SWEAT Feb12 Book LO-RES by Sue Berliner

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VOL. 21 / NO. 1

THE FITNESS & NUTRITION ISSUE

DESPERATELY SEEKING A SIX PACK The Top 5 Exercises to Ripple Those Abs

SUSTAINABLE DINING 16 CHOCOLATE: FOOD OF THE GODS 20 AN ATHLETES DILEMMA 22

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Features

FITNESS & NUTRITION >> Vol. 21 >> No. 1 www.sweatmagazine.com

Top Five Exercises to Ripple Those Abs Joan Westlake asked fitness experts at Glendale Community College for the best way to work those abs.

16 Sustainable Eats

Local chefs focused on sustainable food bring on the bounty for you.

Chocolate: A Superfood Publisher Sue Berliner loves chocolate gets the buzz on this superfood.

22 The Athlete’s Dilemma Building fitness without health, Dr. Phil Maffetone sorts out the details, counter fitness with health on the perfect protein, the incredible egg.

Columns

Content

A r i z o n a’ s S p o r t s & F i t n e s s R e s o u r c e

Publisher’s Note. . . . 6 The Mayor’s Marathon

Fast Breaks. . . . . . . . . 8 Fix a Leak Week, Power Pedaling, AZ Hiking Shack, Greg Miliken

On Schedule . . . . . . 10 Great Urban Race, Tri for the Cure, Tour de Phoenix, Las Palomas

Gotta Have It . . . . . . 14 Soothing Sandals, Bam Jams, Sports wash, Bamjamz, Kiss your mouth

Sweat Shorts. . . . . . . 26 Xterra, Iron Girl, Mad Mud Run, Ironman AZ

Que Pasa. . . . . . . . . . 28 The SWEAT Marketplace. . . . . . . 29 On this page

Keith Walters takes 1st place and scores series points at the Xterra White Tanks Trail Run. Photo courtesy aztrailrace.com

A r i z o n a’ s S p o r t s & F i t n e s s R e s o u r c e

Publisher’s Note

Vol. 21 >> No. 1 >> fitness & NUTRITION

www.sweatmagazine.com Magazine

Publisher

Mr. Yes

Magazine

Sue Berliner

ow many politicians put their money where their mouth is? He is known as the Yes Man and refers to himself as the pencil neck geek. When it comes to his athletic prowess Tempe Mayor Hugh Hallman is especially self-deprecating. Surf the City of Tempe’s You Tube channel and you will find a hilarious video he put out for his annual pre Ironman Arizona Mayor’s Media Challenge. Unfamiliar with this event? It is a 1/100th of an Ironman: 24 yard swim, 1.12 mile cruiser bike ride and .26 mile run. This is no joke; $2000 was on the line this past November for the winner’s favorite charity. Media types and I jumped into the water wearing wet suits, caps, goggles, helmets and running shoes which remained on for the duration. Without even flinching Hallman gets in the frigid Tempe Town Lake sans the wetsuit. Hugh Hallman is not your average Mayor. Not many run half and even fewer run marathons; especially with his packed schedule. In 2009 he transitioned out of his law practice to take on the role of headmaster for Tempe Preparatory Academy. He took office in July of 2004 and typically works 40-50 hours each week as mayor and matches that time running the school, a liberal arts public charter school for 6-12th graders. With that work load, most would find squeezing in a run and fitness a challenge. Overachieving Hallman started the Mayor’s Run for Youth, Education & Social Services, commonly referred to as Mr. Yes. The program helps raise money for many Tempe charities while getting people in shape. In 2005 he was challenged to become the mascot of a team of Tempe employees raising money for The Leukemia and Lymphoma Society. Hallman said he had not run more than a mile in better than 25 years. That started Hallman and his wife Susan thinking about how they could set up a program for local charities. Their program, which has raised more than $1.25 million over five years for a variety of charities, is designed for people who have never really thought about doing a marathon but because of their passion about a disease or cause are willing to try. “By doing so, they really change their lives,” said Hugh. “It certainly is what happened to me.” Indeed it did. To celebrate his 50th birthday and the fact that the PF Chang’s Rock N’ Roll Half Marathon started and finished in Tempe, Hugh ran his first marathon in total Hugh style. He would run two loops of the half marathon course while Susan, also her first marathon, ran the traditional 26.2 starting at City Scape in Downtown Phoenix. Again, the Mayor put out a challenge to the media prior to race day. If any media showed up to run with him, he would actually run backwards because he was running the route backwards. He started at 5:06 a.m. at the finish of the half. I joined him for a two mile stretch in the dark from Van Buren to Thomas. Two Tempe staff members rode behind him with lights, water, hat changes and a camera. Hugh finished the first half in 2:04 then waited 40 minutes to fulfill his duties as official starter. With calves that had cramped up, he joined the crowd of 20,000 for his second 13.1 half finishing in 2:30 and a marathon time of 4:34. That included stops for 30 hat changes, photos for sponsors and charities. He had 410 on his team running Rock N’ Roll this year. After finishing, he humbly said he has never been a particularly good athlete and what he stands for is the average guy and encourages everyone to get out there and exercise. A 4:34 with a 40 minute break and 30 stops? Hugh, that is not average nor do you lack athletic prowess. If Mr. Yes can, so can you. Mayor and Susan Hallman, congratulations and thank you for all you do.

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Contributing Editor Joan Westlake editor@sweatmagazine.com

Calendar

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Contributing Writers

Mike Armfield Dock Ellis Marty Velasco Hames Geri Kilgariff Dr. Philip Maffetone Dr. Bruce Wurber

Photographers John Nunes Tri-ag.com

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Art Direction & Production Switch Studio sweat@switchstudio.com

Creative Director Jim Nissen

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Advertising Advertising Director Sue Berliner sue@sweatmagazine.com

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SWEAT Magazine PO BOX 1686 Scottsdale, AZ 85252-1686 tel 480-947-3900 SWEAT Magazine is published monthly by S.W.E.A.T. Marketing, Inc. Annual subscription $23. Opinions printed do not necessarily reflect those of the publishers © Copyright 2011 by S.W.E.A.T. Marketing, Inc. All rights are strictly reserved and reproduction in whole or part is expressly prohibited without prior written permission from the publisher.

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FITNESS & NUTRITION 2012

AMERICAN AMERICAN EXPRESS EXPRESS

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Gregg Milliken, Team Red Phoenix

Red Rider. thor, speaker, and Gregg Milliken, au

Calling all Single Speedsters Epic Rides and their Whiskey Off Road does it again. Two very fast and very lucky participants in the single speed category at the Whiskey Off-Road will win a free trip to the 2012 Single Speed World Championships (SSWC) located in Spioenkop/ Winterton Kwa-Zulu Natal province, South Africa. “During 2011, Epic Rides, in partnership with the Single Speed World Championships, sent the male and female winners of the single speed category to the Single Speed World Championships in Ireland. For 2012, “staying true to the single speed roots, we’re going to mix it up a bit,” said Todd Sadow, president of Epic Rides. “Enriching the single speed category, and requesting deeper crowd participation, each top ten male and female single speed finisher will be entered into a raffle that will take place following the Pro cross country awards ceremony on Sunday, April 29. All they have to do is finish in the top 10 to be entered.” “One of the best parts of mountain biking is experiencing the sheer beauty of the world’s finest outdoor destinations,” Sadow noted. “For this reason, Epic Rides has enjoyed creating a tradition of sending two of America’s best single speeders for a unique opportunity to experience mountain biking in other parts of the world.“ The 2012 Whiskey Off-Road endurance mountain bike event, located in Prescott will take place Friday, April 27 through Sunday, April 29. The challenging course, festival atmosphere and superb organization of “the Whiskey” attract a large number of riders, supporters and spectators. To learn more visit epicrides.com

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Gregg A. Milliken is an author, motivational speaker and life coach. He is also an active Advocate for the American Diabetes Association (ADA) and strongly supports their mission to stop the epidemic of diabetes. Gregg is also one of thousands of Red Riders across the country – Tour de Cure participants who have diabetes. They are easily recognized at the event by their mostly red colored Red Rider jerseys. Gregg is serving as Team Captain of Team Red Phoenix for the ADA’s 2012 Tour de Cure, competing with Team Reds in 80 cities across the country to recruit riders and raise money to support the Association’s mission. “Team Red is a team for everyone who supports people with diabetes and a healthy lifestyle,” said Milliken. “If you do not have a team of your own, ride with us!” Milliken, who was diagnosed with Type 1 diabetes in 1972, knows how important it is to take care of the body. In

1993, Gregg lost his eyesight due to the devastating effects that diabetes can have on the body. After several eye surgeries and a new exercise and nutritional program, Milliken was able to regain his eyesight and since has warded off all the other ill effects of diabetes with good health Milliken has written the book. Once I Was Blind… in order to share his story with others and inspire everyone with diabetes to take proper care of their disease. Visit gfitnow.com to learn more about Milliken and get inspired. Join Milliken and Team Red Phoenix the 2012 Tour de Cure on Saturday, March 24, at REACH 11 Sports Complex. With routes from 8 to 80 miles, there is a ride for every cyclist. To register or learn more about the event, visit diabetes.org/ phoenixtourdecure, and use the promo code SWEAT for $ 5 off your registration fee. For more information on riding or forming a team, call 602.861.4731 X 7093 or mrein@diabetes.org

Tri Retailer Goes Solar Swim, bike, run retailer Trisports.com, voted Arizona’s Greenest Workplace by Mrs. Green’s World (October 2011) continues to raise the bar on sustainability in multisport retailing. Tucson based TriSports.com is now generating up to 100 percent of their electricity from solar power. The 128 kW solar electric (photovoltaic) system, designed and installed by Technicians for Sustainability, consists of two solar arrays mounted on custom built steel shade structures and a third array mounted on their roof. The panels will produce over 19,000 kWh per month which has the potential to cover all of the electricity the business uses. TriSports.com is the first triathlon shop to get even close to generating 100 percent of its electricity from solar power in the United States. The addition of this solar system at TriSports.com reaffirms the company’s dedication to sustainable practices. The 128 kW solar system saves 18,560 lbs of coal from being burned each month and 41,400 lbs of CO2 from entering the atmosphere. Perhaps most importantly, the TriSports.com solar array will save approximately 9,280 gal of FITNESS & NUTRITION 2012

water each month as compared to traditional electricity generation. This fact is often overlooked but is extremely significant in the Sonoran Desert where we live. Sustainability has always been a goal of TriSports.com and solar is just the latest addition to a larger integration of sustainable practices. “Three years ago I told our staff and our vendors that we would be on solar within the next five years, and here we are,” said Seton Claggett, CEO of TriSports.com. “This is a large investment for us but it is the right thing to do for our environment, our staff, our customers, our vendors and for our future generations.” TriSports.com has two large rainwater cisterns that collect and store up to 36,000 gallons of water at a time, which is then used to irrigate the landscaping. The company also made the switch to energy efficient lighting with their latest renovations, which significantly reduces their electricity consumption. You can visit Trisports.com at 4495 S. Coach Dr., Tucson and by summer 2012 their second location will be opened in Tempe or you can always swing into trisports.com. www.sweatmagazine.com

AZ Hiking Shack Makes a Move

A Leaky Loo?

Drip. Drip. Drip. The average American household wastes more than 10,000 gallons each year from easy-to-fix water leaks— enough water to wash nearly 10 months’ worth of laundry. Across the country, easyto-fix household leaks can add up to more than 1 trillion gallons of water lost every year. The U.S. Environmental Protection Agency (EPA) is encouraging homeowners to find and fix leaks during the fourth annual Fix a Leak Week, March 12 through 18. The EPA’s WaterSense® program, Fix a Leak Week reminds homeowners of the three easy steps: they can take to help save water. 1. Check Check your home for leaks. Examine your winter water use. If it exceeds 12,000 gallons per month, you probably have leaks. Walk around your home with eyes and ears open to find leaks, check pipes and outdoor spigots. Silent toilet leaks are a common water-wasting culprit. Add a few drops of food coloring to the toilet tank and waiting 10 minutes before flushing. If any color appears in the bowl your toilet has a leak. 2. Twist Apply pipe tape to be sure plumbing fixture connections are sealed tight and give leaking faucets and showerheads a firm twist with a wrench. If you can’t stop those drops yourself, contact your favorite plumbing professional. Twist a WaterSense labeled aerator onto each bathroom faucet to save water without noticing a difference in flow. 3. Replace If you just can’t nip that drip, it may be time to replace the fixture. Replacing an old, inefficient showerhead with a WaterSense labeled model will shrink your household’s water footprint by 2,300 gallons annually while still letting you shower with power. With less hot water passing through, WaterSense labeled showerheads can also save enough energy to power a television for a year. To support water saving efforts in Arizona, run with the world’s largest running toilet, Leaky Loo McFlapper on March 10. Leaky Loo will lead the “We’re for Water 4-Mile Race” at Rio Vista Community Park, 8866 W. Thunderbird in Peoria hosted by the Arizona Municipal Water Users Association (AMWUA), whose members include the municipalities of Avondale, Chandler, Gilbert, Glendale, Goodyear, Mesa, Peoria, Phoenix, Scottsdale and Tempe. To run with the loo visit fixaleakweekaz.com. Want more tips on saving water and money visit epa.gov/watersense. www.facebook.com/sweatmagazine

After 38 years residing on Cave Creek Road near to the Phoenix Mountain Preserve, a Valley icon in the outdoor biz took somewhat of a hike. The Arizona Hiking Shack was founded in 1972 in a shack that once housed equipment for prospectors in Phoenix Mtn preserve. In July of 2011 they anchored in to 3244 E. Thomas Rd., Phoenix. With 11,000 square feet they have plenty of room to show off all the best in hiking, backpacking, kayaking and more. They have greatly expanded the rental department which gives you an opportunity to try before you buy. They also offer a full slate of Wilderness Adventure training programs and Guided Adventures. The February class schedule includes: Intermediate Canyoneering 10th-12th , Intro to Rappelling 24th-25th. Workshops offered

Learn to rappel with Arizona

Hiking Shack.

in February are: Ultralight Backpacking on the 8th and backpacking on the 22nd. For questions or to register for a class call 602-944-7723 or better yet stop by the store. You can also email questions to chris@hikingshack.com. For the full schedule or to learn more about the Arizona Hiking Shack visit www.hikingshack.com.

