. In addition, the Program will be available online at www.spikekey.com. #4 Recruiting Seminar: Parents and players will gain a better understanding of the recruiting process

through our seminar. The panel will include current players, collegiate coaches, and professionals to give you a well-rounded perspective of recruiting, eligibility requirements, and other opportunities.

HOW TO JOIN...

Who: Female and Male athletes, Ages 12 to 18 What: November 9, Skills Camp and Recruiting Seminar; November 10, Player Showcase Tournament Where: Siesta Key Beach, Sarasota, Florida How: Register online at www.spikekey.com

SpikeKey Beach Crystal Classic, November 16-17, 2013: Professional Tournament and Junior Tournament ABOUT THE EVENT: Professionals and juniors compete for the championships in conjunction with the Siesta Key Crystal Classic Masters Sand Sculpting competition. Pros will battle to be crowned “King and Queen of Siesta Key Beach.” Juniors will compete in a “hands-on” tournament with coaching from the pros. Our

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event is about competition and comradery - with meet-andgreets for fans and pros, photo opps, and socializing in the sand!

TOURNAMENT DETAILS: • King & Queen of the Beach, Professional Tournament: November 16 • Junior Hands-On Tournament: November 17

California is the undisputed center of the beach volleyball universe. But, a similarly beautiful sand-rich coastal lot on the other side of the country is nipping at the Golden State’s heels—Florida. If you’ve played beach volleyball in Florida, the ascendant popularity and awareness of the game is unmistakable. On beaches from Jacksonville to Panama City, the game has become a fixture in the day-at-the-beach backdrop. Let’s take a closer look at some of the most active beaches and their top events…

Connect: www.FloridaEliteVolleyballClub.com

Daytona Beach

Perfect Environment for Beach Volleyball A beautiful twenty-three mile stretch of beach, fantastic restaurants, exciting nightclubs, NASCAR, and bike week make Daytona a city for the young, the old, and everyone in-between. Pack up your beach gear and travel with us as we visit one of the most reputable volleyball clubs in Daytona: Florida Elite Junior Beach Volleyball Club.

The Gist: Florida Elite Beach is based out of Volusia County.

For more than 21 years, Florida Elite has provided junior athletes the chance to play beach volleyball in a competitive and nurturing environment.

College Bound: Kara Young, an Elite Beach star, is currently playing sand volleyball at Stetson University.

Tidbit: Cars are allowed on the beaches during daylight hours.

Join the Action: Practices and tournaments are held at the Ocean Deck on Daytona Beach. The Ocean Deck is a one-of-a-kind setting. It’s a must see next time you’re passing through Florida’s northeastern coast.

Key Players: Cara Swayze and Kathy Young

Destin

(Destin, Fort Walton Beach, Okalossa Island) A Volleyball Player’s Dream Beach Head west to Florida’s panhandle, and you’ll discover Florida’s Emerald Coast. Situated on the Gulf of Mexico, the ever popular tourist destination offers 24 miles of pristine white sand beaches. The sand is pure Appalachian quartz…so white that it remains cool even in the blazing summer sun. The trademark emerald-green waters get their famous hue from sunlight reflecting off the sand back up through the surf.

Every year, hundreds of volleyball enthusiasts travel to the Emerald Coast to participate in the Fudpucker 4-Player Beach Volleyball Tournament. Take a stroll down the Boardwalk on Okaloosa Island, and you’ll see every volleyball net occupied

by players young and old. Thanks to the Emerald Coast Volleyball Club, more and more of the state’s top juniors are being discovered on these gulf beaches.

The Gist: The Emerald Coast Volleyball Club was started by Scott Allen, a decorated player who represented the United States in the CISM Military World Games.

ECVC caters to juniors and engrains its players with their motto: “If each athlete takes ownership of their job and sets aside selfishness for the greater good of the team, we will be unstoppable.”

Key Player: Scott Allen Connect: www.emeraldcoastvolleyballclub.leagueapps.com Join the Action: Practices are held at the Boardwalk on Okaloosa Island.

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Can’t Miss: Emerald Coast Classic (April 17-21, 2013 & October 2-6, 2013) Highlight: Fudpucker 4-Player Beach Volleyball Tournament City: Fort Walton Beach, Florida Website: w ww.emeraldcoastvolleyball.com The Gist: Fudpucker’s is famous for great live music and world-famous t-shirts. What you might not know is that the Emerald Coast mainstay hosts one of the largest four-person beach volleyball tournaments in the world. First played on the snowy white beaches of Destin in 1989, the Fudpucker 4-Player Beach Volleyball Tournament is held every spring, anchoring the Emerald Coast Volleyball Week (a week-long series of beach volleyball events culminating with the Fud 4-Player).

The Classic fall tournaments are “a place to go when volleyball players don’t want summer to end.” Players can compete in four separate tournaments: Doubles, King & Queen Doubles, Men’s and Women’s Doubles Draw, and the big Four-Person Tournament over the weekend. During the week, players from all over country, and even Canada, converge on the beaches.

Event Highlight: The Fuds tournament features five Men’s divisions and four Women’s divisions with open level competition vying for cash prizes. Of course, the prizes are secondary to the event’s primary theme: having a good time!

