Wellness360 Magazine July/August 2020

July/August 2020 • Volume 5 • Issue 2 wellness360magazine.com

WHY YOU MUST VISIT THESE WATER WONDERS

pg. 48

18 GADGETS FOR ALL WATER THROUGH YOUR WATER ACTIVITIES THE LENS

pg. 37

pg. 28

MEET BHAKTI SHARMA: RECORD-BREAKING SWIMMER

pg. 26

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WELLNESS360 | JULY/AUGUST 2020

™

PUBLISHER & EDITOR-IN-CHIEF GRAPHIC DESIGNERS VICE PRESIDENT OF SALES

Nicole Irving Megan Sapelak, Grace Downey Shane Irving

ACCOUNT EXECUTIVE

Betsy Langan, April Tisher

EXECUTIVE ASSISTANTS

Sayeh Farah

WEB EDITOR & SPECIAL EVENTS

Amanda Roland

EVENT PHOTOGRAPHER

Kara Winslow

CONTRIBUTING WRITERS

Amanda Roland, April Tisher, Grace Downey, Isabella Soresso, Jacqueline Saguin, Lindsey Johnson, Nicole Irving, Taylor McLamb, Ted Spiker, Tracy Wright

MAILING ADDRESS

PHYSICAL ADDRESS

5745 SW 75th Street 101 SW 140th Terrace Unit 286 Suite C Gainesville, FL 32608 Newberry, FL 32669 Gainesville Office: p. 352.505.5821 Fax: 877.857.5140

wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved.

Wellness360 is published by Irving Publications, LLC. © 2020

Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates.

The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.

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WELLNESS360 | JULY/AUGUST 2020

JULY/AUGUST 2020

50

features 26 Open Water Champion

Bhakti Sharma pushes aside the cold and her fears to become a champion.

37 Crystal Clear The beauty of water is captured effortlessly by these five photographers.

50 Hop In, The Water's Great Discover the wide world of paddle sports this summer.

CONNECT WITH US /wellness360magazine ON THE COVER

Cover photo taken by Drew Herrick in the Florida Springs. "I wanted a photo that captured the moments when I simply hold my breath and enjoy the silence and beauty underwater. My friend Ashleigh shares a similar passion for the springs, so it was easy to execute with her help," said Herrick. See more of his work on page 37.

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | JULY/AUGUST 2020

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JULY/AUGUST 2020

in every issue HEALTH

LIFESTYLE

10 Pure Genius: Water Filtration 11 Raw H2O: Consume at Your

46 Best Places in Florida for

Own Risk

12 Rescue the Reef With These

Sunscreen Saviors

14 Your Need for Water Goes

14

Beyond Quenching Your Thirst

16 Acupuncture: Fighting Pain

With Needles

FITNESS 18 Hip Health 20 Blow Your Workout Out of

The Water

22 Wanna Play? You're NOT Too

57 Ask the Lifeguard

MIND MATTERS 59 Let the Calm Wash Over You 60 Take the Stairs

COMMUNITY

66 We Tried It: Favorite Beaches 67 Calendar

STYLE + GEAR

Meet Chris Tippin

28 Testing the Water:

18 Water Products

NUTRITION 30 Turn Over A New Leaf With

These Nutritious Alternatives I Say Tom-Ah!-to

34 The Macro 411: Counting On

A Better Lifestyle

FINANCE

WELLNESS360 | JULY/AUGUST 2020

ASK THE EXPERT

63 SPOTLIGHT360:

32 You Say Tomato...

6

48 Amazing Waters of the World

24 Ted Talks: Keep On Rucking

48

Water Adventures

44 Debt Liquidation: Is It Right

For You?

An avid athlete, Chris shares his love and talent of rowing with others who have a passion for the sport.

SPOTLIGHT360 PHOTO COURTESY OF CHRIS TIPPIN

20

Old to Join the Fun!

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Editor's Note

fish out of water Those that know me know that I have a true love-hate relationship with water.

I love being around the water (sunbathing) and on top of the water (in a boat), but unless there is someone in need of dire help and rescuing, chances of catching me IN the water are very slim. You might ask, “Can you swim?” The answer is yes. I was actually a member of my high school swim team and my freestyle stroke is on point to this day! Still perplexed? Don’t worry, many are. I have an irrational fear of “all things in the water.” It is beyond the simple “I don’t like sharks.” It is ALL things. All the things floating in the water, moving in the water, swimming in the water, growing in the water, breeding in the water – it all FREAKS me out! And, I am not talking about just the ocean. It is water parks, public pools, lakes, rivers… you name it and I do everything I can to stay out of it. This is pretty tough considering I am married to a man who is part fish and loves ALL things water, and I’m the mother to three boys who have inherited their father’s love of the open sea, the random lake, the muddy puddle… or whatever other body of water they can get themselves into. In my family, I am the “odd fish out.”

There is no one incident or time I can remember that catapulted my disdain of being in the water. There was this time in Mexico on our senior class trip while snorkeling with Shane that a school of fish swarmed around me. I began to hyperventilate and almost passed out. But, I don’t think that was it. Or, there was a time a few years later that we were snorkeling in Key West, and I couldn’t get back to the boat because there was a 12-foot bull shark between my water vessel and me. But, I am not sure if that was it or not.

Again, as I said, it’s pretty much irrational. So, when I had the pleasure of interviewing open water swimmer Bhakti Sharma, who is the youngest in the world to set a record swimming in Antarctic waters and has swum the English channel not once, but twice, I was convinced that she could help me move past my fear. Because, of all people, she must not be afraid of anything in the water. Open water,

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WELLNESS360 | JULY/AUGUST 2020

people!! Open water! Well, think again. When I asked her what she was afraid of, she too is afraid of ALL THE THINGS! So, what is her secret to success in the water? Mind over matter. She explained that she tricks her mind into thinking that if she does see or feel anything in the waters near her that she made it up and it’s in her mind.

So, I took a leap of faith with that mindset. Four days before I sat down to write this, I was frolicking in the green waters in the Gulf of Mexico surrounded by fish (which were plentiful and within touching distance); live sand dollars that my family found, let me hold and quickly dropped by my feet; and most importantly, my children with huge smiles on their faces. It was definitely mind over matter, but it was also knowing that it’s sometimes more important to immerse yourself in uncomfortable places for the greater good. Those smiles on my children’s faces as I engaged in their activities were enough for me. Booking the next beach vacay as we speak! So, I challenge you to get out there and splash in the waters of something new!

Nicole Irving, Publisher, EIC

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Health

WATER PURIFIERS Aquagear Water Filter $69.95, goaquagear.com

Pure Genius: Water Filtration

BY TAYLOR MCLAMB

It’s officially summer which means more time spent outside, and, of course, wading through sweltering Florida heat and thick humidity. Due to the rising temperatures, it’s important that we remember to hydrate, hydrate, hydrate! According to experts at The National Academies of Sciences, Engineering and Medicine, men should be getting 3.7 liters of water a day and about 2.7 liters for women.

The US Environmental Protection Agency, who sets the standards for national drinking water, regulates over 80 contaminants to help secure your water’s safety. In 2011, the EPA made modifications to the Safe Drinking Water Act to reduce the maximum allowable lead content to be a weighted average of 0.25% calculated across the wetted surface of pipes, pipe fittings, plumbing fittings and fixtures. However, the purity of your water also depends on the source and the number of chemicals and bacteria it's exposed to in its journey through the pipes to your kitchen sink. For example, with the case of Flint, Michigan, due to the lack of federal action, lead from old pipes and pollution from nearby lumber, paper and chemical plants got into the water. A group of Virginia Tech researchers found some lead levels to meet the EPA’s definition of toxic waste.

The EPA says that 90% of U.S. public water systems meet its standards and their Public Notification Rule requires public water systems to alert you if there is a problem with the drinking water. If you’re curious about the quality of Gainesville’s water, you can visit the website ewg.com which allows you to view the quality of your water supply.

According to the EWG database, all 15 of Alachua County’s water plants are in compliance with federal health-based drinking water standards.

In addition to the water filtration processes already in place for your drinking water, there are also water purification systems you can purchase for your home.

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WELLNESS360 | JULY/AUGUST 2020

This filter, which contains a pitcher that is BPAfree and recyclable, has been tested to remove contaminants such as fluoride, lead, chromium 6, mercury and chlorine, while keeping healthy minerals like calcium and magnesium. This pitcher was tested in Flint, Michigan for lead and copper reduction.

ZeroWater 10-Cup Water Filter Pitcher $34.99, zerowater.com

ZeroWater is unique in that it uses five stages of filtration, which makes it certified to remove impurities like chromium and lead. This pitcher also comes with a free water quality meter, which lets you test the water quality yourself.

Brita 18-Cup UltraMax Water Dispenser $31.99, brita.com

This water filter is great if you have a large family, as it holds 18 cups of water. Similar to the Brita Everyday Filter, this filter reduces the taste of chlorine, copper, mercury, zinc and cadmium impurities. This is perfect if you drink a lot of water and don’t want to constantly refill a pitcher.

PUR Classic Faucet Mount Filter $22.99, amazon.com

This filter is praised as a best seller item on Amazon and for a good reason. This affordable and easy to use filter simply attaches to your sink faucet to eliminate any contaminants. A sink filter is perfect if you don’t have enough room in your sink for a pitcher filter. According to the PUR website, their filter reduces over 70 contaminants by using activated carbon and ion exchange. The PUR filter also comes in a variety of colors, like black, gray and chrome.

LifeStraw Go 2-Stage Water Bottle $39.95, lifestraw.com

Having filtered water doesn’t just have to be limited to your kitchen. Ditch the plastic and use a reusable filtered water bottle – the environment will thank you. LifeStraw’s water bottle has a two-stage activated carbon filter, which according to its website, removes 99.9999% of waterborne bacteria and 99.9% of waterborne protozoan parasites. If you’re a hiker, this is the perfect bottle to have on hand, as it also removes bacteria and protozoa from lakes and streams.

Health Untreated water might

be an upcoming trend,

Raw H²O:

but is it worth being on trend?

Consume at Your Own Risk

BY NICOLE IRVING

Water can’t be cooked, per se, but it can be treated, boiled and tested to monitor and remove harmful contaminants that can potentially make one very sick. Despite this information, some still choose to drink “raw water.” A 2017 New York Times magazine article described raw water as “unfiltered, untreated, unsterilized spring water.” So, knowing this and not wanting to spend hours in the bathroom or at the ER, why would someone participate in the growing trend of drinking raw water with a pretty hefty price tag?

The raw water trend became popular in Silicon Valley in 2018. Start-ups started producing raw water for purchase and even equipment that allowed one to collect their own raw water for consumption.

“The rationale is that the existing water supply and tap water has many chemicals and pollutants and naturally occurring minerals that are filtered out when water is treated,” according to an article on forbes.com. But, what does that say about the raw water they are consuming? With a lack of any water filtration system, raw water could be not as "raw" as one would think and could lend itself to natural and man-made contaminates.

So, if this is something you might want to participate in, here are some things you need to know: 1 Raw Water is costly. According to one raw water online retail site, livewater.com, a 2.5-gallon jug of raw water is retailing around $16.99.

RAW WATER QUICK FACTS At least two billion people across the globe are currently

utilizing a drinking water source that is contaminated with feces.

Diseases such as diarrhea, cholera, dysentery, typhoid and polio are transmitted through contaminated drinking water.

485,000 diarrhoeal deaths occur each year due to contaminated drinking water.

- THE WORLD HEALTH ORGANIZATION

2 According to the Center for Disease Control, our drinking water sources “are subject to contamination and require appropriate treatment to remove disease-causing contaminants.”

Contamination can be from minerals in the ground such as arsenic or radon, or they could be from manmade contaminates like fertilizers, pesticides or sewer overflow areas.

WELLNESS360 | JULY/AUGUST 2020

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Health

Rescue the Reef With These Sunscreen Saviors

BY JACQUELINE SAGUIN

Parts of Florida, like the sunny paradise of Key West, have banned the sale of sunscreens made with chemicals that harm coral reefs. It’s a step toward protecting the world’s third largest barrier reef – effective in January 2021. So, now is the perfect time to switch out your SPF safeguard for one that protects both your skin and the sea.

This follows suit of other tropical destinations like Hawaii and Palau, which put restrictions on selling over-the-counter sunscreens containing oxybenzone and octinoxate.

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WELLNESS360 | JULY/AUGUST 2020

How does this impact oceans?

Coral reefs are delicate ecosystems with thousands of marine species. Sunscreens are washed off into ocean waters and can harm aquatic animals, according to the Journal of Clinical Pharmacy and Therapeutics. The two ingredients found in banned sunscreens are linked to bleaching coral reefs and contributing to coral toxicity, according to the National Library of Medicine.

Beachgoers, fisherman and children alike use chemical sunscreens because it absorbs the sun’s rays. These products are typically formulated

with oxybenzone, according to the American Academy of Dermatology. A physical sunscreen deflects the sun’s rays, using titanium oxide or zinc oxide as an active ingredient.

What are some sunscreen alternatives?

"Reef-friendly" and "reef-safe" are not defined by the FDA, and no testing protocol has been agreed upon for these sunscreens. Still, companies like Sun Bum are taking precautions by creating new sun care products, labeling them as “reeffriendly” to show people it’s free of oxybenzone and octinoxate.

Health

Reef-Safe Sunscreens

There are hundreds of sunscreens, but only one world. So, find your new, clean alternative this year!

Fill up your beach bag with these protective face and body sunscreens.

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

SUN BUM ORIGINAL SPF 50 SUNSCREEN LOTION $16 This brand prides itself on its original moisturizing body sunscreen – made for fun in the sun. It replaces most sunscreen’s standard oxybenzone and octinoxate formulas with vitamin E, which helps with premature skin aging. Sun Bum offers a variety of SPFs as well as reef-friendly mineral sunscreens, tanning lotions and lip balm!

CERAVE HYDRATING SUNSCREEN BODY LOTION SPF 30, $18 Known for its consideration of all skin types, CeraVe created a daily lotion sunscreen that offers 100% mineral sun protection. Its gentle formula reflects harmful UV rays, all the while hydrating skin to minimize irritation. It's mild on sensitive skin and free of fragrance, parabens and irritating chemicals. It comes in both face and body sunscreens!

