Arizona’s Sports & Fitness Resource
Food as Fuel 12 • Mayan Retreat 16 • Marty’s Food Commandments 20 • The Perfect Protein 22
Of Of Craziest Frickin’ Day Life! Your Craziest Frickin’ Day Your Life! T
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es et hl at g in k ee -s ll ri th r fo t en ev e at The ultim Warrior Dash is a mud-crawling, ﬁre-leaping, extreme run from hell. This ﬁerce running series is held on the most challenging and rugged terrain across the globe. Warriors conquer extreme obstacles, push their limits and celebrate with kick-ass music, beer and Warrior helmets.
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20th El Tour de Phoenix Mesa
25th Tour of the Tucson Mountains
Saturday, April 2, 2011
Saturday, April 16, 2011
Ride 72 or 26 miles around Red Mountain in the Valleyâ€™s Premier Perimeter Bicycling Event plus 4-mile and 1/4-mile Fun Rides.
Ride 73 or 27 miles around the Tucson Mountains, plus 4-mile and 1/4-mile Fun Rides. 2012 New Name and New Route!
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A r i z o n a’ s S p o r t s & F i t n e s s R e s o u r c e
feb 2011 >> Vol. 20 >> No. 2 www.sweatmagazine.com
12 Food as Fuel
Getting the most bang for your nutrition bucks by Sue Berliner
14 Recipes and More
A home made nutrition bar, Stuffed Bell Pepper and a tool for Quick Prep.
16 .Renewing, Relaxing and Refueling on the Mayan Riviera
Sue Berliner takes you south of the border for yoga by the beach and a Mayan Adventure.
20 .Marty’s Top 10 Food Commandments Marty Velasco Hames gives you her formula for winning nutrtion
Phil Maffetone on the perfect protein, the incredible egg.
Publisher’s Note. . . . 6 Fast Breaks . . . . . . . . . 8 Whiskey Off Road, Mark Nadeu, Girls Gone Riding, Brent Steiner
On Schedule 10 Great Urban Race, Tri for the Cure, Tour de Phoenix, Marquis.
Sweat Shorts. . . . . . . 26 Xterra, 12 Hours in the Papago
On the Cover On this page
Design by Carla Rogers Food photos by Sue Berliner
Mel Liebling having a winning day and a blast at the Four Peaks Brewing 12 Hours in the Papago. Photo by Bill Egan
Que Pasa. . . . . . . . . . . 28 The SWEAT Marketplace. . . . . . . 29
A r i z o n a’ s S p o r t s & F i t n e s s R e s o u r c e
Vol. 20 >> No. 2 >> feb 2011
A Family Food Tree
oncerns about eating well began long before the injection of high fructose corn syrup into our food system and the American waist line expanded.
Contributing Editor Joan Westlake
French writer La Rochefoucauld, circa 1650, wrote : “To eat is a necessity, to eat intelligently is an art.”
Sue’s “hot yoga” bra top and shorts by lululemon.
Nancy Clark Shelli Read Geri Kilgariff Laurel Hill Dock Ellis
Photographers Randy Berryman Zazoosh.com
Art Direction & Production Switch Studio email@example.com
Creative Director Jim Nissen
Art Director Carla Rogers
Advertising Advertising Director Sue Berliner firstname.lastname@example.org
distribution Metro Phoenix Integrated Media Sevices Tucson Xavier Baca
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Photo by Michael Woodall
I love food. It is hard not to. It provides fuel and pleasure. For many the challenge lies in striking the right balance. Fortunately for me tasty, nutritious and satiating live together harmoniously. My childhood family life and heritage influenced my aptitude for eating well, preparing and cooking food. My parents grew up in New York City where food choices were endless. My grandmothers were both Russian, ate lots of borscht and lived into their 90’s. Grandpa on dad’s side was Polish. My grandfather on my mother’s side was Syrian. That added a Mediterranean flair and vibrant spices to my mom’s good cooking. Typical of the times, my mom did most of the cooking. Mom’s meals were straight forward. While my parents did not keep kosher, they grew up in kosher households which meant meat and milk (dairy) did not play together. Monday, Wednesday and Friday dinners she served meat (beef, chicken, lamb, turkey or veal). Tuesday and Thursday nights we ate dairy dishes, which meant pasta or fish. Depending on the season, dinner started with half of a grapefruit, slice of melon or homemade fruit cocktail. A small salad followed. The main dish was served with rice or potato (white or sweet) and another vegetable. Her stable of vegetables: beets, bell pepper, broccoli, carrots, corn, green beans, onions, peas, potatoes and spinach. She did not veer to far from these basic components but she often combined these elements into great dishes like stuffed bell peppers, pepper steak, stuffed veal pocket, chicken fricassee and Syrian spiced green beans and tomatoes. Her dessert menu included, though not served regularly, jello, chocolate pudding, rice pudding or baked apples. While we had white bread in the house, I preferred the fresh from the deli bakery hearty rye or dark pumpernickel breads. My father was a bit more adventuresome and introduced me to kumquats, pomegranates and other more exotic foods. My interest in cooking started my senior year of college when a roommate and I would make elaborate dinners. I can still remember cooking the fish her granny caught and sent to us frozen in milk cartons. As with work outs, changing it up and pushing your boundaries, offers great rewards. The same goes with food and nutrition. Variety is the spice of life. One of the easiest ways to freshen up your eating, explore new foods. Buy some different spices. When you do the cooking you make the decisions and can have your food the way you like it. Remember “Hold the onions, hold the pickles, special orders don’t upset us?” You can do that best at home and make your own “Happy Meal.” Cooking is forgiving, you can always add a little of this or that and fix it up (not so much for baking). I cook with reckless abandon. Do the same, have fun in the kitchen. Make it a form of entertainment not a dreary task. Stretch yourself. If you have a favorite dish from a restaurant, try recreating it at home. It is easier than you think and less expensive. Make eating well a priority like working out and your body will thank you. You may likely live into your 90’s like my grannies even if you skip the borsht. Bon Appétit
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Girls Gone Riding
O c t ober 1 9 9 2
Brent Steiner Career Highlights: Winning National Coors Light Duathlon y e a r s o f ing Series 1990, NCAA 2011 All-American distance runner University of Kansas (1984), National High School Cross Country Champion (1979) Today: In October 1992 Steiner was a professional duathlete. Today he is a Territory Manager for Pearl Izumi. He continues to cycle on the road, mountain bike, kayak and do light weight lifting. Brent Brent Steiner, #3 of Tempe, one of the top duathletes in the world, returns to the Coors Light National Duathlon Championship on October 25 at Tatum Ranch. Photo by Craig Scheibel
Be in the Know Do you want to keep up with breaking event and fitness news that matters to you? Looking for quick tips on staying fit, getting the most from your workouts or injury prevention? The SWEAT Email newsletter will roll out in February. It will be chocked full of goodies expect including upcoming magazine, tips from experts on a variety of subject highlights. But there will be more: recipes, cooking tips, promotions, contests, give-aways, event announcements and more. You can register for the newsletter at sweatmagazine.com (lower right side), like us at facebook.com/sweatmagazine or email us a note at email@example.com. We look forward to connecting.
Perform Better Are you looking to improve your performance or need some guidance with your training? Staley Performance Institute (SPI), s a top notch teaching and coaching facility located at the Arizona Grand Resort in Phoenix recently opened. Charles Staley, well known coach, author, and presenter leads the charge. SPI features a wide variety of strength-based fitness classes and educational offerings for anyone seeking greater health, performance, and overall functioning. The Instititute serves the needs of clientele from all points of the globe — traveling clients enjoy the luxurious amenities of Arizona Grand Resort while training under coach Staley and his staff. Local clients participate in Tri-Cor, a strength, power, and endurance-focused small-group fitness class. Staley is the author of Muscle Logic and more than 1200 articles. He has been featured on NBC’s Today Show and the CBS Early Show. He is a USA Weightlifting Certified Club Coach and the creator of Escalating Density Training. For more information about Staley Performance Institute please call (602) 453-5567
Run for Ryan House What happens when parents of special needs children have an emergency out of town? Or a single mom raising a child with a debilitating disease and she needs some time to herself? They turn to Ryan House. The first of its kind in the Southwest, Ryan House provides respite and palliative care for children with life-threatening conditions in a home-like setting. Ryan House, located in Phoenix near St. Joseph’s Hospital, opened in April 2010. On January 6, Sole Sports in Scottsdale hosted a kick off party for Run for Ryan House. The Kick-Off Party was an opportunity to meet
Women of all abilities, sizes, ages, and experience here is your chance to get together with your gal pals. This is an organized, non-competitive ride under the banner of girl power at the Third Annual Girls Gone Riding (GGR) All-Women’s Bike Ride on Saturday, Feb. 19 in Gilbert. Hundreds of women will choose their route of: 15, 34, 62 or 100 miles and will take off at 7 a.m. from Higley High School in southwest Gilbert, 4068 E. Pecos Road, Gilbert. The option to raise money to benefit a local charity and earn an official jersey or a pair of cycling socks offers women an awesome ride and chance to connect with others in the cycling sisterhood. The humble ride started with 25 women in 2009, grew to 75 in 2010 and 200 are expected this month. Riders have already registered from Arizona, several Southwest states and as far away as Pennsylvania. Beneficiaries of this year’s GGR are: Not One More Cyclist Foundation; National MS Society, Arizona Chapter; Phoenix Women’s Sports Association; and Institute for Mental Health Research. Well-stocked rest-stops and lunch will be provided following the ride. Group rides and clinics are available through meetup.com. Global Bikes, in Gilbert, hosts free clinics and training rides for women to help prepare. These GGR clinics are scheduled through meetup.com every few weeks with different topics for all women riders. For more info or to register visit girlsgoneriding.blogspot.com. athletes headlining the event, learn more about the event, meet fellow runners and register. The event takes place on March 5 in DC Ranch. There is a distance for everyone, a half marathon, 10K, 5K or 1 mile Family Fun Run. Ironman competitor Kevin Taddonio was on hand to share stories, discuss running, and answer questions about how to train for the run. Taddonio was the first American Amateur at the 2010 Ironman World Championships with a time of 8:58. Two other local runners also headlining Run for Ryan House are Professional triathlete Lewis Elliot; and “Biggest Loser” Season 9 contestant SunShine Hampton. To register for the run or learn more about Ryan House visit ryanhouse.org.
Win a Trip to 2011 Single Speed World’s Single speed aficionado here is your chance to win a trip to the 2011 Single Speed World Championships August 27 in Ballyhoura, Ireland. Epic Rides, in partnership with the Single Speed World Championships, will award the first place male and female finishers at the Whiskey Off Road in the 50 Proof single speed categories round-trip airfare to attend the World Championships. This award, along with the $20,000 cash purse for pro riders – with male and female riders receiving equal payout – is one reason the Whiskey Off Road appeals to top level endurance mountain bikers. “Those familiar with the unique subculture of single speeding know the nomadic Single Speed World Championships is an annual event not to be missed,” said Todd Sadow, Epic Rides president. “We are proud to take part in sending some of America’s most talented single speeders to such a fine celebration among the world’s cycling community.” The 2011 Whiskey Off Road endurance mountain bike event, located in Prescott, takes place April 29 May 1. The challenging course, festival atmosphere and superb organization of the Whiskey attract a large number of riders, supporters and spectators. Amateur registration opened Jan. 3 and is limited to the first 1,400 registrants. With three days of event related bike racing, fun rides, a well attended industry expo and live music based in the “Event Hub” of Prescott’s commerce district, Epic Rides expects the amateur category to sell out in record time. Online and snail-mail registration forms can be found at http://epicrides.com/wor/wor.htm.
