2006 Spring Tri-Fitness Magazine by Tri-Fitness Challenge

WINTER 2005 | $5.00

FOREVER YOUNG DON’T LET AGE INTERFERE WITH YOUR FITNESS GOALS

CONDITIONING THE CORE

TRAINING FOR STRENGTH AND STABILITY

FITNESS FAMILIES GOOD CLEAN FUN FOR EVERYONE

TORRIE WILSON WTF TO WWE

FEMININE LEGS

STRONG AND LEAN LEGS WITHOUT THE EQUIPMENT

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Women’s Tri-Fitness (WTF) | Men’t Obstacle Course Challenge (MOCC) | The Ultimate Fitness Challenge

FOR THE

July 6-9, 2006

WTF WORLD CHALLENGE The Ultimate Fitness Challenge Monte Carlo Resort & Casino Las Vegas

National and International Media Coverage

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International Hotline:

813-263-2779 www.womenstrifitness.com

Grace & Physique | Obstacle Course | Fitness Routine | Fitness Skills 3

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CONTENTS

features

health & beauty

misc

20 64 66 72 90

93 94 100 103 105 107

8 Letter from Editor 10 WTF Forum 12 WTF Poem 14 Around the WTF

Torrie Wilson Forever Young Fit, Firm & Feminine Legs Conditioned to the Core Choosing a Personal Trainer

Calling Dr. Z Childhood Obesity ACL Rehab To Brace Or Not To Brace? Smile, You’re On Stage Healthy Hair

food & nutrition

inspiration

lifestyle

96 96 97 97 99

46 49 51 57 58 62

52 Destination - Vegas 54 Little Bit of Brazil

Banana Nut Protein Pancakes Grilled Tex-Mex Tostadas Meatloaf Minus the Guilt Baked Halibut Mo Jo 1-Minute Waffle

Secret to Success Fitness Mom Fitness Mom’s Quotes That’s What Friends Are For Fitness Families Ruthie Bolton

Winter 2006

training

updates

wtf events

66 72 78 80 84 86 90

108 Welcome New Faces 110 WTF Obstacle Update 113 MOCC Update

24 26 30 34 38 44 60

Fit, Firm & Feminine Legs Conditioned to the Core Tris & True Power Strap Ball Create & Practice the Hurdles Anytime Shoulder Workout Choosing a Personal Trainer

WINTER 2005 | $5.00

Vegas Opening Page Grace & Physique Obstacle Course Routines Skills MOCC Vegas Children’s Fitness Challenge

FOREVER YOUNG DON’T LET AGE INTERFERE WITH YOUR FITNESS GOALS

CONDITIONING THE CORE

Cover Credits Cover models: Amy Perry Photographer: Ed Johnston Cover Design: Claudia Cokis Clothing: UpVibe

TRAINING FOR STRENGTH AND STABILITY

FITNESS FAMILIES GOOD CLEAN FUN FOR EVERYONE

TORRIE WILSON WTF TO WWE

FEMININE LEGS

STRONG AND LEAN LEGS WITHOUT THE EQUIPMENT

www.womenstri-fitness.com

100

Women’s Tri-Fitness Magazine 7

MESSAGE FROM THE EDITOR tive season. Is it really such an obscure, “retro” notion that family, friends & health might be far greater in importance than any materialistic possession? I reflect back on my immediate “genetic family“, and what I consider to be my extended family - that of the Women’s Tri-Fitness, MOCC, and Children’s Fitness Challenge.

Dear Readers: As our holiday celebrations approach, many of us are out purchasing Ipods, plasma TVs, and bemoaning our fate as we forever wait on endless lines. I, however, choose to sit back and reflect on the past year and all the good fortune that I have been privileged to partake in and behold. I ponder the true meaning of this fes-

I examine photos and videos from our Las Vegas and Florida events; and I see contestants, initially strangers at registration time, who, just 3 days later, are demonstrably hugging, laughing and crying en masse as the song “That’s What Friends Are For” echoes the conclusion of the competition. Emails arrive from all over the country declaring love for the camaraderie and sense of family that our events embody and create. (see www. womenstrifitness.com comments). The end of the year means we are all a little older. Our closest, our nearest and dearest, our kin, are getting older. Our personal health and the health of our loved ones seems even more paramount

when compared and contrasted to all the trivial, buzzing electronic gizmos advertised everywhere and strewn all over the mall. Perhaps we’ll pause and reconsider ingesting that extra junk or grease that some call cuisine or that artificial, chemically laced concoction - whether dubbed food or drink. Why not take that power walk or just plain stroll with your mom or dad, or workout with your kid? Relish it, marinate in it, and take in the moment. Father Time seems over-caffeinated and hell bent on standing still for no one. I would like to wish everyone a healthy and happy holiday season. Enjoy it with your family and friends. As we enter the new year, persist in your embrace of the WTF mantra: Wish, Train, and Fulfill. I look forward to seeing you all in 2006.

WTF President

WTF Superstore

Videos

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Clothing

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Publisher - Women’s Tri-Fitness, Inc.

women’s tri-fitness Magazine Writers

Creative Editorial Staff Editor - in - Chief Alan Rosen Managing Editor Daniel Brienza Director Business Operations Geoffrey Mosher

Graphic Design & Layout Claudia Cokis Daniel Brienza Head Photographer Ed Johnston Photo Editor Ed Johnston

Sandra Augustin Claudia Cokis Anne Groff Melissa Lake Johnna Marchant Danielle Nagel Dr. Maureen O’Connell Amy Perry Gretchen Ritter Alan Rosen Jennifer Rosen Lindsey Rosen Jenny Williams Mimi Zumwalt, M.D.

Marketing

Photographers

Marketing Manager Stephanie Rosen V.P. of Marketing Tonga Fifita Sr. Promotions Manager Dick Smith

Ed Johnston John Atherton Daniel Brienza Eric Brock, M.D. Tig Fong Ricky Jackson Marianne Johnston Richard Massaro Craig Moran Tim Rickman Dr. Mark Rosanova Stephanie Rosen Ryan Smallwood Dick Smith Tim Spradling Carl Thygesen Jenny Williams

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As a Partner, what do you get for your advertising dollar? * The best value in magazine advertising - just check our rates! * Your company logo displayed on our high-traffic websites * Your company banner displayed at Women’s Tri-Fitness Events * Your advertisements on Women’s Tri-Fitness event DVDs

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WTF

Forum Al, how often do you hold these events? I see that there is one in November, is there another one after that? I am trying to plan my life around your events. It was so awesome I can’t wait to do better next time. - Alma Ladouceur, Canada

I really had a great time at the competition. I met a lot of great people and everyone was really nice. I thought it was really cool when you were encouraging me up the rope wall on my second run. It really helped a lot and got me to push and get over. I really appreciate it. It’s really cool the way you get to know each and every person, and it really made me feel like I was a part of the whole competition. Thanks again and I look forward to the next competition! - Joan Jontilano, California

I have to say that it was an awesome experience and I can’t wait to do it again. I wish there was more than one contest per year! I, along with my sister and brother, are going to do it next year and we all can’t wait. I will be in touch and thank you such a great weekend for all of us!!! - Janette Koshell, California

I just wanted to let you know what a great time I had this past weekend. All the competitors are great and I’m so happy to be a part of the WTF family. I hope to be able to attend the show in November. I am deﬁnitely looking forward to Vegas next year. Yes, I won big. I walked away with over $1100. Not bad for a ﬁrst time gambler. - Heidi Charest, Massachusetts

I just wanted to say thank you again for doing such a great job over the weekend! As a new competitor at the Tri-ﬁtness competition I had a wonderful time and the other girls were incredibly helpful & friendly! Although I hope the competition grows, I also hope it doesn’t grow so big so fast that it loses the camaraderie that it currently has, as that is probably one of the absolute best things about it! - Shelly Korobanik, Canada

I wanted to thank you very much for putting together such an amazing event. I truly appreciate the hard work and drive it takes to put something like this together. WTF has brought so much to my life and I can’t imagine not having this organization to constantly challenge me and raise the bar of what is expected. I hope that it continues to grow with each year, because I truly believe it is the most fulﬁlling type of competition around. Bobbie McGeragle, California 10

Athletes: It excites Athletes: me Ittoexcites know everyone me to know hadeveryone a good time had aand good rewarding time andexperience. rewarding experience. Keep spreading Keepthe spreading word ofthe theword WTFofthroughout the WTF throughout the country. those who yearn for healthy challenge andforward competition. We your part of the country.your Thepart WTFofwelcomes all The thoseWTF whowelcomes yearn forall a healthy challenge anda competition. We look to seeing look forward to next seeing you– Viva and all new recruits next year – Viva Las Vegas! you and all the new recruits year Lasthe Vegas! - Al Rosen, WTF President - Al Rosen, WTF President

Please pass the word to your staffers/volunteers that their support was greatly appreciated. Not only did they do a great job working the competition, but they were wonderful cheerleaders on top of it. I am sure most of us were too stressed and preoccupied to have thanked them, but it was deﬁnitely appreciated. - Jen Chen-Edwards, California

I had such a blast in Vegas this year. Thank you so much for everything!!!!! I am very happy with my results...... I think you put on a phenomenal show this year. I am very grateful to be a part of such an awesome event. The girls were outstanding and I always love the reunion of friends every year. - Jessan Romans, California

I would like to thank you for what you’ve done. Do you have any idea what gift you have? You have been such a positive inﬂuence on those athletes. There is a real special way about the way you talk to, encourage and coach… even cheer. The slowest in the group ﬁnishes like a hero when you are around. That enthusiasm is very contagious. Now all the team has caught it… it is going worldwide! What a group….what an organization. Thank you for all your hard work. As a mother I appreciate what you’ve done. You have no idea how many lives you have touched. I had a great time in Vegas! - Belinda Talley (Adriane Kulvinskas’ mom), Alabama

I had a great time in Vegas and look forward to 2006. I appreciate all of your hard work planning and facilitating the WTF. Training for the competition really has made such a difference in my lifestyle. - Lynn Erikson, California

Thanks Al. I had a wonderful time. This was my ﬁrst competition and I swore I would never do it again, but not only am I going to do it again, I am rounding up the troops at my gym to join me. There are at least three others that I know of that are going to compete with me in Vegas next year. - Heather Fairbanks, California

Thank you for all of your great work in putting this event together. I really enjoyed myself and met some great people. My compliments on how well organized the event was. I am hoping to do the fall event. I was really disappointed in myself when I fell down during the shuttle run; I am hungry to get back and do it again. Thank you once again and I look forward to our next event. :) - Valeria Leyva, California 11

A Tri-Fitness Athlete

Jennifer Rosen – 2004 WTF World Champion

Sandra Augustin – 2005 WTF World Champion

Gina Oakes – 2002 WTF World Champion 12

Patience is a person’s greatest virtue, Or so the saying goes. A tri-fit athlete must have said it For this athlete surely knows That in this tri-fit sport of ours Discouragement runs high; And at times the very best will find This virtue’s passed us by. When hands are ripped and throbbing, When every muscle’s sore Can this athlete still have patience To limp in for more? When you’ve lost old moves you use to do, And progress seems so slow. Can you still have faith in better days And not feel sad and low? Can you admit you’re frightened, Yet not give into fear? Can you conquer pain, frustration, And often even tears? When someone else does something You’ve tried so long to do Can you really feel glad for them Or just pity for you? And when success seems far away Your efforts all in vain, Can you force yourself to wear a smile And disregard the pain? If despite the tribulations You can say, “I won’t give in!” Maybe some day you’ll discover That it’s now your time to win.

Sylvia Ferrero – 2003 WTF World Champion

POEM

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Women’s Tri-Fitness Viva Las Vegas Las Vegas is the home to Celine Dion, Wayne Newton, Lance Burton and Cirque Du Soleil, but every July it becomes the site of the Women’s Tri-Fitness (WTF) World Challenge held at the Monte Carlo Resort. Two hundred athletes ranging from teens to 65 years of age, representing over 40 states, Canada and Europe came to Vegas to battle for the prestigious WTF title. More important than titles, new friendships were formed and old ones renewed. Although the competition was ﬁerce, this event breeds warmth, camaraderie, and mutual respect amongst all participants. As the event ended to the song “That’s What Friends Are For,” athletes celebrated, congratulated one another and promised to return again next year.

Party Time

No sports

bras in Veg

as at nigh

After months of intense training, strict nutrition and proper rest, these athletes earned the right to party like “rock stars.” The WTF would like to thank the following establishments: Monte Carlo Resort (pool party), Pub & Brewery (dinner and a few “brews”), Pure at Ceasar’s Palace (rock star time), and Rehab at the Hard Rock (Sunday pool party) for being such gracious hosts.

Remember, what happens in Vegas stays in Vegas!

Promoter Al Rosen & M/C Lia Montelongo ﬁnally relax!

Women’s Tri-Fitness Rock Keeps Rocking The WTF obstacle course is just like life; you conquer one obstacle at a time. This is the way Dwayne “The Rock” Johnson has tackled life. So, this WTF spokesperson would definitely be able to “lay the smack down” on any obstacle course. A member of the University of Miami national football championship team in the nineties, he has gone from sacking FSU quarterback Charlie Ward, to playing football in Canada for pennies. After a slow start in professional wrestling he became perhaps the most popular wrestler of all time. Hollywood beckoned and he is now a star but hasn’t forgotten his roots. Dwayne recently told WTF promoter Al Rosen: “I see the WTF athletes working out in gyms in South Florida and California. It is great to see how focused they are.” If anyone knows of focus it is Dwayne. Recently the movie Doom premiered and was the number one box office movie its first week. Next up is Gridiron Gang and Southland Tales for 2006. It is only fitting this former WWE champion known as the “People’s Champion” be nominated for the “People’s Choice Awards as Favorite Male Action Star.” Despite Dwayne’s fame and busy schedule, he found time to send the WTF athletes an email prior to the Fall Classic Event. “To all the competitors of the trifit: Have an enormously great day. Go after it and remember there is no success without struggle. Be safe on the course, best of luck and go Whip That Ass!” – Dwayne “The Rock” Johnson.