And, as everyone knows, fun is what Fudpucker’s is famous for (along with food and friends). In keeping with that theme, the Fud 4-Player is renowned as much for its off-beach social activities as it is for its on-beach competition. The most notable of these activities is the infamous Fudpucker Players Party. It is without question the largest party of any kind on the entire Gulf Coast.

Key Player: Mike Minich, “The Wizard of Fudz” Spring and Fall: Both known as Fuds (or Fudz), Emerald Coast Volleyball Week happens in the spring, and the Emerald Coast Volleyball Fall Classic hits the sand in the fall. The spring festivities can only be described as spring break for volleyball players and is the larger of the two events.

Ocala

An Outdoor Delight Visitors to Ocala/Marion County often set their sites on the natural beauties of the area: Silver Springs-Nature’s Theme Park, the Ocala National Forest, the horse farms’ rolling green fields, historic districts canopied by 100-year-old trees, crystal-clear rivers, and fresh-water springs.

Ocala’s subtropical climate is a perfect environment for beach volleyball. The city’s nickname is “Kingdom of the Sun” for good reason, and beach volleyball clubs like Central Florida Beach Volleyball take full advantage.

The Gist: CFBV is a non-profit that has nurtured, sponsored and promoted beach volleyball since 2007. CFBV schedules and promotes several amateur and junior outdoor volleyball 30

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events in Central Florida year round. Check out the full schedule on the club’s site.

Key Players: Shaun Stein is a veteran player and coach and the founder of Central Florida Beach Volleyball.

College Bound: Bridgett Keller and Laura Duffy currently compete on the indoor and sand program for Florida International University.

Website: C entralFloridaBeachVolleyball.com Can’t Miss: Ocala Beach Volleyball Club 4 vs 4 Halloween Tournament Director: Jon Fleen Date: October 26, 2013 Venue: Jervey Gantt Park Facebook: www.facebook.com/ OcalaBeachVolleyball

St. Augustine

A Beach Rich in History St. Augustine’s beaches stretch from Vilano Beach north of the city to Crescent Beach in the south.

The Intracoastal Waterway naturally divides the mainland from the barrier islands and the gorgeous Atlantic coastline.

There are many areas for recreation and relaxation, but you’ll find most of the volleyball action at St. Augustine Beach on Anastasia Island. The Sandlot Beach Volleyball Club is the area’s most active organizer of events and training.

The Gist: The Sandlot’s goal is to develop a love for the game and prepare youth to compete at the highest levels. Sandlot takes a holistic approach, developing the heart, mind, and body of each athlete, operating under the core values of humility, gratitude, service, unity, and integrity.

Top Dog: Sandlot’s leader is Brian Heffernan, a USA IMPACT certified beach coach and the Flagler College head volleyball coach. Heffernan grew up playing in the sand and played collegiately at Penn State from 1991-93. He has a successful 18-year coaching career at the NCAA Division I level.

Star Athletes: Two Heffernan-coached players, Brooke Rundle and Brooke Niles-Hanson, were among the youngest to ever be AAA-rated players in the history of CBVA. Brooke NilesHanson has continued her career with a current USA ranking of #3 and has held a World FIVB Ranking as high as 10.

Join the Action: The Sandlot/St. Augustine Summer Series: June 22–23, July 20-21, August 3-4, and October 5-6, 2013 (Coed 4’s/6’s). Check out the website for additional dates and information.

Tidbit: St. Augustine was one of the oldest continuously settled locations in North America. It’s also home to the Fountain of Youth, discovered by Spanish explorer Juan Ponce de Leon!

Connect: www.SandlotVB.com

• 4 th Annual Emerald Coast Collegiate Invitational (Panama City Beach, FL), April 13, 2013 • SKB Combine (Siesta Key, Florida), November 9-10, 2013 • SKB Crystal Classic (Siesta Key, Florida), November 16-17, 2013

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SpikeKey Beach Combine is targeted at junior sand volleyball players (ages 12-18) who want to play at the collegiate level. During the two day event athletes will be instructed by college coaches and professional beach volleyball players. Our goal is to increase awareness and growth of beach volleyball.

Format: (Saturday) Skills Camps & Recruiting Panel (Sunday) Junior Tournament.

Attending Players...

GET NOTICED BY COLLEGE COACHES: A showcase volleyball camp is a great way to be seen in action by college volleyball coaches. So while you fine-tune your skills at the SKB summer volleyball-recruiting showcase, you may just earn a scholarship as well.

IMPROVE YOUR SKILLS: Two volleyball college coaches, at least three professional sand athletes, and two current or past sand volleyball college athletes will help you improve your sand skills.

TAKE HOME MATERIAL: Includes a list of 2013 College Sand Volleyball Programs, Top Sand Volleyball Questions & Answers, 2013 Calendar of Sand Junior events, Athlete Program (photo and player profiles). The Athlete Program will be sent to all 2013 College Sand Programs and will also be available on SpikeKey Beach Combine website.

Visit www.spikekey.com for more information & to register for SKB Combine today!

Annie Montgomery College: Florida State University Major: Sports Management Gradation Year: 2016 High School: Cardinal Mooney in Sarasota, Florida Age Started Playing Indoor Volleyball: 11 Age Started Playing Beach Volleyball: 16 SKB: Being a student-athlete at Florida State has to be rigorous. How do you manage all your responsibilities?