Beware of Pain Killers
Mark Nadeau, Co-managing Partner at DLA Piper LLP, is serving as Executive Chairman for the 2011 Phoenix Tour de Cure, the signature cycling event of the American Diabetes Association. Nadeau slowly progressed from the purely recreational cyclist to become (at the behest of his insane friends) a rider on the Century circuit having completed the Triple By-Pass in Colorado and El Tour de Tucson. In doing so he vastly improved his health and enjoys riding with many friends in Arizona and Colorado. He is applying his dedication and commitment to the cause of the American Diabetes Association, to lead a corporate recruitment effort for the Tour de Cure. “Every company and every family is touting wellness and healthy eating along with physical exercise,” said Nadeau. “Little did anyone appreciate the ADA has been teaching this for decades. I am a diagnosis of type 2 diabetes in waiting. And many of us are. For me, the bicycle brings along the benefits of friendship, community, excitement with life, and a healthy focus on eating and weight control. It is an honor to work with the ADA and our firm is proud to be one team riding in the Tour de Cure.” He explains “Our business morale is improved when we sponsor and participate in this ride. Our people become one and are not separated by the artificial cubicles in the office. We have shared some great laughs and smiles pedaling down the road. At the same time, we know we must take this disease seriously and work to eradicate it.” Bring a team and join Mark at the 2011 Tour de Cure on Saturday, March 12, at REACH 11 Sports Complex. With routes from 8 to 62 miles, there is a ride for every cyclist. To register or learn more about the event, visit http://main.diabetes.org/gotophoenix. For more information on riding or forming a team, call 602.861.4731 X 7093 or firstname.lastname@example.org.
Winter Games 2011 Surprising but true, the countries largest winter sports festival takes place in Arizona. The Grand Canyon State Games Winter Games got underway in January. The festival hosts 36 sports and expects to draw more than 10,000 during the event. February events include skiing and snowboarding in Flagstaff at Snowbowl, tennis and pickling (new to the festival ). The Games are open to all ages and abilities. To view the schedule of events or for more info, visit gcsg.org or you can call 480-517-9700. The final events, Adult Baseball and Curling, take place April 15-17
Prescription painkillers kill about twice as many people as cocaine and five times as many as heroin. Nearly two million Americans are dependent on or abusing narcotic (opioid) pain relievers— Dr. Michael Miller, editor in chief of the Harvard Mental Health nearly twice as many as are addicted to cocaine. Because opioid Letter, explains that treatment for a painkiller addiction is most painkillers target the same brain successful when it consists of two phases: detoxification to reduce receptors as heroin, causing euphoria, or eliminate withdrawal symptoms after opioid use they carry the risk of addiction. stops, followed by a longer (and sometimes indefiOn television shows, drug addicts nite) maintenance phase. Although counseling is an are often depicted as important part of treatment, most people addicted criminal characters making deals to painkillers require treatment with a medication are dependent on or abusing on dark street corners. In fact, people such as methadone or buprenorphine during both abusing opioid painkillers are most likely narcotic pain relievers in the U.S. detoxification and maintenance therapy. Although to obtain them from friends or family most people addicted to opioids make multiple members rather than from any other source, reports the January attempts to kick the habit, it can be done. 2011 issue of the Harvard Mental Health Letter. −Harvard Mental Health Letter.
March 12 Super Spartan Race Looking for a new challenge? The Super Spartan is an 8-mile battlefield of insane mud running with 15+ obstacles to test your physical strength and mental resolve. This mud fest of a race offers many trials to push you to your full potential. The good news, after you complete your painful journey, there will be live music and a catered meal to soothe your aching joints. Top 3 Male and Female finishers at each Super Spartan qualify for free entry into the Spartan Death Race. The race takes place at Rawhide, 5700 West North Loop Road, Chandler. The challenge hits the dirt at 9 a.m. For all the details visit spartanrace.com
March 12 Great Urban Race Recognized as the little “Amazing Race,” the Great Urban Race returns to Phoenix on March 12. Teams comprised of two people will navigate throughout the Phoenix streets, completing challenges and finding checkpoints which will lead them through one madcap adventure around town. The race begins and ends at Slider’s American Grill next to Chase Field, 201 S. 4th Street. Packet pick-up commences at 11 a.m. and the race gun shoots off at noon. Finish among the top 25 teams and you qualify for the National Championship race in New Orleans on Nov. 12. The fee to enter is $45 per person until Feb. 14, $55 a person until March 11 and $65 per person come race day. www.greaturbanadventurerace.com.
March 13 Southwest Valley Regional YMCA Olympic & Sprint Triathlon/Duathlon Want a longer distance tri but not ready for open water? The only Olympic distance pool swim triathlon in Arizona makes its 4th annual appearance at Southwest Valley Regional YMCA Olympic & Sprint Triathlon/ Duathlon. Distances for the Adult Olympic Tri are: 1500 meter swim, 24 mile bike, 6 mile run. The Swim takes place in a heated pool. The Adult Sprint Tri is a 400 meter swim, 12-mile bike, 3 mile run. The Adult Sprint DU subs 1/2-mi run for the swim. The youth do a 100 meter. swim, 4 mile bike and .5 mi run. The race takes place at the The Southwest Valley Regional YMCA, 2919 N. Litchfield Rd. (On the northeast corner of Thomas & Litchfield Rd.) Goodyear. The Youth Tri kicks off the event at 6:45 a.m. The race caps at 500
10 SWEAT magazine
so register early. To register and for all the details visit trifamilyracing.com
20th Annual Holualoa Tour de Phoenix
Tri for the Cure Arizona Ladies only, gentlemen. You can’t pay your way into this one, but you are encouraged to tell all the women in your life about this one. The Fifth Annual Susan G. Komen Tri for the Cure will be held in Chandler on March 20 at Chandler High School. It is an event designed to promote the good health of women. The Adult Sprint Tri is a 400-meter swim, 8-mile bike and 2-mile run. The Adult Sprint Relay is for two or three person teams. The Adult Sprint Du is a 1-mile run, 8-mile bike and 2-mile run. For those new to the sport free swim clinics take place on February 13th and March 6th. For complete details and more clinic info visit www.triforthecureaz.com.
March 19 Racin at the Basin City of Scottsdale 3.1 Series Short and fast is a perfect opportunity to keep the engines revved up. Racin at the Basin 5k series kicked off in late October and the spring race blooms in North Scottsdale on March 19 at 8:00 a.m. The 4-race series was designed for those new to running or seasoned pros. The final race takes place under the stars on June 18. Races are held at the beautiful Scottsdale Sports Complex, 8081 East Princess Drive, Scottsdale. Individual races are $15 in advance or $20 day-of-race. For more information call 480-312-PLAY or visit www.ScottsdaleAZ.gov/parks/ssc.
March 27 Valley of Gold Half Marathon Want a spring tune up? The Valley of the Gold half Marathon, Quarter Marathon and Oro Valley Hopsital 5k returns to the Tucson area on March 27. The Half Marathon Wheelchair race kick starts the event at 6:55 a.m. followed by the half marathon, then quarter marathon, 5k and finishes with the 5k at 10 a.m. All events will start at Ventana Medical Systems Inc., 1910 Innovation Park Drive, Oro Valley, six miles north of Tucson. The half marathon course is open and fully supported for four hours. Makes it ideal for walkers too. There will be lots of support throughout the course with seven aid stations stocked with water and Ultima Replenisher. Participants will be using disposable timing chips, receive a technical shirt and finishers medal. Run into arizonadistanceclassic.com for all the details.
A favorite tour in the East Valley, The Holualoa Tour de Phoenix is changing its name. Put a line through the word Phoenix and replace it with Mesa. Open to all ages and abilities, the Tour offers 72 and 26-mile courses, all routed throughout Mesa. It begins at Red Mountain Park and extends into the beautiful and rugged backdrop of the Salt River Recreation Area and Tonto National Forest. The 72-mile event is a perimeter ride around Red Mountain and the 26-mile course feeds onto the main route. Both courses feature an approximately 3-mile climb as participants begin the final leg of the event. Kids and their families are invited to participate in the Tour’s Fun Ride, a 4-mile course adjacent the main event start lines. El Tour de Phoenix benefits Perimeter Bicycling Association of America, Inc., The Leukemia & Lymphoma Society and their Team In Training program continues its mission to fund research to fight blood cancers. Online registration opened January 21 and new this year, there are no convenience fees. For all the details call 520-745-2033 or visit PerimeterBicycling.com.
April 10 Marquee In 2011 Red Rock Co opens their season with a doozy on April 10. The first annual Marquee Triathlon presented by Iron Gear Sports amps up the southwest triathlon season in style. With Half Iron, Olympic and Sprint distance events, the Marquee offers a little something for everyone from the first time triathlete to the seasoned pro. This is also the first event in the Red Rock Co Arizona Triathlon Series, so you’ll want to start racking up those points early. All Marquis events start and finish at Tempe Center for the Arts (TCA). The swim takes place in Tempe Town Lake. The bike course will follow the Ironman Arizona bike course through the Salt River Pima Maricopa Indian Community and consists of two loops for the Half, one loop for the Olympic and half a loop for the sprint. The run course loops around the lake with two loops for the half, 1 loop for the Olympic and a modified short loop for the Sprint. The first wave gets underway at 7 a.m. Registration and packet pick-up will be available from 10 a.m. to 5 p.m. on April 9 at the Tempe Center for the Arts. It just takes finishing three of the six 2011 Red Rock Co’s tri events to be eligible for series prizes. Swim into redrockco.com and make your plans for 2011.
NO ONE Should Have to Suffer!
Dr. Bruce Werber, a nationally recognized Board Certified foot and ankle surgeon, is pleased to announce the opening of a new, state-of-the-art facility providing the most comprehensive foot and ankle care available today. Receive a copy of Dr. Werber’s book “A Comprehensive Guide to the Foot and Ankle” by simply calling 866.938.6173, or visit InMotionFootandAnkle.com. There is no obligation. If you are experiencing any symptoms or suffer from chronic conditions or pain, please call us at 480.948.2111 to make an appointment (often same day). Evening and early morning appointments available.
We Care. We Listen. We Offer Solutions
AD2011 Form TRI-FAMILY-RACING
February 27, 2011 Tri-Family Racing Present’s The 3rd Annual JCC Scottsdale Spring Adult &
Phone Youth & Relay Sprint Triathlon & Duathlon, MINI TRI: Adults: 250 yd.Fax Swim, 9.5 mi Bike, 2 mi Run; MAXI TRI: 500 yd.
swim, 12.6 mi Bike, 4 mi Run, Youth: 100 yd. Swim, 3.1 mi Bike; 1/2 mi Run, DU: Adults: 1/2 mi. Run, 9.5 mi. bike, 2 mi. Run, Maxi Tri Relay same distance as listed above, Scottsdale, AZ
Authorized Signature: Racin’ at the Basin
Authorized Signature: March 13, 2011 The 4th Annual Southwest Valley Regional YMCA Olympic & Sprint
Date: in a heated pool); Adult SPRINT Tri Sprint: 400 m. Swim, 12-m Bike, 3 mi Run, Adult Sprint DU: 1/2 mi
Triathlon/Duathlon Adult OLYMPIC Tri: 1500 m swim, 24 mi Bike, 6 mi Run (The Swim takes place
The City of Scottsdale presents Racin’ at the Basin…
a fast, fun, no-frills running series at the beautiful Scottsdale Sports Complex. Whether you are looking to run your first 5K or a chance to improve your fitness, you will enjoy this fantastic Name correct? equipment tracks Adtwo-loop copy correct? ❑ your series. Chip-timing run over the Address correct? ❑ Offer fun and challenging course. correct, if any?
Run, 12-mi bike, 3 mi Run - Youth Tri: 100 m. swim, 4 mi B; ½ mi Run, Olympic Relay: Same as Olympic Triathlon distances, Goodyear, AZ
CheCk eACh box As A guiDe:
CheCk eACh box As A guiDe:
❑ ❑ ❑ Phone # correct?
for the Cure Triathlon: Swim 400M, Bike 8MI, Run 2MI - Duathlon: Run 1MI,copy Bike 8MI, Run 2MI, Chandler, AZ Name correct? correct? ❑ ❑ Ad Address correct? Offer correct, if any? ❑ ❑ April 3, 2011 Iron Gear Sports PRESENT’S The Mesa Iron gear Sports Adult Sprint & OLYMPIC Triathlon#&correct? Duathlon & Youth triathlon Olympic: Adults: 1600 yd.heated pool Swim, 24 mi Bike, Phone ❑
Race Dates: • Look over your project and check for errors; spelling, address, telephone #’s, copy or conRace #3 Saturday, March 19, 2011 at 8:00 am tent. SWEAT is not responsible for typos or incorrect information. Race #4 Saturday, June 18, 2011 at 8:30 pm • Sign this page and fax it back to SWEAT. • Any Changes from this point forward may cost you in time and materials. • SWEAT cannot process your job until receipt of Sign-Off. Scottsdale Sports Complex 8081 East Princess Drive • Scottsdale
Register online at ScottsdaleAZ.gov/parks/ssc or mail-in.
