summer 2006 | $5.00
FUN IN THE SUN
enjoy an extraordinary escape
FORTY YEaRS aND aRMED fit and fabulous
FITNESS FaSHION FOR THE SUMMER feel cool and look hot!
POWER PLYOMETRICS improve your speed, balance and muscular power
10 TIPS TO SHED 10 POUNDS shed those winter pounds www.womenstri-fitness.com
2006 WTF Fall Classic National Challenge November 11-12, 2006 | Tampa, Florida Women's Tri-Fitness • Grace & Physique • Obstacle Course • Fitness Skills • Fitness Routine
Men's Obstacle Course Challenge Children & Teenage Fitness Challenge • 13-17 • 7-12 • 3-6
International Hotline: 813-263-2779 | www.womenstrifitness.com
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CONTENTS 70 Forty Years And Armed
10 Tips To Shed 10 92 Pounds
56 More For The Core
features 42 52 68 70 92
Fitness Fashion For The Summer 23 Calling Dr. Z 88 Run For Fun While Young Fun In The Sun 100 Sports Massage Power Plyometrics Forty Years And Armed 104 Plastic Surgeon Selection 10 Tips To Shed 10 Pounds
food & nutrition 94 Competition Diet 96 Sweetest Thing 98 Water Fight 102 Stuffed Chicken Breast 102 Protein Quiche 103 Summertime Greens 103 Sesame Crusted Tuna 104 Banana Pancakes 104 Fillet of Sole
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health & beauty
Blast That Back
misc 8 Letter From The Editor 12 WTF Poem 14 Around The WTF 86 How To Prepare For A Photo Shoot
lifestyle
inspiration 11 Cover Girl 90 Secret To My Success
20 Destinations – MGM Mirage
Subscribe to our FREE Online edition http://wtfmag.com
30 Fall Obstacle Course
98
Water Fight
Summer 2006
78
Yoga
Bikini Legs
88
60
training 56 More For The Core 60 Bikini Legs 62 Blast That Back 74 Fitness Skills 78 Yoga 82 Studio Cardio 108 Personal Training
Run For Fun While Young
updates 106 110 113
wtf events
Welcome New Faces WTF Obstacle Update MOCC Update
summer 2006 | $5.00
24 26 30 34 36 48
Fall Classic Opening Fall Grace & Physique Fall Obstacle Course Fall Fitness Routines Fall Fitness Skills Spring Classic
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FUN IN THE SUN
enjoy an extraordinary escape
FORTY YEaRS aND aRMED fit and fabulous
FITNESS FaSHION FOR THE SUMMER
Cover Credits Cover models: Photographer: Cover Design: Clothing:
feel cool and look hot!
POWER PLYOMETRICS improve your speed, balance and muscular power
10 TIPS TO SHED 10 POUNDS shed those winter pounds
Monique Cruz Ed Johnston / Split-Vision Claudia Cokis UpVibe
www.womenstri-fitness.com
Msg from Editor
8
Sweetest Thing
96
90 Secret To My Success
MESSAGE FROM THE EDITOR
Dear Readers, I want to thank every reader who responded to our last magazine with praise and compliments, but I also want to share probably the highest compliment that came to me. It was within 16 hours of the magazine coming hot off the press. I boarded a plane to travel the 1150 miles from Tampa, Florida to Woodbridge, New Jersey so my dad, George Rosen, could see the magazine. As he gazed through the 116 pages, a smile came over his face. I said, “Dad say something.” He replied: “Terrific.” I said, “Dad, is that all you have to say?” He responded: “You are better then Hugh Hefner.” There were many things my dad loved – the Yankees, Rutgers, Jeopardy, and of course, the Women’s Tri-Fitness. He attended the 1999 WTF World Challenge at Tampa Convention Center and became acquainted with many of our athletes. He was my biggest
supporter and my mentor. I learned the values of life: family, friends, honesty, integrity and that everything else would fall in place. Maybe the greatest thing my dad taught me was persistence. In sports lingo, he endured almost every curve ball life threw him. Whether it was battling multiple sclerosis, leukemia, widespread shingles; or recovering from a heart attack, a broken hip, a skull fracture, he maintained his sense of humor and bright outlook. Everyone who knew him loved him because you knew he’d give you the shirt off his back. Former World Wrestling Federation champion, Pedro Morales, called my dad “the mayor.” “Everyone in the city loves and admires your dad,” he would tell me. Even through all of the medical battles – he loved his workouts at the health club. My dad was a predictor as well as a promoter. When my daughter, Lindsey was born with a narrow airway, due to an obstruction, he stated with certainty she would have the tracheotomy tube removed by her seventh birthday ... it was removed at six years and eleven months. As a promoter, he would proclaim my brother Jeff as the “second