AM: It’s tough at times because the term “student” has to come first. I have an academic advisor, who helps me balance being a student-athlete, and she is a lifesaver. Through her, I am able to set up tutoring appointments, mentoring appointments, and so much more. At Florida State, we are required to have a certain number of study hall hours, and these are a blessing in disguise. They help keep me on track and require me to work on my homework or get help from a tutor. In addition to helping me with school work, my advisor also helps plan my schedule each semester. My sand volleyball schedule requires that I have class after 8 am and be finished by 2 pm. My advisor helps me schedule my classes after weight training in the morning and before afternoon practice. She also helps keep me on track with my academics, and checks on me weekly to see how I am doing in my classes. Taking 15-plus credit hours while playing a sport is tough, but it’s nice having my advisor there to help and keep me accountable.

SKB: Being an athlete at such a popular and famous school must be exciting. Can you share a moment from the past year when the reality sank in that you are a FSU athlete?

AM: During halftime of one of the football games, my team was fortunate enough to be acknowledged on the football field. It was very cool and rewarding to stand on the football field in Dick Howser Stadium in front of tens of thousands of fans and students.

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SKB: As a walk-on attending school on an academic scholarship, you are somewhat of a rarity in college sports.

What’s that like?

AM: That’s right. I am an invited walk-on. So, I am not on an athletic scholarship, but I did receive Bright Futures and other academic scholarships. The fact that I am a walk-on has not made me any different on the team. I am treated equally by everyone, and I am very thankful that I am able to be part of the team. Coach Corso does not look at anyone differently and treats us all the same. Playing time is determined by how well we perform in practice. It is very competitive, but we are all treated equally.

SKB: Any advice you can give high school students about the beach volleyball recruiting process?

AM: If your dream is to play beach volleyball in college, never give up on it. You never know what can happen, and from my experience, I can say that everything falls into place when you least expect it. Being on the Florida State sand volleyball team was a blessing for me and something that happened very quickly. One day I emailed the FSU coach my highlight film and asked to meet with her within the next few days she was offering me a walk-on spot on the team. It was something that I never believed would happen to me. I am very grateful and thankful for my parents for never giving up on me and pushing me to send the emails that I was nervous about sending.

Because one day your dream and goals may come true. Don’t be afraid to send those emails or go introduce yourself to the coach. Some things you have to work for, but in the end, they are worth it.

SKB: In a sentence or two, share with us the best part of being a student-athlete.

AM: Being a student-athlete is challenging, rewarding, and a blessing all in one. It’s something I wouldn’t trade or give up for anything.

In the SpikeKey Beach Sand Box with Jennifer Snyder

Jennifer Snyder, professional beach volleyball player, shares how nutrition and fitness played a vital role in her rise to the top.

“

Let food be thy medicine and medicine be thy food

Jennifer Synder Hometown: Glendale, AZ Resides: Hermosa Beach, CA Age: 36 Height: 6’2” Veteran Status: 6 years on tour

-Hippocrates

”

SKB: At what point did nutrition and fitness become important to you?

JS: I decided to start playing competitive beach volleyball later in life

than most, at age 29. I knew going in that I needed to work harder in order to keep up with all the younger, upcoming players and to keep up with all the players who didn’t take a five-year hiatus from the sport. This meant taking my fitness and nutrition to the next level.

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SKB:

What are the fundamental principals of your nutrition program?

JS: My diet is specific for my body. My support team and I have worked over time to find the quantity of carbohydrates, fats, and proteins that work best for me during season, as well as during the off-season. Your eating habits should change during the different phases of your training cycle. To design my optimal program, I had blood work done, along with metabolic testing, to see how my body responds to the demands of beach volleyball and to determine the proper adjustments in my nutrition and training programs. Personally, I am gluten intolerant, hypoglycemic, and tend toward hypothyroidism (a state in which the thyroid gland does not make enough thyroid hormone).

Knowing these things allowed my team to make the necessary adjustments to come up with the combination of protein, carbohydrates, and fat that gives me the most energy, lean muscle mass, and endurance. Again, everyone is different and should have their own testing done in order to tailor their nutrition programs to their body type and their specific needs.

SKB: If you could only do one exercise for the rest of your life, what would it be?

SKB:

Besides beach volleyball training, what approach did you take in your workouts and nutrition?

JS:

During my first year on tour, I quickly realized that I needed help. So, I started researching and found the right people. Since 2008, my support team has included a nutrition/metabolic advisor and a chiropractor to help design my nutrition and my workout programs. More recently, I added a fitness coach/personal trainer to my support team in 2011. Even at my age, my physical performance has increased. All of the members of my support team work together to make sure my body is getting everything it needs to meet the demands of beach volleyball. As with any athlete, there are overuse issues that are addressed as part of my program, and the proper “rehab” activities are incorporated into my training to reduce the risk of injury.

SKB:

How have your workouts or nutrition program evolved throughout your career?

JS: As each season progressed, my team could see improvements or deficiencies in my performance, and we would make adjustments as necessary. Different body types require different types of nutrition and training programs to maximize performance. Similarly, every athlete is different and responds differently to certain foods and training demands. So, you need to work with someone that can help you with your specific needs.

But know this: food is fuel, and workouts will either enhance or detract from your performance. In other words, what you do and what you eat will directly impact your performance.

JS: Overhead squats. This exercise incorporates the key elements of shoulder stability, core activation, and leg strength, for overall development of balance, stability, strength, and explosion.

SKB:

To what do you attribute your ability to stay injury-free?

