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publisher’s note I hope everyone had a fun and safe July Fourth weekend, hopefully you were able to enjoy it with your friends and your family! Now that summer is in full swing, it’s the perfect time for our Health & Wellness Issue. This month’s issue is packed full of useful and helpful information to live a healthy and fit life. From choosing the right running shoe and reading the right nutrition tips, to finding your inner self and some mobile apps to continue living a good life. For those who weren’t able to vote for Elevate Lifestyle Awards 2012 “BEST OF THE CITY” this past winter, now’s your chance to cast your votes for our WEB AWARDS 2012. You will be able to cast your vote for more than 350 companies in 25 different categories. Voting begins in July, please check it out on our Facebook page. The awards party will be at BlackFinn American Saloon on Thursday, August 9. Hope everyone can come out to MEZ and Kazba on Saturday, July 28 for the Second Annual Candy Land Party. Elevate Lifestyle is partnering up with dbraun Promotions. There will be a fashion show, drink specials and a whole lot more! Have a great Summer, Steve Caldwell
STARTING IN JULY
THE SEARCH IS ON AGAIN! DO YOU HAVE THE LOOK?
NOWS YOUR CHANCE TO BE ON THE COVER OF THE SEPTEMBER FALL FASHION ISSUE For more details please email us at:
TEAM MEMBERS Publisher Steve Caldwell, Steve@ElevateLifestyle.com Editor: Edy Hinson Creative Director: Greg Smith Design and Production: Greenspon Advertising Graphic Designer: Alex Ramsey Summer Seasoned Cover and Photo Spread: Photography: Jay Lewis, Jay Lewis Photography JayLewisPhotography.com Models: Jay Johnson, Kylie Deal, and Matea Katic Hair & Makeup: Erica Arcilesi | Swimwear: E Martini Men’s Shorts: TrySports, South Park Advertising, Sponsorship, Website Sales, and General Advertising Sales Information Brad Cheek | Carla Shober | Steve Caldwell Contributing Editors Culture Editor: Louise Albano-Hurley | Dining Editor: Nikki Wilson Entertainment Editor: Denise Gregory | Fashion Editor: Debra Kennedy Fitness Editor: Dr. Ryan Shum | Nightlife Editor: Sean Flynn Contributing Writers Alison Penland | Anna Starnes | Claire Cilip | Corinna Kahn | Chelsea Flower Dupp & Swat | Franchesca Wicker | Jay Johnson | Jeremy Bonham Lisa Lemaster | Monique Douglas | Sarah Hudson | Stanley Owings TekaRose Contributing Photographers Eun Park | Jeaumane McIntosh | Lazyday.com | Justin Smith Interns Anna Starnes | Jeaumane McIntosh
Contents July 2012 18
34 38 42
dining All American Pub ENTERTAINMENT Summer Lovinâ€™ Fashion Teeki Swimwear LIFESTYLE Go Mobile Now NIGHTLIFE Clubs, Lounges, Triple Deckers? Summer Seasoned
Are you A cAsuAl dining restAurAnt? need A summer Boost to your Business? For more information please email us at info@ElevateLifestyle.com. ElevateLifestyle
52 58 64 70 76 80 84 88
Nutrition Training Tips Picking The Best Running Shoe Flip the Switch Your Health and Fitness Team Fundraising For My Father 24 Hours of Booty Health & Wellness Apps Renew Mind and Body
C O M I NG I N A UG U S T
M I x O l O G I S T C O C kTA I l C h A l l e NG e
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All America Pub Charlotte’s newest restaurant and bar might have just opened on East Bland Street but it’s easy to imagine hundreds of souls filling the area, packed wall to wall, drinking a brew and having a good time. All American Pub opened its doors to Charlotte in June and is already quite the buzz. Located directly beside Greek Isles, the massive new 24,000-square-foot venue is a bar, restaurant, dance club and private party area all in one. And that’s just for starters.
Walking in the front doors, the place is decorated in a classic way, ‘All American’ as the name suggests. Neon beer signs light up the room as iconic photos of sixties’ rockers and celebrities adorn one of the sidewalls. Yet you can already tell this is going to be a popular hot spot for any excuse you can find to venture out to SouthEnd. Twenty-four massive TVs surround the area, including one that is 80-inches high above the sprawling bar at the front. Dozens of booths and bar stools decorate the area and a prominent DJ booth stands tall in the corner, promising to rock out the venue throughout the week. Yet that’s just the beginning. Walk toward the back and two wide doors swing open, presenting another large room. Keep walking and another set of doors takes you into a third room, complete with yet another wrap-around bar. And if you keep going, another room springs up, offering up a fourth room that completes All American Pub. The place is full of possibilities and Tom Wicker, part owner of AAP, wanted it exactly that way. Wicker and his partner, Britton McCorkle, have big plans for the space, including sectioning off rooms for private gatherings and turning one part of the space into a new dance club for Charlotte. The doors are perfect to swing open and turn the venue into one massively long bar, or to close off and create a different atmosphere every time you walk through a new set of doors. Wicker lights up as he talks about the plans, proud to be a part of this new venture but also comments with great ease about the ideas for the space and the restaurant business. Yet, after 40 years of experience and 36 restaurants and bars under his belt, it’s no surprise that this is all in a day for him. “Someone said ‘is this your last restaurant’ and I said ‘no, my last one was five years ago,’” Wicker joked with a smile. “I forget all the restaurants and bars I’ve opened. I wrote them all down one day and couldn’t believe it.”
Charlotte natives might just recognize his face, or at least, one of the many businesses he’s operated since his first restaurant on South Boulevard in 1972. Wicker has been a part of plenty of hot spots including Kidnappers, Yellow Rose, Groucho’s Beach Club, True Legends, Club 2000 and many more. These days, Wicker and his partners at Bottle Cap Restaurant Group own and operate Braswells, Whiskey Warehouse, Jack’s Corner Tap in Lake Norman and the soon-to-be open Joe Hooper’s Beverage and Sandwich Exchange on Central Avenue. Yet for now, AAP is the newest kid in the family and looking to make quite the impression. The owners wanted to open in a great location in an up-and-coming area in Charlotte. Seeing SouthEnd as the next area to boom for eateries and bars, Bottle Cap jumped on the opportunity. Yet, while being surrounded by great places may bring the clientele into the area, AAP wanted to ensure the customers would be coming through their doors. Open every day at 11 a.m., AAP serves lunch, dinner and late night and promises a menu that is sure to keep you coming back. While many restaurants boast a good selection, Wicker has been around the service industry long enough to know the food can keep your business going or put you out of business in a matter of months. “There’s 1,050 tricks to being successful in a restaurant. That’s why they come and go,” Wicker said.