LSVT Therapy for Parkinson’s Parkinson’s disease, the incurable, progressive disorder of the nervous system that affects movement for thousands of Arizonans, has met a formidable new enemy in Arizona and elsewhere. The enemy is not a drug. It comes in the form of speech and physical therapies known as LSVT BIG and LSVT LOUD. While not cures, these therapies are proving successful in restoring considerable function in patients who receive the treatments. Pioneered in part at the University of Arizona by LSVT Global’s co-founder Dr. Cynthia Fox, these therapies are giving Parkinson’s patients right here in Arizona and around the U.S. new hope as more and more therapists become LSVT-certified to provide the therapy as part of skilled home care services. Watermark at Home, with offices in Scottsdale and Southern Arizona, recently became the first home care agency in Arizona -- and one of the first in the nation -- to offer these breakthrough treatments for Parkinson’s patients at home. Using LSVT therapies (Lee Silverman Voice Treatment), Watermark at Home’s specially-trained and certified speech, physical and occupational therapists are now producing life-changing results for home care patients. To learn more about this treatment see the complete story at http://goo.gl/zmLEq. For more on Watermark visit watermarkathome.com. FITNESS & NUTRITION 2012

Training with power To professional cyclists, using wattage to measure efficiency—also known as power training—is nothing new. It’s been part of their training routines for years. Simply put, it measures the amount of energy an athlete expends during a given period of time. Andrea Jones, a cyclist and indoor cycling instructor, was such a fan of training with power that she opened a studio in Scottsdale, the first and only facility in the Valley to offer group power-based cycling training. Forza Power Cycling Studios officially opened its doors in October and combines indoor cycling for strength and endurance with TRX suspension for core strength, balance and flexibility. Both take place in group settings and are individualized to each participant’s ability and goals. Jones said Forza’s Cycleops trainers are different from indoor bikes that are found in traditional cycling studios. Cycleops trainers simulate real bicycles, and they are equipped with computers that measure speed, cadence, heart rate, power wattage and more. Riders can upload their ride data and track their performances from ride to ride. With power-based training, Jones said, you can have someone new to fitness riding next to a semipro cyclist and both of them will get a great workout. Forza offers morning and evening classes and is open daily. To learn more visit forzapowerstudios. com. or contact the studio at (480) 559-0945. S

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February 11 Skirt Chaser 5K The folks at SkirtSports who launched the fitness skirts craze returns to Tempe on February 11 for their popular SkirtChaser 5k Race Series. They mix racing, flirting and entertainment in an innovative social fitness event. This event is unlike any other race or block party you’ve ever attended. Women get a three minute head start and invite the men to “Catch Us If You Can.” It’s a 5K course with a Block Party finish. First three athletes, male or female, to cross the finish line earn some special prizes and bragging rights. The block party begins at 2:15 with lots of fun activities and entertainment on the stage. This is definitely the “cannot-miss” event you need to leave the kids at home for. At 2 p.m., the gals leave the starting gate, guys don’t be late. This chasing opportunity comes once a year. Get the skinny at skirtchaser5k.com or redrockco.com.

February 25 Great Urban Race Recognized as the little “Amazing Race,” the Great Urban Race returns to Scottsdale on February 25. Teams comprised of two people will navigate throughout the Old Town Scottsdale streets, completing challenges and finding checkpoints which will lead them through one madcap adventure around town. The race begins and ends at Upperdeck Sports Grill 4224 North Craftsman Court. Packet pick-up commences at 11 a.m. and the race gun shoots off at noon. Finish among the top 25 teams and you qualify for the National Championship race in on Nov. 11 in Vegas. greaturbanadventurerace.com.

March 10 One For Water 4 Miler How many professionally timed races are championed by a larger-than-life running toilet? One small leak may seem like no big deal per household, but add all the drips across Arizona and that is lots of water being wasted. The Arizona Municipal Water Users Association, a partner of the EPA Water Sense Program is proud to present the second annual One for Water 4-Miler as part of the national Fix-a-Leak Week campaign to promote water use efficiency. The One for Water 4-Miler is a fun race that offers something for everyone - a fast course, desert scenery, fabulous prizes, swag, food,

February 11 Skirt Chaser 5K

February 25

10 SWEAT magazine

Great Urban Race

and a “tank chaser” to beat a running toilet. Whether you’re an intense or laid back runner, this chip timed 4-mile loop run promises a unique blend of the traditional race with some distinctive moments. A Family Fun Festival with food, kid’s activities, leak-fixing demos, music, and more will top off a memorable race day. Leaky “Loo” McFlapper, the event’s life-sized running toilet mascot, is a 6’ tall reminder that running toilets are only funny when they are mascots. The race gets under way at 8 a.m. and the festival goes from 7 to 11 a.m., Rio Vista Community Park Peoria. For all the details go to fixaleakweekaz.com.

knock your socks off, or at least make you want to throw them away when you’re done. You will hop, skip, jump, slip and scramble your way through obstacles and mud to become an official “Dirty Girl”Kiss Me Dirty is a 5K female-only mud obstacle course run designed for women of all athletic abilities. It takes place at Pima County Fairgrounds — Tucson. A portion of proceeds benefits gynecological cancer research at The University of Arizona Cancer Center. To get kissed visit kissmedirty.com.

March 4, March 24

Tri for the Cure Arizona

Tour de Cure Growing every year, the Tour de Cure is not a race, it’s a cycling fundraiser held in 43 states nationwide. In Arizona, both Tucson and Phoenix will host the Tour de Cure. The Tour is designed for a variety of riding abilities so that everyone can enjoy the splendor of the Sonoran Desert in full bloom while helping raise money for the ADA. First up is the March 4 Tour De Cure Tucson held at the Innovation Corporate Center, 1861 Innovation Park. There will be a 10k family fun ride, 50k and 100k routes. On March 24 Tour De Cure arrives in Phoenix. Event headquarters is Reach 11 Sports Complex, 2425 E. Deer Valley Road. The fun starts at 7 a.m. with the new 80 mile route followed by the 62 mile route. Routes take riders on a course around Anthem, New River and Desert Hills. The 36 mile, 10 mile, and 4.5 mile family fun rides follow. Enthusiastic volunteers provide aid and support through the courses. At the finish there will be a party filled with lunch and beverages, entertainment, music, exhibits, and massages. Early registration fee is $15 until February 29, and $25 thereafter come day of event. All cyclists must raise the minimum $150 in addition to the registration fee to participate in the Tour de Cure. To ride or get involved, visit tour.diabetes.org.

March 24 Kiss Me Dirty Tucson Wanna get a little dirty? Everyone from the pretty princesses to the filthiest of female slop jocks is bound to enjoy the downright dirty goodness that the March 24 Kiss Me Dirty mud obstacle courses offer. They are sure to

March 4

Tour de Cure

March 10

One For Water 4 Milern

March 25 Ladies only, gentlemen. You can’t pay your way into this one, but you are encouraged to tell all the women in your life about this one. The Fifth Annual Susan G. Komen Tri for the Cure will be held in Chandler on March 20 at Chandler High School. It is an event designed to promote the good health of women. The Adult Sprint Tri is a 400-meter swim, 8-mile bike and 2-mile run. The Adult Sprint Relay is for two or three person teams. The Adult Sprint Du subs a 1-mile run, for the swim. For those new to the sport free swim and bike clinics are offered. For complete details and more clinic info visit triforthecureaz.com.

March 31 Las Palomas Rocky Point Triathlon Head on south of the border to beautiful Puerto Penasco if you want to swim in the ocean and run through some rolling hills with a finish on the beach. After the Las Palomas Rocky Point Triathlon on March 31 enjoy a fiesta and hang out with new friends while refreshing with the free cerveza. The event has something for everyone. Choose from Olympic, Olympic Relay, or Sprint distance triathlons. If you want to stay away from the ocean creatures or pedaling a bike, opt for the 5k or 10k runs. Benefits include chip timing, gender specific t-shirt, awards three-deep overall tris, 5k and 10k; awards three-deep for all triathlon and triathlon relay age categories; stocked aid stations, a free post race beer garden and live entertainment. The Olympic course is a 1000 meter swim, 24.5 mile bike and 6.2 mile run; Sprint course is a 500 meter swim, 16 mile bike and 3.1 mile run; and the 5k and 10k are run around the beachside golf course. Head to redrockco.com for more details. S

March 24

Tour de Cure Kiss Me Dirty Tucson

FITNESS & NUTRITION 2012

March 25

Tri for the Cure Arizona

March 31

Las Palomas Rocky Point Triathlon

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RIO VISTA COMMUNITY PARK | PEORIA | ARIZONA

ONE FOR WATER

4-MILER HOW MANY PROFESSIONALLY TIMED RACES ARE CHAMPIONED BY A LARGER-THAN-LIFE RUNNING TOILET?

ONE.

BROUGHT TO YOU BY:

The Arizona Municipal Water Users Association is a proud partner of the EPA WaterSense Program. We are pleased to present the second annual One for Water Race & Festival as part of the national Fix a Leak Week campaign to promote water use efficiency

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Kiss Your Mouth Sure you could use bleach to make your teeth white and they’d look great in your coffin. Sounds silly but some of the common toothpaste ingredients are suspected of being just as long-term damaging. The Kiss My Face product company has a soothing solution – Whitening Aloe Vera Toothpaste. Free of chemicals such as fluoride and sodium lauryl sulfate, it still prevents plaque and tartar build up. SWEAT staff gave it a try and found the paste delivers a gentle clean but still seems to have the set-your-mouth-on-fire product results. The maker says that instead of water,

it uses organic aloe vera to heal and soothe while Icelandic moss provides natural whitening and tea tree cleanses and acts as an antiseptic. There’s a sensitive teeth variety, also. Pick up a tube for about $5.99 at Whole Foods or KissMyFace.com

Pure SWEAT Clean While others may perspire lightly, you sweat! That means your workout clothes get pretty raunchy and soaked with the deluge of your efforts. Here’s where it can go bad. Harsh soaps and detergents get out the germs and stink but take a toll on your best sportswear and leave behind residues that hurt the largest organ in your body (that’s skin if you forgot your eighth grade biology). Use gentle baby stuff soap and you’ll find yourself smelling like a kid’s butt with a faint sweat aroma before you even get moving. We tried the Sport Fragrance-Free liquid soap from a new line of eco friendly laundry products by Roux Maison. You can use the detergent in your washing machine, including HE, but we did some “wash by hand” sports attire and found it cleaned well and left a faint fresh scent. Offered in Essential, Delicate, Sport and Swimwear formulations, the detergents are all highly concentrated and so require less water, less packaging and less energy to transport. And, that French-sounding name is actually a Southern company from Nashville. Formulas are custom blended with 100 percent, natural essential oils that are synthetic and preservative free. Find them online at www.rouxmaison. com for a set of three travel size $13.75 or full 16-ounce bottle for $16.99.

Soothing Sandals Whether you’ve pounded the pavement of a marathon or put in another grueling day in heels that humans were never meant to wear, your feet have taken a beating. And, when your feet aren’t happy, your body starts to pay. After two days of running around in heels, I could barely walk a few feet without my least favorite knee locking up. I had worn Vionic’s new Mohave sandal after a few, long, hard foot days so, as I struggled trying to stretch out my screaming quads, I decided to rest them on a major problem. Worked instantly. The Vionic line of sports recovery sandals are by Orthaheel, the podiatrist-designed footwear known for the motion control footbed that provides support and rear-foot stability and alignment. The Vionic collection features a triple-density midsole that provides extra support and cushioning and a Vibram outsole that aids traction and durability. Plus, it just feels good. The women’s spring collection includes the Cascade thong built with flexible leather uppers and soft padded jersey liner with bungee strap

12 SWEAT magazine

overlay; the Mojave slip-on sandal with twotoned webbing around flexible leather uppers, an elasticized toe ring and hook-and-loop adjustable strap for a customized fit; and the Muir back strap sandal with two-toned webbing around flexible leather uppers and incorporating a hook-and-loop adjustable strap in both the forefoot and mid-foot for a customized fit. The two men’s styles are the Bryce thong with flexible leather uppers and a soft toe post and the Boyes performance sandal with an adjustable back strap, flexible leather uppers, adjustable front and mid-foot straps with a hook-and-loop closure and soft padded jersey liner. Prices range from $89.95 to $99.95. Find them at www.orthaheelusa.com as well as Foot Solutions, Road Runner Sports, Shoe Mill, Arizona Walkshop, the Good Feet Store and other retail outlets throughout Arizona.

