Wellness360 Magazine July/August 2021

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GRAPHIC DESIGNERS

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PRESIDENT

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ACCOUNT EXECUTIVES

EXECUTIVE ASSISTANT

EDITORIAL INTERN CONTRIBUTING WRITERS

Nicole Irving

Megan Sapelak, Aníbal Rodríguez

Shane Irving

Betsy Langan, April Tisher

Sayeh Farah

Sarah Correa-Dibar

Sarah Correa-Dibar, Nicole Irving, Lindsey Johnson, Carter Meyers, Dr. Jacob Reidy, PT, PTA, Amanda Roland, Ted Spiker, Tracy Wright

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36 Physical Fitness Throughout Our World's History

Travel with us back in time as we look at how the concept of fitness originated and how it has evolved over the course of history.

CONNECT WITH US ON THE COVER

We highlight ancient Greece as we pay homage to the importance their culture had in establishing fitness as an essential part of everyone's well-being. Find out more about the history of fitness on page 36!

HEALTH

10 Cheers to Preventing and Soothing Hangovers!

13 The Skinny on Fad Diets

16 Skip The Gum & Get Bad Breath Under Control

FITNESS

21 Addicted to Fitness

24 Ted Talks: Unjust Saying –5 Health Phrases that Should Be Banned Forever

27 Get Your Heart Pumping with These Cardio Intensive Workouts!

30 Suffering from Lower Back Pain? It’s Time to Stop Ignoring the Signs and Take Action

STYLE + GEAR

33 The 2021 Hot Summer Trends

34 The Quest for the Perfect Running Shoe NUTRITION

40 Pre and Post Workout Nutrition: How to Fuel Your Body for Optimal Results

42 Meal-Prep: Don’t Bite Off More Than You Can Chew

44

FINANCE

46 Where Can I Get the Best Bang for My Buck in Gym Costs?

LIFESTYLE

50 Turning a House Into a Home, One Flower at a Time

MIND MATTERS

52 5 Ways to Best Manage Stress

COMMUNITY

54 We Tried It! Using Cauliflower as a Substitute

56 Calendar

how a failed workout made me stronger

Billy Blanks was yelling at me through the screen. I was kicking as hard as I could, heart pounding and sweat dripping, and all I could think of was how bad I wanted a burger. As I finished my feeble attempt at perfecting my Tae Bo workout, praying for air to re-enter my lungs in a pile of sweat, laying on my carpet, I realized this might not be the best fitness program for me… Rollerblading anyone?

Just as fitness has changed through history, see our feature on page 36, my own fitness journey has changed through each stage of my life. In high school it was swimming with my best friend Meghan on the high school swim team. Then, it was lifting weights with my boyfriend, who was in the gym during wrestling season and a step aerobics class with my mom. Senior year I joined Golds Gym with some friends. Early college it morphed into Rollerblading along the Intercoastal with Molly, one of my besties. Late college it was tagging along to UF Southwest Rec Center with Meghan. Enter Tae Bo fail here... and fast forward to after kids, it was working out with my personal trainer Chris, who was a great cheerleader for my success.

Do you see a pattern?

My attempt at Tae Bo failed because it wasn’t the way I enjoyed to workout. I like to sweat and be in shape, but I do not enjoy doing it alone. I like a workout buddy. When paired with friends, laughter and support, I thrive. When being yelled at by a super fit gentleman through my screen, I cower and quit. My fitness journey through the

last 30 plus years has taught me that the way I want to stay fit has to make sense for me and it isn’t supposed to be all about pain, suffering and misery, but support, health and being in tuned to one’s body and giving it grace when needed.

That leads me to today. While I am not the fitness guru I want to be, or that my inner Jane Fonda tells me I can be, I try to never to miss an opportunity to join friends for an afternoon walk or invite to run some silly ½ marathon or at least consider the invitation to participate (I did that once, I may never do it again). So, when you look back on your fitness journey, consider what worked, what you loved and what you want to continuing doing. Give yourself grace when needed, because remember, life is a marathon, not a sprint!

Nicole Irving, Publisher, EIC

Cheers to Preventing and Soothing Hangovers!

BY AMANDA ROLAND

What is a hangover? For those of you who haven't had the pleasure of experiencing one of these yourself, a hangover is a feeling of sickness or discomfort after a period of drinking. Symptoms of a hangover include nausea, headaches, dizziness, light sensitivity and fatigue – basically you feel a little like you might be dying. The amount that you have to drink in order to induce a hangover varies for everyone. For some, it’s two drinks. For others, it’s five. And for some lucky (mostly younger) folks, they can drink as much as they want and never get hangovers at all. Just like snowflakes, no two hangovers are alike, but one thing is certain – hangovers suck.

WHY DO WE GET HANGOVERS?

“The ethyl alcohol that is in alcoholic beverages is one culprit,” said Jennifer Bleiweis, Registered Dietitian Nutritionist and National Board Certified Health and Wellness Coach. Bleiweis is also the owner of her private practice, Real Foods RD. “The metabolism of alcohol in the liver forms the compound, acetaldehyde, which is toxic to several organ systems.”

Bleiweis said that in addition to giving us a “buzz,” alcohol increases inflammation in the body, increases stomach acid production and irritates the stomach lining. Two other compounds that dwell in alcohol are congeners, present in darker liquors, and sulfites, used as preservatives in wine. All of these factors contribute to and worsen hangovers.

HOW CAN YOU PREVENT A HANGOVER?

As much as we wish there was an anti-hangover pill that we could take, science hasn’t gotten there yet. Bleiweis says that your best bet for preventing a hangover is to hydrate!

“Since one of the possible causes of hangover symptoms is a mild dehydration, it’s always a good idea to be well hydrated before drinking alcoholic beverages and to drink water between alcoholic beverages,” Bleiweis said. “Not only does this slow the rate of consumption down, but also prevents some of the dehydration you may develop from drinking alcohol.”

Of course, another way to prevent a hangover is to drink in moderation and know your limits. Some people are more

sensitive to darker liquors or certain wines. If you know that a certain type of alcohol affects you the next day, make the choice to find another option.

I HAVE A HANGOVER… WHAT DO I DO???

Okay, so it’s the morning after a night out, and you totally knew that you shouldn’t have taken that last lemon drop shot. You wake up with a pounding headache and curse the sunshine coming through your window. Now what?

Bleiweis says to rest, hydrate and eat mild foods. Starchy, bland foods such as rice, bread or crackers can help soothe a queasy stomach from increased stomach acid production. Drinking electrolyte replacement drinks can also help with dehydration, but “once suffering the physical effects of dehydration, it just takes time for your body to reach its equilibrium,” said Bleiweis.

At the end of the day, if you suffer from hangovers, the only way to completely prevent one is to avoid drinking too much alcohol. Next time you have a little too much fun at the bar, try these hangover tips to save yourself the morning after.

PRO TIP:

Clear liquors like vodka or gin, are less likely to give you a hangover compared to darker liquors like whiskey or red wine.

Some other unconventional hangover cures (not

tested or backed by science)

Tomato juice (a main ingredient in a Bloody Mary) is said to reduce blood alcohol levels, which would remedy a hangover faster.

Herbalists swear by eating ginger to naturally reduce hangover symptoms like nausea and indigestion.

Prickly pear extract taken before a night of drinking is said to lessen hangover symptoms the morning after.

The amino acids and minerals found in asparagus are said to help reduce hangover symptoms and protect liver cells.

Coconut water is naturally full of electrolytes and can help with dehydration.

*Always drink in moderation. 21 years old and over. If you are experiencing hangover symptoms, contact your doctor before trying any remedies.

Eating miso soup can help rehydrate your body after a hangover, and the natural bacteria and enzymes in miso are said to aid in digestion.

The "Skinny" on Fad Diets

BY LINDSEY JOHNSON, MS, MCHES

The Centers for Disease Control and Prevention (CDC) reports that 42.5% of American adults fit the criteria for obesity, or a Body Mass Index (BMI) of 30 or greater. When including the population that is either overweight (BMI of 25.0-29.9) or obese, a staggering 73.6% of American adults fall into this category. The epidemic does not end there. American children are increasingly overweight as well. Children as young as 2-5 years old have an obesity rate of 13.4%, ages 6-11 are at 20.3% and children ages 12-19 are at 21.2%. Weight maintenance is an important factor in the development of other diseases and it is critical to the health of the nation for the rates of overweight and obesity to trend downward.

Nutrition is a core component of weight loss and weight maintenance. There are multiple approaches to eating for weight loss and it can be difficult to know what is the best for you. Some diets provide a temporary fix while others are long-term strategies for sustainable eating.

We took a look at some of the more popular fad diets of our time and broke them down to see what they really do and claim.