“We work our way into it so we can get it right. We don’t want to do a big thing all at once and then have people say the food is slow or not that good. So we are open but we haven’t had our grand opening and we may not for a few months.” The menu will change slightly with the seasons and new items will appear every few months to keep things fresh. AAP doesn’t keep anything frozen and believes in making everything possible from scratch, in-house, like all the salad dressings, sauces and glazes. They also believe in mixing up the dishes, to ensure they have specialty fare you can’t find elsewhere in the Queen City. The Watermelon Stack has been a hit since first opening. Layers of watermelon, fresh spinach and goat cheese adorn the plate as a balsamic glaze is drizzled upon the top of this appetizer. And the Greenman is a fresh spinach salad tossed with peppers, cranberries, feta cheese and tomatoes, tossed in the house’s own Red Bull vinaigrette. Or try Wicker’s favorite dinner dish, the Low Country Shrimp N Grits, served up with bacon, tomato, scallion and parmesan. Yet an All-American Pub just wouldn’t be complete without a fine selection of beers and cocktails. While the homeland favorites are always available, plenty of craft brews from near and far are available on draughts. If beer isn’t your thing, AAP has their own list of specialty drinks and martinis.
Stop by on a Friday night for a ‘Don’t Mess with Texas,’ shaken together with 1800 tequila, jalapeno, cilantro and lime. Then come back by for a liquid lunch and sample the ‘Passion Fruit Mojito,’ served with plenty of mint and lime on the rocks. And don’t forget to swing in on game day. Post up at the bar and brave the ‘Hawaii 5-0’ mixed with bacon vodka, pineapple, basil and a splash of Sprite. Then grab your drink and head out on the dog-friendly patio. Sprawling the distance of the entire building, the patio is lengthy and perfect for a summer night out, especially with corn hole and many other bar games to keep you entertained throughout the night. The nightly and monthly specials will always provide you with something to order and the ever-evolving scene will give you something new to experience each time you walk in the door. In the meantime, Wicker and the rest of Bottle Cap Restaurant Group will keep advancing, making AAP bigger and better. “We hire top notch people,” Wicker said. “As time goes on we improve. And you’ll see a real quality in our food.” Nikki Wilson, Dining Editor
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June kicked off a more than rocking summer with our Summer Lovin’ series. Not one to be outdone, July is coming in, hot guns blazing! Don’t see the event you were looking for? Check out www.elevatelifestyle.com for up-to-date events anytime! Charlotte, the heat is on, and everyone has something fun for you to do this summer. Sundresses and sandals lead the way to events in the Queen City far and wide. Venues are bringing their ‘A-games’ with concerts, festivals and events like Charlotte has never seen. Don’t be the one to let this season pass you by. Elevate Lifestyle is bringing you all the places to be, so grab your friends and get out and PLAY! And yes….you’re still welcome. ENJOY! “The Summer looks out from her brazen tower, through the flashing bars of July.” - Francis Thompson, A Corymbus for Autumn
Power 98 Presents DJ Competition 2012 July 6 - 27 Power 98 is looking for the Queen Cityâ€™s hottest DJs to battle for a chance to host their own mix show on Power 98. Each week, five finalist will be determined by a panel of judges and audience feedback. Those ten finalists will go on to compete at the grand finale where one DJ will be crowned the hottest DJ in charlotte. Kiss 95.1 Anchor Island at Lake Norman every Saturday this summer! Experience the 2012 Anchor Island Yacht Bash with Celebrity DJâ€™s, fun games and giveaways! Pre and Post Party at Birkdale Fox & Hound. Bus leaves at 10 a.m. and returns to dock at 2 p.m. Visit KissAnchorIsland.com for more details. Alive After Five Epicentre Weekly every Thursday Alive After Five will jump start your weekend in style! The largest weekly happy hour and free, yes FREE entertainment celebration! Official after parties held at Whiskey River, Suite, Vida, Strike City and BlackFinn. Wristbands from AAF will allow entry into after parties. Go to AliveAfterFives.com to see a list of upcoming bands. NCAA Summer Bowling Leagues StrikeCity Epicentre July 14 - August 18 Anxiously waiting fall to watch football and cheer on your alma mater? NCAA bowling league is a six-week league every Saturday and ends a week before the college season kickoff. Teams wear collegiate gear for whomever you represent. Teams are four to eight people, and there is a $500 GRAND PRIZE for the winning team with overall highest score. For more info contact Alana Allen at 704-716-9300 or AAllen@StrikeCityCharlotte.com.
Celebrate Tequila Week @ Vida Mexican Kitchen July 23 - 29 Partake in all that Vida has to offer this week, with plenty of tequila for everyone! You and all of your friends can enjoy a week full of fun celebrating Tequila week! Come by for food, events and our 1800 Tequila Dinner (July 25) featuring 1800 Brand Tequilas. We have all the flavors from all around the world. Not sure of your favorite flavor? Try the sampler of different tequilas to tempt your taste buds! Contact Andrea Jones for more info at 704-971-8432 or email ajones@VidaCantina.com Fridays on the Patio at Vida Mexican Kitchen y Cantina every Friday ‘til September Join the party on the patio from 4 - 7 p.m. All day DRINK SPECIALS sponsored by Corona $7 Coronita’s $4 Corona and Corona Light and $15 Buckets! Weekly giveaways include tix to upcoming events and concerts. Contact Andrea Jones at ajones@VidaCantina.com for more info or call 704.971.8432. Charlotte Knights Baseball Check online at CharlotteKnights.com for their season schedule and ticket prices (nightly promotions). NoDa Gallery Crawl First & Third Friday of every month 6 p.m. - 9:30 p.m. No official beginning or end - it is not an organized parade of viewers. It’s like a pub crawl, but participants stroll at their leisure past a lively street scene through a fine collection of street vendors, galleries, shops and boutiques. Admission is free. More details at NoDa.org. Power 98 Presents Summer Fest 2012 Music festival focused on bringing the community together. Featuring some of the hottest artists in hip-hop and R&B music. See the hottest acts of 2012 and Charlotte artists as well. Come support your community at this annual event. We’ll have interactive games, talent showcases, prizes, food and the chance to shop with various vendors. For more information please visit Power98FM. CBSLocal.com. TekaRose, Entertainment Contributor
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TEEKI SWINWEAR LINE SAVING THE PLANET
Health, fitness and fashion go together like peanut butter and jelly. When you have an active lifestyle and eat healthfully, it shows. Want to show off that fabulous body while saving the planet? Former Charlotte Beauty, Lindsay Hemrickâ€™s Teeki Bikini Swimwear line to the rescue. Lindsay is quite the fashionista herself and with a love of helping the planet, she combined her loves and created Teeki in 2008. Her idea was to have functional, fashionable and eco-conscious bikinis that not only look awesome but also give back to the planet.