Dual Fitness Doc Congratulations to WTF World Champion in Dual Fitness, Kristina West. This two time champion retained her title in Vegas and then shortly thereafter reported to medical school in Atlanta. She recently reported in: “I’m up in Georgia and just finished my second week of medical school. I’ve never had to take in so much information in my entire life! All I do is study… usually lunch is put aside for a quick workout. We started the cadaver on Monday… it’s not as bad as I thought, but certainly gross...” Well, the WTF knew this fantastic athlete would somehow find time to workout. Be careful all athletes out there residing in “Hotlanta”; follow Kristina’s intense workouts and you might find yourself ending up as a cadaver!

Women’s Tri-Fitness Dr. Maureen O’Connell

These D live th oc’s e very life th ey pre ach.

Dr. Mimi Zumwalt

Dr. Venus Ramos

They can deﬁnitely walk the walk and talk the talk when it comes to health, exercise and nutrition. In their everyday life they prescribe health to patients, but more importantly, they live the very life they preach. The ﬁt physiques achieved by these professionals are the byproduct of intense exercise and proper nutrition. Despite extremely busy schedules, somehow they learn to “time manage” and their ultmate performance spoke for itself in Vegas. The doctors of the 2005 WTF World Challenge are: Venus Ramos, M.D. (Rehabilitation Medicine), Mimi Zumwalt M.D., (Orthopaedic Surgery), Dr. Ida Allen (Chiropractor), and Dr. Maureen O’Connell (Dentist).

Dr. Ida Allen

Doc’s Totally Rock in Vegas

The Legend of C.F.?

Being the Friday before the Fourth of July holiday, C.F. stopped his other work and repaired the WTF trailer within two hours.

You might ask who is C.F.? Only a few days before athletes from around the world were preparing to leave for Vegas, the WTF trailer (not exactly like John Madden’s bus) was making its way cross country with two of the four obstacle course lanes. After a gas stop, suddenly it was noticed that the wheel bearings were gone (things were looking mighty ugly at that point…). After numerous phone calls throughout the Alexandria, Louisiana area, it appeared that only one person might be able to repair the problem. Upon entering the yard of C.F.’s Welding Service & Custom Built Trailers, Inc., the wheel and axle self-disassembled. Being the Friday before the Fourth of July holiday, C.F. stopped his other work and repaired the WTF trailer within two hours. His bill was less than someone from our hometown and he knew he probably would never see us again. “This is a man of integrity and honesty!” exclaimed WTF President Al Rosen. That is what makes C.F. a true legend!

Women’s Tri-Fitness before

Can You Believe? Kathy Wilson from Atlanta, Georgia weighed 212 lbs two years ago. This overachiever also graduated high school at 14 years of age and had her Master’s Degree from Duke University when she was 18. What else will she surprise us with next?

after

We wondered why the chemistry classes at the University of Utah were always full… Can it be the professor? Janis Louie

Sixty Five Years Young When she was a young girl growing up in Vietnam, she never saw a set a monkey bars. Well, proving that age is only a mere number, Francoise Sullivan, 65 years old, designer and the mother of Mimi Zumwalt, M.D., challenged herself on the WTF obstacle course. After making it through the first 125 yards - (wall, grid, monkey bars, beam, net, and 3 hurdles), Francoise ate dirt as she stumbled off the 20 inch steeple chase box. Fearing she might be injured, spotters and other athletes to include her daughter attempted to help her. She jumped up and said: watch out - I am not done yet, and sprinted the last 35 yards past the finish line. Her comments about the fall: “I’m still young, it’s only a little bump and I had to finish; I can’t wait till next year!” Later on that weekend in Vegas, Francoise challenged herself further by competing in the Grace & Physique and Fitness Skills events.

Women’s Tri-Fitness Nice Abs!

Tiny Bubbles

Congratulations to WTF Champion and WTF Magazine writer Lovena Tuley and her husband Marty on the birth of Ryeki Demetri Tuley who was born July 25, 2005. Rumor had it, one day after giving birth, Lovena had her abs back. On August 28 we received an email from Lovena saying: “I am back in the gym and hoping to make some sort of appearance in November.” We aren’t sure if someone can be back in a swimsuit and sprint shape three and half months after giving birth, but if anyone can do it, Lovena will pull it off so I’d put my bets on her.

Shortly after the Vegas event, the Tampa girls threw WTF promoter/coach/editor Al Rosen a Hawaiian theme birthday party. “He trains us hard and runs us to the ground until he gets tired (hmm, he doesn’t run with us so he actually never gets tired…)” says Caroline Portugal, “but we love him all the same and everything that he does for the women of the WTF!” Anyone who knows Caroline knows she can be more than persuasive. She surely proved it when she made the Phillipino band play Don Ho’s “Tiny Bubbles” at the birthday bash.

Strong Woman Shows Strong Man Strongman Jesse Marunde could only sit and watch as wife Callie made her fitness debut at the WTF World Challenge. Callie might not have pulled a locomotive or lifted 300 lb stones, but she sprinted, climbed, lifted, jumped, and flipped while having to look good in a Brazillian swimsuit. Over this weekend in Las Vegas, it was Callie’s turn to display her athleticism in front of her husband by competing in the ultimate fitness challenge! 18

WTF Spring Classic May 20, 2006 | Tampa, FL

Women’s Tri-Fitness Men’s Obstacle Course Challenge Children’s Fitness Challenge Obstacle Course & Fitness Skills International Hotline:

813-263-2779 www.womenstrifitness.com

TORRIEWILSON

From WTF to WWE

Born in Boise, Idaho, Torrie found her niche in athletics at an early age when she became involved in cheerleading, dance, and track. While in high school, she found herself interested in modeling. After visiting an agency and being informed she needed to lose weight to be considered for jobs as a model, Torrie’s life took a turn for the worse as she began a four year bout battling against bulimia. After recovering from this eating disorder, Torrie turned her interest toward fitness modeling. Since then, she has graced the cover of Oxygen Magazine on several occasions along with being a cover model for numerous other fitness, wrestling, and Playboy magazines. In 1998, Torrie entered the first WTF World Challenge held in Tampa, Florida. She competed against 67 other accomplished athletes (including WWE’s Victoria – Lisa Marie Varon), and ended up winning the Grace and Physique event, which included a $1000 cash prize. 20

Al Rosen (WTF): Torrie, I knew even back then that you were something special. If you recall, after the show I introduced you to Lou Maggio, photography director for Venus Swimwear, since you have a special look. You had to be excited when I handed you the $1000. During those good ole days when I wrestled, that would have been a big payday. We all have seen wrestling emerge from the days of armories, fairgrounds and high school gyms, to the glitz and glamour of the large arenas equipped with light shows, etc. One thing for sure, there were no other women that looked like YOU! The WTF wants to congratulate you on all your success and we hope you will continue to look back on your WTF days with fond memories.

Q A

WTF: Growing up in Idaho, what were your hobbies? And don’t say picking potatoes! Torrie: I used to love running long distance in high school and college. I also loved to workout at the gym with weights. When I was in college, I had gained a few pounds after going through and recovering from an eating disorder, and that is really what spurred me to start training and eating like a ﬁtness competitor. I really wanted to look like Amy Fadhli, who has a much more ideal body type than Kate Moss!

Q A

WTF: What is your greatest WWE highlight? Torrie: Having the chance to work at Wrestlemania is always huge! That is like the Super Bowl for wrestling and the crowds are totally insane 60,000 screaming live fans plus millions more watching it on television, is enough to send your pulse through the rooftop from such a rush!

Q A

WTF: What do you remember best about your WTF experience in 1998?

Torrie: I think that the WTF was my favorite ﬁtness show. I felt like I was in the best shape of my life for that competition and people still see those pictures then, say “Wow! You were in great shape!” It’s such a great feeling to feel like you really put in the time and worked for something so hard then watch that work pay off! I could not believe that I had won the physique round! There were so many awesome bods there… that was pretty inspiring for me, though. I also really loved how competing at the Tri-ﬁt was not cut throat like other similar shows can be. I really felt like all those girls were my friends and miss some of them tremendously. I also miss the true camaraderie that we had. We were there because we loved the preparation, the competition, and the other girls. It will always feel like a reunion to me.

Q A

WTF: What was your ﬁrst job? Torrie: My very ﬁrst job was working at this fast food place called “My Father’s Place” in McCall, Idaho. They did have healthy food there too though! They also had these great “Mile High Milkshakes” made with yogurt that I loved to drink!

Q A

WTF: What is your favorite place to travel? Torrie: I pretty much had been all over the world with wrestling…Japan, Korea, South Africa, Italy, England, Malaysia to name just a few! It’s really hard for me to pick one place because they are all so special in their own way! To be honest, nothing beats ﬂying into the Tampa airport and walking outside to feel that humidity. I love it! It means that I am ﬁnally home!

TORRIEWILSON

Q A

WTF: What is your perfect day off? Torrie: The perfect day off to me is probably boring to most people. I just love to be home. I like hanging out with my husband along with my animals and chilling at our house. If I do get to the gym early then it’s beyond perfect…I can really relax completely.

Q A

WTF: What is a normal day for Torrie Wilson? Torrie: I travel between 250-300 days out of the year so I usually try to ﬁnd a gym in the city where I’m at while driving to an arena for a show. Everyday on the road is pretty repetitive. Fly or drive in, ﬁnd a gym, maybe tan, go to the venue and train in the ring for an hour or so and then perform. When we’re overseas it’s different because we are all scrambling to try to do some sightseeing while we’re there. When I return I mostly chill. I love to go boating when I am home and try to have designated date nights with my husband so we have some sort of life!

Q A

WTF: When you dream of the future, what do you see? Torrie: I can’t wait to have kids! I am counting the days…it’s just very hard with my profession and all the traveling I have to do right now. I am not 100% ready to give all of that up yet to focus completely on having children, but when I do, I will have a blast raising them for sure!

Q A

WTF: When you competed in the 1998 WTF World Challenge (Tampa), you were living in Idaho. Did you ever think back then, that Tampa would become your home? Torrie: Actually, when I moved from Idaho to Los Angeles, I had briefly thought about moving to Orlando first. At that time I thought Orlando would also be a great place to break into television and film...not necessarily true but I just loved Florida. I can’t imagine living anywhere other than Tampa right now. I just love everything about it.

WTF: You are the ultimate WWE diva, have been on the cover of Playboy, and now have a featured interview in this magazine – congratulations on ﬁnally reaching the “Big Time!” Do you have anything you want to say to the readers, WTF athletes, and future athletes?

Torrie: Just never, ever, give up on your dreams. When I ﬁrst started training to prepare for a ﬁtness contest, people at my gym actually made fun of me and voiced comments like “who does she think she is?” I now look back at that and think, if had I let them get to me then I would never be where I am today. They don’t know it, but they actually helped me to work harder for my dreams because I really wanted them to eat their words. I believe that everything in life is a stepping stone towards something greater. If things aren’t falling into place exactly the way you want, you just have to adjust the route a little and keep plugging away. You only live once so do you really want to look back someday and think that you didn’t give it your all? I surely don’t.

In closing, I just want to thank Al for having the WTF; you are a great guy with an amazing contest. I hope any girl that thinks about competing does your show because it really is very well run and deﬁnitely the most fair out there.

You Rock!

2005

WTF WORLD CHALLENGE The Ultimate Fitness Challenge Monte Carlo Resort & Casino July 8-10, 2005 Photos by Ed Johnston

Sandra Augustin

Kristina West

Sacramento, CA

Tampa, FL

Tri-Fitness & DO Champion

Dual Champion

Las Vegas is the home to Celine Dion, Wayne Newton, Lance Burton and Cirque Du Soleil, but every July it becomes the site of the Womenâ&#x20AC;&#x2122;s Tri-Fitness (WTF) World Challenge held at the Monte Carlo Resort. Two hundred athletes ranging from teens to 65 years of age representing over 40 states, Canada and Europe come to Vegas yearly to battle for the prestigious WTF title. In addition to its captivating Grace & Physique component, these athletes compete in the Obstacle Course, Fitness Routine, and Fitness Skills. The WTF competition is very inviting and unique in its variety, energy and intensity. This is also an athletic event that breeds warmth, camaraderie, and mutual respect amongst all participants. After two days of extreme intense competition, Sandra Augustin (Sacramento, California) became the 2005 Tri-Fitness champion along with winning the Dual Optional and Fitness Routine titles. Medical student Kristina West (Tampa, Florida) retained her 2004 Dual Fitness title along with winning the Obstacle Course. The ever popular Team Challenge was won by the West (Mississippi River divides the east and west) as they edged the East by the score of 362.81 to 361.27. No matter what placing they took, every athlete walked away with a sense of personal accomplishment, many more new friendships and a hunger for the next go round!

Dual Fitness (Obstacle & Skills) 1. Kristina West 2. Jenny Williams 3. Courtney Seymour 4. Lynn Virant 5. Sandra Augustin 6. Maria Trimm 7. Monique Cruz 8. Bonnie McMillion 9. Lisa Thomas 10. Heidi Charest

11. Fausta Reyes 12. Patty Franklin 13. Sharina Watkins 14. Amy Pierce 15. Amy Perry 16.Tina Durkin 17.Tiffany Rae Pristelski 18. Stephanie Onorato 19. Jenny Chen-Edwards 20. Arianna Kelley

Dual Optional (Grace, OC, Skills) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20.

Sandra Augustin Kristina West Monique Cruz Amy Perry Lisa Thomas Jenny Williams Lynn Virant Heidi Charest Arlene Lurey Amy Pierce Maria Trimm Sandy Kanellos Sherlyn Roy Bonnie McMillion Kathy Gordon Patty Franklin Janis Louie Arianna Kelley Stephanie Onorato Jenny Chen-Edwards

Tri-Fitness (Grace, Routines, OC, Skills) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20.

Sandra Augustin Amy Perry Kristina West Sherlyn Roy Jenny Williams Lisa Thomas Janie Louie Arlene Lurey Tiffany Rae Pristelski Patty Franklin Lynn Virant Amy Pierce Heather Glenn Sheila Law Tina Durkin Gail Moyer Angela Glenn Adriane Kulvinskas Frances Glenn Mimi Zumwalt, M.D.

