SUMMER 2007 | $5.00
INCREASE SPEED WITH RESISTANCE EQUIPMENT
WOMEN’S TRI-FITNESS WORLD CHALLENGE & FALL CHALLENGE
BREEZY BEACH BLAST FUN IN THE SUN
FIT FRIENDS FOREVER TRAININg TOgETHER
MID-LIFE MADNESS
BEAT HORMONAL UPHEAvAL
SUPERMARKET SAVVY
NAvIgATINg THROUgH THE FOOD JUNgLE
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SCHEDULE: Friday, July 13 – 9:00 AM Grace & Physique Lance Burton Theater Friday, July 13 – 5:00 PM Children’s Fitness Challenge
(Sponsored by The Rock Foundation)
Friday, July 13 – 6:00 PM Obstacle Course & Shuttle Run Liberty H.S Saturday, July 14 – 10:00 AM Routines, Box, Bench Lance Burton Theater Sunday, July 15 – 10:00 AM Awards Lance Burton Theater
Athletes Register Online: www.womenstrifitness.com For Information: 813-263-2779 4VQQPSU 5IF 3PDL 'PVOEBUJPO
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table of contents SUMMER 2007
AROUND THE WTF | PG 16
OBSTACLE COURSE | PG 32
MOCC CHALLENGE | PG 52
WILLIE THOMAS | PG 55
CHILDREN’S FITNESS CHALLENGE | PG 56
features
health & beauty
updates
training
misc
25 43 61 64 69 80 82
23 Calling Dr. Z 79 The Right Shoe 91 Facials
50 Obstacle Course Update 84 Welcome New Faces 87 MOCC Update
73 Defining Delts 76 Buffed Behind
8 12 16 42 68
2006 Women’s Tri-Fitness World Challenge 2006 Fall Challenge Incrase Speed Fit Friends Forever Breezy Beach Supermarket Savvy Mid-life Madness
events
Message From The Editor WTF Poem Around the WTF The Rock Founation Dave Maus Foundation
SUMMER 2007 | $5.00
INCREASE SPEED WITH RESISTANCE EQUIPMENT
inspiration
WOMEN’S TRI-FITNESS WORLD CHALLENGE & FALL CHALLENGE
subscribe to our FREE online edition at
BREEZY BEACH BLAST FUN IN THE SUN
FIT FRIENDS FOREVER
www.wtfmag.com
11 Cover Girl 55 Willie Thomas 58 Secret To My Success
SECRET TO MY SUCCESS | PG 58
TRAININg TOgETHER
MID-LIFE MADNESS
BEAT HORMONAL UPHEAvAL
SUPERMARKET SAVVY
26 32 36 40 43 48 52 56
2006 World - Grace & Physique 2006 World - Obstacle Course 2006 World - Fitness Routines 2006 World - Fitness Skills Fall Challenge Mini Challenges 2006 MOCC Challenges Children’s Fitness Challenges
Cover Credits Cover Models: Dr. Ida Allen Photographer: Ed Johnston/Split-Vison Photography Cover Design: Claudia Cokis Clothing: Nike
NAvIgATINg THROUgH THE FOOD JUNgLE
www.womenstri-fitness.com
INCREASE SPEED | PG 61
BREEZY BEACH | PG 69
DEFINING DELTS | PG 73
BUFFED BEHIND | PG 76
THE RIGHT SHOE | PG 79
SUPERMARKET SAVVY | PG 80
Women’s Tri-Fitness Magazine
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%FBS 3FBEFST As we get ready for our 10th Anniversary Event, I look back and see how the Women’s TriFitness organization has expanded. It started as a Women’s Event in 1997 where women were able to challenge themselves in an extreme fitness event which combined intense exercise with proper nutrition. During the past 10 years, the average age of the competitor has risen, and we now see many women in their forties and fifties competing. We now see many women comMESSAGE FROM peting who are in their thirties and have two or THE EDITOR three children. Those who aren’t mothers are often teachers or health professionals (doctors, nurses, therapists, personal trainers, etc.) thus providing positive influence on others around them, especially children. But, is that enough? No, there is an obvious problem/epidemic facing American children. Obesity is the largest health problem facing children today, with approximately 15% of American children aged 6 to 19 already overweight. Much more than an aesthetic issue, childhood obesity is a major health problem. In addition, a growing wave of obesity among children is helping fuel a parallel epidemic in the rate of diabetes. Also,
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it is known obese children may have greater difficulty with high blood pressure, high cholesterol levels, orthopaedic problems, sleeping habits, as well as self-esteem and peer relationships. Thus, the Children’s Fitness Challenge was established with a foundation based on dedication to health, fitness, and the competitive spirit. With the support of foundations such as The Rock Foundation and The David Maus Foundation as well as nationally known sponsors, organizations, athletic and health professionals, we will promote a children’s sporting event where children can challenge themselves, and where every child is a winner. So, make the Tri-Fitness a family affair! Men, come challenge yourself in the Men’s Obstacle Course Challenge and bring the children to the Children’s Fitness Challenge. Make health and fitness a part of your life. Add years to your life and life to your years and embrace the WTF mantra –“Wish, Train, Fulfill!� Sincerely,
Al Rosen President, Women’s Tri-Fitness
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the ultimate fitness challenge
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Editor - in - Chief Alan Rosen Managing Editor Daniel Brienza Assistant Editor Laura Leder Dir. Business Operations Geoffrey Mosher
Anne Boyko Ed Johnston Marianne Johnston Stephanie LaVigne James Lowe Thomas Oed Lewis Naylor Tim Rickman Rick Schaff Bernadette Schimnowski Dick Smith Carl Thygesen Mark Usciak David Winterhalter
$3&"5*7& Director of Design Claudia Cokis Graphic Layout Claudia Cokis Graphic Design Claudia Cokis Valtressa Washington
Head Photographer Ed Johnston Photo Editor Bernadette Schimnowski Web Designer Daniel Brienza Video Productions Daniel Breinza
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advertise with us! 8): 1"35/&3 8*5) 80.&/m4 53* '*5/&44 You’ll be supporting women’s sports, health & fitness. You’ll be reaching educated, affluent, health-minded, men & women, ages 18-45, with an average disposable income of $50,000/year.
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Bill Davison Laura Leder Al Rosen Jennifer Rosen Bernadette Schimnowski Mimi Zumwalt, M.D.
The best value in magazine advertising - just check our rates!
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Your company logo displayed on our high-traffic websites
Marketing Manager Lindsey Rosen V.P. of Promotions Tonga Fifita Senior Promotions Manager Dick Smith V.P. of Advertising Stephanie Rosen
.&%*$"- %*3&$503 Mimi Zuwalt, M.D.
Your company banner displayed at Women’s Tri-Fitness Events Your ads available in our new FREE Online Edition for years! Your VIDEO Commercial on the NEW Tri-Fitness TV exclusive Online Video broadcasts, potentially reaching millions!
for advertising: call 813.263.2779 www.wtfmag.com
www.womenstri-fitness.com Women’s Tri-Fitness Magazine
covergirl
Dr. Ida Allen
Age: 29 Home town: Rhinelander, Wisconsin Family: My soul mate and husband Dr. Jerod Bergman and I have a 3 year old son Aden, and one on the way (due in September). Education and Career: I am currently working as a Doctor of Chiropractic with a Clinical Nutrition emphasis. My husband and I own and operate Advanced Health Natural Health Improvement Center. My 2 sisters and I started an original natural “take and make” food franchise called “Entrees” which will be spanning the US very soon! Hobbies: I’m an information junkie! I love to read up on the latest nutritional and natural health studies and stats. I also enjoy writing wellness columns/articles. Did you have fun shooting the cover? I was actually quite nervous...there were several Tri-Fitness girls around getting ready for a competition that day, and they all made me feel very comfortable. Also Ed Johnston (the photographer) and his wife, Marianne, were wonderful with helping me maintain my confidence and stay relaxed. What do you like best about WTF events? It’s just so much fun to get together with a bunch of powerful women with similar goals and motivations and truly get along, and then have a blast competing WITH instead of against each other. It’s also fun to watch everyone be “girlie” for the grace and physique round and then see the transformation to (as Al would say) GI Jane.
Wish, Train, Fulfill!
-Dr. Ida Allen
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Jennifer Rosen – 2004 WTF World Champion
Sandra Augustin – 2005 WTF World Champion.
Gina Oakes – 2002 WTF World Champaion 12
Patience is a person’s greatest virtue, Or so the saying goes. A tri-fit athlete must have said it For this athlete surely knows That in this tri-fit sport of ours Discouragement runs high; And at times the very best will find This virtue’s passed us by. When hands are ripped and throbbing, When every muscle’s sore Can this athlete still have patience To limp in for more? When you’ve lost old moves you use to do, And progress seems so slow. Can you still have faith in better days And not feel sad and low? Can you admit you’re frightened, Yet not give into fear? Can you conquer pain, frustration, And often even tears? When someone else does something You’ve tried so long to do Can your really feel glad for them Or just pity for you? And when success seems far away Your efforts all in vain, Can you force yourself to wear a smile And disregard the pain? If despite the tribulations You can say, “I won’t give in!� Maybe some day you’ll discover That it’s now your time to win.
Women’s Tri-Fitness (WTF) & Men’s Obstacle Course (MOCC) Boot Camp 5BNQB 'MPSJEB
Sylvia Ferrero – 2003 WTF World Champion
A Tri-Fitness Athlete
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Coming to Atlanta
Southern States Ultimate Fitness Challenges 4FQUFNCFS Come Learn the Obstacle Course and Fitness Skills Camp for Adults with a Mini Competition
Let’s Get You Ready For The National Fall Challenge in Tampa, FL – Nov. 10-11, 2007 CHILDREN’S FITNESS CHALLENGE
MEN’S ULTIMATE FITNESS CHALLENGE
www.childrensfitnesschallenge.com (Free for Children 3 to 12!!)
www.theultimatefitnesschallenge.com
Schedule
WOMEN’S TRI-FITNESS CHALLENGE www.womenstrifitness.com
10:00 AM Life University Football Field – Obstacle Course Training 11:00 AM Obstacle Course 11:30 AM Obstacle Course Run Through for Novices 12:00 PM Children’s Fitness Challenge 1:30 PM Midtown Athletic Club Fitness Skills Technique 2:00 PM Box Jumps
2:20 2:45 3:00 Fee:
PM Bench Press PM Shuttle Run PM Scoring & review of events Adults $125 Children – FREE
Register Online at www.womenstrifitness.com
National Hotline: 813-263-2779 Local Information: 770-859-9579 4QPOTPSFE #Z
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www.djrockfoundation.org
Our mission at The Rock Foundation is to create a
platform of hope and possibility for children nationwide by providing programs designed to enrich and empower the lives and self-esteem of under-served, at-risk youth and children hospitalized for medical disabilities, disorders and illnesses. The Rock Foundation is committed to providing opportunities and programs that empower and enrich the lives of children ranging frominfancy to twenty-two years of age. • The Rock’s Toy Chest, the foundation’s flagship in-patient children’s hospital program in select children’s hospitals nationwide. Toy Chest items are customized to fulfill children’s needs and wishes. The program thrives on generous in-kind, corporate and private donations. Such a contribution makes a difference in the lives of these hospitalized children by building their self-esteem, creating hope and exhibiting that recovery is possible. The Toy Chest program is currently active in Boston, Los Angeles and Miami. Our goal is to expand the program in additional cities throughout the country. National Children’s Fitness Challenge: The Rock Foundation is an advocate for physical fitness. We believe that childhood fitness routines are not only imperative for curbing childhood obesity, but that an active lifestyle creates self-confidence and teaches children the important life lessons of setting goals, facing challenges, overcoming obstacles, and realizing accomplishments.