Each bikini keeps 12 plastic bottles out of landfills and the swimwear line is super hot. I love the fact that Lindsay wants to protect our planet. So many companies are producing goods in other countries and care more about their personal gain and very little about keeping jobs in America and even less about being eco-friendly. This amazing young lady has found a way to make a statement, save the planet one water bottle at a time and follow her love of fashion. With the popularity of her swimwear line, she has expanded her collection to include Active Wear and accessories that are also eco-friendly. The Teeki Swimwear Collection is a â€œmust-haveâ€? in L.A., but we can save the planet and look like a fashionista with just a click via the internet. Visit the Web site Teeki.com. PLANET FITNESS IS THE BIGGEST WINNER Speaking of saving the Planet, PLANET FITNESS can help you get into shape mentally and physically for only $10 a 31
month. What I love most about this gym is the fact that it caters to “normal people!” This gym does not have a country club atmosphere where you feel like you must dress to impress. Instead, you step into a non-judgmental gym that you can feel comfortable working out in. Planet Fitness is a proud sponsor of The Biggest Loser and if it can work for this reality TV Show, it can work for any regular Joe that wants to get in shape. For the month of July, you can join for $5 with a monthly fee of only $10. I call that a win/win offer. See you around at the gym – I love the Carmel Road location so hope to see you there. Debra A. Kennedy, Fashion Editor DebraKennedyShow.com
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We start with the objectives of our client then we go from thereâ€Ś.this is the WHY. As for everything else the WHAT What we do is design and develop amazingly functional, creative and engaging Mobile APPs to attract new business, engage customers, initiate awareness, and drive revenue. the WHO Go Mobile Now, LLC based in Charlotte, NC is a premier mobile APP design and development company. Our APPs are cross platform APPLE tm, ANDDROID tm, and HTML5 tm. Founded in late 2011 by Kevin Poimboeuf, Go Mobile Now has clients in Canada, California, North Carolina and is quickly growing to markets beyond. Staffed by teams of Client managers, Designers, Developers, and Customer Support, Go Mobile Now manages the Mobile APP project from inception to delivery across platforms of APPLE tm, ANDROID tm, and HTML5 tm. Once a Mobile APP is live, we continue to advise our clients with Mobile Analytics to assist in the branding/marketing as well as deliver updates and feature improvements within the APP. For a demo visiti www.gomobilenow.biz or 980-297-9400. Our development platforms:
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Clubs, lounges, triple deckers? -- oh my! We have a hand full of new places across the city open and set to be open probably before you are even done reading this article -- my kind of summer! Some people can be narrow minded when hearing of another club or lounge opening, along with the typical crowd that may follow; but the fact is that Charlotte has been in sort of a slump without new places like these opening, especially anywhere outside of center city. And the scene? Short dresses -naturally. This should not be an issue at any club, bar, lounge â€Ś well, anywhere, period. If anything, it should be a requirement, well
maybe not for everyone. Now the Pauly D tight shirt crowd on the other hand that has unfortunately been the model for most of the recent nightlife in the country the past few years, well ahhhh, not sooo much. But that’s the good thing about Charlotte! Just as we are almost considered an East Coast melting pot for people moving here from other states, our night life scene can be a melting pot too. Trust me, the only fist pumping I am doing while out partying is giving a knuckle dab to my buddy after I drop a dirty (and most of the time distasteful) joke. These new spots set to open cater to just about every walk of life. Especially with the heavily anticipated Taj Mahal in Plaza Midwood. From Jack’s of Seventh’s fame comes Jack’s at the corner of Pecan Ave. and Commonwealth Ave. It is the three-story concept which will be open soon and is yet to be even be officially named, having been under construction for quite some time. This used to be the location of The Steeple. Volume Lounge will be at the bottom and will offer private parties for a club and lounge scene, something Plaza Midwood has yet to nail down. The second and third floors will be bad ass bar areas with game rooms. State-of-the-art shuffle boards and pool tables can be found along with plenty of places to sit, drink and eat from what will be a new menu every six months. The views starting from the third floor windows remind you that you are in a big city. The rooftop gives us a view of our city skyline as if the city just dropped 39
its towel for the first time and has given us a glance of the full monty that no other roof top in town can see. This view is naughty and in return the people downtown can see Jacks in Plaza Midwood’s fully monty. The big building with a rooftop of people wondering why they are downtown and not here. This is something the owner Rob hopes will eventually happen. Bring people who rarely leave downtown to come to the most happening borough in the QC and while here be able to hop around like a Jack Rabbit and pay visits to all the other restaurants and bars that all should be visited in the neighborhood. And with all of these options, who cares what it’s called? Jacks, Jack Across The Tracks, Jack Rabbits. What they are about to open here is about to change Charlotte’s nightlife, day life, and our local entertainment scene in general, and most of all expose one of the most eclectic neighborhoods in the QC in a positive way! Apostrophe Lounge is located in the heart of the South End district. Apostrophe recently has gone through NEW ownership and some remodeling since first opening. All of which are hugely beneficial to the patrons and especially for anyone that lives in the South End neighborhood. Mondays are Service Industry Night with guest bartenders serving your favorite medicine followed by Neighborhood Night on Tuesdays. Yeah, if I lived in the hood I’d definitely be getting my mail here on Tuesday let alone any other day of the week. If you want sig40
nature martinis and premium wine you need to lounge here. An upscale environment sure, but Apostrophe is also a chill, intimate spot for anyone from professionals to socialites to anyone who wants to enjoy a new chic lounge.Â Apostrophe leans heavily on a lot of private parties and should be on the top of the list when it comes to hosting one. The layout is spot-on for any private party occasion and the location and newly remodeled interior make it a perfect fit for an all nighter or just a night cap. Anything under new ownership and recently renovated is worth a trip into town in my eyes, and should be in yours. The new scene and vibe here is what Apostrophe needed and is what South End fortunately has now! Two other clubs/lounges will be opening their doors soon too. Longly awaited Bubble Lounge at the EpiCentre will be opening soon along with NCMFâ€™s newest club, LABEL. More info on both will be unveiled on the Elevate Lifestyle Web site and in issues to come. Cheers! Sean Flynn, Nightlife Editor Any feedback or QC night life happenings you think are Elevate worthy that I should share with the QC? Email me at seanf@ElevateLifestyle.com 41
Summer Seasoned Photography: Jay Lewis, Jay Lewis Photography JayLewisPhotography.com
Photography: Jay Lewis, Jay Lewis Photography JayLewisPhotography.com Models: Jay Johnson, Kylie Deal, and Matea Katic Hair & Makeup: Erica Arcilesi Swimwear: E Martini Menâ€™s Shorts: TrySports, South Park
neweSt Bar Great HanD toss neW YorK tHin Crust stYle Pizza. ClassiC italian Pasta DisHes, salaDs anD entrees.
