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forward to serving our Lehigh Acres Chevrolet, Cape Coral Chevrolet and Port Charlotte Chevrolet customers. We're pleased to present our wide selection of quality, competitively priced new and used Chevrolet vehicles to all of our customers in the Southwest Florida area. We're confident that you'll find the perfect vehicle at the best price at Estero Bay Chevrolet.Come down to Estero Bay Chevrolet today and find the Chevrolet of your dreams!
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10640 Chevrolet Way Estero, FL 33928
Sales: 239 676 0097 Service: 239 676 0099
Estero’s Finest Luxury Rental Community
Do you have a spirit of adventure? Estero Oaks offers an array of amenities. You’ll find a vast range of choices from resort-style club house that serve as the hub of a neighborhood with social activities, fitness center with yoga classes and spa services, outdoor pool, and walking trails and biking trails.
Estero Oak
For more information visit us at: www.EsteroOaks.com
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I LOVE TO MOVE... ESTERO OAKS
9940 Estero Oaks Drive, Fort Myers, Fl 33967
239 225 0041
NOW
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Rental Rates start at $1,185 per month
ENTREPRENEURSHIP CAN BE A L
THAT’S WHY WE A
Accelerate Your Future www.naplesaccelerator.com
Be at the epicenter of a community of creators, mentors, and investors. Naples is one of the fastest growing economies in the USA, and we want you to be part of our hive. We are looking for brilliant impassioned and serious entrepreneurs.
Come and Grow with us.
NAPLES ACCELERATOR Kraft Center 3510 Kraft Road Suite 200 Naples, FL 34105
(863) 660-2987
Mgoodman.ccatalyst@gmail.com
LONELY GAME,
ARE HERE!
NOV+DEC 2015
5
CONTENTS 24
18 22 30 12 14 16 34 36 38 40 42
GET THE CREEPS FOR BUGS DINE SMART
YOU MAY BUG OUT OVER THIS SURPRISING PROTEIN SOURCE
WHEELS OFF THE FORT MYERS DERBY GIRLS SKATE WITH HEART, GRIT, AND A WHOLE LOT OF ‘TUDE. WE GO INSIDE THE RINK
HEALTHY LEE LEE COUNTY’S GROUNDBREAKING INITIATIVE AIMS TO IMPROVE COMMUNITY HEALTH AND CHANGE LIVES
GEAR - WHAT’S IN HER GYM BAG?
FEATURING IRONMAN ATHLETE JULIA WRESKI
GEAR - FIT TECH
FITNESS MATTRESSES: FAB OR FLOP?
FUEL - TRY THIS
DETOX SMOOTHIE RECIPES
HEALTH - FACE MAPPING
AN ANCIENT HEALING ART MIGHT BE THE SECRET TO STAYING HEALTHY
REVIEW
LAZER Z1 HELMET
TRAIN - WORKOUT
A 5-WEEK SWIM TRAINING PLAN
FITBOOK
PHOTOS FROM SOUTHWEST FLORIDA’S BEST RACES AND EVENTS
CALENDAR
RACES, RIDES AND MORE UPCOMING EVENTS
ON THE COVER: Ric O’Shea, #1, is a Fort Myers Derby Girl and part of this issue’s feature on the team. Full story on Page 22.
Don’t Just Shine ...Glō TruGlō is the premier medspa experience in Naples. Led by Diane Brzezinki, DO and Paul Gardner, MD, TruGlō will help reveal your most beautiful self. Our services can transform your skin and body to bring to light your TruGlō. Call us for your consultation today:
239.919.7009
Free Consultations
Your Tru Special
Purchase $500 in Botox, Juvederm and/or Voluma and receive a complimentary facial. ($135.00 value)
LASER SKIN REJUVENATION SMARTLIPO & CELLULAZE BODY CONTOURING MEDICALLY SUPERVISED WEIGHT LOSS LASER HAIR REMOVAL INJECTABLES & DERMAL FILLERS MEDICAL GRADE FACIALS IV INFUSIONS
1250 PINE RIDGE ROAD NAPLES, FLORIDA, 34108
EDITOR'S LETTER
CEO / FOUNDER Stan Dougé
PRODUCTION FN Media Group
CHIEF OPERATING OFFICER Alfredo Escobar
CHIEF MARKETING OFFICER What are the three little words that everyone loves to say at the start of a new year? “Resolve, resolve, resolve.” Ok, so technically that’s one little word repeated three times, but it sure does have a lot of power, doesn’t it? Resolve. Resolve to work out more. Resolve to work less and spend more time with family. Resolve to eat better. Resolve to kick that bothersome habit. You get the drift. But what ‘resolution’ often implies is that somehow we failed last year; that we aren’t acknowledging the strides we DID make in 2015. So maybe you reached for a cookie more than your nutrition plan technically allowed, but darnit, you made a kale smoothie every single day for breakfast! And maybe you didn’t hit that PR or shave off that extra minute during race season, but you can’t deny you came close, and maybe even made gains in your overall endurance. Bottom line: what most people love about a new year is that it’s perceived as a totally fresh start, but that doesn’t mean you should scrap all the hard work you did in 2015 and effectively begin again. Instead, look at 2016 as more of a continuation, or “work in progress.” Here in this issue, you’ll find that “work in progress” theme prevalent in our featured stories too. Like the continual strides Lee County has been making since 2012 to offer their denizens a better roadmap to health and wellness with their innovative Healthy Lee initiative. Or how you can use face mapping, based on the ancient healing arts of aruyveda, as a guide to improve your health one problem area at a time. And our intriguing look into the world of roller derby, featuring the Fort Myers Derby Girls, showcases how a unique, all-female sport continues to gain traction right here in Southwest Florida. No matter what you resolve to do this year, be sure to put “kindness to self” at the top of your list, and consider every little step you make – no matter how small – to be one in the right direction. Happy New Year, everyone!
Robert Carlson
MANAGING EDITOR Erika Gilbrech
ASSOCIATE EDITOR Dana Kimmelman
CREATIVE DIRECTOR Melody Tarver
LEAD DESIGNER Mitra B. Shaffy
ADVERTISING SALES Lisa Grant
EVENTS Chelsea Garlock
COMMUNITY PRODUCER Claire O. Murphy
INTERN Gerard Albert
COVER PHOTOGRAPHY Allan Hayslip
CONTRIBUTING WRITERS
Erika Gilbrech Managing Editor #WEAREFITNATION
Mary Ann Green, Matt McCain, Nichole Rheiner, Liza Rhima, Jamie Shane, Ann Murphy, Claire O. Murphy and Dana Leigh Smith
CONTRIBUTING PHOTOGRAPHER Allan Hayslip Samantha Duffy
ADVERTISING
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239.330.3924 ads@fitnationmag.com
CONNECT
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JAN+FEB 2016
9
BULLETIN
DELICIOUS RAW
HANG XTREME
JUICE BAR OPENS 4TH LOCATION AT COCONUT POINT MALL
IS READY FOR AN INDOOR EXPANSION
A fresh fruit and vegetable juice and smoothie bar with locations on Naples’ 5th Avenue South, Pine Ridge Road and Pavilion Center on US 41 and Vanderbilt Beach Road is opening it’s 4th location at Coconut Point mall in January 2016!
Hang Xtreme is a local, mobile rock climbing business, in the process of creating a modern space to serve the adventure, fitness and recreation needs of local/regional organizations, families and individuals while promoting an active and healthy lifestyle. Their goal is to build an indoor rock climbing facility for YOU and OUR community! Hang Xtreme is dedicated to an adventurous and unique experience in a safe and fun environment.
Same great juice bar, new great location!
This new location will offer the same celebrated menu as its Naples counterparts including its specialty menu of: 11 fruit and vegetable juices, 11 fruit and vegetable smoothies, a range of cold pressed juices and functional wellness shots. In addition, Delicious Raw Coconut Point will offer a range of superfood wellness bowls.
All juices and smoothies are made from only fresh, raw, high-quality produce and super foods, thereby unharmed by oxidation, additives, and preservatives. Visit us:
DelRaw.com
Bring an indoor rock climbing facility to SWFL!
Only with your help can we make this project a success. With only a mobile rock wall, they are limited; with your help they can create an indoor facility to serve the entire community! Support the journey by visiting the campaign:
http://igg.me/at/HangXtreme
HOUSE OF FLYTE
BKS YOGA STUDIO
NOW OPEN!
GRAND OPENING PARTY
House of Flyte Aerial Studio is licensed with AntiGravity® Fitness, a comprehensive fitness technique designed to increase one’s overall health and physical agility.
On January 14th, 2016 from 6pm-8pm BKS Yoga will host their Grand Opening Party with a Free Celebration Yoga Class starting at 6pm. Guests are encouraged to wear white or light colored clothing.
Take Flyte with your mind, body and soul.
Celebrate one year of business with a party and free class.
This special form of exercise is used to increase flexibility and strength while decompressing the spine and re-aligning the body.
Come to eat, drink, and enjoy live music and vendor specials. All are welcome for this time of celebration and to thank the community for a blessed first year of business.