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World Challenge at the Monte Carlo Resort & Casino
On July 29, 2007, friends and supporters of Dwayne and Dany Johnson will be attending The Rock Celebrity Gala in Malibu Beach, California to support The Rock Foundation. The Dwayne Johnson Rock Foundation creates a platform of hope and possibility for children nationwide by providing programs designed to enrich and empower the lives and self-esteem of under-served, at-risk youth and children hospitalized for medical disabilities, disorders and illnesses. The goal is to make every child smile. The
Viva Las Vegas! The Women’s Tri-Fitness and Men’s Obstacle Course Challenge is back in Las Vegas for its 10th Anniversary Event. This will be the 7th year the event is held at the magnificent Monte Carlo Resort & Casino. Over the past 10 years, events have been held in: Tampa, St. Petersburg Beach, Clearwater Beach, Miami Beach, Orlando (FL); Washington, D.C.; Hermosa Beach, Orange County (CA); Lancaster (PA), Dallas, Atlanta and the official home of the Tri-Fitness World Challenge – Las Vegas, the entertainment capital of the world! Athletes will scale a 10-foot wall, 15-foot cargo net as they race through a 160 yard obstacle course. In addition, they will run, jump and bench press their way through the Fitness Skills event. Female athletes may elect to participate in the choreographed Fitness Routine as well as the Grace & Physique event where you can witness amazing physiques which are a natural by-product of their intense workouts and proper nutrition. So, what are you waiting for? Come join us July 12-15 and be a part of the Women’s Tri-Fitness and Men’s Obstacle Course Challenge events!
The Gala in Malibu will allow adults and their children to brave the obstacle course. Only time will tell who is the most athletic! Does “The Rock� Dwayne Johnson still have the speed and endurance when he did as #94 of the Miami Hurricanes national champion football team? Only time will tell! Support The Rock Foundation by contacting Katie Kornfield at www.djrockfoundation.org.
5SJ 'JUOFTT $BNQT Learn the obstacle course and fitness skills the authentic and safe way! Training camps are held weekly in Tampa plus recently, promoter Al Rosen has expanded them to different areas. In April 2007, camps were held in Lancaster, Pennsylvania and Atlanta, Georgia. Contact the Tri-Fitness office trifitman@aol.com to obtain additional information. Also see www.womenstrifitness.com for updates.
$IJMESFOmT 'JUOFTT $IBMMFOHF Sponsored by The Rock Foundation, the Children’s Fitness Challenge is a grass roots program which will enable children to eventually conquer the adult challenges (WTF & MOCC). It was established as a series of children’s athletic competitions that are original, inspiring and to promote self-esteem. It is a sporting event with a foundation based on dedication to health, fitness, and the competitive spirit; and an event which embodies a realistic, attainable level of athleticism. In 2006, Al Rosen announced the appointment of Bernadette Schimnowski as Director of the Children’s Fitness Challenge. “We welcome any child who wishes to challenge themselves and the obstacle course. The only prerequisite is the child must bring a smile,� states Bernadette.
Atlanta, GA Tri-Fitness Camp
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Lancaster, PA Tri-Fitness Camp
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Women’s Tri-Fitness
Women’s Tri-Fitness "UMBOUB $'$
Take Me Out To The Ballgame
On April 29, 2007, Brennan Johnston ran the obstacle course as he participated in the Children’s Fitness Challenge in Atlanta. What makes Brennan incredible is the following: in mid January, Brennan suffered a broken femur playing soccer. After developing compartment syndrome and enduring five surgeries, Brennan had to have his lower leg amputated on January 24. “Needless to say, it was the most difficult thing I’ve experience as a person/parent, essentially having no control over the situation and watching my son endure someone else’s mistake. The Tri-Fitness event was everything my fiancée Julie (WTF competitor) described. I now share her enthusiasm for wanting to compete and we look forward to making it a family event. But, the BEST part of it was watching Brennan get back to being a kid again just 12 weeks after his accident! To watch him run, jump, laugh and have fun was an absolute blessing! Thanks for providing one of the best fitness experiences available to everyone,” stated Brian Johnston. No – thankyou Brennan Johnston for teaching us how to overcome obstacles. You are a CHAMPION!
Women’s Tri-Fitness athlete Connie Knott is not the only athlete in the family. Her husband, John Knott, plays for the Baltimore Orioles. After John was called up to the Orioles, wife Connie as well as the Women’s Tri-Fitness staff attended the game versus the Tampa Bay Devil Rays. It was only fitting John would win the game with a three run pitch hit homerun. Despite the loss, Tampa Bay Devil Ray hitting instructor, former 10 year major leaguer and friend of the Tri-Fitness, Steve Henderson had good things to say about the Tri-Fitness athletes. “Hendu” said to Bernadette: “I am glad Al Rosen is working with all the women athletes because he was too hard on us baseball players – although he got us into the best shape of our lives. It’s easy to understand why the girls look so good and perform so well!”
4UJMM (PJOH 4USPOH In 1999, Espre deKor wrote and recorded the official Women’s Tri-Fitness song, “Tri-Fitness Queen.” Christopher and Pete are mainstays on the beaches of the West Gulf Coast of Florida. Wherever there is a great sunset view, you might find Espre deKor and their fantastic music. Check out Shephards on Clearwater Beach or Ricky T’s on St. Petersburg Beach among the many places they play. Recently, Al Rosen & Bernadette Schimnowski ran into their old friends at Cadillac Jack’s in St. Pete. Listen for “Tri-Fit Queen” blasting from the sound system in the Lance Burton Theatre when the athletes walk on stage in Las Vegas in July! Thank you, Chris and Pete for your friendship and music throughout the years!
.JTMFE Women’s Tri-Fitness photographer Rick Schaff has published a book called Misled - A Revolutionary Guide to Well Being. Rick has photographed fitness models and bodybuilders for all the major publications as well as Gold’s Gym, Weider Nutrition, Met-Rx, etc. Recently, Rick visited the Amazon where he was apparently misled – see picture as he allowed an Anaconda to wrap around his neck!
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The Rock replaces Mickey with Disney If there is one thing we love, it is up and coming movie stars. In the case of Dwayne “The Rock” Johnson, he may be the next action hero, replacing past heroes like Bruce Willis, Sylvester Stallone and Arnold Schwarzenegger. Johnson is so comfortable with being in front of a camera that his possible roles could be endless. This fall, Dwayne’s first Disney film, The Game Plan, premiers. The Game Plan tells the story of a rugged, superstar quarterback, Joe Kingman (Dwayne Johnson), whose Boston-based team is chasing a championship. As a serial bachelor, Kingman is living the ultimate fantasy: he’s rich, famous and is the life of the party. But this dream is suddenly sacked when he discovers the 7-year old daughter he never knew he had – the product of a last fling before parting ways with his young wife. Now, during the most important time of his career, he must figure how to juggle his parties, practices and dates now with his daughter’s ballet classes, bedtime stories and dolls. Despite the often hilarious misadventures that come with being a new father, Joe discovers that there’s more to life than money, endorsements and thousands of adoring fans – the only thing that matters is the love and care of one very special small fan.
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Women’s Tri-Fitness
Women’s Tri-Fitness
World Wrestling Entertainment & the Women’s Tri-Fitness • WWE champion, Ric Flair is married to Tiffany Vandermark. Tiffany won her age division at the 1999 Battle By The Bay Event. In addition, she was instrumental in the development of the Women’s Tri-Fitness (WTF) in 1997.
Natural Muscle
• 2004 WTF World Champion Jennifer Rosen is the God Daughter of Rocky “Soulmanâ€? Johnson, former WWF (now WWE) World Tag Team Champion (1983)
The Tri-Fitness would like to give a special thank you to Debbie Baigre, editor in chief of Natural Muscle Magazine. Every Tri-Fitness event over the last 10 years has been featured in this magazine. Debbie has been a judge at many of the events.
• Tonga Fifita, aka Haku of the WWE is the Vice-President of the Women’s Tri-Fitness. WWE superstar Hulk Hogan referred to Haku as one of the toughest and feared wrestlers of all time! • WWE diva Torrie Wilson was the Grace & Physique champion at the 1998 WTF World Challenge in Tampa, Florida. • In 1998, Chicago’s Lisa Marie Varon was a top ten overall finalist at the 1998 WTF World Challenge. She (known as Victoria) is now the two time WWE Women’s World champion. • In 1979 WTF President Al Rosen wrestled in the Polynesian Islands for promoter High Chief Peter Maivia. The Samoan High Chief was considered one of the top wrestlers in the WWF (now WWE) in the 70’s. He was also the grandfather of The Rock and considered one of the toughest men in the world. • Dwayne Johnson, aka The Rock, is considered the most electrifying wrestlers in WWE history. He is an advocate of physical fitness and is the National Spokesperson for the Women’s Tri-Fitness. • Former WWF World Champion (1971) Pedro Morales is a Women’s Tri-Fitness fan. The first Puerto Rican world champion was amigos with WTF President Al Rosen’s dad (the late George Rosen). Morales was inducted into the WWE Hall of Fame in 1995. • WWE wrestler Diamond Dallas Page authored the book, “Yoga for Regular Guysâ€? featuring WTF athlete Jennifer Aaron and Men’s Obstacle Course athlete Dr. Craig Aaron. • WTF President and Founder Al Rosen was the owner of the Boddy Shoppe Gym and Fitness Center (opened in 1977) in Tampa, Florida. During the gym’s 28 year history, the following WWE stars worked out there: Rocky Johnson, The Rock, Haku, Ric Flair, Pedro Morales, Peter Maivia, Guerrero Family (Hector, Chavo, Eddie), Hercules Hernandez, Davey Boy Smith, Dynamite Kid, Scott McGhee, Les Thornton, Geoff Portz, Gordon Nelson, Jim Niedhart, Hillbilly Jim, The Bushwhackers (Butch Miller and Luke Williams), Steve Kiern, Superstar Billy Graham, Mr. Fuji, Lex Luger, Muto, Don Muraco, Jimmy “Superflyâ€? Snuka, Tony Atlas, Hans Schroeder, Angelo Mosca, Mr. Saito, Sakarada, Arn Anderson, Siva Afi, Barry Windham and many others. When questioned about the Boddy Shoppe, Rosen replied, “What happened at the Boddy Shoppe stayed at the Boddy Shoppe and thank God those walls couldn’t talk!â€?