On February 13, my father passed away. Not in an insidiously slow and painful manner, but not in a guillotine, blink-of-an-eye way either. Instead it was more like a row of upright dominoes subtly tumbling backward – rhythmically, softly, gradually. It was important to him and his much-loved family to preserve dignity at all costs. I would like to thank his “Dream Team” of physicians led by my brother, Jeff Rosen, M.D., along with David Rosenheck, M.D., Bruce Wallach, M.D., as well as my mother, Rita Rosen, who was the oil and fuel that made the George Rosen engine run. And now, one of my dad’s predictions is coming true. Once, as he sat in his recliner and did his “Rock like” imitation, he said that he wanted to see this magazine reach “millions and millions” of readers. Well dad, the Women’s Tri-Fitness Magazine is now available to millions and millions of people online as it can be downloaded in its entirety. In the meantime, my mom will be in Las Vegas representing him this year as we look forward to seeing an incredible competition which you will read about in our next issue. Until next time, enjoy your family and embrace the WTF mantra: Wish, Train, Fulfill. Al Rosen
President, Women’s Tri-Fitness best internist” in the country. When asked, “So, who is the best?” – he’d scratch his head, throw his hands in the air, shrug and announce ... “I don’t know!”
WTF Superstore http://womenstri-fitness.com
Videos
Photos
Clothing
Women’s Tri-Fitness Magazine Editorial Staff
Writers
Editor - in - Chief Alan Rosen
Craig Aaron, DC Marianne Colon Ricky Jackson Stephanie LaVigne Laura Leder Angie Lustrick Danielle Nagel Amy Perry Al Rosen Lindsey Rosen Chris & Brianne Snook Lisa Thomas Jenny Ermish Williams Mimi Zumwalt, M.D.
Managing Editor Daniel Brienza Assistant Editor Laura Leder Dir. Business Operations Geoffrey Mosher
Creative Director of Design Claudia Cokis Layout Daniel Brienza Head Photographer Ed Johnston Photo Editor Ed Johnston Web Designer Daniel Brienza Video Production Daniel Brienza
Photographers Judy Adair John Atherton Eric Brock, M.D. Tig Fong Ed Johnston Marianne Johnston Tim Rickman Al Rosen Rick Schaff Dick Smith Greg Smith Jill Wilmore
Marketing Marketing Manager Stephanie Rosen V.P. of Marketing Tonga Fifita Sr. Promotions Manager Dick Smith
Advertising V.P. of Advertising Jennifer Rosen Medical Director Mimi Zumwalt, M.D.
Advertise with us! Why partner with Women’s Tri-Fitness?
* You’ll be supporting women’s sports, health & fitness. * You’ll be reaching educated, affluent, health-minded, men & women, ages 18 - 45, with an average disposable income of $50,000 / year.
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 ads available in our new FREE Online Edition for years! * Your VIDEO Commercial on the NEW Tri-Fitness TV exclusive Online Video broadcasts, potentially reaching millions!
For advertising: Call (813)263-2779 http://WTFmag.com
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covergirl
Monique Cruz
Nickname: MOJO Age: 24 Home town: Elk Grove, California Education and Career: California State University Sacramento, Bachelor of Arts, Child Development, Nutrition (minor) I work as a nutritionist for Child Development Centers throughout the Sacramento region. I enjoy working with children and their families to promote the importance of good nutrition and living a healthy lifestyle. Hobbies: During the summer months I enjoy wake boarding, camping, dancing, and traveling to new places. I also enjoy cooking and trying out new recipes (especially during the holidays)! Did you have fun shooting the cover? I felt very fortunate when I was asked to be a part of the Women’s Tri-Fitness (WTF) spring issue! I had so much fun shooting with Ed Johnston and his wife, Marianne. They were very helpful throughout the entire photo shoot. I want to thank them for their time and effort! What do you like the best about Women’s Tri-Fitness events? The best part is that everyone is so encouraging and helpful towards one another. Everyone is genuine. They make a point to welcome new competitors. They encourage each other to do their very best! Most importantly, I see everyone having fun. They’re proud of their hard work and accomplishments that we, as WTF competitors overcome! A BIG thanks to everyone who have been so helpful sharing their time, knowledge, and friendship.