SUPERGOOP! UNSEEN SUNSCREEN SPF 40, $34 As its name alludes, there’s no need to worry about an odd white caste on your skin. This cruelty-free face sunscreen is a perfect addition to your skincare routine, with its soft, velvety finish. The broad-spectrum SPF 40 sunscreen primer provides protection from blue light thanks to its highlighted ingredient, red algae.

DRUNK ELEPHANT UMBRA SHEER PHYSICAL DAILY DEFENSE BROAD SPECTRUM SUNSCREEN SPF 30, $34 This sheer, natural protectant can be used daily with its UVA/ UVB protection. Its infused raspberry seeds and marula oils lock in essential moisture, which makes it a perfect match for sensitive skin types. Plus, it’s 100% free of silicones and fragrances typically known to irritate skin. It’s a non-greasy, invisible finish that’s easy to apply during those hot, Florida summers.

WELLNESS360 | JULY/AUGUST 2020

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Health

Your Need for Water

Goes Beyond Quenching Your Thirst

BY AMANDA ROLAND

Water, a building block to all life. Us humans are made up of at least 60% of it, and it covers 71% of our Earth’s surface, according to the U.S. Geological Survey. We don’t think about it often, but without water, we wouldn’t be able to do everyday tasks like exercising or focusing at work.

CASCATE DEL MULINO, TUSCANY, ITALY

DRINKING WATER

regulates our body temperature We all know that drinking water while you exercise is important, but do you know why?

It is because the water that we drink allows our bodies to regulate temperature so that we don’t overheat. When we exercise, we sweat — some more than others. Sweating is our body’s voluntary way of cooling us down, and if you do not drink enough water to replenish your body after a long sweat-sesh, you could suffer from dehydration, according to Healthline, an online health resource.

WITHOUT WATER

our brains don’t function correctly Many studies, including one from the International Journal of Psychophysiology, say that a lack of hydration can have a serious impact on memory and brain performance. This means that drinking water in the morning, throughout the day and especially after a workout can help your brain stay in tip-top shape no matter what the day brings! Men should be drinking about 15.5 cups of water a day, and women should get about 11.5 cups a day, according to the Mayo Clinic.

LIVING BY THE WATER

could improve your well-being No wonder water-front properties have always been all the rage! A study published in the Health & Place journal surveyed a group of adults living in the capital city of

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WELLNESS360 | JULY/AUGUST 2020

Wellington, New Zealand. The city sits on a small peninsula, which means it is almost completely surrounded by the ocean. The study found that those living in Wellington with higher visibility of “blue space” experienced less psychological distress. So, take that beach vacation or go visit that lake house — it’s good for you!

SWIMMING IN OCEANS AND SPRINGS allows your body to absorb minerals Many bodies of water that we swim in contain precious minerals that are healing to the body. For example, various hot springs around the world like Cascate del Mulino in Tuscany, Glenwood Hot Spring in Colorado and Pamukkale in Turkey are renowned for their health and healing benefits. This is because these springs are mineral-rich, containing minerals like boron, potassium, calcium and zinc just to name a few. When you spend time in these waters, your skin absorbs some of these minerals into your body through transdermal absorption, according to Glenwood Hot Springs, located in Glenwood Springs, Colorado.

These minerals combined with the heat of the springs create a soothing, natural remedy for painful joints, skin disorders and even depression. Similarly, spending a lot of time in the ocean can help clear up your skin if you suffer from acne or psoriasis, and it can also help clear up sinus pressure.

Overall, spending some time in our Earth’s natural bodies of water can do wonders for our bodies.

PAMUKKALE, TURKEY

GLENWOOD HOT SPRING, COLORADO

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WELLNESS360 | JULY/AUGUST 2020

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Health

Acupuncture:

Fighting Pain With Needles

BY TAYLOR MCLAMB

When most people think about acupuncture, they often envision the unpleasant act of being repeatedly pricked and prodded with needles.

With that said, according to NYU Langone Medical Center, more than 10 million acupuncture treatments are administered annually in the United States alone. The lasting popularity of acupuncture treatments showcase the fact that there may be quite a few misconceptions about what this holistic procedure actually is.

Acupuncture, which originated in China, is the belief that in order to be truly healthy in body and spirit, there must be a balance of energy flow within your body. This energy flow, called ‘qi’, is said to flow through pathways, called meridians, which are reachable through acupuncture points in your body.

Alvaro Toledo, A.P., who is a licensed acupuncturist at Gainesville Acupuncture and Holistic Medicine, said that some people think that acupuncture is some type of ancient torture, where your body gets covered with needles from head to toe. “In reality, acupuncture needles are very small, about the size of a cat’s whisker,” Toledo said. “The amount of needles used is kept to a minimum depending on the number of symptoms being addressed.”

Similarly, to Toledo, some acupuncturists use neuroscience to explain how acupuncture works. According to the National Center for Complementary and Integrative Health, when a small needle is inserted into these acupuncture points, which contain nerves, muscles and connective tissue, this stimulates the release of

the body’s natural painkillers and affects areas in the brain involved in processing pain.

Elizabeth Jammal, who is a Doctor of Oriental Medicine and works at Floating Lotus Therapeutic Spa and Health Center, said people typically generalize acupuncture as an energy medicine because they don’t understand the depth that acupuncture physiologically effects the body.

“Acupuncture is seen as an energy medicine, where there is lines of energy because people think about the meridians in bodies, as in the different channels in the bodies to be based on an energy flow but in terms of physical effects on the body those energy lines are known to correspond with a very physical tissue in the body like the nervous system and the vascular system so I guess people don’t know it actually can interact with the physical body in terms of effecting anywhere from like the cardiovascular system all the way to the endocrine system to the neurological system,” said Jammal.

In 2003, the World Health Organization shared a list of conditions that have been proven to improve with the treatment of acupuncture.

The list included conditions such as high or low blood pressure, sprains, rheumatoid arthritis and morning sickness. The WHO also stresses that, “only national health authorities can determine the diseases, symptoms and conditions for which acupuncture treatment can be recommended.”

There are numerous studies that have been done, which prove the benefits of acupuncture, however, the National Center for Complementary and Integrative Health also admits that

In reality, acupuncture

studying acupuncture can be challenging due to results being biased due to a person’s beliefs and expectations about their treatment or from their relationship with the therapist.

Ultimately, there have been relatively few complications from using acupuncture, and those that have were due to the use of nonsterile needles, which both Gainesville Acupuncture and Medicine and Floating Lotus Therapeutic Spa and Health Center stress that they follow strict precautions when using needles. If you feel that you would benefit from trying acupuncture, it’s important that you speak with your doctor and find a reputable, licensed acupuncturist who is heavily trained in what they do. Jammal, who was pursued to become a licensed acupuncturist, due to wanting to offer a more holistic approach to healing in a very certified, licensed and legitimate way, also stresses that it’s important for new patients to get to know their acupuncture physician before the procedure.

“I would recommend asking a provider if they offer a free consultation. These days, you can do it different ways, through zoom or an online practice like telemedicine,” said Jammal. “I think if somebody makes a connection with the acupuncturist that is really helpful.” *Always check with your doctor before starting acupuncture treatments.

needles are very small, about the size of a cat’s whisker.

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WELLNESS360 | JULY/AUGUST 2020

HOW LONG HAVE YOU BEEN

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WELLNESS360 | JULY/AUGUST 2020

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Fitness

What exercises will help strengthen the hips and hip flexors?

Hip Health

BY LINDSEY JOHNSON, MS ILLUSTRATIONS BY MEGAN SAPELAK

According to the Agency for Healthcare Research and Quality, more than 300,000 total hip replacements are performed each year in the United States. While some hip surgeries are inevitable, there are some steps that may help prevent or delay the need for surgery.

Maintaining a healthy weight, increasing flexibility and building strength are lifestyle factors that can yield significant long-term impacts.

1

GLUTE BRIDGES

Lying on the floor, bend the knees with feet flat on the floor. Driving through the heels, lift the hips off the floor while engaging the glutes and squeezing your core. Hold for a few seconds at the top and return to the floor. Additional variations include single-leg bridges where one foot stays planted on the floor while the other leg is extended and lifted into the bridge position. Hold for a few seconds at the top and return to the floor. Complete the same number of repetitions on each side. Another variation includes holding a weight over the pelvic area while completing the bridges for additional resistance. Complete 8-12 repetitions, rest and repeat 2-3 sets.

Being overweight puts additional strain on hip and knee joints. Maintaining a healthy weight has a multitude of health benefits, including putting less pressure on sensitive joints that can wear down over time.

General physical flexibility allows for a normal range of motion and the ability to do daily tasks with ease. Flexibility helps prevent injuries by avoiding unnatural movement and muscle patterns that arise when we overcompensate for tight or underused muscles. With sedentary jobs and weekend Netflix binges, the hips can easily get tight and lazy.

Strengthening the muscles surrounding the hip joint can help increase joint stability. Incorporating strength and mobility work into your routine before you experience problems is the best method for prevention.

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2

FIRE HYDRANTS

On the floor, get on all fours in a tabletop position with shoulders aligned over wrists and hips aligned over knees. Balance on one knee while keeping the core engaged and raise the other bent leg to 90 degrees. Avoid twisting or moving the torso. For added benefit, tie a resistance band around the ankles to target some of the smaller muscles in the hip region and challenge yourself to stay steady.

Complete 8-12 repetitions, rest and repeat 2-3 sets. Be certain to alternate sides and complete the same number of repetitions on each side.

Fitness

3

SQUATS AND DUMBBELL SQUATS

Squats help strengthen the hips, quadriceps and the entire posterior chain. Shifting weight into the heels, sit back until your legs make a 90-degree angle, then stand fully upright, driving through the heels.

If needed, sit back until you lightly touch the seat of a chair, then rise. For added benefit, hold a dumbbell in each hand at your side.

Complete 8-12 repetitions, rest and repeat 2-3 sets.

5

RESISTANCE BAND LEG LIFTS

In a standing position, tie a resistance band around the ankles.

Balance on one leg and lift the other leg directly in front of the body until the resistance band restricts motion. Lower it back to the floor and repeat. Next, lift the same leg out to the side. After completing this set, lift the leg directly behind you while squeezing the glutes.

Finally, lift the leg across the front of the body. If needed, use a steady chair or wall for balance. Complete 8-12 repetitions in each of the four positions, then rest and repeat on the other side. Complete 2-3 sets.

4

LUNGES AND DEFICIT LUNGES

Lunges help build up the quadriceps and glutes, strengthen the hip flexors and are great for increasing balance. Keeping the torso upright and the abdominals engaged, step one foot in front of you and bend the knees until the back knee is one inch away from the floor. The front knee should line up directly over your front ankle to protect the knee. Push through the front leg to return to a standing position. For a more advanced movement, find two sturdy objects such as stairs or platforms and rest your feet on these. Your lunge will allow for more depth when starting from a raised surface and a greater range of motion. For an extra challenge, hold a kettlebell or other object at the chest for added resistance. Complete 8-12 repetitions, rest and repeat 2-3 sets.

6 7

WALK STAIRS Walking up and down stairs helps build flexibility and strength in the hip, glutes and quadriceps. Speed is not the most important factor. Focus on form.

BIKE RIDING Riding a street or stationary bike will keep the hips in motion and strengthen the pelvis as well as the muscles in the legs that support hip stability.

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Fitness

Blow Your Workout Out of the Water: Why You Should Try Water Aerobics

BY GRACE DOWNEY

The term water aerobics has gotten a bad rep, constantly coming off as an easy exercise performed in the shallow end of the pool. However, water aerobics applies to several different water activities that increase your breathing and heart rate such as swimming laps, treading water or water running.

According to Harvard Health Publishing, exercising in water allows your body and joints to move more easily due to the buoyancy of the water and lack of stress on the joints. For those in pain, the lack of stress on the problematic areas decreases the discomfort, while the water resistance allows the muscles to strengthen and can relieve pain in the future. The lack of stress on the joints in no way means these workouts are easy! In fact, the water resistance helps you burn more calories in less time by activating all the body’s muscles to constantly fight against that resistance.

If you can push past the feeling of “I will look silly doing water aerobics,” this form of exercise might quickly become your favorite workout, especially in the Florida heat.

along with a song. There are several other types of classes including aqua yoga, aqua Pilates, ballet barre and even running with underwater treadmills!

What Kinds of Water Exercises Are There?

What Do I Need?

Of course, we all know the regular lap swimming, but there are so many other variations to try. One of the most wellknown water exercises is water aerobics, which typically consists of a wide variety of movements. Very close to water aerobics but slightly more challenging is aqua HIIT, which is a combination of fast-paced, intensive cardio exercises followed by periods of rest. For an extra fun approach, aqua Zumba, much like a regular Zumba class, has an instructor on land who teaches you different choreography to perform

The bare minimum to adding water exercise to your fitness regimen is access to a pool, a bathing suit, sunblock and a great attitude.

If you are keeping your head above water and incorporating water aerobics such as walking, running or jumping, that is about all you need. To increase the difficulty or variety of movements, you can purchase a foam float belt, foam dumbbells or water weights. If you are incorporating swimming laps around the pool, buy a silicone or latex swim cap and a pair of goggles. See page 28 for great water gear products, like a float foam belt and foam sandals.

Isn’t Water Aerobics For the Elderly?

While portrayed in movies as mostly an activity for senior citizens, water exercises can be beneficial for everyone! Minor adjustments to the exercises, such as adding foam dumbbells or weights, can increase the difficulty of the workout and meet your physical needs. As mentioned above, the water allows minimal stress to be placed on the joints, making this a great form of exercise for pregnant women, senior citizens and anyone with pain in their joints or back. In addition, water activities can be a great regular physical activity for those diagnosed with diabetes. According to the American Diabetes Association, water exercises are beneficial activities to battle diabetes complications such as nephropathy, peripheral neuropathy, retinopathy, peripheral vascular disease and osteoporosis (or arthritis).

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*Always consult your doctor before adding different exercises to your physical activity routine.