Email Corrections Or Approval To: email@example.com www.facebook.com/sweatmagazine
6 mi Run; Sprint TRI: 400 yd. swim, 12 mi Bike, 3 mi Run; Adult Olympic Relay: – Same distances as Olympic listed above, Youth: 100 yd. Swim, 4 mi Bike; 1/2 mi Run, Sprint DU: Adults: 1/2 mi. Run, 12 mi. bike, 3 mi Run, Mesa, AZ • Look over your project and check for errors; spelling, address, telephone #’s, copy or content. SWEAT is not responsible for typos or incorrect information. May 15, 2011 Tri-Family Racing and the town of Gilbert present’s The Seville Sports Club Mini & Maxi Sprint Triathlon & Duathlon & Youth Triathlon Adult Mini Triathlon 150 yd. heated pool • Sign this page and fax it back to SWEAT. Swim, 10.4 mi Bike, 1/2 mi Run, Adult Maxi Triathlon 300 yd. heated pool Swim, 15.4 mi Bike, 2 mi Run Maxi Adult Tri Relay, Adult Duathlon: 1/2 mi. Run, 10.4 mi. bike, 1/2 mi. Run, Youth Triathlon: 100 yd. Swim, 5.4 mi Bike; 1/2 • Any Changes from this point forward may cost you in time and materials. mi Run, Adult Maxi Relay- Same as Adult Maxi Triathlon, Gilbert, AZ • SWEAT cannot process your job until receipt of Sign-Off. Saturday, June 4, 2011 Tri-Family Racing and the town of Chino Valley present’s The Town of Chino Valley Adult & Youth & Relay Sprint Triathlon & Duathlon Adult Mini Triathlon 150 yd. heated pool Swim, 7 mi Bike, 1 mi Run, Adult Maxi Triathlon 300 yd. heated pool Swim, 21 mi Bike, 2 mi Run, Adult mi. Run, 7 mi. bike, 1 mi.❑RunAd - Youth Triathlon: 100 yd. Swim, 3 ❑ mi Bike; 1/2 mi Run, Maxi Adult Tri ❑Duathlon: Ad 1/2 approved approved Re-Proof after Relay; Chinocorrections Valley, AZ asSame is as Adult Maxi distances listed above, with corrections are
Individual races are $15 in advance AD ApprovAl: or $20 day-of-race.
❑ Ad approved approved Re-Proof after ❑ Adfor Pre-register all four races and❑receive as is corrections awith discounted rate of $45. corrections are indicated made
© 2011 SWITCH Studio, All Rights Reserved
March, 20, 2011 Tri for the Cure AZ Benefiting the Phoenix Affiliate of Susan G. Komen
For information, race sign up or entry forms Email corrections approval to please visit or trifamilyracing.com. Happy training, Mark Konietzka, Tri-family Racing Inc. firstname.lastname@example.org © 2008 SWITCH Studio, All Rights Reserved
SWEAT magazine AD Form11
long without it.
by sue berliner
ood, we can’t live It fuels our body,
mind and soul. Good fuel makes the gears of our body work in harmony. It provides the base for a longer, healthier and happier life. I don’t think this is breaking news, especially
SWEAT. Yet so many people struggle with loosing the elusive five or ten pounds. Why is two-thirds of the US population considered overweight or obese? I don’t have all the answers. The one key principal branded on my brain “food is fuel,” keeps my eating choices balanced. 12 SWEAT magazine
I have a healthy obsession with food. Food Lovers Companion by Sharon Tyler Herbs containing nearly 6000 food, drink and culinary terms is within arms reach. I am not a nutritionist or doctor. I have been in the health and fitness business for two decades. Competing and participating in fitness activities since the age of 5 means exposure to a variety of sports for 45 plus years. From ballet to ultra endurance events to molding a physique, appropriate eating plans vary as much as required skill sets and training regimes, though there is plenty of common ground. Experience, knowledge and advice from trainers, coaches and a variety of health practitioners laid the groundwork for my eating future. A taste for food, nutrition and cook books took root about the time Pac-man started devouring Pac-dots in 1980. In 1802 Humphry Davy created the first incandescent light. Numerous experimenters and 75 years later, Thomas Edison patented the long lasting filament and
candles lost their luster. My game-plan for a lifetime of healthy sustainable eating did not just switch on. Like Edison’s invention, my plan continues to evolve over time. I learned what works best for me. I tend to think I have combined the best from many eating styles. I am careful not to define myself by a specific diet like raw, vegan, paleo or gluten free. Often being too rigid with any one particular plan may not be the best thing for a given person. Also too many rules can make a plan or diet hard to follow and backfire. There is a term “eating close to the ground,” that is a simple way of describing the foods I consume. You will find few cans or packaged products in my pantry, fridge or freezer. About 65 to 70 percent of my nutrition comes from fresh fruits and vegetables. I eat pastured eggs, fish, chicken (white and dark meat), turkey, grass fed beef and lamb and nuts for the bulk of my protein. I round that out with quinoa, barley, wild rice and beans. I consume minimal amounts of dairy,
mostly in the form of cheese to finish off a salad for added flavor and texture. I utilize fresh herbs, garlic, ginger, lemons, limes, oranges and spices to flavor food and give it panache when it reaches my mouth. When you eliminate an excess of salt, sugar and unhealthy fat you will notice the natural richness, sweetness and saltiness in what you eat. You will be more satisfied and likely avoid overeating. It is important to me nutritious food is appetizing and tastes good. I believe health and weight management is 90 percent or more what is on the fork and goes in the stomach. Cyclists learn to spin gears smoothly over time. Be patient and you will find what gears fuel you the best.
Start with a few guidelines. Once you have those down add a few more. Eating plans should be sustainable for the long haul. Patience pays. Not only may this help reduce weight but expenses and impact on the environment. • • • • • • • • •
Sue’s Twenty Tips for Fueling Up My guidelines are listed below to help you develop your own healthy eating plan or tweak your current program. On the surface these guidelines might seem unrealistic and confining. It is just the opposite; an opportunity to release you from the eating police and discouraging diets. You might think this will take a ton of time. Plan ahead. I cook two weeks worth of chicken breast at a time, freezing single portions for later use. Hearty home made nutritious soups in individual portions fill my freezer.
• • • • • • • • • • •
Minimize processed and packaged foods Eat whole real foods Eat lots of fresh green and leafy vegetables Buy local and organic fruits and vegetables when possible Eat in season fruits and vegetables Eat protein, at least one 3-6 ounce serving most days, two is better Buy grass fed, pastured or organic meats and poultry when possible Prepare and cook the majority of your food Minimize white and starchy foods, i.e. white potatoes, white rice, white bread, dry carbs. Reduce consumption of refined sugar Reduce consumption of soda, sugary and diet beverages Eat breakfast Brown bag it for lunch Carry healthy snacks with you at all times, i.e. almonds, fruit Eat more frequently, three smaller main meals with a healthy snack in between meals Eat before you are hungry Use fresh herbs and spices instead of salt and sugar Allow yourself a few indulgences Enjoy what you are eating Be adventuresome, try new foods for you
A Library of Food Books This is a partial list of great books on the subject of food and cooking. These are among my favorites that I recommend and reference regularly. When it comes to choosing recipes, I typically refer to my favorite books first then do an online search and modify to provide the best nutrition bang and flavor for the calories. Sports Nutrition Books The Big Book of Endurance Training and Racing by Phil Maffetone Paleo Diet by Loren Cordain, Phd The Paleo Diet for Athletes by Loren Cordain, Phd and Joe Friel, MS The Athlete’s Plate: Real Food for High Performance by Adam Kelinson The Paleo Solution: The Original Human Diet by Robb Wolf & Loren Cordain Great Food Reads Botany of Desire: A Plants-Eye View of the World In Defense of Food: An Eater’s Manifesto The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan Organic Manifesto: How Organic Farming Can Heal Our Planet, Feed the World and Keep Us Safe by Maria Rodale Fast Food Nation: The Dark Side of the All American Meal by Eric Schlosser The End of Food by Paul Roberts The End of Overeating: Taking Control of the Insatiable American Appetite by David A. Kessler M.D. The Queen of Fats by Susan Allport True Food: 8 Simple Steps to a Healthier You by Annie B. Bond, Melissa Breyer, Wendy Gordon Why We Get Fat: And What to Do About it by Gary Taubes
photo by Sue Berliner
Cook Books Chez Panisse Vegetables by Alice L. Waters The Art of Simple Food: Notes, Lessons, and Recipes from a Delicious Revolution by Alice L. Waters Gourmet Today edited by Ruth Reichl Joy of Cooking by Irma S. Rombauer, Marion Rombauer and Ethan Becker Raw Foods/Real World: 100 Recipes to Get the Glow by Matthew Kenney and Sarma Melngallis The Complete Whole Grains Cookbook by Judith Finlayson The Greens Cookbook: Extraordinary Vegetarian Cuisine from the Celebrated Restaurant by Deborah Madison and Edward Espe Brown The Cook’s Book of Intense Flavors by Robert and Molly Krause The Way to Cook by Julia Child The World’s Healthiest Foods: Essential Guide to the Healthiest Way of Eating by George Mateljan Flour
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Recipes & things BLENDING BLISS
with Quinoa and Turkey
rowing up I loved my mom’s stuffed bell peppers. I updated this favorite with red bells, ground turkey and quinoa. Lots of nutrition, no lack of flavor here and the reminder of my mom’s cooking. Serve with a green salad and you have a complete meal. —Sue Berliner
Stuffed Red Bell Peppers 5-6 large bell peppers 1.5 pounds lean ground turkey 1 large yellow onion finely chopped 2 cups cooked quinoa 2 pounds fresh tomatoes diced (or 1 28 ounce can juice drained) 1 tbsp. Worcestershire sauce 2 tsp dried basil ½ tsp. salt ½ tsp. ground black pepper Optional ½ cup shredded mozzarella cheese for garnish Chopped fresh basil for garnish
In a large Meanwhile lengthwise. membranes
pot, bring water to a boil. cut the peppers in half Remove and discard stems, and seeds. Carefully place the
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fter endless blender battles I finally found nirvana. My lust for a Blendtec blender started five years ago when I went smoothie and coconut crazy. Unfamiliar? Blendtec launched into YouTube stardom with its infamous “Will it Blend” video. Prior to the videos, Blendtec had spent more than a decade selling blenders to the commercial market. CEO Tom Dickson patented his first product, a “micronizing” grain mill, in 1975. Blendtec was the first to use a microprocessor to govern the speed of the blender motor. I got the new Total Blender WildSide Combo. When they say all in one, they are not kidding. It makes smoothies, fresh juice, ice cream, milkshakes, cappuccinos, margaritas, soups, sauces, bread dough, dressings, salsas, grinds and more in just minutes. I saved space donating several mediocre chopping and grinding appliances to Goodwill. It comes with two BPA free jars: large, nearly 3-quart and the standard, nearly 2-quart total capacity. The new precision tuned 4” blade / large jar combination powers through tougher blending tasks and larger recipes with ease. My coconut creations are smoother and now my only struggle is getting
peppers in the boiling water for 3 minutes. Using a slotted spoon remove the peppers and invert on a paper towel to drain. Preheat oven to 375°. Lightly spray an unheated skillet with olive oil cooking spray. Add the turkey and onions. Cook over medium heat until the turkey is brown and no pink remains. Stir in remaining ingredients. Cover and simmer for 10 minutes, stirring occasionally. Adjust the salt and pepper to your taste. Place the pepper halves in a baking dish. Spoon the meat mixture in the pepper shells. Sprinkle the cheese and fresh basil on top. Bake for 10 minutes until heated through and the cheese has browned. Save or freeze any extra meat mixture to top spaghetti squash or ribbons of zucchini.
the meat from the nut. Adding veggies to my morning drinks is a snap. It made Phil’s home made energy bars a simple task. The Total Blender Basic is $399.95,. Total Blender Wildside, $439.95 and the Total Wildside Combo is $489.95. Well worth the investment, especially when you consider time lost battling with blenders and replacing them. Take your nutrition to the wild side. See the complete product line and order at http://www. blendtec.com?affiliateid=296914
Make Your Own Energy Bar
favorite snack food is my homemade Phil’s Bar. Use it as a pre- and postcompetition food, and even during competition. It’s also a great in-between meal snack, main meal when traveling, and even a healthy dessert. It’s a complete meal—low glycemic carbohydrates—that includes protein and good fats. And it tastes great. —Phil Maffetone
3 cups whole almonds 2/3 cup powdered egg white 4 tablespoons pure powdered cocoa 1/2 cup unsweetened shredded coconut Pinch of sea salt 1/3 cup honey 1/3 cup hot water 1 to 2 teaspoons vanilla Grind dry ingredients in a food processor. Mix honey, hot water, and vanilla and blend into dry ingredients. (At this point, you may have to mix it all by hand if your mixer isn’t very efficient). Shape into bars, cookies, or lightly press into a buttered muffin tin. You can also press the batter into a dish (about one-inch deep) and cut into squares. Allow to dry. Adjust the water/ honey ratio for less or more sweetness. Keep refrigerated (they’ll still last a week or more out of the refrigerator). For other flavor options, use fresh lemon instead of cocoa, use more coconut, or experiment. Makes ten to twelve bars.