Ric Flair and wife Tiffany Vandermark
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Al Rosen and Victoria of WWE
The Rock with dad, Rocky Johnson
Jennifer Rosen & Tonga Fifita, aka Haku Tonga Fifita, aka Haku
53* '*5 57 Are you looking for new workouts and nutritional guidance? Do you want to see for yourself the fitness routines and obstacle course events, plus interviews with fitness athletes? All you have to do is go to www.trifittv.com! Join our host Jennifer Rosen as we will bring you new entertaining and informative shows each month!
www.trifittv.com
0YZHFO .BHB[JOF Congratulations to Stacey Kennedy on being appointed Editor in Chief of Oxygen Magazine and to Allison Morehouse, new fitness editor. Additional congratulations to Alicia Rewega who is the new Editor in Chief of Clean Eating Magazine. During the last 10 years, Robert Kennedy’s Oxygen Magazine has provided coverage of the Women’s TriFitness Events. In addition, many of our women have appeared as cover models and as fitness experts.
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by Mimi Zumwalt, M.D. Photo by Tim Rickman
Dr Z, recently I sprained my ankle in a fitness show and continued to have problems, so I went to my doctor to have it checked out. He sent me to a specialist who looked at the MRI, told me my ligaments were “shot” and that he could fix it by heating it up with a special tool in the operating room. I was wondering what you thought about this procedure since I haven’t heard about it. I am really reluctant to have surgery. Will my ankle heal all right and will I be able to compete like I did before? - Anne from Pennsylvania
A
Anne, having sprained my ankle multiple times myself, I can relate to your concerns. First of all, I usually advise my patients that it’s best to avoid surgery for as long as you can. Your body is remarkable because it can heal itself from minor injuries with relative rest and physical rehabilitation. Time is crucial and watchful waiting is the best recourse – anywhere from a couple of weeks to a couple of months – to see if there is improvement. To make sure you don’t damage your ankle more, maintain your range of motion so the joint doesn’t get stiff. If, after several days, it’s not as painful as when you first injured it, use athletic tape and/or wear a brace for training. Increase your activities, especially impact maneuvers, gradually until you are pain free. Progress to strengthening exercises as much as you can tolerate. Seek a qualified trainer or therapist to guide you with proceeding to sports-specific drills. If you’re not improving within a week to ten days, consult an orthopedic/sports surgeon. Since you want to get back into competition, surgery would be the next course of action for torn ligaments. This type of procedure can be performed at a later time if you’re still having a “weak” ankle despite a full course of conservative treatment.
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Officical Team Providers for the Lubbock Cotton King's Professional Hockey Team
Additionally, there’s a big difference between suturing a structure back together and using a hot temperature device to shrink damaged tissue. Even though repaired ligaments tend to stretch out over time after initial healing, the heat-treated ones seem to stretch out much more. Eventually they no longer serve their original purpose of stabilizing joints. So be careful if and when you decide to choose a surgical procedure for your torn ankle ligaments.
Q A
Dr Z, I’m afraid I’ve done something to my biceps because it’s really sore at the front of my elbow. I was trying to keep a heavy object from falling while I was moving some furniture and I felt something pull, not pop, just pain. Now it’s hard for me to lift weights – especially curls. I can’t even pick up my gallon of water without wincing. I feel like a wimp – can you give me some hints on what I should to next? I want to train for the next MOCC competition, but it’s difficult for me to climb or do pull-ups. I’m really frustrated right now … Big Daddy in Tampa Big Daddy, it sounds like you may have strained or partially torn your biceps tendon at the elbow. When someone tears the biceps from the shoulder, they end up having a big bulge in their arm. Usually these injuries don’t require surgery for reattachment. Functional limitation is typically minimal – primarily there is some shoulder stiffness and weakness which will respond nicely to physical therapy rehab. If you don’t have this “popeye muscle” then you should really be careful since complete rupture at the elbow would leave your arm weak, especially when you turn or twist something (door knob, jar lid, screwdriver). Partial tears can heal by themselves, but you’ll have to modify the way you lift things. You should minimize using your forearm in positions with an open hand/palm up when you workout with weights. Instead of doing preacher curls, do hammer curls or reverse grip curls, using lighter weights and higher reps. Wait at least four to six weeks before trying any regular curls so your tendon has a chance to heal. If you’re really concerned and not getting better within a couple of weeks, go to your doctor for an MRI to see if the biceps is completely torn. If so, you may end up needing surgical repair to have a better chance of getting your elbow bending strength back. Hope this helps and in the meantime, try to be patient, otherwise you’ll end up as a patient in the operating room! 23
Las Vegas WTF World Challenge
In Las Vegas what happens there is sometimes better left there, but not when it comes to the Women’s Tri-Fitness World Challenge. With an obstacle course designed to test the outer limits of human strength, speed, agility, and endurance the word is out – some of the finest athletes from around the globe were at this year’s ultimate fitness challenge. Here’s what some of them had to say – “It seems like every show gets better and better! I am so proud to be a part of this sport.” – Kristi Goldsholle, Florida “There is nobody who promotes and puts on events like this that can touch this man (Al Rosen). He works tirelessly to keep the competition respected, timely, efficient.” – Chris Snook, California
“Thanks for everything Al – without you the WTF would not be such a success and so much fun!” – Jenny Chen-Edwards, California “You (Al) and the WTF have made such a positive impact on my life, words can’t describe how much it’s changed my life.” – Amy Pierce, Florida From the president and founder, Al Rosen, “The World Challenge was a fantastic experience; accomplished athletes came to Las Vegas and challenged themselves and engaged in fierce competition. It is wonderful to see contestants, initially strangers at registration time, who, just three days later, are demonstrably hugging, laughing, and crying en masse as the song
“That’s What Friends Are For” echoes the conclusion of the competition. Emails arrive from all over the world declaring love for the camaraderie and sense of family that our events embody and create.” Held at the Monte Carlo Resort & Casino July 7-9, 155 athletes from 41 states, Canada, New Zealand, Germany and England competed in the array of events. An athlete may opt for a particular event or all of them: Grace & Physique, Obstacle Course, Fitness Skills or Fitness Routine. To qualify though, the Overall Tri-Fitness winner must participate in all four. The Dual Optional winner must compete in the Obstacle Course and Fitness Skills with Grace & Physique as an optional choice; the Fitness Routine is not required.
RESULTS TRI-FITNESS OVERALL (All 4 events) 1) Jenny Williams 2) Brandy Goddard 3) Kimberly Stroup 4) Lisa Thomas 5) Amy Perry 6) Tina Durkin 7) Ida Allen 8) Sherlyn Roy 9) Jennifer Santich 10) Caroline Portugal
24
DUAL OPTIONAL OVERALL (G&P, OC, Skills) 1) Jenny Williams 2) Lisa Thomas 3) Heidi Charest 4) Kimberly Stroup 5) Brandy Goddard 6) Amy Perry 7) Ida Allen 8) Tina Durkin 9) Jackie Shanley 10) Amy Pierce
DUAL FITNESS OVERALL (OC & Skills) 1) Jenny Williams 2) Heidi Charest 3) Lisa Thomas 4) Brandy Goddard 5) Lois Olney 6) Tonia D’Anna 7) Fausta Reyes 8) Monique Cruz 9) Amy Pierce 10) Kimberly Stroup
25
of the WTF athletes’s
1st Sherlyn Roy
4th Jenny Williams
Event is a byproduct
2nd Sandy Kanellos
pure commitment to disciplined, regular training.
3rd
5th Jen-Chen Edwards
Kimberly Stroup
Las Vegas Grace & Physique Event 26
The Grace & Physique
27
6th Place Lisa Thomas
7th Place Amy Perry
8th Place Dr. Ida Allen
9th Place Tina Durkin
10th Place Jackie Shanley
11th Place Heidi Charest
12th Place Brandy Goddard
13th Place Jennifer Santich
14th Place Amy Pierce
15th Place Kim Williams
16th Place Marianne Colon
17th Place Dione Miller
18th Place Gina Ellis
19th Place Melissa Lake
20th Place Andra Giacomi
21st Place Adriane Kulvinskas
22nd Place Susan Hoverson
23rd Place Lois Olney
24th Place Saran Dunmore
25th Place Mandy Magnuson
28
29
Fn: 056207-M7-AD-LAY Pu: 003007-M7-AD-LAY Document Page: #1 In Progress SHOW AD JUNE 2007 Full Page: Live: 7.5 x 10” Trim: 8 1/8 x 10 5/8” Bleed: 8 3/8 x 11 7/8” Layout: 06/13/07 rd/an App’d to Disk: 06/15/07 rd/an Type Suitcases: Futura Helvetica Colors: Process Black Process Cyan Process Magenta Process Yellow
REMOVE THIS INFO SLUG BEFORE RUNNING YOUR FILM IF NECESSARY.
26th Place Gretchen Ritter
27th Place Emily Nicholson
28th Place Kelly Decolati
29th Place Ife Nzerem
30th Place Tonia D’Anna
Results 1
Sherlyn Roy, California
11
Heidi Charest , Massachusetts
21
Adriane Kulvinskas, Florida
2
Sandy Kanellos, North Carolina
12
Brandy Goddard, Texas
22
Susan Hoverson, Oregon
3
Kimberly Stroup, Kansas
13
Jennifer Santich, California
23
Lois Olney, Pennsylvania
4
Jenny Williams, Texas
14
Amy Pierce, Florida
24
Saran Dunmore, Illinois
5
Jen-Chen Edwards, California
15
Kim Williams, Ohio
25
Mandy Magnuson, Florida Gretchen Ritter, California
6
Lisa Thomas, Massachusetts
16
Marianne Colon, Colorado
26
7
Amy Perry, California
17
Dione Miller, Florida
27
Emily Nicholson,Illinois
8
Ida Allen, Wisconsin
18
Gina Ellis, California
28
Kelly Decolati, Nevada
9
Tina Durkin, Ohio
19
Melissa Lake, Florida
29
Ife Nzerem, California
10
Jackie Shanley, Washington
20
Andra Giacomi, California
30
Tonia D’Anna, Florida
Dim the lights…put on romantic music…light a few candles…and pour a glass of the finest RTD 51. Nothing sets the mood quite like rock-hard biceps and chiseled abs…and RTD 51 is jam-packed with the highest quality proteins you need to achieve your fitness goals.* Like an aged bottle of the finest merlot - RTD 51 is in a class all by itself. Based on the original formula developed by a medical doctor, the Metamyosyn® VPR Protein Blend combines fast-acting whey protein with slow-acting casein to form a synergistic formula for helping build quality muscle and strength.* Next time you want to impress, go for the top shelf in sports nutrition and crack open a can of RTD 51. Guaranteed to get results! Available at fine health food stores, gyms, and wherever sports nutrition products are sold. For more information, call 1-800-55-METRX or visit www.met-rx.com ©2007 MET-Rx® USA, Inc. 056207rd *Results may vary. Use in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake. Varies with flavor. Jennifer Stano and Peter Putnum are paid endorsers of MET-Rx.
30
Women’s Tri-Fitness Magazine 31
The ReaL O.C! The Obstacle Course is 160 yards consisting of a
2nd
10 foot wall, running grid,
run, three 30 inch hurdles,
Amy Pierce
15 foot cargo net, shuttle
3rd
5th
steeple chase jump, under bar and over bar! any time under one minute is considered superior!