Wish, Train, Fulfill!
-Monique Cruz 11
POEM
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
A Tri-Fitness Athlete
Women’s Tri-Fitness (WTF) & Men’s Obstacle Course (MOCC) Boot Camp 5BNQB 'MPSJEB
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World Challenge and the Monte Carlo Resort & Casino Viva Las Vegas! For the sixth straight year, the Women’s Tri-Fitness World Challenge will be held at the magnificent Monte Carlo Resort & Casino in the entertainment capital of the world – Las Vegas. On July 7th, approximately 300 women and men representing the United States, Canada, New Zealand, Germany and England will engage in fierce competition as they demonstrate their strength and creativity. Scaling the 10-foot wall, 15-foot cargo net and racing through the 160 yard obstacle course, athlete’s will also sprint, jump and bench press their way through the fitness skills segment. Female athletes may elect to perform in either or both portions of the choreographed fitness routine and Grace & Physique rounds or elect neither. Witness these athlete’s amazing physiques which are a natural, dazzling byproduct of their pure commitment to disciplined, regular training.
.(. .*3"(& The Future!
(FU 4FU 'PS +&5 /*()5$-6# Project CityCenter is a 66-acre mixed use development project proposed by MGM MIRAGE on the Las Vegas Strip. The development will adjoin land between the Monte Carlo and Bellagio connecting these resorts via a state-of-the-art people mover system (automated railtransit system). The anticipated opening is at the end of 2009. Project CityCenter will feature approximately 2,800 units of luxury condominiums, a 4,000-room luxury hotel and casino, two 400-room, non-gaming boutique hotels; and over 470,000 square feet of retail, dining and entertainment venues.
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Don’t miss out! Join the fit and fabulous Tri-Fit athletes celebrating at JET NIGHTCLUB in The Mirage on Saturday, July 8th. It will be time to party like “rock stars” as hundreds of these fit and fabulous women take a well-deserved break after competing in the two-day Women’s Tri-Fitness World Challenge. There are three dance floors and four bars on multiple levels, plus state-of-the-art sound so you can keep moving all night long. Come join the hottest women in the world at the hottest club in Vegas!
00 6 | $5. mer 200
Women’s Tri-Fitness
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The Women’s Tri-Fitness Magazine is now available to download and view entirely ONLINE. Go to www.wtfmag.com and register for your FREE SUBSCRIPTION, also enter the Grand Prize Sweepstakes. Spread the word! And good luck to the sweepstakes contestants!
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85' 0OMJOF Video highlights of past WTF events as well as training articles from this magazine can be viewed online. Download the entire magazine at www.wtfmag.com or visit video.google.com and enter a search on the keywords “www.wtfmag.com.� Fitness enthusiasts throughout the world can see it all!
"SOPME 8FFLFOE JO 0IJP It was great seeing so many friends at the Arnold Classic in Columbus, Ohio. Our magazine was available at the UpVibe booth and it received an overwhelming positive response. Enjoy the pictures and see you next year in Columbus!
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Women’s Tri-Fitness 8IBU %PFT 1I % .FBO "HBJO Since relocating from New Orleans to North Carolina this past year, 57 year old Shelly Witkin (a self-proclaimed fitness fanatic) decided to challenge herself by entering the WTF Spring Challenge. Shelly, a Ph.D. in Microbiology, endured a WTF Training Camp in Tampa where upon trainer, Al Rosen, explained what “Ph.D.� really means “Plyometrics, hurdles and Dive rolls.� After competing at the Spring Challenge, Shelly reported: “Wow! What a fantastic experience. Everything was so well organized and everyone was so supportive. I’m still on a high. Thank you so much. I’m looking forward to Vegas. Thanks again for a marvelous experience.�
(PMEFO ,OJHIU Congratulations to Women’s Tri-Fitness writer, Lindsey Rosen, on her acceptance into the University of Central Florida in Orlando. This past DECA organization state vice president will major in business and marketing, and continue her affiliations with the Women’s Tri-Fitness organization and Publix Corporation. Kudos Lindsey!