GET STARTED

Water Exercises You Can Incorporate Now Gainesville SWIM/KICK LAPS

This classic form of exercise is a sure way to get your heart rate up and gain strong, lean muscle. If you are a good swimmer, try incorporating 30 laps of your choice of stroke (freestyle, backstroke, breaststroke or butterfly). If swimming is not your strong suit, try grabbing a kickboard and kicking flutter kicks across the pool. With the round part of the board facing away from you, rest your arms straight on top of the board, grip the round edge and kick to propel yourself forward.

DEEP WATER RUNNING

This exercise is amazing for those who love to run but are struggling with a leg injury.

Wrap a float foam belt around your waist and jump in a section on the pool where you cannot touch the bottom. It is critical to keep your back straight and upright while pedaling your legs and arms. It is also very important to pedal your legs at a quick pace to avoid bad form and causing another injury.

SQUAT JUMPS

In the shallow end, place your feet a bit wider than shoulder-width. Sitting your butt back, squat down slowly for three seconds until your chin hits the water. Then in one count, rapidly jump up as high as you can out of the water while pushing your arms straight towards the sky. Do 10 squat jumps, keeping the rhythm. Rest for 30 seconds and repeat three times.

KNEE UPS

Start by standing in the shallow end with your hands by your sides. In a quick one count, bend your knees slightly and then jump up. As you jump, simultaneously bring your knees up to the surface and quickly bring your hands along the surface to touch your knees. As you come down, quickly swipe your hands down into the water back into the start position. Do 30 rapid knees ups, rest 30 seconds and repeat three times.

LOCAL WATER AEROBICS CLASSES Taking up a new form of exercise can be daunting, and it can be difficult to complete the workout if you don’t know where to start. Here are a few instructor-led programs in Gainesville to help guide you into water exercises!

STARFISH JUMPS

Just like the knee-ups, begin in the shallow end by bending your knees slightly and jumping up. When you jump up, open your legs into a wide “V” shape toward the bottom of the pool while your arms quickly extend to a wide “V” shape in the air.

As you come down, return to the start position. Do three sets of 10 starfish jumps, resting in between.

DUMBBELL PUNCHES

Grab one foam dumbbell in each hand, hold them close to your body by your shoulders, and bend your elbows in by your sides while standing in the shallow end. Powerfully punch one hand forward through the water until extended while keeping your thumbs pointing toward the sky. Alternate hands and complete three sets of 20 punches per hand.

To make it more difficult, each time you punch, push the opposite leg forward into a lunge. Switch legs when you switch arms.

300 Club

300clubswimandtennis.com *Free for members, $10 per class for non members Water Aerobics

Aquatics at Haile Plantation Golf & Country Club clubcorp.com/Clubs/Haile-PlantationGolf-Country-Club *Membership required (Living in Haile Plantation not required) Aqua Aerobics

Gainesville Health and Fitness ghfc.com *Membership required Lap Swim Class Aqua HIIT Hydro Barre Aqua Yoga Aqua Tread & Shed Aqua Pilates Challenge

Local Public Pools

Because water offers heavier resistance than air, working out in the pool can make the same exercises that you’d do on land more challenging in water.

-HEALTHLINE.COM

cityofgainesville.org *Rates vary per class Contact the local pools for a schedule

North Central Florida YMCA ncfymca.org *Membership required Silver Sneakers Splash Water Aerobics Aqua Zumba

Sun Country Sports Center

suncountrysports.com *Rates vary for members and non-members Non-swimmer Classes (teaching basics of how to swim)

Due to COVID-19, some pools may not be open yet.

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Fitness

Wanna Play?

You’re NOT Too Old to Join the Fun!

BY APRIL TISHER

We know that exercise is important to us as we get older, but sometimes hitting the gym isn’t enough. Running on the treadmill, using machines or even taking classes at the gym may not be your cup of tea, but you still want to stay active. An article from Sports Psychology Today notes that staying active as an adult is imperative to staying healthy. Experts say regular exercise keeps the body strong, and it reduces the risk of heart disease, high blood pressure, stroke and even some cancers. It’s also believed that a healthy body can keep the mind healthy with improved cognitive function.

There is also strong evidence that sports do a lot more than just provide the physical benefits of exercise. Being part of a team, the camaraderie and working together for a common goal are also invaluable aspects of athletics. Just as these things are important to children and young people, they are vital for adults, too. This is the part that many adults find is missing once they become “too old” for many of their sports teams. Many times, people lose their

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opportunity to play organized sports once they graduate from high school or college.

A Harvard School of Public Health study found that some adults who played sports when they were younger and no longer play as adults cite lack of time, interest, access and health issues as reasons why they gave up their sports. There was also a gender and income gap as well. The largest decline in participation occurred after age 26.

The same study found that even though adults tend to give up their athletics, they still enthusiastically support their children in theirs.

The key is to keep parents playing, too. We often think of lifelong sports as limited to golf and tennis, but that is not the case!

While the options for an adult are nowhere near as endless as they are for a child or teenager, there are still ways you can stay active and social as a part of a team!

So don’t be afraid or think you are too old! Get out there and play!

Fitness

I'M READY!

Where should I go?

Many local churches offer adult athletics.

Trinity United Methodist and Westside Baptist Sports Ministries offer options such as basketball and softball. Visit trinitygnv.org for information on slow-pitch softball for those 55+, a walking/ running group, yoga, line dancing and aerobics.

Gainesvillekickball.com is an adult kickball

league. It promotes itself as fun for all skill levels, which is important if you don’t really have any skills. You can join as an individual and be placed on a team, or you can join as a team if you have a group of friends or co-workers. They have theme nights, social outings and awards.

The City of Gainesville has adult athletics

ranging from co-ed softball teams to tennis leagues to swimming classes. You can find more information at cityofgainesville.org on seasons and registration prices. City residents have reduced costs to participate.

The YMCA (ncfymca.org) offers your expected swimming and aerobics classes for adults as well, but they also offer adult Parkour courses!

If you aren’t familiar with Parkour, they describe it as military obstacle course training including swimming, climbing, rolling and quadrupedal movements. They have both beginner and intermediate adult courses. The cost is approximately $60 a week for two classes.

The 300 Club is another place adults can join

in swimming and tennis, but they also offer a few other fun options such as chair yoga, water aerobics and pickleball for all levels. You can play pickleball for $25 of monthly unlimited fun. Visit 300clubswimandtennis.com for more information.

Gainesville Area Rowing has a Masters Club for those ages 22+. The term “masters” refers to age here and not skill level, so beginners are welcome. Visit gainesvillearearowing.com to find out more.

TEAM PHOTO BY JAMIE WILSON

*Team information may be subject to change due to COVID-19. Please check with each team to confirm the status of events.

Jamie Wilson, a local mom of three helped organize a co-ed softball team through the Newberry Adult League a few years ago.

I love playing in an adult “softball league because it’s

a great way to hang out with your friends and meet new people. And, being a stay-at-home mom like myself, it allows me to have to stay active and have some adult interaction!

”

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Fitness

TED TALKS THE HUMOROUS SIDE OF HEALTH

Keep on Rucking:

9 Things I Did for My Health During the Pandemic

BY TED SPIKER

As COVID-19 spread, many of us had to change the way we worked and change the way we lived. For those fortunate enough to be spared of any serious ramifications caused by the pandemic, isolation could have sparked some self-reflection about our own health.

Decisions had to be made: How would you stay active with gyms closed? Would more time at home lead to more snacking, drinking and snack-drinking? Would Publix dare limit purchases of Cool Whip to two tubs per person?

Amidst the uncertainty, I decided the new routine could inspire, well, a new routine. Here are nine things that changed for me…

Like so many other people, I walked just about every day.

I never thought I’d become a daily

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walker, but, wow, the early-morning routine proved to be the secondmost-perfect launch to the day. (First: Caramel-flavored coffee creamer.)

I made a lot of chicken salad.

Subbed out most of the mayo for Dijon mustard. Added cashews and cabbage. Ditched the bread.

On some walks, I even added a backpack stuffed with a 50-pound sandbag. Initially, rucking seemed like this was the stupidest idea I’ve had since my 2008 back-waxing experiment, but I learned to love it. It makes me work, makes we sweat, and makes me feel strong when I finish.

I did many more miniworkouts. When working from home, I didn’t have to worry so much about the logistics of work clothes, locker rooms and showering (see No. 5). So I’d try to stoke my metabolism with morning walks and workouts, maybe a lunch-time sweat of some kind, and then perhaps squeezing something else in the evening. It was just what I needed to get into a better exercise rhythm. I won’t be able to keep it up, but I hope the kickstart will pay dividends down the line.

I cut way back on beer.

I cut way back on bourbon.

I cut way back on bathing.

I finally scheduled a slightly overdue colonoscopy. I am actually writing this during “prep” day, so apologies if I have to excuse myself in case of… [leaves for a few minutes]… an unexpected gastrointestinal festival.

Dessert changed to a nightly bowl of berries with a splash of half-and-half and a spoonful or two of coconut. (Note: Spoons may or may not have been the size of Lake Alice.)

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.

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WELLNESS360 | JULY/AUGUST 2020

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OPEN WATER

CHAMPION

BY NICOLE IRVING

Bhakti Sharma pushes aside the cold and her fears to become a champion

But, training wouldn’t come easy. With a swimming career that started in pools up until the 10th grade, finding year-long access to those pools to continue training year-round gave some trouble. While living in Udaipur, Rajasthan, known as the “City of Lakes” (Udaipur is a city in the state of Rajasthan in India) with very cold winters and very dry hot summers and no access to

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year-round pools, Sharma’s mother had to get creative to make sure her daughter could train. “Because my town gets very severe winters [so] the pools shut down for five or six months of the year because we don’t have all season pools… so, I would lose out on a lot of practice,” Sharma said. “So, my mom would request to the pool owners to keep it open, and I would just try to push it as long as I could in the cold weather.”

year I could swim to December and before I knew it, I was swimming through the whole winter… Now, when looking back I am like ‘what were you doing’,” Sharma said.

With no teammates or outside coach, the long winter months of training became lonely. “I was the only one in the pool for November and December, so I just became very bored,” she said. But, knowing how much her parents had invested in her talent, she pushed on with her training, despite being solo in her efforts. “My mom pushing me and me pushing [me] so that I don’t disappoint her because I know how much they were putting into my training and focusing on me.”

THE ENGLISH CHANNEL on a solo swim from Shakespeare Beach, Dover England to Calais, France. She shares that this had always been a dream of her mother’s to complete as well, so, when a time presented itself for her mother to have the opportunity to swim the channel, they took it. Despite their first attempt being halted by bad weather, large waves and hours of seasickness, their second attempt was a success. In 2008, along with Priyankia Gehlot, a student whom Leena had been training for the swim, the three ladies successfully swam the English Channel as a relay team. Sharma holds the world record with her mother for being the first mother-daughter pair to swim across the English Channel. And, the list of open water accomplishments goes on.

It was during those long winters and while training in the non-temperature controlled pool that Sharma started testing herself, her ability to handle the cold water and her ability to run on her own will power.

“Every year I could stay longer… The first year I could swim to November, the next

With a long list of impressive records under her belt, it is clear that she must have had a good idea of what she needed to do. On July 6, 2006, AT THE AGE 16, AFTER 13 HOURS AND 55 MINUTES,

SHARMA SUCCESSFULLY CROSSED

PHOTOS PROVIDED BY BHAKTI SHARMA

“Swimming has been a way for me to get close to myself,” says 30-year old Bhakti Sharma, a Ph.D. student at the University of Florida and a record-holding open water swimmer, holding the record for being the youngest to swim in every ocean in the world. Her swimming career, which includes holding the world record for completing a 1.4-mile swim in 41.14 minutes in the 34-degree waters of Antarctica (making her the youngest and first Asian women to do so) began at the age of just 2 ½ with the encouragement of her mother, Leena, also an accomplished swimmer and athlete.

Sharma explains that despite sports not being a priority for girls in her home country of India, her mother believed that all girls should know how to ride a bike and swim.

Being a swimmer herself, Sharma’s mother saw talent in her and knew that she had what it would take to do great things.

In addition to others, Sharma has also completed the “Swim Around the Rock” (Alcatraz) swim in the Pacific Ocean, won a gold medal in the marathon swim around Key West, Florida in the Atlantic Ocean; crossed the Strait of Gibraltar in the Mediterranean Sea at Tarifa, Spain; participated in the USA Swimming Open Water Championships in the Gulf of Mexico in Fort Myers, Florida; and most notably, she set a world record by completing a 1.4-MILE SWIM IN 41.14 MINUTES

in the Antarctic Ocean with a

WATER

TEMPERATURE OF 34 DEGREES.

PHOTOS PROVIDED BY BHAKTI SHARMA

But, accomplishments don’t come without sacrifices, fears and stressors, even for those holding world records. As an open water swimmer, the water temperature and your goggles aren’t the only things you need to worry about when entering the water. You are swimming through abundant sea life, both friendly and not.

“I am afraid of everything!” Sharma exclaimed. She admits she hasn’t watched Jaws or movies like that, but while training in Dover, she did break her own rule. “I was training for the channel, and I was in Dover. We stayed there for a month to get me acclimated to the sea, and I ended up watching Harry Potter… where they have the competition and he has to go into the lake and there are mermen…,” she said.

“My training was a nightmare for the next ten days!”

While doing the Strait of Gibraltar swim in waters that are known for sharks and whales, as she took a breath, she shared that she saw a fin. I told myself, “you are imagining it,” and kept going. Upon exiting the waters at the end of her swim, her mother shared there was an entire school of whales that were swimming with her. “I trick myself into believing that I am imagining stuff even if I see something.”

It’s not only external elements that can pose obstacles to reaching goals. “I have a massive fear of competition,” Sharma said. “So, if I put a lot of pressure on myself and I am competing, it takes the joy out of competing.

When I am doing these swims, my mom always told me since early on… ‘it doesn’t matter if you win or not, just finish the race.’

So, that has been my motto for everything in my life. I really don’t like quitting, so that keeps me going.”