Lois Olney
Tonia D’Anna
1st Heidi Charest
Las Vegas Obstacle Course 32
bars, balance beam,
Jenny Williams
incline decline monkey
4th
Women’s Tri-Fitness Magazine 33
6th Place Caroline Portugal
16th Place Fausta Reyes
RESuLTS 1 2 3 4 5 6 34
Heidi Charest Jenny Williams Tonia D’Anna Amy Pierce Lois Olney Caroline Portugal
7th Place Jackie Shanley
17th Place Andrea Miranda
50.87 52.06 52.19 52.53 54 54.34
8th Place Lisa Thomas
18th Place Brittany Garcia
Massachusetts Texas Florida Florida Pennsylvania Florida
7 8 9 10 11 12
9th Place Kimberly Stroup
10th Place Amy Perry
19th Place Monique Cruz
20th Place Tina Durkin
Jackie Shanley Lisa Thomas Kimberly Stroup Amy Perry Saran Dunmore Adriane Kulvinskas
54.57 54.93 55.43 56.44 56.75 56.78
Washington Massachusetts Kansas California Illinois Florida
11th Place Saran Dunmore
12th Place Adriane Kulvinskas
21st Place Kristi Goldsholle
13 14 15 16 17 18
Brandy Goddard Gina Ellis Mandy Magnuson Fausta Reyes Andrea Miranda Brittany Garcia
57 57.1 57.21 57.47 57.55 57.72
13th Place Brandy Goddard
14th Place Gina Ellis
22nd Place Ida Allen
23rd Place Lisa Marie Garcia
Texas California Florida Virginia Virginia Florida
19 20 21 22 23 24
Monique Cruz Tina Durkin Kristi Goldsholle Ida Allen Lisa Marie Garcia Theresa Winterhalter
15th Place Mandy Magnuson
24th Place Theresa Winterhalter
58.65 58.69 59.1 59.22 59.72 59.72
California Ohio Florida Wisconsin Florida Georgia 35
3rd Place | Tiffany Rae
>>
Event is a byproduct of the WTF athletes’s pure commitment
4th Place | Jody Mickelsen
The Fitness Routine
to disciplined,
1
Brandy Goddard, Texas
2
Jennifer Santich, California
3
Tiffany Rae, Germany
4
Jodi Mickelsen, Idaho
5
Caroline Portugal, Florida
6
Sherlyn Roy, California
7
Kimberly Stroup, Kansas
8
Amy Perry, California
9
Tina Durkin, Ohio
10
Jenny Williams, Texas
11
Adriane Kulviinskas, Florida
12
Lisa Thomas, Massachusetts
13
Ida Allen, Wisconsin
14
Brittany Garcia, Florida
15
Jennifer Aaron, Georgia
16
Amy Pierce, Florida
17
Lois Olney, Pennsylvania
18
Rachel Reynolds, Idaho
19
Anne Groff, Pennsylvania
20
Emily Nicholson, Illinois
Las Vegas Fitness Routines
2nd Place | Jennifer Santich
1st Place | Brandy Goddard
Fitness Routines Results
regular training. 5th Place | Caroline Portugal
36
37
Fn: 056107-MX-AD-LAY p/u: 088106-MX-AD-LAY Document Page: #1 In Progress SHOW AD JUNE 2007 Full Page: Live: 7 1/2 x 10” Trim: 8 1/8 x 10 5/8” Bleed: 8 3/8 x 10 7/8” Layout: 6/13/07 rd/an App’d to Disk: 6/15/07 rd/an Images: • 9B9T0344.PureProteinSteal.tif • Bar: 60100091-WW CPB78gBar.eps Fonts: Futura 6th Place Garamond Sherlyn Helvetica Roy ITC Blaze Salzburg
7th Place Kimberly Stroup
8th Place Amy Perry
9th Place Tina Durkin
10th Place Jenny Williams
Colors: Black Cyan Magenta Yellow CMYK match: 185 Red
Photo: Shiran Nicholson
REMOVE THIS INFO SLUG BEFORE RUNNING YOUR FILM IF NECESSARY.
11th Place Adriane Kulvinskas
12th Place Lisa Thomas
13th Place Ida Allen
14th Place Brittany Garcia
15th Place Jennifer Aaron
17th Place Lois Olney
18th Place Rachel Reynolds
19th Place Anne Groff
20th Place Emily Nicholson
D! E K A N
You’ve got one thing on your mind… eating good and looking great. That’s why you should reach for a Pure Protein High Protein Bar. With 32 grams of high quality protein,* 0 grams trans fat and a sinfully delicious taste, Pure Protein can help you fight off the temptation to eat bad. As for those other temptations… you’re on your own.
16th Place Amy Pierce
*Varies with flavor. If not available at a store near you, call 1-800-854-5019. www.eatgoodlookgreat.com ©2006 Worldwide Sport Nutritional Supplements, Inc.
38
056107rd
39
Fitness Skills consists of three events: Box Jumps, Bench Press, and Shuttle Run. In the
2nd Brandy Goddard, Texas
Box Jump, an athlete must complete 50 jumps on a 20 inch box (timed event). For the Bench Press, women must lift 60% of their body weight for as many repetitions as they can complete. A perfect score is 50
3rd
6th Place Kelly Decolati
7th Place Monique Cruz
8th Place Becky Casey
9th Place Kristi Goldsholle
10th Place Tina Durkin
11th Place Ida Allen
12th Place Sandy Kanellos
13th Place Heidi Charest
14th Place Sarah Donohue
15th Place Lois Olney
16th Place Kim Williams
17th Place Gretchen Ritter
18th Place Trisha Judson
19th Place Anne Groff
20th Place Lorrie Belcher
Lisa Thomas, Massachusetts
repetitions.
4th The Shuttle Run is a timed event where the athlete picks up 10 bean bags
Jodi Mickelsen, Idaho
Las Vegas Fitness Skills
Photography by Ed Johnston & Marianne Johnston
(one at a time) from a distance of 20 feet.
5th
Jenny Williams, Texas
40
Fausta Reyes, Virginia
1st
Women’s Tri-Fitness Magazine 41
Promote your Tampa Bay business with
the hottest new advertising trends! Commercial video for cable & Internet, Kiosk to play in your medical/dental office, Sales Video for your website, Direct Marketing DVD for potential clients.
2006
Women’s Tri-FiTness
By Lindsey Rosen Photography by Ed Johnston (Split-Vision Photography)
Each November, athletes from locations such as Massachusetts, Pennsylvania, New Jersey, Illinois, Canada, England, etc. look forward to challeng-
You can’t afford to hire anyone else.
ing themselves along with fun in the sun in Tampa, Florida!
This past November, athletes from 21
states and several countries engaged in fierce but friendly competition as new friendships were formed and old ones renewed at the Fall Classic. The athletes competed in the Obstacle Course and Fitness Skills designed to test the outer limits of human strength, speed, agility and endurance. In
WEEKEND FILM CREW
addition, some athletes challenged themselves in the
Fitness Routine which is choreographed to
entertain and display flexibility, strength, endurance and showmanship. The last event is the ever popular Grace & Physique competition where athlete display a fit feminine physique which is a by-product of their intense training and proper
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nutrition. Here is what some of them had to say “I had a blast as I love the Women’s Tri-Fitness; it still inspires me to be better and work harder!” - Melissa Lake, Florida “Thank you Al Rosen (promoter) for a wonderful weekend. I am incredibly tired and my muscle are sore, but I feel great! Katy, Shannon and I had so much fun together. This was a great way for us to spend time as mother/daughters.” - Theresa Winterhalter, Georgia
Overall Tri-Fitness Champion:
ANNE GROFF
Tampa, FL 42
Women’s Tri-Fitness Magazine 43
resulTs
d and weeken is th n u f y I am to o much ow happ “I had s s h u o y ll ul fitnes I can’t te uch a wonderf !” e ic n so und s yone is r e have fo v e d rida ation an ano, Flo organiz m r e G a - Gin
TRI-FITNESS (All Four Event) 1. Anne Groff 2. Cicely Kyle 3. Adriane Kulvinskas 4. Brittany Garcia 5. Mimi Zumwalt, M.D 6. Emily Nicholson 7. Joanna Lewis 8. Gina Germano 9. Katie Winterhalter 10. Theresa Winterhalter
When the results were gathered up, the overall Tri-Fitness Champion was Anne Groff from Millersville, Pennsylvania. “I started training for this event in 1999 and it all came together this past
ANNE GROFF - TRI-FITNESS COURSE
weekend. Many of my friends were competing so I was able to relax and have fun; also my biggest fans (my son and husband) were in attendance,” stated Anne. Winning first place trophies in Dual Fitness (combination of the Obstacle Course and Fitness Skills) and Dual Optional (Obstacle Course, Skills, and Grace & Physique), as well as the individual titles in Grace and the Obstacle Course was Heidi Charest from Springfield, Massachusetts. HEIDI CHAREST - OBSTACLE COURSE
Gina Germano from Florida danced her way to first place in the Fitness Routine Event followed by fellow Floridian Adriane Kulvinskas. The Fitness Skills event was won by Becky Casey of Lancaster, Pennsylvania.
“Thank y opportun ou so much for th ity. I ha is d a fanta and can’t stic time wait unti l the nex t one!” - Jennife r Lee, Oh io GINA GERMANO - FITNESS ROUTINE
44
DUAL OPTIONAL (Grace, Obstacle Course, Skills) 1. Heidi Charest 2. Becky Casey 3. Cicely Kyle 4. Anne Groff 5. Mandy Magnuson 6. Michelle Levendoski 7. Pamela Forrest 8. Melissa Lake 9. Kim Williams 10. Kathy Gordon DUAL FITNESS (OC, Skills) 1. Heidi Charest 2. Becky Casey 3. Brittany Garcia 4. Kim Williams 5. Anne Groff 6. Kristi Goldsholle 7. Cicely Kyle 8. Mandy Magnuson 9. Michelle Levendoski 10. Janet Kucera GRACE & PHYSIQUE 1. Heidi Charest 2. Pamela Forrest 3. Cicely Kyle 4. Melissa Lake 5. Mandy Magnuson 6. Anne Groff 7. Becky Casey 8. Michelle Levendoski 9. Adriane Kulvinskas 10. Gina Germano 11. Kathy Gordon 12. Bernadette Schimnowski 13. Donna Karam 14. Mimi Zumwalt, M.D. 15. Emily Nocholson
resulTs FITNESS ROUTINES 1. Gina Germano 2. Adriane Kulvinskas 3. Brittany Garcia 4. Anne Groff 5. Cicely Kyle 6. Mimi Zumwalt, M.D. 7. Joanna Lewis 8. Katie Winterhalter 9. Emily Nicholson 10. Theres Winterhalter 11. Kelly Ward 12. Melissa Grady 13. Sandra Donovan OBSTACLE COURSE 1. Heidi Charest 2. Mandy Magnuson 3. Joanna Lewis 4. Theresa Winterhalter 5. Brittany Garcia 6. Becky Casey 7. Adriane Kulvinskas 8. Janet Kucera 9. Pamela Forrest 10. Kristi Goldsholle 11. Nichole Franklin 12. Anne Groff 13. Melissa Lake 14. Cicely Kyle 15. Michelle Levendoski FITNESS SKILLS 1. Becky Casey 2. Kim Williams 3. Sarah Donahue 4. Anne Groff 5. Heidi Charest 6. Cicely Kyle 7. Brittany Garcia 8. Michelle Levendoski 9. Mimi Zumwalt, M.D. 10. Kristi Goldsholle 11. Sylvia Ferrero 12. Emily Nicholson 13. Kathy Gordon 14. Mary Beth Gonzalez 15. Janet Kucera
45
46
Women’s Tri-Fitness Magazine 47
#&$0.& "/ "-- ".&3*$"/
Photos by Ed Johnston/Split-Vison
The Ultimate Fitness Mini Challenges 48
6MUJNBUF 'JUOFTT $IBMMFOHFT 5PQ 'JOJTIFST
Mandy
Magnu
son
Starting from the left side; Anne Groff, Brittany Garcia, Theresa Winterhalter, Mandy Magnuson, Pamela Forrest, Joanna Lewis, Nicole Franklin - under 60 sec.