Grace & PHYSIQUE 2005

| The Ultimate Fitness Challenge

Photography by Ed Johnston

1st SANDY KANELLOS

2nd

DR. IDA ALLEN

SANDRA AUGUSTIN

4th ARLENE LUREY

5th SHERLYN ROY

6th RHONDA CORDANO

2005

| The Ultimate Fitness Challenge

Grace & PHYSIQUE 8th

7th

AMY PERRY

13th

KATHY GORDON

10th

KATHY WILSON

15th

14th

JANIS LOUIE

9th

AMY PIERCE

GAIL MOYER

16th

MONIQUE CRUZ

HEIDI CHAREST

Grace & Physique

11th

12th

Sandy Kanellos

Ida Allen

Sandra Augustin

Arlene Lurey

Sherlyn Roy

Rhonda Cordano

Amy Perry

Kathy Gordon

Kathleen Wilson

10. Gail Moyer 11. Lisa Thomas 12. Mimi Zumwalt 13. Janis Louie 14. Amy Pierce 15. Monique Cruz 16. Heidi Charest 17. Adriane Kulvinskas 18. Kristina West 19. Robin Sinclear 20. Arianne Kelley DR. MIMI ZUMWALT

LISA THOMAS

17th

18th

ADRIANE KULVINSKAS

20th

19th

KRISTINA WEST

ROBIN SINCLEAR

ARIANNA KELLEY

The Real O.C.

bstacle Course Results

UNDER ONE MINUT E

Obstacle Course Results 1.

Kristina West

Amy Pierce

Jenny Williams

Heidi Charest

Monique Cruz

Courtney Seymour

Maria Trimm

Lisa Thomas

Bonnie McMillion

10. Lynn Virant 11. Sandra Augustin 12. Patty Franklin 13. Amy Perry 14. Andrea Miranda 15. Angela Glenn 16. Sharon Rasponi 17. Jenny Chen-Edwards 18. Tina Durkin 19. Ida Allen

1st KRISTINA WEST 50.17 SEC

20. Sheila Law 21. Gina Ellis 22. Jessan Romans Carl Thygesen

23. Patty Mitchell 24. Heather Glenn

3rd

Carl Thompson

AMY PIERCE 52.19 sec

Ed Johnston

JENNY WILLIAMS 53.57 sec

AMY PERRY

4th

Ed Johnston

Marianne Johnston

HEIDI CHAREST 53.62 sec

MARIA TRIMM 55.66 sec

SHERLYN ROY

Carl Thygesen

Ed Johnston

Carl Thygesen

LISA THOMAS 55.75 sec

BONNIE MCMILLION 55.78 sec

LYNN VIRANT 56.99 sec

SANDRA AUGUSTIN 57.06 sec

Dan Brienza

Ed Johnston

Carl Thygesen

PATTY FRANKLIN 57.43 sec

AMY PERRY 57.44 sec

ANDREA MIRANDA 57.5 sec

Ed Johnston

ANGELA GLENN 58.06 sec Women’s Tri-Fitness Magazine 31

The Real O.C.

bstacle

UNDER ONE MINUT E

Course Results

Ed Johnston

JENNY CHEN-EDWARDS 58.39 sec

Ed Johnston

GINA ELLIS 59.28 sec

Marianne Johnston

SHARON RASPONI 58.25 sec

Ed Johnston

Marianne Johnston

Ed Johnston

TINA DURKIN 58.88 sec

IDA ALLEN 58.9 sec

SHEILA LAW 59.19 sec

Ed Johnston

Marianne Johnston

Ed Johnston

JESSAN ROMANS 59.29 sec

PATTY MITCHELLE 59.38 SEC

HEATHER GLENN 59.49 SEC

Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 33

2005

1st

| The Ultimate Fitness Challenge

Fitness ROUTINES Photography by Ed Johnston

SANDRA AUGUSTIN

2nd TIFFANY RAE PRISTELSKI

Fitness Routines Results 1.

Sandra Augustin

Jenny Williams

11. Patty Franklin

16. Nancy Wren

Tiffany Rae Pristelski

Sheila Law

12. Tina Durkin

17. Arlene Lurey

Amy Perry

Kristina West

13. Angela Glenn

18. Gail Moyer

Sherlyn Roy

Lisa Thomas

14. Adriane Kulvinskas

19. Frances Glenn

Janis Louie

10. Heather Glenn

15. Venus Ramos

20. Gisela Cronan

3rd

4th

AMY PERRY

5th

SHERLYN ROY

6th

JANIS LOUIE

7th

SHEILA LAW

JENNY WILLIAMS

8th

KRISTINA WEST

2005

| Las Vegas

9th

LISA THOMAS

11th

10th

HEATHER GLENN

12th

PATTY FRANKLIN

13th

ANGELA GLENN

TINA DURKIN

14th

ADRIANE KULVINSKAS

15th

The Ultimate Fitness Challenge

Fitness ROUTINES

VENUS RAMOS, M.D. 36

Purchase WTF videos & workout gear at http://womenstri-fitness.com 37

2005

| Fitness Skills Results

Perfect

THE

LYNN VIRANT, FLORIDA

50 REPS! Photos mostly taken by Ed Johnston

Fitness Skills Results 1. 2. 3. 4. 5.

Lynn Virant Sharina Watkins Kristina West Sandra Augustin Jenny Williams

6. Courtney Seymour 7. Fausta Reyes 8. Maria Trimm 9. Arianna Kelley 10.Tiffany Rae Pristelski

11. Bonnie McMillion 12. Robin Sinclear 13. Kim Williams 14. Lorrie Belcher 15. Patty Franklin

16. Stephanie Onorato 17. Lisa Thomas 18. Monique Cruz 19.Tina Durkin 20. Amieâ&#x20AC;&#x2122; Soileau

SHARINA WATKINS, KANSAS

COURTNEY SEYMOUR,VIRGINIA

MIMI ZUMWALT, M.D.,TEXAS

KELLY DECOLATI, NEVADA

Photo by Dick Smith

KRISTINA WEST, FLORIDA

SANDY KANELLOS, NORTH CAROLINA Photo by Dick Smith

2005

| Fitness Skills Results

JENNY WILLIAMS,TEXAS

JANIS LOUIE, UTAH

FAUSTA REYES,VIRGINIA

MARIA TRIMM,TEXAS Photo by Carl Thygesen

ARIANNA KELLEY, FLORIDA Photo by Dick Smith

TIFFANY RAE PRISTELSKI, GERMANY Photo by Carl Thygesen

! "

Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 41

2005

| Fitness Skills Results

Jumps SHUTTLE Runs

BOX

LYNN VIRANT, FLORIDA

1st

SHARINA WATKINS, KANSAS

2nd

KRISTINA WEST, FLORIDA

3rd

2005

| Fitness Skills Results

STEPHANIE ONORATO,TEXAS

LORRIE BELCHER, KANSAS

KIM WILLIAMS, OHIO

BONNIE MCMILLION,TEXAS

AIME’ SOILEAU, LOUISANA

ROBIN SINCLEAR, CALIFORNIA

The Ultimate Fitness Challenge Women’s Tri-Fitness Magazine 43

.FOmT 0CTUBDMF $PVSTF $IBMMFOHF

8PSME $IBMMFOHF

Picture of MOCC ямБnalists in Vegas

Photos by Ed Johnston

Jeff Gilbert Run

s Hurdles

Chris Lee

C Wins MOC

The Menâ&#x20AC;&#x2122;s Obstacle Course Challenge (MOCC) consists of the Obstacle Course and the Fitness Skills (shuttle run, box jump, and bench press.) The difference in Fitness Skills between the MOCC and the WTF is men bench press 80% of their body weight instead of the womenâ&#x20AC;&#x2122;s 60%.

.0$$ 0#45"$-&

The 2004 World Champion, Chris Lee from San Diego, California was back to defend his title against athletes from Florida, North Carolina, Utah, Kansas, Texas, etc. They came to test their strength, speed, endurance, and agility as they vied for the MOCC title.

.0$$ 4,*--4

Chris was back in peak form as he not only won the overall MOCC title, but set a Fitness Skill record.

.0$$ %6"- $)".1*0/

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

1. 2. 3. 4. 5.

Congratulations Chris and we look forward to your return in 2006!

Chris Lee Juan Acevedo Jeff Gilbert Angel Cardenas Chad Augustin Richard Roundtree Tyler Stauts Jason Shaw Bruce Belcher Chris Snook

45.72 seconds 49.94 50.00 51.29 51.40 51.46 53.63 55.84 58.70 60.00

Chris Lee Juan Acevedo Jason Shaw Angel Cardenas Chad Augustin Richard Roundtree Bruce Belcher Tanner Bazemore Jeff Gilbert Chris Snook

Chris Lee Juan Acevedo Angel Cardenas Chad Augustin Jason Shaw

19.713 19.383 18.993 18.982 18.823

TEENAGE CHAMPION: Tyler Stauts

ston

hn Photo by Marianne Jo

Chad Augustin On Ne

Jason S h

aw From

Utah

Teenage, Tyler Stauts

THE SECRET TO MY SUCCESS By Sandra Augustin Photography by Ed Johnston

The secret to my success is no secret at all — it’s part hard work, part persistence, and a lot of patience.

As a child, I wasn’t an athlete. In fact, I wasn’t allowed to play sports at all. My mother thought playing sports would give me big muscles, so I spent my afternoons taking tap, ballet and jazz dance lessons. Like many women of her generation, my mother thought all the stretching in dance would make me tall and give me long, lean muscles. Ah, those were the good old days; it’s amazing that ﬁtness and weight training for women has survived this long with all the myths, misconceptions and LIES we were fed! My win in 2005 began in July, 2001, when I signed up for my ﬁrst World WTF competition in Las Vegas. (NOBODY is an overnight success; it’s

another myth. Even the competitors who win in their ﬁrst year of competition have been preparing for years. Some of them had a more direct approach through speciﬁcity training, while others combine their childhood athletic, cheerleading, and/or dance experience with their adult weight room training to achieve their “overnight” success.) I’m always ready for an adventure, so I signed-up and started training for the event ten days before the competition. My training consisted of throwing together a routine and going on a crash diet. When I got to Las Vegas and saw the obstacle course, my strategy changed to prayer—and it sounded a lot like this: “Oh God,

When all was said and done, I came in sixth place overall -- I was a real athlete, too!

please don’t let me die. Oh God, please don’t let me die.” As I “ran” the course, I learned my training and conditioning program was sufficient to enable me to do each obstacle, just not very quickly! When I got to the fitness skills, I was so fatigued that I didn’t think I could do it. The shuttle run looked the easiest, so I started there. I did everything wrong: I ran in circles, I didn’t stay low, and I dropped the beanbag. Next, I went to the box jump. I tried one practice jump and my knees buckled when I landed. I told myself that there would be no shame in doing what I could, and then just walk away. So, I challenged myself to do ten jumps. Well, ten turned to twenty, twenty turned to thirty and the next thing I knew I had completed all fifty jumps! The last event was the bench press, which I already knew would be my greatest challenge. I was right as I was only able to pump out twentyfive repetitions. The Fitness Routine and Grace and Physique rounds were the only times that weekend that I felt comfortable. I knew my childhood experience of dance recitals would give me a leg up over the real athletes, so I turned on the charm and gave it my all.

From my experience in 2001, I committed to improving my score in one event each year. Since bench press was my worst score, I started there. I changed my form from textbook strength training to power lifting and dropped an extra two pounds, which enabled me to lift five pounds less. Those two changes not only helped me pump out fifty repetitions, but I came in second overall in the 2002 WTF World Grace and Physique round. In 2003, I didn’t compete, but I returned to Las Vegas to analyze each event. I learned some fine-tuning techniques to improve my box jump and shuttle run times, but what I really took away from that event was how to win the Fitness Routine round. There seemed to be a common theme with each routine: trick, trick, trick, trick. The costumes changed, the themes changed, but the tricks were the same. Then, Gina Oakes came out and it was like a breath of fresh air. Her skills weren’t the most difficult, but they had incredible style and flair. She exuded such confidence in every trick she performed that I didn’t find myself biting my nails for fear she might hurt herself. Here I’ve been breaking my back, almost literally, to learn the hardest tricks my body could tolerate, when all I had to do was use the skill I’ve had since childhood: dance! I thought it would help me stand out because it would make me different. Plus, I could project the same kind of confidence Gina radiated because I wouldn’t have to learn any new tricks! When I returned to competition in 2004, I placed first overall in the Fitness Routine round.

So, that brings us to 2005; time to work on the obstacle course. Since I didn’t have an official WTF course, I made do with a six-foot wall, pvc hurdles and running grid. Al Rosen gave me some ideas on how to simulate the course (read: Simulating the Course, WTF Mag July, 2005) and John Atherton helped me with sprinting drills to bring up my speed. My obstacle course time dropped over twenty seconds in five years and I finally won the overall title of WTF World Champion and Dual Optional Champion!!! My advice to you is, take your time and don’t rush your body; recovery is your greatest tool. Secondly, set your own personal goals and take each year as it comes. Don’t let anyone tell you what you need to change or accomplish. After all, nobody will be there to hold your hand on stage or across that finish line, but I’ll be there cheering you on for doing your best.

Even the competitors who win in their ﬁrst year of competition have been preparing for years.

