SBQ: Sports Backers Quarterly Issue 2

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Registration opens December 26, 2007 Richmond, Virginia • Limit 30,000

www.sportsbackers.org TM

April 5, 2008

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Sports Backers Quarterly: Athletics, Recreation & Healthy Living

From Sports Backers....................................5 Jump-Start ......................................................6 America’s Friendliest Marathon Turns 30; SunTrust Richmond Marathon & NTELOS 8K New Half Marathon; The Obesity Crisis Conference; Tips for Fit Kids. Body Smart......................................................8 From the Virtual World To the Active One: Guiding Your Kids to Fitness. Tips for Winter Running:Working out in the cold decreases your ability to fight off bugs like the nasty rhinovirus— the common cold. Stay Flexible Year-Round: Business partners Janice Shaheen and Alex Kelly-Maartens started PITAIYO in 2006—a program that could be done almost anywhere and for all age groups and fitness levels. Eating Your Way Through the Holidays:Take control! Hints to help you healthily enjoy the season’s treats. Swimming to Fitness ................................14 At 51, Ed Boyle has been swimming for fitness for over 30 years, generally taking in a 30-minute workout 5 times a week.

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Alternative Fitness Ideas for Cold Weather Months ......................15 Hardcore Heavy Metal ............................16 The no frills—yet focused—sport of Strongman, Powerlifting, and Olympic Lifting.

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Street Fitness ..............................................18 The CrossFit brand and philosophy was developed for active professionals, such as police, military, firefighters, or pro-athletes. Neither Snow, Nor Sleet, Stops the Triathlete ..................................20 When the first XTERRA came to town in 1999, 38year-old Kate Lucas was only a spectator, but she knew immediately she wanted to be a competitor. Running to Save Lives..............................22 From Neighborhood Streets to the Ukrop’s Monument Avenue 10K ..........23 SBQ writer Catherine Saydlowski offers a personal trek to maintaining “a fast, healthy, and injury-free size 8.”

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Lucas page 20

Let the Mind Run the Body....................24 For Stan Morgan—coach of Midlothian High School’s indoor and outdoor track teams— athletic success is about one word: BELIEVE. Yo-Yo Fitness ..............................................25 Try It: Resources | Gear ............................26 TRIgirls: Triathlon Moms ........................29 Upcoming Events ......................................30

TRIgirls page 29

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SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living

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Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Staff Writers Tyler Bass Mike Fonseca Daryl Grove Matt Harrington Terri Jones Gina Kuchta Erica Orloff Catherine Saydlowski Paul Spicer Sande Snead Joan Tupponce Christina Vranian

Photographers David Blake Mark Burch Geoff Burke Elli Morris Chris Owens Kacy Smitherman

Graphic Designer Dave Perry

WWW.SBQNOW.COM

To Advertise in SBQ contact Andrea Randle 804.559.8406 Office 804.314.9871 Mobile arandle@brickweekly.com SBQ is published by Sports Backers, Richmond Times-Dispatch and Palari Publishing LLP

Sports Backers Quarterly: Athletics, Recreation & Healthy Living is produced four times a year by Palari Publishing LLP (The Work Factory, 1113 West Main Street, Richmond, VA, 23220 Phone 804-355-1035), Sports Backers (100 Avenue of Champions, Suite 300, Richmond, VA 23230 Phone 804-285-9495) and the Richmond Times-Dispatch (300 E. Franklin Street, Richmond, VA 23219). All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher is prohibited. General comments, story suggestions and letters to the editor for publication consideration should be directed to

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m o t i v a t e

&

i n s p i r e

SPORTS BACKERS Sports Backers, named best

As our days grow shorter and chillier, we all find it a little bit harder to stay on track for our workout schedule. Add to that the food temptations

sports commission in the country

of the holidays, and the simple mantra of exercising often and eating in moderation suddenly seems more difficult. I invite you to read this issue of SBQ and see how others ad-

by the National Association of

dress the challenges of the cold weather season. Their example may inspire you. Sports Commissions (NASC), is

While we have our own personal goals of being fit and active, we see a need to create those same habits in area youth.

And while we have our own personal goals of being fit and active, we see a need to create those same habits in

a 501(c)(3) charitable non-profit

area youth. Today’s kids are less active and obesity rates have reached a crisis level. To remedy that situation, the

organization founded in October

Sports Backers are hosting the Save Our Children: The Obesity Crisis Conference on December 11, 2007. Lead-

1991 to build a more vibrant

ers in the fight against youth obesity from around the country will be gathering in Richmond to discuss ways

community through sports. The

individuals, companies, schools and governments can fight this health crisis. Our goal is to motivate the Rich-

mission of the organization is to

mond region’s active lifestyle community to join in to help us wipe out childhood obesity in Central Virginia.

“maximize the community bene-

While our youth certainly need to learn to be active on

fits of sports tourism.”

a regular basis, many of you don’t. A survey of readers shows that a whopping 70 percent of you exercise 5 or more times a week! And many of you take part in three to five events every year. No wonder there are some great stories out there for SBQ. See you in the gym, on the roads or at the races. Sincerely, Jon Lugbill Sports Backers Executive Director

An Olympic athlete (Summer Games 1992), Jon Lugbill is a five-time world champion in whitewater canoeing and sports innovator who redefined his sport through innovations in training, equipment design and techniques.

SBQn o w . c o m | 5

J U M P - S TA R T

Jump-Start

America’s Friendliest Marathon Turns 30

SunTrust Richmond Marathon & NTELOS 8K New Half Marathon

The Obesity Crisis Conference

Tips for Fit Kids

Live From Richmond:

It’s 1978!

1978 1,183 participants for the main event, 900 in 8km run and 639 in half marathon Winning Times: male was 2:28:49 female was 3:15:40 On

November

Today Combined entries exceed 10,000 runners Current Records: (male) 2:14:32 in 2005, (female) 2:31:25 in 2000 10,

2007

SunTrust

Richmond Marathon & NTELOS 8k participants and spectators are in for a treat. “America’s Friendliest Marathon” 30th

will

be

anniversary

celebrating this

style—late ’70s style. The party starts at the three SunTrust Party Zones at miles 7, 13 and 19 with free food, prizes and noisemakers for all spectators. They will also be the locations for televised race updates from NBC 12 roving reporters. At other points on the course, runners will also appreciate the ’70s-garbed spirit groups offering encouragement; the ’70sthemed block parties that will cheer the marathoners and NTELOS 8k runners; and the 20-plus musical groups that will be scattered around the course to serenade runners and spectators alike. And 6 | S B Q n o w. c o m

year

its

with

NTELOS 8k runners should ready themselves for the entertaining “PUNCH Surprise.” This year it’s going to be wild. All runners will find fun and refreshment at the Ellwood Thompson’s Local Market Post-Race Celebration featuring bananas, bagels and Diamond Springs water. Marathoners can also look forward to a slice or two of over 600 Papa John pizzas. This year’s marathon begins at 8 a.m., followed by the Richmond Times-Dispatch Kids Run at 8:15 a.m. and the NTELOS 8k

at 8:35 a.m. And topping it all off will be the Croc’s Post Race Concert on Saturday night at Richmond’s popular Toad’s Place nightclub. Alex Band will be the headline act, while the Shane Hines Band will be the opening act. Both bands are appearing out of a personal dedication on each of their parts to support the activities of the SunTrust Richmond Marathon’s charity partner, Donate Life, which promotes organ donation.

Sports Backers announce the return of a half marathon as part of the SunTrust Richmond Marathon events next year. Slated to follow much of the same route as the second half of the SunTrust Richmond Marathon, it too

Half marathon sign-ups commence at this year’s marathon on Saturday, November 10th will have junk food stops, wet wash cloths, bands and spirit groups. The half marathon is set to start at 7:30 a.m. on Broad Street, the same site as the NTELOS 8K and SunTrust Richmond Marathon. Half marathon sign-ups commence at this year’s marathon on Saturday, November 10th with a special early bird registration rate.

hands-on solutions

Keeping Kids Fit Setting ‘Loving’ Limits

by Tim Krout, SCOR

According to recent studies, childhood obesity is increasing dramatically. One report estimated that “one third of American children and youth are either obese or at risk of becoming obese” and that rate has tripled or doubled, depending on the age group, over the past thirty years. (1) The causes are well known cultural changes that have resulted in the proliferation of unhealthy diets and sedentary life styles. Simply put, more kids are eating and

Here are a few simple tips on the standards and limits to set:

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What do you think Send us your questions, comments or suggestions. Published responses receive an official SBQ sticker.