At the end of the day, a well balanced diet combined with exercise and a healthy lifestyle is always your best bet!

atkinS Diet

Cardiologist Dr. Robert Atkins created his namesake diet in the 1970’s. While the specifics have morphed throughout the years, this diet is based on four phases that restrict carb intake. Initially, the user is only permitted 20 grams of carbohydrates per day, gradually increasing in later phases. While carbs are limited, the two other macronutrients, fat and protein, are permitted in unlimited amounts. Each user discovers the carb intake that allows them continued success.

The Skinny: The Atkins diet has shown positive results for weight loss and includes a maintenance phase for continued utilization. Critics of this approach state that it may include some nutritional deficiencies such as calcium.

Cabbage Soup Diet

First created in the 1980’s, the cabbage soup diet is a one week jumpstart weight loss diet. This diet includes multiple servings per day of homemade cabbage soup as well as the addition of one or two other items each day. The permitted foods vary by day but are primarily fruits and vegetables, along with some meats. This diet is meant to be a short-term option to get started with a weight loss journey. Because it is so low in calories, it is likely to produce weight loss. It also does not allow much protein, which could lead to

The Skinny: While this diet may achieve up to ten pounds of weight loss within a single week, much of that weight is water weight that will return with the reinstatement of a regular diet.

South beaCh Diet

In the 1990’s, another cardiologist named Dr. Arthur Agatston created a diet that uses some of the same tenets as the Atkins diet but with some modifications. Early versions of the Atkins diet allowed for unrestricted consumption of foods high in saturated fat such as bacon. Dr. Agatston was concerned about the impact of this on his cardiology patients. The South Beach Diet, named for the area where Dr. Agatston practiced medicine, has three phases, one of which is also a maintenance phase.

The Skinny: The South Beach diet is a low-fat, low-carb, and highprotein diet that has been proven effective for weight loss and reduction of cardiovascular risk factors.

paleolithiC Diet

The Paleolithic Diet, also known as “Paleo” or the “Caveman Diet”, is an eating pattern that focuses on whole and natural foods. It is based on the dietary habits of hunter-gatherers from the caveman era. Processed foods are eliminated, including grains, dairy and legumes. The primary focus is fruits, vegetables, nuts, seeds, eggs, fish and meat. There is no counting involved. The results come from the elimination of common foods such as processed foods, sugar, dairy and grains, which are contributors to weight gain.

The Skinny: A paleo diet can assist in weight loss by eliminating added sugar and highly processed foods, eating a diet rich in protein but lower in carbs, and reducing calorie intake by converting to natural foods.

ketogeniC Diet

The Ketogenic Diet, also known as “keto”, is another weight loss tool that greatly restricts carb intake. Unlike Atkins and South Beach, the keto diet does not increase carbs over time. Instead, it keeps them restricted to approximately 30-50 grams per day. This keeps the body in a state of ketosis, which means that the body burns ketones instead of sugar to provide energy.

The Skinny: While the ketogenic diet may help users lose weight, it is a regimen that is hard to stick with for the long run. Some critics also express concern over the inclusion of high-fat and highly processed meats, which carry their own health risks.

rapefruit Diet

The Grapefruit Diet is based on the premise that grapefruits contain fat-burning enzymes that help the body shed excess weight. This is a short-term solution lasting two to three weeks that includes eating grapefruit or drinking grapefruit juice at every meal. While there are a few variations of this diet, they all recommend low calories and carbohydrates and increased protein.

MeDiterranean Diet

The Mediterranean Diet is a lifestyle nutrition option that focuses on heart-healthy foods. Eating Mediterranean style means including heart healthy fats such as olive oil and omega-3 fatty acids from fish. The Mediterranean plate is primarily composed of vegetables and fruits, complemented by whole grains, seafood, nuts, legumes and hearthealthy fats. The Mediterranean Diet also sees benefit in small amounts of red wine.

The Skinny: The Mediterranean Diet is a longterm well-rounded approach to nutrition. Two of the world’s five “Blue Zones” are located in Mediterranean cities where this diet is a common part of the culture. Blue Zones are areas with lower incidence of disease and a longer average lifespan. The Mediterranean Diet is not only beneficial for weight loss but also reduces risk for heart disease and type 2 diabetes, two common diseases in the United States.

Maintaining a healthy weight provides a multitude of health benefits over the long run. Nutrition combined with exercise are the key ingredients in sustainable weight loss. There are many fad diets that may provide a jump start to the weight loss journey but without a long-term sustainable eating habit, the weight will return. The best bet for lifetime success is to find a way to structure and plan your meals that you will be able to do for a period of years. While all of these diets may have weight loss benefits, talk to your provider or dietitian about what is right for you based on your goals and health history.

The Skinny: While users claim they can lose as much as ten pounds in twelve days, there is no research to confirm the benefits of this diet. Rapid weight loss in a short period of time can be unsafe as well as unsustainable.

Skip The Gum & Get Bad Breath Under Control

BY AMANDA ROLAND

Oral hygiene is something that we are all taught to maintain from a young age; however, sometimes routine teeth brushing and mouthwash aren’t enough to keep bad breath at bay. Severe bad breath, also known as halitosis, can be embarrassing for some people if they do not know how to control the issue.

Bad breath is typically caused by a buildup of smelly bacteria in your mouth. This bacteria can settle on the tongue, roof of the mouth, in between teeth or on poorly done tooth restorations. Of course, brushing your teeth twice a day is a great way to remove most of this bacteria. Not only will this habit make sure your breath is as fresh as it can be, but it will also maintain your teeth health, preventing cavities and other mouth ailments. Second, flossing daily can remove stuck food and bacteria from between your teeth that could contribute to bad breath. Brushing your tongue and roof of your mouth are extra steps you can take to remove even more of said bacteria.

However, despite all these efforts, some people still have a problem with bad breath, and they don’t know how to fix it. If you are worried that you suffer from halitosis, there are many options for you! First off, talk to your dentist and schedule an appointment for them to assess your situation. Your dentist will be able to analyze the way your breath smells, and certain smells can indicate different health problems. For example, asthma, lung cancer, liver disease, diabetes, ketoacidosis and more

can all change the way your breath smells, according to Byram Healthcare. Your dentist may refer you to another specialist if they notice signs of other health issues.

Another common cause of bad breath is tonsil stones or tonsilloliths. These present themselves as little white specs or “stones” in the back of your throat on your tonsils. They form when small particles of food and bacteria collect in small crevices in the back of your throat. These stones, just like other mouth bacteria, can give off an odor if not removed. If you notice that you have tonsil stones, you can try gargling with saltwater or removing the stones yourself with a cotton swab. If you notice that you have large or severe stones, call your dentist to figure out your next step.

On the contrary, your bad breath may be manageable with the use of specialty mouth rinses or toothpaste. If your dentist discovers that you have a dental disease, like gum disease, the buildup of bacteria has to be removed by your dentist themselves, according to the Mayo Clinic. The good news is that in most cases, bad breath can be treated easily with the help of your health providers.

It is most important to remember that bad breath affects an estimated 25% of people, according to Medical News Today. Meaning that you are not alone. Do not be embarrassed to call your dentist if you are having a problem, and remember to brush and floss daily to give your breath the best chance at staying fresh! At this point, there is no “cure” for halitosis, but staying informed on how to prevent it can help you manage your bad breath and make you feel more confident when you open your mouth.

Tips for keeping bad breath at bay:

Drink lots of water to avoid dry mouth (coffee, alcohol and tobacco products can dry out your mouth)

Brush your tongue daily

Change your toothbrush regularly, about every three months

Schedule regular dentist appointment to maintain good dental health, about twice a year

Addicted to Fitness

BY LINDSEY JOHNSON, MS, MCHES

Regular exercise is essential for optimal physical and emotional health but is it possible to have too much of a good thing?

The Department of Health and Human Services’ Physical Activity Guidelines for Americans recommends that adults complete 150 to 300 minutes of moderateintensity or 75 to 150 minutes of vigorousintensity aerobic activity or an equivalent combination weekly. Muscle-strengthening activities that involve all major muscle groups at moderate to vigorous intensity are recommended at least twice per week.

Diagnosing a fitness addiction involves more than just the amount of exercise an individual completes. As a behavioral addiction, there is a mental component as well.

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) has defined criteria for behavioral addictions. A study by Freimuth et al. (2011) elaborates on the criteria as it relates to exercise (below):

Criteria

TOLERANCE: increasing the amount of exercise in order to feel the desired effect, be it a” buzz” or sense of accomplishment

WITHDRAWAL: in the absence of exercise the person experiences negative effects such as anxiety, irritability, restlessness, and sleep problems

LACK OF CONTROL: unsuccessful at attempts to reduce exercise level or cease exercising for a certain period of time

INTENTION EFFECTS: unable to stick to one’s intended routine as evidenced by exceeding the amount of time devoted to exercise or consistently going beyond the intended amount

TIME: a great deal of time is spent preparing for, engaging in and recovering from exercise

REDUCTION IN OTHER ACTIVITIES: as a direct result of exercise, social, occupational and/or recreational activities occur less often or are stopped

CONTINUANCE: continuing to exercise despite knowing that this activity is creating or exacerbating physical, psychological, and/or interpersonal problems.