Full liquor Bar over 55 Beers – DraFt, CraFt, anD DomestiCs. DrinK sPeCials mon: $6 stoli martinis, $4 Jager/Fireball, $3 omB tues: $3 Glass House Wine, $8 ½ Carafes, $4 sierra nevada, $4 royal Flush WeD: $3 Yuengling, $5 Jack Daniels tHur: $3 Flat tire, $5 Jameson Fri: $4 sam adams and seasonal, $4 Jager/Fireball, $2.50 Domestics Bottles sat: $2 10ox Yuengling, $3 Kamikazi/red Headed sluts, $4 Jack and tito’s Cocktails sun: $4Guinness, $5 Jack Daniels, $4 Bloody mary, $4 momosa
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Sports and Fitness Nutrition Training Tips There are plenty of sports nutrition gurus out there, but no matter what you decide to read, ensure that your sources are peer-reviewed from reputable scientific journals. We summarize some of the more interesting sports nutrition research facts in the past year for our health and fitness issue. Sports drinks: many â€œsports drinksâ€? are actually water disguised as something else. Two ingredients on the labels to check: carbohydrates and sodium. One RD (registered dietician) recommends: a carb concentration of 14 to 15 grams per eight ounces to help re-energize muscles at exercise. Higher concentrations may cause gastrointestinal distress. Keep in mind however, these drinks should only be consumed when exercising at moderate to high levels. You do not want to be unintentionally consuming extra calories but not expending enough by exercising lightly. Use these drinks carefully, and for energy replen-
ishment if necessary. Otherwise, fresh water is still a primary choice for rehydration. Also check for sodium on sports drinks: look for 100 to 150 mg per eight ounces. Look for higher concentrations around 200 mg if exercising longer than two hours or sweating intensely. Sodium helps move fluid out of the stomach and into the muscles but also aids in the sweat mechanism for body temperature control. Plain water should be effective during and after an average workout. However if exercising beyond an hour, consider a sports drink especially if working intensely. After an hour of intense exercise, the body may lose fluids but also electrolytes (sodium, potassium) and carbohydrates. Get your sleep. Recent research has highlighted the likely effect of sleep deprivation (even one night) in the acute onset of next day dysregulation in glucose (sugar) metabolism in your blood stream and also alterations in your hunger and dietary patterns. This could affect your meal plan of the day, your mental alertness and also performance in your workout, practice or game. So find a restful sleep pattern and stick to it as best you can. Restful sleep stages for the brain at night also initiate improved regulation of the hormone GH (growth hormone), which boosts muscle recovery and enhances muscle/strength development from training. Helping to get you cut and enhance weight management, here are some findings. You can try these techniques (packaged in with regular exercise, of course): â€˘ Eat a grapefruit and a half a day. Researchers at Scripps Clinic in San Diego, Cali. found this fruit to be helpful in metabolism. Those subjects who ate half a grapefruit with every meal could lose an average of nearly four pounds over 12 weeks. â€˘ Green tea or green tea extract. This healthy tea not only packs an antioxidant punch, but assists in 4.6 percent reduction in waist circumference over 12 weeks among subjects in a study.
â€˘ Vitamin B complex boosts energy consumption and management in muscles. B12 (one of the B vitamins) has been demonstrated to further enhance metabolism. B12-rich foods include oysters and bluefish. Scheduling morning workouts: research has shown that the larger the meal (especially with more fat or protein in the meal) in the morning, the longer you should wait to workout. A 30-45 minute wait should typically work. However, avoid exercising on a completely empty stomach. Scheduling night time workouts and meals: If you have to workout late, research recommends that you eat your last complete meal of the day an hour or two before your night workout. A small postworkout recovery snack is fine, such as a shake or a cup of yogurt and a banana. Ideally you should avoid exercising too closely to bed time, however some work schedules do not always permit that. Staying in the game. Researchâ€™s best recommendations for staying fit while preventing injuries or hurdles in your game plan for staying in shape:
• Water accounts for 75 percent of muscle mass. A RD nutritional consultant to the Denver Broncos and Cleveland Indians recommends that if you do not drink enough, you risk muscle strains, sprained ligaments and annoying muscle pulls. • Oil up. Seek out omega 3 fatty acid rich foods to help fight inflammation or to help naturally remediate achy sores/pains. Walnuts and salmon are good sources to start. • Go green. Leafy green vegetables and citrus fruits boost the blood’s alkaline levels, assisting in faster healing and reduction in circulatory inflammation. • Collagen is the key common protein structure in the build up of connective tissue, tendons, bones and muscles. Vitamin C is the fundamental nutrient source to boost the integrity of these tissues. • A hospital study found that injured athletes were correlated with consuming 25-40 percent less calcium than uninjured counterparts. • Whey protein helps muscle protein synthesis and recovery. Whey protein is also a precursor for glutathione, a circulating antioxidant. Whey protein is also the most readily absorbed source of branched chain amino acids, acting as muscle repair and rebuilding functions. Got more sports nutrition questions? Just e-mail me and ask. By no means is this a conclusive list of sports nutrition advice. Be sure to consult a health professional! Enjoy your month of training and staying fit. Dr. Ryan Shum, MS, CSCS, DC ryans@ElevateLifestyle.com
Picking the best running shoe for you Footwear is an integral part of fitness and sports success. Picking the best shoe for you is an important process that should not be overlooked in injury prevention and optimization of performance. Take the time for research and remember that not all feet, nor shoes, were created in the same way. Here are some tips: â€˘ Measure your feet at least twice a year. Adult foot sizes can actually still change, according to foot specialists and physicians. Not all shoes are created in the same identical sizing either. That is, a size 10 in one brand is not the same size 10 for another. There are variations in manufacturing, including at the sole (the base layers) and the counter (the outer wall) of the shoe. â€˘ Replace your shoes when it is time. Some literature recommends replacing shoes at 350400 miles of usage. Perhaps more wisely: check the look of your shoe. If the back of the sole is worn out, or a sensation of lack of support or discomfort begins to creep in, reconsider seeking new ones.