August 2006 brought the first mini challenge to Tampa and the event has become a monthly affair. “This provides the athlete a chance to compete on the exact obstacle course they would run in our major events,� states Tri-Fitness president Al Rosen. Additional events were held in September, October, February, March and April leading up to the Fall and Spring Challenges. Starting in August 2007, each athlete will accrue points based on participation and performance. The performances in major events will give extra points.
skas Adriane Kulvin
Proposed scoring: Mini Challenges – your points will be based on performance. Your obstacle course score will be calculated into points by the following formula: 200 (minus) your time (divided) by 15.85. Example: Athlete ran a 52.08 second course. There points would be 9.33.
51.25 54.41 56 57.53 61.07
September 2006 1) Mandy Magnuson 2) Pamela Forrest 3) Theresa Winterhalter 4) Joanna Lewis 5) Brittany Garcia 6) Nicole Franklin 7) Anne Groff
52.38 55.31 55.91 56.12 57.12 59.25 59.75
October 2006 1) Adriane Kulvinskas 2) Joanna Lewis 3) Mandy Magnuson 4) Pamela Forrest 5) Sharon Rasponi 6) Michelle Levondoski 7) Melissa Lake 8) Melissa Wuorinen
51.81 54.43 54.44 56.28 57.57 58.75 58.78 59.96
February 2007 1) Mandy Magnuson 2) Pamela Forrest 3) Jessica Watson 4) Connie Knott 5) Theresa Winterhalter 6) Sylvia Ferrero
54.68 55.3 56.62 56.68 57.55 58.53
March 2007 1) Connie Knott 2) Adrianne Kulvinskas 3) Mandy Magnuson 4) Melissa Wuorinen 5) Bernadette Schimnowski 57.65 6) Michelle Levendoski 7) Jessica Clay 8) Paula Jager
Fall & Spring Challenges – your points will be based on the above but you will be given additional bonus points of half your score. Based on the example above, the points would be 13.99. Connie K
51.1 53.9 53.92 56.02 58.47 58.67 59.69
nott
World Challenge – your points would be doubled! All-American Status – anyone who amasses 100 points or more will be given the title of “Women’s Tri-Fitness All-American� or “Men’s Obstacle Course Challenge All-American.� They will receive a jacket with the title on it.
August 2006 1) Amy Pierce 2) Adriane Kulvinskas 3) Mandy Magnuson 4) Joanna Lewis 5) Pamela Forrest
May 2007 1) Amy Pierce 2) Theresa Winterhalter 3) Bernadette Schimnowski
50.56 57 58.09
rce
Amy Pie
Women’s Tri-Fitness Magazine 49
obstacle course update
want to improve your performance? Visit www.womenstrifitness.com
JUNE 2007
1 2 3 4 5 6 8 7 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 27 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 43 45 46 47 48 48 50 51 52 53 54 55 56 57 58 59 59 61 62 63 64 65
50
Kelly Gignilliat Tonia D’Anna Katie Uter Kristina West Shanay Norvel Colette Roberts Heidi Charest Amy Pierce Elisa Martin Vibeke Nilsen Connie Knott Vida Garcia Gina Oakes Adriane Kulvinskas Andrea Fleming Lori Abnathy Jenny Ermish Williams Mandy Magnuson Jennifer Rosen Pam Forrest Caroline Portugal Amy Janas Patti Franklin Tara Muhlbauer Sheryl Houck Mocha Lee Charisse Rivers Cheryl Vasquez Sylvia Ferrero Bernadette Schimnowski Julie Bedenbaugh Lois Smucker Olney Kristin Coleman Lara McGlashan Patty Mitchell Theresa Winterhalter Jacquelyn Shanley Monique Cruz Debra Pugh Meredith Lord Joanna Lewis Nicole Duncan Dawn Forestt Courtney Seymour Jessica Watson Lisa Thomas Elizabeth Wozniak Terry Harrison Dora Overs Jenny Palamar Pat Guzman Sharon Rasponi Kristia Knowles Kimberly Stroup Lovena Tuley Sheila Law Maria Trimm Wendy Vint Bonnie McMillian Elizabeth Sparks Kate Brown Dena Westerfield Trista Bernier Melissa Wuorinen Brittany Garcia
FL FL LA FL GA FL MA FL VA FL FL MD NC FL IL FL TX FL FL FL FL FL MD FL FL VA FL FL FL CANADA FL PA FL CA FL GA WA CA TX FL FL GA FL MD FL MA FL TX MD FL FL FL FL KS KS FL TX CANADA TX TX FL FL CANADA FL FL
46.72 48.21 48.68 49.44 49.74 49.87 50.25 50.56 50.84 50.88 51.10 51.45 51.77 51.81 51.90 52.03 52.06 52.08 52.19 52.20 52.44 52.45 52.69 52.87 53.00 53.03 53.13 53.13 53.21 53.26 53.59 53.63 53.76 53.81 53.97 54.02 54.06 54.09 54.25 54.37 54.43 54.49 54.63 54.63 54.70 54.77 54.87 54.97 54.97 55.06 55.17 55.40 55.42 55.43 55.47 55.48 55.66 55.77 55.78 55.78 55.80 55.87 55.89 56.02 56.22
66 66 68 69 70 70 72 73 73 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 110 112 113 114 115 116 118 119 120 121
Rochelle Fontana Dee Dee Lepp Becky Casey Amy Perry Denise Crowell Megan Kemp Carrie Ford Danielle Edwards Lisa Marie Garcia Cissy Lee Brown Jamie Cronenberger Gail Moyer Saran Dunmore Krissy Holland Nicole Weeks Lynn Virant Brandy Goddard Sandra Augustin Vanessa Mueller Gina Ellis Janet Kucera Sybil Scheffer Emmanuella St. Juste Adrienne Weatherly Fausta Reyes Andrea Miranda Michelle Levondoski Camille Eberle Marianne Colon Missy Voightman Laura Giancarlo Mariel Schimpf Kristi Goldsholle Kyra Soriano Nichole Franklin Jessica Hatch Angela Glenn Laura Schoenakase Christina Martin Shannon Battles Teresa Evans Beth Patterson Jenny Chen-Edwards Kathy Donatto Jessica Clay Brandy Paternoster Michelle Cerrito Tina Durkin Johnna Marchant Melissa Lake Cynthia Hill Nancy Wren Ida Allen Andra Kucera Liane Fischer Jennifer Mills
TX CA PA CA FL FL WA CA FL TX FL NC IL VA FL FL TX FL FL CA PA CA DC HA VA VA FL TX FL FL FL FL FL FL FL TX FL LA LA CA FL FL CA FL OH FL FL OH FL FL CA CA WS KS TX HA
56.29 56.29 56.35 56.44 56.50 56.50 56.53 56.56 56.56 56.59 56.67 56.68 56.75 56.84 56.85 56.99 57.00 57.06 57.09 57.10 57.18 57.30 57.36 57.37 57.47 57.50 57.52 57.59 57.62 57.72 57.75 57.89 57.93 57.99 58.00 58.05 58.06 58.09 58.26 58.34 58.36 58.37 58.39 58.45 58.67 58.67 58.68 58.69 58.77 58.78 58.83 58.86 58.90 59.01 59.03 59.17
122 123 124 124 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 141 143 144 145 146 147 147 149 150 151 152 153 154 155 156 157 158 159 160 161 162 162 164 165 165 167 168 169 170 170 172 173 173 174 176 177 177 179 179 179 182 183 184 185 186 186
Debbie Sizemore Amanda Cox Allison Broxton Jessan Romans, Sarah Strother Margo Bailey Deanna Law Liz Higgins Heather Glenn Tanji Johnson Anne Groff Kim Slesinski Chau Bui Paula Jager Lilly Gil Gina Germano Raines Dione Miller Arianna Kelley Barbara Lauretani Stacie Capparatto Keisha Knight Cicely Kyle Arlene Lurey Wendi Malphurs Chrissy Allemand Nicky Brown Janice Pare Kathy Gordon Sarah Heap Nicole Hembrick Jamie Maloney Kathleen Young-Joles Christina Forlifer Janis Holland Kelsea Morse Kim Phillips Kim Williams Melissa Beckel Billie Bruchhaus Melanie Fitzgerald Abby Ramos Ife Nzerem Jodi Mickelsen Danielle Nagel Heather Sych Sarah Reeves Stephanie Metzoff Kim Williams Becky Hohoski Amie’ Soileau Renee Anderson Mylin Prieto Maggie White Christine Dahlen Amy Abernathy Lori Larsen Teresa Wagner Melissa Flatau Marybeth Gonzalez Nadine Russo Diane Vogel Elaine Seth Dawn Lawrence Meka Collins Kristin Pizutti Kelly Decolati
FL CA FL CA MD DC CANADA CA CA WA PA FL DC FL GA FL FL FL FL MD CA AL CA FL LA FL CANADA TX LA VA FL WI MD GA FL TX OH FL LA FL FL CA ID FL CANADA FL FL OH FL LA FL FL CA CANADA FL FL MD LA CA FL GA FL CA MD FL NV
59.19 59.22 59.29 59.29 59.30 59.31 59.42 59.48 59.49 59.52 59.53 59.56 59.66 59.69 59.75 59.80 59.83 59.94 59.99 60.02 60.02 60.04 60.13 60.17 60.20 60.21 60.21 60.23 60.28 60.31 60.36 60.39 60.43 60.49 60.50 60.59 60.60 60.68 60.73 60.92 60.93 61.00 61.06 61.09 61.09 61.11 61.12 61.17 61.19 61.19 61.27 61.37 61.37 61.40 61.42 61.66 61.66 61.69 61.69 61.69 61.73 61.79 61.81 61.83 61.88 61.93
188 189 189 191 192 193 194 194 196 197 197 199 200 200 202 203 204 205 206 207 208 209 210 211 212 213 214 215 215 217 217 219 220 221 222 223 223 225 226 227 228 229 230 231
Allison Ethier Leanne Jobin Tiffany Rae Pristelski Renee Sumners Kim Nissley Laurie Gerber Maria Orozco Diane McCabe Smith Angelyn Johnson Courtney Elkins Stephanie Onorato Erika Schooley Michelle Milton Laura Scott Brandy Flores Jackie Callaway Minde Erickson Rory Kelley Tammy Lynn Amy Heberger Tiffany Vandemark Bridget Murray Laura Sterr Julie Green Andrea Montgomery Carla Foster Meredith Fielder Diane Quimper Colleen Park Jamie Cabello Kimberly Spears Karen Bont Jenny Johnson Megan Cummings Amy Huber Ali McKnight Gail Sanez Michelle Lanoue Sharina Watkins Aniko Olah Karen Murphy Leah Hucul Julie Matte Janis Louie
CANADA TN Germany FL NM SC FL VA LA LA FL FL CA FL CA FL MT NY OH VA NC CO TX FL MD FL MD OH CANADA FL FL CANADA VA AZ NC NV VA CANADA KS FL CA MI CANADA UT
61.94 61.98 61.98 61.99 62.01 62.09 62.10 62.10 62.34 62.40 62.41 62.46 62.53 62.53 62.57 62.59 62.67 62.69 62.70 62.73 62.77 62.78 62.81 63.02 63.10 63.12 63.19 63.24 63.25 63.27 63.27 63.33 63.48 63.49 63.55 63.56 63.56 63.58 63.59 63.68 63.73 63.75 63.80 63.94
Women’s Tri-Fitness Magazine 51
the ultimate fitness challenge
for men!