All House of Flyte Aerial Studio instructors are certified in the AntiGravity® Fitness technique, and will help studio members learn at their own pace. House of Flyte offers classes for all ages and fitness levels. Check them out at: The Shoppes at Vanderbilt
2359 Vanderbilt Beach Road, Suite 402 Naples, FL 34109 239.260.7782
BKS Yoga Studio caters to yoga novices and the experienced yoga devotee.
BKS offers a variety of yoga classes, shopping in the unique boutique space, as well as massages or private yoga sessions to improve your wellbeing. Check them out at:
BKS Yoga Studio 2900 Tamiami Trl N, RSVP call 239-213-9276 or visit: bksyogastudio.com
1 HOUR TO YOUR RELIEF One on One Functional Manual Therapy
We will assess, identify, and get to the root of your pain and/or functional limitation; and then make lasting improvements! Whether it's a day old ankle sprain or 20+ year history of low back pain, we treat pain and injuries from head to toe. All of our sessions consist of a full hour of one-on-one care from a Doctor of Physical Therapy, effective quality Manual Therapy techniques, followed by immediate changes in functionality. One visit is all you need to see immediate dramatic improvements. Don’t bare the pain...Make an appointment today!
For more information visit:
Bermanpt.com
501 Goodlette Road North Unit C-104 Naples, FL 34102
239 564 0069
GEAR
FUEL
HEALTH
TRAIN
WHAT’S IN HER GYM B AG ?
JULIA WRESKI BY DA NA L E I G H S M I T H
Fierce Ironman athlete and mom of four Julia Wreski shows us her workout must-haves for grueling training sessions and triumphant race days. Swimming 2.4 miles, completing a 112-mile bike ride, and then running a marathon without a break is no easy feat. But for Fort Myers-based Ironman athlete Julia Wreski, that’s the easy part. What challenges her the most is getting to the starting line. “Training for an Ironman is no joke,” says Wreski, who came in first for women’s overall for the Olympic distance at the 2015 Naples HITS Olympic Distance Triathlon. “It takes a lot of dedication and work, and not every race will turn out like you want it to. But training is a major confidence booster. Even though the workouts suck sometimes, I’m always happy afterward and I continually surprise myself with how much my body can do.” To stay in top condition, she laces up her running sneakers in the morning, then hits the pool or hops on a bike. Sometimes, she’ll do both. Wreski, who was the first female finisher out of the water at the 2015 Ironman Florida, devotes between 15 and 20 hours a week to triathlon training, which she says not only keeps her in race-ready form but also helps her set an example for her children. “One of the reasons I do this sport is to show my kids that if you have a goal and put in the work, you can make it happen.”
TREK CIRCUIT HELMET
“For training I wear a Trek Circuit, but I just got a hot pink Rudy Wingspan helmet for racing. It is supposed to be more aerodynamic, and the bright color will make me hard to miss.”
GRABBER HAND + FEET WARMERS
“It can be chilly before races start and when there’s a lot of time to kill it can be pretty awful. Small, disposable hand and feet warmers can be lifesavers.”
RUDY PROJECT SUNGLASSES
“Rudy specializes in cycling, so they have some of the best products for biking. I like these glasses because they stay put and have good ventilation.”
RACE DAY SWIM CAPS
“When you compete in a triathlon, you’re always given a free swim cap. Recently, I’ve been training in my freebies — they help keep me motivated. If I had to recommend a brand, though, Speedo and TYR have good selections.”
VASELINE JELLY
TYR PERFORMANCE NEST PRO GOGGLES
“I don't know that they are superior to other goggles, but I like that I get good peripheral range in these. It’s important that each athlete finds what works for them — everyone is different.”
G EGAERA R
“Vaseline can help ward off chafing, so I’m never without it. If I want to run without socks for a short race, I’ll put it in my shoes where they might rub my feet.”
12 fitnationmag.com
ASICS GEL-NIMBUS RUNNING SHOES
“I have been wearing these shoes for a while. They’re stable, which is great because I have plantar fasciitis and issues with my Achilles [tendon].”
SHIMANO DYNALAST BIKE SHOES
“These have held up for the last three years. At this point, they smell so bad they could probably ride the next tri without me.”
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GEAR
FUEL
HEALTH
TRAIN
Fit for sleep FN INVESTIGATES THE SCIENCE BEHIND “FITNESS MATTRESSES” THAT CLAIM TO OFFER ATHLE TES A BE TTER NIGHT’S SLEEP.
Y
ou already know that sleep is a necessary pillar of general wellness and fitness recovery, but fewer of us give our sleep gear all that much thought. We just throw on our PJs, get under the covers, and try to doze off. But what if there was a mattress that could actually help you rest more soundly, increasing the rate at which you recover and benefit from your workouts? No, this isn’t a scene from the best dream ever (no need to pinch yourself!); a number of companies now offer high-tech mattresses complete with recovery technology. But do fitness enthusiasts actually need a “fit bed”? More importantly, do these mattresses deliver their advertised benefits? Here, with the help of some of the foremost sleep experts, we look into the science behind two of the leading brands: 1. Bear Mattress $650–950 The Technology: The top layer of the mattress is made with “cooling,” “pressure-relieving,” gel-infused memory foam. The product is said to be engineered to relieve pressure, speed recovery, increase energy, and, of course, improve sleep.
FIT TECH
Best for: Side sleepers. While traditional memory foam is orthopedically beneficial because of its ability to contour to the body’s position on the mattress, which can lead to better spinal alignment (that’s the theory, at least), it’s also known for being extra toasty. The average athlete’s higher-than-normal body temperature can lead to an uncomfortably hot and restless slumber, unfortunately. “Athletes have incredibly high metabolic rates, and, for this reason, often have high body temperatures,” explains sleep specialist and neurologist W. Christopher Winter. “This makes them particularly susceptible to sleep sweat.”
14 fitnationmag.com
However, the graphite, gel-infused memory foam in Bear Mattresses, which is purported to conduct less heat than traditional memory foam, may be just the ticket. “Though it’s a bit of a marketing ploy, cooling gel-infused memory foam is indeed cooler to the touch than traditional memory foam,” says Dr. Winter. The Bottom Line: To maximize those zzz’s, be sure to use a mattress pad, blanket, and sheets made from a breathable material like cotton. Winter suggests picking up a DermaTherapy Sport Sheet set ($200–250). They’re made with moisture management technology to keep you cool and dry. 2. IRONMAN Price upon request The Technology: Backed by Celliant technology, this official mattress of Ironman can purportedly increase oxygen levels in the body,* speeding recovery time and improving sleep. Finished with a latex-infused cover, the mattress also keeps out dust mites and their fecal particles, which often collect inside traditional mattresses, diminishing sleep quality in allergy sufferers. Best for: Athletes with allergies. Hypoallergenic materials, like latex, are a must for mattresses and bedding, says elite sport sleep coach Nick Littlehales. The fewer allergens in your bedroom, the better you’ll sleep. The Bottom Line: This mattress may keep the bed bugs away, but it probably won’t increase your oxygen levels or recovery time. “I am not aware of any legitimately published studies showing this,” Winters says. “Call me stupid, but how can a mattress increase oxygen levels in the body?” *At the time of printing, the studies said to back these claims were missing from Celliant’s website.
A sound sleep strategy According to Littlehales, a fancy mattress isn’t necessary for improved sleep. Adopting what he calls a “sleep best practices routine,” however, is. Here are some no-cost ways to catch more restful zzz’s. HIT THE GYM. According to a National Sleep Foundation survey, regular, vigorous exercisers report getting the best sleep. Other findings reveal that moderate aerobic exercise can help people fall asleep more quickly. STAY CONSISTENT. We hate to be the bearers of bad news, but according to Kansas State University researchers, sleeping in — even just on the weekends — can reset your body’s internal clock to a different sleep cycle, making it more difficult to fall asleep. So as delightful as setting the alarms back an hour or three on Saturday morning might feel, your body may not agree. SIP YOUR COFFEE OUTSIDE. Light exposure helps maintain a healthy sleep-wake cycle, according to the National Sleep Foundation. Since most of us spend the majority of our time indoors, implementing an outdoor AM ritual ensures you get your daily dose of sun.
Get Back Into the Game Don’t let the pain be the most intense part of your game. If you suffer from persistent pain or a sports-related injury, you can rely on our expertise in the field to get you back to excelling in yours. Dr. Brian Wallace provides fitness enthusiasts and athletes with cutting-edge treatment in sports medicine, orthopedics and physical therapy to get you back into the game.