FITNESS & NUTRITION 2012

Bamjamz An active life often means a busy life that may have you running from a yoga class to an appointment or the market. Now to the rescue, Bamjamz, an interchangeable apparel system with trendy styling, a great fit and activewear detailing. Bamjamz® Bamboo Organic Blend fabrics mix viscose from bamboo with certified organic cotton and spandex for the ultimate comfort, style and performance. Bamboo, an ancient crop, is among the most sustainable resources on the planet. Organic and FSC certified, bamboo is grown naturally without pesticides, fertilizers or irrigation, and grows to maturity in only four years. Bamboo replenishes the soil, while absorbing more carbon dioxide and emitting more oxygen into the environment than trees. Publisher Sue Berliner found the leggings and tank comfortable and breathable, great for a yoga workout or post workout lounging. The soft fabric keeps you naturally dry, fresh and comfortable on both hot and chilly days. The manufacturer says bamboo’s soft rounded fibers are great for sensitive or allergy prone skin. Tops start at $64 bottoms at $70. For retail locations or to purchase visit bamjamz.com. S

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top FIVE exercises

to ripple those abs Yeah. Yeah.

by Joan westlake

photos by tim farrow / gccaz

You know there’s no one magic motion to make great abs appear. But, while you are diligently eating nutritious food (or just not eating so much garbage) and getting lots of cardio, here are five exercises to bring definition to your emerging washboards. Glendale Community College Fitness Center Manager Nicola Perry polled her staff, added her own cruel expertise and came up with the following five exercise sets from easy to OMG that will help put a ripple in your gut muscles. GCC fitness instructor Trisha Thurston demonstrates. To get started, some professional guidance goes a long way. A trainer helps you be certain you are doing each exercise to achieve maximum benefits and to modify if you have any body boo boos or other problems. GCC has a guest pass that is $10 for four visits plus short- and long-term deals including high school student and senior discounts. Find out more by stopping by the GCC Fitness Centers on the main campus at 6000 W. Olive Ave., Glendale (623-845-3800) or GCC North at 5727 W. Happy Valley Road (623-845-4030).

14 SWEAT magazine

SUPERMAN

You’ve gotta’ see how this exercise gets its name. Perry points out that this movement strengthens the back because “you want balance, core strength from the front to the back and you won’t get that just doing crunches.” Lie down on a mat with your arms and legs slightly spread. Raise your body, arms and legs up, emulating Superman or Supergirl in flight and hold for a count of five to 10 seconds. Return to the mat, pause, repeat five times and work up to 10, gradually holding the pose longer as you get stronger.

FITNESS & NUTRITION 2012

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ADVANCED PLANK

Nothing to do with the YouTube shared Planking fad or the latest Plumbking headstand over a toilet. The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common is the front plank, which is held in a modified push-up position with your weight on forearms, elbows and toes. Add movement by reaching out with the right hand as you extend the left foot to the side. Return to the middle position and repeat extending the left arm and hand with the right leg out.

BICYCLE

You need some coordination for this one until you get into a rhythm. Lie face up on the mat and put hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow toward the right knee. Continue alternating sides in a pedaling motion for one to three sets of 20-30 reps and more as you get stronger.

IRON CROSS

This is an isometric hold movement, which means you keep the position until you canâ&#x20AC;&#x2122;t any more. Raise your back up off the mat with your arms extended out to the sides. Bend your knees with your feet hanging down but not touching the mat. Hold. Do it for as long as you can and still keep breathing. Remember â&#x20AC;&#x201C; breath regularly throughout each of these exercises.

TOE TAPPING

This one is even more excruciating fun. Raise up both legs to not quite 90 degrees with your arms extended above your shoulders. Rock up to nearly touch toes. Do it again and again and again. S

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FITNESS & NUTRITION 2012

SWEAT magazine

Cooking for the Greater Good

The welcoming doors at Beckett’s Table Photo courtesy of beckett’s table

by sue berliner

beckett’s table 3717 E. Indian school RD., phoenix 602-954-1700 beckettstable.com

16 SWEAT magazine

Creamy grits and andouille sausage with mustard jus at Beckett’s Table. Photo courtesy of beckett’s table

FITNESS & NUTRITION 2012

ome together. You will find those appropriate words cut into the brushed metal door handles of Beckett’s Table at 38th Street and Indian School in Phoenix. After all, isn’t sharing a meal with friends one of the great pleasures in life? With our economy still in a lull, dining out with friends is easier on the pocketbook than an excursion to Italy. And there has been a shift towards supporting local businesses. SWEAT talked with a few Valley chefs/restaurant owners making a difference in the community with how and what we eat and more. Their bias towards serving menu items made with in season locally sourced foods is not only healthier for us and the planet but means simply great tasting, fresh meals. A knack for the restaurant business is apparently genetic. Justin Beckett, Executive Chef and owner of Beckett’s Table, attributes his culinary talent to biology and environment. “My mom was a pastry chef and my dad is Italian so I have always been surrounded by food,” said Beckett. “I have always known I have wanted to play with food for a living.” Beckett has created and developed concepts locally and nationally. He was recruited by Roy’s in Pebble Beach after graduating from the California Culinary Academy in the Bay area. Eventually, with stints in Maui and Europe, Beckett relocated to Arizona for the opening of Roy’s in Scottsdale. Since then he has been involved with opening numerous restaurants including The Valley Ho, Café ZuZu and Trader Vics. Now with his wife Michelle and partners Scott and Katie Stephen, Beckett has opened a place in his hood he can call home. With the “comfort food for the neighborhood” concept appearing across the US, he believed that Phoenix was ready. His goals for Beckett’s Table were simple. “Create a neighborhood eatery where the service, food, drink and ambiance far exceed the

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price you pay at the end of the meal,” said Beckett. “Embrace every guest as if they were guests in our home invited over for a dinner party.” He says their menu is always evolving and they are always conscious to work with local purveyors and sustainable products. “We also try to be very seasonal so that we are feeding our bodies what it needs in the season it needs it,” said Beckett. “I started by creating dishes I love to eat, but equally as important I want to always be seasonal. We wanted to use products that are grown nearby and create relationships with the people growing the food. We try to keep the menu smaller so there is less cost of storing products as well as less spoilage. Keeping the menu smaller also keeps the kitchen and equipment used small, smaller footprint both physically and environmentally.” A smaller footprint goes beyond the kitchen. “Having two little boys of my own,” said Beckett. “I have shifted my focus to the future. If I can build a restaurant that recycles, uses skylights to reduce electrical lights, hires employees that carpool or live nearby and can bike, all these things and more will benefit the future of the city, state and even planet.” Working with local suppliers has its challenges. “Pricing is always a concern, especially with local small organic growers. Sometime you can’t get as much consistency and availability as food grown in a box in Mexico, but the trade-off is worth it. The true flavors and the shelf life are hands and feet above conventional products.” Head a little west and south to 24th Street and Baseline you will find similar patterns. Dustin Christofolo Chef/Owner of the House at Secret Garden has food in his blood. “Mom has been in the business since I was very young,” said Christofolo. “My grandpa owned a bakery/deli - Capistrano Bakery which he sold a number of years ago.”

Pat Christofolo, Dustin’s mother and also owner of Secret Garden created Santa Barbara Catering Company in 1992. Santa Barbara Catering is one of the largest catering companies in the metro Phoenix area. The Farm at South Mountain captured her attention when she assisted friend and Farm owner Wayne Smith in his vision by becoming restaurateur at The Farm Kitchen. She later opened Quiessence and Morning Glory Café on the property. “The mission of the Secret Garden was a definitely a surprise,” said the 31 year old Christofolo. “I was working over at the farm kitchen when I got back from my culinary program.” He spent four months in Manhattan and about six months Italy.

Christofolo values the time he spent at the award winning Quiessence and holds the Chef Greg LaPrado in high esteem. “They are so true to local and seasonal they have to change the menu every couple of days to keep up with what is available.” With Christofolo’s background, training and nature of the property, originally surrounded by the largest citrus orchard in Arizona, it is no surprise The Secret Garden is also focused on local and seasonal dining. “I am sure you are familiar with Maya’s Garden over at the Farm South Mountain and of course McClendon Farms who I think is just like the top of the chart when it comes to local and seasonal farming. Then we actually have an

“We also try to be very seasonal so that we are feeding our bodies what it needs in the season it needs it.” – Justin Beckett, Beckett’s Table “When you go to Italy everything out there is local and seasonal. They try to highlight that and support the people of their region. That was where the Slow Food movement was created. So as far as my style, it kind of burnt it into me. I wanted to take that, bring it to Arizona and incorporate some of those Southwestern Flavors. It was a great experience. The only thing I regret was leaving Quiessence. “Dave and Nancy Mota owners of the property approached Christofolo and his mom about operating a restaurant at the property known as the Baseline Mansion built in 1929. When he got a look at it, he fell in love with it. “Coming from The Farm you have that rustic feel and so much character because it has been around so long. And The Secret Garden has that same feel to it.”

Grilled fish at the House at Secret Garden.

herb garden in our back and besides herbs we get chard, we get radishes, a variety of peppers, arugula. So it is really nice to go out there day to day and pick fresh produce.” “I know that because I am in touch with the farmer. I can talk with them directly and if I have a questions about something that I am not happy about or excited about or know more about a product I would like to see, I can call them directly. And they can tell me exactly what is going on with their farm and their product.” About his own garden, he says he can talk with his gardener Heather about the best time to pick something to assure the plant has reached its full potential as far as flavor and nutritional contributions. In their second season business is picking up. What he didn’t expect was the appreciation coming from the local residents. The Herb Garden at the House at Secret Garden.

Photo courtesy of house at secret garden

HOUSE AT SECRET GARDEN 2501 E. BASELINE RD., phoenix 602-243-8539 HOUSEATSECRETGARDEN.com

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FITNESS & NUTRITION 2012

SWEAT magazine

Charleen Badman and Pavle Milic at FnB

Braised leeks Badman style at FnB

Photo courtesy of fnb

Photo by courtesy of fnb

FNB 7133 E. STETSON DR., SCOTTSDALE 480-425-9463 FNBRESTAURANT.com

“They say thank you for having a restaurant with this kind of philosophy in their neighborhood. You go to Scottsdale and there are nice restaurants all over the place. You come out to South Mountain, Baseline and 24th Street and you either have Quiessence which is a great restaurant but definitely a little more expensive than us over here at The House. I did not necessarily think it was going to be the local crowd picking up on it so fast but they definitely did.” The House at Secret Garden sits on two acres. Between the urban barn and the house, Christofolo said there is a beautiful patio and they just fixed up the pond. The house is restored Spanish colonial style. You can say The House is changing the scape of the neighborhood. “I think our food is unique and for some people it is another step they might take in trying something a little bit more adventurous. At the same time, for the diner looking for grilled lemon chicken. I want to cater to everybody.” While Beckett’s Table and the House are affecting their communities, the 35 seat FnB in Old Town Scottsdale has literally taking their philosophy to the streets. Pavle Milic, 39, and Charlene Badman, 40, launched FnB (Food and Beverage) in December of 2009. They had met in 1995 when they were both working at long time Valley Favorite Ranch Pinot Grill in Scottsdale. Badman ended up in New York working at Anne Rosenzweig’s famous Lobster Club and Arcadia. Badman opened up her on place in the Village called Inside. Milic, who also inherited the food gene, has been in the business for 25 years starting with his family’s Franco’s Trattoria. Milic reiterates Beckett’s and Christofolo’s sentiments when it comes to sourcing locally.