While physically fit and at their best, athletes can also hide other emotions deep down, such as depression and taking care of their mental health. "Athletes suffer severely from depression, too," she said. "I did that,

too, and it’s so much that people don’t talk about it.” For Sharma, her depression was triggered by having to start from scratch each time and proving herself constantly to find sponsors. She says largely it comes from having a high when you get your record then followed by a severe low, creating a gap that is unfilled.

Today, Sharma is immersed in her Ph.D. studies with a focus on Media Psychology, and since coming here in 2017, she has been training with coach Erin Condon at Gator Swim Club to get professional open water training. “I actually came here because I thought that I wanted to get the fear of competition out, so I wanted to train for the world championships and the Olympics,” Sharma said. She has her eyes set on completing the Ocean 7, a marathon swimming challenge that consists of seven open water channel swims. It includes the North Channel, The Cook Strait, the Moloka’i Channel, the English Channel, the Catalina Channel, the Tsugaru Strait and the Strait of Gibraltar. Sharma has completed two of the seven, and while she doesn’t know where she will venture off to after her studies are complete, she will continue to look to the next goal and adventure, and she’ll take them one at a time while never quitting.

fun facts about bhakti She has swam

all 5 oceans

in the world

She was born Mumbai

in

She is a vegan Her favorite restaurant in Gainesville is The Top She has a Ted about resilience

Talk

She was 14 when she swam her first open water swim from Uran port to

Gateway of India

In 2012, she received the Tenzing Norgay National Adventure Award

WELLNESS360 | JULY/AUGUST 2020

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Style + Gear GoPro HERO7 Black $229.99, gopro.com

Testing the Water: 18 Products For All of Your Water Activities

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

BY GRACE DOWNEY & NICOLE IRVING

Whether you like to float on it, swim in it or paddle through it, a day planned around water activites won't work without the right equiptment. We took the guess work out of it and found 18 must-have products you need for a day of splishing and splashing! Oh yeah.. don't forget the sunblock (check out page 13 for some great reef-friendly options!)

Hydro Flask Wide Mouth 32 oz. Bottle $39.95, dickssportinggoods.com

Draper James x Lands’ End Long Sleeve Swim Tee Rash Guard $49.95-59.95, draperjames.com

Onyx MoveVent Dynamic Life Vest $59.99, dickssportinggoods.com

PRODUCTS FOR YOUR

WATER WORKOUT Check out page 20 for all you need to know about water aerobics and exercises you can do today.

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WELLNESS360 | JULY/AUGUST 2020

Speedo Silicone Cap, $9.99, speedousa.com

Speedo Vanquisher 2.0 Plus Mirrored Swim Goggles, $21.99, dickssportinggoods.com

Fitness Gear Adult Kickboard, $14.99, dickssportinggoods.com

Style + Gear Intex Tropical Flamingo Ride-On Inflatable Float $24.99, dickssportinggoods.com

The Summer Snack American Flag One Piece Swimsuit $59.99, shinesty.com

DBX Skimboard $14.99, dickssportinggoods.com

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

The Reagans American Flag Patch Swim Trunks $59.99, shinesty.com

Field & Stream Waterproof Pouches- 3 Pack $10.99, dickssportinggoods.com

Intex Watermelon Inflatable Pool $19.99, dickssportinggoods.com

LifeStraw $19.95, lifestraw.com

Speedo Aqua Fitness Barbells, $29.99, dickssportinggoods.com

Aquajogger ExcerSandal, $39.95, aquajogger.com

Fitness Gear Water Belt, $29.99, dickssportinggoods.com

Aquajogger Classic Belt, $52.95, aquajogger.com

WELLNESS360 | JULY/AUGUST 2020

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Nutrition K A L E This superfood has gained a lot of popularity over the years because of its pleasant texture, rich taste and incredible health benefits! Kale is rich in vitamin A and C, which helps support good eye-site, healthy skin, the immune system, healthy blood pressure, good iron levels and bone health, according to Healthline, an online health resource. One serving of this powerhouse plant is only 33 calories, making it one of the most nutrientdense foods in the world! This green comes in many different varieties, and it tastes great paired with tart apples, feta cheese and walnuts!

Turn Over A New Leaf With These Nutritious Alternatives to Lettuce!

BY AMANDA ROLAND

Iceberg lettuce only contains about 17 mcg of vitamin K per serving, while kale contains 547 mcg.

Some consider salads to be the superior healthy meal, but in reality, some lettuces like iceberg and romaine have little to no nutritional value. If you really want to get the most out of your salads, craft them with hearty, nutrient-packed greens that will benefit your health! Here are five lettuce alternatives that you should be adding to your salads!

A R U G U L A You can find arugula in most premade spring mixes in your grocery store, but did you know that this delicious green is associated with reducing the risk of cancer? A study from PLOS ONE health journal found that the isothiocyanates, organic compounds, found in arugula have anticancer properties that could aid in cancer cell death. Also, arugula contains folate, which is beneficial for pregnant women to prevent birth complications, according to Healthline. Who knew that this common leafy green could be so powerful! With only five calories and a lot of flavor, arugula is a great addition to any salad.

R A D I C C H I O Even though this “leafy green” is not actually green, it still holds its own when it comes to nutritional value. With a rich, purple color and a spicy taste, it can add a lot of color and flavor to a classic salad. According to a study in the Evidence-Based Complementary and Alternative Medicine journal, radicchio or chicory, has been “widely used medicinally to treat various ailments ranging from wounds to diabetes.” It has twice as much zinc and copper as red cabbage, and is a great source of vitamin K, according to Healthline.

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Nutrition

LETT-UCE NOT Lettuce With Low Nutritional Value ICEBERG LETTUCE This type of lettuce, while crunchy and delightful, doesn’t bear the same nutritional weight as other leafy greens. It is affordable and easily accessible, yet it is one of the least nutrientdense greens out there. For example, iceberg lettuce only contains about 17 mcg of vitamin K per serving, while kale contains 547 mcg. Also, it has very little vitamin C and E and contains a lot of water. While this type of lettuce can add a great, crunchy bite to sandwiches and burgers, it will not give you as many nutrients as other leafy greens.

ROMAINE LETTUCE While romaine lettuce is better than iceberg lettuce in terms of nutritional value, it still sits on the lower end of nutrient-dense leafy greens.

Just like iceberg lettuce, romaine has a high water content, a good indicator of less nutrients. It does have a good amount of vitamin A, but it lacks other nutrients and benefits that you can get from greens like rainbow chard and kale. Also, romaine contains about 210 mg of potassium per serving, but you can get more than double that amount by eating spinach in your salads instead. While romaine lettuce is not bad in any sense, you can find better, more nutritious options to add to your diet.

S P I N A C H Growing up, we would turn our heads at the thought of spinach, but now that our pallets are more refined, we are ready to receive all of its benefits! According to the Mayo Clinic, spinach can help improve your skin, lower your risk of dementia and prevent your chances of developing an iron deficiency. Also, one cup of spinach packs a whopping 540 mg of potassium which is more than that of one banana. Pair a spinach salad with some pan-seared salmon for a healthy meal that packs a nutritious punch!

R A I N B O W

C H A R D Because of it’s mild taste, chard pairs well with strong flavors like blue cheese, garlic and balsamic vinegar!

These colorful greens add some fun into your typical, boring salad. Rainbow chard gets its name from its colorful stems of green, yellow, orange, pink and purple. It is a great source of fiber, iron, magnesium and manganese, and it is full of phytochemicals.

Phytochemicals are chemicals found in plants that help us fight off cancer, decrease inflammation, reduce blood pressure, fight viruses and have better eyesight, according to Harvard Health.

Also, rainbow chard is essentially fat-free, making it the perfect salad add-in for those trying to minimize their fat intake.

Add this flavorful green to any salad!

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Nutrition

You Say Tomato…

I Say Tom-Ah!-To

BY ISABELLA SORRESSO & NICOLE IRVING

Whether you love to eat them on their own, as a condiment on your burger or drizzled over your favorite pasta, the tomato has become a staple in many everyday diets. According to Medical News Today, “tomatoes are now the fourth most popular fresh-market vegetable.” Sadly, tomatoes are a food that is common to dislike, but why do tomatoes get such a bad rap? They’re ridiculously good for you and can be transformed in countless different ways depending on how you prepare it.

Today, Florida is the nation’s largest producer of fresh tomatoes, according to The Florida Tomato Committee. Florida’s warm climate is conducive to growing this sun-loving fruit that has tons of not-sohidden health benefits.

Tomatoes are a great source of vitamins A, B and C, which are beneficial to keeping your hair strong and healthy, improving your vision and can neutralize the free radicals in your blood. Tomatoes have also been known to help maintain strong bones due to the amount of calcium they contain. In addition to the health benefits of fresh tomatoes, the Cornell Chronicle at Cornell University reported that “cooking [tomatoes] substantially raises the levels of beneficial compounds called phytochemicals.”

When cooked, the levels of lycopene are increased.

“Lycopene, a carotenoid responsible for the red color in tomatoes and other fruits, has long been known as a powerful antioxidant that decreases cancer and heart-disease risk,” according to the same report.

Also, tomatoes are packed full of a mineral known as chromium. According to The Florida Tomato Committee, “it works effectively to help diabetics keep their blood sugar levels under better control.”

So, go home and make a refreshing salad with tomatoes or a comforting bowl of spaghetti with a tomato-based sauce and reap the benefits of this little fruit!

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WELLNESS360 | JULY/AUGUST 2020

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Nutrition

The Macro 411:

Counting On A Better Lifestyle

BY JACQUELINE SAGUIN

Health fads come and go. Paleo diets, fat-free kicks and low-carb crazes — it’s hard telling what works and what’s harmful to your health.

It all comes down to the basis that if you eat more calories than you burn through working out, you gain weight, and if you eat fewer calories and burn more calories, you lose weight. Counting macronutrients just might be the plan that sticks in ensuring you find a healthy, balanced diet.

normal portions. This can distort our perception of a portion, which leads to overeating — especially in higher-calorie foods, Baigorria said. So, taking a look at what we’re missing or eating in excess can help us better understand what our body needs for balance. And here’s how:

Macronutrients are the big nutrients our bodies need a lot of, like proteins, fats and carbohydrates. Micronutrients are the things we need in small doses like vitamins and minerals, measured in micro- or milligrams.

Macronutrients help with energy while micronutrients help us digest those nutrients, according to the Mayo Clinic.

1 FIGURE OUT YOUR CALORIE NEEDS & PLAN YOUR IDEAL PERCENTAGE

Tracking both macronutrients and micronutrients keeps you accountable, making sure you’re eating the right amount of foods. Counting macros focuses attention on food quality over calorie content. This means choosing healthier, nutrient-filled foods to fulfill your macronutrient goals.

Lara Baigorria, a professional bodybuilder and University of Florida alum, says she implements macro counting into her diet when she wants to compete, lose fat, gain muscle or just maintain her physique. She says it’s a sustainable approach to dieting.

As a picky eater, Baigorria feared she would never be able to reach her health goals without eating food she hated, but counting macros showed her that she could have the best of both worlds. She could eat the foods she enjoyed in the right portions, void of feeling deprived while still working toward her goals.

Our dinner plates, whether at restaurants or at home, can be loaded up with large portions that we eventually might consider

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WELLNESS360 | JULY/AUGUST 2020

According to Jennifer Bleiweis, a registered dietitian with Real Foods RD, the average macronutrient count includes:

CARBS:

50% OF TOTAL CALORIES

FATS:

30% OF TOTAL CALORIES

PROTEINS:

20% OF TOTAL CALORIES These may differ from your personal goals and needs. If someone has a metabolic disorder like diabetes, this range may change to accommodate their disease, says Bleiweis.

2 TRACK YOUR MACROS

AND CALORIE INTAKE

Begin logging the foods you eat in a journal or app, such as “My Fitness Pal” or “Lose It.” Keep in mind that it’s not necessary to hit your macro targets exactly. You can still meet your goals even if you go a few grams over or under each day.

3 KEEP THE BODY AND

MIND HEALTHY

Although keeping a sheet each day to record intake can be useful for people who need specific portions, someone may grow overly invested in the process, which can disrupt their daily life and happiness. This is, unfortunately, an unintended consequence and results in a disturbed relationship with food and possibly disordered eating, according to Bleiweis. Finding a balance is essential to your health.

“The biggest misconception I see with counting macros probably centers on counting carbohydrates,” she says. “Kind of like how fats were vilified in years past, people sometimes will go to extreme measures to limit carbs.”

In reality, carbs are vital to our health and energy. Similarly to fats, there are carbohydrate sources that offer far greater health benefits than others, Bleiweis said.

When someone limits their carb intake, they may avoid whole food groups, missing out on the health benefits from fruits, whole grains, starchy vegetables and beans.

Eliminating any of these foods may result in vitamin deficiencies and lower fiber intake, she said.

Be mindful of what you eat. Choose healthy fats over unhealthy fats. Otherwise, you can increase your weight despite fulfilling your daily percentage. Complementing this with enough micronutrients from fruit and vegetables can make for a balanced diet and a happier you. In order to find out what works best for you, always consult with your physician and/or a registered dietitian. * Always consult your doctors if changing your diet

WELLNESS360 | JULY/AUGUST 2020

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Water. It makes up 71% of the Earth and is one of the most essential parts of our everyday lives. It has the capability to support entire ecosystems and give us oxygen, yet holds the power to destroy entire communities. With everything that water is capable of, it’s most compelling quality is its sheer beauty. We reached out to the community in search of the best aquatic photos and we found five individuals that captured water's beauty perfectly.

FLORIDA SPRINGS PHOTO BY DREW HERRICK

PHOTOS BY:

DREW

HERRICK Drew grew up diving in the springs of North Florida, but his passion for outdoor sports has led him back and forth between the mountains and the sea. He is an experienced freediving instructor and underwater photography enthusiast. He uses his background as an outdoor educator to teach people more about themselves, increase their confidence in the water, and replace fear and misunderstanding of the ocean with wonder and compassion. Through his courses and his photos, Drew hopes to create more advocates for ocean conservation while promoting the sport of freediving.

He primarily uses a Sony A7III in a Nauticam underwater housing. All underwater Photos by: photos he takes are on breath hold while freediving.