JS:

A number of factors contribute to my ability to stay injury-free. At the end of my first year on tour, I had a number of nagging injuries. I started eating properly to help my body recover from the inside and started working out more efficiently to help with stabilization and overall health. Stabilization exercises incorporate the proper activation of certain smaller muscles. The other major contributing factor is following my nutrition program and monitoring the foods I consume to ensure that I am healthy at the cellular level.

SKB: JS:

What is your favorite “cheat” food?

Chocolate. I’m a girl. :) SpikeKey.com

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Age: 15 www.AbbyBrown.com Height: 5’3” Surfing start: I started surfing at age 4 when my dad would push me into waves. Our whole family would go surfing on the weekends.

Type of surfing: Short boarding.

Coolest place you have ever surfed: The East Cape of Mexico.

Sponsors/Partners: Roxy, Channel Islands Surfboards-Santa Barbara, Arbor Skateboards, Acai Frooty, and Waverunner Ball.

Role models: Big wave surfers and all-around great guys, Alex Gray and Dane Reynolds.

How did you start surfing competitively?

I’ve always surfed for fun on the weekends. During the summer, I would spend every day at the beach surfing, body surfing, and riding whatever I could find on the water. I loved it. In September 2011, I surfed for PE class at school. Since then, I’ve been working with a surf coach twice a week and entering a few contests. I surf in amateur events which include the Surfing America Prime Series, the National Scholastic Surfing Association (NSSA), and the Scholastic Surf Series (SSS). I started taking surfing more seriously over the past year, and I would love someday to compete on the pro tour.

What role has surfing played in your personal development?

Surfing is an individual sport, and it allows you the freedom to do what you want. This has helped me become more confident.

As an elite athlete, what sacrifices have you made to be successful?

I don’t think I, personally, have made a lot of sacrifices. I get to do what I love. My family probably feels like they’re making most of the sacrifices. My mom is constantly driving me to look for surf. My sister gets tired of contests.

How do you psych yourself up for a big event?

I try to get to the contest site at least a day before the event so I can practice. I drive my mom crazy because I take sort of a relaxed approach to contests. She gets nervous enough for both of us though.

How is competing on water different from other sports?

Every wave is different. You can surf the same spot every day, but no two waves will ever be the same.

Besides surfing, what are your other interests?

If there is surf, I surf. If there isn’t any surf, I have a half pipe in my backyard so I skateboard a lot. Usually, I can find something to do in the water - either long boarding, paddle boarding, hand planing, or just messing around. I also love going down to Channel Islands Surfboards and hanging out with the crew. My dad is really good with fiberglass and wood so we’ve glassed boards, made hand boards, Abby is small in etc. I’ve hacked the top off an old surfboard, reshaped it stature, probably a bit smaller and re-glassed it. I even rode it in a contest once when than the other girls in her category. What the waves were bad. she lacks in size she makes up in grit and skill.

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What are your goals for the upcoming cseason?

As far as the surf contests go, I have a lot of friends that compete so it’s always fun.

My goal for next year is to make a final in some of the Prime events (hopefully all of them). Prime is an invitation only series where they invite the top sixteen girls in California. I was

She will find a way. Every great athlete and team that I have worked with has had “Grit”—the ability to stick with it regardless of the obstacles and setbacks.

Abby is young and relatively new to her career in surfing, but it is obvious to me that she has grit. She is incredibly determined. Before she took up surfing and found her niche and identity as an athlete she was an age group swimmer and participated in Junior Lifeguard competitions. It will be fun to watch her progress as she moves up the ladder in her competitive career in surfing.

Vern Gambeta, Expert in Training and Conditioning

Both of my girls are great swimmers. I’ve never been nervous about either of them being around the water. They both have a strong swimming background and participated in Junior Lifeguards. When Abby first wanted to surf competitively, I was fine with it, but she didn’t like big waves so I wasn’t sure how that was going to work out for her. Her coach assured me that one day she would get over her fear of big waves. Well, he was right! Now the bigger the wave the more she likes it!

Every day at the beach is a good one, unless Abby doesn’t surf, then it makes for a long ride home!

lucky enough to get invited this year, and hopefully I’ll be invited back next year. I will probably try to enter some of the pro junior events in a few years.

Which is your favorite event?

One of my favorites is a local contest called the Rincon Classic.

It’s held in my hometown, and a Sharon Brown, Abby’s Mom lot of people who don’t normally come out to surf contests come to watch. The contest has a waiting period, depending on the waves. They won’t hold the

contest unless the waves are good. This year I finished 1st in Wahine’s and 4th in Women’s.

Do you remember your first big wave?

The first big wave I rode was in Santa Cruz, California. My Mom had taken my sister and me to watch the ASP Men’s event at Steamer Lane. The surf was big so after the contest ended I told my Mom I was going out. I paddled out with no problem, and then a big set came. I didn’t want to have all the set waves break on my head so I figured I better just get one in, and it turned out awesome. I got a great wave, and I paddled out for more.

Trainer Perry Lieber, The Work Place. www.workplacesb.com Mental Edge…Dealing with the mental side of a sport is sometimes more challenging then the sport itself. Learning how to stay prepared for contests, cope with uncomfortable situations, and constantly trying and learning new things help tremendously. Simple things like making the right nutritional choices before and after heats, properly warming up pre-contest, asking questions, surrounding yourself with good people, and having positive self-talk all play important parts in becoming mentally tough. Our unique style of training hits all of these areas and helps Abby build a solid foundation so she can attack and accomplish anything she puts her mind to.