18 SWEAT magazine

“Mainly to develop a relationship with the person that grows your food,” said Milic. ”Being able to look someone in the eye and say why is the rutabaga not so big or this shape? Also you know where things come from and where they grow and not only that, you keep the money in the state. You minimize carbon footprint. There are various reasons why it is a plus. It is about building community, developing relationships and sourcing closer and there are many benefits for the planet for doing that. It is basically doing the right thing when we can.” “It is the same thing we are doing with the beverage program that we showcase an all Arizona Wine List. I have access to the person that picked, crushed and made the wine an hour or two away in Arizona. And that is pretty cool to not only operate a business where you are serving food and wine but be part of the larger pictures and larger community within your state and the place you live.” “It was a bit difficult the first couple of months. Arizona wines had a large base who loved the wine. I was just the first restaurant to put together a list that was just Arizona wines. So it was a little shocking at first for some people. There are people that don’t even know we have wine in Arizona and that continues to be the case.” When it comes to FnB’s mission, being in the food and beverage business, Milic says there are three things you must offer: really good food and service and the conviviality is welcoming, warm and people dig it. You must also be profitable to sustain the livelihood of the people you work with. “When you talk about doing the right thing there are many things we do differently, said Milic. “One of the pluses of sourcing locally you are basically going beyond the walls to be part a larger picture, part of a bigger

FITNESS & NUTRITION 2012

community. Everything we do anymore has to do with impacting the community. Charlene is working closely with the school district to try and change the school program.” “She donates her time to teach classes to kids. Once or twice a year we donate our time and money and cook for 500 to 600 kids at the school. Bob McClendon, from McClendon’s Select donates the produce. We actually have a salad bar with local organic produce, not just any produce but things like watermelon radishes, cauliflower romanesco, really cool stuff they have never seen before. If we captivate at least one kid, Charlene feels she is making a difference.” In one of their most recent community out reaches, they put together a team from their staff, patrons, fans and followers for the Color Run. Via Facebook and Twitter, FnB offered up a dinner for six with wine at the team winner’s home. They had the largest team at the race with 92 in a crowd of thousands. Milic thought it was very cool that Jeff Stelnik, who won the dinner, was the overall race winner. Better than that, Milic and Badman had not been runners before gathering team members in November. They both laced up their shoes. Milic got so hooked he ran PF Chang’s Rock N’ Roll Half Marathon and plans to run the marathon next year for the benefit of Sun Sounds Radio Reading Service for the Visually impaired where he volunteers his time. “We are only a 35 seat restaurant but we are very fortunate because we have been embraced by the local community and we continue to receive accolades both locally and nationally. We feel there is a certain responsibility to give back to our community because the community has been very generous with us.” You could call that cooking for the greater good. Bon Appetit! S

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hen the craving strikes, nothing else will do. The smooth velvety taste and texture of chocolate hitting ones tongue arouses a multitude of sensations and emotions in most of us. It is complicated. According to candy expert and author of Candy Freak, Steve Almond writes chocolate contains more than 1200 compounds and is a very complex food. Just the mere thought of a taste brings a smile to my face and minimizes any stress at the moment. The world-wide love affair with theobroma cacao started long ago and continues to grow. Global consumption of â&#x20AC;&#x153;The Food of the Godâ&#x20AC;&#x2122;s,â&#x20AC;? aptly named by the ancient Mayans, continues to grow at a rate of three to four percent a year. The average American consumes nearly 12 pounds of chocolate each year. Switzerland leads the world in consumption of the luxurious treat at 19 pounds per person. The British and Norwegians share the number two spot at 17.5 pounds. Men aged 12 to 19 consume the most amount of chocolate. It is what women crave most, especially ladies 30 to 39, the next largest group of chocolate consumers. The majority of chocolate is consumed between the hours of 8 p.m. and midnight.

HISTORY If there is a money tree, it would be the cacao tree. The cacao tree, its pods and seeds were first cultivated by the Olmecs, the first major civilization in Mexico at least 1500

20 SWEAT magazine

by Sue Berliner BC. Raw cacao beans were used as money in ancient Central American cultures. It has been written the Emperor Montezuma filled his vaults with more than 40,000 loads or 960,000,000 beans. So what is chocolate? While the seeds are no longer used as money, it is still a valuable commodity today. Are there benefits to eating one of the most popular food types on the planet? I have always considered chocolate it is own food group and with the recent addition of neophyte chocolatier to my resume, I needed to get intimate with scoop on this alluring food. Here is just a fraction of what my research uncovered.

The Cacao Tree An attractive evergreen tree, it grows from 12 to 25 feet high with a 4 to 6 feet high stem and branching at the top. The tree blossoms with pink and white flowers that grow straight from the trunk and main branches. Only a few of the hundreds of blossoms develop into cacao pods that also grow straight from the trunk and branches. The pods grow to the size of a melon in about four months and range in color from yellow to dark red. Inside are about 30-50 cacao beans, one inch long, reddishbrown externally, dark-brown internally, surrounded by a sticky white pulp.

Cacao to Chocolate The beans and pulp are removed and set in big piles to ferment naturally for about a

FITNESS & NUTRITION 2012

week. Then the beans are dried in the sun and shipped to chocolate factories and other suppliers. Typically the beans are cleaned and roasted at a very high temperature. Unroasted beans and the byproducts are referred to as cacao or raw chocolate. Then the hulls are removed and what remains is the nib (containing an average of 54% cocoa butter) that is ground into a thick paste called chocolate liquor. The paste is pressed and the fatty cocoa butter separated from the cocoa mass. For cocoa powder, the mass is ground into a fine powder. Sugar and cocoa butter are added to the mass to make dark chocolate. The addition of milk solids makes it milk chocolate. The next step is conching for most chocolate. Huge machines with rotating blades slowly blend the heated liquor for 12 to 72 hours. Small amounts of cocoa butter and sometimes lecithin are added to give chocolate its smooth, creamy texture. Finally it is tempered, a cooling process, and then poured into molds.

A Superfood? In March of 2011, Harvard researchers reported cocoa may actually have significant health benefits. Their analysis of 21 studies with 2,575 participants showed that cocoa consumption is associated with decreased blood pressure, blood vessel health and improvement in cholesterol levels. Via webmd.com, Eric L. Ding, PhD, of Harvard Medical School said the apparent

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health benefits cone from polyphenolic flavonoids (antioxidants) in cocoa that have the potential to prevent heart disease. The analysis also showed the flavonoid-rich cocoa decreased “bad” LDL cholesterol among people under age 50, and increased good HDL cholesterol. In addition, cocoa consumption was also linked to reductions in risk factors for diabetes -- a major risk factor itself for cardiovascular disease. Their analysis also found consumption of flavonoid-rich cocoa did not change triglyceride levels of study participants or make them obese. An analysis of 7 studies including more than 100,000 subjects published by the British Medical Journal in August 2011 reported similar results. The seven studies looked at the consumption of a variety of chocolate — candies and candy bars, chocolate drinks, cookies, desserts and nutritional supplements. By many measures, consumption of chocolate was linked to lower rates of stroke, coronary heart disease, blood pressure and other cardiovascular condition. However they did not find a beneficial effect on the risk for heart failure or diabetes. In February 2011, The Hershey Center for Health & Nutrition published their report: Cacao Seeds are a Super Fruit: comparative analysis of various fruit powders and products. The conclusion from their study: Various fruit powders and retail fruit products were obtained and analyzed for antioxidant capacity (ORAC (μM TE/g)), total polyphenol content (TP (mg/g)), and total flavanol content (TF (mg/g)). Among the various powders that were tested, cocoa powder was the most concentrated source of ORAC and TF. Similarly, dark chocolate was a significantly more concentrated source of ORAC and TF than the fruit juices. Analysis of the fruit powders demonstrated that the antioxidant capacity) of cocoa powder (634 ± 33 μMTE/g) was significantly greater than blueberry, cranberry, and pomegranate powder on a per gram basis. The total polyphenol content of cocoa powder (48.2 ± 2.1 mg/g) appeared to be greater than acai, blueberry, and cranberry powder; however these differences did not reach statistical significance. The total flavanol content of cocoa powder (30.1 ± 2.8 mg/g) was significantly greater than all of the other fruit powders tested. There were no other statistically significant differences in antioxidant capacity, total polyphenol, or total flavanol content between any of the other fruit powders tested.

Chocolate in the Raw As with most plant based food, the closer you come to consuming it in its natural state, the more nutrient dense it will be. Aside from heart health, chocolate is considered a brain food. From the book Raw Food, Real World, authors Matthew Kenney

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and Sarma Melngailis describe raw cacao beans “They are to the brain what blueberries are to the body—a superfood containing more than 300 chemicals many of them resembling our natural brain lipids, raw cacao has so many healing, feel good properties that even mass market candy companies are beginning to add it to their commercially cooked products. Happy pills in deed.” David Wolfe, considered an expert on nutrition and author of Eating for Beauty provides an extensive list of some of the chemicals and compounds the cacao bean contains in his book Naked Chocolate. He considers it one of the most complex foods on Earth. On his website sacredchocolate. com in his Chocolate Ebook he calls out specific substances scientific literature reports as pharmacologically significant: anandamide (bliss chemical), argine (natures Viagra,) dopamine (neurotransmitter), epicatechins (antioxidants), histamine, magnesium, serotonin (anti-stress neurotransmitter), tryptophan (antidepressant amino acid), phenylethylamine (PEA, the love chemical), polyphenols (antioxidants), tyramine and salsolinal. In Naked Chocolate he notes 80% of the US population is deficient in magnesium yet is one of the most important minerals with cacao being the greatest source for it in nature. It is needed for brain function. A lack of magnesium and B vitamins reduces production of dopamine. Wolfe also writes it is essential to the pituitary gland which plays a role in balancing a host of hormones. Wolfe’s own research (sacredchocolates. com) done at Brunswick Laboratories indicated that cacao has 15 times as many antioxidants than blueberries and 20 times what is found in red wine and 30 times what

is present in green tea. This would coincide with the Hershey report and others.

Is The Craving for the Feel Good Food Real? Phenylethylamine (PEA) found in chocolate triggers feelings similar to falling in love. Chocolate also contains the compound anadamide that stimulates brain receptors in a manner similar to that of other addictive substances. The Yale New Haven Hospital website reports (ynhh.org) “Chocolate cravings may also be triggered when the taste buds tingle with the taste of chocolate. This sensation occurs because chocolate’s melting point is 97 degrees, just below body temperature. When the taste buds are excited, endorphins are released from the brain. These endorphins are the body’s “feel good” chemical. There is also a link between hormonal fluctuations in women and chocolate cravings. Scientists cannot pinpoint what exactly causes us to crave chocolate, but many of these ideas propose that chocolate cravings are real.”

Too Much of a Good Thing. While some have reported issues with eating chocolate, there is currently no scientific support showing that eating chocolate is bad for you. As with any food, especially those deemed superfoods, eating it in moderation is a good idea. I would not substitute your fruits and veggies for “The Food of the Gods.” Think about shifting away from simple carbohydrate rich snacks. Do look for chocolates treats made with less sugar or unrefined sweeteners like honey, maple syrup or agave nectar. It’s a balancing act to maintain the love affair without the love handles. S

The Chocolate Jitters? It is complicated. The research is thin on caffeine in chocolate. In Wolfe’s Chocolate Ebook he distinguish between two methylxanthines: theobromine and caffeine. He points out, contrary to public perception, that cacao contains the stimulant theobromine but almost no caffeine. He writes that theobromine stimulates the cardiovascular system, relaxes smooth muscles and dilates blood vessels, supporting the medically reported heart health benefits of chocolate. Listed below are theobromine and caffeine counts in various products found at nutritiondata.com: Product Dark Chocolate 45-59% cacao solids Chocolate dark 60-69% cacao solids Dark Chocolate 70-85% cacao solids Cacao Powder Cocoa Powder Brewed coffee Decaffeinated brewed coffee Black Tea Cola, carbonated beverage

Amount 1 oz 1 oz 1 oz 1 oz 1 oz 8 oz 8 oz 8 oz 12 oz

Calories 152 162 168 65 64 2 0 2 136

Theobromine 138 mg 177 mg 225 mg 493 mg 576 mg 0 mg 0 mg 4.7 mg 0 mg

Caffeine 12.0 mg 24.1 mg 22.4 mg 55.16 mg 64.4 mg 94.8 mg 2.4 mg 47.4 mg 9.4 mg

When looking at specific candy bars like Dove Dark and Milk Chocolate, caffeine and theobromine numbers were not available. However mayoclinic.com stated nine Hershey Kisses contained 9 mg of caffeine.