FLORIDA SPRINGS If you are lucky enough to have a spring to yourself, the stillness of the water can produce a surreal effect in photos. Here, the lighting was just right to create an almost outer space-like feeling.

I LOVE TO CAPTURE PEOPLE MOVING GRACEFULLY AND INTERACTING NATURALLY WITH THE AQUATIC ENVIRONMENT. PHILIPPINES I'm most intrigued by photos that are not heavily manipulated and still manage to make the viewer question the reality of what they are looking at. The perfectly calm and clear water in this lake provided us with amazing opportunities to get creative.

GULLFOSS FALLS, ICELAND

PHOTO BY:

JOHN

Mullarkey " The Gullfoss falls were like Niagara Falls on steroids. You approach the falls looking down on them and then walk down until you are nearly on the edge. I loved how the water was streaming over the falls, throwing the mist up into the heavens."

BUFFORD SINK PHOTOS BY:

REME

Vaught

" I am a conservation photographer! I photograph the springs to share their beauty and bring awareness to the problems they are facing."

SILVER GLEN SPRINGS IN THE OCALA NATIONAL FOREST

PHOTOS BY:

TAMPA, FL

ALEX

I captured this image as a water feature in Tampa, Florida shot into the sky. Crouching below, I quickly prepared my camera and managed to line up the water, clouds and blue sky to create the image I pictured in my head.

MARTIN Alex attended the University of Tampa and graduated with a Bachelor's Degree in Fine Arts with a Photography concentration. In Tampa, she was surrounded by beautiful, natural water as well as amazing water features all across the city. Water first caught her attention about five years ago and has been a main focus of her photographic work ever since. She photographs with a Canon EOS Rebel T6i and enjoys using very shallow depth of field to add detail and intrigue to her photographs. Her work contains images that celebrate the grace and fluidity of water and its many characteristics. She loves finding beauty in the ordinary and revealing details that may not be seen at first glance. She is inspired by the graceful movement of water and what it is capable of. As a dancer, movement has always inspired her, and she has now transferred that love for movement into photographing water. She captures images of moving water in hopes that viewers will see it through her eyes and appreciate the beauty and grace as she does.

I AM INSPIRED BY THE GRACEFUL MOVEMENT OF WATER AND WHAT IT IS CAPABLE OF.

TAMPA, FL A water feature in Tampa, Florida bubbled above the surface. I crouched down so that I was level with the surface, and captured this photo as the water was erupting.

PHOTOS BY:

ANNA

NIAGARA FALLS, CANADA

MO RERA Anna grew up walking distance from the ocean in her hometown of Boynton Beach, Florida. Swimming freely in the sea as a child soon grew into a passion for competitive synchronized swimming. Fifteen years later, she now competes at the collegiate level at the University of Florida while pursing a degree in Psychology. In her free time, she finds a creative outlet through photography and travel. While her photography company currently largely centers itself around portraits, people and events, water is still a large part of her inspiration to this day. In the future, she hopes to continue expanding her experience in travel photography while continuing her studies in mental health and advocacy work.

KRKA NATIONAL PARK, CROATIA

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WELLNESS360 | JULY/AUGUST 2020

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43

Finance

Debt Liquidation: Is It Right for You?

BY TRACY WRIGHT

Consumer debt liquidation can take on many forms — from selling off personal assets to declaring Chapter 7 bankruptcy. All of these options should be carefully considered before beginning any.

Liquidation usually means selling large or high-priced items like cars, property, jewelry or antiques.

Financial liquidation is defined as converting assets into cash in a debt clearing process. More common among businesses, consumer liquidation can possibly be considered a “last option” for consumers and families. But if you are swimming in a pool of credit card or loan debt, it may be helpful to at least consider some of your options for liquidation.

Nerd Wallet advises that consumers should only consider debt liquidation if they do not believe they will pay down all debt like credit card bills or personal loans within five years or if the debt that isn’t paid off is at least half of your gross income.

It is highly advised that you speak to a financial counselor before proceeding with any type of debt liquidation plan.

Selling Off Your Assets

Liquidation is usually only considered when facing extreme financial insecurity such as a job loss, reduction in salary or large unexpected costs like medical bills or a housing repair, according to the Nest.

Consumers can think about things they own that they can sell to help them pay off their debt. Liquidation usually means selling large or high-priced items like cars, property, jewelry or antiques. But, make plans for what you will do as an alternative. For example, if you are considering selling your car, do you have another reliable method of transportation? Is it possible to sell a higher priced car for a cheaper but still reliable vehicle?

Greenpath Financial Wellness warns about cashing out or selling a retirement account unless absolutely necessary. Fees and penalties may apply. This should only be considered if debt is crippling a consumer or family and only after speaking to a trusted financial advisor.

Liquidation Via Bankruptcy

The natural extreme of liquidation is filing for bankruptcy. Before doing so, the Nest strongly recommends consulting with a bankruptcy attorney. They also advise consumers to understand that filing for bankruptcy can have an extremely detrimental effect on their credit scores and limits.

In essence, bankruptcy erases debt including personal loan, credit card, medical bills, overdue rent and past bills. However, child support and recent tax debt cannot be forgiven, according to Nerd Wallet. Typically, student loan debt is not able to be erased.

Nerd Wallet warns that a consumer’s credit limits and scores are likely to be low until 10 years after the bankruptcy claim has been

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WELLNESS360 | JULY/AUGUST 2020

filed. Due to the serious ramifications of filing, people who choose this route have likely exhausted every option.

Alternatives to Liquidation

Consumers may be able to effectively manage their debt by trying a number of debt relief programs and strategies. A debt management plan allows consumers to group loan or credit card payments into one lump sum payment with lower interest rates. If this is an option, Nerd Wallet recommends using a nonprofit credit counseling agency accredited by the National Foundation for Credit Counseling. This strategy may have a less negative effect on your credit.

Finally, even when debt seems overwhelming, visiting a financial counselor may give you more valuable information on how to effectively manage your debt using less extreme methods.

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Lifestyle When living in Florida, it is second nature to have the ocean and waterways calling your name every chance they get. There is no shortage of water activities and amazing hot spots in the sunshine state to take part in. With approximately 8,400 miles of coastline (Atlantic and Gulf of Mexico combined) not including intercostal, lakes, springs and rivers, the options can be overwhelming as to where to go to get the most bang during your time. Craving some time on the water? We have narrowed down the best places in Florida to enjoy water sports!

Best Places in Florida for Water Adventures

BY NICOLE IRVING

Kitesurfing

With its white sandy beaches and Gulf of Mexico waves, Panama City, Florida is a great place to launch and kitesurf. According to Kitesurfmag.com, the winds are west to southwest, and waves can range from 1 to 20 feet. St. Andrews Park is a hot spot for kitesurfing in the area.

Scuba Diving

For a glimpse at the beauty that lives underwater, John Pennekamp State Park, located in Key Largo, Florida is a must-visit. With 75 square miles of Atlantic Ocean in the park, there is an abundance of coral reefs and sea life to set your eyes on. According to Floridakeys.com, there is also a 9-foot-tall bronze statue, Christ of the Abyss, in the water. It is a popular attraction to see while there!

Kayaking

Rainbow Springs in Dunnellon, Florida offers kayakers beautiful, calm, crystal clear waters to paddle through under moss-draped cypress trees. Here, you can take in all the beauty nature has to offer. As you paddle down the crystal blue waters that sit at a comfortable 72 degrees year-round, you can set your eyes on wading birds, river otters and fish in the aquatic preserve.

Cave Diving

For the trained diver who wants to experience both beauty and a challenge, Devil’s Den in Williston, Florida can give you both! Three springs make up Devil’s Den. They are Devil’s Ear, Devil’s Eye and Little Devil. These three give the trained diver over 30,000 feet of cave mapped with average depths of 80 feet in the cave and a constant water temperature of 72 degrees Fahrenheit. *Please have all the necessary certifications to dive.

Surfing

With famous surfers like Kelly Slater making a name for himself as one of the all-time great surfers here, Sebastian Inlet in Melbourne, Florida brings some killer Atlantic Ocean waves to make it one of the best surfing locations in Florida.

According to visitflorida.com, “novice and inexperienced surfers will have more fun up the beach to the north, where the waves and crowds aren’t as heavy. Given west winds and peaky conditions, those beach breaks can be some of the best, most hollow waves in the state.”

Stand-up Paddleboarding (SUP):

Not only is SUP the perfect workout, but it’s also a wonderful way to get up close and personal with marine life, especially in Jupiter, Florida. Glide through the beautiful Intercoastal Waterway for a marine wonderland of manatees, stingrays, fish and more. For those who seek more adventure, hop on over to Blowing Rocks Preserve for a wonderful open water experience, views of the open water and possible encounters with sea life such as turtles.

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Lifestyle

Amazing Waters of the World

BY NICOLE IRVING

With water covering up to 71% of the Earth’s surface, per the U.S. Geological Survey, there is no doubt an abundance of amazing places across the globe to take in Mother Nature’s beautiful array of water wonders. From the Dead Sea to Niagara Falls, water has a way of drawing us in to take part in its magic.

NIAGARA FALLS PHOTO BY ANNA MORERA

NIAGARA FALLS, NEW YORK CRATER LAKE, OREGON Crater lake, the result of an eruption from Mount Mazama, also goes by the name “lake majesty.” According to the U.S. Department of Interiors, Mount Mazama was a 12,000-foot-tall volcano that erupted and collapsed around 7,000 plus years ago. At 1,943 feet deep, the deepest lake in the U.S. attracts people from all over the globe with its deep blue color, a result of it being fed only from melting snow and rain. There are no inbound channels of water, so no mineral deposits sediment is washed in from anywhere else, according to the U.S Department of Interiors. A perfect spot for those looking for adventure, the Crater Lake National Park welcomes swimming, skiing, hiking, cycling and sightseeing year round.

Sitting on the U.S. and Canada border and with the ability to produce over 4 million kW of electricity, Niagara Falls is one of the worlds most popular water wonders. It is reported that approximately 8.8 million people visit the falls each year with some of the more popular summer months attracting close to a million visitors. There is something for everyone who visits the falls and Niagara Falls State Park, which was established in 1885. One can partake in the many jet boat tours available or climb down to the Cave of the Winds hurricane deck (closed during winter), and stay for a LED illumination show at dusk that lights up the falls 365 days a year. And, if you aren’t able to travel any time soon to upstate New York, you can watch a live cam of the falls at niagarafallslive.com any time you want!

THE DEAD SEA, ISRAEL With the landscape of the Negev Desert in the background, the Dead Sea, known for its health, healing and wellness properties, is actually a natural salt (30% salt) lake between Israel and Jordan. The water of the Dead Sea will glisten blue and green, and the edges are lined with white mineral salt deposits under sunny skies that never change about 330 days of the year. The thick, black mud found on the seabed of the Dead Sea is proven to be good for your skin and a huge attraction for people around the world. It is high in magnesium, sodium, potassium and calcium, which can give you a mud bath better than you could find in many spas. These high levels of salt and magnesium can remove impurities and improve your skin’s functionality by making it a better barrier and more elastic. There are many tours you can take upon your arrival as well as public and private beach entries.

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WELLNESS360 | JULY/AUGUST 2020

THE GREAT BARRIER REEF, AUSTRALIA

PERITO MORENO GLACIER PHOTO BY DAVID BASILE

One of the seven wonders of the world, home to 10% of the Earth’s coral reef system and roughly the size of 70 million football fiends, according to the Australian Government website, the Great Barrier reef is the most magical underwater coral reef in the world. The reef sits on the east coast of Queensland, Australia, and while anytime is a good time to visit the gorgeous underwater magic show, the best times to visit are June to October. Today, the Great Barrier Reef is a Marine Park and World Heritage Area that is not only home to the worlds most beautiful coral reefs, but also many plants and animals that haven’t changed for hundreds of years. According to their website, there are “600 types of soft and hard corals, more than 100 species of jellyfish, 3000 varieties of molluscs, 500 species of worms, 1625 types of fish, 133 varieties of sharks and rays, and more than 30 species of whales and dolphins” which makes this a scuba diver's paradise.

GRAND PRISMATIC SPRING, WYOMING

PERITO MORENO GLACIER, PATAGONIA Located in Los Glaciares National Park, Perito Moreno glacier in Argentina Patagonia is one of the must-visits of a lifetime. For anyone who is craving adventure and loves the snow and cold, the glacier offers outstanding photo opportunities and hiking adventures.

The glacier itself is about 3 miles wide and gives an amazing show for those who want to watch it from one of the viewing balconies.

The glacier is always changing and moving, so you can get a wonderful show of ice falling. You can also go on a guided ice hike, take in the views on a boat ride or even venture out in a kayak for an up-close view.

This is one body of water that is “for your eyes only.” As the hottest spring in the park, and third hottest spring in the world, the Grand Prismatic Spring in Yellowstone National Park has surface temperatures reaching close to 189 degrees in the center and 130 degrees along the edges. Due to the water that bubbles at the center of the spring from underground chambers according to smithsonianmag.com, the water cannot sustain life, except small organisms, algae and bacteria. It is these living bacteria that give the spring’s its rainbow like color spectrum that is picture worthy no matter what angle you can get it from. For best visibly of the 160 foot deep spring, which has a diameter of roughly 370 feet across, would be to head to Midway Geyser Basin in the park. As gorgeous and appealing as it looks, this spring is NOT to be touched or swam in at any time.

WELLNESS360 | JULY/AUGUST 2020

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, N I P

O H

e h t

s ' R E T A W eat r g D L A N DOWNEY O R E A A N D NS BY GRAC M A TIO BY STRA ILLU

PADDLE

50

SPORTS

WHITEWATER RAFTING When you go whitewater rafting, you find yourself using all parts of your body while you are fighting through rapids! As your arms hold your paddle, you have to engage your core and even use your legs to stabilize yourself in the boat. There is no perfect form when it comes to recreational whitewater rafting; however, the most important thing you have to do is listen to your tour guide at all times and wear your life vest.

Your guide will walk you through how to maneuver your paddle and body while you are rafting. Rapids can get very rough and possibly dangerous, so always listen to a professional if you are a beginner!

Living on the great peninsula of Florida can have its challenges (alligators, unpredictable weather, tourists, etc.), but one huge perk is the endless access to water.