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gional childhood obesity experts will be updating attendees on the scope of the crisis, as well as providing hands-on solutions that have been achieved at the local level across the United States. Talks will be followed by break-out sessions and presentations.

town Marriott. “As a parent of a 10-year-old and an 8-year-old, I’m tired of people just talking about it,” says Hecht who also coordinates the Sports Backers’ Fit For Life youth running program for elementary school kids and the Healthy School Challenge for middle and high schoolers. “We see this conference as a

Cultural changes have resulted in the proliferation of unhealthy diets & sedentary life styles

drinking more of the wrong stuff and fewer and fewer of them are getting the right amount of exercise. The deceivingly simple solution— proper nutrition combined with increased activity—is not so simple to achieve because the “bad” stuff is so tasty and accessible, and exercise is...well...work. For the most part, youth won’t embrace the healthy habits unless parents and caregivers intervene, as well as, model these healthy behaviors. A nutritionist consulted for this article described the effort as “setting loving limits” with ourselves and with our children.

Exercise • Minimum 1 hour physical activity of moving their bodies per day (playing, running, organized sport…just something)! The parent sets the “loving limit” that they need to pick at least one form of physical activity to get involved in (possibly even give them a list of options) and then allows the child to decide what that something might be. It’s important that they at least like it a little to keep them interested, but if they say they don’t like anything, then it’s up to us as parents to help them pick one anyway. That’s a loving limit. Then as they follow through, it’s equally important to give them lots of genuine positive feedback and encouragement for their efforts. • Do not permit long periods of sitting. Counterbalance any long periods of “screen time” (computers, T. V., video games and the like) with equal amounts of “move time.”

Nutrition • Eliminate or minimize the intake of sugared liquids (this is the single greatest contributor to adding empty calories and putting on pounds the easy way without even feeling full) • Eat whole foods: whole grain breads and cereals that contain 3 grams of fiber or more per serving fiber; grains; vegetables and fruits vegetables. • Avoid or limit processed foods that contain large amounts of high fructose corn syrup. These are just a few examples of changes your family can make that lead to a healthier and happier lifestyle for all!

Footnote: (1) Progress In Preventing Obesity: How Do We Measure Up; Institute of medicine Of The National Academies; September 2006

SBQn o w . c o m | 7

J U M P - S TA R T

Save Our Kids: SunTrust The Obesity Crisis Conference Richmond Marathon Faith Hecht is fired up about chil- National and regional necessary call to action. & NTELOS 8K We want to provide our dren’s health, and that’s why she is childhood obesity attendees with the tools spearheading the Save Our Kids: Newest Event: The Obesity Crisis Conference set to make a difference.” National and reHalf Marathon for December 11th at the Down- experts will offer

BODY SMART

Body Smart From the Virtual World to the Active One: Henry: “Know how to make physical activity fun so children want to be there.” HOW TO BEGIN: ENCOURAGE FAMILY OUTINGS BEGIN AN EXERCISE PROGRAM AT A GYM START BY LIMITING WITH YOUR CHILDREN THAT t comes as no surprise that in the age of cell phones and text messaging, internet and instant messenger, videogames and digital music, several kids today just aren’t getting enough exercise. Instead of playing outside after school, many kids are zoned out in front of screens. A number of kids would rather live in a virtual world talking to their friends online than outside meeting their buddies in the neighborhood on their bikes. As parents, teachers, coaches, and onlookers, we can shake our heads in disbelief and reminisce about our own childhoods when we had to walk ten

I

Gobble recommends running as a great family sport.

miles to school in the snow, or we can make a conscious effort to do something about it. Coaches and professionals offer a few simple solutions. Alice Phillips, swimmer, mother of two, and swim coach at Trinity Episcopal School agrees that fitness is a problem 8 | SBQn o w . c o m

SCREEN TIME

INCLUDE PHYSICAL ACTIVITY

for adolescents and young children. She says that guiding children to fitness involves modeling behavior. From her experiences, she has noticed that active parents tend to have active kids. She urges parents to model active behavior and “organize family activities like bike rides or hikes, and when plausible join a gym together.”She also claims that “exercising can be a very social activity and most teens are interested in developing social outlets in their lives.” Randi Kidd at Acceleration Richmond works with children of all ages and at all levels of physical fitness. She says that the best way to guide a teen towards fitness is to establish personal goals with the teen that are not necessarily sports related. Very often, Kidd adds, the endorphins and the energy gained from physical fitness will allow a teen to reach personal goals as well as physical goals. Chris Henry at ACAC on Robious Road runs a variety of training programs for kids ages 8-15. These programs range from swim teams and tennis lessons to kids’ cardio classes and youth strength training. When asked how to guide children to fitness, Henry says that the instructors need to “know how to make physical activity fun so children want to be there.” Henry notes that physical fitness begins at home.The best way to begin a fitness program is to “make it more of a family event.” ACAC offers a broad spectrum of fitness possibilities to both Photos | DavidBlake.com

GUID KIDS

IN G TO

YOUR FITNESS

by Chr istina Vranian

TAKE A DANCE CLASS OR GOLF LESSON

WALK THE DOG AFTER DINNER

WITH YOUR CHILD

members and non members. Eric Gobble, father of two, head football coach and athletic director at a local high school, offers other suggestions for physical activities for parents and their children. He says that many golf courses have deals in which a parent pays for a round and his/her child plays at a discounted rate. He also says that running is a great activity for parents and kids to try together. There are many

local area runs and walks that also benefit charities. With all of these options, where do these children begin? The key here is to start small. If you are a parent, try limiting screen time and encouraging family outings with your children that include activity. Begin an exercise program at a gym with your child. Take a dance class. Walk the dog after dinner. Just make sure you turn off the TV before you leave the house. SBQ

hot Yoga. curious? West End 249-3355 • Stony Point 330-3353

bikramyogarichmond.com

here are also a couple of other conditions that can masquerade as a “cold.” Mono or “Infectious Mononucleosis” is in fact spread by kissing and any method of sharing saliva. So, don’t share water bottles. Like the common cold,“mono” causes a sore throat and fatigue. However, unlike a cold, “mono” brings fever, swollen neck glands, and possibly spleen swelling. Workouts should be curtailed for about 3 weeks. The “Flu” may act like a bad cold, causing fatigue and congestion, but the hallmarks are fever, severe body aches, and dry cough.You feel like you did the day after your personal best running race….without the euphoria. With enough rest, symptoms last about 7 days. Getting to a healthcare provider within 2 days of starting symptoms is critical if you want a prescription for an anti-viral medication. When taken within the first 2 days, these medications help speed recovery.

T

This brings us to the common cold or upper respiratory infection (URI). We all know what a URI feels like, but what should it not feel like? Fever, difficulty breathing, and vomiting are not part of a cold. In general, cold symptoms are from the neck up: headache, sore throat, and runny nose. The rule of thumb is this: If your symptoms are from the neck up, it’s OK to train if you feel like it. While you’re waiting the 5-10 days for the cold to go away, do more weight training instead of cardio workouts. That way you can keep your strength up, and eliminate the congestion/dehydration problem. Taking 150 mg per day of vitamin C may help speed recovery and prevent relapse. Alternative remedies like zinc and echinacea won’t hurt,but well-designed studies have not shown them to be very effective. As for prevention, frequent hand washing is the way to go. The little rhinovirus doesn’t stand a chance against suds and water.

by Teresa Stadler Teresa Stadler, MD, FACSM is an Ironman finisher, fulltime physician at Commonwealth Sports Medicine, avid marathoner, wife and mom of 3 preschoolers.