FITNESS & NUTRITION 2012

SWEAT magazine

An Athlete’s Dilemma: Building Fitness Without Health

by Dr. Phil Maffetone

any athletes understand the jargon and function of the equipment they use, whether it’s bike components, shoe design, or sports drinks. But when it comes to the more important tools—the parts of the human body—most are at a loss on how to properly maintain and fix them. An example is when trying to build fitness to get faster and stronger, all while the body’s immune system, muscles, bones or intestines are breaking down. This imbalance between fitness and health is the most common reason individuals don’t reach their athletic potential. Here are these important definitions: Fitness is the ability to perform physical activity. You personally define the limits of your overall fitness. Perhaps your goal is train for a marathon or triathlon. Health is the ideal balance of all systems of the body— the nervous, muscular, skeletal, circulatory, digestive, lymphatic, and hormonal. In addition to reduced athletic function, imbalances between fitness and health can also lead to injury, illness, and disease. And it’s not just physical problems, but metabolic ones too. A common example is the problem faced by many athletes regarding body fat. The bottom line is this: those who are healthy can better control their stored body fat and weight. It’s the answer to the common question, how is it possible to work out so much—burn so many calories—yet still have too much weight and body fat? It’s all about balance. By training your body to develop more endurance, strength and other fitness features, it’s not uncommon

22 SWEAT magazine

to trash some aspect of your health. When this happens, training becomes overtraining, imbalances lead to injuries, metabolism falters, and performance suffers. Overtraining isn’t always about too much workout volume or intensity, although this is the most common training problem. Even the ideal training schedule can go bad without adequate recovery. Enter sleep—it’s as important as working out when it comes to improving fitness. In fact, it’s during rest periods that you reap the benefits of training. Recovery begins with eight hours or more of sleep each night.

increases ones percentage of fat burning, with harder training reducing it. While harder and longer workouts result in higher total amounts of sugar and fat calories being burned, programming the body to use a higher proportion of fat (both during training and while at rest) is a key to slimming down. The ratio of fat and sugar burning is easily measured in a laboratory or clinic during a treadmill or bike workout. This evaluation can be made by testing the amount of oxygen consumed and carbon dioxide expired (called respiratory quotient). The various changes in fat and sugar burning can be correlated with heart rate. (The 180 formula for heart rate training is a simple yet accurate way to find your ideal training heart rate—one that promotes maximum fat burning while building endurance and aerobic speed.) Overall, those athletes who burn a higher percentage of fat during workouts and rest are healthier. They have less body fat and weight, and more energy. And, they perform better in competition, and are injured much less. Injuries are not the norm in running, swimming, cycling, triathlon or other endurance sports. The exception, of course, is an accident, such as a bike crash. For most athletes, an injury usually means something has gone wrong. This might be wearing the improper shoes, training too much, having a bad bike set-up, or not eating well. As with body fat, an injury usually is a reflection of less-than-optimal health.

Health is the ideal balance of all systems of the body—the nervous, muscular, skeletal, circulatory, digestive, lymphatic, and hormonal. While more training burns additional calories, the real question is what kind of calories. Each workout burns both fat and sugar calories. The harder you train the more percent sugar—and less fat—you burn. Moreover, each workout programs your body to burn more sugar or fat over the next twenty-four hours. Training your body to burn fat during the workout usually means you’ll continue doing that for many hours, even when sleeping. While there are many issues that encourage increased fat burning, including dietary, nutritional and stress, the intensity of each workout is a primary factor. Lower intensity

FITNESS & NUTRITION 2012

Most physical injuries are associated with muscle imbalance, with many aspects of health influencing the function and balance of not just muscles, but ligaments, tendons, fascia, and other soft tissues, and bones. Other factors that influence health and can affect body function includes blood flow (which is influenced by a proper warm up and cool down), vitamins, minerals and other nutrients associated with dietary balance, hormones, and brain function. These and other topics are address in many of the articles on this website, in The Big Book of Endurance Training and Racing, and in the new Big Book of Health and Fitness. S

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Conversation with Phil:

“The Big Book Of Health And Fitness” Is Here! and bones balanced to avoid aches and pain, and serious injury, and an important one for every adult called “Healthy Sex.” The book covers maintaining a healthy and highly functioning brain and the specific issue of Alzheimer’s and prevention of it through good nutrition. You will find practical ways to avoid cancer and heart disease, and how to easily care for oneself later in life. The list goes on.

Bill Katovsky, author of several books as well as the editorial director of the Natural Running Center, interviewed Dr. Phil Maffetone over several emails about his new book “The Big Book of Health and Fitness” that is now in stores. BK: What prompted you to write this new book? PM: One cannot write about the topic of health and fitness without updating it often. I’ve always done this in the past—write something then update and improve it as new research catches up with clinical information. In The Big Book of Health and Fitness, I was able to provide information that served to answer hundreds of questions from people who emailed them to my website about issues not addressed in previous writings. BK: What do you mean by the phrase “self-health care?” PM: This has been my primary teaching point from the first day in private practice almost 35 years ago and it’s what I practice everyday. It means each person being responsible for his or her health and fitness. It’s the ultimate answer to the nation’s, and the world’s, health care problem. Surrendering our bodies and personal control to health insurance companies, medical providers, or the government to dictate our health needs, simply does not work. The continuous and dramatic rise in health care costs and ongoing fall in quality of life clearly demonstrates the failure of that approach. Selfhealth care is about caring for one’s body first, through improved lifestyle factors such as diet, stress control and physical activity, then using doctors and other professionals if and when the need arises. BK: What new topics are covered The Big Book of Health and Fitness? PM: There are new chapters on topics such as gait and balance, how to keep your muscles

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BK: The first section of the book is all about diet and nutrition; is this key to optimal health? PM: It could be the key for some people, and it’s certainly a primary aspect of optimal health for everyone. Many people are attracted to specific features of health or fitness while ignoring others. This is not holistic and much less effective. For example, some people focus on their diet while ignoring fitness, but can’t reach their goals whether it’s weight loss, improving energy or recovering from chronic illness. Others work out many hours each week and still can’t lose the extra pounds of body fat. By combining the diet and nutritional factors that best match one’s need with easy physical activity, high levels of both health and fitness can be achieved and done easier than most imagine. BK: How come there are so many diet and weight-loss books, yet Americans are as fat as ever, and the obesity problem is only getting worse. PM: The short answer is obvious: off-the-shelf programs don’t work for most people. In fact, most are unhealthy. While some people may lose weight initially, it usually comes back, plus additional pounds. That’s because most diets can slow the metabolism, resulting in reduced fat burning—essentially starvation—and causing a rebound effect of gaining weight in the long term. Most people who diet consume inadequate nutrients; not just calories but less vitamins and minerals, further reducing their overall health. BK: It seems that you have been writing and lecturing for years on certain subjects that only now seem to be in the news. Take the recent findings that says it is actually harmful for most men taking screening tests for prostate cancer. PM: For many years I’ve discussed PSA (prostatespecific antigen) testing for men, and other routine evaluations, such as mammography for women, and why these so-called preventive tests can be misleading and often result in unnecessary stress, expense and medical treatment, including surgery and drugs. In men with normal PSA levels, it’s been shown that about 15 percent do have cancer, and in

FITNESS & NUTRITION 2012

others, when the test is abnormally high, up to 75 percent may be cancer-free. There’s a time and place for these evaluations, but it must match a person’s particular need rather than be recommended to the masses. My opinion is driven by published medical research and other information that’s been building for decades. Like with drugs, there’s an important place in healthcare for these procedures—it’s the abuse of technology, which has replaced personalized care that’s the real problem. BK: Let’s consider another topic in the news—vitamin D and the sun. PM: This is another case of cosmetics companies, and others who make sunscreen, using propaganda to sell their products, scaring people into believing the sun is bad. It’s been going on for decades, resulting in a dramatic rise in vitamin D deficiency, even in sunny locations such as Arizona and Florida. This has further reduced the health of the population tens of millions of people, who have developed brain, bone, muscle, immune, and other problems due to the lack of adequate vitamin D, which we primarily get from the sun. During this same period, skin cancer has risen dramatically. I discuss the latest research on melanoma and other sun-skin disorders, and how people can avoid them, and obtain healthy sun exposure. BK: Then there’s the issue of stretching. You are against it for almost all athletes and active people. Why? PM: Tradition is powerful. It too often takes the place of logic, common sense and scientific research. In my early years of practice, it became very clear that those who stretched had more physical imbalances and injures than those who didn’t. Today, research is showing the same thing. In this book, I address flexibility and why too much or too little can be a serious problem, and how to obtain enough without stretching. BK: Any concluding thoughts? PM: Overall, I feel for the first time in my long writing career that I’ve succeeded by explaining, in simple but complete terms, the many complex issues about health and fitness, while providing readers with clear information on what to do next. The material helps the reader individualize to his or her lifestyle in a way that can quickly get results. The book also makes a handy reference guide whenever health issues arise about the body or diet, or when the media reports on the “latest” fad. Armed with this important knowledge, individuals can better care for themselves, for their family, and help others who need access to this information. S

SWEAT magazine 23

Iron Girl 10k/5k By Sue Berliner

The popular all women’s Iron Girl race series returned to Arizona on December 11 at a new location. The race had previously been held in Tempe and moved to DC Ranch. The appealing North Scottsdale race site offered scenic desert landscapes along the 10k and 5k courses and drew more than 1200 women. In the 10k, Adidas and McMillan Elite athlete, Megan Herrick left no question about her running ability by leading start to finish. Herrick, 25, out distanced her closest competitor by more that six minutes. The 2011 RRCA Roads Scholar Recipient is from West Bend, Wisconsin and currently resides in Flagstaff. A graduate of the University of Minnesota, she is a three-time All-American and a two-time Individual Big Ten Conference Champion. She finished her running career at the University of Minnesota as a school record holder in 4 events. Also running the 10k was Winter Vinecki, a young triathlete and spokesperson for Iron Kids. She finished 1st in her division and 14th overall. The 12 year old Vinecki founded Team Winter at age 9 after she lost her dad to a rare form of prostate cancer. Team Winter has become a vessel for funding prostate cancer research and raising prostate cancer awareness on a global scale. The 5k race was more closely contended than the 10k. Led by Alexis Nichols, the top 5 women all finished within in a minute of one another. A highlight of the race is the mother/ daughter team division. For complete results visit irongirl.com.

Iron Girl 10K / 5K Iron Girl 10K WOMEN’S OVERALL Megan Herrick (36:08) Kristi Johnson (42:37) Brigitte Smith (43:00) Meghan Shinkwin (43:22) Susan Kramer (44:10) 10–14: Winter Vinecki (5:48) 15-19: Ashley Spear (55:31) 20-24: Meghan Shinkwin (43:28)

25-29: Brigitte Smith (43:02) 30-34: Kristi Johnson (42:38) 35-39: Stephanie Foote (45:14) 40-44: Shelly Oswald (44:18) 45-49: Susan Kramer (44:11) 50-54: Deborah Digiuseppe

Iron Girl 5k Alexis Nichols (20:23) Kelly Miller (21:07) Katherine Reilly (21:18) Erika Driver-Dunckley (21:22) Jane Esahak-Gage (21:29) 1-9: Hannah Farr (28:49) 10-14: Lindsey Murphy (23:00) 15-19: Michaela Begaye (22:54) 20-24: Nicole Watson (22:59) 25-29: Mikaela Pollock (22:29) 30-34: Katherine Reilly (21:19) 35-39: Erika Driver-Dunckl (21:24)

40-44: Stephanie Anderson (22:49)

(1:00:18)

45-49: Jane Esahak-Gage (21:30) 50-54: Joann Demicco (24:11) 55-59: Patty Sommers (28:38) 60-64: Karen Davis (26:32) 65-69: Barbara Pumm (33:40) 70-74: Marcia Aspinall (45:05) 75-79: Lois Miller (42:59) 80-99: Dorothy Brunker

Nancy Siefer (1:22:28)

(1:05:33)

OVERALL MOTHER / DAUGHTER TEAM 1. Diva Duo (1:17:00) 2. The Lightening Bugs (1:17:48) 3. Smith (1:31:21 (45:41)

OVERALL MOTHER / DAUGHTER TEAMS 1. 3miles2Liles (45:38) 2.The Verve (47:14 23:37) 3. Garcia Runners (48:09)

(49:38)

55-59: Sally Borg (58:32) 60-64: Deleine Charette (1:05:20)

65-69: Juanita Bower

24 SWEAT magazine

XTERRA Arizona Trail Run (Series Race 2) By Dayton Morinaga

The XTERRA Arizona Trail Run Series welcomed the New Year with two new winners. Keith Walters and Marisa Asplund took top honors at the XTERRA White Tanks Trail Run at Waddell, Ariz. on Sunday, January 8. Walters was the overall winner, completing the 20-kilometer course in a record time of 1 hour, 22 minutes, 44 seconds. He placed second overall at the first race of the 2011-2012 4 race series that kicked off on October 2 at Estrella Mountain Park. “The course was very challenging with some intense climbing,” said Walters, a Scottsdale resident. “The downhills were very rocky and steep, and the weather was perfect.” Walters stayed with the lead pack for most of the race, and then broke ahead by himself in the final mile. John Fitzgerald of Missoula, Mont., crossed the finish line 53 seconds later earning second place. Sean Hulburt, who won the previous Arizona Series race, placed third in 1:26:27. Kevin Tuck, a 55-year-old from Salt Lake City, Utah, was an impressive fourth overall in 1:29:28. Asplund , who is from Durango, Colo., took top honors in the women’s division. She completed the course in 1:38:54 in her first try at an XTERRA Trail Run. “Being my first XTERRA event , the 20K course, climbing over 1,500 feet in the first six miles, proved to be aggressive, challenging, and a barometer of strength,” she said. “The plan was simple -- go out hard, and see what happens.” Asplund, a professional triathlete, took the women’s lead early in the race and stayed there. Women’s winner of the Estrella race, Dawn Stone of Flagstaff, Ariz. placed second in 1:41:33, and Melanie Sherman was third in 1:43:26. Hannah Riedl of Missoula, Montana, was sixth with a time of 1:46:32. Riedl and men’s runner-up Fitzgerald are a couple, and they were in Arizona visiting Riedl’s ill grandfather when they decided to enter the race “He really showed a love for running. We found out he was sick a few weeks before we headed down to Arizona, so we decided to dedicate this race to him,” Fitzgerald said. Riedl said when she needed a push in the final two miles of the race, she started to count her steps to the pace of “one, two, three, for grandpa.”