Dr. Brian Wallace, DO
Orthopedic Surgeon • Fellowship Trained in Sports Medicine
239 261. 2663 (BONE )
1250 Pine Ridge Road, Suite #203, Naples, FL 34108 www.JointInstituteFL.com
SERVICES AVAILABLE
● Physical
& Occupational Therapy Management ● Urgent Care ● Radiology ● Outpatient Surgery ● Pain
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NO APPOINTMENT NECESSARY
INTRODUCING
15 S YEAR
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Check in Online Wait Anywhere
Urgent Care Walk-in Hours Mon-Fri: 7am-7pm Sat-Sun: 8am-4pm South of Coconut Point Mall on US 41
(239) 949-1050
www.bchcfl.com
3501 Health Center Blvd. Bonita Springs, FL 34135
GEAR
FUEL
HEALTH
TRAIN
CRAVING SOME DETOX? START 2016 OFF THE HEALTHY WAY WITH THESE DELICIOUS, ANTIOXIDANT-RICH SMOOTHIE RECIPES.
Come January, most of us feel a touch of post-holiday blues when we step on the scale, recalling all the candies, rich foods, and buzzy beverages consumed during the season’s glut. This time, rather than chiding yourself for eating too much or badly, resolve to start the new year with a singular focus on whole food nutrition and how important it is to your health. The antioxidants found in fruits and vegetables aid in counteracting oxidative stress (aka, free radicals, which can cause cell damage and disease) and help promote detoxification the natural way. And remember: don’t overstress about eating the “right” foods or avoiding the “bad” ones. We all want a magic bullet, but, truth be told, a diet comprised predominately of a diverse mix of fruits and vegetables beats any detox or fad diet. Smoothies are a simple, convenient way to amp up your nutritional intake and kick off a healthy new year.
Sweet Support Smoothie
GINGER: A known digestive aid; also helps soothe the gut. CHERRIES / BERRIES: Contain some of the highest levels of polyphenol, an antioxidant, which is involved in defending our body from UV radiation and pathogens. MANUKA HONEY: Promotes healing and fights infection. While most honey has antibiotic properties, what makes Manuka special is that it also has a high concentration of antibacterial properties. CILANTRO: With high levels of Vitamin K, cilantro helps your body build healthy bones and tissue. MINT: Includes a wide range of feel-good uses, from aiding with digestion issues (heartburn anyone?) to improved mental function to fighting the common cold.
T RY T H I S
This smoothie, instead of a milk product, calls for brewed green tea. Green tea is purported to contain the most antioxidants of all foods, which helps to bring up good cholesterol levels and protect the liver. In addition, the high levels of catechins, an antioxidant in green tea, aid in weight loss, according to recent studies. That pair of benefits alone is the perfect countermeasure to overindulgence.
RECIPE: 16 oz green tea, brewed 2 slices fresh ginger (brew with tea only) 1 cup mix of cherries and berries 1 Tbsp Manuka honey ½ cup cilantro 1 sprig mint 3 ice cubes
The best part is, not only does this smoothie do your body good, it’s also easy on your taste buds – the flavor is very similar to a berry mojito, without the calories or alcohol!
Blend all ingredients in a blender. Want a little extra crunch? Crush ice cubes into smoothie and enjoy on the rocks.
Pro Tip: Be sure to brew with purified drinking water to avoid water additives like chlorine, which can alter the flavor profile.
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Veggie Delight Smoothie
Did you know that there’s more calcium in our bodies than any other mineral? Improve calcium absorption
the natural way with cruciferous veggies like collards or turnip greens, both excellent sources of vitamin K. These nutritional powerhouses are also high in fiber and water content, which can help promote digestion and keep your digestive tract healthy too. PRUNES: An excellent source of potassium, an important electrolyte that helps the liver rid the body of toxins and the pancreas regulate blood sugar (we’re looking at you, naughty holiday beverages and treats). CANTALOUPE: Loaded with potassium; helps to cut the bitterness of the greens. BLACKSTRAP MOLASSES: Added sweetness. D’ANJOU PEAR: Adds a creamy, sweet base, not to mention 24% of the recommended daily fiber intake. MUSHROOMS: Although they might seem like a strange addition, ‘shrooms blend well, help your body absorb calcium, and contain vitamin D—essential during these winter months when we tend to spend more time hibernating indoors. RECIPE: ½ cup collard or turnip greens 1 cup cantaloupe ½ d’anjou pear ½ cup mushrooms (maitake is preferred, but morel, Chanterelle, or oyster would also work) ½ tbsp blackstrap molasses ½ cup prune juice ¾ cup purified water, chilled ¼ tsp nutmeg 4 tsp Stevia or to taste (optional) Blend all ingredients together in a blender. Enjoy!
10 0% Natura l Juice B ar
BY LIZA RHIMA
24 HOUR WELLNESS
Opens January 1st at the YMCA
OnDemand Group Exercise • Full Cardio & Weight Gym Free Weights • Virtual Group Exercise
ONE-WEEK Guest Pass
FN
Try us free for one week!
239.597.3148
www.GreaterNaplesYMCA.org
GEAR
FUEL
HEALTH
TRAIN
THE TRENDIEST PROTEIN ISN’T DERIVED FROM A SCIENTIFICALLY FORMULATED POWDER OR OBSCURE NUT, AND IT ISN’T ON THE SHELF AT YOUR FAVORITE
HEALTH FOOD STORE — BUT IT IS RIGHT IN YOUR OWN BACKYARD.
L
BY NICHOLE RHEINER
|
ook around your backyard on a nice day, and you just might spot your next protein-filled snack. We’ll give you a hint: they’re free, abundant, and just a little creepy crawly.
That’s right: bugs.
ILLUSTRATIONS: AMY WERNTZ
If you find that hard to believe (and are maybe just a mite creeped out), rest assured that this nutrient-dense, eco-friendly protein source has been a part of 80% of the world’s diet all along. Crickets, mealworms, caterpillars, and grasshoppers have some of the highest protein content of all animal sources, while still containing a complete (all nine essential) amino acid profile. But what about the “ew” factor? Of course, no one is suggesting that you run outside and start plucking crickets from the yard and throwing them down the hatch raw, although if that’s your thing, we certainly won’t stop you. However, there are many options for consuming these little critters that are much more palatable than feeling them wiggle around in your throat.
FUEL
So, why bugs? But let’s go back to that undeniable “yuck” factor: Although the majority of the world has been eating bugs for thousands of years, there’s something
18 fitnationmag.com
about the idea of eating insects that makes Americans a bit queasy. Maybe it’s all those stomach-turning insect-eating challenges on reality or exotic travel shows that show the creepiest specimens possible. And, maybe it helps (or not) to know that we already consume a pretty significant amount of bug parts in our oh-so-yummy processed foods. Here’s just one example: wheat flour can contain 75 bug fragments per 50 grams (about ½ cup), tomato paste is allowed 30 fly eggs per 100 grams, and hops (beer) can have 2500 aphids per 10 grams. That adds up to about five bug parts per bite of pizza and beer. Just saying, bugs are already (unconsciously) part of our diet. So where does one procure these little bundles of buggy protein joy? Well, if you’ve got some time on your hands, or want a fun, kid-friendly project, you can build your own bug farm — just head down to your local pet store or farm supply store. Or, if watching your food crawl around before you consume it is too much for you, there are plenty of online sources for insect flours on Amazon, exoprotein.com if protein bars are more your taste, and cricketflours.com or Etsy for protein powders. Next time you’re searching for a protein-rich powder or flour, or a post-workout snack idea, be brave and get creepy crawly with your protein. Bug appétit!
VER SAT ILIT Y ? Ever heard of a chicken protein shake How about beef muffins for breakfast? Not so much. The beauty of bug proteins is the many ways in which they can be used. Bugs like crickets or grasshoppers can be dehydrated and ground into flour and spooned into protein shakes, substituted for other flours in baked goods, or purchased like the amazing EXO bars, which were featured at this year’s Paleo f(x)™ Conference. After dehydration, insects can also be roasted in olive oil and salt or or garlic and crunched on like a chip, sprinkled on a salad like croutons — no refrigeration necessary.
NUTRIENT DENSITY Nutrition 101 tells us that not all protein is created equal. For a protein to be considered complete, it needs to contain all nine “essential” amino acids. “Essential” means those the body does not make on its own; that is, diet derived. Crickets, for example, are a complete protein source, containing 16–21 grams of protein per 100 grams of meat, only 5 grams of fat (the good kind), and 121 calories; pretty comparable to beef at 26 grams of protein, 15 grams of fat, and 250 calories per 100 grams, or chicken at 26.5 grams of protein, almost 8 grams of fat, and 195 calories. Crickets and mealworms also boast 2.2 times the iron in spinach, are low sodium, contain 800 and 1100 mcg calcium, respectively, and 11mg of potassium. And though they might sound understandably unpalatable, they certainly aren’t hard on your gut — both are high in omega-3 fatty acids, an important anti-inflammatory. For something you can grab-and-go, that’s a lot of nutrition in a little package!