2006 MOCC WORLD CHALLENGE - Las Vegas, Nevada
1st
5IF .FOmT 0CTUBDMF $PVSTF $IBMMFOHF BLB .0$$ ZBSE PCTUBDMF DPVSTF BOE UIF 'JUOFTT 4LJMMT CPY KVNQT CFODI QSFTT BOE TIVUUMF SVO NBLFT GPS UIF VMUJNBUF Ă™ UOFTT DIBMMFOHF XXX UIFVMUJNBUFĂ™ UOFTTDIBMMFOHF DPN 5IF DPVSTF BOE UIF TLJMMT BSF UIF TBNF BT UIF XPNFOmT FWFOU XJUI UIF POMZ FYDFQUJPO CFJOH UIF BNPVOU PG XFJHIU UIF NFO CFODI QSFTT q PG UIFJS CPEZXFJHIU 8F XFMDPNF BMM NFO XIP BSF VQ UP UIF DIBMMFOHF
2006 MOCC FALL CHALLENGE - Tampa, Florida
Photo by Marianne Johnston
1st
Allan Rodriguez Photo by Ed Johnston
Felipe Cordero
Photo by Stephanie LaVigne
Dr. Steve Upchurch Photo by Ed Johnston
RESULTS:
1) Allan Rodriguez 2) Willie Thomas
3) Felipe Cordero 4) Michael Brown
5) Chris Snook 6) Dr. Craig Aaron
7) Bruce Belcher 8) Tyler Status
David Alexander
Photo by Carl Thygesen
9) Darrius Bennett 10) Christian James
Obstacle Course - Willie Thomas - 44.68 seconds • Fitness Skills - Felipe Cordero - 9.695 overall score 52
Rick McMillian
Photo by Ed Johnston
RESULTS:
1) Willie Thomas 2) Rick McMillian
Willie Thomas Photo by Marianne Johnston
Mathew Boyle of New Zealand Photo by Marianne Johnston
Dr. Craig Aaron
Photo by Marianne Johnston
3) Dr. Craig Aaron 4) Dr. Steve Upchurch
5) Julio Roman
Obstacle Course - Willie Thomas - 42.25 seconds • Fitness Skills - Rick McMillian - 9.735 overall score
53
Willie Thomas by Bernadette Schimnowski
O
n June 16, 2007, Willie Thomas not only broke his own world record, but the 40 second barrier for the 160 yard obstacle course when he ran 39.63 seconds in Tampa, Florida. “It is a number people always spoke about and wondered if it was possible. We always figured if the field and weather conditions were right and someone did the perfect run it might be possible. Well, I guess Willie showed us it was,” said Al Rosen, president of the Tri-Fitness/MOCC organizations. We recently sat down with Willie to find out how this all came to be.
has endurance and focus. One must demonstrate mental as well as physical strength.
So, tell us a little about Willie Thomas? I am 27 years old and live in Tampa, Florida.
What has been the most surprising part of the MOCC? I have never ever witness a group of people who compete against each other and still cheer each other on. It is very contagious and people have grown extremely fond of the camaraderie. I have developed so many friendships from this event!
How did you hear about the MOCC? I was introduced to the obstacle course by Allan Rodriguez. The two of us worked at the same health club, and he knew I considered myself athletic and enjoyed a challenge. What is your athletic or fitness background? I was involved in sports since my childhood. My first love was baseball. I was fortunate to have the athleticism to play many different sports. Through athletics, I became compassionate about fitness. When I graduated from high school, I attended the University of Miami for physical therapy. I am now continuing my career as a personal trainer and a sports conditioning specialist.
Photos by Ed Johnston 54
The MOCC is a 2 part challenge consisting of the Obstacle Course and Fitness Skills (box, bench and shuttle). Which is your favorite event? I love both events but the obstacle course is my favorite. Whether you are running it or watching it, the course keeps you on the edge of your seat. Unlike many sports, there are no advantages in being tall or short nor big or small frame. You have to be a fast, agile, strong, coordinated athlete who
Unlike many sports, there are no advantages in being tall or short nor big or small frame. You have to be a fast, agile, strong, coordinated athlete who has endurance and focus. What do you have to say to the men out there? Get off the couch and just do it. Develop a strength and conditioning workout, come challenge yourself, and have fun. I started off as just one of the guys but stuck with it. Really doesn’t matter how you finish. Where else can one have hundreds of beautiful Women’s Tri-Fitness athletes cheering them on? Women’s Tri-Fitness Magazine 55
Once upon a time, children ran around on playgrounds where there were monkey bars, balance beams and maybe a chain cargo net. They climbed ropes 15 feet in the air, ran hurdles on a cinder track (ouch), and did dive rolls over other students. When they fell, they wiped off the blood, maybe shed a tear or two and continued playing. But, that was back in the days when there were no Game Boys nor Nintendo nor Play Stations to keep kids indoors.
Photos by Ed Johnston & Marianne Johnston
CHILDREN’S fitness challenge
“Organized event to encourage children”
The Children’s Fitness Challenges are athletic competitions that are original, inspiring and promote self esteem. It is a children’s sporting event with a foundation based on dedication to health, fitness, and the competitive spirit; and an event which embodies a realistically attainable level of athleticism. Each athlete challenges themselves in the 100 yard obstacle course (10 foot cargo net, running grid, cone weave, balance beam, 3 hurdles, steeple chase jump and under bar) as well as the 10 bean bag agility shuttle run. The challenges are offered each month in Tampa, Florida and will be coming to Atlanta, Orlando, Ft. Lauderdale, Las Vegas, Atlanta, New Jersey (Woodbridge), etc. in 2007. The Florida State Championship will be held in 2008!
FUN IN THE SUN
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Women’s Tri-Fitness Magazine 57
Secret To My Success
Photo by Marianne Johnston
petition). I worked on my routine harder this year though – it gave me so much confidence in that round and maybe in others. I also incorporated more sprint work this year. I ran 440’s like crazy to get my endurance up. As much as I hated them at first, I really learned so much about pacing myself and eventually I liked them! What’s your favorite part of competing?
Interview with
Jenny Williams
2006 Women’s Tri-Fitness World Champion By Laura Leder Photo by Marianne Johnston
C
ongratulations on your win at the 2006 Women’s Tri-Fitness World Challenge! When and how did you start competing in Women’s Tri-Fitness? My first WTF event was in 1999 at Clearwater Beach. Having an athletic background, this was a good challenge for me. I competed in several fitness shows before, but until I found WTF there wasn’t a fitness show around that involved an obstacle course and fitness skills. When I competed in a different organization, I was very disappointed and I knew there had to be something better out there. I can’t remember where I first discovered WTF, but after talking to Al Rosen one time, he wouldn’t take no for an answer! I was competing! What was your training approach as you prepared for the 2006 WTF Challenge? My big focus was to stay healthy and I just did what I knew to do. I was a little smarter with my training and didn’t over train (if that’s even possible in this com-
I love the challenge! I’ve always been in competitive sports and I love the feeling of putting my heart and soul, sweat and tears into something I believe in and then watching the results. I’ve always been driven; I’ve always loved trying harder to win and knowing I have to step up to meet the challenge. My best performance is when I know I am being pushed! What is your winning training routine? (e.g., Monday: chest; Tuesday: back; Wednesday: legs…etc.)
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PVC Hurdles are cheap & convenient
STOP THINKING! When we (as competitors) go through our training program, all we do is think! Your mind can put so much negative energy into your training – it can actually slow you down. Thinking “I need to be faster”, “I have a hurt ankle”, “I can’t do this”, “I’m not as fast as so and so”, takes energy away from your performance. Tell yourself “I can do this” instead, so you talk yourself into the fact that you can. The best [mental] coaching is to say very little – just do it (WOW what a great slogan). If only we would train from this mindset, we would probably be more productive! Your thinking, coaching and training needs to stop when you go to Vegas – don’t think, just do! Anything you’d like so share with the people reading this?
We all have obstacles Well, you’re going to and triumphs – but the laugh, but I don’t do these obstacle that seems to types of workouts anyget in the way the most more. I did a long time ago, but I’ve changed is your state of mind. quite a bit. I don’t do a I used to get nervous beleg day, back day, etc. fore every competition Photo by Ed Johnston and I don’t do bicep curls – especially before my and ab crunches. To me, routine. I had so many butterflies; it they’re a waste of time. Now I do three was hard to perform, much less smile. days a week of total body circuit type A very smart man once told me, “Jentraining with power movements, sprint ny, we can’t get rid of the butterflies, training, plyometrics and some drills. but we can teach them how to fly in Getting closer to a show, I increase my cardio to one hour or more a day, formation.” This has meant a lot to me depending on how far I have to go. through the years. We all have similar I map my year out so I can diet down fears; it’s how you tackle them that easily and not spend endless hours doing make you succeed! Teach your butterflies to fly the way you want them to! cardio (boring!).
We all have obstacles and triumphs — but the obstacle that seems to get in the way the most is your state of mind.
Photo by Thomas Oed
Best advice anyone has given you?
Photo by Stephanie LaVigne
Women’s Tri-Fitness Magazine 59
E S S A P E R E C E D N N C A E T S E I QUIP I H RES M W
IT
EN T
By Al Rosen
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Photography by Bernadette Schimnowski Athletes: Mandy Magnuson, Joanna Lewis, Allan Rodriguez, Willie Thomas PLYO HURDLES
HANDSTAND SHOULDER PRESS WITH HANDLES
SPEED ROPE
WALKING LUNGES WITH VERSA BAR
AGILITY LADDER
! "#$ ! % & 60
Women’s Tri-Fitness Magazine 61
A
thletes can increase stride length, frequency, power and acceleration with the proper training equipment. All athletes, regardless if they are training for sprints or endurance, can benefit from overspeed and speed trining.
POWER CHUTE
MEDICINE BALL SQUAT TOSS
POWER HARNESS
POWER BALL LEG RAISE
Whenever using any resistance training equipment make sure you follow the following rules:
POWER SLED PUSH
62
SQUATING SIDE SHUFFLE WITH VERSA-CUFF
3. Do not compromise running form (keep back flat, arms extended and drive with the legs). This applys to devices such as resistance trailers, power harness, sled, and parachute. 4. Use a good jumping surface whether you are using the heavy rope, jump rope, or plyo jumps. 5. Never compromise form as improper form can lead to injury. Examples: Versa Cuff, power ball, and medicine ball exercies. 6. Allow sufficient recovery time between sets or intervals. 7. Do not hesitate to consult with a Speed and Conditioning professional.