FITNESS & NUTRITION 2012

Marisa Asplunc, winner of the women’s division. photo courtesy of aztrailrace.com

Close to 300 runners of various ages participated in the race. Most of the entries were from Arizona, but there were also runners from California, Colorado, Kansas, Idaho, Illinois, Indiana, Montana, New Mexico and Utah. The top finishers in each age group received points toward the season standings. At the conclusion of the series in March, each respective age group champion will receive a free entry to represent Arizona at the XTERRA Trail Run National Championship. The next race in the series will be the XTERRA McDowell Mountain Trail Run on February 5. To final race is March 25 at Black Canyon. For complete results visit aztrailrace.com

xterra arizona trail run (series 2) 20K WOMEN’S OVERALL Marisa Asplund (1:38:54.5) Dawn Stone (1:41:33.4) Melanie Sherman (1:43:26.3) Kristina Pham (1:44:08.2) Jeanine Cordova (1:45:43.9)

7k WOMEN’S OVERALL Callie Van O (33:20.0) Margaret Simonis (34:37.5) Erica Lizotte (35:28.1) Dawn Mercer (35:44.4) Kelly Barron (37:05.1)

MEN’S OVERALL Keith Walthers (1:22:44.5) John Fitzgerald (1:23:37.1) Sean Hulburt (1:26:27.3) Kevin Tuck (1:29:28.2) Eric Bohn (1:31:04.9)

MEN’S OVERALL Peter Bugg (27:11.4) John Borrego (27:37.1)) Alex Favela (27:57.8) Arthur Lopez (28:38.7) Hector Villalba (28:40.8)

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FITNESS & NUTRITION 2012

SWEAT magazine 25 AD FORM

Mad Mud Run By Rick Eastman

On November 19, 2011, the Mad Mud Run returned to MacDonald’s Ranch in North Scottsdale where more than 550 participants ran, scrambled, crawled, climbed and balanced their way through a 4 mile course that ended with them slopping through a huge mud pit. But first, before the mud-slinging, came the costume contest. Pirates, superheroes, mad scientists, Smurfs, Power Rangers, and more strutted their stuff but “Got Dots?,” a team of five dressed like Pac-Man and his ghosts, took the prize for best costume. Once the start gun blasted, participants were soon greeted by a swarm of kids with their own guns, water guns. The youth were anxious to get in on the action. Racers continued on only to find themselves faced with a balance beam to cross over, a 6-foot wall to climb, a low crawl to scramble under and a cargo net wall to clamber over before reaching the infamous mud pit. First place in the men’s division as well as first overall was Tanner Hodges with a time of 25:32. The first woman across the finish line was Aniela Rodriguez in 30:25. The mud pit was the biggest since the first Mad Mud Run

Ironman Arizona By Sue Berliner

There was no shortage of top performances and performers with records being set at the eighth edition of the Ford Ironman Arizona. More than 2,500 athletes ranging in age from 18 to 74 entered Tempe Town Lake on November 20. Top professionals Eneko Llanos (ESP) and Leanda Cave (GBR) celebrated victories, with Llanos setting a course record in Tempe and crossed the finish line in 7:59:38 and 8:49:00, respectively. One of nearly 30 events in the global Ironman Series, Ford Ironman Arizona leads athletes along a 2.4-mile swim, 112-mile bike and 26.2-mile run on a course that utilizes a variety of Tempe’s scenic areas. Athletes completed a single-loop swim in Tempe Town Lake, followed by a challenging bike course through the Sonoran Dessert and a run around Tempe Town Lake, finishing in Tempe Beach Park. The event offers a total professional prize purse of $75,000 and 65 coveted slots to the 2012 Ironman World Championship, taking place on Oct. 13 in Kailua-Kona, Hawaii. In one of the most competitive fields for an Ironman race this season, John Dahlz (USA) exited the water first followed by Stephane Poulat (FRA). A number of professionals would surge throughout the three-loop bike course with Llanos making his move into first at milemarker 45. Combined with a solid finish into T2, Llanos would broaden his gap on the field,

26 SWEAT magazine

mad mud run

Davis Photos by Karen

in 2007 and offered plenty of good, dirty fun to all participants. When the adults were through the course, it was time for the kids to have some fun. The Mudpuppy Splash is an abbreviated version of the adult course where kids 4 years and older run a short course, scramble over bales of straw, crawl through tubes and splash through the mud pit. If you missed the race, don’t worry, The Mad Mud Run will be in Vegas on April 21st, Sedona on October 14th and Scottsdale on November 17th. For all the dirt and complete results jump into MadMudRun.com. outlasting the competition with a run-split of 2:46:09 and becoming the second male to go under eight hours in a North American Ironman event. Amanda Stevens (USA) was the first professional female to exit Tempe Town Lake, followed by Kelly Williamson (USA) and Meredith Kessler (USA). The multi-looped bike course out and back through the Salt River Maricopa Indian Community tested many of the female professionals, but Stevens would remain in the lead heading into the final transition. It would ultimately come down to the marathon, where Cave was able to overtake Stevens to win her first Ironman Arizona title and set the second fastest time in this course’s history. After the race Cave, 33, said she was over the moon about reaching her goal of going under three hours in the marathon. “I really wanted to win an Ironman. This was a very good way to finish the season,” said Cave. “I had a few things go wrong in the beginning and I just thought I was going to have one of those days where nothing goes right,” Cave said. “But you can always turn things around, and that’s what it did. I never give up. I just made the right race for myself.” Cave said she got her inspiration from Sally Meyerhoff, a running standout from Tempe who had turned pro triathlete just before being killed in a tragic car bike accident in March 2011. She wore a pink bracelet in memorance of Meyerhoff.

FITNESS & NUTRITION 2012

SOLO FEMALE Aniela Rodriguez (30:25) Solo (30:46) Kracked Skulls (31:34)

DUO COED Lager Jogger (28:38) CrossFit Scottsdale Back 2 Back 2 Back Champs (28:28)

SOLO MALE The Terminator (25:32) CrossFit Scottsdale (25:34) SJHMC (27:33)

5 Person Fuel (29:33)

DUO FEMALE Cougars in Training (34:41) Muddy Bugs (34:54) Underpants Patrol (36:00) DUO MALE 1 2546 Task Force Black (9:16:06 9:44:53 0:28:47) 2 2308 Hans & Franz Here to PUMP you up! (9:16:06 9:50:25 0:34:19) 3 2303 Running on Empty (9:16:06 9:50:55 0:34:49)

FEMALE Gettin’ Dirty in a Skirty (43:54) Dirty Divas (47:27) Diva 2.0 (49:01) MALE Cereal Killers (40:28) COED Mud Bugs Too (44:33) The Mud Bugs (44:42) Maria’s Men (44:52)

“That kept me going,” said Cave. Cave has been a Tucson resident since 2008. Though jam packed with back to back races, she had an amazing end of season that began with third at the Ironman World Championship then repeated as champion at Ironman 70.3 Miami on Oct. 30 and was runner-up at the ITU Long Distance World Championships on Nov. 5. Second place finisher Linsey Corbin finished in 8:54:33 and Meredith Kessler finished third in 9:00:14. “For two women and almost a third to break nine hours shows that now is the standard for Ironman female champions,” Corbin said. Scott Bowe of West Allis, Wis.,with a 9:00:01 and Christina Jackson of Oceanside, Calif. with a 9:52:31, were the top age-group finishers in a record field of 2,640 including 1,048 first-time Ironman entrants. S

ironman arizona OVERALL PROFESSIONALS WOMEN Leanda Cave (8:49:00) Linsey Corbin (8:54:33) Meredith Kessler (9:00:14) Amanda Stevens (9:09:39) Michelle Vesterby (9:11:23)

AGE GROUP OVERALL WOMEN Christina Jackson (9:52:31) Sandra Fantini (10:02:31) Marie Repec (10:03:00)

MEN Eneko Llanos (7:59:38) Paul Amey (8:01:29) Viktor Zyemtsev (8:14:36)

OVERALL MEN Scott Bowe (09:00:01) Sean Schnur Sean (09:02:11 ) Owen Lisa (9:02:27)

Torsten Abel (8:16:44) Stephane Poulat (8:18:55)

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BICYCLING FEBRUARY 21, MARCH 22

Bike Clinic. This clinic is >> Tempe designed for those just starting

out and for those who haven’t ridden recently. It will answer all of those questions you forgot to ask when you bought your bike and will also have tips for more experienced riders. Session will cover: Adjusting and sizing a bike for fit, flat repair, lubrication, and state and city bicycle laws you need to be aware of. Plus tips on shifting skills and advise for riding with greater safety and better efficiency. Tempe Bike, Rural & University. 480-966-6896, tempebicycle.com

FEBRUARY 28, MARCH 29 Bike Clinic. 7-9 pm. Learn >> Tempe how to adjust & repair your

bicycle. This free clinic covers adjusting breaks, gears & bearings, chain repair and safety checking. Tempe Bicycle, Rural & University, Tempe. 480-966-6896, tempebicycle.com

FEBRUARY 5 MBAA RACE 2. White Tank Whirlwind. Estrella. mbaa.net

FEBRUARY 10-12 18th Annual John Earley Memorial Valley of the Sun Stage Race. Time trial, road race, criterium, kids rodeo. Phoenix and surrounding community. www.wmrc.org.

FEBRUARY 6 Picacho Century. Marana. Bikegaba.org

FEBRUARY 11 Kona Bikes 24 Hours in the Old Pueblo. Willow Springs Ranch, Tucson. www.epicrides.com

FEBRUARY 18 Girls Gone Riding. 15, 34, 62 or 100 miles. 7 am. 4068 E. Pecos Road, Gilbert. girlsgoneriding.blogspot.com.

FEBRUARY 25 MBAA Race #3. White Tanks Whirlwind. Whitetanks Mountain Park. mbaa.net

MARCH 4

Tour de Cure Tucson. 100k, 50k, 10k. 7:30 am. Innovation Corporate Center, 1861 Innovation Park, Oro Valley. Tour.diabetes.org.

MARCH 17 MBAA Race #4. Sun n’ Spokes Foray at the Fort.Sierra Vista. mbaa.net

MARCH 18-19 Tucson Bicycle Classic. 3 day stage race. USCF. Tucson. Tucsonbicycleclassic.com.

March 24

de Cure Phoenix. 80M, >> Tour 62M, 35M, 10M, 4M. 7 am.

Reach 11 Sports Complex, Phoenix. Tour.diabetes.org.

APRIL 14

El Tour de Mesa. 70, >> Holualoa 28M, 4.25M. Start/finish

downtown Mesa. perimeterbicycing.com. MBAA Race #4. Prescott Punisher. mbaa.net

APRIL 24 Annual Ride for the Children. >> 13th 65M, 25M, 10M cycling events. 8

am. Horizon High School, 5601 E. Greenway. www.rideforchildren.com.

28 SWEAT magazine

APRIL 28

Holualoa Tour of the Tucson Mountains. 73, 27, 4M or .25M. Tucson. perimeterbicycing.com

APRIL 27-APRIL 29

Whiskey Off Road. Endurance mountain bike event and festival. Epicrides.com

CLUBS Arizona Bike Club. Multiple rides all over the valley. Saturdays and Sundays, Moon Valley Rides. 40-50M. 6:00 am. Moon Valley Park on Coral Gables Drive, Phoenix. azbikeclub.com. Arizona Bike Club (West Side): Sat., Sun. no drop and Bartlett Lake options. Bicycle Vibe, 2605 W. Carefree Hwy., Phoenix. azbikeclub.com or bicyclevibe.com. Phoenix Bullshifters Club Rides. 6 am. Road rides Sat. and Sun. from the SW corner of I-17 & Thunderbird (behind Best Buy). 602-862-6262. bullshifters.org. Curbside Cyclery No Drop Group Ride. Saturdays. 4855 E. Warner Rd., Suite 10, Phoenix, 480-598-6778, curbsidecyclery.com. Cyclocross Racers. Rides every other Saturday starting Nov 2nd. Flagstaff. Cross bike friendly courses with plenty of technical & fast flats. All abilities welcome. 928-774-4235, john@azcyclocross.com, azcyclocross.com. Desert Breeze Spin-Cycle. 6:30 am. Sunday morning road rides (moderate/ advanced) from Desert Breeze Park, Chandler. Glen Fletcher wgfletcher@ cox.net , sportsfun.com/gaba. East Valley Road Bike Rides. Saturday & Sunday 8 am. Westwood High School, Westwood & 8th St. Rides geared for bicycle race training. Dale 480-964-8168. Greater Arizona Bicycling Association. Tucson. Andrea Lightfoot, 520-4615170, bikeGABA.org. sportsfun.com/ gaba/rideschedule.html. No Women Left Behind (NWLB) Women’s ride. All women welcome, but encourage you to find out your average speed and be able to maintain at least 15 MPH. The goal is to reach 30 miles or more every ride. christinac1@cox.net, nowomenleftbehind.me. Pathfinders. Entry level cycling group. Sundays 9 am. 10m and 20-25m. Paradise Bakery Parking lot, Double Tree and Scottsdale Rd, Scottsdale. Contact Betty Denson betty@progserve.com, thepathfinderscycling.com Phoenix Metro Bicycle Club. Saturday and Sunday rides, some weekdays and holidays, 20-60 miles with regroup stops, less-experienced to advanced level rides. Extensive club web site. pmbcaz.org. Pinnacle Peak Peddlers. Saturday Breakfast rides, 6:30 am. 2.5 hrs, breakfast half way. Leave from Pinnacle Peak Cyclery on Pima Road to Carefree. Thursday nights, 6:30 pm, 21-29M. 23359 N. Pima Road, Scottsdale. 480-473-4601, mail@pinnaclepeakcyclery.com. Prescott Bicycle Club. prescottcycling.org. Red Mountain Brumby’s Cycling Club. Weekly fast or moderate Saturday ride, 5 am. MWF 5 am, Usery Pass, 30M. T/ Th 5 a.m. Las Sendas Ride, 23-26M. Sterling Baer, azbrumbys.com.