SUS TAI NAB ILIT Y
tage of eating these critters Undoubtedly the most important advan rces used. Insect farms are resou of ber num small y arabl comp is the ing them releases 100 farm and odor, no st stackable, give off almo making it possible to , cows g times less greenhouse gas than raisin require 2,000 gallons cattle beef while Also, here. anyw st farm almo n per pound of gallo one only re requi of water per pound, bugs drought conditions in many “livestock,” which is significant given t Florida. parts of the country, including Southwes for typical farm animals, For every 100 pounds of feed required ds of pork, or 30 pounds poun 15 beef, of ds the yield is five poun sixty pounds. Harvesting full a of chicken. For cricket protein, it’s metabolism stops, then their until them ng cooli by bugs is done ts can be stored in cool insec d, drate dehy dehydrating them. Once n. Add to all that eratio refrig dry storage, eliminating the need for turned into food and sted, harve n, grow be can ts the fact that insec en, pig, or cow chick a , hand other the in fairly close proximity; on hterhouse, then to the slaug the to farm the from taken be must for much higher travel butcher, then to market, creating a need ing a much greater creat es, and petroleum resource expenditur rint. carbon footp
JAN+FEB 2016
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Broker participation welcomed. Prices, plans and specifications sub
ORAL REPRESENTATION CANNOT BE RELIED UPON AS CORRECTLY STATI BE MADE TO THE DOCUMENTS REQUIRED BY SECTION 718.503, FLORID PROHIBITED BY STATE LAW. PHOTOGRAPHY IN THIS AD MAY BE STOCK P
bject to change without notice.
ING THE REPRESENTATIONS OF THE DEVELOPER. FOR CORRECT REPRESENTATIONS REFERENCE SHOULD DA STATUTES, TO BE FURNISHED BY A DEVELOPER TO A BUYER OR LESSEE. NOT AN OFFERING WHERE PHOTOGRAPHY USED TO DEPICT THE LIFESTYLE TO BE ACHIEVED RATHER ANY THAT MAY EXIST.
FUN KIDS AGES for
of all
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SP ORTS COM PL E X COM I NG L AT E FA L L , 201 5 Six Lighted Har-Tru Tennis Courts Tennis Pro Shop and Clubhouse Four Bocce Ball Courts Two-Lane Lap Pool
SEE IT, TOUCH IT, FEEL IT
MAKE IT YOUR OWN
239.449.5900 TalisPark.com Visit The Garden House Sales Center at 16980 Livingston Rd, Naples, FL 34110 A Kitson & Partners Community
TIME
CK A TR AT FL LY N O D N A ST R FI ’ S , FO RT M Y ER LS IR G BY ER D S ER Y M RT FO E S S LY TH LE R A FE E AT K S TO OW H OW N K ST R O LL ER D ER BY TE A M , D O N ’T JU LE SS LY — TH EY KN OW H OW TO JA M . CI A N D IN TI M ID AT E OP PO N EN TS M ER OTOGRAPHY BY ALLAN HAYSLIP PH BY NIC HO LE RH EIN ER |
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2016
JAN+FEB 2016
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“
I KNOW IF SOMETHING HAPPENED TOMORROW, THESE LADIES HAVE MY BACK, NO QUESTIONS ASKED. HONESTLY, THEY MAKE ME WHO I AM.
”
—TEKILLYA SUNSHYN E
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W
alking into the Bamboozles Skating & Event Center for the Fort Myers Derby Girls’ Tuesday evening practice, I could immediately sense determination and grit emanating from its members. Simply stated, these girls were not playing or putting on a show —they were for real. It was both impressive and terrifying to a newbie who had never even heard of flat track derby.
The team’s manager, Lil Debbie Smackcakes, greeted me on crutches with a knowing grin. “You ok?” she asked me. I wasn't sure how to answer, but I gave it my best shot. “That depends; did you fall, or did one of THEM do that to you?” We shared a laugh, but I was half serious. For the next couple of hours, I watched in awe and listened closely to the play-by-play from Debbie as Peaches ‘n Carnage (Lea Elmer), Bubblevicious (Alisha Morgan), and TeKillYa Sunshyne (Stacie Pratt) blocked, jammed, sprinted, and called off. I was sitting comfortably on my behind for the entire practice, yet I felt completely exhausted just from watching all the muscle tensing as the girls came whizzing toward the penalty box. I was sure I was going to get killed. They have so much control over those four wheels; it’s amazing. A far cry from the banked bouts of the 1960s, today’s flat track derby is anything but a staged spectacle of canned drama and theatrics. It is much realer, grittier, and truly athletic. In fact, the FMDG ladies practice drills and hold scrimmages three times a week, along with regular gym time for cross-training and strengthening stabilizer muscles that are vital for holding balance while battling for position on roller skates. For the uninitiated, here’s a brief rundown of how modern flat track derby works, to give you a taste of just how intense each bout (even in a practice setting) can be.
The Bouts Each game of derby, called a “bout,” is played between two teams, each with five players in a lineup at one time on the track. Each lineup is made up of one pivot, three blockers, and a jammer. The pivot is recognizable by her striped helmet cover, the jammer wears a helmet cover with a star on each side, and the blockers have no helmet covers at all. Each bout is sixty minutes long, made of two 30-minute periods that are further broken down into two-minute jams. A “pack” is made up of pivots and blockers of both teams, and those players are supposed to stay within 10 feet of one another. At the start of the jam, the pack lines up along the straightaway of the track — pivots and blockers in the front, with jammers positioned directly behind the blockers. A referee or timekeeper will signal the start of the jam with a single whistle and the pack will start skating. A few seconds later, the jammers will start sprinting through the pack, if they can. They must break free of the pack and circle back around to start passing members of the opposing team. This is the jam.
It’s Their Jam Each jam is a two-minute race to see which jammer can score the most points. The jammer earns a point for every member of the opposing team she passes. That may sound easy, but the opposing team is doing all they can to get their own jammer through the pack while stopping the other team’s jammer in her tracks. Since derby is a full-contact sport, skaters use all legal means to get the job done, including hitting the opposing team with shoulders and hips, not to mention booty-bumps; pushing and pulling on members of their own team; and doing all kinds of awesome, breathtaking maneuvers to speed their jammer through the pack. The first jammer to move through the pack legally becomes the lead jammer and, as such, has the power to call off the jam early — a strategic advantage that allows her to score points before her opponent has the chance to.
”
“
GO FAST, TURN LEFT. —PEACHES ‘N CARNAGE
Through it all, the blockers are doing everything they can to “jam” the opposition’s jammer into an inescapable spot, which includes direct contact. Blockers can hit members of the opposing team with their shoulders, hips, and torsos, but it’s illegal to use forearms, hands, or heads, and the use of elbows is strictly regulated. One of the most amazing things about these women is that, while they are going fast and furious, doing all they can to block and jam, they have a solid respect for the rules and each other, and are not interested in actually injuring another player. After observing several minutes of scrimmage jams, I got to sit with a few of the women for their take on derby and what it means to them. I was surprised at the diversity of the group and their answers.
FN: That was intense! So, these names … how does one get a derby name? I noticed you call each other these names even off the track…
Peaches: After we graduate from Minnows, (the self-paced program a girl
must complete before they can safely skate in a bout with the “Sharks”), we are able to choose a name. We get pretty creative!
FN: If you could briefly sum up derby, what would you say? Peaches: Go fast. Turn left. Bubblevicious: Skate fast and block hard. FN: What made you decide this was your sport? Bubblevicious: I watched a documentary with my grandmother about
the derby as a child. I was an inline skater all my life but was fascinated by derby. I knew I wanted to do something like that, but I travelled a lot. I was out one Friday night downtown with friends, and the girls were handing out flyers for the Saturday morning open call, and I knew that was it. That was two years ago.
FN: What is your favorite part of being a derby girl?
TeKillYa Sunshyne: The sisterhood. When you spend most of your time
with a group of girls, go into battle with them, you form an unbreakable sisterhood. It’s a family. A bond not easily broken, both on and off the track. I know if something happened tomorrow, these ladies have my back, no questions asked. Honestly, they make me who I am. And that fierce camaraderie and loyal spirit is also what makes the members of FMDG amazing both as athletes and women; their ability to unite as a team, lean on each other, and take on the world together — no matter their background or walk of life. By day, they’ve got full-time, unassuming careers that range from lunch lady (Peaches) to tattoo shop owner (Bubblevicious) to medical office worker and mother of two (TeKillYa). In their off-hours, they moonlight as tough, unassailable chicks with intimidating personas and undeniable athleticism who tear up the track something fierce. In this empowering, incredibly unique sport, that’s just how they roll. And they wouldn’t have it any other way.