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Sarah Warner, winter running coach for the Leukemia & Lymphoma Society's Team In Training, is witnessing an influx of Richmonders running for a cause this season. Before these do-gooders lace up their kicks however, Warner doles out a dose of the “Dos and Don’ts” of cold weather running: 1) See and Be Seen—“Make sure you can be seen,” explains Warner. As the days get shorter, runners should focus on their attire. “Wear bright colors if there is snow. But don't wear that really cool black running jacket that you got for your birthday without a reflective vest.” 2) Layer It On—“First, an inner layer of lightweight form-fitting clothing. Make sure this layer is made of wicking fabric. Second, an outer layer of medium weight wicking fabric.” Finally, for bitter cold or wet days you should have a shell. Don't wear too much clothing though warns Warner, once you get cranking, your body will warm up fast—so dress for weather about 20 degrees warmer than the current conditions. 3) Hats and Gloves—“Remember you lose most of your heat through your head,” explains Warner. 4) Stay Hydrated—Do hydrate before, during, and after the run. “In the winter you won't sweat like in the summer, but you are losing water.” 5) Warm-up—“It’s very important to properly warm up and start slow when it is cold outside because your muscles are slower to react in colder temperatures…therefore your chances of injury are greater.”

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BODY SMART

Athletics and the Flu It is getting chilly for Richmond’s athletes. Fortunately, cold weather and wet hair are not part of the current viral theory for causes of the common cold (sorry Mom!). However, working out in the cold decreases your ability to fight off bugs like the nasty rhinovirus, which causes the common cold.

BODY SMART

“

Stength and flexibility are important for most any athlete regardless of the

”

training season.

Stay Flexible Year-Round A

s co-founder of RVA Runners, Lisa Borja wanted to expose her team to a challenging, alternative workout. “We tend to get caught up in just running and ignore the fact that our bodies and muscles need to continually be stretched and strengthened,” says Lisa. So she and her group took a class called PITAIYO. PITAIYO is a program that is designed by fusing elements of Pilates, tai chi and yoga into one cohesive workout. PITAIYO incorporates Pilates to work on the body’s core stability, postural alignment and tone. Tai chi is used to improve balance of movement, gracefulness and finesse of step. The yoga elements build strength and flexibility. Four levels have been designed to challenge athletes regardless of experience. Business partners Janice Shaheen and Alex Kelly-

Maartens started PITAIYO in 2006 as a way to complement their workout routines. They wanted a program that could be done almost anywhere and for all age groups and fitness levels. Alex says, “PITAIYO was created to empower people mentally and physically, and so they will look and feel fabulous.” Janice and Alex hold classes at various health 10 | SBQn o w . c o m

clubs, offices, and organizations to teach the PITAIYO method and inspire others. They also have new weekly classes in the Richmond area this fall. “Strength and flexibility are important for most any athlete, regardless of the training season. Now that the weather is cooling, it’s a good time to start or build on your current workout routines,” says Janice. Often it’s difficult to weigh the pros and cons of various types of activities. The interesting thing about PITAIYO is that it is a combination of the positive aspects of other disciplines. The RVA Runners found the workout to be an opportunity to try something new. “I always wanted to try yoga and Pilates,” Lisa says, “but was skeptical and never really wanted to make the time with my running schedule. The class was really hard and I found out how tight I was. I also loved the whole positive energy thing, and learning to breathe is something I need.” SBQ To find out more and for information on class schedules, visit www.pitaiyo.com.

Photos | Shaheen by Chris Owens; Class Photo by Elli Morris

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HOLIDAYS

ell, it’s that time of year again—the time when you’re faced with all sorts of temptations.You try to resist, but sometimes the pressure is just too great.Your co-workers may unknowingly try to sabotage your efforts, leaving all sorts of delectable treats in the break room, at meetings and laying around on their desks. It seems that whenever you turn around some goodie is lurking nearby, calling out your name. There is hope, though. The key is to take control of the situation, while still leaving room to enjoy the treats that help make the holidays special. Here are some hints to help you eat your way through the season:

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• Share some of your own treats with friends and co-workers. Stick to desserts that are loaded with fresh fruits or make a colorful vegetable tray.

•

Coerce your buddies to go for a 30 minute walk during lunch. You could burn up to 200 calories and have some room to enjoy a few guilt-free cookies or a brownie. Article by

Paula Inserra PhD, RD

Make sure to pack a healthy •lunch, and avoid snacking all day.

Save the treats for after you fill up on lunch. This way you still get to enjoy them without overdoing it.

•

At parties, load your plate up with greens and other vegetables. Enjoy smaller portions of some of the more calorie-packed items.

of us gain a few pounds between Thanksgiving and New Year’s Day. The problem is, we don’t lose that extra weight. Don’t boycott the holiday parties; make the most of them by keeping your waistline and fitness level intact. Use these tips to keep your energy level up and your calorie intake stable.

•

Apple Brown Bread Stuffing High in fiber, vitamins, protein —and it’s yummy too!! Nutrition Facts Ingredients 6 servings per recipe 1 ½ cups of whole wheat Calories 257 bread—torn into small pieces Total Fat 6g ½ cup bran Sodium 229mg 2 cups of 100% apple juice Total Carbohydrate 48g 2 tablespoons of olive oil Dietary Fiber 4g 1 diced apple (with skin for Protein 5g vitamins and fiber) ½ cup chopped onion ½ cup sliced celery /3 cup raisins ½ teaspoon poultry seasoning ¼ teaspoon dried thyme ¼ teaspoon pepper /3 cup slivered almonds 1

1

Procedure 1. Cook apple, onion, celery, raisins, poultry seasoning, thyme and pepper in olive oil in a large skillet until the vegetables are tender—crisp. Stir in the bread, bran, almonds and apple juice. 2. Put in baking pan and bake at 350 degrees for 35 minutes.

Start your day the healthy way. Very rarely do we have a food related event for breakfast. Use this time to sneak in low-fat dairy, whole grains and fruit. Total vitamin and mineral intake is higher for those who eat breakfast. Whole grain cereal, lowfat milk and one orange provides you with 100% of the vitamin Article by C, 33% of the Dorothy Shaver, R.D.,L.D./N, calcium, and Corporate Dietitian up to 1/3 of Kroger Mid-Atlantic the fiber you need in a day. These foods help support your immune system so you can stick with your exercise regimen during the cold months.

Consider consistency. Follow the •same plate.The bigger your plate, the more food general guidelines you do at •youUsewilla smaller put on it, and the more you will eat. Smaller other times during the year. Try not plates will help you control portion sizes without having to think too much.

Remember, the holidays are meant to be enjoyed and celebrated. Food is a big part of the festivities. If you deprive yourself, you will not only miss out on the fun, but you will set yourself up to overeat later on when you finally give in to those temptations. So enjoy yourself, moderate a bit, add a little exercise to your routine.You’ll eat your way through the holidays in a healthy way. SBQ Visit the Richmond Dietetic Association’s website for more helpful hints, recipes, and referrals to Registered Dietitians: www.richmonddieteticassociation.org 12 | SBQn o w . c o m

to fall into the trap of splurging one day and not getting back on track. Allow yourself small portions of special foods, and then focus on getting back on your regular schedule. Practice the same rule for your workout. Don’t get discouraged if you skip a day; just pick it back up when you are able. Even if you can’t fit in your regular weekly long run, a little is better than none. A small amount of exercise and a few veggies will boost your immunity to keep you going all holiday season.

•

Perfect planning. Take some time before you hit the holiday havoc to

write down some small wellness goals. For example, write down your days off and events, and then write down when you plan on getting in a workout. Visualize not overeating before you go to an event. Picture yourself eating only one plate of food, decide that you’re going to eat just a little of your favorites, and enjoy them. You stand a better chance of not overeating if you think about how much and what you are going to eat ahead of time. Keep score. Keep a food log.Write •down everything you eat— amounts, toppings, and sauces.This will give you a picture of how many calories you are taking in, and may stop you from overindulging. Jot down your exercise routines; this will give you an idea of how many calories you are or aren’t burning off. When you go out, wear tight-fitting clothes; this will make you more aware of stuffing yourself. Weigh yourself once a week during the holidays, and write it down in your journal. Studies say that those who keep tabs on their weight are less likely to fluctuate. Keep track of how many vitamin-packed foods you are getting to fight off the common holiday cold. Enjoy the season to the fullest —eat, drink and be fit! Cheers to your health! SBQ