Hi, I'm Sue Berliner, the SWEAT Princess™ Through my lifetime of sports, fitness and healthy eating, I've developed easy to use strategies to help your company develop and maintain strong, fit and healthy employees – and everyone knows healthier employees are more happy and productive – and their healthy lifestyle will boost your bottom line! TM
Providing information and inspiration for a healthier life: TM
• Fitness strategies for every age and level • Healthy eating menus & recipes
• Inspiration and motivation • Consulting & speaking • Instruction
Let the SWEAT Princess™ lead your company to a healthier lifestyle! Sue Berliner – credentials: • Co-founder and publisher of SWEAT Magazine for 17 years • Board president - Arizona Sports Council 2001-2008, board member since 1996 • 27 years of business management, marketing and sales • Completed and competed in: 100+ USCF bicycle races, 27 marathons, ultra marathons and mountain runs. Hundreds of 5k, 10k, 13.1M races, 60+ triathlons and duathlons … all while maintaining a demanding business and full life.
After years of requests …
the SWEAT Princess™ is now scheduling appointments for consulting, speaking and inspiring a healthier life. Call today!
To learn more or to book Sue:
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View from morning yoga with Temazcal in the lower left.
Photo by Sue Berliner
Adventure by Sue Berliner
un a half marathon or board a plane for a yoga and spa retreat at an exclusive resort in paradise?
The dilemma, if you can call it that, lasted about three minutes. I wanted to run the Inaugural Women’s Half Marathon. The race conflicted with my check in time for a U.S. Airways direct flight to Cancun. I debated cutting a day from the trip (not, this was all expenses paid) or running the 5k. I called a friend and she quickly shut me down, no race. An opportunity for a media excursion landed in my inbox just a few weeks before the race. I jumped at the chance. My host was the Ceiba del Mar Beach & Spa Resort in Puerto Morelos, Mexico. November 7, 2010 a friend loaded my bags into his trunk. We stopped by the race start long enough to shoot some pictures and video on the way to Sky Harbor International Airport.
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As usual, I had plenty of fuel for the four hour flight but paired down my normal stash knowing I would be well fed at the upscale Ceiba del Mar. A hearty salad, a homemade nut and fruit mix, nutrition bars, dates and fresh fruit filled my pack. Panic struck when attendants passed out customs declaration documents. Attendants got the fruit and I hoped my nut mix and dates did not detain me. The only thing that detained me was being last off the plane and at the back of the customs line. Arrival At the airport exit I quickly spotted the gentleman holding a sign with my name on it. “Hola,” said the man greeting me with a big smile. It would be the first of many friendly hola’s shared throughout my stay. Online reviews told me the 88 room resort was top notch. Conde Nast Traveler’s included it in their 2009 and 2010 Gold List, earning perfect scores of “100” in “Best Rooms” and “Best Service” categories for Mexico. The award-winning Riviera Maya resort is situated on a half-mile of a private beach at the edge of sleepy Puerto Morelos halfway between Cancun and Playa del Carmen. In less than 30 minutes we rolled up to the open air lobby flanked by lush grounds and a pond. Two front desk attendants sitting behind
desks greeted me. I sat down in a comfy chair across the desk. We went over my stay. I gladly accepted the champagne cocktail a staff member offered. A bellman escorted me to my room, orientating me to the property. A Room With a View We walked up a short flight of steps to my Master Suite with a spacious bedroom, living room and two full baths each with separate bath tub and shower. This was an exponential upgrade from my last visit to Cancun in the early 80’s. The elegantly appointed suite included wood from the area and handcrafted furnishings. It suited the climate and surroundings well, contemporary and comfortable. The bedroom had a king sized bed, flat screen television, sitting area and a patio with hammock, table and chairs. A 42” plasma screen television hung in the living room furnished with a couch, chairs, coffee table, small patio and work area. My favorite touch was a small nook for early morning coffee and basket of sweet breads. An array of organic toiletries, including bath salts and bug repellant, blow dryer, scale and magnifying mirror outfitted the room. I travel light and appreciated the thick cotton bath robe with a waffle weave to lounge in. The bath slippers came in handy with stone floors.
photo by Ceiba del Mar
Photo by Sue Berliner
Let the feast begin After freshening up, I joined my fellow yoga retreaters at Arrecife Grill and Lounge for Margarita Madness welcome reception. The restaurant serves lunch and dinner. It sits at the beaches edge with wonderful views of the white sand and aquamarine colored ocean. Mango Margaritas, guacamole, chips and wood fired pizza started the festivities. After cocktails my fellow journalists and I met resort host Eduardo at Xtaby for dinner. Eduardo is a tall gentleman, with thick dark hair. He greets everyone with that signature “hola.” You feel like part of a big family.
photo by Ceiba del Mar
Eduardo arranged a special dinner menu for the first night. The theme was a Taste of Mexico. We started with a traditional pulled pork taco. It was very crispy and a sign of good things to come. Our next course was a Lime Soup. The local soup sounded interesting but I was not expecting anything special. I was wrong. The chicken broth based soup was to die for. Lime enhanced broth with tortilla strips, onions, tomatoes and crispy chicken. The main entrée was Red Snapper with a Lemon Sauce served with Risotto. Light, fresh and a perfect portion. There was still room in my tummy when the Walnut Custard with Vanilla Cream and Pumpkin Seed Dessert showed up. With appetizers, drinks and a four course dinner, I expected to feel like a balloon ready to burst. Nope, just pleasantly satisfied. Pillows on the plush bed beckoned my head. When I arrived back at my room, the bed had been turned down. Mexican treats and an order card for morning coffee, tea, juice and sweet breads awaited my attention. I circled all the possibilities and smiled. Once my head touched down I quickly fell asleep. A Basket of Breads I slept in the first morning. I was more interested in my basket of sweet breads than meditation Penthouse Panarama
Photo by Sue Berliner
In the bathroom adjacent to the bedroom, wood shutters opened into the bedroom from the adjacent bathroom. The two patios and bedroom window offered varying views of the beach and property.
practice. I rarely eat breads and pastries so this was a real treat. Each morning I would jump out of bed, grab the square wicker basket from its special place and get back in bed with reading materials and put the basket on the bed in front of me. I would indulge in the four or five small sweat breads and savor each bite while drinking the fresh squeezed juice or sipping hot chocolate. I was ready to start my day with meditating, yoga or running on the beach. Yoga with a View Our group totaled about 18. Three of us were media. The healing yoga retreat was hosted by Bruce Bassock and Rita Trieger from award winning Elemental Yoga in Darien, Conn. The retreat included seven sessions of spiritually based and specialty yoga at unique locales throughout the resort; four guided sessions of morning meditation; a specialty Aromayoga Restorative session; a Temazcal Ceremony conducted by a local Shaman and discounts on spa treatments. Ages of the group varied from about 25 to 60. Bruce was the lone male of the group. Morning yoga took place on an open patio adjacent to a covered bar/gathering spot. Some shady spots were available to lay your mats down. I preferred the warmth of the sun and the magnificent beach and ocean view
from the patio. I was yoga rusty. Bruce did an excellent job leading the class and guiding me. What a perfect setting for yoga setting, soothing and relaxing. A schedule packed with other activities and a half day excursion allowed me just one other yoga session. I loved the name of Rita’s class: “Do the Temazcal Twist with Rita: Sweat, Wring Rinse.” The class was filled with great moves to open up the body especially after air travel. The Luxury Gourmet Plan Post yoga or any morning activities it was breakfast time. The early morning basket of pastries was just a starter. When it came to meals, we were on the dangerous but delicious plan. This was known as the all inclusive Luxury Gourmet Plan. I had to laugh when it was referred to as the American plan, how apropos. This meant you could eat at any of the restaurants or bars, all a-la-carte meals (no restrictions), snacks and premium beverages (top-shelf alcoholic brands included), anytime the establishments were open and as much as you wanted. Breakfast options were a well stocked buffet or ordering off the menu. The buffet included made to order omelets and quesadillas, quick and convenient. I opted for an egg white omelet with smoked salmon, capers, spinach and onions with a full plate of watermelon, cantaloupe, honeydew and pineapple. Several mornings I order chaya juice, a grass-green drink made from a Mayan plant packed with nutrition and vitamins. It is one of the few edible plants that grow in the area. One morning a hotel staff member cut down some green coconuts for me. I was in heaven. For lunch I would usually order a cup of soup with ceviche or a shrimp cocktail. My favorite lunch dish was a Poblano Chili Stuffed with Shrimp in a Tomato Sauce Drizzled with Crème Fraiche. Desserts became a staple. The Mango and Coconut Mousse in Coconut Sauce with Lemon Muffins was light. Perfect portion sizes made it easy to eat dessert at both lunch and dinner. Portions across the board were just right, probably what they should be stateside and what they were before America became a supersized society. Three months later, I can still taste the dinner from the second night. I hemmed and hawed over the Lobster with White Chocolate Sauce or Rack of Lamb Smothered in a Dark Chocolate Sauce. Eduardo encouraged us to try
The Spa Well know for their spa treatments, I opted for one of the Spa’s signature treatments: the two hour Mayan Balsamic Ritual. A fellow journalists had experienced it previously and recommended it. The spa menu describes it best. This ancient treatment is designed to restore balance to the mind, body, and spirit. Custom essential oils are blended to specifically restore vitality and are applied in a specific raindrop style sequence along the spine, activating the healing powers of the central nervous system. Soft massage techniques utilizing hot stones help the essential oils penetrate the skin, allowing for deep restorative relaxation. This
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Zipping through the Jungle My last full day, I spent the afternoon at Selvática, the Adventure Kingdom thirty minutes from the resort. Again, every employee at the adventure park was friendly, helpful and appreciative. They worked hard on their English. Everyone took enormous pride in the fact the company was the number one attraction in Mexico and the leading Adventure Park in Mexico and Central America in 2009.
Photo by Sue Berliner
Meditation The morning after the orgasmic surf and turf I went for a beach run. Along the way I met a woman in town for another yoga retreat. The area has become a mecca for yoga and wellness retreats. Ceiba del Mar offers daily yoga, pilates, and aquafit programs as an amenity to all guests. They have rotating guest instructors from all over. I finished my run in time to give the guided meditation practice a go. It took place at the end of a pier under a palapa. The sound of waves swishing below me kissed my ears. Serene, peaceful and picture perfect. My core temperature cooled and I had no blankets to sit on or keep me warm. Then my right glute muscle bit me. I enjoyed the experienced until the throbbing in my muscle started.
The Great Maya Reef I don’t scuba dive but snorkeling was a must. The Great Maya Reef is the second largest reef system in the world and a two minute boat ride from the resorts pier. Like the resort staff, scuba staff were genuinely friendly and appreciated their job. My personal underwater guide held a barracuda while I touched it. The pink conch shell he temporarily retrieved amazed me. Crystal clear water made visibility stellar. I loved observing the living coral, plants and brightly colored sea life move about and interact, surreal, exhilarating and calming all at once.
photo by Ceiba del Mar
Zipping along at Selvática
ancient healing ritual brings benefits that last for up to one month. I am a fan of hot stone massages. The ritual stuff is fine, but I would rather have more massage time. Rituals aside, the massage was one of the best. With a cold plunge close at hand, the spa area (available to all guests) was a must. On two separate occasions I did a round of the sauna, steam room, Swiss shower, a large warm whirlpool and cold plunge pool. I would have preferred the steam room steamier and the whirlpool hotter but likely it is a safety issue. I never did make it into the small fully-equipped gym. I could do that at home.
both. The exquisite pairing makes my taste buds dance a cha-cha just thinking about it. During dinner, not bragging, Eduardo mentioned Facebook rented out the entire property during the spring of 2010 for a Summit. Tim Ferris author of Four Hour Work Week was a speaker. Renting the entire property was common for wedding and other events. Many guests come as a result of incentive travel, a reward from employer for a job well done. The Black and White Surf Turf might attract the well heeled, but I’ll bet on the hospitality.