Continued on next page

While regular exercise is an important piece of individual wellness, it is imperative to keep habits in a healthy perspective. Looking forward to a workout, using it to help combat stress, enhance sleep and socializing with gym buddies are all positive ways to engage in physical activity.

When exercise becomes an obsession, it can lead to unhealthy behaviors and vice versa. Overdoing the amount or intensity of exercise can lead to injury or excessive weight loss. According to The Family Institute at Northwestern University, approximately 45% of people with an eating disorder also experience an exercise compulsion. While exercise is a good tool to incorporate into a weight loss or weight maintenance regime, the dose of exercise must equate to the proper goals of a healthy weight for each individual.

The Family Institute at Northwestern University discusses strategies that counselors can use with clients who have an

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unhealthy relationship with exercise. These include setting realistic fitness goals, discussing what a healthy exercise plan looks like, connecting to other professional resources such as therapists, dietitians, and other health professionals, suggesting alternative movement activities that are less strenuous, and educating clients about the physiological effects of overexertion.

While exercise is a healthy habit, it can become a psychological compulsion. Concerns about body image, competition, or other factors can contribute to an unhealthy relationship with exercise. If you or someone you know seems to have an excessive concern over exercise duration, calories burned, or other movement habits, consider seeking professional help to get to the root of the issue. Seeking guidance can help avoid injury as well as other long-term physical and emotional effects of overtraining.

When I started physical therapy, I could not use my right arm. I could not reach behind me, had limited range of motion and it was painful. Now, my strength has returned, and I have full range of motion. My PT, Leanne Quinn, and her assistants have been so great and professional.

—Jane

Diagnosing a fitness addiction involves more than just the amount of exercise an individual completes. As a behavioral addiction, there is a mental component as well.

Unjust Saying: 5 Health Phrases that Should Be Banned Forever

BY TED SPIKER

Spending more than 20 years writing about health, reading about health, and doing battle with peanutbutter cookies means you come into contact with a lot of words about health. These are the five phrases I’ve had enough of.

Runner's High

As in, when the endorphins kick in at the end of the run, you’ll feel so good and experience the runner’s high.

All for it. But could we please have some of that juju at the start, middle, and all throughout a run in 95-degree heat?

IN MODERATION

Ted Spiker (@ProfSpiker)

is the chair of the University of Florida department of journalism, as well as a health and fitness writer. He is the author of DOWN SIZE, a book about the science and soul of weightloss and dieting.

No Pain, No Gain

As in, work hard in the gym and you’ll get results. No gain, no pain, brother!

My pain: Every time I try to do burpees.

My gains: In the adipose-tissue department.

Just Do It

As in, you can just decide that you want to accomplish your goal, and you will, if you just do it.

Oh OK. I get it. I guess I can just—finally, after five-plus decades on earth—dO a daMn pULluP. I’d like to make a friendly edit from “[Just] Do It” to “[Spend your life chipping away every day by trying to make good choices, fighting your demons, and getting there one damn step at a time, pound at a time, and celery stick at a time and then maybe you’ll be able to] Do It.”

But you look Healthy

As in, I know you don’t feel well, but you look healthy.

As in, you can eat any food you like as long as it’s in moderation.

Really? Have you ever had just 4 ounces of wine or stopped at half a taco? No doubt, one little cheese fry and I know I’m perrrrrrrrrrrrfectly satisfied. Yes, moderation is an excellent guidepost. Yes, moderation can get results. Yes, moderation is smart. Yes, I’m bitter that my foodology resume includes zero doggie bags.

Uh, much of our health happens inside the body. Why are we judging someone’s health because they project some sort of positivity? Just because someone smiles, laughs, and glows doesn’t mean there isn’t some kind of turmoil or tornado—physical or mental—happening inside.

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Art (details): Korean artist, Seated Bodhisattva, 17th century; Kehinde Wiley, Dogon Couple, 2008; Yoruba Artist, Beaded Crown (adenla), 20th century; Maggie Taylor, girl with a bee dress., 2004; Alfredo Ramos Martínez, Reina Xóchitl (Xóchitl Queen), n.d.

Get Your Heart Pumping with These Cardio Intensive Workouts!

BY LINDSEY JOHNSON, MS, MCHES

A comprehensive workout routine includes 150 to 300 minutes of moderate intensity aerobic activity and at least two days per week of resistance training that works all major muscle groups. If that sounds like too much, cut the time and increase the intensity. Working at vigorous intensity for 75 to 150 minutes per week achieves the same benefit as longer time with lesser intensity, per the Physical Activity Guidelines for Americans. If you’re short on time, pick up the pace with these high intensity workouts guaranteed to get the heart pumping and the sweat dripping!

HIIT

HIIT stands for High Intensity Interval Training. The methodology behind HIIT is short bursts of intense exercise followed by periods of rest or lower intensity exercise. HIIT workouts typically last ten to thirty minutes in total duration, with intense spurts often lasting less than a minute. According to Healthline, HIIT is effective for burning extra calories, increasing metabolism for hours after exercise, reducing blood pressure and heart rate, increasing oxygen consumption, reducing blood sugar, losing fat and potentially gaining muscle.

Example HIIT Workout:

Pick a movement (running, rowing, stationary bike) and push as hard as you can for fifteen to thirty seconds. Then slow down the activity to a slow to moderate pace for two minutes and repeat intervals for ten to thirty minutes. Active work and recovery times will vary depending on the intensity of the exercise selected.

EMOM

EMOM stands for Every Minute On the Minute. There is a certain number of repetitions of a movement that must be performed every minute. In the remaining time, the participant rests. The goal is to finish within forty seconds, allowing for a twenty second rest period before starting again at the next minute. For example, if the workout was ten pushups, after you complete the ten pushups, you rest until the next minute, when you start the ten pushups again. EMOMs are another great way to incorporate short bursts of high intensity to keep you moving.

Example EMOM Workout:

EMOMs may also incorporate several different movements. For example, a fifteen minute EMOM with minute one is ten pushups, minute two is fifteen squats, minute three is fifteen sit-ups, minute four is ten lunges, and minute five is five pull-ups. Then repeat that set three times.

AMRAP

AMRAP stands for As Many Rounds or Reps as Possible. In an AMRAP, the clock is set for a designated amount of time and participants complete the prescribed workout as many times as they can within the designated time period. An AMRAP is designed to keep the body moving for the entire period, without built-in rest or recovery periods like the other types of workouts. AMRAPs can vary in length from three minutes to forty minutes, though the most common is under twenty minutes of sustained activity.

TABATA

Tabata was discovered by a Japanese scientist named Dr. Izumi Tabata and a team of researchers who compared two exercise groups, one at a moderate intensity and one at a higher intensity. They found the high intensity group increased both their aerobic and anaerobic capacity by greater percentages and thus the Tabata program was accepted as an effective workout program.

Tabata is similar to HIIT training in that it also includes a period of intense activity lasting twenty seconds, followed by ten seconds of rest. This is repeated for eight rounds for a total of four minutes. Each four minute segment is a complete Tabata. Tabata workouts can be as short as four minutes or can include multiple movements and last twenty to thirty minutes with alternating periods of intense work and rest.

In fifteen minutes, complete as many rounds and reps as possible of a 200 meter run, 15 burpees, 20 jumping lunges and 25 jump ropes.

Complete a twenty minute Tabata using five different exercises, each one repeating four times. Examples include push-ups, sit-ups, burpees, mountain climbers, squats, lunges, jumping jacks and jumping rope.

HIIT, Tabata, EMOM and AMRAP workouts are all great ways to keep you moving through a workout. This can be particularly helpful for those who get bored on the treadmill or are looking to shorten their workout time while achieving the same results. With any workout program, consult your provider for clearance. Because these workouts are demanding on the heart, take particular caution if you have a history of cardiac issues, are pregnant or early postpartum, or have other physical limitations.

Now that you know the lingo and how to maximize workout time and results with bursts of high intensity, what workout will you do tomorrow?

Example Tabata Workout:

Example AMRAP Workout:

Suffering from Lower Back Pain? It's Time to Stop Ignoring the Signs and Take Action

DR. JACOB REIDY, PT AND CARTER MEYERS, PTA

Low back pain is extremely common today. Generally, about 80% of people will experience low back pain during their lifetime. Low back pain can be caused by several things, including herniated discs, degenerative disc disease (DDD), arthritis and muscles strains. Low back pain can stem from trauma such as falls or car accidents but can also creep up over time without known cause.