Holiday Recipe Makeover... ALMOND CRÈME CARAMEL Crème caramel is delicious, and so are almonds, so when they wed it makes for an incredible treat. Almonds are high in vitamins, minerals and good fats. Enjoy your health and your dessert with this recipe. • ½ cup Kroger® sugar (or Apriva® sugar substitute) • 4 large eggs (recommend with omega-3s for good fats) • 1 teaspoon vanilla extract • ½ teaspoon almond extract • 1 14-ounce can Kroger® fat-free sweetened condensed milk • 1 12-ounce can evaporated skim milk • ½ cup finely chopped almonds Preheat oven to 350 degrees F. Pour sugar into saucepan and cook on stove on low heat for about 5 minutes until sugar is golden brown, shaking pan occasionally. Immediately remove from heat, put into 9” round cake pan and set aside. Place eggs in medium bowl; stir with whisk until foamy. Add extracts and milks, and stir with whisk. Stir in ¼ cup of almonds. Pour mixture into cake pan (with sugar in it) and cover with foil. Put 1 inch of water at the bottom of a large shallow roasting pan. Put cake pan into the roasting pan with water. Bake at 350 degrees F for 55 minutes. Check readiness by inserting a knife in the center. It will come out clean if it’s done. Remove cake pan from water and place on a wire rack. Remove foil. Let custard cool in cake pan 30 minutes. Loosen edges with knife or rubber spatula. Place a serving plate upside down on top of cake pan. Invert custard onto plate. Sprinkle with ¼ cup of almonds. Serves 9 NUTRITION FACTS: Calories ............................253 Total Fat...........................4.3g Sodium ....................... 118mg Total Carbohydrates..... 43.1g Dietary Fiber ...................0.4g Protein .............................9.8g

Dorothy Shaver | Kroger Registered Dietitian

Mission Nutrition is your local Kroger’s reliable information source for healthy eating and nutrition information. Look for Dorothy’s scrumptious ideas for healthy eating and nutrition information in the Kroger advertising circular every Sunday in the Richmond Times-Dispatch.

Mission Nutrition Winter 2007 includes: • Eight hints on how to eat better together - bring the family back to the dinner table • Holiday Survival Plan - six simple steps to avoid the holiday six this season • Tips on eating well for your wallet and your waistline • Healthy holiday food in a flash - with recipes • Mercury - should we be avoiding fish? • High fructose corn syrup - how bad is it?

Pick up your FREE issue of Mission Nutrition magazine at your local area Kroger store.

Swimming to Fitness by Matt Harrington

Ed Boyle knows the benefits of swimming first hand. At 51, he has been swimming for fitness for over 30 years, generally taking in a 30-minute workout 5 times a week. While he prefers to swim in the great outdoors, in the winter months you can find him swimming laps at either the Tuckahoe or Goochland YMCA. oyle started swimming at age 5 and joined his first team at 8. He stopped swimming competitively at 17, but continued to swim for fitness since. “At age 29,” he says,“ I ruptured a disc in my lower back. Surgery was not an option, so the doctor suggested that once I was relatively pain free that I begin swimming in earnest.” A one-hour freestyle swim can burn as many calories as a 6-mile run, all without placing stress on your bones and joints. The low-impact of swimming makes it an ideal exercise for pregnant women, the elderly or those recovering from an injury. The cardiovascular system in particular improves because swimming enhances your body’s use of oxygen without overworking your heart. Additionally, swimming can have a calming effect on those who are involved in the activity. Oxygen flow to the muscles increase, all while forcing you to regulate your breathing. “Swimming does lower my stress level,” Boyle says. “It does have a meditative effect. I have to be sure

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14 | SBQn o w . c o m

to not wile away the time.” If you are interested in beginning a swim routine,Boyle suggests you take a trip to your local pool and seek out the aquatics director or an instructor. “Also,” he explains,“introduce yourself to other swimmers in the pool—look for people your age, or people whom you feel can assist you. I often take 10 minutes per pool visit to work with other swimmers.” Once you have found a pool and a supportive instructor, build a fitness routine based around your swimming. Try to get in the water at least three times a week. “Start by trying to swim for 10 minutes,” Boyle advises. “Increase your time in the pool gradually—maybe five minutes per week. The important thing is to get in the water and move your body.” Remember to complement your swimming with other aerobic activities such as walking or playing sports. Boyle walks two miles a day and cycles when he has time. One of the most effective swimming strokes is the freestyle, where your body is pivoting and your arms are moving in a full

windmill motion. To keep your routine fresh, Boyle recommends mixing it up with other strokes such as the backstroke or the butterfly. “I swim breast and back for at least 1/3 of each workout to work every muscle group,” he says. “I broke my right and left shoulders in two separate cycling accidents, so it hurts to swim fly…” The longer you swim, the more your speed, strength, endurance and posture improve. Don’t be discouraged if you’re not as graceful as an Olympic freestyler—it will take time to find your rhythm. “It may take you a month to feel like you can swim 15 minutes without stopping,” Boyle says. Nevertheless, over time, your body may begin to crave the water while your mind enjoys the soothing and calming respite it experiences when you’re in the water. “Start slow and build,” Boyle suggests. “We're so impatient with ourselves—take your time and get out there and do it! My philosophy is to go hard or go home. This doesn't translate that I'm going to swim like a madman, just that I'm going to swim whether I feel tired or not, whether I'm 50 or 80 years old, whether I'm motivated or not.” SBQ Photos | DavidBlake.com

Alternative Fitness Ideas For Cold Weather Months by Gina Kuchta

Those of us who exercise outdoors are very lucky to live in Richmond. I have lived here for nearly three years, but do not dread the winter months as I did in Connecticut. Being an outdoor exerciser, I look forward to those above-average temperatures that we get now and again all winter long. Those days excite me because I can again take a nice long run–outside. ortunately Richmond has some great alternative indoor fitness venues to help us keep our fitness routines in check during the colder months. If you’re a full-time student or full-time staff member of the University of Richmond, you have the option of utilizing all the fitness resources the Weinstein Center for Recreation and Wellness has to offer. Part-time students, part-time faculty, alumni and those 50 years of age or older can take advantage of discounted memberships on a monthly or yearly basis. There are also membership op- Top Left: Hickerson at tions available for the average Joe. the Weinstein center This brand new 90,000 square foot Above: The Weinstein center boasts space has just about every fitness ac- a three-court gym with a two level tivity imaginable. Seth Hickerson at fitness center. the Weinstein center says, “It has been, and continues to be received Center: The Rec Center’s Executive Minister of Recreation, Doug Grote extremely well by the faculty/staff, students and the community. It is the type of place that as soon as you walk in, you can’t help but smile.” The facility boasts a three-court gym with an elevated jogging track, a two level fitness center, racquetball and squash courts, saunas, and group exercise classes. There are even opportunities to take a class on your lunch hour! This facility also houses the latest in fitness equipment.There are 18 treadmills, 20 Ellipticals and Arc trainers, 16 recumbent and upright bikes as well as 24 spinning bikes. And if keeping fit weren’t entertainment enough, there are 60” plasma monitors throughout the facility. workouts. There is also a well-stocked free I was surprised to learn about a new weight area. One other unique thing that type of fitness facilities that is popping up. Snap Fitness offers is a Virtual Trainer. Members have access 24/7, 365 days a year Choose a group of muscles you want to using a keyless entry system. Another great target and then watch a video of someone feature is that there are many short-term performing that exercise correctly! Anymemberships available. Snap Fitness has time Fitness is another 24-hour-access three locations in Richmond with another club located in the Tuckahoe area. It too one coming soon. Snap Fitness does not offers affordable, short-term contracts. offer fitness classes, but it does have ma- They provide a selection of fitness equipchines for strength training and cardio ment by Life Fitness to meet all of your