Beaches, rivers, springs and lakes offer locals and travelers alike a beautiful place to take part in water activities! Some of the most popular water pastimes include paddles — think paddleboarding, kayaking, canoeing, whitewater rafting and rowing. Using your own strength to propel yourself through open water is both great exercise and an exhilarating activity to do with friends. Let’s explore the wide world of paddle sports!

What is the Purpose of the Whitewater Rafting Paddle?

Whitewater rafting paddles are used as the “gas pedal, brake pedals, and tires” of the rafting boat, so picking the right one is important, according to Rafting Spot, an online rafting resource. The paddle itself is typically made out of lightweight materials like fiberglass or some sort of plastic. The length of your paddle will depend on your height; the taller you are, the taller your paddle should be. Lastly, the blade of whitewater rafting paddles used at recreational rafting centers are usually teardrop-shaped with a flat bottom.

These paddles are easily maneuverable and the most effective for beginner whitewater rafters.

Where Can You Go Whitewater Rafting?

15-18 ft 50-75 lbs PADDLE

51

12-16 ft 140-200 lbs SPORTS

IS IT?

Whitewater Rafting is a high-intensity water activity that involves an inflatable boat (raft), a group of people, paddles and whitewater rapids. Whitewater rafting is not very popular in Florida, as the flat nature of Florida doesn’t allow for many rocky rivers and rapids. However, just a few hours above Florida’s border, you can find many whitewater rafting parks near the mountains that are a lot of fun.

While whitewater rafting is typically a fun vacation activity for families and summer camps, it is also an Olympic sport!

How does the whitewater raft compare to boats in other paddle sports?

PADDLE BOARD

27-62 ft 23-200 lbs

WHITEWATER RAFT

Let's compare : CANOE

COMPETITIVE ROWING SHELL

Unfortunately, Florida doesn’t have great whitewater rafting opportunities because most of our rivers are relatively flat. However, outside of Florida near the mountains is where most of the action is. Trip Advisor says that the best whitewater rafting in the U.S. can be found in states like Colorado, Tennessee, Georgia and North Carolina!

WHAT

10-14 ft 20-40 lbs

KAYAK

How Do I Do It?

8-11 ft <50 lbs

Paddle boarding WHAT IS IT?

Stand-up Paddleboarding is a water activity that involves a board, a paddle and you! SUP has only become popular over the past 10 years or so, but it was originally started in Hawaii.

It is typically described as a cross between canoeing and surfing, according to George Sayour in a LiveAbout. com article. You can enjoy SUP in almost all kinds of water, and if you are a beginner, practicing on calmer waters like lakes or rivers can set you up for a lot of success.

The S.U.P. Stance

Stand-up paddleboarding is one of the many water activities that actually gives you a full-body workout! When standing on a paddleboard, one of the main challenges is keeping your balance. Without this balance, your board will tip back and forth, and you could end up in the water.

Make sure you are not hunching over to get your paddle in the water.

You should be standing up straight with one hand on the end of the paddle and the other hand gripping toward the middle of the shaft.

Every time you paddle, switch sides and alternate which hand grips the top of the paddle.

Ignite your core muscles by squeezing your abs, unlock your knees and keep your glutes engaged.

When you put the paddle in the water, use your arm, shoulder and back muscles to pull it back through the water until the paddle blade is in line with your ankles and then pull up, according to The Clymb’s website.

“Think about pulling yourself past your paddle instead of just pulling your paddle through the water.”

Paddle with your blade out: There is a slight bend at the end of the paddle where the blade starts.

When you are paddling, the blade should be bent away from you as you paddle through the water. “This allows the blade to slip up out of the water at the end of the stroke as opposed to lifting water,” according to the Eastern Mountain Sports website.

Pick the Perfect Paddle The paddle that you use for SUP paddleboarding is typically longer than a canoe paddle and will vary in length depending on your size. Taller and larger people should try a paddle that is longer with a larger blade, and smaller people should use a shorter paddle with a smaller blade. According to Eastern Mountain Sports, you should pick a paddle that is about 8-10 inches taller than you for “cruising,” or leisure paddle boarding. Also, for cruising, a smaller blade is best, as the water resistance is less with a smaller blade and there is less stress on the arms.

PACK LIGHT

Where Can You Paddle Board?

SUP is done in all kinds of water.

Here in Florida, we have an endless variety of water from springs to lakes to beaches. Some popular local spots include Adventure Outpost and Sante Fe Canoe Outpost in High Springs, FL. If you want to try paddle boarding in the ocean, St. Augustine has many rental opportunities and lessons available for beginners. If you have never paddleboarded before, it is important to take it slow and learn the basics before heading out into choppy ocean waters.

Worried about the size of the board and how you will get it to the water? Inflatable boards are easy to bring, set up and store, plus they are just as sturdy as the regular board!

Bote Breeze Aero Inflatable Stand-Up Paddle Board, $649.99, dickssportinggoods.com

PADDLE

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SPORTS

Perception Swifty Deluxe 9.5 Kayak, $399.99 Dicks Sporting Goods

KAYAKING

WHAT IS IT? low an gle

All About Your Form

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Loose Wrists When rowing, you will alternate paddling on each side of the boat. With flexible wrists (don’t have a tight grip on the paddle), put the blade in the water and pull back with your arms, engaging your biceps, triceps and shoulders.

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Knuckles Up According to paddle.com, the way you hold your paddle is important. Hold the paddle up so that the short side of the blades are pointed towards the ground. When you grip the shaft, line up your knuckles up with the top side of the

blades. For hand placement, you want to have your hands a comfortable distance apart.

“The width of the grip is such that when you put the center of the paddle on your head, you'll have pretty close to a right angle on your arm,” according to paddle.com.

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Sit Tall Pick a kayak with a comfortable seat that allows you to sit up straight. Having poor posture in your kayak could lead to lower back pain. Plant your feet on the foot pedals and engage your legs and core to help you sit up straight in a comfortable position.

Why is the Kayak Paddle

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Your arms will do most of the work while kayaking, so be prepared to feel some soreness after a long day on the water. You can also put a lot of strain on your back when kayaking, so make sure to practice proper form!

So Special?

Kayak paddles are special because they are double-bladed, meaning there is a tear-drop shaped blade on either end of the paddle shaft. This type of paddle makes it easy to paddle when only one person is in the boat, and it allows you to paddle faster. There are a couple of different types of kayak paddles with different shaped blades. Larger blades, or high-angle blades, are used to give you more power with each stroke. Smaller blades, or low-angle blades, move more easily through the water, making them ideal for recreational kayaking and long days on the river, according to Aqua Bound, an online watersports resource.

Kayaking is a water activity that people enjoy for leisure and competition. You sit in a small boat that is close to the water with a long paddle or “oar” that is doublebladed for easy paddling on each side of the boat. Typically, kayaks are made to seat one person, but there are two-person and threeperson kayaks to enjoy with friends!

Where Can You Kayak?

You can kayak in all kinds of water, but recreational kayaking is typically done in rivers or lakes where the water is relatively calm. Some like to go kayaking in the ocean for touring purposes, but this requires a longer boat to face small waves and choppier water.

Whitewater kayaking is the most intense type of kayaking and requires a smaller boat for easy maneuvering around rocks and rapids.

Visit floridadep.gov/PaddlingTrails PADDLE

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to see what the Gainesville area has to offer!

SPORTS

WHAT IS IT? Rowing is a water sport that involves a long, skinny boat, or shell, that is propelled by a team using paddles, or oars.

A rowing shell can hold teams of even numbers from two rowers to eight rowers, depending on the size of the shell.

In rowing, each team member has one oar that is anchored to the side of the shell, and the team rows in sync to propel the shell forward very quickly.

The seats in the shell that the rowers sit on face the back of the shell and move forward and backward as the rowers thrust their body back to get more power in their rowing.

ROWING The Proper Rowing Form

Rowing is a high-intensity sport that works your body from head to toe. You use your arms to maneuver the oars with your team, working all arm, shoulder and back muscles. When it comes to your core, you have to keep your core engaged with each row as you thrust your body back and forth. Lastly, your lower body is constantly working as you push through your legs with each stroke to add more power to each row. Most of the power in each stroke comes from the strength of the legs, according to riversportokc.org.

No Slouching Sit up straight with your legs bent in front of you and grip the oar with both hands.

Keep in Time In rhythm with your team, push your oar behind you into the water and push through your legs as your arms pull the oar through the water. Keep your core and back engaged the whole time.

Let it Slide When you have made a full stroke, pull your oar out of the water, let your seat slide forward as you bend your legs, push the oar behind you and repeat the stroke, all while remaining in sync with your teammates.

It's all in the

Paddle

For rowing, the paddles that rowers use are actually called “oars” because they are fixed to the side of the rowing shell. This causes the oars to not move around as rowers are completing their strokes. Also, rowing oars are very long at about 9.5 feet long, and they are typically made from carbon fiber, a very lightweight material, according to riversportokc.org. The “cleaver” or “hatchet” style blade is the most popular among sport rowing, as the asymmetric design and large surface area make it the most effective style of blade to propel the shell faster through the water.

HISTORY

Rowing can be traced back to ancient Egypt as a means of transportation, according to the Encyclopaedia Britannica. And, in the 19th century, it emerged as a club and sport in the United States. Now, people can participate in rowing at schools and local clubs all around the world, and no, you do not have to be a rowing athlete to try rowing!

Where Can You Go Rowing?

Because rowing requires a lot of special, expensive equipment and a team, it is typically not done recreationally for beginners. However, there are local clubs like Gainesville Area Rowing that allow beginners of all ages to get out and row with a coach and a team.

To learn more about how to get involved with Gainesville Area Rowing, visit their website at

gainesvillearearowing.com

Check out our July/August 2020 Spotlight360: Chris Tippin, coach of UF Rowing page 63 PADDLE

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SPORTS

CANOEING

WHAT IS IT?

OTTERTAIL

The Paddle

BEAVERTAIL

The most popular type of canoe paddle is the â&#x20AC;&#x153;ottertailâ&#x20AC;? paddle. It gets its name from the ottertail-shaped blade at the end of the paddle. This symmetrical shape is easy to pull through the water, making it the perfect paddle for recreational use, according to Fishell Paddles' website, an online paddle retailer. Other paddle blade shapes include the beavertail blade, which is another great option for recreational use, and the square tip blade, which is commonly used for canoe racing.

SQUARE TIP

How Do You Canoe?

Like kayaking, canoeing is a great workout for all the muscles in your arms, and you can build up great core and back strength while canoeing. Because a canoe is higher off the water, it requires a larger range of motion from your upper body to be able to paddle.

When you are canoeing, it can be easy to wear out your back or even experience some back pain after a long day, so make sure you are practicing proper form.

1

Sit up straight in your canoe instead of hunching over while paddling. This will protect your lower back and make it easier to rotate your torso while paddling.

2

Hold your paddle with two hands, one hand at the top of the shaft and one hand half way down the shaft. When you paddle, pull the blade of the paddle through the water using your arms and rotating your torso. This move will engage your arms and your core.

3

If you are canoeing with a friend, you will both alternate which side of the boat you paddle on. If you are going straight, one person should be paddling on the right side of the boat and one should be paddling on the left. You can alternate between side when one arm starts to get more tired than the other.

Where Can You Canoe?

Recreational canoeing is typically done on lakes or rivers where the water is relatively calm and easy to manage.

Because canoes are bigger boats, getting them through choppy or rough water can be a challenge and should only be done by seasoned canoers. Locally, there are multiple rivers and lakes where you can rent a canoe and enjoy the water. One of the most popular rivers to canoe down is the Sante Fe River, and you can visit the Adventure Outpost in High Springs to rent a canoe for you and your friends for the day!

PADDLE

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SPORTS

Canoeing is a water activity that uses paddles and a long, roomy boat. Because canoes are long and wide, they can fit two to three people in them, making canoeing a fun group activity.

Canoes have been used for centuries for fishing, transportation, sport and leisure, and not much about the design of a canoe has changed over the years. Because a canoe is bigger and has more room, it is easier to get in and out of, making it a great beginner paddling activity.

And, because a canoe sits higher on the water, you have a better view of the scenery around you and water beneath you.

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Ask the Expert

Ask the Lifeguard

BY TODD RAPP

PHOTOS COURTESY OF TODD RAPP.

Todd Rapp’s career as a lifeguard started at a water park in 1994.

Today, 26 years later, he is a firefighter and part-time beach lifeguard in Vero Beach, Florida.

What do you love about being a lifeguard?

The lifestyle of simplicity and being outside on the Ocean. When I was young, I sold my car, bought a bike and made sure I lived close to my workplace. Everything I needed was in a 2-mile radius of where I lived. All I needed to work was a pair of shorts and a whistle. No suits, no fancy car and no need to buy stuff to impress others. I could be myself, stay in shape and keep patrons safe.

What are the different challenges of being a lifeguard at a pool, water park or the beach?

Pools are mostly a static environment, as the pool dimensions don’t change, the water temperature stays consistent and water isn’t moving about, except to the filters and back.

The only thing that changes at pools is the patrons and the activities they are doing.

Water parks pose a challenge in that there are large numbers of people, and the water is always moving, for the most part. The only constant is, like a pool, the dimensions remain the same, and the water usually moves the same day in and day out.

The ocean is a very dynamic environment.

The tides move in and out, changing the depth and dimensions of the beach. The surf can vary greatly from being very small to very large, as well as coming in from different directions on different days. This can create hazards for swimmers, such as rip currents, shore break and strong currents

moving along the coast. The winds can change direction and cause issues. The sand moves around from day to day, changing the dimensions of the beach. Marine life, such as jellyfish, Man O’ War, sea wasps and sea lice can cause health issues to beach patrons. In addition, beaches are an open area with no entry gates or fences, and children can get separated from their parents quite easily.

What specific training do you need to be a lifeguard?

There are many different certifications by different entities/groups/organizations available for lifeguards. The American Red Cross has many programs for pools and limited water parks, but won’t approach open water. United States Lifesaving Association (USLA) is the governing body for open water lifeguards. The standard qualification includes being able to swim 500 meters in less than 10 minutes. All lifeguards are trained in CPR, first aid and use of an Automated External Defibrillator. Each agency has its own standards, which may be more stringent. They also have some type of training academy to complete prior to being allowed out on the beach.