The biggest mistake one can make when back pain starts is to ignore symptoms with the hope of it getting better on its own. Most of the time, symptoms get worse if the root cause is gone untreated. A great way to be proactive is to deal with the pain head on before it gets worse and affects your quality of life. In most cases, bed rest is one of the worst things one can do when dealing with low back pain. Nonetheless, getting in to see a physical therapist is a good start to taking care of your symptoms and a chance at getting your life back.

In the state of Florida, we can take advantage of what is called Direct Access. Most do not know that you can see a physical therapist for up to 30 days without a physician referral. This leads to better outcomes when treatment can begin sooner rather than later. As PT’s, we are trained to determine if your case is appropriate for physical therapy or if other medical attention is indicated.

An exam with a physical therapist often begins with a series of fitness tests including pushups, pull ups, and timed running…. just kidding! As physical therapists, we carefully evaluate strength, flexibility, range of motion, and neurologic function. We use our findings to formulate a treatment plan including specific joint mobilizations, soft tissue mobilization, stretching, and strengthening. There are a variety of modalities that can be helpful in treating lower back pain. Laser therapy has been shown to reduce pain, decrease inflammation, and speed the healing process.

Good news! You can work to address your low back pain while sitting and reading this article. Start by sitting up in your chair and finding your neutral spine position. You can achieve this by rocking your pelvis front to back and alternating between an arched and rounded lumbar spine. Once you have a feel for the end point of each motion, slowly begin to narrow the motion to the mid-range of the movement. Congratulations! You are in neutral spine position and less stresses are being placed on your low back. Now by drawing your stomach in you can hold this position for extended periods of time.

You can also start with a few basic exercises to improve the stability of your spine. Start by lying on your back with your knees bent. Next, you will want to draw your belly button down towards your spine and tilt your hips back, flattening your low back. Now, hold this position for a few seconds before resting. Perform 2-3 sets of 10 repetitions. If you are looking to take it to the next level, get into a quadruped position (hands and knees) and find your neutral spine position. Draw your stomach in towards your spine and extend your right arm and left leg. Then switch to use your opposite limbs and try to perform continuously for one minute. Good luck!

The 2021 Hot Summer Trends

BY NICOLE IRVING

Step out this summer and celebrate in style as you hit the sand and surf. We have our top picks of stylish and summer approved gear that will keep you and your vacation stylish, hydrated and protected from the Florida rays and hot summer days!

WEIGHTED CORNERS TO KEEP FROM BLOWING AWAY!

1. The California Beach Blanket $85.97, thecaliforniabeachco.com 2. Mustela Mineral Sunscreen Spray SPF 30 $20, mustelausa.com

3. CeraVe Hydrating Mineral Sunscreen SPF 30 Face Lotion $13.99, Target 4. MyBevi Americana Tumbler - Carry Ring Lid $22, mybevi.com 5. Summer Prints Dinnerware Set, Pink Tropics, 12-piece set $39.99/Set of 4, Amazon 6. Kristy Wallaroo Hat $47, wallaroohats.com 7. Cinnamon Spice Boho Wood Bead Bracelet Set $64, isabellegracejewelry.com

UPF 50+ FABRIC BLOCKS 97.5% OF ULTRAVIOLET RAYS!

The Quest for the Perfect Running Shoe

BY LINDSEY JOHNSON, MS, MCHES

FINDING THE PERFECT RUNNING SHOE CAN SEEM OVERWHELMING. WITH SUCH A VARIETY OF COLORS AND STYLES, HOW DO YOU KNOW WHAT WILL WORK BEST?

Anatomy of a Running Shoe

Running shoes consist of 3 main parts: upper, midsole and outsole. The upper is the top part of the shoe where the laces are located. Within the base of the shoe, the middle part is called the midsole and the bottom portion is the outsole. The shape of the shoe is called the “last” and is responsible for how the shoe fits on each specific foot.

How Do I Find the Right Shoe for Me?

The first thing to consider when buying new shoes is what activities you will be performing. For sports like volleyball, basketball, and tennis, sport-specific shoes are recommended. If your primary activity is running or walking, running shoes are the best bet.

Mike Carrillo, owner of Gainesville Running and Walking, states that “sprinting shoes are very light and flexible and a lot firmer than a marathon training shoe, which will be softer, more cushioned, and more durable over the life of the shoe. Most people fall right in the middle where shoes are light but not so light that you are beating your feet up on a long run. For walking, I also recommend running shoes. Traditional walking shoes have leather uppers that make it heavier, hotter, and stiffer than a running shoe. I tend to recommend softer and more flexible shoes for walking.”

Besides knowing what type of shoe is best for your activity, it is also critical to take the length, width, shape, and volume of your individual feet into consideration. Selecting a shoe based solely on aesthetics or because your friend recommends it can lead to injuries if they are not the right fit for your unique feet. Running shoes vary widely to accommodate various feet by using different lasts, widths, lacing systems and varying degrees of cushion or firmness. Your body type, running style, and weight are also factors. For example, a distance runner who weighs 250 pounds is going to need a more substantial shoe to provide the proper cushioning than a 150 pound short distance runner.

Physical Fitness Throughout our World’s History

By Tracy Wright

In 2021, physical fitness is often associated with state-of-the-art gyms, Peloton home bike rides and fitness apps. In primitive society, as we evolved as humans, fitness was necessary to survive. The early hunter-gatherer societies needed to move quickly to capture prey for food in order to survive.

Once society became more civilized, the need for constant movement waned. However, evidence of physical fitness can be found in ancient China and India. The great philosopher Confucius’ teachings recommended physical activity as a way to prevent disease, and in India, the foundations of yoga began as it aligned physical activity with the spirituality of Buddhism and Hinduism. Meanwhile, in Persia, the first example of a gym was born where Persians hosted aggressive calisthenics sessions with iron weights, according to the History of Health and Fitness website.

From the Palaestra to the Peloton

Greek and Roman influences

The advent of serious physical training began in ancient Greece, known for bringing the world the Olympic games, a celebration of athletics and fitness.

“Perhaps no other civilization has held fitness in such high regard as ancient Greece. The idealism of physical perfection was one that embodied ancient Greek civilization,” said researchers Lance C. Dalleck, M.S. and Len Kravitz, Ph.D., in their authored paper “The History of Fitness,” which was released by the University of New Mexico. “The appreciation for beauty of the body and importance of health and fitness throughout society is one that is unparalleled in history. The Greeks believed development of the body was equally as important as development of the mind.”

In Greece, young boys trained in sites called palaestras where there was an “indoor facility for gymnastics, in addition to an outdoor area for running, jumping, and wrestling,” Dalleck and Kravitz write in their article. Athletic competitions were held in Greece eventually leading to the first Olympic Games athletes had to vow to train for a minimum amount of time. At first the sports featured in the Olympics were solely distance sprint and running competitions but eventually grew to include wrestling, boxing and chariot racing.

The great Roman empire also valued physical fitness as a paramount virtue mostly so citizens could be prepared for military battle. Military training consisted of activities such as running, marching, jumping, and discus and javelin throwing, said Dalleck and Kravitz. As their society became more grandiose and luxurious, the importance of fitness waned. Ironically, one of the reasons that the empire fell to Barbarian tribes was due to the tribes’ sheer physical dominance.

European Fitness: The Renaissance and Beyond

After the fall of the Roman Empire, the medieval and dark ages did not yield much in the ways of fitness, other than the peasants serving hard labor, according to an article written by Erwan Le Corre. But the dawn of the Renaissance sparked not only an interest in arts and culture but also on the physical body. Many philosophers taught that peak fitness levels were connected to high intellect. This time in history and these philosophies helped usher in fitness across Europe, said Dalleck and Kravitz.

After the Renaissance, physical education programs began popping up in countries across Europe, and the most popular emerging sport was gymnastics. In Germany, two central figures— Johann Guts Muths and Friedrich Jahn—were considered the founders of German gymnastics. Jahn, in particular, believed that physical strength and fitness were paramount in ensuring a strong country that would not fall to other countries as Germany had to endure when Napoleon conquered it, according to Dalleck and Kravitz. Jahn helped to develop the first gymnasium (or turnplatz) and invented gymnastics apparatuses like the rings, parallel and horizontal bars and the pommel horse.

In Sweden, Per Henrik Ling was also developing his own form of gymnastics but much more individualized to each body. Ling had a medical background and believed in the importance of physical education for everyone. In Denmark, Frank Nachtegall developed gymnastics programs throughout the country, eventually opening a private facility and training other fitness instructors.

British medical student Archibald Maclaren was a loud proponent of the benefits of exercise and fitness. He was particularly interested in the scientific connection to fitness and made several observations by studying the progress of physical activity. These included that physical fitness is the antidote for stress and fatigue and that optimal fitness levels cannot be reached just through simple recreation.

Fitness in America

Early colonial America did not have traditional fitness programs, rather, the daily grind of farming, hunting and raising animals provided enough physical rigor to colonists. After the Revolution, many national leaders like Thomas Jefferson and Benjamin Franklin touted the importance of physical fitness.