F

Photos | Hickerson by Geoff Burke; Weinsten Center by Mark Burch; Grote by Kacy Smitherman

strength training and cardiovascular needs. A great feature offered by Anytime Fitness is access to any of the thousands of locations countrywide. If you’re looking to supplement your fitness routine with some indoor team sports, a great place to check out is the Cool Spring Baptist Recreational Center in Mechanicsville. Doug Grote, the Executive Minister of Recreation says,“One of our goals is to be a place for our community to recreate and experience leisure.” So, feel free to join a game of volleyball or basketball at night. Bring the whole family to participate in a game of volleyball or go alone to play in one of the adult games. There are two basketball leagues; one for 16 and older and another for 30 and older players. The Rec Center also offers Body & Soul Fitness classes that incorporate cardio, strength training, Pilates and flexibility into its routine. Perhaps you just want to jog, walk or lift weights indoors. The Rec Center has a weight room that includes free weights, exercise machines and treadmills. There is an elevated jogging/walking track that has music playing in case you don’t have your own.The best part about this facility is that it is open to the public for just a small donation of $1.00 and there are no contracts; you can go as often or as infrequently as you’d like. With all of these great options for cold weather fitness in Richmond, there is no reason for your exercise routine to suffer during the colder months. If indoor fitness isn’t your thing, don’t worry. A nice warm day is certain to be in the weather forecast during January, February and March. But until then, why not visit one of these suggested facilities to appease those coldweather fitness blues? SBQ SBQn o w . c o m | 15

TRENDS

Some Benefits of Strength Training •Weight loss •Increase muscle mass •Maintain/improve joint flexibility •Increase bone density

•Reduce risk of injury •Improve mental health

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adlif t Powe ee ev of thr and the de g o n i t s s si ne wh res omeo e t i c s nch p s e b o t e s h l t h refer th at gman streng life rocks, Str on n i of ten rs. e tes c o m p mpe tit or s to o rigera c e e lif t r f wher d n a , rs pull ca

HEAVY METAL Traditional gyms are equipped with the resources to help most of us achieve our goals of fitness and weight control. But there are a few lower-profile places in the area that provide options for Richmond athletes, and their numbers are growing. These facilities are something of a throwback to the dimly-lit, low-frills clubs that focus solely on results. Tucked away in a warehouse on the North Side is The Weight Room. Owner and fitness trainer Chris Lawyer has been running his gym for seven years, and has helped produce several Powerlifting and Strongman champions.A Richmond native, Chris got into lifting as an overweight teen. “I have a twin brother and I started getting heavy and felt self-conscious. So I tried doing many things to lose weight,” says Chris.“Powerlifting just stayed with me and eventually became a career.” Chris stays up to date with the latest in sports and fitness trends, but sticks to triedand-true methods of moderation and motivation. “In my opinion, nothing should make training worth quitting. My job is to provide solid instruction and technique for 16 | SBQn o w . c o m

my clients.” Most of his business is through word of mouth in the lifting community. And while his gym has Strongman gear like Atlas stones, farmer’s bars and even 600+ pound excavation truck tires, it’s also stocked with treadmills, benches, and of course free weights. “About 40% our members are female, and we have all age ranges.” Chris focuses more on results than on sales, opting instead for day rates and ongoing fees as opposed to contracts. “The body is uniquely adaptive,” Chris adds. “The fact that athletes come from all over and trust me with their goals makes me believe in myself and my business.” Several of Chris’s clients participated in last year’s River City Strongman Challenge

including Dawn Hanson and Garrett Walters. Both are nationally ranked and 2006 Virginia State Champion Powerlifters.“For me, it’s a way of life,” says Dawn, who competes in Strongman, Powerlifting, and Olympic Lifting.“I’ve been lifting for as long as I can remember. I like the results and the training advice and support from the community.” Despite distractions like her own wedding, Dawn still keeps to a rigorous routine and looks forward to defending her title at the next challenge. While the event was his first Strongman contest, medical student Garrett Walters still made an impressive showing. However, his focus is on Powerlifting, and he has broken several American records at state meets. Considered a major contender,

Photos | Walters, Craven & Hanson by Ellie Morris; Bates by Chris Owens

“

It’s a way of life.

”

Opposite page: 2006 Virginia State Champion Powerlifter

Garrett Walters deadlifts at The Weight Room; The Weight Room’s owner Chris Lawyer lifts a six hundred pound training tire. This page, clockwise: Garrett Walters, Dawn Hanson, and Paul Bates.

Garrett follows a structured regime of strength training and cranks it up as competition dates get closer.

Serious Exercise Science

In Mechanicsville, serious lifters pay a visit to Mike’s Olympic Gym for their workouts and training advice. Owner Mike Craven has been in the fitness industry for over 25 years touting the benefits of strength training. He has trained 8 World Powerlifting Champions, 17 National Powerlifting Champions, 30 State Powerlifting Champions, and was personally ranked 5th in the American Drug Free Powerlifting Nationals in 1987. He recently founded True Fitness Solutions “to promote better health and weight loss through the practical applica-

tion of exercise science.” A great example of the benefits of Mike’s Olympic Gym is Henrico Sheriff’s deputy Paul Bates.While he was a long-time Powerlifter, Paul never combined that with cardio and nutrition. Once he began following Mike’s program, he lost 120 pounds and, in his 40s, is in the best shape of his life. He has also continued to win several titles such as Masters Light Heavyweight Champion and Overall Masters Mr. Universe Winner at local Natural Physique Association competitions.

According to Dan List, owner of James River Physical Therapy, there are many benefits to strength training. “In general, weightlifting increases muscle mass which allows us to work harder and longer before tiring. It can improve the quality of life and ability to remain functional with daily activities well into old age.” So as we move into colder weather and you are looking for other ways to stay in shape and maybe change up your routine, consider visiting one of these hardcore gyms for a new challenge. SBQ SBQn o w . c o m | 17

TRENDS

“

Street Fitness

Proper Form Required. Whining Not Permitted. Sandbagging Only In The Event Of A Natural Disaster. ‘A’ Game A Must,” so commands the regimen whiteboard at CrossFitRVA, the local incarnation of a ground-up fitness group founded by an ex-gymnast. Currently based on Lombardy Street, patrons and workout buddies alike are chipping in to build the “warrior physique.

”

ake Rowell, religious studies major and college student at VCU, is a leading partner in the unit. Al- Clockwise: though ambitious now with big plans CrossFitRVA partners in the works for his startup, he de- Rowell & Underwood scribed his project from its humble beginnings all the way up to its having Warrior physique devotees work out garnered serious devotees. CrossFitRVA partner Cricchio climbs Rowell showed us “Fran,” a part of the rope the larger 4-section workout, comprised of 21 squats and raisings of a 45 or 90 pound bar from the shoulder, followed by 21 push-ups. This was then to be followed by sets respectively of 16 and then nine for each task. Team leaders Rowell and partners Brandon Underwood and Matt Cricchio favor a competitive atmosphere, so attempts at each section are timed; however, the trainers are also patient with the abilities and progress of newbies. During pull-ups, for example, the newly initiated or those who have simply developed differently are encouraged to employ a large rubber band that eases the process by taking some of the weight from the shoulders. The day of our visit, the regimen included a 1.5 mile run, a series of 21 “burps,” (a challenging fall/pushup/leap/clap gesture) and some rope climbing. The entire evening workout, beginning around 5:30 p.m., can take up to an hour. The CrossFit brand and philosophy was developed for active professionals, such as police, military, firefighters, or pro-athletes. There are about 200-300 CrossFit gyms in the United States, which can health-oriented Richmondites has been range from tiny facilities in garages to helping two Army personnel achieve Ranger status, one to enter police academy, full-blown establishments. One of the first clients was a Henrico firefighters brush up their skills, and even County Police Officer training to go out for young people and students seek a better a SWAT Team, a goal that the man met dur- way to live. “It’s good not only for helping people ing the group’s first gathering in Byrd Park. Since, the band of up to twenty athletes and with [physically demanding] occupations,

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by Tyler Bass

but a lot of people, they also come here for weight loss,” said Rowell. Some participants have lost 40-70 pounds in the program and appeared fiercely yet quietly proud of this. “The first two days were pretty hard,” said John Scatt, a man who has enjoyed significant weight loss while becoming “addicted.” Rowell himself has been actively following CrossFit for about two years. “Were you trying to bulk up?” I asked. “CrossFit is more about health and fitness than . . .” he mused. “Aesthetics?” “Yeah, exactly. It’s performance oriented. Every single workout we do there will be a time, some sort of points thing that we do. You are competing against yourself as well as the other people there to see how well you are doing. It’s not that my chest is bigger; it’s that I’m faster or stronger or in better shape than I was two months ago,” he added. Brandon Underwood said, “The person who lives every day until they are sixty-five, even if they do not have that Hollywood body—their fitness is probably a lot better than somebody who went to the gym, tried to work on his abs, drank a lot though, maybe smoked a lot, got worn out from day-to-day activity that is necessary for health.” The CrossFitRVA philosophy is that the exercises should be full-bodied workouts unto themselves; many are very—as Underwood deemed— “explosive.” “You go through your legs, through your core, your arms, everything,” he said. Participants felt that most of the exercises should work your entire body. In the back were plyometric boxes on which to perform jumps, a Concept2 rowing machine, monster truck tires for flipping, and, alternatively, a sledgehammer in the corner with which to strike them repeatedly. Bashing them felt fundamentally good and cathartic because the tire rubber was pleasantly low impact. SBQ Photos | Ellie Morris