Have you ever had to save someone’s life? If so, can you share details?

control, unpreventable. I have made countless rescues over the years in all types of conditions, from grabbing small children just off the beach who get pulled out, rescuing multiple victims caught in a rip current in very large surf, to driving rescue boats through inlets to rescue people from their capsized vessel. The grimmest moments have been those that occurred away from a lifeguard, outside a guarded area.

What is the most common dangerous thing you see people do around pools/oceans that they shouldn’t that could save their life?

People don’t know what they don’t know.

I believe a person’s overconfidence or ignorance of a given situation is the most dangerous thing. Peer pressure can play a part, whether it is coaxing a friend to jump off a pier or the high dive they have never been on, or to venture out into rough seas with no help around. Most people that I have helped had no idea that danger existed or was pushed too far by their peers. Drugs and alcohol can also play a role in these things.

Always swim near a lifeguard, and know your limits.

When staring out into the water, what are lifeguards looking for?

The ocean is a dynamic environment and can look very different over the course of just a few hours. Lifeguards can spot newly formed rip currents, approaching fog banks, incoming thunderstorms and marine life that could cause harm. We are always watching people, making sure they aren’t about to unknowingly put themselves in danger and doing our best to prevent incidents from happening. A dry lifeguard is a good lifeguard. An experienced lifeguard can spot a person in distress by their body position in the water, the effectiveness of the work they are trying to put in to stay about the water and the look on their face.

The goal of a lifeguard is to prevent a rescue from happening in the first place.

This comes from experience in seeing potential incidents before they happen and educating patrons along the way before they get into a bad situation. Issues still occur and patrons still find themselves needing help. Sometimes a swimmer may have a non-drowning issue such as a medical problem or marine sting.

Sometimes things are out of a lifeguard’s WELLNESS360 | JULY/AUGUST 2020

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Ask the Expert What is your favorite/least favorite part of being a lifeguard?

I love the simplicity of the lifestyle. While the pay isn’t great, being able to work on the water 40 hours a week has its benefits. I rode my bike to work for many years, leaving my vehicle at home. For part of the time, I didn’t even own a vehicle. I made it a point to live frugally, eat well and stay in good shape.

Living simple seemed to benefit my mental health as well. While being a lifeguard means maintaining good physical health, there is always something new to learn about your environment. Every lifeguard brings something different to the profession. When I was young, I depended on my strong swimming background and learning from the senior guards to be competent. Over the years, while I don’t swim or run as fast, my mind is sharper and I can see potential incidents sooner. Even though I only lifeguard a few times a month now, I have turned into the senior guard responsible for helping the young guys learn.

Most lifeguards are trained in basic first aid, and other lifeguards are EMTs. Being a strong swimmer is a must. Knowledge of the ocean, currents, weather and marine life is necessary. Ocean lifeguards must be comfortable where others aren’t. This means being able to punch through rough surf, make a rescue and return to shore with the victim(s). In the ocean or open water, the use of swim fins, rescue boards, personal watercraft and rescue boats are all utilized.

Communication is also a necessary skill.

Being able to let others know what type of emergency you have, where you are and what resources you need are crucial to having a good outcome. I have always said

Is a lifeguard's territory the water or the whole beach?

Lifeguards can tend to any issue on the beach, which they are trained for. Lost children, helping people up off the ground after losing their balance at the water's edge, alerting the police when necessary and providing first aid are a few of the non-water related issues lifeguards tend to. Many career lifeguards have extensive medical training, some being emergency medical technicians, and can render care during medical emergencies until the fire department or paramedics arrive. They are truly first responders, a link in the chain of survival.

What is the craziest situation you have ever been in?

Late on a cloudy day with stiff winds blowing away from the shore and out to sea, I returned to the lifeguard stand from

HAVE YOU EVER RESCUED SOMEONE FROM A SHARK BITE? Yes. Me!

People always inquire about sharks when arriving at the beach. I guess Shark Week on the Discovery Channel has fueled their curiosities and fears. While Florida is the shark bite capital of the world, only a handful have been fatal since records have been kept. Most injuries are limited to the soft tissues.

I have only helped one person with a shark bite. It was a simple case of mistaken identity, and the injuries were minor. Surfing near a lifeguard helped me, in 2004, as I had my own run-in with a shark. While surfing in South Florida, I fell off a wave and tumbled around underwater. I felt a very sharp

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Is there anything else you would like to add?

Visit USLA.org for beach safety tips and a career path to becoming an open water lifeguard. Contact your local pool, water park, or beach patrol for specific career paths. Ask them about junior lifeguard programs for children. Seek out websites and social media links to the facility or beach you plan going. Most will update conditions daily.

sensation on my right foot. When I came to the surface, I saw the foamy water was all red. I grabbed my board, rode the next wave to shore, hopped up the beach on one foot and laid down with my foot in the air. The lifeguard tended to me, irrigated the foot which was a mangled mess and controlled the bleeding. Fire Rescue came and transported me to the hospital where I went into a three-hour surgery to repair the foot. Compared to most shark bites in Florida, my injuries were on the more severe side but never life-threatening.

Even though I became one of the very few to suffer a shark bite, I refuse to let the incident deter my love for the ocean. Sixteen years later, I still surf and swim in the ocean as much as possible. My three kids usually surf with me, as well. We take precautions as not to surf when baitfish are present, to stay away from waters known to have large shark populations and avoid the waters when the sharks are in the midst of migrating. I am playing in their yard — best to give them room.

PHOTOS COURTESY OF TODD RAPP.

What specific skills do lifeguards have in addition to CPR?

that lifeguards are on par with other public safety departments such as fire and police.

Training and accountability have increased throughout the years. They are called to respond to help people who have found themselves in a situation they cannot escape without help. In some cases, they are a person’s last hope.

rinsing and storing the PWC (personal watercraft) for the day. A few minutes later, a gentleman came running to my tower, saying the six kids he was responsible for were getting blown off the beach in their rental kayaks half a mile down the beach outside the guarded area. After retrieving the PWC from the garage, I spotted three kayaks spread out over a large distance, about half a mile offshore. With two children in each kayak, it would take three trips to retrieve all of them. After rescuing the first two, the supervisor gave me a heading to the second kayak, now close to a mile offshore. After rescuing those two children, my supervisor gave me a heading to the last kayak, which was only visible a couple of times a minute, due to the stiff offshore winds creating waves moving away from land. I picked up a second lifeguard for another set of eyes and remained in contact with the supervisor on the lifeguard tower. It took a couple long runs out to sea, but finally was able to locate the last kayak, over 2 ½ miles offshore. The waves were 2 to 4 feet out there, driving the kids out to sea. I believe the Coast Guard had been alerted and was in the process of readying a search. It took quite a while to get the last two back to shore. Everyone was accounted for. Everyone was safe. Looking back, we literally found two needles in a haystack.

Mind Matters Why is this true for me and for so many others?

Being around water could help to reduce stress and anxiety and increase happiness -DR. WALLACE NICOLS

Well, science can actually explain it. Marine biologist Dr. Wallace Nichols has studied this phenomenon, and his findings are reported in his book, “Blue Mind.” Nichols defined the blue mind as the “mildly meditative state we fall into when near, in, on or under water.” It’s the opposite of the “red mind,” which is the “anxious, over-connected and overstimulated state that defines the new normal of modern life.”

Nichols found that being around water could help to reduce stress and anxiety and increase happiness. It can also help to lower resting heart rate. He explains how our “biological need for water” makes it one of the best sources of medication and calm. Ever wonder why taking a shower often relieves feelings of stress or sickness? The water provides a curative sensation for both physical or mental health, says Nichols.

"Water makes you happier, healthier, more connected to other people, and better at what you do," Nichols said in his book “Blue Mind.”

Michael Depledge, director of The European Center of Environment and Human Health at the University of Exeter Medical School, has conducted a number of studies through the years on the benefits of water to overall health. A study by Depledge’s team published in the journal “Health and Place” found that people being closer to water positively affected people’s health because of an increase in physical activity and less stress.

Water appeals to most of our senses. One of Depledge’s studies found that visual scenes with water are connected to a renewal of health and strength. The sound of waves is also connected to a sense of calm. Nichols found that the repetitive nature of the sound allows people to revel in the sound which creates a “bubble of solitude and privacy.”

Let the Calm Wash Over You:

How Water Can Soothe

BY TRACY WRIGHT

One of the most relaxing moments of the year for me is when I finally sink into my beach chair on my beloved lifetime vacation spot on Marco Island. The sight and sound of the waves crashing against the shore calm me in a way that nothing else can. In fact, one of my favorite meditation guides is called “A Walk Along the Beach.”

How can we reap the benefits of water in our daily lives?

There are a number of apps and sound machines that offer the sound of water as an option of white noise. Some of the more popular apps include “Rain Rain Sleep Sounds” for the iOS and Android, which contains water noises like thunderstorm, faucets and ocean sounds. “Ocean Sounds Relax and Sleep” has a variety of sounds from the ocean like waves, boat sounds and waterfalls.

For those who are land-locked, Nichols suggests using tubs, showers and spas to try and gain the same benefits. Even fountains and water-related features in your home can help to calm if used mindfully. If you’re lucky enough to live near any bodies of water, oceans and rivers do not need to be the only source of water. Lakes, ponds or streams can provide the same types of healing benefits.

Mind Matters

Take the Stairs:

How to Motivate From the Inside Out

BY LINDSEY JOHNSON, MS

Why does it seem that some people can get up and run every morning, consistently select the healthier lunch option or create other daily healthy habits, while it’s a struggle for others? The answer all lies in the mindset.

I’ve created my “why” — where do I start?

Like any behavioral change, starting small and staying consistent are critical to long-term impacts. New habits often take anywhere between 21 to 66 days to become fully integrated into your routine. Once the first small step becomes second nature, you can progress to doing more. For example, to add more bite-sized activity to your day, start with taking the stairs every time you are going to the second floor of a building.

Once this becomes an ingrained choice, start choosing the stairs over the elevator when you are ascending three to five floors. If you do this multiple times throughout the day, start with ascending once per day by stairs and gradually increase. Soon these small changes become a routine habit and take you one step closer to optimal health and wellness.

Shifting the mindset towards health and wellness is essential for achieving your life goals. By approaching healthy habits as steps towards improving quality of life, you will reframe your thinking to welcome these habits instead of dreading them. You are important – treat yourself with the kindness and support you give others and allow yourself the opportunity to thrive.

Intrinsic motivation, or motivation that comes from within instead of an outside influence, is the key to success in most aspects of life. While extrinsic motivation, such as a monetary incentive or winning bragging rights, can be a helpful kickstart to healthy habits, consistency and intrinsic motivation are the key to sustainable change.

How do I create intrinsic motivation?

I’m just not feeling it...

Sit down with a pen and paper and contemplate both your “why” and your goals. What is it you ultimately hope to achieve? Are you working to reverse, prevent or delay chronic disease? Are you aiming to have more energy to play soccer in the backyard with the kids or grandkids? Do you want to be at peace to fully enjoy every minute of life? Do you want to be the best version of yourself so you can positively influence the world and the people in it?

Once you determine your “why,” this becomes the basis for motivation. To be the

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best version of yourself, you train your mind, body and spirit to honor yourself and create an environment to have your needs met. You are important, and putting yourself at the top of your priority list helps you take small steps towards your objectives.

When you see your mind and body as tools to help you achieve your goals, it’s easier to treat them with love and respect. Small changes such as taking the stairs instead of the elevator, parking further from the entrance to the store, swapping out meat in one meal or taking a few minutes to meditate all become simple ways to honor and respect yourself. By changing your perspective to view healthy habits as stepping stones towards goals versus tasks that you “should” do, the mindset shifts towards yearning to create a healthy environment within your own stratus of influence. When the motivation wanes, revisit your “why” for a boost to get you back on track.

THE MOTIVATION BATTLE Intrinsic

VS

Extrinsic

Motivation that comes from within yourself.

Motivation that comes from an outside influence.

Enjoyment

Avoiding punishment

Interest Learning Curiosity Satisfaction

Reward or prize Money Bragging rights Praise

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Spotlight 360

To Row Oar Not To Row PHOTOS COURTESY OF CHRIS TIPPIN

Software engineer Chris Tippin saw a flyer for a new sport his first week of college. Twenty-seven years later, he hasn't walked away from the sport of rowing and his passion is stronger than ever.

How long have you been involved in the sport of crew?

I started rowing at university in the Fall of ‘93. I’ve been involved in crew ever since.

What made you start?

After graduating high school in Virginia Beach, I knew I had to reinvent myself (K-12, all I did was surf). Part of the new me was trying new things in college. In my first week on campus as a freshman, I saw a flyer about tryouts for rowing, an NCAA Division I sport at my university. Walking on to a team sport was something I would have never tried, not to mention having to wear spandex! In the spirit of wanting to change, I had no choice and showed up to the first day of practice knowing nothing about the sport. I didn’t get cut after the first two weeks and here I am, some 27 years later.

What do you love about the sport?

The easy answer is the team. No matter how good you are, you will not be successful if you do not have good teammates to back you up. I enjoy being out on the water for hours at a time. Ultimately, it’s the process I enjoy the most: the day to day grind that you have to do in order to be successful. Raw talent without a work ethic doesn’t get you anywhere in this sport; you have to be willing to work hard day after day, month after month and year after year. I love that!

Share your accolades and any new goals that you would like to accomplish.

TEAM ACCOLADES AND GOALS: The biggest team accolade for UF Crew happened in May 2019, when the women’s crew became Team National Champions. Individual boats have won national titles, an individual set a world record and the team has enjoyed numerous state and regional championships. I am most proud of what the team has accomplished as a group, as a CREW. With regards to future goals for the team, that never changes: continue to build a team that wants to compete on a

daily basis at practice and regattas. The athletes need to take ownership of the process. If we as a team achieve that simple goal then we will be successful.

PERSONAL ACCOLADES AND GOALS: For coaching, I was recognized as national coach of the year in 2019 and 2017. I was fortunate to be an official coach at the World Championships when one of my rowers was asked to represent his country of Egypt and I was asked to be his coach at Worlds.