Interval Training…A typical training regime for Abby starts with 10-15 minutes of foundation and mobility work, then a 10-15 minute active warm-up and core, followed by 25-35 minutes of strength training. Each workout ends with 10-20 minutes of interval training on the SkiErg or the elliptical to keep Abby in prime shape for the larger waves.

Fit on the Road…Due to Abby’s traveling schedule, she often is left to her own selfwill and discipline to get a workout in. A common circuit for Abby on the road would be three rounds of Turkish Getups, Bulgarian Split Squats, and pull ups, plus, foam rolling and stretching after heats and contests. It takes a lot of work to be a professional athlete; and it is not every day that you see a 15-year old so dedicated to make it happen.

Bright Future…Abby stands out for me because of her exceptional focus on getting better. At a young age, Abby made the choice to move out of her comfort zone and dedicate herself to being the best surfer she could be. She asked to be home schooled starting in ninth grade so should get more time surfing and improving her fitness.

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Adam Rondepierre AJRphotography.com

www.ellavickers.com • trisha@ellavickers.com

Happy to

the Core

By Taylor Eiken

I was so uncomfortable with myself, that instead of gaining the notorious “Freshman 15,” I lost 15 pounds in an unhealthy manner. I wasn’t able to recover from my injuries. So, in an effort to be “thin” and keep the number on the scale down, I would eat meager amounts or not at all. I would do cardio training for extended periods every day of the week.

As I continued to drop weight, still not able to find satisfaction, my family and friends grew more and more concerned. But, after physical therapy and both of my injuries were cleared, I started to look into other intense training styles, exercises, nutrition plans, eating habits, supplements, everything— because what I was doing was not achieving the desired result.

After some research and lots of trial and error, I finally found what worked for me. I cut out all of the junk food that I would eat regularly. I did not limit calories. I just cut out things like sweets, sodas, fast food, fried food, and unhealthy fats and carbohydrates with an occasional cheat day to keep the cravings down. I started weight training six days a week, isolating a few body parts a day. I made the decision to “Eat Clean and Train Dirty.”

It wasn’t until I found a healthy nutrition plan and a solid fitness regimen that I finally started to be satisfied with my

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We’ve all had those times in life when we’re just not happy with ourselves, whether mentally or physically. But for me, confidence has always been an issue. I’ve long battled with physical insecurity. As a result, I am very hard on myself, which takes a toll. This insecurity became an even bigger problem my freshman year of college after severe ankle and shoulder injuries kept me from participating in sports and workouts.

results—and with myself. I was getting self-confidence back.

That positivity began to overflow onto the volleyball court.

Physically, I was a better athlete, but mentally I was more confident and stronger as well. It was incredibly rewarding to finally have a sense of accomplishment and fulfillment.

The payoff became addicting, and I strove to reach my goals more and more every day. Motivation became second nature.

I ended up setting goals for myself, reaching them, and ultimately surpassing them.

Fitness isn’t about the number on the scale, your shape, size or age. You can be defined as “fit” at any weight, size, shape or age! Fitness is about being healthy and happy with yourself physically and mentally throughout your whole fitness journey.

Maybe your particular fitness goal is to tighten up some areas of your body. Maybe your goal is to lose a couple pounds, to eat clean so you feel more energized during the day, or to strength train for your sport. There are so many opportunities.

Fitness is for everyone. You just have to take that first step. Are you ready?

“Eat Clean, Train Dirty”

Hard Abs Aren’t as Difficult to Get as You Think As you know by now, my favorite slogan is “Eat Clean, Train Dirty.”

This applies particularly to the core, especially eating clean!

Whether your goal is enhanced strength, stability, or even your aesthetic, I cannot stress enough that abdominals are made in the kitchen. Eating clean is the number one ingredient to killer abs. You could train core for hours and hours multiple times a week, but if you don’t have the diet to back it up, you won’t see any results. I’m not saying you won’t have core strength, but your muscles will be so much happier and stronger when they are fueled after a workout with the clean foods that they need.

Three fABulous Once-a-Week Exercises Oblique Barbell Side Bends 1) Stand with your feet shoulder-width apart with either a barbell or a weighted bar on your shoulders.

2) Bend to one side, keeping your hips stationary. Make sure you are not rocking your hips out to the side when you are bending.

3) Squeeze your obliques at the bottom of the bend and use your opposite-side obliques to pull yourself back to the neutral position.

4) Repeat for each side and watch those obliques shred!

Physio Ball Twisting Reverse Leg Lifts 1) Lie flat on your back with your lower back flush to the ground, and your physio ball gripped between your feet. I use a weighted ball, but regular ones are fine.

2) Squeeze the ball between your feet and lift your legs as straight as possible to the ceiling.

3) Squeeze your core tight to bring your lower back up off the ground and your

Cardio is also a big help if you’re having some stubborn body fat that just seems to linger around. But, I’ve come to find out that an abundance of cardio is not necessary, especially because weight training burns more calories than most cardio.

Another thing to know about training your abdominals is that it’s not all about the crunches everyday core training. Your abdominals are just like any other muscle: they need time to recover.