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Triathlete by Terr i L. Jones

During the winter months, XTERRA triathlete Kate Lucas says she gives her body a chance to rest. But “rest,” of course, is a relative term.

ompared to her in-season weekly workouts training for the XTERRA World Championships—three hours of running, an hour and a half of swimming and five hours of biking—anything would seem like a walk in the park. At 38 years old, Lucas is a relative newcomer to XTERRA triathlons. When the first XTERRA came to town in 1999, she was only a spectator, but she knew immediately she wanted to be a competitor. Although mountain biking was the only experience she had at the time, that didn’t stop her. “I wanted to get back into shape and find something competitive that I loved,” she recalls. “It (XTERRA) was a natural fit, perfect timing.” It didn’t take long for Lucas to catch her running and swimming skills up to her biking. Thanks to the

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20 | SBQn o w . c o m

training advice of Chris “Slice” Danahy—18-time Ironman finisher and owner of The Tavern restaurant— and a whole lot of work, she has made it to the XTERRA World Championship on Maui, Hawaii three times, with her most recent competition in October. Before Hawaii, she also competed in three other XTERRA triathlons this year—the Richmond qualifier for the World Championship as well as competitions in Fort Bragg, NC and Flintstone, MD—as well as a new off-road triathlon at Camp T. Brady Saunders in Goochland County, which is not yet an official XTERRA competition. In the winter when she’s not competing, Lucas usually puts in about four hours of swimming and running each week, along with a twohour bike workout. By anyone’s standards, it’s a tough workout, but she claims it’s on the low side for most

“It (XTERRA) natural fit, perfect timing. ”

triathletes. Her off-season “base training” consists of shorter distances and a lower overall intensity to create a base on which she can build as the season approaches. Obviously, winter weather makes it harder for her to train outdoors. But Lucas, who holds down a full-time job (she’s regional marketing manager for Papa John’s Pizza), also has to contend with running out of daylight for her workouts. She is usually able to get in her running and swimming during the week, but waits for the weekend—with the hope of a full day of sunshine—for the longer, colder bike workouts. In between the biking, swimming and running, Lucas also tries to squeeze in some cross-training dur-

was a

ing the off-season. She weight trains to be ready to conquer the waves, hills and rough terrain, come triathlon season. And while she doesn’t find the time to do it as much as she’d like, Lucas says, “I’m a big believer in Pilates.” She also usually competes in a few running races in the early months of the year. Another of Lucas’ off-season activities is the upcoming SunTrust Richmond Marathon. But she won’t be running. She’ll be there to support the runners—to the tune of 600 Papa John’s pizzas. If you can’t join ‘em, feed ‘em (carbs)! SBQ

This photo and cover image | DavidBlake.com

TRANSITIONS

Running to

Save Lives

At

the

SunTrust

Richmond

photos clockwise:

Kevin Shroyer and Len Geiger Korinne Shroyer [left to right]

Kevin Shroyer, Kristie Shroyer, Kolby Shroyer and Len Geiger

Marathon/NTELOS 8K, thousands of runners race to promote and support Donate Life, which is the official

race

charity

working

to

increase organ and tissue donation. acers Len Geiger and Kristie and Kevin Shroyer are a poignant example of the gift of life. On the day the Shroyers’ daughter Korinne died, Len Geiger received Korinne’s donated lungs. He went from being near death because of Alpha-1 Antitrypsin Deficiency (a hereditary condition that can cause serious lung disease) to racing. Dena Reynolds, Donate Life’s spokesperson said,“LifeNet Health worked with the Shroyer family at the time of Korinne's death, and we also introduced Kevin and Len in 2003.” She added,“There is a critical shortage of organs in Virginia and nationwide.Three Virginians die each week waiting for a lifesaving organ transplant that doesn’t come in time.” Kevin Shroyer said, “You never think

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22 | SBQn o w . c o m

by Er ica Or loff you’re going to have to make the decision about organ donation for your child. But we thought it was the appropriate thing to do for Korinne. She would have decided to do that. She was a very caring girl.” His daughter, fourteen years old at the time, committed suicide after starting a prescription anti-depressant, which now carries a government warning about the increased risk of suicide. After Len Geiger received her lungs, he wrote the Shroyers a letter in the spring of 2003, almost a year after his transplant. Eventually, they met. Len had first been misdiagnosed with asthma. As he grew sicker, medication kept him alive for a time, however he was diagnosed so late that, he said, “My only treatment would have been doublelung transplant.” Kevin Shroyer recalls that meeting day, “I was very excited…emotional, laying eyes on this man who was alive because of Korinne.” Over time, the men discovered a shared passion for fitness. So they decided to enter a race together, thinking it

might bring attention to the issue of organ donation. “We were a little naïve about just how many people we would reach,” Kevin Shroyer said. They will soon be featured on an edition of HBO’s Real Sports with Bryant Gumbel. “We’re like brothers,” said Kevin.“I fully believe the hand of God has been present in all of this.” At this year’s SunTrust Richmond Marathon, Len and Kristie Shroyer will walk the 8K together while Kevin will run the marathon. Len said,“Out of their horrible tragedy, part of the good that’s come of their gift is me and my family. I met my wife after the transplant.” And now his toddler, Ava Corinne, is aptly named after his gift-giver. SBQ

For more information on Alfa-1, or organ donation, readers can visit: www.alphaone.org www.save7lives.org

From Neighborhood Streets to the Ukrop’s Monument Avenue 10K By Catherine Saydlowski

I

n the fall of 2005, I tipped the scales at just fifteen pounds less than I did at nine months pregnant with our daughter and I was getting eerily comfortable in the size 16 jeans I had purchased as “fat pants.” I was teaching part-time, not doing much in the way of exercise, and stopping for French fries and a soda on the way home from work each day— my “diet lunch.” By chance I saw an entry form for the Ukrop’s Monument Avenue 10k, I filled it out, wrote the check, and mailed it. Cheap as I am, I knew that once paid for, the race would be run. And if I was going to be out there, I did not want to look like…well, like I did at the time. I stopped my daily French fry run, but it took until December for me to figure out that I needed to actually start moving if I was going to be ready for a 10k. However, I have two kids, a husband, a house to run, papers to grade, a job—and heaven forbid anyone saw me exercising. So I exercised at night. Once the kids went to bed, I headed out to tour the neighborhood. I plotted a two-mile course initially. I would run a little, walk a little, setting goals like “I’ll run as far as that van” or “I can make it to that tree.” Soon I increased to three miles, but never actually ran the whole route. Two Saturdays before the 10k, I mapped out a sixmile run just to be sure I could do it. I didn’t do too poorly on my practice runs. I walked

Photos | Ellie Morris

some, of course, but I did six miles in seventy minutes. And no collapsing! The big day came, and I found myself in downtown Richmond saying hello to all sorts of people that I didn’t know would be there. I was completely comfortable, but I did feel a little frumpy in my t-shirt and tights. I also discovered my family had decided to “watch” me run. There was a problem with that. I didn’t know where they would be waiting! My son asked me if I was going to win. I confessed

that for this mommy, finishing the race would be like winning. So the waves began, mine came, I started running. Just one thing—if I didn’t know where my family would be standing, how would I know when I could walk? I didn’t want them to see me walking. So I kept running. Not lightning fast, mind you, but more than a shuffle. I passed marker after marker, band after band, water stop after water stop. No family. When we hit the last mile of the course it became obvious that my sneaky family was simply waiting at the finish line. I could have walked at that point, but I didn’t want to take the chance. I wanted my family to be proud of me. I finally finished— with no walking—and headed over to the proud smiles of my family. Since that race, I’ve had both injuries and tragedies, but I still run fifteen miles a week and I try to enter races as often as I can. So if you see a woman running through your neighborhood with her hands on top of her head, twisting and weaving and fighting to run straight, it’s just me. No need to call the police. I haven’t lost my mind. I am just trying to get keep myself where I want to be. A fast, healthy, and injury-free size 8. SBQ To read more about Cathy’s journey towards fitness, visit www.CatherineBerlin.com.