HEAVY ROPE
1. Warm up thoroughly with stretching and form running (high knees, heel kicks, power skips, etc.). Do a series of short sprints 10-30 yards prior to using any equipment. 2. Only use weight you can handle (obviously some one with more bodyweight can use more weight) and do a series of short sprints (20 yards). This would apply to the power sled harness, power sled push, weighted vest, heavy rope, and lunges with versa bar.
WEIGHTED VEST STADIUM STAIRS
TOP: POWER SLED WITH HARNESS
•
BOTTOM: RESISTANCE TRAINER
For all your equipment needs see Power Systems, Inc at www.power-systems.com Women’s Tri-Fitness Magazine 63
S
Fit Friends Forever!
ome friends shop, go to dinner, and just plain hangout. Well, we do all the above except we love to workout together. We find the time to try different workouts which we consider fun (a very productive way of hanging out.) Come join my best friends Amy, Melissa and Pamela in a partner stretch and a BOSU Balance Trainer workout.
Advance Shoulder Stretch
Hip Flexor - Groin Stretch
Straddle-Split Stretch
Quad Stretch
Shoulder Stretch Hip-Glute-Hamstring Stretch
By Jennifer Rosen
STRETCHING
When done correctly, stretching can do more then increase your flexibility. The following are many of the benefits of stretching:
ing during your cool-down may be even more important. Afterwards, stretching helps to remove lactic acid from the muscle, which in turn reduces muscle soreness.
• • • • • • • •
The average stretch should be held approximately 15-20 seconds (7 to 10 seconds for younger children). When using a partner, it is important to be in communication with each other (thus avoiding too much intensity).
enhance physical fitness reduce risk of injury to muscles, joints and tendons increase ability to learn and perform skilled movements reduce muscle soreness reduce muscular tension enhance development of body awareness increase physical and mental relaxation in women – reduce severity of painful menstruation
Stretching is important during your warm-up, before you workout or run, because it increases blood flow to the muscles. But, stretchPhotography by Bernadette Schimnowski Fitness models: Amy Pierce, Pamela Forrest, Jennifer Rosen, Melissa Lake 64
Women’s Tri-Fitness Magazine 65
BOSU BALANCE TRAINER This is a training apparatus which is like an exercise ball cut in half with a platform on the bottom. You can use it ball side up or platform side up as a unique way to work on balance, core strength and aerobic training. The following exercise program works the entire body. To increase the intensity either add resistance, increase the time increment, or add sets.
•
plank (core and triceps) to pushup
•
side plank to twist through
• • • •
Push Ups
(chest, shoulders, triceps, and core) (core, legs, shoulders, triceps) lunges (core and legs)
DB frontal raise (core, shoulders)
exertube low row (core, back, biceps) side straddle hops (core, legs – cardio endurance exercise –
Stability Leap
start with 30 seconds)
Core Abs
Exertube Low Row
Reverse Lunge
Frontal Raise
Visit www.power-system.com to purchase BOSU and exertubes
66
Women’s Tri-Fitness Magazine 67
Wish Train Fulfill
Mark Alan Salon Supports all of the WTF Athletes on their accomplishments
Breezy Beach Blast By Bernadette Schimnowski
Photography by Anne Boyko Fitness Athlete: Bernadette Schimnowski
68
Women’s Tri-Fitness Magazine 69
Exercise Order:
1.
What’s the best way to get away from it all and enjoy an extroidinary escape from everyday life?
1. Plie’ Squats 2. Pushups 3. Lunges 4. Dumb bell shoulder presses
4.
5. Straight leg deadlift 6. Bent over laterals 7. Tricep dips 8. Dumb bell curls
5.
9. Tricep kickbacks 10. Sprint (100 yards) Walk back and drink water!!!
6.
Beaches represent the number one recreation destination for many Americans and Canadians. While relaxing on these sandy playgrounds, why not enjoy a quick workout, eh (Ca-
nadian)? The sand lends to the intensity and the water makes for a great cooldown. This workout is designed as one Giant
Set (do one exercise after the other). Either do 15 repetitions or 30 seconds for each exercise. Advance athletes will wait 30 seconds between sets; all others take sufficent rest time.
The following exercises are listed in an order which would get you ready for our Tri-Fitness Obstacle Course thus they go
7.
from lower to upper body and followed by a sprint (100 yards). Use either a 5-10 lbs dumb bell or exertube.
After you walk back, you are ready for your next Giant Set.
Have “fun in the sun while staying fit” and make sure you wear your sunscreen and drink water!
2.
3.
8. 70
9.
10. Women’s Tri-Fitness Magazine 71
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DEFINING DELTS
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TRAINING FOR SENSATIONAL SHOULDERS
West Texas Businesses support the WTF
Photography by Tim Rickman on Location at Bodyworks, Lubbock, TX
Mimi Zumwalt, M.D. 64 72
Women’s Tri-Fitness Magazine 73
alternate dumb bell front raise
barbell front raise
The muscle groups surrounding the shoulder girdle comprises much more than just the deltoids. Among others, it also encompasses the rotator cuff, four small but very important muscles around the shoulder blade. Let’s first define the three different bones making up the shoulder girdle and the numerous tendons joining these bones to surrounding muscles.
Bone
Muscle Attachments
Scapula (Shoulder blade) – Contains the glenoid labrum (The main shoulder joint)
• Rotator cuff muscles to the scapula • biceps to the glenoid • Pectoralis minor to the coracoid (bony prominence on the front of the scapula)
Clavicle (Collarbone)
• Trapezius • Deltoid
Humerus (Upper Arm bone)
• Deltoid • Rotator cuff muscles
shoulder press
upright row
As you can see, training your shoulder involves several more muscles than just the delts! Now let’s look at functions of some of these muscles. The rotator cuff muscles help keep the ball or head of the humerus in the glenoid socket. Ligaments connect the bones of the shoulder, and tendons join these bones to surrounding muscles. The biceps tendon attaches the biceps muscle to the shoulder and aids in stabilizing the joint. The deltoid muscle group composes three portions, anterior (front), middle (side) and posterior (back). The delts bring the arm away from the body in every direction, including overhead, front, side, and back – such as climbing and throwing motions. Due to compensation on the remaining muscle groups, “wear and tear” or overuse of any one muscle will put more stress on the others and cause pain. It’s up to you to train each muscle well to keep their strength in balance to support the shoulder joint – enabling you to negotiate your way through the obstacle course and to dance and tumble on stage with flare and grace!
external rotator raise
bent over cable lateral raise 74
dumb bell lateral raise Women’s Tri-Fitness Magazine 75
Make Way for Great Glutes S
ummer is just around the corner and you’re contemplating downsizing and toning your bottom half so you can squeeze into those “barely there” brazilian cut bikinis. Well, to start with you can begin by shaping and contouring the forever stubborn buttock muscles.
Buffed Behind by Mimi Zumwalt, MD
Fitness Model – Jackie Shanley
Fitness Model - Amy Pierce 76
Anatomically speaking, the gluteal muscle group consists of the superficial gluteus maximus, middle medius, and deep minimus, in order of layering from outside to inside. These three gluteal muscles originate on the back of your pelvis and their tendons insert or attach to the outer hip/thigh areas. They work in concert with the hamstring muscles and function to extend or straighten out your leg behind you. In other words, not only are the glutes instrumental in allowing you to walk, they also help you to balance, sprint and climb, such as when you’re trying to negotiate numerous Women’s Tri-Fitness obstacles. So what are you waiting for? Get ahead by performing these definitely defining gluteal exercises to tighten up your rear end, enabling you to wear fashionable swimsuits with style, not just to strut on the beach but also to grace the stage at the Women’s Tri-Fitness physique round!
BOSU LUNGE - START
BOSU LUNGE - FINISH
SINGLE LEG SQUAT ON BOSU - START
DUMBBELL HAMSTRING CURL - START
DUMBBELL HAMSTRING CURL - FINISH
SIDE LIFT WITH SUPPORT - START
SINGLE LEG SQUAT STEP-OVER (A)
SINGLE LEG SQUAT STEP-OVER (B)
SINGLE LEG SQUAT ON BOSU - FINISH
SIDE LIFT WITH SUPPORT - FINISH
SINGLE LEG SQUAT STEP-OVER (C) Women’s Tri-Fitness Magazine 77
5IF 3JHIU 4IPF GPS
#PUI 'FFU Photos by Bernadette Schimnowski
8
This article was written by Bill Davison who owns and operates The Running Center.
When you’re looking for a running/walking shoe there are general rules to go by that may help you find a performance shoe. The first rule is that you must find a shoe that meets a specific need and not a shoe that meets your fancy – such as the color or style. A “performance shoe” is a shoe that meets a specific need like running, walking or even standing all day.
“I want to tell you how much my teammates and I enjoy your products. Last July, we competed, and I won the overall title, in the Women’s Tri-Fitness (WTF) World Challenge. This event consists of a fitness routine, box jump, completion of an obstacle course and other challenges. Since we didn’t have an obstacle course to practice on I created a program called “Bootcamp Body” which uses various pieces of Power Systems® equipment. With the use of your equipment, 34 of us had the greatest athletic achievements of our lives!” Sandra Augustin, BOSU Master Trainer 24 Hour Fitness Master Trainer
Performance running/walking shoes come in three basic categories: stability, cushioned/neutral and motion control. Find out what your running or walking characteristics are to match them with a shoe that works best with your feet. For instance, take off your shoes and have someone watch you walk to see if your feet are rolling in (pronating) or rolling out (supanating). Pronating feet need a stability shoe. Supinating feet need a cushioned/neutral shoe. Flat feet require a motion control shoe. Width is also a consideration; most people can fit into the standard width shoe which is “B” width for women and “D” width for men. Most athletic shoe companies who make performance shoes specify width now, so find a shoe that fits comfortably on your foot in length and width.
1.800.321.6975 • www.power-systems.com
Most performance shoes will be one full size bigger than your everyday dress shoe. The reason for this is that your feet tend to swell a bit more when you exercise. You’ll want to feel like you can “play the piano” with your toes inside the toe box (front part of the shoe). And the shoe should fit snuggly on your heel. Leave about a “thumb nail” distance from where the longest toe is to the end of the shoe to account for foot swelling and to avoid black toenails.
Congratulations! You now have some good basic information about performance shoes so you can feel great and enjoy the benefits of exercise.
78
You might want go a store that stocks a wide variety of performance shoe manufacturers. There are a lot of good shoes out there and price doesn’t always dictate what is best for your foot. Find a salesperson that knows how to measure your foot and can tell you the difference between a stability shoe and a cushioned/ neutral shoe. Try on different styles and go out of the store (if allowed) to run or walk in the shoe. There is very little “break in” with performance shoes so what the shoes feel like in the store is what it’s going feel like after some use. Keep in mind – the life of the shoe is only 300 to 500 miles or six months whichever comes first.
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SUPERMARKET SAVVY
Navigating Through the Food Jungle
By Mimi Zumwalt, MD and Laura Leder 80
SUPERMARKET SAVVY Navigating Through the Food Jungle Mimi Zumwalt, MD and Laura Leder
YOU
You just polished off a killer workout and now you’re scavenging for something good to eat – only the edibles in your kitchen are as scarce as endangered species. So you grab your keys, jump in your car and swing over to the nearest supermarket. If your brain is savvy like your workout plan, you’ll automatically choose good eats that don’t negate your efforts; if your brain deserves a Darwin award for eating tactics, well, let’s just say you won’t pick the low-hanging fruit.