I’ll be completely honest, I have two days set aside for specifically abs and core: “Waisted-Wednesdays” and “Ab Day Swag Day Saturday”. And typically, I play in tournaments on Saturday so I only train core Wednesdays. That’s once a week. Just once! There is no need to train your abs and core frequently. All your weight training involves core in some way, even though you might not realize it.

Get the idea how important diet and weightlifting is for your core? Here are a few of my favorite ab-friendly exercises and snacks…

feet to the ceiling, rotating your legs and feet one way.

4) Then return to neutral position with your lower back on the ground and legs still raised.

5) S lowly lower your legs back down towards the ground without letting the ball touch the floor.

6) Repeat.

Tip: Set a time for yourself and try to beat that time every time for those coveted lower abs!

Tip: This is not a high rep exercise.

Core-Friendly Post-Workout 1) A Protein Shake: You have to reward those muscles that just worked so hard for you.

I prefer whey protein. It can be mixed with anything from a fruit smoothie to coffee.

2) Fruit and Almonds: Talk about some healthy fats and natural sugars. I don’t drink sports drinks like Powerade or Gatorade after a workout to refuel my blood glucose. I have fruit instead.

3) Veggies and Hummus: There are complex carbohydrates in the veggies, exactly what your body needs for energy.

6-Inch Holds 1) L ay on your back with your arms at your sides.

2) M ake sure your lower back is flat to the ground.

3) E levate your feet about 6-inches off the ground and HOLD!

About Taylor College: Webber International University Major: Accounting Graduation Year: 2014 College Sport: Beach Volleyball Blog: http://tayraesfitnessandhealth.blogspot.com/ SpikeKey.com

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THE

CHAMPION’S

CHOICE

By Vern Gambetta

Expert in Training and Conditioning www.gambetta.com

Becoming the best is a process, a journey, and it’s not a quick linear path that gets you there. In my 44 years of coaching, I have seen many who had the opportunity to walk this path, but few actually make the choice. Yes, you read that correctly. The opportunity is there for many, but few will make the choice because it is a difficult path that requires moving out of their Comfort Zone.

At each step of development there are clear-cut choices that must be made. Some of the choices are conscious, like doing something different in training. Other choices are subtle, almost unconscious, like pushing through a pain barrier or finishing a workout that seems too hard.

zone to the next, she will notice fewer and fewer peers and she progresses. The athletes in this zone are willing to risk and endure the discomfort. In fact, they are uncomfortable more than they are comfortable, but they win more than they lose.

They will always go the extra mile.

You must be guided by clear

SMART goals that help to

guide you to your destination.

SMART goals are:

The pinnacle, the Peak Performance Zone, is where the champions live, train, and play. This is a special place. It is as far from the Comfort Zone as you could imagine. Athletes here are the best of the best, and they are comfortable with being uncomfortable because they know that’s what it takes to be the best. In fact, they are uncomfortable all the time, and they can even make others uncomfortable with their intensity and drive.

S • Specific M • Measurable A • Attainable R • Realistic T • Timely

The goal is where you want to go, where you want to end up, the beacon of light that guides you. Most athletes start in the Comfort Zone and stay there. They are good at their sport and While it may not be a straight one, the path is clear. You must satisfied with where they are. They make easy choices, never do the work daily with ICE - Intensity, Concentration and going the extra mile. They do only what is expected, never Effort. You must win the workouts if you expect to win the more. Athletes in this zone take no risks—there are no competition and be a CHAMP. champions here. If you aspire to be a peak performer, then Concentration • Focus on the task at hand, do not let you will quickly have to move out of your Comfort Zone Peak anything distract you. to the Performance Zone or you will never achieve your Performance Heart • Have a love and passion for what you do.

ZONE goals.

Attitude • Go about the work with a smile and Athletes in the Performance Zone have a greater determination.

High commitment. They take some risks, and they Modesty • Be gracious in victory and defeat.

Performance will go the extra mile when necessary. They Practice • You must pay the price every day to ZONE occasionally are uncomfortable. They usually be the best in competition. win as much as they lose.

Sacrifice • No one ever said it would Performance be easy.

ZONE From the Performance Zone, the next step is the High Performance Zone.

Make the choice to be the best. Set As the athlete chooses to do what your goals and start acting on those is necessary to move up from one goals now. Be a CHAMP! 46

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Comfort ZONE

Baby it’s Cold Outside...

Find out where beach volleyball players around the country thaw out to play.

Horny Goat Hideaway League Director: Teresa Cluka website: www.hghideaway.com Address: 2011 S. First St. Milwaukee, WI 53207

tournaments hosted at the Horny Goat. Beach Volleyball stars; Billy Kolinske, Kyle Buckley, Shelia Shaw, Kathryn Piening train at the Horny Goat.

Jersey Players- Beach Volleyball New York Style

About Horny Goat: Guest enjoy the athletic club like vibe with the benefits of training in the gym or on the sand.

Avid volleyball players and those who enjoy meeting other active individuals meet up at the Horny Goat. The Horny Goat acts as a giant sandbox where guests can pick from popular activities outside of volleyball: bean bag toss, beer pong, giant Jenga and much more.

Facility Amenities: The Horny Goat Hideaway volleyball facility is home to three sand volleyball courts.

A key benefit is the sand is heated from underneath with glycol lines, making it a great place to play sand volleyball 12 months a year.

There is great competition, and players travel from Minnesota and Illinois to play in tournaments and use the facilities.