SBQn o w . c o m | 23

LONGEVITY

Let the

Mind Run the Body by Er ica Or loff

For Stan Morgan, master expert mountain biker, it’s not, in the words of Lance Armstrong, about the bike. As coach of Midlothian High School’s indoor and outdoor track teams and cross country teams, it’s not even about the track. It’s about one word: BELIEVE. coach for forty-two years, at Midlothian high school since 1987, he tells the young men and women he coaches,“If you believe you can, you will.” For Stan,it’s the mental game as much as the physical game,“I tell them to let the mind run the body, not the body run the mind.” In Stan’s case, he’s a living example of the principles he preaches at sixty-eight years old. His life reads like one long testament to fitness. “In high school, I had some coaches that I respected tremendously. They taught me about drive and motivation,”he says. So the young Stan Morgan took up football and track as a sprinter. After graduating from Shepherd University in West Virginia, Stan went on to play football for the New York Giants under legendary coach Alexander “Allie” Sherman during Frank Gifford’s last year with the team. From there, Stan went to the Cleve-

A

24 | SBQn o w . c o m

land Browns, and then after an injury and release from the team, he went on to play with the upstart Continental Football League. While playing for the league, he had a job teaching and coaching, and it became a passion. “It’s seeing them get better,” Stan says. “Taking a group of kids, motivating them, making them realize their body can do a whole lot more than they think they can. In cross country, you have to be very disciplined and dedicated.” Stan was hooked on coaching, but he was also, after football, hooked on running, participating in marathons and the Peachtree Road Race in Atlanta. For Stan, “Running was a way to sort things out, no phone calls, nothing to disturb you.” Unfortunately, a setback after hip replacement surgery meant running was out, something that bothered the fitnessminded Stan.

So then it became about the bike. Or not, depending on how you look at it. Stan poured his passion for fitness into racing his mountain bike on the national level though the National Off-Road Biking Association (NORBA), placing fourth in his age group as a master expert. “At that level, you have to be able to train hard,” he says.“And coaching takes a lot of my time. I have no life except for coaching and riding my bike, and skiing a little in the winter.” And nothing is going to slow Stan down. “I’ll never stop. I don’t want to retire—I want to keep coaching as long as I can. Keep riding as long as I can. Age is only a number.” Old football injuries, he concedes, hurt. But he doesn’t “go there.”“I don’t even like taking an aspirin. Drive and motivation are what keep me going.” It’s not about the bike. Or the track. It’s about sheer will, and that word: BELIEVE. SBQ Photo | Mark Burch

LONGEVITY

Yo-Yo Fitness by Joan Tupponce

For the past five years my husband, Reggie, has been slipping in and out of his exercise routine. One month he’s exercising like a fiend and eating healthy, the next month he’s stuffing down handfuls of potato chips and stretching out on the couch. “I get lazy,� he admits. “I go off the wagon. I get busy at work. I can always find excuses. I do feel guilty when I don’t exercise. I feel that guilt every time I eat.� Reggie has coined this on-again-offagain love affair with the gym “yo-yo fitness.� “Everyone has heard of yo-yo dieting,� he tells me.“This is the same thing.� My husband started his exercise program when he realized the hands on the clock weren’t moving backward. “I did it out of vanity and fear,� he says. Reggie isn’t unlike most men who grew up competing in some sort of sport or another. He’s found that he can make exercising more fun by making it competitive. At the Shady Grove YMCA, the competition starts with Fitlinxx, a computerized technology that tracks exercise and routine progress. Using the program, Reggie can compete against himself and others who are signed into the technology. The user-friendly program allows him to key in his password and get the target information he needs for his fitness routine. “The folks at the YMCA help you set it up,� he explains. “They help you determine things like your range of motion, target weight, etc. and set that up for you in the program. Then the program gives you information like how fast or slow to go when you lift weights. It stores the information and then you can go online and see your efficiency percentages.� Reggie, like others in the Fitlinxx pro-

gram, accumulates points in a variety of ways, including his workout and the calories he’s burned. “It’s cool to see yourself in the 95 percentile,� he says.“It’s like the Chase in NASCAR. You’re trying to accumulate points and move up into the top 12 and then on to number one.� Tom Roberts, director of recreation and wellness at University of Richmond, believes it’s never too soon or too late to start exercising. Of course he doesn’t recommend my husband’s “yo-yo� routine.“It’s not the best, but it’s better than nothing at all,� he says.“When you do that, you need to know your limitations. If you lay off for a while, you need to gradually work your way back.� As you get older, daily exercise becomes more important. Roberts says,“There are many benefits. It reduces the chances of heart disease, addresses osteoporosis and also issues of depression.� Exercise also improves movement in the joints and muscles. It builds flexibility and strength. “One thing people really care about is that it reduces body fat,� Roberts says. The key is staying motivated. Roberts recommends working with a personal trainer—a strategy that has been successful for Reggie. He didn’t miss a personal training appointment.“A personal trainer will do a basic assessment and help you

Reggie: “I want to live longer and look better.�

establish goals which, in turn, will determine your exercise program,� Roberts says. “A trainer will help motivate you because you have to report in.� Setting goals for yourself and training with others can also keep you motivated. “My motivation right now is not to have diabetes like many in my family,� Reggie says. “I want to live longer and look better.� Reggie isn’t one of those people who can’t wait to exercise, even though his workout routines can become obsessive at times.“I don’t find going to the gym fun,� he says.“I make it fun with Fitlinxx.� SBQ Photo | DavidBlake.com

!

!

T RY I T

Resources | Gear Temperatures are about to drop, but that’s no excuse for the exercise to stop. There are plenty of indoor sports you can participate in to stay fit and have some fun at the same time.

Volleyball

country and, Howarth says, “we even had a couple of teams from Puerto Rico.� Most recently the club organized the Ukrop’s Volleyball Showcase over Labor Day weekend, where high school teams warmed up for the coming season and “got a chance to see what each of them was bringing that year.�

Darcy Howarth is Executive Director of the Richmond Volleyball Club. With over two thousand members she says the great thing about the club and the sport itself is that “people of all ages and abilities can play.� Like any fast paced team sport there are obvious cardiovascular benefits, but volleyball will also improve arm and leg strength, as well as basic hand-eye coordination. Unlike some other team sports, you don’t need to purchase specific equipment to play. “You basically need t-shirt, sneakers and shorts and you’re set,� says Howarth. The club runs leagues for members’ teams to compete against each other, in beginner, intermediate and advanced divisions. For some members it’s purely social, but for the more competitive teams, the club sponsors them to compete in national United States Association of Volleyball tournaments. The Richmond Volleyball Club also organizes indoor tournaments in Richmond, such as the Monument City Classic hosted by Sports Backers at the Greater Richmond Convention Center this past February. Howarth says the events “have become very well respected and very well known.� For example, the Monument City Classic attracted 184 teams from all over the

Fencing

Howarth: “People of all ages and abilities can play.�

Photo | Mark Burch

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If you’re looking for an individual winter sport, then fencing could be the way to go. Tom Lucente of Richmond Fencing Club says new fencers “typically see an improvement in their cardio and stamina,� but the specific footwork required makes fencing “pretty intensive for your legs, so they’ll see muscular benefits to their thighs and calves as well.� Lucente says this is because of the way fencers stand. “It’s a group of muscles that isn’t commonly used. Usually those first few

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classes, people are learning how to stand and how to move up and down, because fencing is a linear sport that takes place on a long narrow strip so there’s not a lot of lateral movement.� The club fences with all three fencing weapons: foil, ÊpÊe and sabre. Equipment is provided for beginners, with the exception of a $10 glove, and they can sign up for an eight week course of one hour classes where they’ll receive instruction from the club’s coaches, including internationally recognized fencer Jeff Swinton. The more competitive members will practice about eight hours a

week, in part to stay sharp for competitions like the US Fencing Association Division I/Veterans North American Cup, which Sports Backers is helping to organize at the Greater Richmond Convention Center from December 7-9. Lucente will be competing, as will his wife and other coaches from Richmond Fencing Club, but the club itself is open to anyone. “We’ve had fencers as young as six and fencers in their 70s,� says Lucente. “So everybody can fence to their own ability. Anyone can join and they’ll have a good time with it.� SBQ

“Everybody can fence to their own ability. Anyone can join and they’ll have a good time with it.�

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WINTER Gear on the Go

STYLE

by Mike Fonseca

Winter is here, so I think that means no more exercise until spring. It’s cold for goodness sake. There must be something that can help me deal with this. It turns out there is. Here are five products that can make your winter workout more enjoyable.