You just polished off a killer workout and now you’re scavenging for something good to eat – only the edibles in your kitchen are as scarce as endangered species. So you grab your keys, jump in your car and swing over to the nearest supermarket. If your brain is savvy like your workout plan, you’ll automatically choose good eats that don’t negate your efforts; if your brain deserves a Darwin award for eating tactics, well, let’s just say you won’t pick the lowhanging fruit. Be a smart explorer next time you navigate through the supermarket jungle and keep these fruitful tips in mind.
Be a smart explorer next time you navigate through the supermarket jungle and keep these fruitful tips in mind.
Choose Wisely At all times keep a list of items you know are good for you. Make a habit of choosing them whenever and wherever you are.
don’t reaCt Never shop when you’re hungry, tired or without a plan.
hunt for fresh foods Buy fresh produce and shop the periphery of the store where you’ll find the freshest foods. Fill your basket first with: • Fruits and vegetables • Lean meats • Low-fat dairy and eggs
don’t fill up on proCessed foods Avoid foods which have a lot of additives and preservatives. Don’t head straight for the center and frozen aisles where you’ll find mainly processed foods; make them your last shopping stop.
explore the nutrition faCts Pay attention to the nutrition label regarding the percentage and type of fat. • Stay away from trans fats (e.g. hydrogenated oils) • Keep saturated fats to a minimum • Foods should contain no more than 20%-30% fat per serving
don’t Be duped By laBels Don’t assume 99% fat free means NO fat! “Fat-free” means there is less than 0.5 grams fat in a serving. Also, be wary of “health food” items – depending on the ingredients and quantity/quality of fat – they may not be as healthy as they appear. Remember, fatty foods have more than twice the amount of calories as proteins or carbohydrates.
Go for Whole foods Select plant-based and whole grain foods – seeds, nuts, legumes, rice, pasta – foods in their natural form. You’ll have the power to limit your sodium and sugar intake.
steer Clear of sodium and suGar “Hidden” sodium and sugar are frequently found in: canned soups and vegetables, chips, microwave popcorn, granola bars and muffins.
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MIDLIFE MADNESS How to Beat the Hormonal Upheaval By Mimi Zumwalt, MD
82
By the time a woman reaches menopause in her mid-forties, she has spent the past couple of decades building her home life and/or finishing preparation for her professional career. Most likely an adult female in the middle stage of her existence has not had that much time to worry about herself as far as health and fitness are concerned. Although it’s usually best to start at the very beginning, as the saying goes, better late than never so she can definitely effect some positive changes. This way, the midlife years can still be several of the best a mature woman has yet to experience. Prior to taking measures to maximize being healthy, however, one must recognize unique issues affecting a woman’s body surrounding the menopausal years. It is estimated that the average life expectancy for women in modern days is about 80 years. In that case, the female entering midlife can expect to survive or live the last third of her life as she enters menopause. Mother Nature changes involved with this life stage are primarily due to gradual reduction of the essential female hormone estrogen. This hormonal change brings about three alterations, namely accelerated bone loss leading to osteoporosis with subsequent fractures, increased risk of cardiovascular disease, and weight gain from difficulty controlling appetite. As a woman’s body ages, the efficiency of calcium absorption decreases from lack of estrogen. Similarly, aging skin’s ability to form Vitamin D from the sun also declines, making it less available for the body to use. This negatively affects calcium deposition into bone as well, contributing to skeletal thinning and fragility. As for susceptibility to heart problems, this is due to difficulty of the body in metabolizing fats and cholesterol, along with increasing quantity of “bad” lipids and decreasing amounts of “good” lipids, again from lowering estrogen levels. Other associated bodily changes include rising blood pressure and higher sugar levels in the blood, contributing to hypertension and diabetes risks as well. In terms of weight control, it appears that estrogen affects the production of leptin, a hormone involved
in food intake and burning calories. Further compounding the gain in weight is bad body composition changes i.e. loss of lean muscle mass and rising fat percentage. It seems as though a vicious cycle is set up whereby basal metabolic rate also slows down from having less muscle, adding to the problem of excess bodyweight. Furthermore, by having less calcium in the body, it becomes more difficult to lose body fat. So, what can a woman do to combat some of the ugly natural changes of midlife? Well, fortunately by just altering nutritional and activity aspects of her lifestyle, she can actually turn her body around into something much more tolerable for the rest of her surviving years. First and foremost, she needs to optimize her calcium and Vitamin D intake to fight against osteoporosis and facilitate fat loss. The other factor, of course, is engaging in regular weight bearing exercise (in the upright position) along with strength training to maximize bone gains and minimize bone loss. Exercising will also help to alter body composition favorably, increasing lean mass and decreasing body fat. This, in turn, will raise basal metabolic rate to burn fuel more efficiently and lower bodyweight. As far as decreasing the risk of heart disease, a diet composed of low saturated fats, high soy proteins, fiber, and essential omega-3 fatty acids will help to reduce unwanted lipids and cholesterol in the blood. Now that we’ve gone through some of the negative midlife alterations and how to go about positively changing them, what are you waiting for? Go to the grocery store and grab some nutritious food, soy, nuts, salmon, and legumes, cook up a delicious meal then head to the gym later on to work off those unneeded/unwanted calories. Jump on a cardio machine to exercise your heart muscle but don’t forget to pump some iron to strengthen your bones as well. This way, you will not only face aging gracefully, but you’ll also be able to maintain your body in tip top shape to stay healthy and fit for the rest of your life!
Women’s Tri-Fitness Magazine 83
welcome newfaces
women’s tri-fitness welcomes newcomers to the spotlight
Photography by Ed Johnston/Split-Vision Photography
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Jenny Bartolmei
nicky Brown
JeSSica clay
tara enoch
lillY Gil
MariSSa herrinG
rachel Jaffe
lexine KolB
Jen mathiS
liSa mazzei
Jenny Palamar
kim SleSinSki
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KellY WarD
JeSSica WaTSon
MeliSSa WUorinen
85
MOCC UPDATES Obstacle Course Times June 2007
a h C
n o i p m ting
Hos
Web
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Extreme Yoga Training Video
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86
1
Willie Thomas
39.63
23
Richard McMillian 51.47
45
Darren Wagner
2
Allan Rodriguez
43.49
24
Michael Brown
51.62
45
Phillip Santangalo 58.41
3
Chris Lee
44.17
25
Todd Canale
51.94
47
Bryan Bennett
58.50
4
Jimmy Prueter
45.46
26
Sherwin Severin
52.21
48
Sal Portugal
58.59
5
Yani McCoy
45.90
27
Jason Shaw
52.60
49
Josh Wargo
58.67
6
Rodney Boyd
46.10
28
John Buscema
53.25
50
Darius Bennett
58.98
7
Steve Teran
47.06
29
Neil Mallinson
53.36
51
Paul Martin
59.26
8
Eric Compos
47.83
30
Web Phillips
53.72
52
Steve Upchurch
59.69
9
Tobin Anderson
47.87
31
Joe Dineen
54.15
53
Alex Ortiz
60.57
10
Steve Gable
48.35
32
Mike Samartino
54.62
54
Paul Lankford
60.69
11
Tony Lattimore
48.89
33
Mike Turk
55.73
55
Tanner Bazemore 61.12
12
Jeff Gilbert
48.98
34
Augusto Ghimenti 55.97
56
Manny Allande
62.29
13
Frank Farinah
49.07
35
Dan Callentta
56.50
57
Clifton Taylor
62.53
14
Dennis Quimper
49.28
36
Bart Rademaker
56.70
58
Ryan Walls
62.67
15
Casey Woodburn
49.41
37
Craig Aaron
57.20
59
Joey McGlamory
62.70
16
Sam Norris
49.85
38
Lance Alford
57.09
60
Jody Johnson
62.93
17
Juan Acevedo
49.94
39
Brian Kostura
57.30
61
Bradley Prane
63.72
18
Tyler Stauts
50.50
40
Paul Loconti
57.45
62
Omar Galarza
63.84
19
Felipe Cordero
50.60
41
Kevin Flinton
57.55
63
Mark Corder
63.93
20
Angel Cardenas
51.29
42
Bruce Belcher
57.62
64
Christian James
64.23
21
Chad Augustin
51.40
43
Joe Nieto
57.68
65
Tito DeGrandis
64.65
22
Richard Roundtree 51.46
44
Chris Snook
58.31
66
Mathew Boyle
64.91
58.41
Available Now! The perfect flexibility training video for obstacle course and fitness competitors! Available at Aaron Chropractic Center and http://www.yoga-doc.com.
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www.theultimatefitnesschallenge.com Women’s Tri-Fitness Magazine 87
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Wish, Train, Fulfill Preparation For the Women’s Tri-Fitness!
Women’s Tri-Fitness Magazine 89
P L A S T I C
S U R G E R Y
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M E D I
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At Rejuva, you can escape to a world unlike any other—one filled with complete serenity and relaxation. Here we are entirely devoted to enhancing your well being through stateof-the-art treatments and spa therapies to the very latest in cosmetic surgery procedures. Under the expert care of Dr. Bart Rademaker, our world-class staff will give you the personal attention you desire and the professional experience you deserve in a comfortable European-inspired atmosphere. Rejuvenate your senses and soothe your soul at Rejuva.
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Recently I visited with Dawn Gardner from Rejuva Med Spa in Tampa, Florida. She explained that rejuvenation begins with a Visia Complexion Analysis which provides a detailed computer evaluation of your skin, including pores, skin texture, wrinkles, age spots and UV sun damaged areas. The evaluation gives the aesthetician a baseline report to work with and to create a personalized skin rejuvenation plan. “I use a variety of techniques and an innovative Photo-Hydra Facial system which exfoliates the skin and removes excess oil from blocked pores in all-in-one deep cleansing, hydrating and moisturizing process. Once the process is completed, an anti-aging infrared light therapy is used to stimulate the collagen in the skin by removing pigmented spots,” stated Dawn. After experiencing the treatment, I can attest it is soothing, refreshing, nonirritating and immediately effective. The setting which included the heated bed and exotic room decor led to an amazingly relaxing hour. It is easily understandable why spas say a “facial” is the second most popular service next to massage. Most people report seeing visible skin refinement and an even, radiant skin tone after the one treatment. If you are feeling stressed due to life’s burdens and want to treat yourself to something invigorating and healthy, seek out a recommended spa such as Rejuva (Tampa, Florida) and rejuvenate yourself because you deserve it.
Dr. Rademaker, A Board Certified Plastic Surgeon, Offers All Types Of Cosmetic And Reconstructive Procedures. 11932 SHELDON ROAD
In the Women’s Tri-Fitness, we eat and train as athletes. Some of the training is done in the outdoors and we all realize the sun will cause damage to our skin if we don’t use the proper protection. Fortunately there are products available to help protect the skin and licensed aestheticians available to treat it.
MYREJUVACENTER.COM
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FOR
By Bernadette Schimnowski | Photos by Ricky Jackson
CENTER
Skin Rejuvenation You Deserve A Facial!
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