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Nearly nine years ago Women’s Tri-Fitness was founded – and one of our first supporters was Robert Kennedy. As the publisher of numerous fitness magazines (Oxygen Women’s Fitness, MuscleMag, Maximum Fitness, Reps!, American Curves) Bob offered his invaluable advice to Al Rosen (WTF founder) drawn from his years of experience in exercise and fitness. From Bob’s attendance in April 1998 at the first Tri-Fitness event in Tampa, Florida where he showed his support of the Women’s Tri-Fitness athletes, to the time WTF moved the World Challenge to Las Vegas, Bob and editor, Kerri Lee Brown, were there to cover every step of the way. In fact, Oxygen Women’s Fitness Magazine provided the Women’s Tri-Fitness event its first international recognition. And many of the Women’s TriFitness champions have appeared on the cover of Oxygen Women’s Fitness Magazine — Katie Uter, Torrie Wilson, Sylvia Ferrero, Kim Dolan, Mocha Lee, Sarah Orbanic, Brandy Flores, Krista Knowles and Danielle Edwards. To all of these athletes and to Mr. Robert Kennedy we would like to offer up a BIG THANK YOU!
Women’s Tri-Fitness Coach Rock in Gridiron Gang! Women’s Tri-Fitness National spokesperson Dwayne “The Rock” Johnson stars in Gridiron Gang premiering in theaters around the country September 15, 2006. Columbia Pictures’ Gridiron Gang tells the uplifting story of detention camp probation officer, Sean Porter (“The Rock”), who creates a high school-level football team from a ragtag group of dangerous teenage inmates as a means to teach them self-respect and social responsibility. But Porter must first overcome almost universal resistance from the powers that be — his skeptical bosses and coaches at rival high schools who don’t want their players mixing with convicted criminals on the football field. As a former football player at the University of Miami where he was a member of a national championship team, “The Rock” knows his role as the coach in this film. Rumor has it – he would make Coach Dennis Erickson proud. Hollywood is recognizing Dwayne as its next top action superstar. After starring in The Mummy Returns, Scorpion King, Rundown, Walking Tall, Be Cool, DOOM (see pictures from the South Beach premier below) and his new film Southland Tales which recently premiered at the Cannes Film Festival. “It’s great seeing the women athletes around the country training for the event in Vegas. I want to wish every athlete the best.” states Dwayne upon his return from France. Likewise, the WTF would like to congratulate Dwayne and his family!
Rocking the Business World and Beyond! Dany Garcia Johnson, a fitness fanatic,WTF judge and spokesperson, has rocked her way in the business world and beyond. In addition to being the founder of JDM Partners, a Miami wealth management firm, she finds the time to juggle a workout, her daughters gymnastic lessons (future fitness routine athlete) and her involvement in many charitable organizations. As founder and president of The Beacon Experience, Dany helps “mold outstanding members of society” by guiding a selected kindergarten class through high school and ultimately funding college scholarships for them. Johnson also is founder and vice president of The Dwayne Johnson Rock Foundation, as well as a Trustee for the University of Miami. In addition Dany serves a board member for Florida International University as well honorary chairperson for the Mercy Hospital Emergency Department Campaign, Dany also sits on the national honorary board of the Make-A-Wish Foundation. Most recently Dany has been named one of Florida’s 100 most powerful people by Florida International Magazine as well as the worlds “Fittest CEO” by Muscle and Fitness Hers Magazine. 17
Women’s Tri-Fitness FORM A TEAM Teams throughout the world have been forming as athletes embrace the WTF mantra: Wish, Train, Fulfill. Teams exist now in Tampa, Atlanta, Dallas, Sacramento, Boston, Las Vegas, Houston, Lancaster, PA; Cleveland, New York, NY; Southern Florida and Western Massachusetts. Due to compete in Las Vegas, we welcome a new team coming to us from Hawaii. Aloha team Hawaii and viva Las Vegas!
4QMJU 7JTJPO In November 2001, Ed Johnston discovered the Women’s Tri-Fitness. During the next five years, Ed and his wife (photographer) Marianne Johnston would photograph five WTF World Challenges in Las Vegas along with numerous other WTF events (South Beach, Orlando, St. Petersburg, Tampa, etc.) and become the head photographer for the Women’s Tri-Fitness Magazine. See more of Ed at www.splitvision.com.
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5IVOEFS 'SPN %PXO 6OEFS Karen Bont, originally from Calgary, Alberta, Canada is now residing in Auckland, New Zealand. Despite the long distance across the South Pacific, Karen (a registered nurse) is making her Women’s Tri-Fitness return at the 2006 WTF World Challenge.