Saturday Ladies Only Bike Ride. Locations vary from week to week. Check http://theladiespac.blogspot.com for details or email Laverne at rastainred@ hotmail.com. Southern Arizona Mountain Bike Assn. Weekly mountain bike rides/adventures. Various terrain/levels. All welcome. Tucson. 520-358-3338, Pollock@ arizona.edu, sambabike.org. Sun Lakes Bicycle Club. 30-50M. Saturdays 6 am. Meet at flagpole at Sun Lakes Cottonwood Clubhouse on Robson Blvd, S of Riggs Rd. golf course of Sun Lakes. Bob 480-895-2601. Team LUNA Chix. Monthly free women’s mountain and road bike rides. teamlunachix.com, phoenixmtb@teamlunachix.com, lunachixaz@gmail.com. Tucson Cyclocross. Wednesdays 7 am. Have fun and refine skills. Himmel Park, Tucson. Momentum Tribe Multisport Bike Rides. Thursdays: 7:10 pm. Road bike ride, 10 M loop from Tribe. Saturdays: 7 am. Road bike ride, 46M. Meet at Tribe, 1800 N. Scottsdale. Call for times. 480-421-9442, t ribemultisport.com. West Valley. Every Monday, Wednesday, & Saturday. Rides around the Sun Cities/ West Valley area. Start at McDonald’s, corner of Reems and Grand Ave. Gene Marchi 623-546-8112. WestValley Cycle. Saturdays 6am. 2560M. A & B Groups. Life Time Parking Lot, Goodyear. Estrella/Verrado. Intermediate to Advanced riders. David 949212-4000 Vicki 623-546-5767 http:// members.cox.net/westvalleycycle/

MULTISPORT/ ADVENTURE RACE FEBRUARY 11 Tri Catching Cupid Reverse Sprint and Youth Triathlon. 7 am. Skyline Aquatic Facility, Mesa. azdolphins.com.

FEBRUARY 18 UCHC Sahuarita Super Sprint Duathlon. 8 am. Sahuarita Lake Park, Sahuarita. http://duathlon.yolasite.com/

FEBRUARY 26 2nd JCC Scottsdale Spring >> The Adult & Youth & Relay Sprint

Triathlon & Duathlon. Jewish Community Center, Thunderbird and Scottsdale Rd., Scottsdale. trifamilyracing.com.

MARCH 10 TriSports Desert Classic Duathlon. 3.5M Run, 21M bike, 3M Duathlon ; 3.5M Run, 15M Off Road MTB, 3 M Duathlon. Kids 1/2 M Run, 5 M Bike, 1/2 M Duathlon. 8 am. McDowell Mountain Regional Park, 16300 McDowell Mountain Park Drive. DesertClassicDuathlon.com.

MARCH 11

Southwest Valley Regional >> The YMCA Olympic & Sprint

Duathlon/Triathlon. Adult Olympic Tri, Adult Sprint Tri, Adult Sprint Duathlon at 7:15 am. Youth Tri at 6:30 am. Oly Tri: S1500m (heated pool), B24 M, R6 M.Sprint Tri S400m (heated pool), B12 M, R3 M. Adult Sprint Du: R1/2 M, B12 M, R3 M. Youth Tri: S100m (heated pool), B4 M, R1/2 M. 2919 N. Litchfield Road, Goodyear. www. trifamilyracing.com

FITNESS & NUTRITION 2012

MARCH 17 Havasu Triathlon. Sprint and Olympic distances. 7:30 am. Lake Havasu City. www.tucsonracing.com

March 17 Sprint Triathlon at Vistancia. Mountain Vista Club, Peoria. 623-330-0913, www.4peaksracing.com.

MARCH 25

for the Cure. Sprint Triathlon, >> Triduathlon and relays. 7 am. All

women event. Chandler High, Chandler. Triforthecureaz.com

MARCH 31 Palomas Triathlon. Sprint, >> Las Olympic triathlons and relays, 5k,

10k runs. Rocky Point Mexico. www. redrockdo.com

APRIL 22

Sports Club Mini & Maxi >> Seville Sprint Triathlon & Duathlon &

Youth Tri. Adult Mini Triathlon, Adult Maxi and Adult Maxi PLUS Triathlon, Adult Maxi Duathlon, Youth Triathlon. Seville Golf & Country Club, Gilbert. Trifamilyracing.com.

APRIL 28 USA Triathlon Duathlon National Championship. 7 am. Ventana Medical Systems. Tucson/OroValley. 719-955-2818.

APRIL 29 Iron Gear Sports Adult >> Mesa Sprint/Olympic /Duathlon & Youth Tri. 6:30 am. Skyline 50 meter pool, Mesa. trifamilyracing.com Mesa Sprint Triathlon. 7 am. Kino Aquatics, Mesa. Eric Robinson 602885-6882.

APRIL 15

Triathlon. Half IM, >> Marquee Olympic, Sprint. Tempe Center for

the Arts, Tempe. Redrockco.com.

APRIL 16 Trisports.com Phoenix Triathlon. 6:45 am. Lake Pleasant, Peoria. dcbadventures.com.

MAY 5 Sports Rio Salado >> Irongear Triathlon. Sprint, Olympic

Triathlon. Tempe Town Lake. www. redrockco.com

MAY 15 Sports Club Mini & Maxi >> Seville Sprint Tri, Duathlon, Youth Tri.

6:30 am. Seville Golf & Country Club, Gilbert. Trifamilyracing.com

CLUBS AZ Tri Club. Participation is more important than placing. Free triathlon club. East Valley training. Swims at Canyon Lake, and Pure Fitness. Weekly bike rides in Tempe, Mesa and Scottsdale. Runs at Tempe Town Lake. All ages and abilities Dr. Jeffrey Banas. 480-633-6837, drjeffbanas@aztriclub. com, AzTriClub.com. Breakthrough Multisport. Training and coaching plans and programs designed based on individual needs. Youth programs as well. Breakthroughmultisport.com Camelback Coaching. Coaching for all levels of athletes. Camelbackcoacing.com. Durapulse. Training valley-wide for all levels. 480-862-3076. info@durapulseperformance.com, durapulseperformance.com. First Wave Tri. Weekly Master’s swimming and running at Arrowhead Coun-

try Club, biking from Starbucks on 67th Ave & Arrowhead. firstwavetri.com. Gage Total Training. Triathlon and multisport training. All levels welcome. Train in the Ahwatukee/ Phoenix area. Jane & George 480704-1295, info@gagetotaltraining. com, gagetotaltraining.com. Triathlon Training Glendale Community College - Beginner to Elite The class offers inter-class competition, field trips, sponsor discounts, exposure to outside events and … swim, bike, and run workouts guided by experts. The class culminates with competition in a Sprint Triathlon. Class requirements: road or mt. Bike, bicycle helmet, swim goggles running shoes and an open mind. Mark 623-547-5349, trifamilyracing@msn. com. Phone registration: Glendale Community College at 623-845-3333. trifamilyracing.com. Haus Triathlon. Based on friends, fitness, and attainment of personal goals. Beginner to Kona; Weekday and weekend group workouts with periodic social gatherings. haustriathlon.com Landis Triathlon Club. Open for all levels. Training rides, runs and swims. Informative club meetings -with speakers. Landis Cyclery, 480-730-1081, 602-430-1043, mike@mikehughes1. com, landistriclub.com. Phoenix Triathlon Club –Come Tri with us! We are a non-profit organization dedicated to the multi-sport community. Weekly rides / runs, Monthly meetings for schedule see phoenixtriathlonclub.org. TriCats U of A Triathlon Club. Come practice, race, and socialize! Open to all ability levels. U of A Student Recreation Center. 520-241-5437, tomcbrown1@ home.com. arizonatricats.com. Tri-Scottsdale Foundation. Goal is to increase awareness of the sport, sponsor races and sponsor athletes. Coaching is available from Gage Total Training and Lewis Elliot Racing. Women’s cycling with No Woman Left Behind. Group workouts schedule online. triscottsdale.org. Tucson Desert Heat Triathlon Club. TDH provides its members with organized group cycling and running workouts every weekend, various training clinics throughout the year, training tucsondesertheat.org or kirk_strang@ hotmail.com. Whole Body Coaching. Comprehensive, custom triathlon coaching. All abilities welcome. Ironman experienced. Tod Miller 602-275-9177, wholebodycoaching.com.

HIKING/CLIMBING CLUBS Arizona Trailblazers Hiking Group. Open to all hikers and campers. Meets the 3rd Tuesday of odd months (Jan/ March/etc.). The club has 3-4 hikes a month from easy to moderate. Yellowallpapaer@hotmail.com, azhikers.org. Canine Hiking Club of Arizona. 3-5 hikes per month. All ages, skill levels & dogs welcome. 623-516-9422, jdeben@ hotmail.com, mydog8az.com. Flagstaff Hiking Club. Local club that hikes most Saturdays. No meetings but communication through email and monthly newsletter. flagstaffhikingclub. com, adelpha@npgcable.com.

>> Indicates SWEAT Advertiser

15,000 Reasons to Ride!

Satur 65 1 5 T H

A N N U A L

2 0 1 2

There are over 15,000 homeless children attending schools in Maricopa County. One great ride gives you the opportunity to benefit these children. Registration is $50 until March 31, $60 April 1st-May 2nd. Children 12 and under are only $25.

25 10

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May 5t

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Mile Challenge – This fully supported metric century loops into Paradise Valley and continues north through Scottsdale to Carefree and back. Mile Scenic Ride – The course is mostly flat and winds thru the backroads of Paradise Valley.

ale

Supported by the Scottsdale, Phoenix and Paradise Valley Police Departments

Food & water stations every 10 miles

Bike mechanics and SAG wagon support

Post-ride breakfast and a Ride T-shirt

Mile Family Ride – This flat and easy course is the perfect choice for first-time riders. There’s even a rest stop where kids can feed camels and emus!

R4TC15_AdSweat_1_23.indd 1

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Friends. Hiking, backpacking, and canoeing for beginners to advanced. Mail@ friendshiking.com, friendshiking.com. Orienteering Club. Phoenix. Clinics, meetings & competitions on finding the way with a map & compass. 480706-4824. Phoenix Rock Gym. Rock climbing classes. 480-921-8322, phoenixrockgym.com. Southern Arizona Hiking Club. Tucson. 50-60 hikes per month for all ages & abilities. 520-751-4513, sahcinfo.org. Southwest Outdoors Club. 2nd & 4th Wednesdays 7:30pm. Hiking, backpacking, kayaking, cross-country skiing, rock climbing, mountain biking. Pyle Adult Rec. Center, 655 E. Southern, Tempe. Ed, 480-921-3821. Sierra Club Singles. Hiking, biking, backpacking, camping, climbing, canyoneering & caving, 480-654-1234. Take-a-Hike Club. Take a Hike is an outdoor club for active adults in Arizona. Variety of activities including hiking, backpacking, rock-climbing. Meet at 6:30-7:00 pm Wed. Old Chicago, SW corner Alma School & US60, Mesa. 480-694-1195 http://groups. yahoo.com/group/takeahikeaz/. Tucson Orienteering Club. For beginners to experienced orienteerers. Peg 520-628-8985. tucsonorienteeringclub.org. Wandering Soles Hiking Club. 1st Tuesdays at 7 pm. Weekly hikes throughout Arizona. Members ages 25-40. Boulders, 530 W. Broadway Rd., Tempe. 602-222-2572. wanderingsoles.org.