As for my personal athletic career, before college, I was a competitive surfer. In college, I was a two-sports year-long athlete in NCAA DIV I rowing and NCAA DIV I cross country/track. As a rower, my boat finished fourth in the nation, and I competed in England at the prestigious Henley Regatta. In cross country, I qualified for and raced NCAA DIV I .

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Spotlight 360

Can you share a little bit about the sport and what people should know about it.

A little known fact about rowing is that it is the oldest collegiate sport in the U.S., with the Harvard/Yale boat race first occurring in 1852. Rowing is one of the original sports in the modern Olympic Games. In 1976, rowing was at the forefront of women’s athletics when the Yale women stood naked in front of their athletic director and read a statement demanding equality with the men’s program.

Due to the press, this bold act brought forth a lasting and positive effect to not only women in collegiate sports with the enforcement of Title IX, but to all girls who wanted to participate in sports at any level. It truly is a beautiful sport to be a part of if you enjoy being outside on the water; especially during sunrise or sunset. Just like with golf, technique plays a huge role in determining your success, so rowers work on some part of their rowing stroke on a daily basis. You never get it perfect, but always strive for perfection. Rowing is an expensive sport: the eight-oared shell costs between $35,000$60,000 or more. Equipment is a very big investment.

When did you begin your coaching career, where are you coaching now and what do you like most about it?

Summer 1999, I got a call from my former coach at my alma mater and he asked if I was interested in coaching. Up to that point, I never even considered coaching and I am pretty sure he only asked because he was desperate to fill the position before

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the fall semester started and I was local. I accepted his offer and coached an NCAA DIV I team for four years, winning several state and regional titles. I then moved over to coach at a junior program for one year, where the team won the state championship. I took some time off of coaching to begin a family when in 2009, I had an unexpected opportunity to coach at UF – I have been here ever since. I don't plan on going anywhere for many years to come; I truly love this team! The greatest reward comes in the form of the intelligent, athletic, positive and hard-working women I am honored to coach. I feel so lucky to be able to raise my daughter around women like this. I love the process of every year having that feeling of starting over again and building a nationally competitive team. We have a very high retention from year-to-year, but every year is a completely different team dynamic, with new girls coming in and returning girls stepping into leadership roles vacated by graduating seniors. All the while, maintaining the core values of the need to compete on a daily basis being passed down year after year.

A coach’s ability to retain their athletes will help elevate it from a team to a program.

Just last fall, UF Crew had over 90 women on the team (doing a little too good of a job with retention, in this coach’s opinion). I think all coaches need to constantly remind themselves that the ultimate goal is the experience that the athlete will leave with: was it a positive, will this be something they look back on with fondness? Long after your athletes have left your team, the biggest impression that will be left is the experience on the team with their crew, not of wins and losses. For rowing specifically, there is a balance of how much time is spent on coaching technique and how much time is spent on building fitness/strength. To be successful, you have to have both. You have to find that happy medium. For UF Crew, we are a club team, and that brings its own sets of challenges. As the women’s program has grown in success, I do get more experienced rowers with each successive year. A vast majority of my team are walk-ons just like I was in college with no experience in the sport. Yes, it is a challenge having so many walk-ons, but it is also a positive one. In a sport where technique plays such a huge role, they do not come in with any bad habits that need to be broken. The club team has its own challenges as they are not given the same benefits as an NCAA athlete. As a club team coach, I have to recognize this and be a lot more flexible and understanding. Missing practice for academic reasons is never an issue and does not affect their place on the team. On occasions when an athlete has to miss practice, they understand they need to get the workout done that day on their own. Academics should always come before athletics regardless if you are an NCAA or club athlete.

What are the greatest challenges when coaching a rowing team?

I think all coaches share the same challenges.

The greatest challenge is ensuring your team culture is a positive one, ensuring that the athletes want to compete and give an effort they are proud of on a daily basis. If this challenge is met, the team will be successful.

Second, the most important challenge all coaches face is retention from year to year.

Above: Tippin's UF crew team doing conditioning exercises in the boat house.

Spotlight 360 Where has been your favorite place to row locally?

Newnans Lake is one of the best places to row anywhere, let alone locally. It is a large body of water so you can get in the meters with little to no recreational boating.

Due to the large number of gators on the lake, no one wants to waterski there. Our hulls are only a few inches above the water line so any wake from a motorboat can cause problems. The water conditions on Newnans is superior, as we have many days on the water with barely a ripple on the lake.

Did you row in college? If so, share your experience.

Yes, I rowed in college for four years and loved it. My teammates became my best friends in college â&#x20AC;&#x201C; if we were not at practice together, we were hanging out together. I got to travel, too, and compete in several parts of the U.S. as well as overseas. Perhaps most importantly, I met my future wife while on the team.

OPEN TO ALL If anyone in Gainesville or the surrounding area is interested in trying rowing, you do not have to be in college to get involved. There is a local rowing team, Gainesville Area Rowing (GAR) that caters to junior and master rowers regardless of experience. GAR is led by coach Hugo Moon, whom I respect a great deal.

You can get more information about them at

gainesvillearearowing.com

What is your best memory as a crew coach?

Extremely hard question to answer; I have seen so many instances of individuals reaching levels of excellence either I or they did not think were possible. If I had to pick one, it would be at nationals last year where we became team national champs.

We entered several boat classes from a single with one rower all the way up to the eight-oared shell that has eight rowers and a coxswain. One of the boat classes we entered is called the pair that has only two rowers.

The pair is considered the most difficult boat to row well and requires months and months of practice with the same partner.

Our pair only had three weeks to practice together leading into nationals, so we went into the race with no real expectations. It is very rare nowadays when I get emotional at a race, but when I saw those two women in the pair do well enough in their semifinal race to qualify for the grand finals at nationals, I got emotional. I was so proud of those two! That weekend was truly a team effort with several boats not only making grand finals at nationals but also medaling.

Do you live a balanced, #360WELL life? Do you know someone that does?

Wellness360 Magazine wants to hear your story! Email nbirving@irvingpublications.com to submit your #Spotlight360 for a chance to be featured in one of our upcoming issues.

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Community

We Tried It!

Summer is finally here, which means you are probably thinking about planning the ultimate social-distancing vacation at the beach! Our staff at Wellness360 has vistited quite a few beaches in our days, and we have compiled the perfect recommendations for some fantastic beach destinations!

STAFF TOP BEACH PICKS! APRIL: After moving to Florida from North Carolina, my favorite beach is Longboat Key, Florida which is west of Sarasota. Especially when my children were young, I loved the calm, warm waters of the Gulf. The fine white sandy beaches and sparkling turquoise waters look like they are from a travel brochure. We love the beach, boating in the bay and playing on the sandbars. St. Armand’s Circle is there, too, with world class dining (Columbia and Tommy Bahamas are good choices) and all kinds of little boutiques and shops. We never miss a chance to get ice cream at Big Olaf’s Creamary or grab a waterside lunch at Salty Dog’s.

The Mote Marine Aquarium is also there and is perfect for days you want to spend inside.

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AMANDA: While I love being a Florida girl and I love our beaches, I will never forget the time I spent on Waikiki Beach in Honolulu, Hawaii! I was able to vacation there in January, and the warm sun and cool waters made me completely forget that it was actually wintertime. Not only was the weather on the beach perfect, but the atmosphere of Hawaii was unreal.

Being surrounded by palm trees and hearing a constant hum of a ukulele everywhere I went made my experience that much more magical. I also visited a small bay in East Honolulu called Hanauma Bay where I got to snorkel with the most exotic fish I’ve ever seen. I can’t decide which location I like better, as they both were breathtakingly beautiful. I can’t wait to go back!

WELLNESS360 | JULY/AUGUST 2020

BETSY: We do a bi-annual trip to Edisto Beach, SC with my very large family. We rent three to four beach houses and enjoy good quality family time for a week. With the 30-40 of us that attend, there is plenty for all to do; but in a laid back beach setting. There are a handful of restaurants and shops, a Bi-Lo Grocery Store, a Marina, a night club and the rest of the fun is left up to nature. Our favorite restaurant is Whaley's. They have the best fish sandwich I've ever had, delish! Whether we're at the beach, kayaking, boating, biking or going on a turtle watch, there is plenty to do for all ages. This is a trip we look forward to every two years, and it's a special time to stay connected with extended family.

NICOLE: When I moved to Jupiter Florida at the age of 10 from New York, I didn’t realize how lucky I was to be living seven miles from the sand and the surf of the Atlantic Ocean. Fast forward 23 years since I have been living in Gainesville, and I sure do miss it!

Not only are there miles and miles of sandy beaches and beautiful waves on the ocean side, there is also the Jupiter Inlet that is home to the Jupiter Lighthouse, Blowing Rocks on Jupiter Island and the Intercoastal Waterway where you can see manatees and other sea life while cruising on a boat, paddle board or kayak.

PHOTOS COURTESY OF STAFF MEMBERS.

MEGAN: Ironically enough, my most memorable and favorite beach is called Magen’s Bay. It is a beautiful beach, tucked away in a cove on the Island of St. Thomas in the Virgin Islands.

I went here in 2002, but still remember the blinding white sand and crystal clear water that put off a bright aqua and teal glow. Not only is the beach breathtaking, but the journey to get there from our cruise ship was fantastic! We rode on a catamaran to get to the island, then drove through mountains of jungle until we arrived. It is a beautiful hidden nook, and I highly recommend it to anyone that finds themselves in St. Thomas!

GRACE: Being from Florida, it is so difficult to choose a favorite beach!

Some of them have the best sand, some have the best restaurants, while others have the best sunsets. I will narrow it down to two. Coming in at number one is Destin, Florida because the sand feels like clouds and the sunsets are absolutely unreal.

We have visited Destin a few times for family vacations, and everytime we go, we never want to leave. The second would be Malibu beach in California because when you visit, you feel like a movie star and the deep blue water is so different from the East coast. You can even walk a trail up to an ancient coastal bluff sand dune at Point Dume and look out over the water.

Community Event information may be subject to change due to COVID-19.

Please check with event organizers to confirm the status of events.

Wednesday, July 1 Wednesday, September 30 2020 Stars & Stripes Virtual Run Walk Challenge

Friday, July 17 Gainesville Hip Hop Night

Doors open at 8:30 p.m.

High Dive highdivegainesville.com/events Get out and enjoy a fun night filled with hip hop at Gainesville’s High Dive! You can buy advanced tickets on eventbrite.com, and make sure to read the safety guidelines for High Dive!

July 1, 12 a.m. – September 30, 11:30 p.m.

Go to thevirtualrunchallenge.com and search “2020 Stars & Stripes Virtual Run Walk Challenge” to compete!

Wednesday, July 1 Union Street Farmers Market at Celebration Pointe

Saturday, July 4

4-7 p.m.

Celebration Pointe unionstreetfarmersmkt.com This farmer market is held every Wednesday, rain or shine!

Macy's 4th of July Fireworks on NBC

8 - 10 p.m.

Televised on NBC nbc.com You can watch the Macy’s firework show on NBC or you can stream it online!

Friday, July 3 - Sunday, July 5 2020 RunnerMania Virtual Running Festival

July 3 at 12 a.m. - July 5 at 11:30 p.m.

Go to thevirtualrunchallenge.com and search “2020 RunnerMania Virtual Running Festival” to compete!

Friday, July 3 Florida Museum Public Reopening

10 a.m. - 5 p.m.

Florida Museum of Natural History floridamuseum.ufl.edu All visitors are required to wear a mask into the museum, and social distancing will be enforced.

Friday, July 3 Synthetic Skating Rink Opening

Times vary; you must register for a skating time slot Cade Museum for Creativity & Invention cademuseum.org This synthetic skating rink will be made inside the Cade Museum as a part of its “cool” inventions collection.

Saturday, July 4 A Capitol Fourth

8 - 9:30 p.m.

Watch it live on PBS pbs.org PBS celebrates 40 years on the air with their annual 4th of July celebration. Watch the show on PBS!

Saturday, July 4 Haile Farmers Market

8:30 a.m. - Noon Haile Plantation hailefarmersmarket.com Head out to Haile to enjoy fresh, local produce, meats, honey, oils and more! This farmers market happens every Saturday!

Tuesday, July 7 FREE Relationship Skills Workshop

6 - 8 p.m.

Virtual Class This virtual class is hosted by SMART couples at the University of Florida. This class is part of a series of classes called “Before You Tie The Knot” that you must pre-register for on eventbrite.com. The other workshops will be on July 14, July 21, July 28, and August 4.

Saturday, July 11 Jazz on the Green

7-9 p.m.

Celebration Pointe celebrationpointe.com Enjoy live music, food, drink and lawn games!

Saturday, July 4 and Saturday August 1 Kanapaha Botanical Gardens Guided Tour 10 a.m.-12 p.m.

Kanapaha Botanical Garderns kanapaha.org Tours are offered the first Saturday of every month.

Friday, July 24 Playlist at the Pointe

7-9 p.m.

Celebration Pointe celebrationpointe.com Enjoy all kinds of live music on the lawn at Celebration Pointe!

Saturday, August 1 Haile Farmers Market

8:30 a.m. - Noon Haile Plantation hailefarmersmarket.com Head out to Haile to enjoy fresh, local produce, meats, honey, oils and more! This farmers market happens every Saturday!

Wednesday, August 5 Union Street Farmers Market at Celebration Pointe 4-7 p.m.

Celebration Pointe unionstreetfarmersmkt.com This farmer market is held every Wednesday, rain or shine!

Thursday, August 20 FREE Career Insights: Monthly Digital Workshop

8 - 9 p.m.

Virtual Event Join this free virtual class to learn more about economic and technology trends that could impact your career. You must register for each class because seats are limited.

You can register on eventbrite.com.

Saturday, August 22 Home Buyers Education Seminar

8 a.m. – 4:30 p.m.

Gainesville Alachua County Assoc. of Realtors This seminar is perfect for those looking to buy a home, but don’t know how to start the process. You can register for the seminar online at eventbrite.com.

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WELLNESS360 | JULY/AUGUST 2020