Women’s Tri-Fitness Magazine 47

fitness mom and “THE WALL” By Lindsey Rosen As she stepped to the starting line her mind was racing a mile a minute. She had to clear this 10 foot wall for all the people who loved and supported her. This was dedicated to her parents and sister, all her doctors, her transplant friends, the WTF girls (the best friends in the world), Coach Al, her husband John and most of all Liam, her son. It had been two years since Dottie O’Connor first set eyes on this 160 yard obstacle course and “The Wall.” In her first competition, 2003 WTF World Challenge in Las Vegas, she competed in the Grace & Physique and Fitness Skills, but stood off to the side and cheered during the course. But, in back of her mind she knew she had to conquer the course. This was like her life – full of obstacles. Born with cystic fibrosis she endured frequent hospital visits. She had gone through double lung and double kidney transplants along with losing her mother. But, in 2003 she saw “The Wall.” In order to learn the course she came to Tampa, Florida to train with Al Rosen in preparation of the 2003 WTF Fall Classic in Orlando. HBO television would be there finishing their documentary of her for Bryant Gumbel’s Real Sports. The pressure would be on her. Little did she realize, this training trip would forever change her life. After a private training session on Friday night in which she learned how to flip over a cargo net and run hurdles, Dottie and Al headed over to the mall to meet another athlete, Carol Cavin (from Dallas), who would be competing in the November show. Carol’s friend, who had recently adopted a baby, was accompanying her. After learning the baby was adopted, Dottie exclaimed, “John and I would love to adopt a baby! “Hold on for one minute,” said Al after hearing Dottie’s remark. Wasn’t it only one week earlier he and another WTF athlete, Waldo Wendi Maphurs, had visited one of the WTF competitors who was bed ridden during her pregnancy? Didn’t he hear this competitor’s sister say her daughter was also pregnant and wanted to give the baby up for adoption due to limited finances and other factors? Out comes the cell phone and the call is made. November 2003 will always be special as she ran the course for the first time with HBO filming on Saturday and drove up to meet a special pregnant girl who was considering giving up her baby on Sunday. Yes, she ran the course, but had to take a penalty on the wall as she couldn’t get over it. In February 2004, Dottie and John O’Connor became the proud parents to Liam and reside outside Boston, Massachusetts. Despite the bad weather, Dottie would continue to train. She would be very successful in the Transplant Games as she competed in the 100, 200 and long jump. But, there was still the one thing she had to accomplish, “The Wall.” It is July 9, 2005 and two hundred competitors are competing on the obstacle course in Las Vegas at the WTF World Challenge. There are 4 lanes of obstacle course and Dottie has been assigned to lane two. She is standing at the starting line 10 yards from the ten foot wall. Off to the side stands friend Kristi Goldsholle giving play by play commentary to John back in Boston (with Liam on his lap). Al is in her face telling her to keep her chest close to the wall, elbows bent and keep the hands and feet moving. It is his voice she has heard over and over in her head and believes all he says. It is now time. “Set Go!” screams the starter. Seven strides to the wall and her take off; her hands and feet are moving as she scales the wall. Her hands are near the top and she kicks. With her leg on top of the wall, she hurdles over it. She is over “The Wall,” but she has 150 more yards to go. With friends running stride for stride along the sidelines and yelling, it was one obstacle at a time: the grid, the monkey bars, the beam, the flip over the net and the once dreaded hurdles, the steeple box, the under and over. She is now mobbed by her friends and teammates. In two short years she has been recognized as one of Boston’s Exceptional Women, been featured in People Magazine with Liam, along with appearing in the Runner’s World, Boston Globe and USA Today. She is a testament to what determination, strong will, stubbornness, and a little luck can do. So, what is next? “I will break 2 minutes on the course with my son and husband watching!” states Dottie. “Also, I will continue to spread the word of the WTF and the WTF mantra (Wish, Train, Fulfill) as I hope to make illness or ill health a little less scary and people’s future a little brighter. In addition, John and I want to help promote the Children’s Fitness Challenge and we look forward to Liam’s first obstacle course. I will be there to make sure he makes it over The Wall!”

Women’s Tri-Fitness Magazine 49

LidiaConti-Bodywear.com

Fitness wear - Custom Suits - Shoes Routine Suits - Workout Clothing - Swimwear

ﬁtness MOMS

Is it a bird or is it a plane? No, it’s FITNESS MOM!

Many of the athletes do a forward ﬂip over the top of the 15 foot cargo net while competing on the WTF obstacle course. The following question was asked to the children about mommy: When your child or children watch you ﬂip over a 15 foot cargo net.

They think mommy is just warming up for when she has to chase after the two of them! - Donna Garrison

They think mommy is Spiderman! - Robin Sinclear

He thinks mommy is very athletic! - Amy Pierce

They think I am cool and that I am ﬂying! - Kelly Decolati

They think mommy has muscles! - Arlene Lurey

She thinks mommy isn’t as strong as she! - Jenny Williams

She thinks mommy is up in the sky! - Tina Durkin

They think mommy is like the Hulk! - Ashley Shaw

He doesn’t think it’s fair that mom gets to have all the fun! - Ida Allen

They think mom is fearless! - Patty Mitchell

Women’s Tri-Fitness Magazine 51

destinations

Photos Taken by Carl Thygesen Models are Darla BenďŹ eld, and Gina Ellis

Monte Carlo Resort & Casino Las Vegas

consider the Monte Carlo Resort & Casino.

The Monte Carlo is one of

the MGM Mirageâ&#x20AC;&#x2122;s twelve Las Vegas properties which are renown for their winning

combination

quality

entertainment, luxurious facilities and exceptional customer service. This

French

Victorian,

3014

room

resort, features richly designed turn of the century architecture. offers

opportunities gaming,

wealth

The Monte Carlo of

including

health

spa,

recreational state-of-the-art

tennis,

exciting

shopping and fabulous dining. While you are here you can watch the magic of Master Magician, Lance Burton. This is truly a resort for the romantic in all of us. Come join WTF athletes Gina Ellis and Darla BenďŹ eld at The Monte Carlo Resort & Casino!

Monte Carlo Resort & Casino | Las Vegas

When choosing a destination, why not

a little bit of brazil in vegas Clothing by Upvibe

Photos by Ed Johnston 54

Everyone in Las Vegas wants to look hot and sexy! So throw away those old sweats!

The secret to good workout

clothing

the

Brazilian

design.

Bright colors and the material suplex/ lycra

will

movement

give while

you

freedom

looking

sexy.

Looking great will motivate you to workout harder and more effectively. Let’s be honest, the gym is a great place to meet people with similar interests along with being a fantastic place to network.

“ So come join the

WTF athletes as they display “a little bit of Brazil in Vegas.

”

Women’s Tri-Fitness Magazine 55

that’s what

FRIENDS ARE FOR! Keep smiling, keep shining Knowing you can always count on me, for sure That’s what friends are for For good times and bad times I’ll be on your side forever more That’s what friends are for Every July, they come to the WTF World Challenge in Las Vegas from places such as Manitoba, Canada and Millersville, Pennsylvania. Some are old enough to be the others mother. They are there to compete for individual titles along with a team title as East versus West. New friendships are formed and old ones renewed. Only a few won the top medals and honors, although all involved triumphed in spirit. This is a competition that breeds warmth, camaraderie and mutual respect amongst its participants. Now, that’s what friends are for! Women’s Tri-Fitness Magazine 57

F Yfitness AMIL

GOOD CLEAN FUN OR EVERYONE

Mimi Zumwalt, MD Father and son, mother and daughter, brother and sister, they all come together to compete in the most versatile fitness show around, the Women’s Tri-fitness (WTF)/ Men’s Obstacle Course Challenge (MOCC) and Children’s Fitness Challenge (CFC). Gone are the days of gathering in front of the tube to watch TV shows, or hanging out “at the strip” to “shoot the breeze” – well, mostly…still in existence are technological toys to occupy those who dare not to sweat. So, what other event would draw a family together for communal enjoyment better than training for, competing, and reaching a common goal? Not only is the WTF competition challenging, but preparing for it also allows all involved to become more fit physically AND mentally! Additionally, once everyone in the family starts to get positive results, this serves to “fuel the fire” even more since cheering for someone else serves to motivate and potentates further gains. Working out together has the propensity to push all participants and help raise them up to the next level. Beyond just the mere physicality of it, however, training as an athlete entails sound nutrition as well, making the whole family strive to stay healthy

and fit. Then it’s only a matter of time before this habit becomes part of everybody’s lifestyle. Yes indeed, exercising is definitely addicting, to the point where missing a workout could ruin a whole day’s routine; and that’s a good thing. So, what are you waiting for? Don’t you want to feel empowered? Then by all means charge ahead, take control of your own body and ultimately the rest of your life. Run grab your parents, siblings, children, and relatives, “join hands”, funnel your energy to start training for any or all of the three physically and psychologically demanding events of the WTF. Don’t allow physical exhaustion or emotional setbacks to slow you down, make room for others and make up your mind that you’re going to be in the best shape of your life; and with whom better to share your success than your very own family? Fun, Fit, and Fearless! See you at the next WTF competition with your gear on and be ready to sprint, climb, hurdle, leap, bound, dive, and race while cheering each other on, as you all rush toward the finish line with a sense of true Winning, Triumph, and pure Fun!

WTF Family Athletes at 2005 World Challenge in Las Vegas

Angela & Frances Glenn (sisters)

Ashley & Jason Shaw (wife & husband)

Francoise Sullivan & Mimi Zumwalt, M.D.

PVC (mother & daughter)

Hurdles are cheap & convenient

Briane & Chris Snook (wife & husband)

Lorrie & Bruce Belcher (wife & husband)

Sandra & Chad Augustin (wife & husband)

Rebecca & Chris Lee (wife & husband)

Jennifer & Juan Acevedo (wife & husband)

Tyler Stauts & Gina Ellis (son & mother)

Tiffany Rae Pristelski & Rachel Reynolds (sisters)

Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 59

By Mimi Zumwalt, M.D. Photography By Ed Johnston, Marianne Johnston & Dick Smith

CHILDREN’S fitness challenge “Organized event to encourage children”

Once upon a time, children ran around on playgrounds where there were monkey bars, balance beams and maybe a chain cargo net. They climbed ropes 15 feet in the air, ran hurdles on a cinder track (ouch), and did dive rolls over other students. When they fell, they wiped off the blood, maybe shed a tear or two and continued playing. But, that was back in the days when there were no Game Boys nor Nintendo nor Play Stations to keep kids indoors. That was then and this in now. The Children’s Fitness Challenge is an organized event where parents can encourage their children to have a good time while challenging themselves on an obstacle course outdoors. The obstacle course promotes many elements of physical fitness such as: strength, speed, endurance, agility, flexibility and balance. With the aid of proper matting and spotting, each athlete can push themselves physically to accomplish each obstacle on the course. At the finish line, every child ends up a winner, wearing a medal accompanied by a huge wide grin! So what are you waiting for? Put away your electronic toys and come join in on some good clean fun in the sun!

FUN IN THE SUN

Women’s Tri-Fitness Magazine 61

From WNBA to WTF Photo taken by Marianne Johnston

The WTF attracts ﬁt feminine women from around the world and the 2005 WTF World Challenge was no exception. For one athlete, she made the transition from high tops to high heels; from shooting at a 10 foot basket to scaling a 10 foot wall; from Madison Square Garden to the Monte Carlo Resort. But, once an athlete always an athlete as she was up to the challenge! Ruthie Bolton grew up in McClain, Mississippi, one of 20 children born to Linwood and Leola Bolton. She recalls spending many happy hours with her brothers and sisters singing around the piano or battling it out on the basketball court. She never dreamed she would one day be a pioneer in women’s professional basketball. Ruthie was a shooting guard for the Sacramento Monarchs, and became one of the superstars of the WNBA (two time WNBA all-star). Her impressive career started at Auburn University, where she led her team to four NCAA tournament appearances. She has represented the United States on several World Championship teams and was named USA Basketball’s Female Player of the Year in 1991. Since then Ruthie has added a few medals to her trophy collection - gold ones at the Goodwill Games in 1994 and at the Olympics in 1996 and 2000. Ruthie has become a role model for young people everywhere. She says she owes her success to her faith in God and the love and support of her family. The lessons she learned as a child have also guided her through all the challenges of her adult life.

Q A Q A Q A Q A Q A

WTF: It was great having you at the WTF World Challenge. Can you describe your experience? Ruthie: Exciting! I love competition and it gave me an opportunity to compete and work toward something. WTF: How difficult was the preparation for this event? Ruthie: I have always enjoyed fitness so preparing for the event was a lot of fun! WTF: What is more nerve wrecking, walking in a swimsuit and heels on stage or shooting a foul shot with no time on the clock and the score tied? Ruthie: By far walking in heels on stage was more nerve wrecking. I love the pressure of last minute shots but being on stage in high heels was much more of a challenge. WTF: You were part of the west team in the overall competition. How do you compare the camaraderie to other teams you have been a part of? Ruthie: I really love being part of a team but this team was different in that every member of the team loves fitness and that made the camaraderie really special. WTF: Ruthie, what advice can you give the younger generation when it comes to health and fitness? Ruthie: Start while you are young because we are creatures of habit. They should work on having good habits while they are young so fitness will become second nature. The importance of health and fitness will naturally become a way of life. Embrace the WTF mantra: Wish, Train, and Fulfill!

Q A

WTF: Thank you Ruthie! You are a fantastic athlete and a true role model to young people. We look forward to your return in the future. Ruthie: You are welcome. This was my pleasure.

Photo taken by Ed Johnston

Women’s Tri-Fitness Magazine 63

FOREVER BY JOHNNA MARCHANT

young

PHOTO’S BY RICHARD MASSARO

Ever since I was a young girl, I have always wanted to try gymnastics. I could not afford to take classes back then, but I used to watch the Olympic and was completely enamored with the gymnasts’ routines. I started Women’s Tri-Fitness back in 1999. I was 34 years young at my first competition. I decided to do the fitness skills, grace and physique, and the obstacle course portions of the competition. I chose not to do the fitness routine portion of the competition. 64

I felt that, since I did not have any dance, gymnast or cheerleading background, I would not be successful at that portion of the competition. In 2004, for my 40th birthday, I decided I was going to do the entire competition. And, I decided to tackle this without any of the formal training that most women have who compete in this highly competitive ﬁeld. My routine was quite basic, but I did what I set out to do – get out there and just experience what it is like to perform a choreographed routine in front of an audience. I had fun, but my routine was not near the caliber of the rest of the competitors. I needed some formal train-

ing. So I sought out Jennifer Rosen, of Lightning City Gymnastics, to learn some basic gymnastics. So, here I am; forty-one years young and just am starting to learn how to tumble – with grace. I am tackling handstands, back extension rolls, round offs, back handsprings, and other strength moves that I plan to introduce into my next fitness routine. I refuse to let age interfere with my goals. I have loved every minute of my training with Jen. It makes me feel like a kid all over again when I am jumping on the trampoline, getting scolded for not paying attention, and just being around all those young gymnasts. I am sure they are wondering what this old lady is doing in the gym. Gymnastics has strengthened my core, increased my flexibility and given me a much greater sense of control over my own body movement. I am definitely much better off for implementing this training into my schedule. But the real benefit is much farther reaching. The normal tightness and aches that I seem to acquire as I get older have been significantly reduced by strengthening my core and stretching my muscles. I firmly believe that this training has helped me remain FOREVER YOUNG.