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BY JAMIE SHANE
MODELED AFTER BLUE ZONE PRINCIPLES, THE GROUNDBREAKING HEALTHY LEE PROJECT SEEKS TO IMPROVE COMMUNITY HEALTH AND CHANGE LIVES.
leven years ago, American explorer and author Dan Buettner and National Geographic embarked on a journey to learn about areas around the world where people lived the longest. They were specifically interested in the sort of lifestyles these denizens led that allowed them to enjoy healthy, century-long lives. After identifying five of these remarkable locales across the globe, Buettner and National Geographic took teams of researchers to identify what contributed to the remarkable longevity of these people. Labeled "Blue Zones,” these locations, which include Ikaria, Greece; Loma Linda, California; and Okinawa, Japan, all shared similar lifestyle characteristics, known as the Power 9 Principles. These nine simple concepts reach beyond accepted diet and exercise theories and have transformed the ideas of health and longevity. They include lifestyle choices like having a sense of purpose in life, using the 80% rule to stop eating before their stomachs were full,
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eating meat only five times per month or less, attending faith-based services several times a month, and putting family first. The study prompted an important question: Could implementing these specific principles improve health and longevity here in the United States? The team found the answer to be a resounding “yes.” In 2009, the Blue Zone initiative teamed up with AARP and the United Health Foundation to apply these Power 9 concepts to their pilot project in Albert Lea, Minnesota. The results were astounding: citizens added an average of 2.9 projected years to their lifespan, while healthcare claims for city workers dropped 49%, and through community walking groups, subjects logged over 75 million steps in just one year. From there, Blue Zone Project was implemented across other areas of the country. The mission?
Helping people live longer and healthier lives by implementing strategic lifestyle changes. This includes engaging institutions like schools, businesses, restaurants, and grocery stores to create programs that lead to improved collective heath and well being. The hope is that by working together on all aspects of health — not just the obvious ones — they can get the community to make better choices. Closer to home, the Lee County Department of Health sat down in 2012 to come up with a Community Health Improvement Plan. The obvious problems they faced were obesity, physical inactivity, poor nutrition and tobacco use, all of which were large risk factors in the onset of chronic diseases. They understood that these factors were purely lifestyle-based. If the public health system could address the underlying issues that contributed to these behaviors, they could encourage healthier lifestyles, which in turn would lead to a reduction in health risks. >>
According to the Florida Department of Public Health’s Community Health Improvement Plan, health and quality of life are affected by
“clean water, safe neighborhoods and workplaces, good housing, meaningful employment, quality schooling, social interactions and relationships, local economy, and community resources...
Since health is impacted by the conditions in which people live, work, and play, an effective plan to improve the health of Lee County requires action that goes beyond health care and involves diverse stakeholders within the community. This includes local government, schools, employers, health care providers, community coalitions, churches, social service organizations, environmental groups, and many more. Improving the health of a community is a shared responsibility, not only of health care providers and public health officials, but of the variety of others that contribute to the well-being of its residents and visitors.”
What the Lee County Health system had uncovered was an understanding of Blue Zone philosophy. This eventually evolved into the creation of a Blue Zone-style project right here in Southwest Florida called Healthy Lee.
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Today, Healthy Lee is a functioning initiative that aims to share measurable methods that lead to overall health. This means creating ways to help make the healthy choice the easy choice by changing the way we move, shop and eat. Unlike other health and wellness initiatives, Healthy Lee addresses the collective foundation rather than the individual effort. In this fashion, the entire community is supported in a sustainable healthy lifestyle quest, from within the family unit to at school and work. The hope is that this movement will inspire the citizens to maintain healthy lifestyles through education and share those behaviors with the next generation. AT HOME Healthy Lee addresses health within the family unit, providing easy access locally and online to information on local events, fitness resources, at-home activities, and fun recipes. Other topics covered include stress reduction, resilience, faith, and fitness techniques, giving a rounder view of what healthy really means. AT WORK The Healthy Lee initiative also extends into the workplace, as an opportunity for employers to encourage the well being of their staff. Called “Workplace Wellness,” the program teaches businesses how to get their employees motivated to move and help improve performance by incorporating creativity, inspiration, and reward into the company culture.
AT SCHOOL Healthy Lee seeks to overcome childhood obesity through their 5210 program by outlining four simple ways to beat it: quality food, proper exercise, limited screen time, and reduced sugar. The plan also involves providing principals, teachers, nutritional workers, and of course, parents, with handy tools to teach children how to create a future foundation for lifelong health. IN THE COMMUNITY Finally, Healthy Lee strives to make a difference in the community through fun events. One such event, the "Million Mile Movement," was completed in December. Lee County residents were challenged with collectively moving a million miles together. Using the Healthy Lee website, participants could track all types of “steps,” including walking, running, swimming, and bicycling, to demonstrate the county’s commitment to achieving a healthier community.
Visit www.healthylee.com for more information about the Healthy Lee project and to stay connected to upcoming events and news. This comprehensive online resource offers rich and varied information on how to begin the journey towards a personally sustainable health program.
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About
Face BY MARY ANN GREEN
WANT TO KNOW WHAT’S GOING ON INSIDE YOUR BODY? YOUR FACE JUST MIGHT BE TELLING THE TALE.
Long before allopathic medicine, our ancestors were practicing healing arts — now better known as “alternative” medicine — such as Traditional Chinese Medicine (TCM) and Ayurveda. With an extensive range of practices dating back 2,000 years, TCM incorporates natural herbs, acupuncture, massage, Qigong, and dietary therapy to affect the body’s energy.
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According to the theories behind TCM, our life force, called Qi, travels along meridians in the body, branching off into each organ like superhighways of information to determine how our bodies function. Blockages in these pathways can lead to illness by preventing Qi from getting to its destination, or altering messages — similar to the telephone game in grade school where the initial statement is nothing like the sentence at the end. Dating back more than 5,000 years, Ayurvedic medicine is based on the Vedic texts of northern India that stress wellness as the balance of body, mind, and spirit. This ancient art focuses on three types of energies, or doshas, believed to circulate through the body and govern physiological activity: Vata, Pitta, and Kapha.
When doshas are in balance, we experience health. When they’re out of balance, we experience maladies and illnesses. Diets based on doshas, exercise (yoga), herbs, meditation and other tools help to keep one in, or restore, balance. Despite the differences and particulars between TCM and Ayurveda, what’s clear throughout both traditions is that the body’s systems — lymphatic, circulatory, digestive, neurological — are linked, and that the physical body is constantly providing us feedback through how we look and feel. Today, that ancient knowledge is being used in more mainstream capacities with the practice of Face Mapping, in which the nuanced characteristics of our eyes and face are used to determine where our bodies are imbalanced. Whether done by an MD, traditional practitioner, or a specialized esthetician, Face Mapping can tell us what is happening inside the body by examining the part of the face where we experience breakouts, rashes, dry/oily patches, or redness, and offers holistic approaches to address these imbalances.
FOREHEAD TCM and Ayurveda link breakouts in this area to digestive issues — difficulty breaking down specific foods (gallbladder), toxic overload (liver), and stress (nervous system) — even sleep issues. Adding digestive enzymes like papaya and bromelain, getting seven to nine hours of shuteye nightly, and detoxifying the liver with dandelion tea or extra onions and garlic can help. Reducing dietary fats, processed foods, and stress (through yoga and meditation) can also help to balance the Vata dosha.
BETWEEN THE EYEBROWS Linked to the spleen and pancreas, this area will act up when you’re ingesting too much alcohol or fatty food. Per Ayurveda, lines on the right side can indicate repressed emotions such as anger (liver), and those on the left can indicate emotions bottled up in the spleen. Watching diet, reducing stress, and dealing with darker emotions is key.
EYES A yellow tinge to the eye indicates liver issues (jaundice). Small irises can reveal joint issues, while enhanced whiteness of the eye can indicate possible joint degeneration. A light ring around the iris is a telltale sign to reduce salt and sugar intake, while a spotty iris hints at poor intestinal absorption. A balanced diet is key.
BELOW THE EYES Swollen/puffy lower lids and dark circles indicate kidney issues and dehydration. Time to stoke the digestive fire (increase Pitta) by adding some spices to meals and chewing food 30 times per bite.
CHEEKS Discoloration or patchiness can be a symptom of low nutrient absorption (iron or folic acid), or of reduced metabolism. Linked to the lungs, indoor and outdoor pollution and allergies can lead to cheek breakouts. Cooling Pitta through whole fresh foods (raw and cooked) that are hearty, dry, and high in whole-grain carbohydrates will reduce internal heat, prevent inflammation, and absorb excess oil. Don’t forget the basics of hygiene; holding a cell phone to the face, especially if not regularly cleaned, can contribute to breakouts.
NOSE Broken capillaries and/or redness in the nose are linked to high blood pressure. To offset this area’s fiery Pitta energy, boost essential fatty acids (flax, olive oil, and avocado). Avoid spicy foods, alcohol, and coffee, which tend to feed the flames.
TONGUE The tongue tells many tales, so be sure to look at it each morning! Outer edges looking uneven or ridged? That could be a sign you’re not absorbing key nutrients. Reduce processed foods and make sure to not overdo vitamins. Circular white deposits on the back of the tongue point to colon or intestinal toxic load. Try a gentle dietary cleanse focusing on whole foods. Abrasions or frothiness along the tongue’s edge relate to the lungs, so be sure to engage in regular meditation and aerobic exercise.
Remember, oils and germs are transferred from our hands each time we touch our faces, so being mindful of how clean you’re keeping your mitts can go a long way toward reducing breakouts. And while keeping our skin clean externally can clearly have an impact on its texture and appearance, using non-toxic products and feeding our bodies, minds, and spirits with nourishing food (including positive thoughts) are the best ways to face the world each day.