At that time, Catherine Beecher focused on exercise specifically for women, and designed calisthenics classes timed to music. Beecher’s exercise style undoubtedly influenced what we now know as modernday aerobics, said Dalleck and Kravitz.

After the Civil War, the Industrial Revolution greatly altered U.S. society. Advances in working technology sent more people from rural life to city life, which was far less physically taxing. Eventually the cost of this lifestyle would take its toll when in the 1950s and 60s, people began suffering from ailments like cardiovascular disease, diabetes and cancer, according to Dalleck and Kravitz.

At the beginning of the 20th century, American presidents began to influence the importance and necessity of physical fitness. Theodore Roosevelt encouraged citizens to be physically active and frequently hiked and went horseback riding while in office.

After World War I, there was some national concern regarding soldiers’ fitness levels prior to the war. The national government passed legislation to improve physical education programs in the public schools. However, events such as the Great Depression and World War II shifted the nation’s priorities.

During the 1940s, Dr. Thomas K. Cureton used research to study fitness and developed fitness tests to measure things like flexibility, endurance and strength. He also discovered important findings on intensity levels needed to improve fitness. His research formed the basis of what we now know about exercise, said Dalleck and Kravitz.

In the 1950s, a series of tests that measured American children’s levels of strength and flexibility yielded poor results. When President Dwight Eisenhower learned of these results, he took action by forming the President’s Council on Youth Fitness. President John Kennedy continued the emphasis on physical fitness by speaking openly about the importance of physical fitness and starting youth fitness programs. He is quoted as saying “Physical fitness is the basis for all other forms of excellence.”

Jack Lalanne was an icon of American fitness beginning in the 1950s when he premiered a national talk show that helped to promote all types of fitness including aerobics and resistance training. He developed fitness equipment like the first leg extension machine and cable pulley. His fitness-focused personality ushered in similar followers like Richard Simmons, Jane Fonda, Arnold Schwarzenegger, Suzanne Somers, Susan Powter and Billy Blanks.

Physical Fitness Today

Postwar America saw people more enamored with fitness than ever before, often turning to fitness fads and trends over the years. The 1980s and 1990s ushered in jazzercise, fitness videos, home gyms, step aerobics, kickboxing, Buns of Steel, and the cycling craze known as spinning. Most recently we have seen the rise of the Latin dance fad known as Zumba and the high intensity box gym format of Crossfit.

“Fitness has evolved in some huge ways over the years. There seems to be something new marketed to the masses as the ‘best’ way to stay active and get healthy on a regular basis,” said Misha Patz, a health coach and personal trainer who owns MP Health. Patz is a certified professional trainer and health coach. “With the improvement of technology and the resources to carry out extensive research, we have been able to learn more and more about how the body works and the ways different types of fitness routines impact it.”

fitness is the

Physical Fitness Throughout our World’s History

At Home Workouts

Today, with the rise of electronic gadgets, people can exercise virtually with the help of an online instructor. These include the Peloton bike, the Nordic track rower, the SoulCycle, the Mirror and the Tonal Trainer. While this home-based equipment can be very convenient for users, there may be drawbacks.

“The flexibility of having a home gym or a workout program can be a huge benefit to those not wanting to spend money on a gym membership they will not use and can spare one the hassle of having to leave the house after a long day. While this sounds great, the sad reality is that I talk to people on a regular basis who have spent thousands of dollars on home equipment that has never been used. A major drawback of home-based technology is the lack of accountability and social interaction,” Patz said. “These

Accountability and Personalization

Accountability to our own physical fitness also seems to become more apparent. With technology like FitBit or the Apple watch, it is easier for us to track our daily movement and see where we may be faltering. In fact, there are many free apps like My Fitness Pal that can track both activity and nutrition to help users accurately measure their whole-body health.

Fitness has also become increasingly personalized even as group fitness—whether it’s in-person or with other virtual users— becomes even more popular.

“In former years, people were encouraged to push their limits in order to maximize training results. The incorporation of modifications for individuals has been a way that fitness instructors have provided safe environments

The Future of Fitness

New forms of fitness training include high intensity interval training with short bursts of high intensity training that can be performed in short amounts of time, perfect for those with a jam-packed schedule. We are also returning to nature more than ever too by taking our workouts outdoors.

“I expect that we will continue to see new homebased technology and virtual training options. In my opinion, one of the most underrated forms of exercise is outdoor walking. So much time seems to be spent indoors. We need nature and sunlight. We need to have time away from constant stimulation from devices and noise to think and breathe,” Patz said. “I have seen more clients change their lives by walking 20 minutes outside everyday than I have seen people make any change by working out hard for two hours, one day a week. It is not always about the intensity done randomly but by the consistent routine we choose to embrace. One of my favorite quotes says ‘The secret to your success lies in your daily routine’.”

Pre and Post Workout Nutrition: How to Fuel Your Body for Optimal Results

BY LINDSEY JOHNSON, MS, MCHES

Food and beverage serve as fuel for the body. The types of food, quality of food, nutrients consumed, amount, and timing all work together for the perfect equation that fuels the body to complete everyday tasks as well as specific sports nutrition.

SHOULD I EAT BEFORE I WORKOUT?

Most experts recommend eating a meal one to four hours prior to exercise. The Mayo Clinic recommends a full meal three to four hours prior but a smaller meal or snack if consumed closer to start time. The body needs time to focus on digesting the food before beginning exercise to avoid cramping and stomach distress.

Carbohydrates provide energy for the body as the muscles use the glucose from carbs as fuel. Carbohydrates include fruit in any form (fresh, frozen, dried, canned), rice or pasta, grains, and sweet snacks such as chocolate, cake, and ice cream. Carbohydrates are an essential part of pre-workout nutrition to provide sustained energy for the duration of exercise. All pre-workout meals should include carbs. If your snack is closer to workout time, it will likely consist of only carbohydrates such as an apple, smoothie or a whole grain bagel.

Protein is another macronutrient that is crucial for athletes. It assists with building muscle mass as well as muscle recovery. If planning a meal or snack a few hours prior to workout, pair protein with carbs. Sources of protein include meat, fish, chicken, eggs, cheese, beans and nuts.

THE ACADEMY OF NUTRITION AND DIETETICS RECOMMENDS A FEW SAMPLE

PRE-WORKOUT MEALS:

• A peanut butter and banana or peanut butter and jelly sandwich

• Greek yogurt with berries

• Oatmeal with low-fat milk and fruit

• Apple and peanut or almond butter

• Handful of nuts and raisins (two parts raisins: one part nuts)

WHAT DO I EAT AFTER I WORKOUT?

It is important to replenish your body again after exercise. The postworkout routine also consists of protein and carbohydrates, with an emphasis on protein for muscle recovery and repair. Refueling within the first thirty to sixty minutes will enhance the recovery process and help minimize post-workout fatigue. Just as it is important to eat to provide energy for your workout, it is equally important to provide nutrients quickly after to speed the healing process.

THE ACADEMY OF NUTRITION AND DIETETICS RECOMMENDS A FEW SAMPLE POSTWORKOUT MEALS:

• Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit)

• Low-fat chocolate milk

• Turkey on a whole-grain wrap with veggies

• Low-fat yogurt with berries

HYDRATION

For peak performance and minimal fatigue, staying hydrated is key. The American College of Sports Medicine (ACSM) recommends drinking sixteen to twenty ounces of water approximately four hours before commencement of exercise. They also recommend another eight to twelve ounces within approximately fifteen minutes before starting.

The Mayo Clinic recommends consuming between four to eight ounces every fifteen to twenty minutes during exercise. They also recommend following exercise with sixteen to twenty-four ounces of water for every pound of water weight lost during exercise to help replenish your system and flush out toxins.

Fueling the body before, during and after exercise is important for optimal performance. Eating and drinking enough can help the body repair faster, create more energy to power through the exercise, and minimize fatigue. Appropriate nutrition can also assist in meeting goals for weight loss, muscle building and overall health. Start with a simple formula of plenty of water before, during and after a workout as well as eating something before and after. As you adjust to this system, you will find what foods and timing work best for your body.

Meal-Prep: Don’t Bite Off More Than You Can Chew

BY AMANDA ROLAND

Over the last decade, meal prepping has become very popular in the health and wellness community. In tandem with a steady exercise routine, meal prepping can help you manage your eating habits, weight and nutrition intake! But just like everything in life, it can take a lot of work and dedication to make sure that you stick with your meal plan and have food prepared when you need it. So, here are a few meal-prep nuggets of wisdom that can help you successfully start your meal prepping journey!

2Mix Up Your Menu

Some people are very turned off by meal prepping because they think that they would have to eat the same thing every day. But the good news is you don't have to eat the same thing every day! When you are grocery shopping for your meals, buy two different protein options, two different carbs and a couple of different veggies in smaller quantities. In each of your meal-prep containers, mix and match your proteins and sides to make every days’ meal unique. Look on page 43 for a sample shopping list and weekly lunch menu to get started!