So, here I am; forty-one years young and just am starting to learn how to tumble — with grace. It makes me feel like a kid all over again

Women’s Tri-Fitness Magazine 65

Fit, Firm & Feminine Legs By Amy Perry Photography by Ed Johnston

Legs have been long admired for their shape and

ies in more than one plane, not just with stable

deﬁnition. In order to obtain the optimum look,

machines.

one needs to remember that single-leg strength is

beneﬁcial for muscular development, they do not

a key component. This overlooked but essential

replicate the movements we use in everyday life.

Although stable environments are

element of exercise not only improves balance and speed, it is also necessary for injury preven-

I have designed a leg workout that will beneﬁt

tion. Ultimately, single-leg strength is a pivotal

anyone who wants strong and lean legs without

component of functional lower-body strength.

the use of large equipment. When designing a program, ask yourself this question, “How many

When people train their legs, the exercises are

sports are played with both feet in contact with

most often using a stable environment. When

the ground at the same time?” The answer is not

I train someone I use an unstable environment

many. Therefore single-leg exercises are

where they will recruit more muscle ﬁbers,

the key to functional training. Teach

burn more calories and become more function-

your body to be more functional

al. When exercising, we rarely utilize a stable

in sports and in everything you

environment. We have to be functional in all

do. This will make you a bet-

planes of motion, so we have to train our bod-

ter

Tri-Fitness

competitor.

Teach your body to be more functional in sports and in everything you do.

Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 67

Fit, Firm & Feminine Legs The Workout Ice Skaters 1) Step-Up to Balance. Focus on squeezing the glutes and drawing in your stomach to activate the Transverse abdominus. The transverse abdominus is your internal weight belt and controls all motion which stems from your core. It also affects balance. Use a box, bench (make sure it is sturdy) that is approximately 12 to 16 inches. 2) Single Leg Squat using your opposite hand to touch the ground. 3) Multi-Plane Lunge where you move in all planes of motion, frontal, sagital and transverse. 4) Single Leg Dead lift (For hamstrings). While balancing on one leg, bend at the waist and touch the ďŹ&#x201A;oor keeping leg straight but do not lock the knee. 5) Ice Skaters and Mountain Climbers throughout the workout to get the heart rate up and burn more calories.

Single Leg Squat

Multi-Plane Lunge

Mountain Climbs

Single Leg Dead Lift

Beginner Workout Step-Up to Balance – one set of 12 repetitions per leg Single Leg Squat – one set of 12 repetitions per leg Multi-Plane Lunge – one set of 6 repetitions per each plane per leg Single Leg Dead Lift – one set of 12 repetitions per leg. Ice Skaters – 20 seconds Mountain Climbs – 20 seconds Rest time between sets will be approximately 45 to 60 seconds

Step-Up to Balance

Advanced Workout Perform 2 to 3 sets of the above workout with a resting time of 20-30 seconds between exercises. This will increase the intensity of this exercise program.

Women’s Tri-Fitness Magazine 69

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Sharon Rasponi Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 71

Conditioned So what exactly is the core? The core or trunk is that mid part of the body which spans from the head to the pelvis, the abdominal muscles in front (rectus abdominis-middle, internal/external obliques-sides, transversus abdominis-deep) and spinal muscles (erector spinae-superficial, quadratus lumborum-deep) in the back, along with hip and gluteal muscle groups. What makes this group of truncal muscles so significant? This midsection is what distinguishes humans from apes, giving us the ability to stand up erect. These muscles also provide a stable base for the whole body, a steady structural support from which we can perform numerous movements with our upper and lower limbs (arms and legs). Everything that we do in our daily activities, along with engaging in all sorts of athletic endeavors depends on a strong, balanced central core abdominals and neck/back. Since all musculoskeletal portions of the body are interconnected as one continuous kinetic chain, once a segment fails and the pain cycle begins, other surrounding segment(s) must compensate/take over so we can continue to function with numerous tasks. If this keeps on over time without any major adjustments, we will begin to feel the effect of overuse injury i.e. fatigued muscles, strained tendons and sprained ligaments. First and foremost, we need to recognize that the core consists of anti-gravity muscles which when contracted, keep us upright and maintain our postural alignment. If our anterior/ frontal muscle group is relatively weak, then our postrior/back muscle group will feel more force and experience extra loading with different types of movements/activity. This will lead to inflammation and eventually low back pain if this muscular imbalance is not corrected. On the other hand, if our back muscles are weak, this will doubly contribute to painful symptoms and interfere with the ability to carry out essential functions in our daily lives.

Core

to the

Training for Strength and Stability by Mimi Zumwalt, MD Photography by Tim Rickman, Medical Photographer Reaction Fitness, Lubbock TX Below is a sample training program to build muscular strength and endurance for our abs and back, along with various protective mechanisms to help prevent damage to this very important mid-section, especially the all so important spinal muscles. Remember to always perform every movement in a controlled manner along with rhythmic breathing to maximize gains and minimize injury risks. For those who have not exercised much previously, please follow the modified form demonstrated and work toward more advanced moves once the former is no longer challenging. It usually takes about a month to six weeks to proceed to the next level of training. If at any time you feel stress point(s) while working out, ease up on the movement then try again with very gentle and gradual progression. In summary, core conditioning will not only build strong truncal muscles to support your entire body, it will also aid in pain prevention and back protection. As such, you can avoid orthopaedic injury and enhance strength and stability, allowing you to function more efficiently with activities of daily living; along with enhancing your ability to climb, sprint, jump, dive, and rush toward the finish line in record time at the WTF obstacle course!

Core Conditioning builds muscles to support your entire body! Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 73

Training Program for Abs & Back

Standing

Strengthening Exercises Pelvic tilts for the transversus abdominis

On the Mat

On the Roman Chair - Back extensions for the erector spinae Roman Chair

Lateral spinal ďŹ&#x201A;exion for the quadratus lumborum

Remember to exhale and inhale Crunches/twists (hands back/front) for the rectus abdominis & obliques

Curl ups & back extensions for abs & spine On the Ball

On the Mat

Back extensions (alternate arm/leg; both arms/legs) for the erector spinae

The bird dog – on all 4’s (alternate arm/leg) for back

The hover on elbows (knees/feet) for abs The Bird Dog

The side plank on elbow (knee/foot) for obliques

On the Mat

Against the Wall – The phantom chair (1 or both legs) for trunk

Stabilizing Exercises

NOTE: Beginners please start out on the mat and use short lever arms for exercising; perform 3 sets of 10 two times a week then add the ball; progress to 4 sets of 15 three times a week after 4-6 weeks; advance to 4 sets of 20 three times a week after 2-3 months of a regular training program and once you no longer feel fatigued by the exercise. Remember to exhale on the exertion and inhale on the relaxation phase.

Stretching Exercises On the Mat

All 4’s (hands under shoulders & knees under hips) – cat stretch for back

Prone position – extend back on elbows to stretch abs

Supine position/Williams hip ﬂexion/knee extension (alternate one/both legs) for abs

Women’s Tri-Fitness Magazine 75

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TRIS &

true By Mimi Zumwalt, M.D. Model: Jennifer Rosen Photography by Ed Johnston

The triceps brachii muscle group, named for its 3 heads/tendons, attaches and takes up most of the back/posterior aspect of the arm, other than the rear deltoid which lies close to the shoulder. As such, this muscle plays a big role in us being able to use our upper extremity, such as pushing a door open or steering a shopping cart. The triceps also allows an athlete to follow-through when pitching a ball or swinging a racquet. Even a simple gesture such waving our hand, relies on us utilizing this muscle to extend at our elbow. Similar to any other muscle group, the triceps needs to contract to an applied load to keep its tone and beyond its aesthetic aspect especially while wearing a tank top, help us to maintain our limb usage and function. We can achieve the ďŹ rm effect for our arms through resistance training on a regular basis, either with machines, barbells, dumbbells, or just regular resistive tubing/ bands. Remember to keep good form (slow and controlled) while working out to maximize gains and minimize risks. Please refer below for a sample triceps training program. These exercises are tried and true to help achieve that feminine ďŹ rmness, adding to your already athletic physique!

upright tricep press

kick back

Workout by Jennifer Rosen 2004 WTF World Champion Beginner Workout: Bench Dips 1 set of 15 reps Lying French Press 1 set of 15 reps Upright Tricep Press 1 set of 15 reps Kick back 1 set of 15 reps Moderate Workout: Bench Dips 2 sets of 15-20 reps Lying French Press 2 sets of 15-20 reps Upright Tricep Press 2 sets of 15-20 reps Kick back 2 sets of 15-20 reps Advance Workout: Giant set this workout by doing each exercise one after each other without rest! You will repeat this “Giant Set” 3 Times! Bench Dips, Lying French Press, Upright Tricep Press, Kick back – 20 reps each! You will rest 2 minutes before doing your next giant set.

THESE bench dips

EXERCISES ARE TRIED AND TRUE TO HELP

THAT FEMININE

lying french press

ACHIEVE

FIRMNESS 79

POWER STRAP

Ball

By Power Systems

Fitness Models: Adrianne Kulvinskas & Paula Jager Photos by Ricky Jackson

Ball Crunch Attach the Power Ball around each ankle. Lie supine on the floor with the hands behind the head, elbows out and knees bent at a 90 degree angle. Action: Contract the abdominals, lifting the upper body off the floor and crunch toward the knees. Maintain the contraction, lower the upper body back toward the floor while extending the legs out parallel to the floor. Repeat for 3 sets of 10 repetitions.

START FINISH

Beneﬁt: Improves core stability, hip ﬂexor and lower extremity strength.

Reverse Crunch with Corkscrew Option START

FINISH

Attach the Power Strap Ball around each ankle. Lie supine with the abdominals contracted and the legs elevated approximately six inches off the floor. Arms and hands are flat on the floor for stabilization. Action: Flex the hips to 90 degrees and shoot the legs toward the ceiling. Slowly return the legs to the starting position. Repeat for 3 sets of 10 repetitions. Advanced Variation-Corkscrew: While shooting the legs toward the ceiling, rotate the hips to the left or the right side. Slowly return to starting position. Repeat, alternating sides for 3 sets of 10 repetitions. Benefit: Improves core stability and strength. 80

Shoulder Stabilizing Ball Roll Action: A partner is required for this exercise. Begin in the push up position with one hand strapped on the Power Strap Ball. The partner will move the ball in different directions while you resist this movement and try to keep the ball stationary. Repeat 3 sets for 30 seconds each then switch sides. Variation: If a full push position is too difficult, the exercise can be performed in a modified push up on the knees. Benefit: Shoulder and core stabilization.

Lunges and Lift Place the hands through the straps on the Power Strap Ball and cup the ball between the hands. Kneel down with the right knee bent in front and the left knee on the ﬂoor. Place the ball on ﬂoor in front of the right foot.

START

Action: In one motion push up and back to standing position on the left leg, and bend the right knee up while lifting the strap ball overhead with both hands. Perform 10 repetitions before changing sides. Beneﬁt: Core, shoulder and quadriceps strengthening. FINISH

Lateral Trunk Rotation

START

Begin in the supine position with the hips flexed at 90 degrees and the ball strapped around the ankles. Arms are out to the sides for stabilization. Action: Slowly rotate from the hips and horizontally abduct the legs to one side until they are just above the floor. Return to the starting position and repeat to the other side. Continue alternating sides for 3 sets of 10 repetitions. Benefits: Core and shoulder strengthening and stabilization. Hip and lumbar spine flexibility. FINISH

“I want to tell you how much my teammates and I enjoy your products. Last July, we competed, and I won the overall title, in the Women’s Tri-Fitness (WTF) World Challenge. This event consists of a fitness routine, box jump, completion of an obstacle course and other challenges. Since we didn’t have an obstacle course to practice on I created a program called “Bootcamp Body” which uses various pieces of Power Systems® equipment. With the use of your equipment, 34 of us had the greatest athletic achievements of our lives!” Sandra Augustin, BOSU Master Trainer 24 Hour Fitness Master Trainer

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Creating & Practicing the Hurdles By Al Rosen Model – Emily Nicholson Photographer: Dr. Mark Rosanova

Not everyone is fortunate enough to own their own hurdles, and let’s face it, real hurdles aren’t cheap nor easy to carry around. So we are going to get creative and make things convenient. I have become an expert at this since many clients are women and aren’t use to shopping at Home Depot or Lowe’s. The WTF/ MOCC events have three hurdles on its obstacle course that are 30 inches in height. In this article, I will describe how easy it to make your own hurdles for under $10.00. You will need to buy four pieces of 1-inch PVC which comes in 10-foot lengths. If you ask politely, a store employee will cut them for you. You want 12 pieces, 28 inches long. The 12 pieces will come from three lengths of PVC, and these will be your down and rocker pieces (e.g., pieces along the ground enabling it to stand). With the 4th PVC, cut three pieces at 36 inches; these will be your cross bars. You’ll be left with one foot of PVC — perfect for the baton. You also need to purchase 12 ninety-degree elbows which that will allow you to connect the ﬁve pieces together to create one hurdle.

I have trained athletes who live in both New York, Chicago, etc. who walk, take subways or buses to their neighborhood parks. So, what is the most convenient and inexpensive way to carry around all these parts? Many stores such as Target, Kmart, Wal-Mart, or Sports Authority have folding chairs which come in bags (great for the beach, tailgating, etc.). They range from $8.97 to $9.99. The 15 lengths of PVC and 12 elbows ﬁt in perfectly. Now, your hurdles are easy to transport. Before going to the park with your hurdles, purchase a tape measure which is at least 30-feet long or cut two lengths of rope that are 30 feet and 15 feet long. You will need to know where to approach your ﬁrst hurdle from (30 feet) and need to measure the distance between hurdles (15 feet). Keep the tape measure or string in your bag. Also a can of cheap spray paint (97 cents) is helpful, so you can mark hurdles with a little spray on the grass. You are now SET!