My own personal entourage with a photographer escorted me. My first climb to a zipline platform made me nervous. After they sent me zipping upside down, my fear subsided. At the cenote (a sink hole) my guides initially had to coax me off the diving platform. After one jump I was a different person. I loved zipping down the cable, releasing the handle and plunging into the cool water below. I squealed for joy, like a teenager after her first real kiss. It was a sophisticated operation once back at adventure central. Your video played on a flat screen monitor while you ate a tasty and fairly healthy lunch they provide. A dvd player displayed your photos and video. The photo dvd was a gift and I gladly bought the video. Winding down Our last night we had a mini Mexican Fiesta, with a market, cooking class, locals performed and a Mexican buffet. Just five days and I can see why billionaires and corporate executives choose the Ceiba for a vacation or to reward employees. The place is definitely luxury with a relaxed ambiance. A tranquil and relaxing atmosphere is the marching order. Eduardo described the staff as an army of people you don’t see. Though, they are there when you need them. The wait staff and others knew many of our names. I did not worry about leaving a laptop or phone unattended. I did not worry about going hungry or being uncomfortable but I worried about work and wish I had not. If you are looking for a great beach getaway, I highly recommend Ceiba del Mar. While it is relaxing, you will find a plethora of activities to entertain you. I would love to return to Ceiba del Mar soon. I am thinking it would make the perfect recovery spot after the close by Ironman Cozumel. What am I thinking? No call to a friend needed. That sounds like a lot work before a vacation.
Lobster with White Chocolate and Rack of Lamb with Dark Chocolate
Chocolate Indulgence Massage
For more information ceibadelmar.com · 1-800-490-0483 selvatica.com.mx · 1-866-552-8825 elementsyoga.com
ue was gearing up to shoot the January cover for the magazine. We already know Sue stays in extraordinary shape year round, mostly by living the fitness lifestyle. Still, we all have special events where we want to look our best. In the final weeks before Sue’s shoot, we traded tidbits about what works in our diets and what doesn’t. Sue already has the winning game plan for eating to fuel those long training sessions. My experience the last few years training for physique competitions taught me the best ways to lean down and tone up. Between the two of us, we came up with some tried and true road tested guidelines that would kick start anyone’s food plan.
Go for the best quality protein you can find
Sue has been telling me this for years. She is an ace when it comes to going the extra mile to buy organic, hormone free, clean protein. Sue only buys grass fed, organic beef and lamb. Me? As long as it looks fresh, is free of any fillers or additives, I had always been satisfied. Until recently. Turning 44 years old, I’ve started to feel the hormonal fluctuations that come along with age. Yep, I’m talking about menopause. Nowadays it just makes sense to spend the extra money on meat that probably is free of any added hormones. My favorite is ground buffalo at Whole Foods; low in fat, and an excellent source of muscle building protein.
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Just because someone on TV is selling a million diet books doesn’t mean that’s the best plan for you.
I love my chocolate chip cookies, but not what the sugar does to my body. I had to learn, for the ump-teenth time, just recently. Without a competition on my schedule, I didn’t have the strict contest prep diet to keep me on track. Sure I can have that cookie, or two or three, right? Not only did the indulgence lead to weight gain, but the sugar started to increase my cravings…for more sugar! Soon I was riding the sugar roller coaster, complete with the late afternoon energy slump. My ride came to a grinding halt the day I could no longer fit into my favorite jeans. It took about two weeks to clean the cookies, and other sweet treats, out of my diet. My energy level is once again stable and the cravings are history.
Eggs...go for the good stuff
Eggs have to be one of my favorite foods. Great source of clean protein. Good any time of day. I had started relying on cartons of egg whites, just for convenience. However in my recent attempts to go for the freshest foods possible, I opted for a dozen eggs. I had forgotten how much better fresh eggs actually taste! I decided to try the Omega 3, organic eggs, which Sue (who
two years ago went to pastured eggs, naturally high in Omega 3 fats) and my ultra fit friend, Evian Hanshaw, had been getting me to try for years. Omega 3 fats have numerous health benefits. “Once you try the Omega 3 eggs, you won’t believe how much better you’ll feel,” Evian once told me. I felt great just having discovered yet another good source of healthy fats for my diet.
Diet soda and artificial sweetners…just say no; or at least not so often. This is a hard one because I love my Diet Coke. I will say whenever I’ve managed to get it out of my diet, my body looks better for it. Plus, some research has shown diet sodas can actually make you hungrier. My trainer, Tim Sparkes, often times has people cut out artificial sweeteners closer to a contest, for the same reason. Tim says sweeteners can make it hard for people to stick to a clean diet. I believe it.
Fish is your friend I know what they say about the mercury. By all means, do your research. Talk to your grocer and find out where they are buying
Commandments B y M arty V elasc o H ames
seems to turn to food. What are you eating these days?
What are you not eating? New Recipes. Healthy splurges. On and on. That was the case when Sweat publisher Sue Berliner and I chatted not long ago.
their fish. Ask which types of fish have a tendency to have a higher mercury level. Then see if you can incorporate fish into your diet. Cheryl Campbell, the seafood buyer for AJ’s Fine Foods at 44th street and Camelback, is always at the counter ready to answer questions about their seafood. I love salmon for its heart healthy oils. Physique competitors, like myself, swear by Tilapia for helping shed body fat. I once asked Tim what it was about tilapia, and if another fish would have the same fat burning results. “Maybe,” he said. “But we know Tilapia always works, so why bother with anything else.” I agree.
hen my girlfriends get together, the conversation always
Snacking saves me
I chuckle at how often I find my husband or my daughter digging through my purse. They’re not looking for spare change. They’re in search of my snacks. I rarely leave home without something to snack on. My first choice is always good quality, fresh food. That said, snacks I keep on hand for emergencies include nuts, protein powder (which mixes easily with water), individual squeeze packets of Justin’s almond butter, and Evian’s protein peanut butter balls. So much better than any protein bar. You can find these at Evian’s store, House of Fitness, on Camelback. Call ahead, they sell fast. Delish!
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Learn proper portions by practicing with a food scale
These days when everything is supersized, it’s easy to lose the ability to recognize a proper portion. I’ve heard nutritionists say that a single serving of chicken should be about the size of the palm of your hand, or a deck of cards. Another good way to learn proper food portions is by using a food scale. I’m not saying you have to drag the dang scale everywhere you go, or spend the rest of your life measuring out 6 ounces of fish for every meal, every day of your life. Just take a few extra seconds when you can, and measure your favorite meat or fish. What you think might be 6 ounces, might actually be more like 10 or 12. You’ll see that in no time you’ll actually be quite skilled at eye balling the exact amount of protein you need.
Your cooler is your best food friend
out in containers, and load it right into your cooler. I’ve taken my cooler to meetings, parties, my daughter’s school functions. Yeah, I know you might get some weird looks. But it beats the drive-thru for fast food when hunger hits and you’re on the go.
Water Drink it. Often. You already know a million reasons why.
Customize your own diet
The one thing I’ve learned is to be open and flexible with your diet. We all have different dietary needs and goals. What works for me or Sue may not necessarily work for you. Keep a food diary, and note which foods work for you. Just because someone on TV is selling a million diet books doesn’t mean that’s the best plan for you. Listen to your body, and be kind to yourself. I’m certain Sue would agree with me on that.
No matter what your fitness goals are, nothing beats food you’ve prepared at home. Some days I leave the house at 6 a.m., and don’t return till 8 at night. I like to eat every two to three hours, and healthfully, which could be a challenge. The trick is to precook most of your food for several days, portion it
e all need protein from our diet every day for optimal health and particularly for better endurance. This is true at all ages, for males and females, regardless of your sport. Larger body frames and those performing more extreme sports may need more protein. Growing children also need higher amounts of protein for development. But once optimal body size is attained and growth stabilizes, there is still a significant and continuous need for protein. We tend to think of protein needs as being higher in weight lifters and bodybuilders but endurance athletes have similar requirements, perhaps even greater. What’s the best protein food? Eggs. In addition to helping build muscles, protein is necessary for many other activities: · Protein is necessary to make enzymes important for balancing fats, digestion, and hundreds of other metabolic functions. · Protein is essential for maintaining neurotransmitters—the chemical messengers used for communication by the brain and nervous system, and especially the gut. · Protein is a key element for building new cells in bones, organs, glands, and elsewhere all throughout the body—and for the rest of your life. · Oxygen, fats, vitamins, hormones, and other compounds are regulated and transported throughout the body with the help of protein. · Protein is necessary to make natural antibodies for the immune system. · Protein contains key amino acids for health. For example, cysteine is necessary for the body to make its most powerful antioxidant, glutathione; glutamine is used as energy to fuel the intestine’s villi for nutrient absorption. · Protein is important for the production of glucagon in relation to controlling insulin, blood sugar, and other key areas of metabolism. Eggs are a near perfect protein food all wrapped up in one single cell. Eggs contain the most complete and highest protein rating of any food. Two eggs contain more than twelve grams of protein, just over half in the white and the rest in the yolk. In addition, eggs contain many essential nutrients, including significant amounts of vitamins A, D, E, B1, B2, B6, folic acid, and especially vitamin B12. Eggs also contain important minerals including calcium, magnesium, potas-
22 SWEAT magazine
By Dr. Phil Maffetone
sium, zinc, and iron. Choline and biotin, also important for energy and regulation of stress, are contained in large amounts in eggs. Most of these nutrients are found in the yolk. Ounce per ounce, eggs are also your best protein food buy with hardly any waste. And, with so many ways of cooking them, eggs are delicious and quick to prepare. For most people, eggs can be part of a healthy food plan; I eat several whole eggs a day. The fat in egg yolks is nearly a perfect balance, containing mostly monounsaturated fats and about 36 percent saturated fat. Additionally, egg yolks contain linoleic and linolenic acids—both essential fats for optimal health and fitness. While most people love the taste of eggs, many are still concerned about eating them because of cholesterol. Perhaps the greatest misconception about cholesterol is that eating foods containing it significantly raises levels in the blood. In truth, most studies have shown that eating cholesterol does not alone substantially increase blood-cholesterol levels. Moreover, some studies show that not eating cholesterol can prompt your body to make more—and that eating eggs can actually improve your cholesterol numbers! Other dietary factors can influence cholesterol more than eating cholesterol. Excess dietary carbohydrates can raise the more dangerous LDL cholesterol levels. This is due to excess triglycerides from carbohydrates producing more, smaller, denser LDL particles, which are even more likely to clog arteries. Eating too much saturated fat can also raise LDL and total cholesterol levels. The worst offenders may be dairy foods such as butter, cream, cheese, and milk. Red meat such as beef, while it does contain saturated fat, can actually improve cholesterol levels. This is partly because, just as in eggs, about half the fat in beef is monounsaturated. Grass-fed beef has the best balance of fats compared to most beef, which is corn fed. In addition, much of the saturated fat in beef is stearic acid, a fatty acid that won’t raise cholesterol and may actually help reduce it. (The fat in cocoa butter also contains high amounts of stearic acid.)