3Work Smarter, Not Harder

If you are worried about the time commitment of designating a whole day to meal prepping, Kelsey Harries, general manager and coach at Go Primal Fitness, has another tip to make meal prepping more manageable.

“I used to meal-prep on Sundays and make the same food for Monday through Friday,” Harris said, “but to be honest, by Wednesday or Thursday, I was dreading my lunch.” Now, throughout the week, she packs leftovers from the previous nights’ meal as her lunch, which cuts down on her cooking time and grocery shopping time. This version of meal prepping can be helpful for those who want to start preparing their meals ahead of time, but don’t want to cook a week's worth of meals all in one day.

“I still have to cook dinner, but I was already planning to make dinner anyway!” she said. “So, I buy enough extra that I don’t do any more cooking than necessary.”

1Buy Meal Prep Containers in Bulk

If you are going to make food in bulk to eat throughout the week, you will need a place to store all your grub. Making sure you have enough storage containers can be helpful for many reasons. One being the grab-and-go factor. Having your meals individually measured and separated in your fridge means that you can grab a container, throw it in your lunch box and hit the road in the mornings. Also, if your health plan requires you to count macros, pre-measuring and dividing all your food into separate containers can help you save time in the mornings and stick to your macros throughout the day.

To make sure that you always have clean containers on hand, buy them in bulk online! Amazon has countless sets of plastic and glass meal-prep containers that you can buy for under $25. Make sure they are dishwasher safe before you buy them to make your life just a little easier.

4Start Small to Stick With It

When you are just starting out on your meal-prep journey, don’t bite off more than you can chew. Start small with realistic expectations, and don’t try to overcomplicate your menu until you get a hang of the mealprep lifestyle. Also, only add things to your meals that you will actually want to eat… If you hate eating broccoli, then DON’T add broccoli to your meals. While broccoli is healthy and delicious to some, forcing yourself to eat something you hate will only make your meal-prep experience harder and less sustainable. Remember that practice makes perfect, and habits don't form overnight.

LIST

Chicken Breast

WEEKLY MEAL PLAN MON SHOPPING

Main: Chicken and lettuce in a whole wheat tortilla

Side: Raw broccoli, carrots and tomatoes

Suggested Sauce: Low-fat ranch dressing

Stir Fry Beef

Wild Rice

Whole Wheat Tortilla

Wraps

Shredded lettuce

Onions

Peppers

Broccoli Carrots

Cherry Tomatoes

Seasonings and sauces of choice

COOKING INSTRUCTIONS

Chicken: Cut up chicken breast and cook with seasonings of choice and olive oil.

Stir Fry Beef: Cook beef with sliced onions, peppers and seasonings of choice.

Veggies: Leave half of the veggies raw. With the other half of the veggies, chop into bite-sized pieces, cover with olive oil and roast in the oven at 400 degrees for 20-30 minutes until desired doneness.

TUES

Main: Stir fry beef with peppers and onions over wild rice

Side: Roasted broccoli and carrots

Suggested Sauce: Soy sauce or Teriyaki

Main: Chicken with roasted broccoli and carrots over wild rice

Side: Cherry tomatoes

Suggested Sauce: Balsamic vinaigrette

Main: Beef fajitas with peppers and onions

Side: Side salad with carrots, broccoli, tomatoes and dressing

Suggested Sauce: Salsa

Main: Chicken and wild rice in a whole wheat wrap topped with diced tomatoes

Side: Roasted broccoli and carrots

Suggested Sauce: Italian dressing

Main: Stir fry beef with peppers and onions over wild rice

Side: Side of raw carrots, broccoli and tomatoes

Suggested Sauce: Soy sauce or Teriyaki

Main: Chicken and beef fajitas with pepper and onions

Side: Side salad with broccoli, carrots, tomatoes and dressing

Suggested Sauce: Salsa

The Leafy Green That’ll Make You Lean

BY SARAH CORREA-DIBAR

I bet you’re trying to get your children to take a bite of the leaves they swear are the enemy. Trust me, I was one of those kids. My dad would buy all of the Popeye VCRs just so he could tell us “You see, that’s exactly what will happen if you eat spinach!”

Summer is all about baring your skin, so what better time to eat the vegetable that will make your skin shine like the summer sun? According to the U.S. Department of Food and Agriculture, spinach is good for your skin all thanks to the leaf’s vitamin A that hydrates your skin, vitamin C that brightens it, and vitamin K that heals dark spots — like those scary-looking eye bags you’ll get from long summer nights.

Because spinach is also high in antioxidants, you won’t ever have to skip out on any summer fun because you got sick. An article done for St. John’s Health Center says that the spinach’s high antioxidant concentration helps remove anything that might be damaging the cells that keep your body working.

Spinach will also get you ready for back-toschool and summer reading. Yes, you read that right! This veggie is also a brain-food. According to a study done by newswise vitamin K also helps with brain health, in addition to lutein, folate and beta-carotene. Going hand-in-hand with the brain, spinach is also very beneficial to your eyes also thanks to the lutein.

There are simple recipes you can add spinach to — like in your morning scrambled eggs. Crack two eggs and when they start cooking you can add however much spinach you want. I usually add tomatoes to it for a great start to your day.

If you’re a fan of pesto, you can make spinach-basil pesto by blending fresh basil leaves, Parmesan cheese, olive oil, walnuts, garlic, lemon juice, salt and pepper and adding it on top of chicken, in some pasta or bread!

By the end of the summer, you’ll have a tan and you’ll be a healthy, modern-day Popeye, if you will.

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Where Can I Get the Best Bang for My Buck in Gym Costs?

BY LINDSEY JOHNSON, MS, MCHES

Knowing where to spend your money effectively for fitness can be overwhelming. There are so many options available that it can be hard to know where to start. While cost is a factor, it is also important to consider several other factors that will determine the value of what you get. Consider the questions listed in the chart below. These questions can help guide you towards finding the perfect fit for you. The perfect fit may or may not be the least expensive option but money spent towards fitness is an investment in your health that has long-lasting benefits.

Is there a coach or personal trainer who will teach and correct form as well as advise on exercises, weights, or modifications specifically tailored to you?

Is nutrition counseling included?

Is there equipment or options for cardiovascular training?

Is there equipment or options available for strength training?

Does it include flexibility, stretching, yoga or recovery?

What are the hours of availability?

Do they have group fitness classes or do you workout on your own?

Is there accountability?

COMPARE

THESE QUESTIONS $100 - $200 per month $50 - $160 per month $89 - $169 per month

Is childcare available?

Do you prefer to workout solo or with a group?

Here’s a breakdown of some of the different types of gyms and how they compare. For specific pricing and amenity availability, contact the location of your choice. Most gyms and online fitness groups have a free trial period or class so you can determine if it is the right fit for you. If building a home gym, include a variety of equipment that will allow for varied exercises. If you are new to fitness, do not despair! Everyone starts somewhere and the first step to your healthier life starts with selecting an option that works for you and committing to a regular routine.

Average Cost

Coach or Trainer

Nutrition

Cardio Strength

Flexibility

CONSIDER AM and PM classes Extended hours AM and PM classes

Hours Classes

Accountability

Childcare

From College Athletes to Local Attorneys Meet attorneys Caleb and Katie Knepper

While working with your spouse may not be for everyone, attorneys Caleb Knepper and Katie Knepper have enjoyed being on each other’s team since 2012. Both Caleb and Katie are attorneys at Ossi Law Group, P.A., a local law firm that focuses on the areas of Estate Planning, Wills, Trusts, Probate and Real Estate. Caleb and Katie met during their first semester of law school at Barry University in Orlando, FL and lived briefly in Ocala, FL before settling in Gainesville with their two dogs Jack and Maggie. Gainesville has always been special to Katie and it appealed to Caleb after spending time here: “Katie's family has lived in Gainesville for a long time—since the early 1800’s. For me, I came to Gainesville to get my Masters in Tax Law (LL.M. in Taxation) and enjoyed living in Central Florida. After growing up in a small town of about 3,000 in Southern Illinois and living in a big city for undergrad (at Washington University in St. Louis), Gainesville feels like a compromise between those two places that I never knew I needed. It has all the charm of a small town and most of the attractions and activities of a big city.”

was also named to the 2009 Big East Academic All-Star team for her academic achievements while being a student athlete.

Caleb and Katie like to bring this same level of hard work and determination to their work life as attorneys while helping their clients with their estate planning and real estate transactions.

I enjoy practicing real estate because in many situations it can often be such an important step in a client’s life-whether they are buying their first home or their forever home. Helping people accomplish their goal of buying or selling their property can be very rewarding. There are not many areas of law that give you the opportunity to sit with two parties on opposite sides of a transaction, and at the end be able to say ‘congratulations’ to both of them,” Katie stated, and Caleb added: “My favorite part of my job is getting to meet a lot of different types of people and learning about their family, hobbies, and the things that clients enjoy doing that I might otherwise not encounter. I also love being able to work with my wife!