Note: Emily Nicholson is a Chicago attorney who attended a WTF Training Camp in Tampa, Florida and returned to Chicago with a bag of hurdles!

Hurdle Warm up and Drills 1. Jog around the park to warm legs up. 2. Stretch – stretch hamstrings, quads, groin, and calves. 3. Do form running such as high knees, butt kicks, and power skips. 4. Kick at front of hurdles — bend your knee and front kick above the cross section while bending at the waist (10 reps per leg). 5. Step-overs — stand on the side of hurdle and step over bringing your knee under armpit. Rotate at the hip (10 reps per leg). 6. Do several sprints of 50 yards. 7. Warm up on one hurdle while approaching from 30 feet. Do not pull up after running the one hurdle; keep running for another 20 yards while decelerating (3 times). 8. Place two hurdles in position and run the 2 hurdles (3 times). 9. Place three hurdles in position and run the 3 hurdles (3 times).

TIPS Do not chop step as you approach the ﬁrst hurdle. Try to two-step and alternate legs on your 2nd hurdle. Your 3rd hurdle will bring you back on your strong leg with two steps. Remember, this is a tip for the WTF/MOCC obstacle course as the hurdles are only 15-feet apart! Regular sprint hurdle races use a three-step cadence and same leg approach.

Women’s Tri-Fitness Magazine 85

Anytime & Anywhere Shoulder Workout! Fitness Model: Colleen Park Photography: Tig Fong

By Al Rosen

CRUNCH

We would love to be able to attend the gym everyday, but this is not always possible. Maybe you over slept your morning workout, the children might have to be picked up, you are away from home on business, or the car just broke down. You just wanted to get a quick shoulder workout. Well, a pair of light dumbbells will do the trick and you will get the pump you desired! Most women will use between 2.5lbs – 5 lbs dumbbells. This can be done in your living room in front of the television, outside in the back, etc. – Anytime and Anywhere! You will do 10 reps of lateral raises and when you hit the top of the rep on number 10, you will continue with 10 shoulder presses. Continue by doing 9 and 9, 8 and 8, all the way down to 1 and 1. Try not to rest anymore then 10 seconds between sets!

KNEE TUCK

Your rest period will now include 4 sets of abs (let’s keep working while resting the shoulders); might include the following: 2 sets of 25 crunches 2 sets of 15 knee tucks Next is your second set of shoulder exercises. You will do 10 frontal raises followed by 10 upright rows. Continue by doing 9 and 9, 8 and 8, all the way down to 1 and 1. Again, try not to rest anymore then 10 seconds between sets. Maintain proper form so avoid using weight too heavy!

Note: a pair of 5 lb dumbbells will cost approximately $10.00

DUMB BELL PRESS

START

FINISH

(Note: a pair of 5 lb dumbbells will cost approximately $10.00) LATERAL RAISES

Join our team! WTF Magazine START FINISH is looking for motivated, sales representatives to sell advertising to local businesses. We currently serve the Tampa, Ft. Lauderdale, Lubbock, Dallas and Kansas UPRIGHTCity areas. We are rapidly expanding our sales and distribution areas. ROWS Contact Al Rosen for more information. trifitman@aol.com (813)263-6133

START

FINISH

FRONTAL RAISES

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Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 89

CHOOSING A

personal trainer By Gretchen Ritter Photography by Ed Johnston

Gretchen Ritter is the Fitness Manager at The Spectrum Clubs in Paciﬁc Palisades, California where she manages a team of 70 personal trainers.

WHY

Why do I need a personal trainer? Clients hire trainers for many different reasons. Hiring a qualified personal trainer is the answer to any difficulty or obstacle a person may have in reaching their fitness goals. Trainers provide motivation, education, supervision, and accountability. No matter what fitness level you are at today, a personal trainer can take you to the next level. Most clients find that they work harder with a trainer than by themselves. Because you are paying for the sessions, you are more consistent. Trainers regularly attend conferences where they learn the latest in fitness information; they keep you on the cutting edge. Many exercises are difficult to do without the proper spotting and cueing. Trainers won’t let you cheat through exercises.

Good trainers are on time and attentive. They are completely focused on you during your session. 90

Some trainers specialize in sports performance.

HOW

How can I tell a good trainer from a bad one? The attributes that are indicative of a good trainer are education and professionalism. Make sure that your trainer has a nationally recognized certiﬁcation. Some of the top industry standards include ACSM (American College of Sports Medicine), NASM (National Academy of Sports Medicine), ACE (American Counsel on Exercise) and NSCA (National Strength and Conditioning Association). A bachelor’s or master’s degree in Exercise Physiology or Exercise Science is also a good indicator that your trainer is serious about their career. Good trainers are on time and attentive. They are completely focused on you during your session. They cue you through every exercise even if you do it every day. Good trainers have a plan prepared and document your progress so you can see where you have been and where you need to go.

HOW

How do I know if a trainer is right for me? Once you have established that you have a number of qualified trainers to choose from, first find out who has availability when it is convenient for you to workout. Don’t set yourself up for failure by hoping a scheduling problem will workout. Secondly, you know that you will be more enthusiastic about your workouts if you enjoy spending time with this person. Pick someone with a personality that fits your style. Avoid picking a trainer based on aesthetics. Your goals and limitations should dictate what kind of specialty training is necessary. Trainers can have special training in many areas including weight loss, pre/post natal, sports performance, physique augmentation, youth or senior populations, yoga and Pilates. Try to pick a trainer that has experience with your goals and can accommodate any special needs that you have.

Charisse Rivers South Florida (Keys/Miami Vicinity)

Fitness Training Increase Speed, Strength, Flexibility, & Endurance Tri-Fitness Competition Prep WTF Certified 305-522-0418 keyrat22@aol.com Women’s Tri-Fitness Magazine 91

calling

DR.Z

by Mimi Zumwalt, M.D.

Photo by Tim Rickman

Dr. Z, I’m involved in extreme martial arts which include repetitive high kicking, extended shuffling, and prolonged sparring. Recently I started to feel a sharp pain in my left groin especially after impact activity or when I put my hip in certain positions to kick. I’ve backed off in terms of intensity, frequency, and duration of my fights/workouts but I’m still having problems. Can you give me any advice on what could this be and how I should go about fixing it? I’ve been in some type of sports most of my life and this groin thing is starting to cramp my active lifestyle! - Dr. Jim Roberts from West Texas

Jim, first of all, you should see your family physician so s/he can take an x-ray to rule out any bony pathology. As far as your groin pain is concerned, it could be a myriad of things. If the pain is deep, worsened with impact maneuvers, then it could be a stress fracture in your hip, thus the importance of obtaining a radiographic film. Secondly, if your pain is worsened with specific karate stances or sudden movements, then think about a tendon strain, such as the hip flexor. Thirdly, if you hear or feel clicking in your hip as you rotate to perform kicks, then it may be a labral (rim of hip socket) tear. The latter is diagnosed by an MRI with contrast. It sounds like you’re already doing the right thing by modifying your activities. Most “groin pulls” get better by avoiding repeat aggravation within 1 to 2 months. A stress fracture could take longer to heal, a few to several months and is more dangerous in terms of getting worse then needing surgery if the broken bone fragments slip. As for the labral tear, it may be more chronic and tends to be “irritating” in more ways than one by intermittent catching, popping, locking and grinding sensations associated with motion. If this breaks off it could cause inflammation and even cartilage damage within the hip joint, predisposing to early arthritis. So if your groin pain is not getting better despite modified rest for a few weeks, then please have your physician refer you to an orthopaedic/sports surgeon to figure out the true cause of your pain before it progresses too far. In the meantime, you can do some exercises in the water so your hip joint is not overloaded to keep from becoming too deconditioned.

Dr. Z, I’m an avid runner for a number of years now and recently have begun to do plyometric drills, sprints, and other impact maneuvers in preparation for the WTF Men’s Obstacle Course Challenge. I’ve always had occasional problems with my feet in terms of intermittent aching pain especially if I run on uneven ground or climb hills or tread on hard surfaces. I try to change my shoes fairly often and have heard that orthotics might help me. Can you give me some advice on whether off the shelf or custom made types are better and what is the difference? I hate to interrupt my training since I only have a few months until the next competition so any information you can provide would be much appreciated. - Dr. Steve Upchurch from Michigan

Steve, I’m glad to hear that you’re interested in the MOCC. It’s a fun, athletic, and challenging competition where you’ll feel camaraderie while meeting all sorts of interesting athletes. As for your question on orthotics, before you invest money in a pair, make sure you’re evaluated by a health professional with expertise in foot and ankle, such as a podiatrist or orthopaedist. They can figure out what type of pedal structure you have (flat or high arched, supinated or pronated, among other features) and how best to accommodate your needs in terms of what you should purchase for shoe wear and the best fitting orthotic if necessary. After this professional visit seek out an athletic shoe store with personnel who have expertise in foot shape and shoe styles to accommodate different types of sporting activities. You can then try to fill the orthotic prescription with over the counter choices at an orthotic shop first and if that doesn’t work in relieving your symptoms then you can have your doctor order a custom made pair to better fit your feet. The latter will be more expensive and some health insurance may reimburse only part or not any of the cost. Remember also to change out your running shoes after every 400 miles since excess wear could place undue pressure on your feet, causing friction blisters and other problems. Best of luck with your training and we look forward to seeing you at the next WTF/MOCC competition! Women’s Tri-Fitness Magazine 93

Photo by Jenny Williams

Childhood Obesity Beyond Nutrition Issues by Mimi Zumwalt, MD

Where does obesity in childhood begin? When will it end? What can be done to address this ever growing epidemic? It helps to understand that the human body has a biological drive to survive-the brain is pre-programmed to send out 4 messengers from the neurologic system: dopamine to eat, serotonin to be emotionally balanced, endorphins to be social, and GABA to avoid harm. If someone has an abnormal response to any of these hormones then the body will tend to have a higher proportion of fat in the long run. So is it possible to change the way the body reacts to internal cues? How about external ones? First of all, let’s define a few terms. Body mass index (BMI) in kg/m2 is an estimate of the body’s storage fat. A child with a BMI of 25-30 or greater than 85% compared to others of the same age and sex is considered overweight. A BMI greater than 30 or more than 95% is defined as obese. Morbid obesity is someone who has a BMI greater than 40kg/m2! Being overweight or obese carries many health risks to include high blood pressure, diabetes, asthma, heart disease, certain cancers, early aging, and even premature death! To be more specific, weight gains of a mere 10-25lbs after 18 years of age increases the risk of dying by more than 100% over a lifetime. Currently, about 1 in 5 children is over their weight limit and this number is steadily and dangerously rising. These kids carry a high chance-more than 50% of being an obese adult. Can these children avoid the inevitable? Well, only to a certain extent since most genes are designed to prevent starvation, not obesity. Kids inherit from their father and mother taste preferences towards certain foods (spicy, sweet, and salty) along with appetite and satiety, but this account for only 1/3 to 1/2. The rest depends on family environment and degree of their

involvement. Parents and siblings’ food intake and level of activity affect what children eat and how active they are to a great extent. If the parents eat primarily a high fat diet then their kids are 3-6 times more likely to be overweight. If the parents are active then their kids will also be 6 times as active. Another factor which affects what and how much kids eat depend on how strict the parents are in terms monitoring food intake and restricting palatable foods. So allow your kids to splurge on a little “junk” food once in awhile so hopefully they won’t want to “pig out” as often. The other factor which plays into childhood obesity lies in the mother. If she does not eat very well or smokes during her pregnancy, uses formula rather than breast feeding after delivery, then her babies will tend to be more overweight after birth. Breast milk has bioactive factors which have been found to be protective by acting against growing fat cells. Similarly, early introduction of protein and fat in an infant’s diet rather than carbohydrates by the mother contributes to childhood obesity as well; along with late weaning from the bottle after 5 years of age. It doesn’t take much overeating to eventually get overly fat. Studies have shown that as little as a cumulative 2% imbalance between excessive caloric intake and energy expenditure will lead to obesity over time. Not only the quantity but also the quality of foods eaten will affect the risk of childhood obesity. The glycemic index (GI) is a measure of the food’s effect on blood insulin response. Lower GI foods can promote better regulation of blood sugar and prolonging the feeling of fullness. Since obese children secrete more insulin than leaner peers, low-GI replacement meals will be helpful in reducing food intake for long term weight control. If obese children do not lose the excess weight gain by the time they reach adolescence, their risk of becoming obese adults approaches 85%! So what can be done to treat obese children? The ﬁrst step lies in prevention from the very beginning of infancy. Demonstrate and develop good eating habits for your children to help carry them through their growing years. Unfortunately, technology has assisted in contributing to the growing level of inactivity in kids. Approximately 30,000 television commercials (mostly about food) are being watched annually. Moreover, computer and other electronic games also contribute to children’s homebound habits. Being sedentary for more than 3 hours per day has been shown to be related to eventually becoming fat. School and family contribution/involvement are extremely important to help reduce the level of childhood obesity. It’s more difﬁcult to restrict caloric intake so substitute foods which are less dense in energy. Choose more carbs and proteins and less fatty foods.

Use the “traffic light” nutrition regimen (900-1300k cal per day) where foods are grouped by the percentage of fat content. Green or “go” foods have less than 1g of fat per serving such as non-fat dairy products, whole grains, fruits and vegetables. Yellow or “caution” foods contain 2-5g of fat per serving i.e. low fat dairy products, refined grains, poultry (without skin) and lean meats. Red or “stop” foods have more than 5g of fat per serving and include pastries, cookies, desserts, fried/fast foods and fatty meats. However, diet alone works only on a short term basis so one needs to combine it with increased levels of exercise for more sustained results. Try to incorporate lifestyle type physical activity into the daily routine to enhance participation i.e. walking the dog, playing in the park, riding bicycles around the neighborhood etc. This type of family based approach to deal with obese children is twice as effective as the usual one where health professionals serve as agents for weight loss. It’s best to extend the treatment period to at least 4 months to effect a longer lasting, more permanent change in physical form and even more important, psychological behavior. So, fight childhood obesity by helping the young grow up to be lean. Teach children healthy eating habits at an early age. Set a good example by engaging in a regular exercise program yourself. Try to make the activity fun for kids so they don’t even realize they’re burning calories while they play. Get the whole family involved so they won’t feel alone and reward them often so they won’t get burned out. Well, what are you waiting for? Put on your exercise gear and grab any physical equipment, urge your children to venture outdoors, jog to the store and buy some low fat, sugar-free snack; or go for a hike, climb on a bike and pedal your way through life to health and happiness for you and your kids!