• Shop for new shoes towards the end of the day. Feet can swell as we use them throughout the day with weight bearing activity. Evidently when you exercise, this shall also occur to more of an extent as well. To best simulate this when sizing and shopping, try on shoes towards the end of the day to best know the real feel. • Look for a thumb’s width between your big toe and the end of the shoe. Meanwhile, the heel should feel relatively tight and snug and not be able to slip out. The ‘upper’ of the shoe (the top), should be snug and secure as well. You should be able to freely wiggle your toes whenever the shoe is on. • Use your own socks when trying on shoes. Bring orthotics too if you frequently use them. • The ‘breaking in’ process of shoes is a myth. Shoes should feel comfortable right away, according to physicians. • Road runners vs. trail runners -- there is a difference. What terrain do you like to dominate on the most? Road runners are designed for pavement and some occasional episodes onto uneven surfaces and paths. They are designed to be more light and flexible but also to cushion/ stabilize during repetitive cycles of impact. Trail running shoes are more fortified for off-road terrain and enhanced with stronger outsoles for more traction and stability. Support and foot protection are paramount in trail running shoes. • Know your foot arches, as they can also help indicate the specific width of your foot/shoe sizing. Check out the tub/water test at REI.com.
• The biomechanics of running are complex. If you are not sure if you are a pronator (turning the foot inwardly), supinator (contacting the foot on the lateral surfaces) or neutral runner, you can consult a licensed health professional. Chiropractors, physical therapists, athletic therapists and podiatrists may be worth a consideration. • There are different types of running shoes. A quick and easy summary for the “Big Three:” Stability shoes help decelerate pronation (foot turning inwardly, inside arch usually flattening out). These stability shoes are typically effective for neutral runners (those who do not really rock their foot upon contact with the ground) and mild/moderate overpronation runners. Cushioning shoes have enhanced shock absorption but reduced medial (inside) arch support. Runners who are mild pronators or supinators, or neutral runners who are off pavement surfaces can benefit from this shoe. Motion control shoes provide stiffer heels and structural anatomy within the shoe to counter overpronation (dropping the inside arch too much when hitting the ground). Runners who are overpronators may consider this type of shoe. • Did you know that there are different stringing/lacing techniques for varying foot types? You can look up instructions online for stringing/lacing methods for toe problems, heel slipping, high arches, and other conditions. • If you participate in a specific sport at least three times a week, you need a sportsspecific shoe for that activity. • Always re-lace the shoes that you are trying on. • When fitting for shoes, do not just go by size, have your foot measured. • If you encounter foot problems, sometimes a simple modification can assist: a heel cup, an arch support, a metatarsalgia pad. If unsure, consult a podiatrist. If there any questions about your feet, orthotics and shoes, consult a licensed health professional. Dr. Ryan Shum, MS, CSCS, DC, Fitness Editor ryans@ElevateLifestyle.com
Flip the Switch On YOUR Summer Results! Summer is among us folks and whether or not you want to admit it, you feel as though you are NOT ready for the beach, the lake or maybe even your own backyard! We all want that perfect beach body that we can be proud of and although some of us work harder at attaining it than others, we all share the same frustration of still needing to hit “this” and “that” area. The good news is that these
gaps CAN be filled and the result can be seen quicker than you may think, all it takes is a little change in direction! I fix the same exact problem with my clients in the beginning of training them, placing them on the correct path to success. The fix is most likely as simple as this: if you are NOT currently doing it, then you should be. In this case “it” will be resistance training for some of you and cardio for others. Too often I hear questions and concerns along the lines of “Won’t lifting weights make me bulky?” or “Cardio may cause me to lose muscle!” Ladies and gentlemen, I can assure you that you will not get bulky from incorporating resistance training into your workout and you will not shrivel up and float away from a little cardio. Now that we’ve got your common fears out of the way (I hope), you are ready to tackle your weaknesses and move into summer with a more toned, athletic body. Let’s get it! The first issue I want to address is the fear of weights! Yes ladies that’s you, as I mentioned above the common belief is that these scary things will make you into a bulky monster overnight...and every guy reading this says, “I wish!” Please trust me when I say not only will this not happen to you but you are missing out on a lot of muscle tone by NOT participating in a resistance training program of some sort! The fear of weights typically comes along with doing a lot of cardio because THAT will dust the fat right off 65
of those muscles; the muscles that you have not yet built. The truth is that yes cardio will boost your metabolism both during and (depending on what type of cardio you are doing) after your workout session but NOT the way weight training will! Did you know that when you throw resistance training into your workout program that you can burn extra calories for up to 72 hours after that lifting session? Did you also know that during high intensity exercise it is carbohydrates that your body is burning and the fat burn happens after? With that being said, these scary weights can cause your body to burn excess body fat for three days after that lifting session! When you look at it like that along with eliminating the fear of “bulking up,” you have just unlocked a huge door in getting your body not just ready for summer, but for the entire year! Now for you guys and gals that are afraid of cardio, the stuff that may, “burn up your muscle” that you worked so hard to
attain! I am here to tell you that cardio will not kill your muscle; it may kill you at first but not your muscle. Take a look at some of the elite endurance athletes in the world, (Bicyclists, Soccer Players, Track Athletes) and then look at their legs and tell me how skinny they are! This is not the case at all unless their sport requires them to be a bit smaller to execute the tasks expected of them. Not only will cardio not evaporate your muscles but you may see an INCREASE in muscle over time. This is because there are fibers in your muscles that are primarily hit with cardiovascular activity and they are called Slow Twitch muscle fibers. Not only can you build some muscle from adding cardio to your workouts but you will be working your most important muscle of all, your heart! When this happens and your heart rate is forced to go up, come down and jump all around (within reason), you will be surprised to see your hard earned muscles start popping out more as a result! Please do not be afraid of cardio because if you are not doing it, the shock to your body from adding it can be a great one both inside and out. What you have here are two small, simple fixes that you can make to your workout regimen that will produce results for you in a BIG way! The next time you walk into your gym, walk into the areas you have not been before and break your habits along with your fitness plateaus. Please just try it and see what a small change in direction can do for YOUR “this” and “that” areas! Jay Johnson is a CSCS certified personal trainer and owner of Muscle Lab Performance in Charlotte, N.C. For information on training rates and more visit Facebook.com/musclelabperformance or contact Jay directly at musclelabperformance@ gmail.com.