Caleb has been able to use his experience on a basketball team with his team at Ossi Law Group, P.A. “One thing that I've taken with me from basketball is that you can't win without a good team. I think we've got a good team here and our goal is to all do our best to help each other and our clients. Having a team of intelligent and kind people who enjoy being around each other and who genuinely care about each other usually brings out the best performances in everyone. When everyone else in the group is happy for you when you do well and is rooting for you professionally and personally, it's really easy to work hard because you want to do well for yourself AND for your teammates.”

Before becoming attorneys, Caleb and Katie thrived at their respective colleges as hard working and dedicated college athletes. Caleb, who focuses his practice on Estate Planning and estate tax planning, as well as Probate and Trust Administration, was a part of the 2007-08 and 2008-09 Division III National Champion Basketball team for Washington University in St. Louis. He also was the recipient of the 2010-2011 Robert L. Pearce Award, which is given annually to a Men’s Basketball player who best exemplifies and demonstrates hard work, 110% effort and commitment to team play.

While at the University of South Florida, Katie, who focuses her practice on Real Estate, Estate Planning, and Probate and Trust Administration, was a heptathlete competing in 7 different track events: the 100m Hurdles, High Jump, Shot Put, 200m, Long Jump, Javelin, and 800m. She also ran the 100m, 200m, 4 x 100m Relay, 4 x 400m Relay, and after college, competed in the 2012 USTA National Championships for mixed doubles for Golden Ocala Golf & Equestrian Club. In addition to dominating on the track and tennis court, Katie

When asked what is it really like to work with your spouse, Katie laughed: “I love working with Caleb. We met in our first semester of law school and have been a team ever since. Some people have asked if working together would make us sick of each other or give us nothing to talk about, but I have found my experience to be the opposite. We love being able to bounce ideas off of each other and ‘talk shop’ with each other at the end of the day. I can't imagine anything better than getting to go to the office every day and work with my best friend.”

To learn more about Caleb and Katie and Ossi Law Group, P.A., please visit www.ossilawgroup.com.

Both Caleb and Katie Knepper are attorneys at Ossi Law Group, P.A., a local law firm that focuses on the areas of Estate Planning, Wills, Trusts, Probate and Real Estate.

TURNING A HOUSE INTO A HOME, ONE FLOWER AT A TIME

BY NICOLE IRVING | Photos by Tanya Consaul Photography

TWO YEARS AGO

Elise Matthes moved to Gainesville having to leave behind her beloved 10-acre ranch and animal sanctuary in Sarasota to begin a new chapter closer to family, especially her daughter Ashley Banks.

To begin their new adventure, Banks kept her eye out for the perfect home for her and Matthes to call their own. As luck would have it, the house was out there and calling their name in southwest Gainesville. Today, they share the home, which sits on two acres, with rescue dogs Titan, Tic Tac and Rita, a former race dog. While the house was a perfect fit for Banks and Matthes, there was something missing. So, over the last two years, Matthes, a widower of 10 years and at 83 years young, embraced her green thumb and put her master gardener talents to work turning their backyard into a tropic garden oasis.

“She is out here three to four hours a day… she has free reign and a much better eye” says Banks of her mom’s talent and diligent work efforts to keep the garden meticulously pruned, watered and full of life. In addition, her love of plants and animals comes as no surprise because Matthes has been a vegetarian for over 50 years and once owned a nursery in Sarasota in the 70s-80s called Key Nursery.

Matthes has an eye for beauty. Colorful impatiens, succulents, knock out roses,

bleeding hearts, wisteria and lush green elephant ears are only some of the beautiful plants that circle their newly finished pool. During the construction, Matthes made note to have the installer save the rocks. She had a vision. Now, those rocks are a gorgeous focal point in the backyard, covered ever so artfully with the perfect combination of plants and blooming flowers. “I have friends ask me to come help them design their rocks” says Matthes.

Just beyond the rock garden is a tall bird feeder atop one of Matthes' beloved totem poles. While she is now on a small hiatus from adding any more, you can find them nestled in between native plants and blooming flowers, calling for attention with their beautifully carved faces and details.

Each day you can find Matthes trimming, pruning and mulching her garden. If something isn’t thriving where she put it, she moves it. She is always learning what is best for her plants. After living in

Sarasota, a much more tropical climate than Gainesville, she is getting to know the native plants of her new home town. “I planted various flowers and learned what survives in Gainesville. Because it is colder here, I lost a few,” Matthes said. But, that hasn’t deterred her from continuing on. “It is good to learn, just like anything else [gardening] is healthy physically and emotionally.”

When she sets off on a new project, she enlists the help of Joe, her friend and gardener. Together they venture off in her truck to pick up mulch, flowers and other assorted materials. He helps Matthes keep the garden beautiful. Nestled under an overhand and located by her succulent

garden is a sign Joe made for her that says Geese’s Garden. “Keiley [my granddaughter] couldn’t pronounce ‘Grandma Elise’ and called me ‘Geese.’ Joe made the sign for me and I appreciate his assistance.”

Today the garden is in full bloom. Butterflies, hummingbirds and blue birds all share the space with Banks and Matthes. On weekends the backyard is bustling with laughter as the space draws friends and family for special gatherings, the garden a picture perfect setting.

When asked if the garden is complete, Matthes says“ a garden is never complete, there is always something to add or take away.”

ELISE’S TOP GARDENING TIPS

Learn about each plant

Pay attention to its growth

Water then fertilize

Move it if they aren’t thriving

Just like children, love them

Ways to Best Manage Stress 5 1

BY TRACY WRIGHT

Stress—often an overused word but one that applies to most of us especially in the light of everything that transpired in 2020. Stress is omnipresent in our everyday lives as most of us work to balance career, relationships, children, families, finances, health and so many other stressors. Even everyday occurrences like traffic, crowded grocery stores or workplace tension can create undue stress. But while we all know we have it, what is the best ways to manage stress in our lives?

To understand how to combat stress, we need to understand the signs of stress. The Centers for Disease Control and Prevention defines stress as “a reaction to a situation where a person feels threatened or anxious.” Symptoms of stress can be physical or mental and can include feeling frustrated, anxious or helpless or even having headaches or stomach problems like constipation or diarrhea.

The Mayo Clinic recommends the 4 A’s to manage your stress: “avoid, alter, accept and adapt.” Avoid situations that may cause stress like potential trigger situations or people; alter your circumstances or behavior; accept things the way they are by talking to a friend or counselor or practicing self-affirmations; and adapt by changing your expectations on your life’s circumstances.

Each of these A’s recommended by Mayo Clinic can be done by practicing a number of tactics that can be helpful. Some of the more common ones include exercise, meditation, cognitive behavioral therapy or even shopping! There are also a number of more unconventional tactics that can help you fight stress.

EXERCISE

Exercise holds many benefits, and stress busting can be one of them. Besides taking your mind off of stressful thoughts, Harvard Health reports that exercise lowers the level of stress hormones. When we exercise, our pituitary gland releases endorphins that make us feel happy and relaxed. Even taking a 20-minute walk can help “clear the mind and reduce stress,” says Harvard Health. Plus, a study in Sleep Medicine found that regular aerobic exercise improved quality of sleep, which can help to reduce stress.

2 3

MEDITATION AND BREATHING EXERCISES

Mindful meditation has become more popular in recent years, and there’s good proof for its benefits. A large-scale Johns Hopkins study published in JAMA Internal Medicine found that “mindful meditation can help ease psychological stresses like anxiety, depression and pain.” Mindful meditation involves finding a comfortable place to sit and centering on your breathing in order to clear your mind of worries or troubled thoughts. Thankfully, today there are a number of resources available all over the web to guide your meditation. Calm is a popular app that has many different guided meditations to help you with this exercise.

SUPPLEMENTS AND AROMATHERAPY

Several herbal and natural supplements can help to alleviate stress. A study published in Medical Science Monitor found that lemon balm, valerian root and kava kava all have calming agents that can help reduce anxiety. Omega-3 fatty acids have also been found to help with anxiety and depression, and Harvard Health reports that 1-2 grams a day can be effective.

Aromatherapy is another natural source of stress relief. A controlled clinical trial published in Korean Academic Nursing found that a preparation of essential oil inhalation was effective in lowering stress response levels. Lavender, chamomile, rose and sandalwood are some of the more calming scents and can be distributed via candle, diffuser, bath salts or potions, creams or spritzes.