LOWER LIP
CHIN Hormonal changes related to the menstrual cycle often manifest on the chin. Incorporate natural hormone-balancing foods into your diet, including coconut oil, broccoli, almonds, avocados, eggs, and salmon. Reduce caffeine intake and make sure you’re getting 7 to 9 hours of quality sleep. Dominated by the Kapha dosha, stress reduction through meditation and yoga/ exercise are keys to reducing these breakouts.
Related to intestinal functioning, brown spots along the lower lip may be an indication of poor enzyme function, indigestion, parasitic infection, or even intestinal worms. Pale lips can be an indicator of anemia, so increase iron-rich foods, including leafy greens, red meat, beans, dried apricots, and raisins. Blue-tinged lips are most often a sign of reduced oxygen levels and frequently related to heart conditions, especially if experiencing shortness of breath Kidney issues may lead to discolorations on the edges of your lips, while intestinal issues can manifest as discoloration of the lower lip. Please see a medical professional for these concerns.
GEAR
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BY MATT MCCAIN
LAZER Z1 HELMET STYLING
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I
n March, I crashed head-first at 25 miles per hour and walked away. At the time, I joked that my Lazer helmet died so that I may live. Naturally, I mourned its demise, although, let’s face it: helmets are good for one crash only. Upon hearing of my accident, Chris Smith at Lazer was good enough to ship out a brand-new Lazer Z1 helmet for me to review. The Z1 is the lightest, most sophisticated cycling helmet that the 96-year-old brand has ever produced. At 190 grams, it’s the lightest helmet I’ve ever used, and yet it offers greater surface coverage than most of my other helmets. The coverage is particularly good in the temple area, which is the most likely point of impact in a crash. The helmet is lower over the temples and opens up in the front so it doesn’t sit across your eyebrows. The solid fit and feel starts with the adjustable head basket that cradles the back of your head securely and comfortably. The biggest difference in this cradle is that the adjustment dial is on top of the helmet instead of at the back of the head, which allows the middle to be left completely open. I’ve used Lazer Helmets for five years and never realized what a HUGE FEATURE this is. I am bald (by choice); however, my wife is not, and when she and
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her ponytail put this helmet on, I knew she would never let me wear it again. The adjustment wheel on top of the helmet is the control for the Lazer Advanced Rollsys® fit system. This system adjusts the fit by 360 degrees, unlike most helmets, which only snug up the back half of the helmet. ARS allows you to truly fine-tune the fit with just one finger. As great as the fit and feel is for me, the difference for a woman is more substantial. This is by no means a gender-specific product, but the design of the fit system will be an especially comfortable design for women or anyone who wears their hair pulled back. My wife, like me, has several helmets, but she has refused to wear any other helmet since this one has arrived. I told her that she had to let me ride with it first so that I could complete this review, and she was grossed out and afraid that I would “funk it up.” Happily for us both, though, the Z1 uses the X-Static fibers in the padding, which prevent it from absorbing odors, so it still smelled fine even after I soaked it in sweat. Lazer has recognized that their design is particularly female-friendly, and has capitalized on it with
the MOi! collection. These helmets include more feminine styles as well as maintaining the “ponytail-friendly” designs. My wife’s enthusiasm aside, do not mistake the Z1 for a “women’s” helmet. It is the chosen protection of the Optum Pro Cycling team (both genders) and the 31-vent design moves a lot of air across your head to to keep you cool. Many modern helmet designers are searching for a more aerodynamic design, and while that shape may prove to be faster in the wind tunnel, it can be detrimental on the road. Bottom line: if you are not moving enough air through the helmet, you’ll overheat, which leads to slow-down. So what about shorter races where you would like to have the aerodynamic advantage? The Z1 is available with an optional Aeroshell. This lightweight piece clips over the helmet and covers all of the vents, turning it into an aero helmet. It is also great for cold days, as it help keep warm air in. At $270, the Lazer helmet isn’t cheap, but it is consistent in price with other top-of-the-line offerings. And, having walked away from a potentially debilitating crash thanks to my dearly departed Lazer, I consider that is a small price to pay.
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DIVE RIGHT IN
WHETHER YOU’RE LOOKING FOR AN ENJOYABLE, TOTAL-BODY WORKOUT, OR SIMPLY WISH TO GET BETTER RESULTS AT YOUR NEXT TRI, GET READY TO LOG SOME SERIOUS POOL TIME.
BY ANN MURPHY AND CLAIRE O MURPHY
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The benefits of swimming are endless. A complete body workout, it works your body as well as your mind you’ll get great aerobic and cardio conditioning with the added mental challenge of holding your breath underwater for sustained periods of time. Ready to dive in? First, practice the two drills below to help improve your stroke. The catch-up drill helps you really feel the water and get the most out of your pull, and the side-kick drill will fully extend your body while waking up the legs. After that, be sure to figure out your aerobic fitness level and build from there. Once that’s calculated, implement this training plan to build up your strength and speed for a sprint triathlon distance of 400 yards.
CATCH-UP DRILL
Swim with both of your arms fully extended while keeping a steady kick, then complete one stroke at a time. Make sure your hands touch at the top of your body between each stroke.
SIDE-KICK DRILL
Kick on your side with your bottom arm fully extended and the other arm down by your side. Kick 8–10 times, then rotate sides.
AEROBIC BASE:
To establish your aerobic base, do 3 x 100s every five minutes, and swim each of those 100 yards as fast as you can (be sure to record your time). Repeat three times. Then, calculate your average time from those three; this will be your aerobic base. What really challenges swimmers and will push you to the next level is the amount of rest or lack of rest between each set. The best swim programs put quality of yardage first, not quantity, so you will race best if you practice race speed. This workout does not have a huge jump in yardage, but rather a focus in intensity of pace. Translation: when it hurts, keep swimming — that’s how you improve NOTE: Be sure to start every workout with a 300-yard warm up, and end with a 200-yard cool down.
5-WEEK TRAINING PLAN
Equipment needed: goggles, bathing suit, stop watch, kickboard.
WEEK 1: FINDING YOUR BASE
DAY 1: 800-YARD TOTAL Warm up – 300 yards, catch-up drill on even lengths. Workout – Get your aerobic base time (3 x 100 every 5 minutes). Cool down – 200-yard easy pace swim. DAY 2: 800-YARD TOTAL Warm up – 300 yards, side-kick drill on odd lengths. Workout – 6 x 50s every 1:45 (total of six sets) This is where your aerobic base comes into play. Your aerobic base was established by finding your average time over three 100-yard sprints, so take half of your aerobic base time and use that for the 50s. For example, if your aerobic base was 2 minutes, it will take 1 minute to swim a 50. So these 50s will be on 1:45, giving you 45 seconds of rest. Cool down – 2 x 100 of easy swimming on your own time.
DAY 3 Yoga – Because swimming is a full-body workout, it is important to also get in a full-body stretch! DAY 4: 800-YARD TOTAL Warm up – 300 yards, 100 drill Workout – 3 x 100 on your aerobic base time. Keep each 100 consistent. Cool down – 100 yards of kick, 100 yards easy swimming on your own time.
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DAY 5 Cross Training – Biking DAY 6: 800-YARD TOTAL Warm up – 300 yards Workout – 1 x 100 then 8 x 25s on aerobic base Cool down – 100 drill, 100 swim DAY 7 Off day – Try paddle boarding or kayaking; both are low-intensity workouts that will work your arms and shoulders and keep you in the water. Remember: active rest is very important for swimmers.
WEEK 2: BUILDING YOUR STROKE
Now that you have a base, focus on drills this week to help improve your stroke. Bring your total yardage for each workout up to 850 yards. Still stick to the same warm-ups and cool downs but (for example) instead of doing 6 x 50s every 1:45, swim 7 x 50s every 1:40.
WEEK 3: STRENGTHENING YOUR KICK
Add another 50 to each workout for a total of 900 yards per workout, with a focus on your kick. On Day 4, complete the workout using your kickboard, just kick 4x100s. For Day 5, cross-train with a focus on lower body: squats, lunges, and/or jogging.
WEEK 4: STRENGTHENING YOUR ARMS
When doing your Day 2 workout of 9x50s, alternate a 50-yard swim and 50 seconds of pushups. For cross training, hit the weights with a focus on your arms and shoulders.
WEEK 5: PREPPING FOR RACE DAY
Return to the Week 1 workouts; you don’t want to overdo it. Most importantly, get excited for your race — you’re ready! Ann Murphy is a Southwest Florida native and collegiate swimmer at John Carroll University.
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FITBOOK 2015 T H A N K S G I V I N G D AY R A C E S - N O V 2 6 - N A P L E S , F L See more photos from this and other fitness events around Southwest Florida at facebook.com/fitnationmag Tag yourself while you're there.
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RIDES +RACES January 1 DAVE CRANOR 5K
gcrunner.com Start the new year off right with this 5k put on by Gulf Coast runners in Naples.