Warm in the Winter: We heat the sand to keep it warm in the Wisconsin Winter! With a bar inside and a full menu, the winter blues are eased in this enviorment. Also, we have the largest indoor television in Wisconsin, making it a great place to catch any sporting event! We brew our own beer onsite and offer free tasting every weekday.

Horny Goat on the Map: Fall of 2012, Horny Goat hosted the Red bull Spiked tournament with world champions Todd Rodgers and Phil Dahlhouser.

Hot Shots Beach Volleyball Facility League Director: Salvatore Gerbino Website: www.Hotshotsvball.com Shortest Player: Jim Mickol 5’2’’ Tallest Player: Robbie Page 7’2’’ Address: 1046 University Avenue Rochester, NY 1460 History: Hot Shots opened its doors in 1989 as a result of our winter weather and the lack of time to get outside and play at the beach. Over the years we have undergone many changes, expansions, improvements to become the place we are today. The doors are open seven days a week. Organized leagues run six days a week all levels of play, recreational, intermediate and advanced are welcome.

Facility Amenities: We offer two different styles of the sport, the beach Karena & Katrina ToneItUp.com game and the hard court game. The facility boasts five indoor sand courts and three indoor hard courts; we also run eight offsite outdoor sand courts at Ontario Beach Park. In the summer months, leagues and tournaments take place at Ontario Beach.

Giving Back: Autism Annual beach volleyball tournament; all proceeds from this event benefit Autism Speaks.

Horny Goat Athletes: Players travel to train and play in

Play: If your looking for bragging rights the weekend warrior attitude might your best bet. Various styles of tournament play are available: 2’s, 3’s, 4’s, 6’s, as well as hard court tournaments. Hot Shot’s is a great place to come hang out with friends after a hard days work, enjoy a cold beer, some good food and just relax with the sport we love.

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Thirsty: The best seat in the house can be found at the Hot Shot bar. Cheer, heckle or scout the action on the sand, watch any of the eight flat screen TV’s and enjoy the great draft selection on tap. Kick back with some wings or have a nice sit down meal with friends and family.

Don’t miss out: We have a number of events that we run here at the facility as well as outdoors throughout the year. We run charity tournaments on an annual basis that benefit “Special Olympics New York”, and the “American Cancer Society”. We also have “Miller Rocks the Beach,” which is an all day tourney sponsored by Miller Lite.

Multi Purpose: We’ve had a bunch of crazy things happen here. We’ve had multiple weddings, engagement parties, bachelor parties, and baby showers. We have done quite a few bar mitzvahs. Many local companies continue to use the facility for team building events, strengthening work place morale and interactions within the work place. Funny enough, back in the day we hosted a nudist colony event.

Colorado Players - Play beach volleyball on an “Island” year around no matter the weather.

The Island League Director: Doug Arritola Website: www.IslandVolleyball.com Most Popular league day: Sunday - Thursday Shortest Player: 4’10” Tallest Player: 6’9” Youngest Player: 13 Oldest Player: 73

Facility Amenities: The Island opened in June 1998 and has been packed ever since. It is a unique facility where people can play volleyball year round in the sand in the middle of a land locked state Colorado. Come snow rain wind or shine The Island’s 6 indoor and 2 outdoor courts are open. League play is year round with a combination of 2x2, 4x4, and 6x6 leagues, coed, men and women. Great lighting, great sand (2 feet deep), high ceilings 35 plus feet, heat on the courts, heated flooring in the bar, 4 HD televisions in the bar area, music inside and out, The Island has it all.

Thirsty: 4 HD Big Screen TVs, Satellite Radio, Great Food , and a FULL bar make The Island a place where people not only play volleyball but it is where their friends are each and every week. The late night drop-in volleyball is a hit with the younger up and coming players, especially Tuesday-Thursday where all 8 courts are going until 1am.

About Island: June 2013 will be the 15th anniversary of The Island.

They are expecting 4 sand divisions over 3 days, Men’s and women’s Open competing for $5k+ in prizes, and Men’s and Women’s Dino 80, where it is old school rules and teams must have the combined age of at least 80, the older you are the more points you start off with. Website is www.BeachBashDoubles. com Reason for name Island: It is Colorado’s version to get-a-way to an “Island” each and everyday, where else can you play beach volleyball on an “Island” year around no matter the weather?

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The Island Pro Athletes: Vincent Robbins, Dave Smith, Skylar del Sol, Ryan Ammerman (Indoor) and Angela Knopf.

Craziest event that has ever taken place at the Island? ”What happens at The Island, stays at The Island!”

The Oasis League Director: George Solis Website: www.SportsOasis.com Most Popular league day: Mon – Fri Night Youngest Player: 13 Oldest Player: 65

Facility Amenities: The Oasis is a unique facility where people can play volleyball year round in the sand, when its 20 degrees outside its 80 degrees inside. League play is year round with a combination of 2x2, 4x4, and 6x6 leagues. The Oasis has 7 indoor sand courts, 3 outdoor sand courts with lights, televisions in the bar area, music inside and out, a full bar and kitchen as well.

Hot Shot s Beach Volleyba ll Facilit y

Thirsty: TVs, Music, Food, and beverage make the Oasis a place where people not only play volleyball but also hang out to have some fun at the bar. Late night Drop In volleyball is huge on Thursday and Friday nights until 2am, in the summer all 10 courts will be going until 2am.