As we all know, the iPod figures prominently in most people’s workout routine. Here are two gadgets that make it easier to deal with your music. The Timex Ironman Icontrol is a sports watch that acts as a wireless remote control for the iPod. This is a stylish watch that allows you to adjust the volume, play, pause and move through your tracks. Icontrol works with the video iPod and the Nano. What’s up, Dick Tracy? Second, the H2o Audio Outdoor Sport Integration System (SISTM) contains a universal locking plate that allows you to mount the iPod case to a bike or belt clip. This makes for a quick transfer for most indoor or outdoor sports. When you are done geeking, start worrying about what to wear outside to

Okay maybe you have decided that you are

make yourself comfortable. New Bal-

not going to brave the cold, but stick to the

ance offers the Tempo Top Long

old treadmill. Check out the Asics Gel

Sleeve performance top for both men

Treadmill Shoe, a

and women. They use a “Lightning Dry”

lightweight running

polyester knit that helps pull moisture

shoe

away from the body to keep you dry. Spe-

specifically for the in-

cially designed seams help prevent chaf-

door male or female

ing. I for one could do without chafing

treadmill

while running or biking.

Aside

designed

form

lightweight,

runner. being these

shoes reduce shock on a stable surface. After you have the top covered you

Cool system. ClimaCool combines

have to have something at least as

fabrics together to both conduct

high tech for the bottom. Adidas car-

moisture and heat away from the

ries a variety of pants and tights for

body in conjunction with strategi-

both sexes that use their Clima

cally placed vents.

I hate to say it, but now I’m not sure if I have an excuse to be lazy this winter. How about you?

28 | SBQn o w . c o m

M O T I VAT I O N

To say that Grandison Burnside, 35, is a dedicated triathlete is a major understatement. She finds time to train for triathlons despite having three children under 6 years old. This year she will run two marathons, compete in an Ironman triathlon, a half Ironman and then throw in a couple of 10K races for good measure. She also founded an organization called TRIgirls in 2005, and continues to help nearly 100 women train for their own competitions. Even having a newborn baby didn’t slow her down—well, maybe a little. When her son, Hayes, was just seven weeks old, Burnside participated in a half Ironman, and the little guy cost her about 10 minutes on her race time. “I’m probably the first person ever to pump breast milk in the transition area,” Burnside says. A triathlon involves biking, swimming and running. The transition area is the place where the athlete quickly changes from one mode to the next. After swimming, the athlete typically dries off her feet, changes into bike shoes, puts on a helmet and perhaps sunglasses and then jumps onto her bike. Professional competitors can achieve this in under a Photo | DavidBlake.com

minute. With the expressing milk time, Burnside took about 10 minutes. “I started TRIgirls because people were amazed that a woman with small children can find time to do this,” Burnside says. “My friends would wonder how on Earth I was able to do something like this. They began to think, if Grandison can do this, then surely I can.” Indeed, many other women with small children have joined in competitions through TRIgirls training, and have been equally amazed at their own accomplishments. Jonah Holland, 34, started training in 2002 when her daughter was two years old. She now has a three-year-old and a six-year-old. “The reason I joined this group is that I would never take on these challenges by myself,” she says. “We really inspire each other.” Holland participated in the Eagleman Ironman 70.3 (1.2-mile swim, 56mile bike, 13.1-mile run) in June. She finished it in 7:30:06. “Most TRIgirls would finish a half Ironman in six hours or six hours, 30 minutes,” Holland says. “But other than a 16-mile training run, I had never run more than a 10k. I had never run a half marathon before, so this was huge for me.” Holland competed in another race in July and one in September. “An interesting offshoot of all of this is that I have struggled with my weight my whole life,”

Holland says. “I still struggle with it, but that is one of the reasons I do this—so I can kind of get the upper hand on it.” Holland and 11 other team members will participate in the Ironman Florida in Panama City Nov. 3. An Ironman involves swimming 2.4 miles, biking 112 miles and running a marathon—26.2 miles. Athletes have 17 hours to complete this grueling feat. There are 21 qualifying Ironman Triathlons around the world. Burnside completed the Ironman Switzerland in 2001 and 2003. In 2002, she had a baby. Burnside began TRIgirls by sending out e-mails to about 25 friends and friends of friends. She is a USA Triathlon Association certified coach and so is her husband, Mark. He helps the group with off-season training, which involves indoor cycling and strength training at his gym—Maramarc Fitness.

“ “

TRIgirl training offers daily prescribed online training and three coached group workouts per week. There are sprint and Olympic distance triathlons and there are Ironman and half Ironman programs that triathletes can register for. The season for triathletes is centered around their “A” race for the year. All of their training is planned around it. Susie Leahy, 40, typically works out with the group three times a week, then checks TRIgirltraining.com for other training groups she can join. She moved to Richmond last summer and decided this would be the thing to do to mark her 40th year. She is excited about the Ironman Florida. “One of my good friends did it four years ago, and I thought I would never do something like this, but I’ve got something to celebrate—living 40 years.”SBQ

The reason I joined this group is that I would never take on these challenges by myself, she [Holland]says.

” ”

We really inspire each other.

SBQn o w . c o m | 29

Upcoming Events

Featured in this issue:

Health Alpha-1

www.alphaone.org

Commonwealth Sports Medicine

804.270.7750

PITAIYO

804.840.8547

James River Physical Therapy

804.330.0936

Progress Physical Therapy

804.270.7754

Physical Therapy Solutions

804.569.1787

Richmond Dietetic Association www.richmonddieteticassociation.org

US Fencing Association I/Veteran North American Cup Nov. 3-4 Nov. 10 Nov. 10 Nov. 16-17

Capital Fall Classic Soccer Tournament SunTrust Richmond Marathon & NTELOS 8k VHSL State Cheerleading Competition (Siegel Center) VHSL Volleyball State Championships (Siegel Center)

Dec. 7-9 US Fencing Association Division I/Veteran North American Cup (GRCC) Dec. 8-9 Virginia Flag Football Association State Tournament (Dorey Park) Dec. 15-16 Sports Backers Indoor Field Hockey Qualifer (GRCC) Dec. 26 Registration opens for the 2008 Ukrop's Monument Avenue 10k and YMCA 10k Training Team 2 0 0 8 Jan. 24-26 Eastern Synchronized Skating Sectional Championships (Richmond Coliseum) Jan. 26 Ukrop’s Monument Avenue YMCA 10K Training Team Start (Metro Richmond YMCAs)

VHSL Volleyball State Championships

West End Orthopaedic Clinic

www.weoc.com

Resources 3Sports

804.288.4000

Carytown Bicycle Company

804.440.BIKE

Elite Fitness Systems

804.794.3200

Fitness Solutions

804.755.8708

Kroger

www.kroger.com

The Links at Glen Allen

804.726.4663

Pappa John’s

www.papjohns.com

The Presidential Court Club

804.381.1602

Road Runner Running Store

804.353.8365

Rowlett’s Bicycles

804.353.4489

Team in Training

www.teamintraining.org/va

Workout/Fitness Clubs ACAC Fitness

804.378.1600

Acceleration Richmond

804.545.3278

Bikram Yoga

bikramyogarichmond.com

Cool Springs

804.746.0801

CrossFit RVA

info@crossfitrva.com

Endorphin Fitness

www.endorfinfitness.com

Mike’s Olympic Gym

804.746.5022

Richmond Fencing Club

804.622.3655

Richmond Volleyball Club

804.358.3000

TRIgirls.org

www.trigirltraining.com

The Weight Room

804.422.0200

Weinstein JCC

804.285.6500

YMCA

www.ymcarichmond.org

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