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Building Your Health and Fitness Team With about half of the year gone, are you where you want to be with your fitness and sports performance goals? Despite our own efforts, sometimes we encounter injuries or just simply need anotherâ€™s perspective in taking our fitness and performance to the next level. We take some time in this health and fitness themed issue to discuss some important individuals that you should potentially consider for your sports medicine/athletic support network. Remember, this list is by no means conclusive but hopes to help lift the confusion on what professionals assist with what situations. Always follow and consult a licensed health professional. The Sports Medicine Physician (D.O, M.D.) This physician is a doctor who specializes in the branch of medicine focused on physical fitness, prevention and treatment of injuries related to sports and exercise. This physician can help oversee pre-participation, medical history and help clear players/athletes such as yourself back to return to play after injury. Sports medicine physicians may coordinate care with an athletic
therapist or other health care providers to manage your case. Some physicians who can assist you include physical medicine amd rehabilitation specialists (physiatrists) and orthopaedic physicians. Check out: SportsMed.org, ACSM.org (American College of Sports Medicine) The Sports Chiropractor (D.C.) Doctors of Chiropractic can have a clinical focus on providing care for conservative, non-invasive management, rehabilitation and optimizing sports performance. These doctors can also focus on spinal injury prevention and can typically provide multiple procedures and methodologies in soft tissue therapy (Active Release Technique, tool assisted soft tissue therapy, etc.) and manual based medicine. Some chiropractors can also perform acupuncture (more on this later) and can help do nutritional consultation. When selecting a DC, seek out one that is evidencebased and well versed in the current research of neuromusculoskeletal conditions. For more info: ACBSP.com The Doctor of Podiatric Medicine (DPM) DPMâ€™s are foot, ankle, leg and low back specialists. Education for podiatrists are similar to medical schools however there is a heavy emphasis on foot, ankle, leg and low back conditions. For especially you runners and recreational athletes (ie. Soccer, basketball etc), consulting with a podiatrist can be useful for chronic injuries that are not resolving. Check them out at AACPM.org The Physiotherapist (PT/DPT) Physical therapists help with past injuries and remediate impairments in your sports performance by promoting mobility and functional capacity. Typically a functional and specific exercise prescription is involved after a thorough examination and evaluation. PTs can also assist you if you have had prior surgical procedures for sports injuries in your
rehabilitation process. PTs also perform neuromuscular re-education, electrical modalities, sonography and athletic injury prevention/education. Check them out at APTA.org The Personal Trainer/Strength and Conditioning Specialist Always look for a highly educated trainer/strength and conditioning coach. There are varying degrees of education but a college background with additional certification and advanced course work are desirable. Personal trainers are not necessarily the same as strength and conditioning specialists, as many S&C specialists require advanced degrees for certification including the National Strength and Conditioning Association (NSCA.com). Other notable training backgrounds include the American College of Sports Medicine (ACSM.org) and the National Academy of Sports Medicine (NASM.org). If you are struggling with certain exercises or are also simultaneously rehabilitating from past injuries, check out a FMS certified trainer as well. Functional Movement Screens educate trainers/S&C specialists to further screen for movement pattern dysfunctions and help correct the efficiency in your biomechanics. The Massage Therapist (Sports and Neuromuscular Massage) I asked Jackie Curan, a massage therapist to NFL players, NCAA athletes and Olympic competitors for her best findings on the benefits of massage for athletes and fitness enthusiasts of all levels: â€œMassage therapy is one way for athletes to keep their muscles healthy and their body balanced. Neuromuscular therapy is a technique to identify deficiencies in the muscle and provide necessary treatment to restore the muscle. We now have scientific evidence that massage therapy reduces inflammation which enhances training and recovery protocols.â€? NCBTMB.org
The Athletic Therapist/Trainer (ATC) These certified health professionals practice sports injury management in acute and chronic settings, helping you to return to play at full function. Dr. Scott Mills, who is also an ATC states, “Certified Athletic Trainers are highly skilled and important health care providers. They can specialize in injury prevention, clinical evaluation, emergency care, treatment/rehabilitation and health well-being.” Certification is provided by the National Athletic Trainers Association Board of Certification. Check out BOCATC.org, NATA.org Contemporary Medical Acupuncture (CMA) Acupuncture has been used and practiced for hundreds of years. More recently however, enhanced evidence based practices and research supported protocols have enhanced its usefulness with medical acupuncture. This form of acupuncture has a “neuro-functional approach” in that similar/synonymous points with traditional Chinese medicine acupuncture points can be used, however they are applied functionally to enhance neuromuscular performance. For pain with sports injuries, this can be effective and aid you in return to play. To further speed up the process, try out electroacupuncture as well. These procedures are very safe, effective and not uncomfortable. More info at McMasterAcupincture.com, NaplesFloridaMassage.com, TorontoSun.ca, LearnThat.com Good luck and enjoy your summer. Dr. Ryan Shum, MS, CSCS, DC ryans@ElevateLifestyle.com
D E T N A W S INTERN We are seeking internship candidates who are currently enrolled and seeking school credit for the Fall 2012 semester. Juniors and seniors with a marketing interest and background are especially encouraged to apply. Hours are 16-20 hours a week, and please note, this is an unpaid internship. This internship could lead to a full time position if you are the right candidate. E-mail cover letter, and resume to steve@ElevateLifestyle.com Deadline to apply is Friday, July 27th.