Reason for name Oasis: It’s just that, an Oasis in Colorado. Right next to the foothills of the Rocky Mountains we have 900+ tons of sand that people can play in all week and then go Skiing in less than an hour’s drive.

Annual tournaments: Firecracker Tournament July 3rd, Coed Rotating Pairs Tournament.

The Island

Oasis Classic August 24-25, Open division on Saturday, Coed Rotating Pairs Saturday night, A/BB doubles on Sunday.

Luau September 28th, Coed Rotating Pairs tournament on Saturday, Pig Roast for all players.

Turkey Tournament November 29th, Coed Rotating Pairs tournament on Friday, Turkeys for winners.

The Oasis

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Beach Hairstyles

By Abra Amwake

Just as the game of beach volleyball has changed over the years so have the players’ hairstyles. And trust me, people take notice of your look. From functional to fashionable, classical to trendy, there are beach hair styles for everyone. Read on to find a beach hairstyle that represents you!

Classic Looks Ponytail or Braid Female: Functional, classic, sporty. The easy, “go to” look for females. Why? Because it always looks good.

Male: Unique, laid back. Longer hair on men is the exception, and this look represents a carefree attitude.

Short and Simple Female: Functional, simplistic. Never worry about hair getting in the way of your game. Your ‘do is as low maintenance as you are.

Male: Functional, classic. This style looks good on everyone. And it’s always in style!

Trendy Looks Headband Female: Fashionable, functional. Show off your own sense of style while keeping those loose strands in place.

Male: Independent, fearless. Look like Roger Federer. That’s hot.

Curled or Styled Male and Female: Head-turning but not beach friendly.

A must at the NVL Model Beach Volleyball Tournament. An option at any other venue.

High and Tight Male: Skip this style. Are you auditioning for the remake of Top Gun? There are three men who can pull off this look, and they already did.

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No matter what your hairstyle personality is, it’s import to be comfortable Because when you feel your best, you play your best!

Cruisin Coastlines A line of handcrafted jewelry inspired by a love for cruising coastal waterways

Paradise, charm, sunshine, and nature: this is the beauty of Florida’s Gulf Coast town, Sarasota. It is The same beauty captured in Cruisin Coastlines, a local jewelry line inspired by beaches all over the world. Jason Marien, a native to Sarasota, has always loved and appreciated the ocean.

When he was Growing up, open-water boating, fishing, and days at the beach were part of his everyday life.

Jason’s appreciation of his coastal surroundings developed into a fascination with detailed nautical maps.

This fascination inspired and forged a budding artistic star during his high school years. He went on to study gemology in college, and has been the visionary and deft hands behind Cruisin Coastlines for more than a decade.

Jason creates each and every piece of Cruisin Coastlines by hand in his Florida studio. As a Family man, adventurer, and passionate jewelry maker, Jason’s work is gaining wide-reaching acclaim and bringing even more attention to Sarasota’s thriving art scene.

St. Petersberg Ring

St. Thomas Bracelet

Boca Grande Cuff

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SpikeKey caught up with the artist himself to learn more about Cruisin Coastlines...

SKB: How would you describe your work?

JM: I would describe Cruisin Coastlines as a unique line of jewelry that inspires an audience to think of great memories, today’s adventures, and future destinations. I try to make pieces that people can wear every day and that fit a range of price points. There’s a certain satisfaction people feel when they wear a handmade piece and that makes me feel good. Simple, yet elegant, the pieces embody true craftsmanship.

SKB: At what age did you realize that you wanted to start making art? Do you remember the first item that you created and sold?

JM: Art has always been the way I could visualize and communicate best. I enjoy the creative process and started taking it very seriously in high school. I value the intricacy and respect that it demands. There are multiple steps that involve great attention to detail in order to create a perfect piece. The finished product is only seen for the first time at the very end, after the final buff and polish, when it is ready for the new owner.

SKB: Tell us about your latest collections or designs.

JM: I find inspiration from the natural beauties of the world. Traveling is the most inspiring thing to me. In my designs, I try to embody the luxury and variety of traveling. We currently have 29 coastlines featured on our bracelets, rings, and necklaces. I have personally visited each destination and lived in a few of the places. I am eager to start creating topographies of waterfalls in pendants.

I want my art to show the aerial view of the land naturally as it is carved by the water. Next on my list is Victoria Falls in Zimbabwe!

SKB: How would you describe the client who wears your line?

JM: They are male or female of any age, but young at heart; an intrepid traveler, yet sentimental about home. they tend to look at mother nature’s creations to find inspiration and peace. I love that I have the freedom to do what I love. It’s great seeing someone wearing your creations.

SKB: Favorite island hangouts?

JM: Well, I’ve never been to an island bar I didn’t like, but if I had to choose I’d say Cheeseburger in Paradise (Cabbage Key, FL), Lorelei Cabana Bar (Islamorada, FL), and The Tap Room (Cruz Bay, St. John).

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A Look Inside of the Creative Process...

1. Initial Creative Process...

3. The wax model is the cast into either silver or gold through the lost wax process (the big torch).

5. A mold is then made of the master, this mold is then used to inject wax into it to repeat the process.

6. The final buff and polish

2. A carving of the model is done in wax by hand.

4. The casting of the model is now a solid metal masterpiece and is hand-finished to perfection.

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