Photo by Mimi Zumwalt

Photo by Stephanie Rosen

Women’s Tri-Fitness Magazine 95

tasty recipes Moe’s Banana Nut Protein Pancakes

Grilled Tex-Mex Chicken Sausage Tostadas

By Melissa (Moe) Lake Photo by Carl Thygesen

By Danielle Nagel, APCA The Fit Gourmet Personal Chef, Nutrition & Natural Health Consultant

Ingredients: 1 Very Ripe Banana 1 Scoop of Vanilla or Plain Protein Powder 1 Cup Rolled Oats 1 tsp baking powder 2 tsp of cinnamon 1 tsp of Almond Extract 4 egg whites 4 packets of Stevia sweetner 10 pecans (optional)

Ingredients: Cooking spray 1 package Casual Gourmet 3 Pepper Tex-Mex Chicken Sausage 1 tablespoon fresh lime juice 1 tablespoon low-sodium taco seasoning 6 (8-inch) fat-free flour tortillas 2 cups tomatoes, chopped and seeded ¾ cup sweet onion, diced ¼ cup ripe olives, chopped ¼ cup fresh cilantro, finely chopped 1 teaspoon lime juice ¼ teaspoon freshly ground pepper 1 cup fat-free refried beans 3 cups lettuce, shredded 1 (8-ounce) jar salsa ½ cup (4-ounces) low-fat crumbled feta cheese 6 tablespoons reduced-fat sour cream ¼ cup unsalted sunflower kernels, toasted

Directions: Mash the banana and the protein powder together with a fork until you have a paste and then add the oats, baking powder, cinnamon, almond extract, egg whites, stevia and pecans. Mix until you have a thick batter and let stand for about 15 minutes if you are using whole rolled oats instead of the two minute kind. Makes ﬁve 4 pancakes Other options: Too add a little variety scoop a few tablespoons of low fat cottage cheese and one teaspoon of sugar free jam on the top or make smaller pancakes (snack size to take with you) and add some peanut butter

Directions: 1. Spray grill with cooking spray and preheat. Brush chicken sausage with lime juice and sprinkle with taco seasoning. Place sausage links on preheated grill rack and grill 5-7 minutes, turning often. Allow sausage to cool slightly then cut on a 1/2-inch bias; set aside. Place tortillas on sprayed grill rack and grill for 30 seconds on each side until crisp and golden brown. 2. In a medium bowl, toss together tomatoes, onions, olives, cilantro, lime juice and pepper. Spread 3 tablespoons of refried beans over each tortilla and evenly divide chicken sausage between tortillas. Top with 2 tablespoons salsa, ½ cup shredded lettuce, ½ cup tomato mixture, 2 tablespoons feta cheese and 1 tablespoon sour cream. Sprinkle with fresh cilantro and sunﬂower kernels. Garnish with scallions, fresh limes and cilantro.

Meatloaf Minus the Guilt

Halibut Baked in Parchment Paper

By Claudia Cokis

By Jenny Ermish Williams Photos by Ed Johnston (Jenny) & Darren Clark (food)

Ingredients: 1 lb of Extra Lean Ground Beef 1 Cup of Salsa 1 1/4 Cups of Instant Oatmeal 1 Can of diced tomatoes Barbecue Sauce Optional Seasoning: Italian Seasoning, pepper, chopping onions, thin sliced carrots, green and red peppers, mushrooms to taste.

Ingredients: 10 oz. Halibut Filet 1/4 cup White cooking wine 1 TBSP Walnut Oil 1/2 TBSP Low sodium soy sauce Sliced onion 1 tsp Parsley ﬂakes 1/2 tsp Cayanne pepper 1/2 tbsp Garlic I Can’t Believe It’s Not Butter Spray.

Directions: 1. Preheat Oven for 400 degrees 2. Spray 9” x 12” dish with cooking spray 3. Mix ground beef, salsa, oameal, tomatoes and any other optional seasoning mentioned above. Try all if you like. 4. Take the mixed ground beef into cooking dish and make into a loaf and place in the 9” x 12” dish. 5. Put a thin layer of barbecue sauce over the top and sides of the loaf. 6. Cook for 45 minutes to an hour. 7. Let cool for 15 minutes before cutting.

Directions: 1. Preheat oven to 400 degrees. 2. In a cooking dish place a large piece of parchment paper, large enough to surround fish. 3. Lay uncooked fish in the center of the parchment paper on top of sliced onions. Coat the fish with butter spray. 4. Mix cooking wine, walnut oil, soy sauce, cayanne pepper, and parsley flakes in a small bowl with a wire wisk. Gently pour over fish fillet. 5. Wrap fish in surrounding parchment paper until all sides are closed. This allows the fish to steam. 6. Cook in oven on 400 degrees for approximately 20 minutes.

Women’s Tri-Fitness Magazine 97

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tasty recipes Mo Jo 1-Minute Wafﬂe by Monique Cruz Photo by John Atherton Ingredients:

1/4 cup oatmeal (dry) 1whole egg, 1 egg white 1 tsp cinnamon

Nutritional Facts

Total Calories= 273 Protein= 17g Carbs= 25g

Directions: **Mix 1/4 cup dry oatmeal and eggs, add 1 tsp of cinnamon and put batter into wafﬂe iron. Top with blueberries, raspberries, and/or blackberries and Sugar free syrup!!!

Women’s Tri-Fitness Magazine 99

acl REHAB

designed to deliver results by Mimi Zumwalt, MD

Photo by Ryan Smallwood Models: Kelly Decolati (Gold’s Gym, Las Vegas) & Mimi Zumwalt, M.D. (Physical Therapy Today, Lubbock) | Photos taken by Craig Moran

Having intact ligaments is one of the prerequisites to maximizing joint function, whether it is in the knee or anywhere else on the body. Each joint needs both static stabilization from the surrounding soft tissue restraints i.e. capsule and ligamentous structures, along with dynamic stabilizers such as attached musculotendinous units in order to carry out essential movements. Once the anterior cruciate ligament (ACL) within the knee is torn, it is incapable of self-healing since it lacks blood vessels, thus a reconstruction/replacement procedure needs to be done (if desired) to restore its anatomic characteristics. However, surgery is only one aspect (the technical part) of ACL restoration. The rest is up to the 100

patient and his/her physical therapist or athletic trainer. This pair must work together closely especially after surgery to ensure that knee rehabilitation is performed correctly according to the prescription ordered by the orthopaedic/sports surgeon. First and foremost, ACL rehab, similar to any other sports type post-operative program, is designed to progress the knee in terms of motion, strength, endurance, and proprioception (balance), while protecting the involved joint from further injury. This principle is strictly followed through out the rehabilitative course. Initially, within the ﬁrst couple of weeks after surgery, the immediate goal is to minimize additional inﬂam-

mation, swelling and stiffness while the wound heals. Anti-inﬂammatory medications are generally avoided at this stage since this could interfere with graft healing within bone. Usage of continuous passive motion (CPM) machines (which helps to move the knee while recumbent), can aid in joint motion/lubrication without incurring more damage to the knee joint itself. Quadriceps isometrics and patellar mobilization are also instituted early to help combat against continuing thigh atrophy and keep the knee cap from scarring down, respectively. A long, hinged knee brace is worn at all times except at night, locked while up and walking then unlocked for sitting and/ or rehab exercises. Emphasis is placed

on gaining knee extension which is dependent on quadriceps (quad) function and hamstring (hams) strengthening and stretching; otherwise the patient will end up walking with a limp from keeping the knee flexed (quad inhibition); and could also risk reinjury from buckling due to surrounding muscular weakness. Having strong hamstring muscles will also help to decrease strain on the new ACL graft. Between 2-4 weeks and after the wound has healed, aquatic exercises can be instituted since the water environment is ideal for regaining motion with no undue stress on the new ligament. Underwater treadmill walking is a great way to rehab the knee without the effects of gravity while maintaining some sort of resistance for added strengthening benefit! This can progress over time to be one of the endurance aerobic exercise modes within the prescribed regimen. After 6-8 weeks, dependent of type of graft tissue, early healing of the ACL has occurred sufficiently and once the patient is able to perform a straight leg raise (SLR) fully (which means he/she has gained quadriceps control), then another, lighter and shorter “sports” brace (see article on braces) is prescribed to be worn primarily while engaged in any sort of activity, which can also be

unlocked for walking. This brace is made primarily to protect other secondary ligaments, those which stabilize lateral and rotational motion. Closed-chain (with both feet on the ground or against a platform) is preferred over openchained quad/hams exercises (although studies exist to support both). Multijoint movements in the upright position is reserved for a later stage of rehab since these exercises are more complex and require more limb balancing/core stabilization in order to perform the move appropriately. Upon 12 weeks, once full flexion and extension is regained, the athlete can begin straight line jogging in the sports brace, but no cutting or pivoting movements. From 4-6 months, further strengthening, endurance, and proprioceptive or balancing exercises are continued and sports specific drills can be incorporated into the rehab regimen, in order to prepare the knee for more vigorous athletic maneuvers. The idea is to return the knee to the pre-injured state as closely as possible in order for the athlete to participate in previous sporting activities with confidence that the “new” ACL will hold up under any condition. This takes about 6 months or so but may extend longer (due to dis-

comfort with impact activity) particularly if the knee is associated with a bone bruise (please refer to a previous issue for more detailed explanation of the latter). Once a “functional test” is performed and passed by the athlete, given by the PT/AT, he/she is allowed to return to full, unrestricted activities. This athletic clearance means that the musculature around the affected knee has gained sufficient strength, among other parameters, to help protect the ACL from repeat tearing. Of note however, the ACL graft takes about a year or more to “remodel”- adopt specific properties similar to the original ligament, thus it would be prudent for the sports brace to be worn while competing for at least 12 months after reconstruction in order to maximize the benefits of surgery. As such, the athlete will be able to run, sprint, climb, jump, hurdle, duck, dive, and rush toward the finish line at any WTF competition with speed, agility and power, without fear while avoiding danger! The advice presented in this magazine does not substitute for appropriate medical prescription given to the readers by their personal physicians.

Women’s Tri-Fitness Magazine 101

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to brace or NOT TO BRACE? Knee Bracing in Sports and Athletics Mimi Zumwalt, MD Photography by Tim Spradling (sports brace by Brace Place, Lubbock, Texas)

Knee braces have been used liberally over several decades for athletes and patients in hopes of prevention and/or treatment of a variety of conditions/different types of sport injuries. That doesn’t necessarily mean that bracing is completely effective or even warranted in some cases. Each situation is unique and no universal consensus exists in terms of when and in whom bracing is appropriate. Effectiveness of knee braces is partially dependent on the ﬁt and suspension when worn by the athlete. The following recommendations represent recent guidelines proposed by the American Academy of Orthopaedic Surgeons (AAOS) for using knee braces. Four types of braces currently exist on the market to treat knee problems: 1) Prophylactic braces are manufactured to decrease or prevent the extent of knee injuries; 2) Rehabilitation braces are made to protect previously operated on or injured knees while allowing controlled motion for rehabilitative purposes; 3) Functional braces are designed to add stability to a knee with torn ligament(s) or assist those knees which have undergone soft tissue reconstruction or repair; and 4) Unloading/Ofﬂoading braces are constructed to help reduce arthritic knee pain. Other, less rigid brace designs have also been used to centralize/stabilize the patella (knee cap) in those patients with more localized pain without prior injury or surgery. Understand, however, that prolonged bracing in any situation will cause atrophy/weakening of involved musculature of the thigh and calf thus interfering with proprioception or the limb’s ability to react quickly to changes in position associated with different athletic activity. This, in turn, could put the affected lower extremity more at risk in terms of injury while wearing the brace. To date, no good studies exist to demonstrate that prophylactic bracing provides complete protection against knee injuries except for very limited data on football players in terms of the medial collateral ligament (MCL). Off-the-shelf prophylactic knee braces can provide only about 20-30% added stability against a potential clipping injury during football. The braced knee, however, may cause a player to slow down when running straight ahead and affect earlier fatigue while playing thus interfering with athletic performance. Regarding rehabilitative/functional braces, these can play a positive role to protect the anterior cruciate ligament (ACL) after surgical reconstruction for several weeks to a few months while early healing occurs; but may be of limited value later on during the late recovery phase as long as the

surgical procedure is technically well done. These braces can help, however, to partially protect the external ligaments (medial and lateral) and decrease the rotational torque with certain sporting maneuvers such as side to side and pivoting movements, respectively. The only way which bracing can better control unstable knees is if worn locked. Since this type of braces is a compromise between motion and protection, they should only be used for a brief period of time. Once quadriceps and hamstring strength is regained with therapeutic exercises, rehabilitation braces should be discontinued since they could be more harmful than helpful. Biomechanical studies have shown that functional braces primarily work under low loading forces only and that knee stability is not completely restored with the brace on. Thus, the athlete may be lulled into a false sense of security while wearing the brace and engage in more vigorous activity which could inadvertently cause further harm to the knee. As far as offloading/unloading braces are concerned, some may provide significant benefit in terms of relieving knee pain due to offsetting the loss of joint space from arthritis and help to partially “straighten” out limb malalignment. However, if the arthritic changes are end stage, i.e. the joint has progressed to the point of being bone on bone or if the knee deformity is too severe, then most likely this type of bracing will not be of any use in reducing painful symptoms. In summary, whether to brace the knee or not lies in the discretion of an orthopaedic surgeon or sports medicine physician, since not all braces are equally beneficial in terms of their role in treating sports injuries and enhancing athletic activity. Certain types, such as those braces used for football players or after ACL reconstruction or for arthritic knees, can be very helpful when worn appropriately at the right time. Remember, though, that bracing is not a substitute for correct training/rehabilitation of the surrounding muscle groups and if utilized incorrectly, braces will NOT protect or prevent damage but can actually contribute to muscular weakness and may actually add to the risk of knee injury!