Fundraising for My Father Three years ago, I wrote about my experience as a novice runner, training for and competing in the ING Miami Half Marathon. On March 22ndof this year, I received the news that my fatherâ€™s battle from a stroke he suffered in 2004 had come to an end. Seeing as I had already planned on running the ING Miami again, coupled with the fact that my father is now gone, I am planning on linking the two by fundraising for a charity in his honor in conjunction with this race. I have run two more half marathons since the time when I ran my first race and due to my love of even numbers, I will run the ING Miami Half Marathon again in January justâ€Śto even things out. Though a supporter of several Breast Cancer Awareness events, the American Cancer Society and the American Heart Association, I typically use the races I run as
personal fitness goals of mine, without raising money towards any one charity in particular. However, I think with everything that has happened to my father over the last 7 years, fundraising towards an organization that will assist other stroke patients with the necessary resources, funding & rehabilitation would be a wonderful way to give back. I got that idea from my brother. He gave my sister and me the proverbial “head’s up” that his colleagues and associates were raising money to benefit a local charity in their city of Toronto. “What a great idea,” I thought and immediately decided to surf the web to see what the American Heart Association had to offer. I was roughly 80% complete with setting up my fundraising page, reading and reviewing all of the recommended information when my mother suggested donating the money to a charity in our native home of Jamaica. But most importantly, it was my father’s home for many years; it was where he received his healthcare and so it only seemed fitting. After diligently searching and calling different possibilities, I found The Heart Foundation of Jamaica. The Heart Foundation of Jamaica is based in the island’s capital of Kingston and was incorporated 41 years ago as a voluntary organization. Their founding fathers felt that something had to be done to help heart patients in Jamaica and to reduce the high incidence of heart attacks. The Foundation soon became a member of the International Society and Federation of Cardiology (ISFC), which is now The World Heart Federation, located in Geneva, Switzerland. While on their website however, I noticed there was not a fundraising page like the American Heart Association offered. There was not a place for me to upload an endearing picture of my father or to write a short blurb about why I wanted to do what I was doing. What I did see however was a phone number to call to which an enormously kind and welcoming voice spoke to me for about 30 minutes, trying to aid me in my objective. Coincidentally, the foundation was in the midst of revamping their website and once they are complete, the functionality for donations made by foreigners will be in place!
Donating money towards The Heart Foundation of Jamaica does not mean that I do not recognize the issues in my own backyard. I simply have two backyards: One that has a plenitude of resources and one that is a Third-World nation that in my opinion quite frankly, if it had the resources we have, perhaps my father would have recuperated sooner. Or maybe he would not have developed more illnesses. Or maybe he would have learned to walk again. Or maybe… Or maybe… I am aware that in our country, a stroke ranks as the 4th leading cause of death and that from 2007 to 2008, the cost of cardiovascular disease increased by over $11 billion (myamericanheart.org). In Jamaica, it ranks as the 2nd cause of death overall, with coronary heart disease in 1st place (worldlifeexpectancy.com). For seven years I sat by while my father’s stroke became heart failure, which then led to a series of mini-strokes, a multitude of other ailments before possibly developing cancer. He was fortunate to have someone care for him on a daily basis but without all of the necessary means, it proved dire. So I have written this article as an opportunity for you as a reader to give back, if you feel so inclined. I look forward to running the ING Miami Half Marathon on January 27, 2013 even though it is now July, simply because for once I will know that each of my steps will stand for something much greater than the medal I will receive at the finish line. For information on how to donate contact me at: moniqued@ElevateLifestyle.com. For more information on The Heart Foundation of Jamaica, visit: heartfoundation.org.jm/## Monique Douglas, Fitness Contributor
24 Hours of Booty 24 Hours of Booty is set to descend on Charlotte in July for its eleventh year. If you are not familiar with this fundraising event, its name may conjure up images of Charlotteans shaking it on a Saturday night at the EpiCentre. While 24 Hours of Booty sounds like a good time at the EpiCentre, it is actually a 24-hour cycling event benefiting LIVESTRONG and other local cancer charities. Spencer Lueders, 24 Hours of Booty founder, has always admired Lance Armstrong and wanted to aid his fight against cancer. With his father, Lueders cycled the entire Blue Ridge Parkway, over 400 miles, to raise money for the Lance Armstrong Foundation. When he returned to Charlotte, Lueders wanted to raise more funds so he biked Charlotte’s Booty Loop for 24 hours. In 2002, Lueders turned his one-man mission into the massive fundraising event, 24 Hours of Booty. It has since spread to Columbia, Md., Atlanta, Ga. and Indianapolis, Ind., raising over $7 million. Spaces in Charlotte’s 24-hour event filled up within one day as more than 1,200 cyclists registered. These riders will raise more than $1.2 million for this year’s event! Hopeful cyclists can still register for events in other cities or for Charlotte’s Reboot,
which is a ride from 10 a.m. - 7 p.m. on Saturday, July 28. 24 Hours of Booty is not a race but a fun way for everyone to increase public awareness, support and funds for cancer charities. Onlookers will see everything from professional road bicycles to unicycles and beach cruisers. People who would rather be on their feet than on wheels can still help as sponsors, donors, or volunteers at the event. The Myers Park neighborhood will host this sea of cyclists on July 27-28 from 7 p.m. to 7 p.m. This year, The Corvette Club of Charlotte will lead the first lap followed by cancer survivors. When participants tire from riding the Booty Loop track, they can explore a makeshift city affectionately termed Bootyville, at Myers Park High School. It provides participants with relaxation, entertainment and food. Cyclists create teams of two or more and each team member must raise a minimum of $400. Corporate matching funds are a useful way for teams to raise money and prospective donors can contribute through online fundraising pages. This year the top two fundraising riders out of all participating citiesâ€™ 24 Hour of Booty events will win a ride with Lance Armstrong at the Ride for the Roses in Austin, Texas. So far $452,677.54 has been raised in Charlotte. To learn about the cancer survivors and participants of 24 Hours of Booty, check out the Booty Blog at 24HoursOfBooty.org. The blog serves as a representation of the great impact that 24 hours of Booty makes in the fight against cancer. Be sure to like the event on Facebook at 24 Hours of Booty and follow on Twitter @24hoursofbooty. Anna Starnes