The Perfect Protein
After decades of medical research, studies have never linked egg consumption to heart disease. Stephen Kritchevsky, PhD, director of the J. Paul Sticht Center on Aging at Wake Forest University, states, “People should feel secure with the knowledge that the [medical] literature shows regular egg consumption does not have a measurable impact on heart disease risk for healthy adults. In fact, many countries with high egg consumption are notable for low rates of heart disease.” Eggs are only as healthy as the hens that lay them, since the nutritional make-up of eggs, especially the fat, depends upon what the chickens eat. For this reason you should avoid run-of-the-mill grocery-store eggs that have been produced in chicken factories. Unfortunately this includes most eggs on the market. The healthiest eggs come from organic, free-range hens. Even better: buy eggs from a local farmer who lets chickens eat healthy, wild food and organic feed. Local free-range usually means that the hens are allowed to roam where they can eat bugs and vegetable matter, yielding more nutritious eggs. So-called omega-3 eggs come from chickens fed flax seeds. Often these hens are neither free-range nor certified organic and are still housed in very crowded hen factories. The best protein supplement for use in smoothies and other recipes is egg white powder. It’s the most natural and least processed of all the protein powders. (If you use egg-white powder in a blender, you must include a small amount of fat otherwise it will create a large volume of foam—great for meringue but not for smoothies.) Regular training requires great nutrition, with protein being a key part of your diet. Eggs provide a quick and easy way to make a meal that’s inexpensive and delicious, and will help fulfill your body’s protein needs. A long-time fixture in triathlon, running and many other sports, Dr. Philip Maffetone coached many of the world’s best—including Mark Allen, Mike Pigg, and Colleen Cannon. He’s the author or more than a dozen books on sports, fitness and health. His latest book is “The Big Book of Endurance Training and Racing,” with a foreword by Mark Allen. His website is www.philmaffetone.com
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Paul Valentin flexes his calf.
trail run RESULTS
By Dayton Moringa After a two month break, the Xterra Arizona Trail Run three race series returned to the Valley. Close to 300 runners participated in the XTERRA White Tanks Trail Run on Sunday, January 9. at the White Tanks Mountain Regional Park in Waddell, Ariz. The runners were welcomed back by picturesque views, challenging trails and comfortable weather. They had two options to choose from, 19k and 4 mile. Ryan Stevens of Flagstaff, Ariz., made quite a first impression, winning the race in convincing fashion in his first try in an XTERRA Trail Run. He completed the 19-kilometer course in 1 hour, 24 minutes, 16 seconds. “The course was highlighted by the long climbs and expansive views of the valley,” said Stevens, who is 27 and works as an attorney in Flagstaff. “Really inspiring. Rocky but maneuverable, the trails created a race that never had a dull moment.” Stevens broke free from the lead pack on the first uphill climb, and stayed in front the rest of the way. Shawn Martin of Chinle, Ariz., placed second with a time of 1:26:45. “Shawn Martin is a great runner and I respect him a lot,” Stevens said. “I pushed the pace all the way up to the first climb and Shawn was right there with me. I took a risk by pushing the first mile of the climb, and was able to get out on my own by doing that.” Johnathan Yazzie placed third in 1:29:05. Martin is the cross country coach at Chinle High School, and Yazzie is one of the runners on the team. Katie Ellis of Phoenix dominated the women’s division, completing the course in 1:38:55. “This course offers some of the most beautiful single track I’ve ever run,” said Ellis, who is 25 and a professional triathlete. “Several switchbacks lead up Mesquite Canyon, offering plenty of opportunities to view those ahead – or way above – you. “The course finally topped out at 2,900 feet after nearly 1,800 feet of climbing. The descent was fast despite some rocky sections and sharp turns. Miss a turn and you’d go flying off the edge.” Rolanda Jumbo, another member of the Chinle High cross country
Four Peaks Brewing 12 Hours in the Papago By Sue Berliner The 2011 endurance mountain bike race season got off to a strong start at the Four Peaks Brewing 12 Hours in the Papago on January 8. Team tents lined the venue that staged the start/finish adjacent to north bank of Tempe Town Lake and under the 202 overpass. Nearly 300 hit the dirt for 12 hours either solo, with a partner or in 4 person teams. Mike Melly, riding a single speed dominated the solo category completing 22 laps in 11:39:34. His closest competitor Brian Bennett, rode 21 laps in 11:36:29. Melly, a regular at the front, churned out a 29:20 for his fastest lap. In the women’s Solo Division, Mel Liebling, who has been racing mountain bikes just a year, put the hurt on Nicole Gunton. Liebling, 32, churned out 16 laps in 11:26:37 with a best lap of 35:21. While new to the knobby wheels, Liebling is no stranger to endurance sports. “I’ve been racing endurance sports since 2002 when I did my first sprint distance triathlon,” said Liebling, a sales associate for Sole Sports. “I ran my first of 10 marathons in 2006 and completed the Boston Marathon as well as Ironman Lake Placid both in 2009. In 2010, it was time for a change so I spent all winter learning technical skills for mountain biking at Ray’s Indoor Mountain Bike Park in Cleveland, Ohio. I raced hard in Ohio and won the Ohio Mountain Bike Championship Series and NEO Power Series as a Cat 2 rider in 2010. When I came to Arizona in November, I raced my first Cat 1 race at the Dust Devil at McDowell Mountain and finished first.” “My strategy at 12 Hours in the Papago was just to pace myself and stay consistent throughout the day. I kept a close eye on my
24 SWEAT magazine
19K OVERALL WOMEN Katie Ellis (1:38:55.4) Rolanda Jumbo (1:41:27.0) Andi Felton (1:43:10.4) OVERALL MEN Ryan Stevens (1:24:16.9) Shawn Martin (1:26:45.7) Johnathan Yazzie (1:29:05.3) WOMEN’S AGE GROUP WINNERS) 15-19: Rolanda Jumbo (1:41:27.0) 20-24: Rachel Sheridan (2:01:06.2) 25-29: Katie Ellis (1:38:55.4) 30-34: Elizabeth Davis (1:50:35.3) 35-39: Andi Felton (1:43:10.4) 40-44: Chris Purslow (1:48:20.3) 45-49: Susie Kramer (1:49:55.8) 50-54: Debbie Fink (2:01:10.5) 65-69: Ila Brandli (3:15:56.9) MEN’S AGE GROUP WINNERS 15-19: Johnathan Yazzie (1:29:05.3) 20-24: Jayme Manos (1:57:13.1) 25-29: Ryan Stevens (1:24:16.9) 30-34: Shawn Martin (1:26:45.7) 35-39: Russ Brandt (1:34:06.9) 40-44: Shaun Haley (1:29:49.4)
45-49: Scott Schraff (1:36:40.9) 50-54: Thomas Dever (1:39:54.3) 55-59: Kevin Tuck (1:32:48.8) 60-64: Robert Evers (1:41:52.1) 65-69: Jerry Bartram (3:00:19.7) 4 MILE OVERALL WOMEN Alexis Baca-Spry 33:47.1 Megan Tranter 34:51.0 Julie Forsberg 35:06.1 OVERALL MEN Chris Gomez 23:38.9 Brayan Chavez 29:11.5 Cody Bjorklund 30:00.6 WOMEN’S AGE GROUP WINNERS Under 14: Alexandra Novacek (35:34.1) 15-19: Ashley Villalba (40:07.9) 20-24: Holly Rataiczak (46:17.9) 25-29: Megan Tranter (34:51.0) 30-34: Julie Forsberg (35:06.1) 35-39: Alexis Baca-Spry (33:47.1)
(1:00:37.1) 65-69: Cathy Heitel (51:37.9) MEN’S AGE GROUP WINNERS Under 14: Hector Villalba (33:57.6) 15-19: Brayan Chavez (29:11.5) 20-24: Cody Bjorklund (30:00.6) 25-29: Chris Gomez (23:38.9) 30-34: Jp Borrego (31:15.6) 35-39: David Delorenzo (33:35.3) 40-44: Terry Jasper (33:02.5) 45-49: Jeff Novacek (34:00.0) 50-54: Raymond Cota (38:46.5) 55-59: Robert Williams (40:32.1) 60-64: Richard Mcabee (39:29.1)
40-44: Mollie Quinn (40:31.9) 45-49: Andi Hlavna (45:38.9) 50-54: Deborah Digiuseppe (36:57.4) 55-59: Nancy King (44:19.3) 60-64: Irma Sandercock
team, placed second in the women’s division in 1:41:27. Andi Felton of Scottsdale, Ariz., was third in 1:43:10. The third, and final, event of the season will be the XTERRA McDowell Mountain Trail Run on Feb. 6. At the conclusion of the series, the top runner in each age group will earn free entry to the 2011 XTERRA Trail Run National Championship in September. For complete results and entry info for the McDowell event visit www.aztrailrace.com or www.xterratrailrun.com. hydration and nutrition and Ryan from Landis Cyclery made sure my bike was running properly. Thanks to all of this, I was able to have a great race. The course was awesome and each lap was fun. I never had a low point the entire day. The volunteers were amazing and very encouraging. It was my first ever 12-hour race and my first solo female win. It was an amazing feeling to win especially since I am in a whole new world in Arizona with very different trails. I love it here and look forward to making dreams come true.” Team MountainBike.TV had the fastest lap of the day with a 27:16. That propelled them to 24 laps winning the Quad division in 11:22:28. Post race, the Four Peaks Brewing Company beer garden was a central attraction. All proceeds from beer garden sales went directly to Chances for Children Arizona. For complete results visit redrockco.com.
Four Peaks Brewing 12 Hours in the Papago Results Mike Melley 22 laps (11:39:34) Brian Bennett 21 laps (11:36:29) Robert Laroche 21 laps (11:52:08) SOLO FEMALE Mel Liebling 16 laps (11:26:37) Nicole Gunton 14 laps (10:58:37) Linda Hurley 14 laps (11:13:40) DUO MALE Big Ring Flyers 22 laps (11:41:48) Bicycle Haus #1 22 laps (11:50:34) 1 Bourbon 1 Scotch 1 Gear 21 laps (11:37:35)
DUO FEMALE Team Exhale 10 laps (7:38:25) DUO MIXED Seattle Based Thieles 20 laps (11:23:00) Iron Girl and Mr. Avacado 19 laps (11:33:31) Team-Quckie/Bicycle Haus 18 laps (10:59:38) QUAD MALE Bicycleworld.TV 24 laps (11:22:28) Bicycleworld.TV - Fast Te 23 laps (11:45:27) Jass Racing 22 laps (12:07:51)
QUAD FEMALE Temper Mental 19 laps (12:08:34) Chicks on a Roll 15 laps (11:17:53) NAU Cycling: Team Alpha 14 laps (11:32:23) QUAD MIXED Tribe & World Motors Racing 22 laps (12:07:51) Big Team Vitesse 21 laps (11:41:13) Team Vitesse 20 laps (11:32:45)
Photo by Traycee Valentin
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BICYCLING FEBRUARY 10, MARCH 15 Bike Clinic. 7-9 pm. This clinic is designed for those just starting out and for those who haven’t ridden recently. It will answer all of those questions you forgot to ask when you bought your bike and will also have tips for the more experienced riders. Session will cover: Adjusting and sizing a bike for fit, flat repair, lubrication, and state and city bicycle laws you need to be aware of. Plus tips on shifting skills and advise for riding with greater safety and better efficiency. Tempe Bike, Rural & University. 480-966-6896, tempebicycle.com
FEBRUARY 17, MARCH 22 Tempe Bike Clinic. 7-9 pm. Learn how to adjust & repair your bicycle. This free clinic covers adjusting breaks, gears & bearings, chain repair and safety checking. Tempe Bicycle, Rural & University, Tempe. 480-966-6896, tempebicycle.com
FEBRUARY 12, MARCH 19, APRIL 9 Skills 101. 7 am- 5 pm. >> Traffic This is a hands-on class of
effective cycling. It was originally created by John Forester and taught as a college-level class at Berkeley. Over the years, the League of American Bicyclists (LAB) has refined it and the current version. Class consists of four hours of classroom instruction (talk, video and powerpoint) and five hours of on-bike instruction. Class is also offered Feb 12, Mar 19 (Women only) and Apr 9. AmeriSchools Academy, 1333 W Camelback, Rd, Phoenix. cazbike.org/ bikeed
FEBRUARY 5 MBAA RACE 2. Estrella. mbaa.net
FEBRUARY 11-13 18th Annual John Earley Memorial Valley of the Sun Stage Race. Time trial, road race, criterium, kids rodeo. Phoenix and surrounding community. wmrc.org.
FEBRUARY 7 Picacho Century. Marana. Bikegaba.org
FEBRUARY 12 Kona Bikes 24 Hours in the Old Pueblo. Willow Springs Ranch, Tucson. epicrides.com Girls Gone Riding. 15, 34, 62 or 100 miles. 7 am. 4068 E. Pecos Road, Gilbert. girlsgoneriding.blogspot.com.
FEBRUARY 26 MBAA Race #3. White Tanks Whirlwind. Whitetanks Mountain Park. mbaa.net
Tour de Cure. Ranch Sahaurito, Tucson. 1-888-diabetes. tour. diabetes.org
MARCH 12 de Cure. 62M, 35M, 10M, >> Tour Family Fun Ride. 7:30 am.