INLINE/SKATING CLUBS Predator Speed Skate & Cycle Club. Predator Speed Skate Club is the largest speed-skating club in the southwest, and is one of the largest outdoor clubs in the nation. Mark Gaylor 602-274-5840, predatorspeed.org. Phoenix Fun Skate. Monthly skate organized by Phoenix AZ Inline Skate School 480-570-3306, PhoenixAZinline.com. Tucson Inline SK8 Club. Sundays. Afternoon social skate. Fast Eddie 520722-7434, skatetucson.org.

ROWING/ PADDLING MARCH 31-April 1 Arizona Dragon Boat Festival. 8 am. North side Tempe Town Lake. A variety of team categories and fun festival. www.azdba.com

CLUBS Arizona Dragon Boat Association. The association invites young and old, or all abilities to participate in a 2500 year old paddling sport. Svasquez2@cox. net, azdba.com. Arizona Dragon Diva’s. Women’s dragon boat team now forming, all abilities welcome. Practices Tempe Town Lake. info@azdragonriders.com, azdragonriders.com/azdivadragons.html. Polynesian Outrigger Canoe Club Na Leo ‘O Ke Kai. Experience island style fun and exercise. Tempe Town Lake, North side of Lake at white umbrellas on East

30 SWEAT magazine

side of boat launch. Tue & Thu 5:30 pm Sat 8:00 am. Look for Andrew, Janet, Peggy, or Auntie Diane.No equipment needed. 602-821-0641 or 626-2009440. outriggeraz.com Rio Salado Rowing Club. RSRC member open row. Twice-Daily open rows. Junior rowing for ages 13-17 yrs. old. New classes start beginning of each month. Boatyard, behind the Red River Music Hall on Mill Avenue & Curry Street, Tempe Town Lake. Riosaladorowing.org. Southern Arizona Paddlers Club. Second Monday of every other month starting in January, AZ Game and Fish Building, 555 N. Greasewood Rd., Tucson, 7 pm. vicepresident@soazpaddlers.org, soazpaddlers.org.

FEBRUARY 26 Broadmor AIR Run for Academic Interventions. 10k, 5k. 8 am. Kiwanis Park, Tempe. 480-206-5598 Pueblo’s Rode Run. 4M. 9 am. Peter Piper Pizza, Spectrum Mall, 5385 S. Calle Santa Cruz, Tucson. Taggrun.com.

MARCH 3

FEBRUARY 11

Run for Ryan House. 13.1 M at 7 am. 5K at 7:30 am. Market Street at DC Ranch, North Scottsdale. Tempe Ligett, 480538-3540. Old Pueblo 50 Mile Endurance Run. 6 am. Kentucky Camp, Sonoita. Oldpueblo50.com. Ostrich Festival 5k. 8 am. Chandler. 4peaksracing.com. Walk for Wishes 5k, 1M. 8:30 am. Kiwanis Park, Tempe. Arizona.wish.org. Phoenix Marathon. 13.1, 10k, 1 M. Usery Pass, Mesa. thephoenixmarathon.com CAAFA 5k Race Againset Violence. 8 am. Proscpector Park Apache Junction. Candyce Gabler, 480-982-0205 ext 223. Midtown Sertoma 5k Run & Walk for Better Hearing. 8:30 am. AZ Schools for the Deaf & Blind Track, Tucson. everyoneruns.net. 2nd Annual Carden Peacebuilder 5K Fun Run/Walk. 9 am. Flowing Wells Park, Tucson. 520-572-4090.

Arizona Super Spartan. 9 am. 8+ miles and obstacles. Rawhide, Chandler. Spartanrace.com. SkirtChaser 5k. 2 pm. Women get a head start, men chase the skirts. Tempe Town Lake. www. redrockco.com. 10th Annual Pemberton Trail 50K. 50K 2-persona relay. 7 am. McDowell Mountain Regional Park. Brian Wieck, 406-431-0697 Ethan’s Run Hope for Heart Defects 1/2 M, 10k fun run. Las Sendas, NEMesa. ethansrunaz.com. Dakota’s Run. 5k, 1M. 8:30 am. Tri City Acadamy, Chandler. fcaphx.com.

MARCH 4

FEBRUARY 12

Walk, Run, Wag 5K9. 8 am. Tempe Arts Park, Temoe. walkrunwag.com, 760-635-1795. unTEAL A Cure 5k Run/Walk. 8:30 am. Kiwanis Park, Tempe. Tiffanie Hawkins 602-343-8675. tgenfoundation.org. Sunrise at Old Tucson Cross Country Trail Run. 8:30 am. Old Tucson Studios, Tucson. Arizonaroadrunners.org Stride for Sight benefitting The Foundation for Blind Children. 5k. 8 am. Kiwanis Park, Tempe. 4peaksracing.com. Kaycee’s Walk to Remember 5k. 8:05. Rio Vista Community Park, Peoria. kayceeshope.org

MARCH 10

RUNNING FEBRUARY 4 McDowell Mountain. >> XTERRA 15M, 7k. 8 am. McDowell

Mountain Park, Fountain Hills. aztrailrace.com. San Tan Scramble Trail Runs. 7 am. 9k, 25k. Queen Creek. Araivaparunning.com.

>> >> >>

Runners Den Classic. 5k, 10k. 7:15 am. Paradise Valley Mall, Phoenix. Raceplaceevents.com.

FEBRUARY 18 Heart and Sole 5k Run/Walk & 1 M Fun Run/Walk. Goodyear Ballpark, Goodyear. 623-882-7603.

FEBRUARY 19 Lost Dutchman Marathon. Marathon at 7 am. 1/2 Marathon at 7:30 am. 8K Trail Run at 7:45 am. 10K Run at 8 am. Prospector Park, 3015 N. Idaho Road, Apache Junction. The IMS Arizona Marathon. 26.2, 13.1M, 5k. 7 am. Westgate City Center is the finish, bussed to start in Goodyear. www.thearizonamarathon.com

FEBRUARY 24-25 Relay. 200.5 miles. 12 OR >> Ragnar 6-person teams run from

Wickenburg to Tempe. ragnarrelay. com/race/delsol.

FEBRUARY 25 Great Urban Race. 12 pm. Solve clues, complete challenges, run. Upperdeck Sports Grill, Scottsdale. Greaturbanrace.com Quail Creek Run. 9 am. Quail Creek Resort Community, Green Valley. Mark Mandel, 520-444-7389. Arizona Half Marathon. 13.1, 5k, 1M. 8 am. 17665 W. Elliot Rd., Goodyear. Arizonahalf.com

for Water 4-Miler. 8 am. Rio >> One Vista Community Center, Peoria.

Arizonaroadracers.com or fixaleakweekaz.com/4-mile_race.html. Run to Fight Childen’s Cancer: Grand Canyon University 5k/10k. 6 am. Grand Canyon University, Phoenix. gcu10k.com. The Nun Run 5k/1M. 8 am. Kiwanis Park Tempe. 4peaksracing.com.

MARCH 11

Canyon Trail Runs. >> Mesquite Ultra/trail. 7 am. White Tank

Mountain Regional Park, Waddell. aravaiparunning.com Southwest Spine and Sports Medicine Mountain to Fountain 15k . 8 am. Verde River/Parkview, Fountain Hills. bandidos15k.com Trail Half Marathon and 5 Miler. 8 am. Tortolita Mountains, Marana. catfootfit.com.

MARCH 17 Stache Dash for Autism. 5k. 6 am. Freestone Park, Gilbert. 4peaksracing.com. Man Up and Run It Half Marathon, 10K Run and 5K Walk. Tuba City High School Football field, Tuba City. 928310-6717 5th Annual Hike Across the McDowell Mountains. 8 am. Meet at DC Ranch Homestead Community Center, 18600 N. 98th St., Scottsdale. 480-699-6784.

FITNESS & NUTRITION 2012

Kiss Me I’m Irish Run. 17k, 8k, 4k. 7:17 am. Westgate Center, Glendale. Irishrunaz.com Gladiator Rock N’ Run Saint Patrick’s Day Edition. 5k. 8 am. Estrella Mountain Park, Goodyear. St. Patricks Day 4 Mile. 5 pm. Old Town Scottsdale. 4peaksracing.com.

MARCH 18 Dave’s Run for ALS. 5k 8:30 am. Dove Mountain Retail Center, Marana. azroadrunners.org

MARCH 24 Me Dirty Mud Run Series. 5k. >> Kiss Female only 5k mud/obstacle

course. Pima County Fairgrounds, Tucson. Kissmedirty.com. Arizona Road Racers South Mountain Classic 20k & 5k. 7:30 am. South Mountain Phoenix. Arizonaroadracers.com.

MARCH 25 Arizona Distance Classic. 13.1, 5k. Oro Valley, Tucson. Arizonadistanceclassic.com. Xterra Black Canyon. 13.1, 5.5M. 8 am. Final race fo the series. Bradshaw Mountains, Black Canyon. Aztrailrace.com.

APRIL 2 SLP Leukemia Foundation “Fight for Life” 1M, 5K, 10K. 8 am. Freestone Park, Gilbert. Stephanie 480-220-0380.

APRIL 30, MAY 1

Dash. 3.4 hellish miles >> Warrior with challenges, obstacles, mud

and more. Choose from Sat. or Sun. 20585 E. Price (Station) Rd., Florence. Warriordash.com

CLUBS American Diabetes Association. TEAM DIABETES. Walk. Run. Cure. Join us and help children and adults with Type 1 and Type 2 diabetes. Training programs designed for all levels with a supportive TEAM environment! Michelle, 602-861-4731 x7095. Feel The Heat Track Club. Tues & Thurs. 6:30 pm. Youth, Open, Sub-masters, & Masters Athletes. USATF Certified & Experience Coaching. Our Coaches are athletes also! Stop by and try us! Marcos de Niza HS, Hamilton HS, McClintock HS. 480-235-4587, speedbyrawle.com Marathon Coaching Consultants. “Human kindness through running” Running Club and Personal Training Across the Valley. Group runs: Saturdays, Sundays and Mondays. Track workouts: Tuesday and Wednesday. Coach David Allison: 480-326-1495, marathoncoachaz.com. Northern Arizona Trail Runners Association. NATRA’s mission is to promote trail running in Northern Arizona to folks of all abilities. Saturday group runs on various trails. nsw1731@earthlink.net, natra.org. Phoenix Hash House Harriers. A drinking club with a running problem hosts non-competitive “Hare & Hound” runs “hashes” each Sat. at various locations. 602-230-JERX, http://phoenixhhh.org/. Run AZ. 7 pm. Tues. & Thur. runs. Run AZ, 48th & Warner, Ahwatukee. 480592-0900. runaz.net. RunFar Arizona. West Valley half and full marathon training, and general running program. runfaraz.com, runfaraz@cox.net.

Rx Running. Comprehensive, individualized programs. Flexible meeting times. Nationally certified running coaches. 480-491-3506, RxRunning. com, coach@RxRunning.com Sole Sports Running Club. Group Runs and Marathon Training. Long Runs Sat. & Wed. Mornings, Mon. & Thur. evenings. Track Workout Wednesday Evenings. solesportsrunning.com. Team in Training. Training for Rock N’ Roll AZ. Teams to walk or run a variety of marathons to help find a cure for leukemia. All fitness levels welcome. 602-788-8622, 800568-1372. The Lightning Track Club. Phoenix. Athletic and speed training. Coach Mo. 480-217-0175, mstreety@hotmail.com, coachmospeedcamp.com. The Running Shop. Weekly Wednesday evening group runs. 6:00 pm. Open to everyone. 3055 N Campbell suite 153, 520-325-5097, runningshopaz.com. Zonie Hash House Harriers. Regularly scheduled hare & hound chases, generally in the Chandler/Tempe area. 480–821-0471, zoniehhh.org.

SEMINARS/ WORKSHOPS/ CLASSES Core Classes. Dynamic and challenging 60 minutes, designed to strengthen the core of the individual while incorporating the entire body and increasing endurance, flexibility, strength and power. Phoenix /4440 N. 36th St. Suite 240 / 602-956-4040/ Kraemer@endurancerehab.com Scottsdale/ 9376 E. Bahia Dr. / 480556-8406 / Brandon@endurancerehab.com or Andi@endurancerehab. com endurancerehab.com.

SWIMMING CLUBS Arizona Masters Swimming. Nonprofit organization dedicated to promoting aquatics fitness and swimming events within the State of Arizona. Part of United States Masters Swimming. 480-365-0037, azlmsc.org. Camelback Coaching. Swim workouts at noon M, W, F. 12-1pm. Scottsdale JCC. Drop ins welcome. 480-3633867, camelbackcoaching.com Sun Devil Masters. Variety of programs. 25+ workouts a week. Scottsdale and Tempe pools. 602818-4790, sundevilmasters.com.

MISCELLANEOUS DATES & TIMES ARE SUBJECT TO CHANGE, PLEASE CALL THE INFORMATION NUMBER PROVIDED. Free calendar listings are available to events with specific dates & ongoing activities that are free & open to the public. Listings are limited to space available and subject to publisher’s approval. If you would like to see your event listed, send your notice before the 5th of the preceding month to: calendar@sweatmagazine.com. S

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