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Health and Wellness Apps to download now! Eyesight APP: Vision | COST: $1 | WORKS ON: iPhone WHY YOU NEED IT: Give yourself an eye exam, learn which exercises and vitamins will improve vision, and, just for kicks, explore optical illusions. Nutrition APP: Fooducate | COST: Free | WORKS ON: iPhone & Android WHY YOU NEED IT: Scans food barcodes and analyzes ingredients lists, allowing you to compare products and select healthier alternatives Posture APP: PostureScreen Mobile | COST: $8 | WORKS ON: iPhone WHY YOU NEED IT: Designed for physical therapists, this app will use your photograph to analyze your posture and show you where your alignment is off. Heart APP: Instant Heart Rate | COST: Free | WORKS ON: iPhone & Android WHY YOU NEED IT: It’s the ideal workout partner-put your finger over your phone’s camera lens to calculate your heart rate Workouts APP: Fitness Buddy | COST: $1 | WORKS ON: iPhone WHY YOU NEED IT: Delivers more than 1,000 exercises, 75 customized, 3,000 instructive images and illustrations, and a brilliantly simple interface for tracking your progress
Pain APP: Muscle Trigger Points | COST: $3 | WORKS ON: iPhone & Android WHY YOU NEED IT: Shows you where pain might be originating (neck tension, for example, often causes back pain) so you can treat the offending pressure points Sleep APP: Sleep Cycle Alarm Clock | COST: $1 | WORKS ON: iPhone WHY YOU NEED IT: Take your iPhone to bed and Sleep Cycle will use the accelerometer to monitor your sleep patterns by your movement and calculate the least disruptive time to wake you. Pharmacy APP: iPharmacy | COST: Free | WORKS ON: iPhone WHY YOU NEED IT: Gives you drug ratings, possible interactions, and little-known side effects, and you can ID stray pills you find in your Dopp kit Nicotine APP: Quit Smoking | COST: Free | WORKS ON: Android WHY YOU NEED IT: This Azati app weans you off cigarettes in a step-down program and then tracks how many days you’ve been cig-free- and how much you’ve saved. Skin APP: SpotCheck | COST: Free | WORKS ON: iPhone WHY YOU NEED IT: Take a picture of a worrisome mole on your skin and a dermatologist will send you a diagnosis within 24 hours Brought to you by
Renew Mind and Body with Yoga in Charlotte Katie Levans, a registered yoga teacher, can expound on a long list of yoga benefits and explain the different types of practice. Her experience would imply a long love for yoga, but she was not always such an advocate of the discipline. Speaking openly, Levans said she thought yoga consisted of random â€˜omâ€™ chanting and simple stretching. After trying her first class, her entire outlook changed. She only turned to yoga to rehabilitate a knee injury, a product of excessive running, but gained much more. Not only did her knee improve, but she became more flexible and lost 20 to 25 pounds doing yoga alone. Levans also became better able to handle daily stress. These benefits so impacted her life that she trained as an instructor to bring the experience to others. Levans has seen that the Queen City offers many unique yoga opportunities.
“What’s so great about yoga in Charlotte is that I think there is a studio and style for anybody,” Levans said. “You can find what you want, you can find your niche.” Charlotte’s yoga community provides a space for beginners to venture into the yoga world, as well as allowing seasoned yogis to continue their practice. Each person’s approach to yoga is different. Whether you desire a traditional style to aid in reflection or a non-traditional method to provide a social hour, there is a studio available in Charlotte. Once you decide which studio best fits your interests, you can enjoy benefits that will improve your quality of life. Like Levans, Elizabeth Brumbach agrees that Charlotte yoga provides many opportunities and that the benefits of yoga are endless. Brumbach is 200 hours certified and works at NoDa Yoga Studio, the Dowd YMCA, and the Sports & Fitness club; teaching vinyasa, prenatal and hot yoga. She often helps people find their ideal studio through her Facebook page, Yog-E at http://www.facebook.com/pages/YogE/275248139188343. Her page is a good source for information on workshops that help hone key skills and specials like $5 community classes. Inexpensive classes are a good introduction to yoga without the immediate commitment of a membership. “One thing that any person wanting to learn more about yoga needs to understand is that every other person in that room has been where they have been. Everybody had their first day on the mat… So they know how that feels and they know the angst and the insecurities that go with that first day.” People can receive such individualized attention and encouragement at NoDa Yoga, a small boutique studio. NoDa Yoga provides classes for all levels. It also takes pride in its strong sense of kula, the Sanskrit
word for community. The studio offers events to cultivate this community feel such as “Class and a Glass,” in which people enjoy wine at Dolce Vita Wine Bar after a lesson. Levans is also 200 hours certified and teaches at Y2 Yoga, a larger Charlotte studio. She says Y2 Yoga takes an unusual approach to yoga, which attracts yoga skeptics like she was originally. “Very non-traditional, we play rap music and pop music and it’s very high energy and fun. It’s kind of the antithesis of what some people would define yoga as, but we think that it makes yoga accessible to the kind of client that normally would not do yoga…” One class offered by the studio is the hot power vinyasa class. This is a new concept in which participants practice moves in a heated room. The added heat warms up the body’s muscles for a deeper stretch and induces sweating to provide a detoxifying experience. The heat also causes a person to focus on their breathing. Levans also teaches at Yoga Shala Charlotte, a brand new studio that she says is the complete opposite of Y2 Yoga. Instead of rap and pop,
the classes do not use music but incorporate chanting and meditation into the lesson. This provides a more introspective experience and promotes the idea of yoga as a component of a holistic lifestyle instead of just an exercise. As part of this holistic living, the studio offers life coaching and massage therapy. Flex + Fit is another Charlotte studio. This self-proclaimed lifestyle club offers many varieties of yoga to fulfill each personâ€™s wants. Choose from Hot Yoga, Hot Power Yoga, Yin-Yang Yoga, Buff Yoga, Ashtanga Yoga and more. The club even provides AIR Yoga, which has the participant completing their stretches while hanging from aerial silks attached to the ceiling. This type of yoga allows a person to get a deeper stretch because they are not on the mat the entire time. All of these different classes are a major benefit of club membership as they work out different parts of the body and provide a different experience. A Flex + Fit employee stresses that their group fitness classes are very social and a good way to interact with other Charlotteans. The club also boasts a kitchen that hosts chefs from local restaurants. Members can relax over a glass of wine as they learn about healthy meal preparation. Brumbach thinks it is fun to switch up her routine by practicing at different Charlotte studios. She stresses that consistent practice is essential to reaping the benefits of yoga and that a person new to the discipline has nothing to lose. â€œAs long as you are respectful of yourself and honor your body then you should be good to go in any yoga class.â€? To learn about many other reputable yoga studios in the Charlotte area, head to ElevateLifestyle.com. Anna Starnes
photos by: Jeaumane McIntosh
photos by: Jeaumane McIntosh
photos by: Jeaumane McIntosh
photos by: Jeaumane McIntosh
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Published on Jul 2, 2012
I hope everyone had a fun and safe July Fourth weekend, hopefully you were able to enjoy it with your friends and your family! Now that sum...