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FACIAL HAIR FOR CANCER CAUSES 5K active.com Come join 4 Words Foundation and 21st Century C.A.R.E. at the Facial Hair for Cancer Causes 5K Run/Walk in support of Men’s Cancer Awareness. Help us reach our goal of $5,000. 100% of net proceeds raised will remain in Southwest Florida to support cancer awareness, education and patient financial assistance.
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RUN 4 THE CAUSE run4thecause.com Run to stop child sex trafficing. Participants in Run 4 The Cause will recieve a drawstring bag that includes a quality performance race t-shirt, bib w/timing tag, event map, and LW Café FREE drink card.
9/10 HITS TRIATHLON SERIES
active.com The event in Naples, Florida will be the 2016 kick-off to the HITS Triathlon Series and will be the first qualifier for the 2016 HITS Championship.
10 RIVER, ROOTS & RUTS TRAIL RUN
rrrtrail.com Come out and test yourself on this unusual trail run. The 13th annual run is held in Caloosahatchee Regional Park and begins at 8 A.M.
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SPRINT FOR MUSIC active.com Run or walk 3.1 miles through beautiful Lakes Regional Park and enjoy the sounds of the Cypress Lake High School Band. The band will be permorning at various sections of the race loop to make for an upbeat and entertaining run or walk. Post race entertainment will also be provided by the band.
24 10TH ANNUAL TD BANK NAPLES BIKE BRUNCH & FAMILY FESTIVAL naplespathways.org/events Community festivities begin and end in beautiful, beachside Lowdermilk Park. Rides: 62, 31, 20, 10 miles. There will be fitness-fueling refreshments, goodie bags, music, prizes, a silent auction with something for everyone, fun vendor expo, and a delicious brunch.
30 RUN FOR THE PAWS 5K WALK / RUN active.com Entry fee is $25. Unique Scenic Route around Naples Municipal Airport to benefit the Humane Society Naples Shirts are only guaranteed to the first 1000 registered.
30 KIWANIS CALUSA 5K BUG CHASE
eventful.com The beautiful 5K course takes runners and walkers through the grounds of the Calusa Nature Center and along the surrounding paved pathways. The race will Start & Finish at the Calusa Nature Center. Come and run in the 8th annual race
17 NAPLES DAILY NEWS HALF
MARATHON napleshalfmarathon.net The race starts at 7am. Don’t wait to sign up for this race. The course is USATF certified and begins on 5th Avenue South and returns to Cambier Park Mile markers each mile. There will be water and sports drink available at 7 stops.
17 TOUR DE CAPE
tourdecape.net Sunday’s bike tours offer varied routes from 15, 30, 60, and 100 mile courses in the west and north sections of Cape Coral. The event provides a continental breakfast, lunch, on route rest stations with snacks and beverages, SAG vehicles, Police support, and route maps.
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FIT NATION SUNSET YOGA fitnationmag.com/sunset-yoga Relax, refresh and rejuvenate at sunset yoga on Vanderbilt Beach every 3rd Thursday of the month from January - April. Sunset yoga is a free event open to all levels of yogis from first timers to experts. The class starts 45 minutes prior to sunset and is taught by a different local yoga studio each month. Sunset yoga also asks for donations to benefit a different local charity each month.
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February 6 5th Annual Strides for Education 5k
stayclassy.org/leecounty The 5K course includes a shaded tour of Florida SouthWestern State College’s beautiful campus. Serious runners will appreciate the race bibs with chips ensuring an accurate race time. This race will be put on by the Fort Myers Track Club.
7 PUBLIX RUN TO THE ARTS 5K
active.com 5 k. Run or walk, race for fun. At the one and only ArtFest Fort Myers. Post-race festivities include a scrumptious breakfast, a chance to make art at the Group Art Experience, race awards, live entertainment, fabulous door prizes, and much more.
13 ROTARY’S RUN FOR THE ROSE
GARDEN 5K active.com Run in the Cape Coral Rotary Club’s annual 5k race beginning at Rotary Park and winding through the lovely Rose Garden area of South Cape Coral. This event is open to all. T-Shirts are included with your registration. Medals will be awarded in differnt age, gender, and overall groups. Refreshments and a water station will be provided.
13 GULF COAST RUNNERS GOLD MEDAL 5K runsignup.com Come participate in this fun race to help benefit the Gulf Coast Runners Youth Development Fund and to recognize members of the Gulf Coast Runners Gold Medal Club!! The race is in beautiful Pelican Bay.
14 PARADISE COAST MARATHON, HALF
MARATHON, VIRTUAL RUN, & 5K active.com The race course will take you past some of the most beautiful natural scenery, luxurious homes, and friendly fans cheering you on along the way. Naples, Florida is home to some of the most beautiful beaches, fine dining, high end fashion shops and is a prime destination for a marathon and half.
14 EDISON JUNIOR RUN
edisonfestival.org/events The Junior Fun Run is open to children in grades five and below. Grades 4 & 5 run a mile, 3rd graders run three-quarters of a mile, first and second graders run half a mile, kindergarten students run one-quarter mile, and students under 5 years old run 50-75 yards.
20 EDISON FESTIVAL OF LIGHT 5K
edisonfestival.org/events Well over 1,400 participants and thousands of spectators take over the streets of the Downtown River District. Register your team for this 3.1 mile race for fun and a chance to win cash prizes. This professional event is coordinated from start to finish by the Fort Myers Track Club and includes chip timing and an after-event awards program.
20 SWAP STOMP 5K
ftmyerstrackclub.com The beautiful 5K course takes runners and walkers through a lovely area of LaBelle with glimpses of the Caloosahatchee River. The race will Start & Finish at Southern Divas. Race starts at 7:30.
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DIRECTORY BUSINESS
NCH COUNTRYSIDE COMMONS 1715 HERITAGE TRAIL, SUITE 204 NAPLES, FL 34112 (239) 775-0019 COLLIERPODIATRY.COM 3510 KRAFT ROAD SUITE 201 NAPLES, FL 34105 (863) 660-2987 NAPLESACCELERATOR.COM
NAPLES ACCELERATOR Be at the epicenter of a community of creators, mentors, and investors. Naples is one of the fastest growing economies in the USA, and we want you to be part of our hive. We are looking for brilliant impassioned and serious exceptions. Come and grow with us. P 4-5
HOTELS
TRIANON HOTEL
3401 BAY COMMONS DR, BONITA SPRINGS, FL 34134 (239) 948-4400 TRIANON.COM
Trianon Hotels are conveniently located in heart of Old Naples and the center of Bonita Springs in Southwest Florida. P 41
HEALTH
COLLIER PODIATRY, P.A. Our mission is to provide comprehensive, state-of-the-art medical & surgical treatment of the foot & ankle, in a compa ssionate & professional environment. P 28
1250 PINE RIDGE ROAD NAPLES, FLORIDA, 34108 (239) 919-7009 TRUGLOMEDSPA.COM
Truglo is the premier medspa experience in Naples, Led by Diane Brezinki, DO and Paul Gardner, Md. Our services can transform your skin and body to bring light your Truglo. P 50
3501 HEALTH CENTER BLVD. BONITA SPRINGS, FL 34135 (239) 949-1050 BONITACOMMUNITYHEALTH CENTER.COM
Case Management Associates Of Florida dedicate the appropriate level of care each case requires versus the industry's more common practice of focusing on billable hours. Services include field, on-site, catastrophic and vocational. INT. CENTER BLVD FT. MYERS, FL 860 111TH AVENUE NORTH, NAPLES, FL (239) 936-4706 COLLINSVISION.COM
COLLINS VISION
Collins Vision is equipped with the Bausch & Lomb Victus femtosecond laser platform, which the surgical team uses for laser cataract surgery and bladeless LASIK. P 28 1250 PINE RIDGE ROAD #203, NAPLES, FL 34108 (239) 261-2663 JOINTINSTITUEFL.COM
JOINT REPLACEMENT INSTITUTE Non-Surgical Regenerative Cellular Therapy is a tremendous breakthrough and it seems to allow our patients to regain their mobility with a quick and non-invasive procedure. Utilizing the very newest Regenerative. P 15
EASTERO OAKS Do you have a spirit of adventure? Estero Oaks offers an array of amenities. You’ll find a vast range of choices from resort-style club house that serve as the hub of a neighborhood with social activities, fitness center with yoga classes and spa services, outdoor pool, and walking trails and biking trails. P 3 26381 S. TAMIAMI TRAIL #108 BONITA SPRINGS, FL 34134 (239) 770-1908 ENGELVOELKERS.COM