Reach 11 Sports Complex, 2425 E Deer Valley Road, Phoenix. 1-888-diabetes. tour.diabetes.org
28 SWEAT magazine
MARCH 19 MBAA Race #4. Sun n’ Spokes Foray at the Fort.Sierra Vista. mbaa.net
MARCH 18-19 Tucson Bicycle Classic. 3 day stage race. USCF. Tucson. Tucsonbicycleclassic.com.
APRIL 2 El Tour de Phoenix >> Holualoa (now Mesa). 74, 26, 3M or
.25M. Mesa. perimeterbicycing.com
APRIL 16 Tour of the Tucson >> Holualoa Mountains. 70, 27, 4M or .25M.
APRIL 24 Annual Ride for the >> 13th Children. 65M, 25M, 10M
cycling events. 8 am. Horizon High School, 5601 E. Greenway. rideforchildren.com.
APRIL 29-MAY 1 Off Road. Endurance >> Whiskey mountain bike event and
CLUBS Arizona Bike Club. Multiple rides all over the valley. Saturdays and Sundays, Moon Valley Rides. 40-50M. 6:00 am. Moon Valley Park on Coral Gables Drive, Phoenix. Claire Sutter, 602-942-3682, azbikeclub.com. Bicycle Ranch. Saturdays 6 am. North Scottsdale ABC Road Ride. SE corner of Frank Lloyd Wright & the 101. 480614-8300. Bike Barn Road Rides. 2nd and 4th Sunday of every month. 6 am. “No Drop” rides, novice to experienced riders welcome. Rides run from 1.5-2 hours in length. 36th Street and Indian School. 602-956-3870, bikebarnaz.com Bullshifters Club Rides. 6 am. Road rides Sat. and Sun. from the SW corner of I-17 & Thunderbird (behind Best Buy). 602-862-6262. bullshifters.org. Curbside Cyclery No Drop Group Ride. Saturdays. 4855 E. Warner Rd., Suite 10, Phoenix, 480-598-6778, curbsidecyclery.com. Cyclocross Racers. Rides every other Saturday starting Nov 2nd. Flagstaff. Cross bike friendly courses with plenty of technical & fast flats. All abilities welcome. 928-774-4235, email@example.com, azcyclocross.com. Desert Breeze Spin-Cycle. 6:30 am. Sunday morning road rides (moderate/advanced) from Desert Breeze Park, Chandler. Glen Fletcher firstname.lastname@example.org , sportsfun. com/gaba. East Valley Road Bike Rides. Saturday & Sunday 8 am. Westwood High School, Westwood & 8th St. Rides geared for bicycle race training. Dale 480-964-8168. Greater Arizona Bicycling Association. Tucson. Andrea Lightfoot, 520-4615170, bikeGABA.org. sportsfun.com/ gaba/rideschedule.html. No Women Left Behind (NWLB) Women’s ride. All women welcome, but encourage you to find out your average speed and be able to maintain at
least 15 MPH. The goal is to reach 30 miles or more every ride. christinac1@ cox.net, nowomenleftbehind.me. Scottsdale Rd, Scottsdale. Contact Betty Denson email@example.com, thepathfinderscycling.com Phoenix Metro Bicycle Club. Saturday and Sunday rides, some weekdays and holidays, 20-60 miles with regroup stops, less-experienced to advanced level rides. Extensive club web site. pmbcaz.org. Pinnacle Peak Peddlers. Saturday Breakfast rides, 6:30 am. 2.5 hrs, breakfast half way. Leave from Pinnacle Peak Cyclery on Pima Road to Carefree. Thursday nights, 6:30 pm, 21-29M. 23359 N. Pima Road, Scottsdale. 480-473-4601, firstname.lastname@example.org. Prescott Bicycle Club. prescottcycling.org. Red Mountain Brumby’s Cycling Club. Weekly fast or moderate Saturday ride, 5 am. MWF 5 am, Usery Pass, 30M. T/ Th 5 a.m. Las Sendas Ride, 23-26M. Sterling Baer, azbrumbys.com. Saturday Ladies Only Bike Ride. Locations vary from week to week. Check http://theladiespac.blogspot. com for details or email Laverne at email@example.com. Southern Arizona Mountain Bike Assn. Weekly mountain bike rides/ adventures. Various terrain/levels. All welcome. Tucson. 520-358-3338, Pollock@arizona.edu, sambabike.org. Sun Lakes Bicycle Club. 30-50M. Saturdays 6 am. Meet at flagpole at Sun Lakes Cottonwood Clubhouse on Robson Blvd, S of Riggs Rd. golf course of Sun Lakes. Bob 480-895-2601. Team LUNA Chix. Monthly free women’s mountain and road bike rides. teamlunachix.com, phoenixmtb@ teamlunachix.com, lunachixaz@ gmail.com. Tucson Cyclocross. Wednesdays 7 am. Have fun and refine skills. Himmel Park, Tucson. Momentum Tribe Multisport Bike Rides. Thursdays: 7:10 pm. Road bike ride, 10 M loop from Tribe. Saturdays: 7 am. Road bike ride, 46M. Meet at Tribe, 1800 N. Scottsdale. Call for times. 480-421-9442, tribemultisport.com, Kevin@tribemultisport.com West Valley. Every Monday, Wednesday, & Saturday. Rides around the Sun Cities/ West Valley area. Start at McDonald’s, corner of Reems and Grand Ave. Gene Marchi 623-546-8112.
MULTISPORT/ ADVENTURE RACE FEBRUARY 20
& Youth & Relay Sprint Triathlon & Duathlon. 7 am. Mini TRI: Adults: 250 yd. Swim, 9.5 mi Bike, 2 mi Run; Maxi TRI: 500 yd. swim, 12.6 mi Bike, 4 mi Run, Youth: 100 yd. Swim, 3.1 mi Bike; 1/2 mi Run, DU: Adults: 1/2 mi. Run, 9.5 mi. bike, 2 mi. Run This race is the first in the 2010 Arizona State Age group Championships. trifamilyracing.com. Firebird Triathlon and Team Tri. 600m, 20k, 5k. Firebird International Raceway, Chandler. Tucsonracing.com
MARCH 11-12 Trifest 2011. Trifest will showcase the newest electronics, bikes, apparel, gear and more for 2011. Manufactures Reps will be on hand. Trisports. com, 4495 S. Coach Drive, Tucson. Trisports.com.
MARCH 13 Southwest Valley Regional >> The YMCA Olympic & Sprint
Duathlon/Triathlon. Adult Olympic Tri, Adult Sprint Tri, Adult Sprint Duathlon at 7:15 am. Youth Tri at 6:30 am. Oly Tri: S1500m (heated pool), B24 M, R6 M.Sprint Tri S400m (heated pool), B12 M, R3 M. Adult Sprint Du: R1/2 M, B12 M, R3 M. Youth Tri: S100m (heated pool), B4 M, R1/2 M. 2919 N. Litchfield Road, Goodyear. trifamilyracing.com
MARCH 19 Havasu Triathlon. Sprint and Olympic distances. 7:30 am. Lake Havasu City. tucsonracing.com
MARCH 20 for the Cure. Sprint Triathlon, >> Triduathlon and relays. 7 am. All
women event. Chandler High, Chandler. Triforthecureaz.com
March 28 Sprint Triathlon at Vistancia. Mountain Vista Club, Peoria. 623-330-0913, 4peaksracing.com.
APRIL 3 Iron Gear Sports Adult >> Mesa Sprint/Olympic /Duathlon &
Youth Tri. 6:30 am. Skyline 50 meter pool, Mesa. trifamilyracing.com
APRIL 9 Oyster Urban Adventure >> Merrell and Oyster Shooter. Run, bike,
mystery, crazy challenges and more. Heritage and Science Park. Oysterracingseries.com. Mesa Sprint Triathlon. 7 am. Kino Aquatics, Mesa. Eric Robinson 602885-6882.
APRIL 10 Triathlon. Half IM, >> Marquee Olympic, Sprint. Tempe Center
for the Arts, Tempe. Redrockco.com.
APRIL 16 Trisports.com Phoenix Triathlon. 6:45 am. Lake Pleasant, Peoria. dcbadventures.com.
TriSports Desert Classic Duathlon. 3.5M Run, 21M bike, 3M Duathlon ; 3.5M Run, 15M Off Road MTB, 3 M Duathlon. Kids 1/2 M Run, 5 M Bike, 1/2 M Duathlon. 8 am. McDowell Mountain Regional Park, 16300 McDowell Mountain Park Drive. DesertClassicDuathlon.com.
Triathlon. Tempe Town Lake. redrockco.com
The 2nd JCC Scottsdale Spring Adult
Palomas Triathlon. Sprint, >> Las Olympic triathlons and relays,
5k, 10k runs. Rocky Point Mexico. redrockdo.com
MAY 7 Sports Rio Salado >> Irongear Triathlon. Sprint, Olympic
MAY 15 Sports Club Mini & Maxi >> Seville Sprint Tri, Duathlon, Youth Tri.
6:30 am. Seville Golf & Country Club, Gilbert. Trifamilyracing.com
CLUBS Durapulse. Training valley-wide for all levels. 480-862-3076. info@ durapulseperformance.com, durapulseperformance.com. AZ Tri Club. Participation is more important than placing. Free triathlon club. East Valley training. Swims at Canyon Lake, and Pure Fitness. Weekly bike rides in Tempe, Mesa and Scottsdale. Runs at Tempe Town Lake. All ages and abilities Dr. Jeffrey Banas. 480-633-6837, firstname.lastname@example.org, AzTriClub.com. First Wave Tri. Weekly Master’s swimming and running at Arrowhead Country Club, biking from Starbucks on 67th Ave & Arrowhead. firstwavetri.com. Gage Total Training. Triathlon and multisport training. All levels welcome. Train in the Ahwatukee/ Phoenix area. Jane & George 480704-1295, info@gagetotaltraining. com, gagetotaltraining.com. Triathlon Training Glendale Community College - Beginner to Elite. The class offers inter-class competition, field trips, sponsor discounts, exposure to outside events and … swim, bike, and run workouts guided by experts. The class culminates with competition in a Sprint Triathlon. Class requirements: road or mt. Bike, bicycle helmet, swim goggles running shoes and an open mind. Mark 623-547-5349, email@example.com. Phone registration: Glendale Community College at 623845-3333. trifamilyracing.com. Haus Triathlon. Based on friends, fitness, and attainment of personal goals. Beginner to Kona; Weekday and weekend group workouts with periodic social gatherings. haustriathlon.com Landis Triathlon Club. Open for all levels. Training rides, runs and swims. Informative club meetings -with speakers. Landis Cyclery, 480730-1081, 602-430-1043, mike@ mikehughes1.com, landistriclub.com. Phoenix Triathlon Club –Come Tri with us! We are a non-profit organization dedicated to the multi-sport community. Weekly rides / runs, Monthly meetings for schedule see phoenixtriathlonclub.org. TriCats U of A Triathlon Club. Come practice, race, and socialize! Open to all ability levels. U of A Student Recreation Center. 520-241-5437, firstname.lastname@example.org. arizonatricats.com. Tri-Scottsdale Foundation. Goal is to increase awareness of the sport, sponsor races and sponsor athletes. Coaching is available from Gage Total Training and Lewis Elliot Racing. Women’s cycling with No Woman Left Behind. Group workouts schedule online. triscottsdale.org. Tucson Desert Heat Triathlon Club. TDH provides its members with organized group cycling and running
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workouts every weekend, various training clinics throughout the year, training tucsondesertheat.org or kirk_ email@example.com. Whole Body Coaching. Comprehensive, custom triathlon coaching. All abilities welcome. Ironman experienced. Tod Miller 602-275-9177, wholebodycoaching.com.