TALK ABOUT IT

When stressful situations become too much to handle, you may need to get it off your chest. Share your problems with a friend, parent, preacher or other trusted person in your life. If you don’t feel comfortable sharing those problems with those closest to you or if your problems become too overwhelming, it may be time to see the help of a professional. Do your homework and look for a therapist who can provide cognitive behavioral therapy (CBT). According to Harvard Health, CBT is “based on the idea that changing unhealthy thinking can change your emotions.” A therapist providing CBT can help you reframe your thoughts and how you cope with stress.

RETAIL THERAPY

We’ve all heard of retail therapy, and there is evidence that shopping can provide a therapeutic value when done in moderation, according to the Cleveland Clinic. Adding items to your shopping cart — whether real or virtual — can provide a positive emotional charge to your mood. A 2014 University of Michigan study found that shopping provides the individual a sense of control over their purchases and happiness in receiving new items. However, shopping can go from helpful to addictive quickly so the Cleveland Clinic advises not using shopping as a crutch for stress and anxiety.

What’s Good and What’s Not

Other options for managing stress include spending time in nature, listening to calming music, spending time with your or a friend’s pet, reducing caffeine intake, and spending your time volunteering in your community, which can help change your life’s perspective. It’s also true that “laughter is the best medicine” so watch a TV program or listen to a podcast that you know will brighten your spirits.

There are also ways to NOT deal with stress. Avoid using drugs and alcohol to deal with stress as this will just cause more problems. Overeating or undereating can lead to very unhealthy repercussions. Too much time on social media or watching too much television can create an altered reality that does not allow for coping.

When you find yourself turning to unhealthy habits to cope with stress, opt for something completely different. Put down your phone and go for a walk. Instead of a glass of wine, go watch a funny program. Instead of diving into a carton of ice cream, call a friend to catch up. When we break our bad habits of coping with stress, we can tackle the condition more effectively.

We Tried It!

For this issue, we've decided to test the hype about cauliflower and try 3 different uses of this popular vegetable as a substitute ingredient for popular foods we all eat. Here is the low-down.

USING CAULIFLOWER AS A SUBSTITUTE

MEGAN

CAULIFLOWER MASHED POTATOES

For this We Tried It, I tried making cauliflower “mashed potatoes.” I got a bag of pre-cut cauliflower, placed the florets in a pot of salted water, and boiled on high for about 10-15 minutes. After boiling, I strained the water and added butter, salt and pepper to the florets before mashing it all together. Here are my thoughts:

Ease of making – Pretty easy! Cauliflower softened quickly and wasn’t hard to mash.

Taste – It tasted close to mashed potatoes because of the ingredients I added, but still definitely tasted like cauliflower.

Texture – Not at all like mashed potatoes. It wasn’t as creamy and was more stringy.

Final verdict: Cauliflower mashed potatoes aren’t fooling anyone. It is 100% not the same. Luckily, I am a big fan of cauliflower, so I wouldn’t mind using this as a substitution in one of my dishes. However, I wouldn’t recommend to anyone looking for a close match to their beloved mashed potatoes recipe!

ANIBAL

RICED CAULIFLOWER

I started this exercise with a very clear understanding that riced cauliflower is not rice and will never be, which really helped me stay open-minded about it. Being a Hispanic and rice being a big part of our overall diet, I can tell you this: it does not taste the same as rice — not even close! If you are a big fan of the taste of real rice, skip this altogether. With that said, it does still taste just like what it is, cauliflower, which I don’t mind. Plus, I am very aware of the health benefits it has over real rice. If you on board with this, then riced cauliflower might be a good option for you. Once it is mixed with the rest of the ingredients the texture can be quite convincing and it adopts the flavor of the seasonings you are using. The shrimp/chicken stir fry we paired up with it was delicious!

NICOLE

CAULIFLOWER CRUST PIZZA

I was a tad skeptical of using a cauliflower crust for my beloved pizza, but, as it turns out, I was pleasantly surprised at just how much I enjoyed it. I bought an already made frozen cauliflower crust, topped it with my dad's homemade sauce, sprinkled mozzarella and Parmesan cheese and cooked it for about 8 minutes. It came out crunchy and full of flavor!

OVERALL:

OVERALL:

OVERALL:

In a nutshell: If you enjoy the flavor of cauliflower you should have no issue with any of these dishes. The health benefit from using cauliflower is undeniable plus we genuinely enjoyed each of our dishes. Do they match the flavor of the original dishes? Not exactly. However, we do have to admit the pizza turned out fantastic! If this were a competition, it would be the unanimous winner.

Event information may be subject to change due to COVID-19. Please check with event organizers to confirm the status of events.

Saturday, July 3

Kanapaha Botanical Gardens

Guided Walk

10 a.m. – Noon

Kanapaha Botanical Gardens

Kanapaha.org

Take your family out for a guided tour of Kanapaha Botanical Gardens’ 24 major collections. This tour is $8 for adults and $4 for children (1-13). This event repeats on the first Saturday of every month.

Saturday, July 3

Independence Day Festival & Fireworks

5 - 9 p.m.

Florida Gateway Fairgrounds, Lake City

Saturday, July 3

Fanfares & Fireworks

6 - 10 p.m.

University of Florida Bandshell at Flavet Field

For safety reasons, no dogs, sparklers, drones or alcohol are allowed at the event. Coolers are allowed, but may be subject to search by the University of Florida Police Department. Food trucks will be on site. During the event, LifeSouth Blood Center will conduct a blood drive and water and Pepsi products will be available for purchase.

Saturday, July 3

Town of Micanopy Independence

Day Celebration

11 a.m. and 5:30 - 7:30 p.m.

The parade will begin at 11 a.m. From 5:30-7:30pm, there will be music, food and a free bounce house for the kiddos. The concession stand will be open to purchase drinks and food. The fireworks display will begin at dusk.

Saturday, July 3

Miles for Murica 5K

10 a.m.

Blackadder Brewing

Ever wanted to participate in a 5K and just needed a little extra motivation? Well here it is! Beer awaits you at the end of the run! How awesome is that!

Sunday, July 4

Birds and Brews

6:15 p.m. - 7:45 p.m.

First Magnitude Brewing Company fmbrewing.com

First Magnitude is teaming up with the Alachua Audubon society to host monthly, sociallydistanced, bird walks!

We will meet the first Sunday of each month in front of the metal Maggie sign by the entrance to The Source. The There will be an hour long guided tour identifying all of our lovely aerial pals, led by volunteers from the Alachua Audubon society.

Sunday, July 4 2021 Fourth of July Celebration

6 p.m.

Legacy Park

The City of Alachua is proud to announce that the 2021 Fourth of July Celebration will take place on Sunday, July 4th, at Legacy Park! ATTENTION: NEW FORMAT FOR 2021 Parking will open at 6 p.m., live music by Crooked Counsel in the amphitheater at 8 p.m. and the Largest Small Town Fireworks Display in America promptly at 9:30 p.m. Bring your bag chairs or blankets to enjoy all the fun from the multipurpose fields in front of the amphitheater in a smoke-free environment. Pets and glass products are prohibited!

Thursday, July 8

Museum Nights

7 p.m.

Harn Museum of Art

Join us for this once-a-month free virtual event taking place on the Harn's YouTube Channel. Speakers and artists help our visitors connect with art in fun and interesting ways. This event repeats Second Thursday of Every Month.

Thursday, August 5

Operation Paint Night

6 - 10 p.m.

5 p.m- 8 p.m. 912 NE 2nd St., Gainesville, FL 32601

http://weblink.donorperfect.com/ OCPaintingWithAPit ($40 per participant)

A $40 donation will get you a spot at this event where Samm Wehman will pre-sketch your canvas for you, and guide you through a painting class to help you create your own custom pet portrait. 100% of the profits will be donated to Operation Catnip. Spots are limited and preregistration is required to participate!

Friday, August 6

Live Outdoor Music at Cypress & Grove

7-9 p.m.

Cypress & Grove Brewing Company cypressandgrove.com

Come, enjoy some live music, food trucks, great craft beer, and a safe environment! This event repeats every Friday.

Thursday, August 12

Museum Nights

7 p.m.

Harn Museum of Art

This month, this free event will be held in-person at the Harn Museum.

Saturday, August 21

The Ninth Annual Red Shoe Affair

6 p.m.

Exactech Arena

An extraordinary event in support of Ronald McDonald House families. The evening’s festivities will be packed with a silent and live auction, exquisite cuisine provided by Embers Wood Grill, as well as open bars, live music for dancing, and much more!For more information email Sherry Houston at: shouston@rmhcncf.org.

Saturday, August 21

Fishing for Success -

Family Fishing Days

8 a.m.- Noon

7922 NW 71st St., Gainesville, FL 32653

Come enjoy this family friendly fishing event. Bait and fishing gear will be provided, but you are welcome to bring their own. This is a FREE event, but donations are welcome. As always, all family members, including those with disabilities, are encouraged to participate! We offer a railed fishing deck, with two handicapped accessible ramps for those with disabilities who enjoy the thrill of fresh water fishing!