ENGEL AND VÖLKERS
Core strenght in our selling and buying process defines overall fitness's core: Compentence, Exclusivity and Passion. P19
16980 LIVINGSTON RD NAPLES, FL (239) 449-5900 TALISPARK.COM
BONITA COMMUNITY HEALTH CENTER
1410 PINE RIDGE ROAD SUITE 22 NAPLES, FL 34108 (239) 259-5441 NAPLESWAXCENTER.COM
PO BOX 990118 NAPLES, FL 34116 (239) 216-2895 YOURCMAFL.COM
CASE MANAGEMENT ASSOCIATE
9940 ESTERO OAKS DRIVE, FORT MYERS, FL 33967 (239) 225-0041
TRUGLO MEDSPA
Physical & Occupational Therapy | Pain Management | Urgent Care | Radiology | Outpatient Surgery. P 15
case management associates
HOME & REAL ESTATE
Strip less Waxing Berodin Blue Wax - Best in the business! Discounted Wax Packages Available. P 10
USCRYOTHERAPY
501 GOODLETTE ROAD NORTH UNIT C-104 NAPLES, FL 34102 239 564 0069 BERMANPT.COM
One-on-one care from a Doctor of Physical Therapy, effective quality Manual Therapy techniques, followed by immediate changes in functionality. P 50 INFO@THERECONNECTION.COM +1 323 960 0012
RECONNECTION
Talis Park, formerly known as Tuscany Reserve, is a gated golf country club community located in the northern vicinity of Naples, Florida. With approximately 625 doors spread out over 466 acres, Talis Park’s is comprised of coac homes, condos, villas, and estate homes. P 21
2349 VANDERBILT BEACH ROAD, SUITE 504 NAPLES, FL 34109 (239) 325-9050 USCRYOTHERAPY.COM
Pain Relief | Endorphin Release | Accelerated Recovery | Reduces Inflammation | Relieve Stress | Overall Well being. P 6
Dr.Berman
TALIS PARK
Reconnective Healing is recognized around the world as the leader in the emerging field od Energy Healthcare, and has been supported and validated through international scientific research over the past two decades.. P 47
28731 S. CARGO COURT BONITA SPRINGS FL 34135 (239) 431-9432 BRUNOAIR.COM
BRUNO AIR The team at Bruno Air Conditioning installs and maintains HVAC systems at both residential and commercial properties. Maintenance and repair checks ensure cool air is flowing and reduce the growth of mold and fungus. P 37
FOOD NAPLES HARBOUR 475 NORTH RD. NAPLES, FL 34104 (239) 213-1441 JACKSRIVERBARNAPLES.COM
JACK'S RIVER BAR
We’re nestled along the Gordon River and just minutes from the old world charm of downtown Naples. Jack’s River Bar is perfect for those looking for a waterfront cocktail, a break from boating, for lunch with friends, or a sunset dinner with the family. P 50
205 THIRD STREET S. NAPLES, FL (239) 659-0007 CONTINENTALNAPLES.COM
2359 VANDERBILT BEACH ROAD, SUITE 402 NAPLES, FL 34109 (239) 260-7782 HOUSEOFFLYTE.COM
D'AMICO'S D'Amico's The Continental American Provisions and Craft Bar is Naples newest addition to Third Street South. P 49
PLANET SMOOTHIE
6420 NAPLES BLVD. #101 NAPLES, FL (239) 513-1700 PLANETSMOOTHIE.COM
HOUSE OF FLYTE Our mission at House of Flyte is to bring about health and happiness through Christopher Harrison’s Anti Gravity suspension techniques offering a unique combination of fitness sequences. P 52
DELICIOUS RAW
Delicious Raw is a sanctuary for anyone who wants to improve their wellbeing and quality of life through targeted nutritional boosts during the day. P 17
6200 TRAIL BLVD, NAPLES, FL 34108 (239) 598-1938 GREENMONKEY.COM
GREEN MONKEY YOGA
Two locations: in Centeral and South Naples. Daily classes for all levels, monthly workshops and private sessions with exceptional teachers, plus award winning massage therapy and BV Boutique. 200- and 300hour Registered Yoga School. P 51
2355 VANDERBILT BEACH ROAD, UNIT #148 NAPLES, FL (239) 631-6716 RUBYANDPEARLS.COM
VISIT THE NEAREST LOCATION WWW.TROPICALSMOOTHIE.COM
TROPICAL SMOOTHIE At Tropical Smoothie Café, we believe there’s no better way to make a great meal than with fresh, natural, quality ingredients. P 51
Have fun and get fit® on spacious courts of 21,000 square feet of interconnected trampolines. We offer open jump time, trampoline dodge ball, slam dunk basketball, and foam pit jumping. P 38 999 TRAIL TERRACE DRIVE NAPLES, FL 34103 (239) 649-2222 WATERWORKSTOTALREHAB.COM
WATER WORKS
It takes a lot to be called “the best tasting smoothie on the planet,” and we’re proud of our history, team members, and product innovations. P 13 2338 PINE RIDGE RD NAPLES, FL 34102 (239) 231-3060 DELRAW.COM
2320 VANDERBILT BEACH RD NAPLES, FL 34109 (239) 302-3848 BOUNCENAPLES.COM
RUBY AND PEARL We strive to host workshops that can change your life, enhance your yoga practice and introduce you to new things to make life better. P 32
Water Works Total Rehab is an outpatient rehabilitation clinic offering physical therapy. We specialize in aquatic therapy, land-based physical therapy, occupational therapy and massage therapy. P 32
RETAIL
1810 TAMIAMI TRAIL NORTH NAPLES, FL (239) 263-3811 FIT2RUN.COM
FIT 2 RUN A large choice of running clothing and accessories, so whether you're after a pair of Nike running shoes, a running jacket or some running spikes. FIT2RUN is a right place for you. P 9
1930 TAMIAMI TRAIL N NAPLES,FL (239) 331-8277 FLIPFLOPSHOPS.COM
CAR DEALERSHIPS 10640 CHEVROLET WAY ESTERO, FL 33928 SALES: 239 676 0097 SERVICE: 239 676 0099
ESTEROBAY CHEVROLET At Estero Bay Chevrolet, we look forward to serving our Lehigh Acres Chevrolet, Cape Coral Chevrolet and Port Charlotte Chevrolet customers. We're pleased to present our wide selection of quality, competitively priced new and used Chevrolet vehicles to all of our customers in the Southwest Florida area. P 3
YOGA & GYMS BKS YOGA
2900 TAMIAMI TRAIL N NAPLES, FL (239) 213-9276 BKSYOGASTUDIO.COM
BKS Yoga Studio caters to those who are yoga novices, as well as, the experienced yoga devotee who practices on a daily bases. P 11
27200 KENT ROAD BONITA SPRINGS, FL (239) 221-7560 SWFLYMCA.ORG
YMCA In Bonita Springs, adults are creating new lives and building a community for the future. The Bonita Springs YMCA was envisioned by a large number of civic leaders in the late 1990s. P 17
FLIP FLOP SHOP
Flip Flop Shops® is the authentic retailer of the hottest brands and latest styles of flip flops and casual footwear. It's more than just a shop...it's a lifestyle. P 13 2355 VANDERBILT BEACH ROAD, UNIT #148 NAPLES, FL (239) 631-6716 EXHALE.FITNESS
EXHALE FITNESS BOUTIQUE WWW.WOD4WADS.COM
We invite you to visit the Amazing Yoga boutiques in each studio for your yoga apparel and accessory needs. P 45
WOD4WAD The gym with the most registered athletes will win 2 VIP all expenses paid packages to the 2016 CF Games 1st Class FlightSeating, Hotel Stay and CrossFit Games Tickets included! P 48
YOUNIQUE
(844) 821-8151 YOUNIQUEPRODUCTS.COM
Our 3D fiber lashes + mascara is hypoallergenic, ophthalmologist tested and approved and its made in the USA. P 35
UPLOAD YOUR VIDEOS AND WIN CA $ H The Planets Largest Online Fitness Competition Win over $200,000 in cash, prizes, a Harley Davidson motorcycle, and weekly online prize giveaways! Cash payouts & prizes for each division! Donʼt miss out on your chance to win incredible prizes and a vip all expense paid trip to the 2016 crossfit games 1st class flight seating,hotel stay and crossfit games tickets included!
REGISTER DISCOUNT CODES Nov1, 2015 - Dec 31, 2015 Jan1, 2016 - Feb 29, 2016 Mar1, 2016 - Mar 26, 2016
W4W15 W4W10 W4W5
BONUS: The gym with the most registered athletes will win 2 VIP all expenses paid packages to the 2016 Crossfit Games
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$16,000 IN PRIZES
46 fitnationmag.com
$45,000 IN PRIZES
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47 J A N + July/August F E B 2 0 12015 6 47
Fly By and Check Us Out
We have
landed.
For the yogi, dancer, health guru, fitness addict and rockstar in all of us, we have something for you! Offering comprehensive aerial fitness techniques designed to increase overall health, decompression of the spine, shaping the body and strengthening the core all while having fun!
VISIT OUR WEBSITE FOR CLASS SCHEDULES AND PRICING! Give The Gift Of Flyte!
Gift cards are available for purchase.
aerial studio
Located at The Shoppes at Vanderbilt 2359 VANDERBILT BEACH ROAD | SUITE 402 | NAPLES, FLORIDA 34109 P: 239.260.7782 | W: HOUSEOFFLYTE.COM | F: FACEBOOK.COM/HOUSEOFFLYTE