HIKING/ CLIMBING CLUBS Arizona Mountaineering Club. AMC promotes rock climbing, mountaineering, and other outdoor activities. Meetings are the 4th Monday of every month at 7 pm at Phoenix Country Day School, 3901 E. Stanford. amcaz.org. Arizona Outdoor & Travel Club. A group that likes to hike, bike, camp, and do 4x4 off-roading. Tuesdays are general meetings. Scottsdale. azoutdoortravelclub.com. Arizona Trailblazers Hiking Group. Open to all hikers and campers. Meets the 3rd Tuesday of odd months (Jan/March/etc.). The club has 3-4 hikes a month from easy to moderate. Yellowallpapaer@hotmail.com, azhikers.org. AZ on the Rocks. Arizona’s largest indoor climbing gym. Fully air-conditioned, showers, fitness equipment. Beginners welcome. Classes for all levels and ages. Near Bell Rd. off the 101 Fwy., Scottsdale. 480-502-9777, AZontheRocks.com. Canine Hiking Club of Arizona. 3-5 hikes per month. All ages, skill levels & dogs welcome. 623-516-9422, firstname.lastname@example.org, mydog8az.com. Friends. Hiking, backpacking, and canoeing for beginners to advanced. Mail@friendshiking.com, friendshiking.com. Glendale Hiking Club. Several hikes each month. Meets 2nd Thursday of month at 7 pm. Glendale Adult Center, 5970 W. Brown. 602-230-5391, glendalehikingclub.org. Orienteering Club. Phoenix. Clinics, meetings & competitions on finding the way with a map & compass. 480706-4824. Phoenix Rock Gym. Rock climbing classes. 480-921-8322, phoenixrockgym.com. Senior Trekkers Club. 3-4M. Thursdays 8am. Meet at Sabino Canyon Visitors Center, Tucson. Social hikes for those over 50. Emory 520-296-7795. Southern Arizona Hiking Club. Tucson. 50-60 hikes per month for all ages & abilities. 520-751-4513, sahcinfo.org. Southwest Outdoors Club. 2nd & 4th Wednesdays 7:30pm. Hiking, backpacking, kayaking, cross-country skiing, rock climbing, mountain biking. Pyle Adult Rec. Center, 655 E. Southern, Tempe. Ed, 480-921-3821. Sierra Club Singles. Hiking, biking, backpacking, camping, climbing, canyoneering & caving, 480-654-1234. Take-a-Hike Club. Take a Hike is an outdoor club for active adults
30 SWEAT magazine
in Arizona. Variety of activities including hiking, backpacking, rock-climbing. Meet at 6:30-7:00 pm Wed. Old Chicago, SW corner Alma School & US-60, Mesa. 480-6941195 http://groups.yahoo.com/group/ takeahikeaz/. Tucson Orienteering Club. For beginners to experienced orienteerers. Peg 520-628-8985. tucsonorienteeringclub.org. Wandering Soles Hiking Club. 1st Tuesdays at 7 pm. Weekly hikes throughout Arizona. Members ages 25-40. Boulders, 530 W. Broadway Rd., Tempe. 602-222-2572. wanderingsoles.org.
each month. Boatyard, behind the Red River Music Hall on Mill Avenue & Curry Street, Tempe Town Lake. Riosaladorowing.org. Southern Arizona Paddlers Club. Second Monday of every other month starting in January, AZ Game and Fish Building, 555 N. Greasewood Rd., Tucson, 7 pm. soazpaddlers.org.
RUNNING/ WALKING FEBRUARY 5 San Tan Scramble Trail Runs. Ultra, trails. 7 am. San Tan Regional Park, Queen Creek. aravaiparunning.com 6 Legged Race. Randolf Park, Tucson. 520-310-6974
Predator Speed Skate & Cycle Club. Predator Speed Skate Club is the largest speed-skating club in the southwest, and is one of the largest outdoor clubs in the nation. Mark Gaylor 602-274-5840, predatorspeed.org. Phoenix Fun Skate. Monthly skate organized by Phoenix AZ Inline Skate School 480-570-3306, PhoenixAZinline.com. Tucson Inline SK8 Club. Sundays. Afternoon social skate. Fast Eddie 520-722-7434, skatetucson.org.
McDowell Mountain. >> XTERRA 15M, 7k. 8 am. McDowell
ROWING/ PADDLING MARCH 26-27 8th Annual Dragon Boat Festival. Tempe Town Lake. azdba.com.
CLUBS Arizona Dragon Boat Association. The association invites young and old, or all abilities to participate in a 2500 year old paddling sport. Svasquez2@ cox.net, azdba.com. Arizona Dragon Diva’s. Women’s dragon boat team now forming, all abilities welcome. Practices Tempe Town Lake. info@azdragonriders. com, azdragonriders.com/azdivadragons.html. City of Tempe Rowing Classes. Classes for ages 13 & up & for all abilities & skill levels. Enrollment for our Junior or Masters competitive program is ongoing. 480-350-5200, tempe. gov/pkrec. City of Peoria Outdoor Adventure Kayaking Classes. ACA certified classes for adults and children. Ongoing at Lake Pleasant. Call 623773-7725. Polynesian Outrigger Canoe Club Na Leo ‘O Ke Kai. Experience island style fun and exercise. Tempe Town Lake, North side of Lake at white umbrellas on East side of boat launch. Tue & Thu 5:30 pm Sat 8:00 am. Look for Andrew, Janet, Peggy, or Auntie Diane.No equipment needed. 602-821-0641 or 626-200-9440. outriggeraz.com Rio Salado Rowing Club. RSRC member open row. Twice-Daily open rows. Junior rowing for ages 13-17 yrs. old. New classes start beginning of
Mountain Park, Fountain Hills. aztrailrace.com. Fleet Feet Arizona Trail Race. 8 mile. 7:30 am. Arizona Trail, Tucson. Everyoneruns.net Runner’s Den Classic Road Race, 33rd Annual. 5K Run/Walk at 8:15 am. 5 M at 9 am. Paradise Valley Mall, 4568 E. Cactus Road, Phoenix. Runnersdenaz.com.
FEBRUARY 12 5k. 2 pm. Women >> SkirtChaser get a head start, men chase
the skirts. Tempe Town Lake. redrockco.com. The Sedona Marathon. 26.2 M at 8 am. 13.1 M at 8:15 am. 5K at 8:30 am. sedonamarathon.com. 10th Annual Pemberton Trail 50K. 50K 2-persona relay. 7 am. McDowell Mountain Regional Park. Brian Wieck, 406-431-0697 Ethan’s Run Hope for Heart Defects 1/2 M, 10k fun run. Las Sendas, NEMesa. ethansrunaz.com. Dakota’s Run. 5k, 1M. 8:30 am. Tri City Acadamy, Chandler. fcaphx.com.
FEBRUARY 13 Chinese New Year – Year of the Tiger 5k. 9 am. Papago Park, Ramada’s 9 & 10, Phoenix. runningmasters.net.
FEBRUARY 19 The Retro Run. 5k 9 am. Freestone Park, Gilbert.4peaksracing.com. Helping Hand Run 2011. 5k/10k. 8:30 am. Tempe Arts Park. 520-223-5100.
FEBRUARY 20 Lost Dutchman Marathon. Marathon at 7 am. 1/2 Marathon at 7:30 am. 8K Trail Run at 7:45 am. 10K Run at 8 am. Prospector Park, 3015 N. Idaho Road, Apache Junction. The IMS Arizona Marathon. 26.2, 13.1M, 5k. 7 am. Westgate City Center is the finish, bussed to start in Goodyear. thearizonamarathon.com
FEBRUARY 25 Ragnar Relay. Wickenburg to Tempe. 12 or 6 man teams. ragnarrelay.com.
FEBRUARY 26 Chandler Challenge 5k Run Walk. 8 am. Marketside Walmart, Chandler. 4peaksracing.com. Quail Creek Run. 9 am. Quail Creek Resort Community, Green Valley. Mark
MARCH 5 Run for Ryan House. 13.1 M at 7 am. 5K at 7:30 am. Market Street at DC Ranch, North Scottsdale. Tempe Ligett, 480-538-3540. Old Pueblo 50 Mile Endurance Run. 6 am. Kentucky Camp, Sonoita. Oldpueblo50.com. Ostrich Festival 5k. 8 am. Chandler. 4peaksracing.com. Walk for Wishes 5k, 1M. 8:30 am. Kiwanis Park, Tempe. Arizona.wish.org.
MARCH 6 unTEAL A Cure 5k Run/Walk. 8:30 am. Kiwanis Park, Tempe. Tiffanie Hawkins 602-343-8675. tgenfoundation.org. Sunrise at Old Tucson Cross Country Trail Run. 8:30 am. Old Tucson Studios, Tucson. Arizonaroadrunners.org Grand Canyon University 5k/10k. 7:30 am. Grand Canyon University, Phoenix. gcu10k.com.
MARCH 12 Great Urban Race. 12 pm. Solve clues, complete challenges, run. Sliders American Grill, Phoenix. Greaturbanrace.com Arizona Super Spartan. An 8 mile challenge with 15 obstacles. Raw Hide, Chandler. Spartanrace.com The Nun Run 5k/1M. 8 am. Kiwanis Park Tempe. 4peaksracing.com. Mesquite Canyon Trail Runs. Ultra/ trail. 7 am. White Tank Mountain Regional Park, Waddell. aravaiparunning.com
MARCH 19 3.1 Running Series. 8 >> Scottsdale am. Scottsdale Sports Complex,
Hayden & Bell, Scottsdale. scottsdaleaz.gov/parks/ssc St. Patricks Day 4 Mile. 5 pm. Old Town Scottsdale. 4peaksracing.com.
APRIL 30, MAY 1 Dash. 3.4 hellish miles >> Warrior with challenges, obstacles, mud
and more. Choose from Sat. or Sun. 20585 E. Price (Station) Rd., Florence. Warriordash.com
CLUBS American Diabetes Association. TEAM DIABETES. Walk. Run. Cure. Join us and help children and adults with Type 1 and Type 2 diabetes. Training programs designed for all levels with a supportive TEAM environment! Michelle, 602-861-4731 x7095. Feel The Heat Track Club. Tues & Thurs. 6:30 pm. Youth, Open, Submasters, & Masters Athletes. USATF Certified & Experience Coaching. Our Coaches are athletes also! Stop by and try us! Marcos de Niza HS, Hamilton HS, McClintock HS. 480235-4587, speedbyrawle.com Marathon Coaching Consultants. “Human kindness through running” Running Club and Personal Training Across the Valley. Group runs: Saturdays, Sundays and Mondays. Track workouts: Tuesday and Wednesday. Coach David Allison: 480-326-1495, marathoncoachaz.com. Northern Arizona Trail Runners Association. NATRA’s mission is to
promote trail running in Northern Arizona to folks of all abilities. Saturday group runs on various trails. email@example.com, natra.org. Phoenix Hash House Harriers. A drinking club with a running problem hosts non-competitive “Hare & Hound” runs “hashes” each Sat. at various locations. 602-230-JERX, http:// phoenixhhh.org/. Run AZ. 7 pm. Tues. & Thur. runs. Run AZ, 48th & Warner, Ahwatukee. 480592-0900. runaz.net. RunFar Arizona. West Valley half and full marathon training, and general running program. runfaraz.com, firstname.lastname@example.org. Rx Running. Comprehensive, individualized programs. Flexible meeting times. Nationally certified running coaches. 480-491-3506, RxRunning. com, coach@RxRunning.com Sole Sports Running Club. Group Runs and Marathon Training. Long Runs Sat. & Wed. Mornings, Mon. & Thur. evenings. Track Workout Wednesday Evenings. solesportsrunning.com. Team in Training. Training for Rock N’ Roll AZ. Teams to walk or run a variety of marathons to help find a cure for leukemia. All fitness levels welcome. 602-788-8622, 800568-1372. The Lightning Track Club. Phoenix. Athletic and speed training. Coach Mo. 480-217-0175, email@example.com, coachmospeedcamp.com. The Running Shop. Weekly Wednesday evening group runs. 6:00 pm. Open to everyone. 3055 N Campbell suite 153, 520-325-5097, runningshopaz.com. Zonie Hash House Harriers. Regularly scheduled hare & hound chases, generally in the Chandler/Tempe area. 480–821-0471, zoniehhh.org.
SWIMMING CLUBS Arizona Masters Swimming. Non-profit organization dedicated to promoting aquatics fitness and swimming events within the State of Arizona. Part of United States Masters Swimming. 480-365-0037, azlmsc.org. Camelback Coaching. Swim workouts at noon M, W, F. 12-1pm. Scottsdale JCC. Drop ins welcome. 480-3633867, camelbackcoaching.com Sun Devil Masters. Variety of programs. 25+ workouts a week. Scottsdale and Tempe pools. 602-8184790, sundevilmasters.com. MISCELLANEOUS GCSG Winter Games. Ongoing through April. Various locations. Gscg.org. DATES & TIMES ARE SUBJECT TO CHANGE, PLEASE CALL THE INFORMATION NUMBER PROVIDED. Free calendar listings are available to events with specific dates & ongoing activities that are free & open to the public. Listings are limited to space available and subject to publisher’s approval. If you would like to see your event listed, send your notice before the 5th of the preceding month to: firstname.lastname@example.org
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