Women’s Tri-Fitness Magazine 103

104

SMILEYou’re on Stage! By Dr. Maureen O’Connell | Photography by Ed Johnston

After months of training and watching every morsel of food that crosses our lips, we are prepared and proud of our physiques as we approach the Grace and Physique Event. As the judges glance down the stage and see 40 fabulous women who have worked hard at perfecting their bodies, what make one women stand out from another? Could it be their smile? Is your smile as good as it could be? Are your pearly white’s competition quality? If you’re like most women and men, you’ve probably got some issue or other with your smile. Perhaps your daily Starbucks habit has turned your teeth a slightly darker shade. Maybe daytime deadlines have got you grinding your teeth in the evening. Or perhaps your teeth have shifted and although you may have worn braces, your once perfectly straight teeth are now overcrowded. Don’t despair there’s hope for you yet. Surface stains are typically dark brown, and caused by coffee, tea, dark berries and poor dental hygiene. Minor discoloration can be remedied with a good professional cleaning, scaling and/or polishing. More severe stains require bleaching like Zoom or Britesmile. Bleaching can make the teeth up to eight shades brighter (about $200-$600). If you brush properly and care for your teeth, you’ll be able to maintain the results of bleaching for a longer time. If necessary, bonding or veneers can be used to cover spots ($300-$1500). They are usually the best solution for bands of brown and gray caused by heredity or childhood antibiotics. You can straighten your teeth without anyone calling you metal mouth! One option is Invisalign, clear plastic removable appliances which look somewhat like retainers or bleaching trays. They are worn 6-18 months and cost approximately $3,000$8,000. They are so discreet most people won’t know you have them on. You get the beneﬁt of beautiful straight teeth without having to wear old fashion braces.

tage races the s g n e e r u a Dr. M Smile! with a Big

If you are self conscious about your smile or unhappy with the appearance of your teeth, then you may be a good candidate for cosmetic dentistry. An enhanced smile will not only make you feel good on the outside but also feel good about yourself on the inside. There’s nothing like a knock-out smile! Your smile is the total center of expression. And when it dazzles you exude conﬁdence and contentment, happiness and joy (Any questions, please feel free to email me at mimi@yahoo.com).

Lynn Viran t, Dual Fitn ess Champion, shows her p early whites in V egas! Women’s Tri-Fitness Magazine 105

106

healthy hair By Anne Groff

Dear Anne, My hair is getting very gray but I hate the idea of worrying about the roots showing. Are there any other options especially with the cost of coloring? There are so many other costs with competing in events. - Leslie from Amarillo

Dear Leslie, Depending on how much gray you have, color conditioners can be very helpful. You are able to apply them yourself daily and the cost is minimal ($16.00 - $20.00). Leaving it on for 10-15 minutes before rinsing can intensify the color. They are also a great way to keep color refreshed and glossy if the hair is already being colored permanently. Aside from this temporary solution and if you have 30% or more gray color coming in, I’d suggest color with foil high-lights added in. Not only is it beautiful, it also camouﬂages the gray hair much longer than when using a single color only. Make sure you consult with a professional to select color tones that compliment your skin.

You’ve been committed to your workout schedule and held to a strict diet. Your figure is looking flawless and you can see yourself glowing beneath the stage lights, but we should not forget about stage presence as an equally important aspect of preparation. As a hairstylist and salon owner, there is nothing more attractive than healthy hair. In preparing for a show, consult your stylist with a plan for color, hi-lights, and hairstyle. Choose one that makes you feel comfortable and confident on stage. It’s best to cut and color two weeks before the show. I also recommend using a good color shampoo and conditioner for daily use. There are many wonderful shine products which give hair that glistening, healthy look and can be used on wet or dry hair to compliment your overall appearance. Feel free to use alone or add other products such as mousse, gel, or leave-in hair conditioners. Limit the amount used and add as needed. Whether you choose to wear your hair up or down is up to you and allows for a variety of looks. Keep it simple and make sure your face is opened for a fresh, vital look! Remember to smile and let your hair shine!

quick fix If gray hair suddenly appears in some area, using mascara close to your root color for an instant touch up!

Women’s Tri-Fitness Magazine 107

welcome newfaces Photography by Ed Johnston

108

ALEXIS ASHER

ANA MESTAS

ANGIE LUSTRICK

BARBARA WYLEGLY

DIONE MILLER

JULIE FUNK

KAREN MURPHY

LIANE FISCHER

women’s tri-fitness welcomes newcomers to the spotlight

BOBBIE MCGERAGLE

CECILIA SANTOS

MELISSA GRADY

JACQUELYN SHANLEY

SHARON RASPONI

SHAY JONES

SUSIE HOVERSON

JENNIFER AARON

Women’s Tri-Fitness Magazine 109

Obstacle Course Update November, 2005

photo by Ed Johnston

Tonia Dâ&#x20AC;&#x2122;Anna 1

Kelly Gignilliat

46.72

Amy Pierce

52.19

Tonia D'Anna

48.21

Jennifer Rosen

52.19

Katie Uter

48.68

Amy Janas

52.45

Kristina West

49.44

Patti Franklin

52.69

Shanay Norvel

49.74

Tara Muhlbauer

52.87

Colette Roberts

49.87

Sheryl Houck

53.00

Elisa Martin

50.84

Mocha Lee

53.03

Vibeke Nilsen

50.88

Jenny Ermish Williams

53.12

Heidi Charest

51.25

Charisse Rivers

53.13

Vida Garcia

51.45

Cheryl Vasquez

53.13

Gina Oakes

51.77

Julie Bedenbaugh

53.59

Andrea Fleming

51.90

Lois Smucker Olney

53.63

Lori Abnathy

52.03

Kristin Coleman

53.76

110

Lara McGlashan

53.81

Sylvia Ferrero

53.83

Patty Mitchell

53.97

Jacquelyn Shanley

54.06

Monique Cruz

54.09

Debra Pugh

54.25

Meredith Lord

54.37

Nicole Duncan

54.49

Dawn Forestt

54.63

Courtney Seymour

54.63

Lisa Thomas

54.77

Elizabeth Wozniak

54.87

Terry Harrison

54.97

Dora Overs

54.97

Pat Guzman

55.17

Kristia Knowles

55.42

Lovena Tuley

55.47

Sheila Law

55.48

Caroline Portugal

55.58

Maria Trimm

55.66

Wendy Vint

CANADA

55.77

Bonnie McMillian

55.78

Elizabeth Sparks

55.78

Kate Brown

55.80

Dena Westerfield

55.87

Trista Bernier

CANADA

55.89

Sharon Rasponi

56.05

Rochelle Fontana

56.29

Dee Dee Lepp

56.29

Denise Crowell

56.50

Megan Kemp

56.50

Carrie Ford

56.53

Danielle Edwards

56.56

Cissy Lee Brown

56.59

Gail Moyer

56.68

Krissy Holland

56.84

Nicole Weeks

56.85

Lynn Virant

56.99

Sandra Augustin

57.06

Vanessa Mueller

57.09

Gina Ellis

57.19

Sybil Scheffer

57.30

Emmanuella St. Juste

57.36

Adrienne Weatherly

57.37

Amy Perry

57.44

Andrea Miranda

57.50

Camille Eberle

Marianne Colon

57.62

Missy Voightman

57.72

Laura Giancarlo

57.75

Pamela Smagala

57.77

Mariel Schimpf

57.89

Kyra Soriano

57.99

Jessica Hatch

58.05

Angela Glenn

58.06

Laura Schoenakase

58.09

Christina Martin

58.26

Adrianne Kulvinskas

58.32

Shannon Battles

58.34

Teresa Evans

58.36

Beth Patterson

58.37

Jenny Chen-Edwards

Kathy Donatto

58.45

Brandy Paternoster

58.67

Michelle Cerrito

58.68

Johnna Marchant

58.77

Cynthia Hill

Nancy Wren

58.86

Tina Durkin

58.88

Ida Allen

58.90

Andra Kucera

59.01

Liane Fischer

59.03

Jennifer Mills

59.17

100

Debbie Sizemore

59.19

101

Amanda Cox

59.22

102

Allison Broxton

59.29

Jessan Romans,

Sarah Strother

59.30

105

Margo Bailey

59.31

106

Deanna Law

CANADA

59.42

107

Liz Higgins

59.48

Heather Glenn

116

Stacie Capparatto

60.02

116

Keisha Knight

60.02

118

Arlene Lurey

60.13

119

Wendi Malphurs

60.17

120

Chrissy Allemand

60.20

121

Janice Pare

CANADA

60.21

122

Kathy Gordon

60.23

123

Sarah Heap

60.28

124

Nicole Hembrick

60.31

125

Jamie Maloney

60.36

126

Christina Forlifer

60.43

127

Janis Holland

60.49

128

Kelsea Morse

60.50

129

Melissa Lake

60.58

130

Kim Phillips

60.59

131

Melissa Beckel

60.68

132

Billie Bruchhaus

60.73

133

Melanie Fitzgerald

60.92

134

Abby Ramos

60.93

135

Kristi Goldsholle

61.09

135

Paula Jager

61.09

135

Danielle Nagel

61.09

135

Heather Sych

CANADA

61.09

139

Sarah Reeves

61.11

140

Stephanie Metzoff

61.12

141

Kim Williams

61.17

141

Londyn Ray

61.17

143

Becky Hohoski

61.19

144

Renee Anderson

61.27

145

Maggie White

61.37

146

Christine Dahlen

CANADA

61.40

147

Amy Abernathy

61.42

148

Lori Larsen

61.66

148

Teresa Wagner

61.66

59.29

104

108

60.01

58.83

102

58.39

Fausta Reyes

57.59

115

150

Melissa Flatau

61.69

151

Diane Vogel

61.73

152

Jessica Johansen

61.77

153

Elaine Seth

61.79

154

Meka Collins

61.83

59.49

109

Tanji Johnson

59.52

110

Anne Groff

59.53

111

Chau Bui

59.66

112

Dione Miller

59.83

113

Arianna Kelley

59.94

114

Barbara Lauretani

59.99

155

Amie' Soileau

61.87

156

Kristin Pizutti

61.88

157

Allison Ethier

CANADA

61.94

158

Leanne Jobin

61.98

158

Tiffany Rae Pristelski

Germany

61.98

160

Renee Sumners

61.99

161

Kim Nissley

62.01

162

Laurie Gerber

62.09

163

Maria Orozco

62.10

163

Diane McCabe Smith

62.10

165

Mary Beth Gonzalez

62.34

165

Angelyn Johnson

62.34

167

Courtney Elkins

62.40

168

Stephanie Onorato

62.41

169

Erika Schooley

62.46

170

Kelly Decolati

62.48

171

Michelle Milton

62.53

171

Laura Scott

62.53

173

Brandy Flores

62.57

174

Jackie Callaway

62.59

175

Minde Erickson

62.67

176

Rory Kelley

62.69

177

Tammy Lynn

62.70

178

Amy Heberger

62.73

179

Tiffany Vandemark

62.77

180

Bridget Murray

62.78

181

Laura Sterr

62.81

182

Jody St. Clair

63.01

183

Julie Green

63.02

184

Andrea Montgomery

63.10

185

Carla Foster

63.12

186

Meredith Fielder

63.19

187

Diane Quimper

63.24

188

Colleen Park

CANADA

63.25

189

Jamie Cabello

63.27

190

Kimberly Spears

63.27

191

Karen Bont

CANADA

63.33

192

Jenny Johnson

63.48

193

Megan Cummings

63.49

194

Amy Huber

63.55

195

Ali McKnight

63.56

195

Gail Sanez

63.56

197

Michelle Lanoue

CANADA

63.58

198

Sharina Watkins

63.59

199

Karen Murphy

CANADA

63.73

200

Julie Matte

CANADA

63.80

201

Janis Louie

63.94

Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 111

112

MOCC Update

Obstacle Course Times November 2005 MOCC Times - May 2005

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

Allan Rodriguez Chris Lee Jimmy Prueter Yani McCoy Rodney Boyd Steve Teran Eric Compos Tobin Anderson Steve Gable Tony Lattimore Jeff Gilbert Frank Farinah Dennis Quimper Casey Woodburn Sam Norris Todd Canale Sherwin Severin Jason Shaw Chad Augustin John Buscema Neil Mallinson Web Phillips Joe Dineen Mike Samartino Mike Turk

43.49 44.17 45.46 45.90 46.10 47.06 47.83 47.87 48.35 48.89 48.98 49.07 49.28 49.41 49.85 51.94 52.21 52.60 52.97 53.25 53.36 53.72 54.15 54.62 55.73

26 27 28 29 30 31 32 33 34 34 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50

Augusto Ghimenti Bart Rademaker Lance Alford Richard Roundtree Brian Kostura Paul Loconti Kevin Flinton Joe Nieto Darren Wagner Phillip Santangalo Bryan Bennett Sal Portugal Josh Wargo Paul Martin Bruce Belcher Alex Ortiz Paul Lankford Manny Allande Clifton Taylor Ryan Walls Bradley Prane Mark Corder Tito DeGrandis Anthony Medina Carl Dupre

55.97 56.70 57.09 57.10 57.30 57.45 57.55 57.68 58.41 58.41 58.50 58.59 58.67 59.26 60.04 60.57 60.69 62.29 62.53 62.67 63.72 63.93 64.65 66.70 66.93

51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70

Derek McGregor Anthony Hutchinson Mark Harrison Jeff Strazzere Kelvin Knight Dan Brienza Jerome Thompson Michael Norris Darious Jameson Titus Pea Ronald Bartsch Kyle Larsen Lonnie Temple Freddie Pena Ken Wardlow Shawn Josi Jeff Mong Joe Harris Jonathan Vest Tate Norman

67.01 67.83 67.84 67.93 69.20 70.38 70.69 71.09 71.11 72.39 72.72 72.80 72.97 73.15 73.56 74.04 74.19 77.15 81.83 83.31

Allan Rodriguez Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 113

114

Womenâ&#x20AC;&#x2122;s Tri-Fitness Magazine 115

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