Women’s Tri-Fitness .PNNZ 5P #F Claudia Cokis, Women’s Tri-Fitness Magazine graphic art director, is expecting her first child in September. The pregnancy threw a curve ball into her plans of competing this year, but this fitness fanatic will BE BACK! Maybe we will see her on stage at the Fall Classic this November? Congratulations Claudia – your work is awesome!
Dan The Man For eight years he has been the man behind the scenes at Women’s Tri-Fitness events. Daniel Brienza, WTF Vice-President, is the creator of the Women’s Tri-Fitness award winning web site www.womenstrifitness.com along with www.wtfmag.com He has now brought the Women’s Tri-Fitness Magazine to the web. It can be viewed in its entirety on line for FREE. In the very near future, fitness enthusiasts will be able to view our training articles and event coverage via video on the web!
Family Fun The Garcia Family (mother Lisa Marie and daughters Brittany and Domonique) of Tampa, Florida will be competing in Las Vegas at the World Challenge. “The WTF gives us an opportunity to challenge ourselves, enjoy an athletic competition while having family fun. This is awesome!” stated Lisa Marie (aka Chainsaw).
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destinations
The MGM MIRAGE is one of the world’s leading and most respected hotels and gaming companies By Ricky Jackson Photos Taken by Rick Schaff Models are Marianne Colon and Jenny Chen-Edwards
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MGM MIRAGE MGM MIRAGE Properties Las Vegas
Monte Carlo, New York New York, MGM Grand, Luxor, Mandalay Bay, and Excalibur
W
When choosing an escape resort, why not consider the entertainment capital of the world, Las Vegas (host city of the Women’s TriFitness World Challenge)? While in Las Vegas, go touring, be entertained, and enjoy the fine dining, shopping, and relaxation at the 11 MGM MIRAGE properties located on “The Strip.” The MGM MIRAGE is one of the world’s leading and most respected hotels and gaming companies, so come join WTF athletes Marianne Colon and Jenny Chen-Edwards as they share the best Las Vegas has to offer.
door to the Monte Carlo is New York New York, which is a re-creation of the Manhattan Skyline featuring a Coney Island style roller coaster and the ESPN Zone. Then head south on “The Strip” and if you’re looking for a beach, go no further than the Mandalay Bay, as it is THE Vegas spot with a South Beach vibe. And if you haven’t had enough entertaining yet, rush straight over to the great pyramid, The Luxor; while the Excalibur Resort features a medieval style décor if you’re into something with an even more ancient flavor.
Enjoy the Lance Burton show (the greatest magician in the world) at the Monte Carlo Resort; both young and old will leave with guaranteed smiles on their faces. When looking for nightclubs, head across the street to the MGM Grand and take in Studio 54 and Tabu as well as KA, a Cirque du Soleil production. Next
The world’s best entertainment, hottest night clubs, extremely gorgeous room accommodations, immaculate casinos, pools and cabanas, health spas, buffets, and of course, the Women’s Tri-Fitness athletes make every July in Vegas and the MGM MIRAGE properties the ultimate vacation destination!
MGM MIRAGE Properties | Las Vegas 21
Meet Bryce Olson, PT, Troy Hounshell, MPT, ScD, COMT, and Liesl Olson, MS, PT That Will Bring You These Superior Services. Hydroworx Aquatic Therapy and Fitness Pools Flexible scheduling, including same day and Saturday appointments. Before work, lunch and after work appointments available Pre-Employment and Post-Employment Testing Wellness Programs Women's Fitness Work STEPS Clinic Weight Management and Health Coaching Orthopedic Specialists All Insurance Carriers Accepted Work Comp and Personal Injury
Physical Therapy Associates, LP Discover the Difference 3223 S. Loop 289, Suite 101 Lubbock, Texas 79423 Office 806.792.5522 Fax 806.785.7582 www.physicaltherapyassociates.net Physical Therapists: Dr. Troy Hounshell, MPT, ScD, COMT Liesl Olson, MS,PT Bryce Olson, PT Yancey Galbraith, MPT Brittany Dyal, LPTA
calling
DR.Z
Q
by Mimi Zumwalt, M.D. Photo by Tim Rickman
Dr Z, recently I sprained my ankle in a fitness show and continued to have problems, so I went to my doctor to have it checked out. He sent me to a specialist who looked at the MRI, told me my ligaments were “shot” and that he could fix it by heating it up with a special tool in the operating room. I was wondering what you thought about this procedure since I haven’t heard about it. I am really reluctant to have surgery. Will my ankle heal all right and will I be able to compete like I did before? - Anne from Pennsylvania
A
Anne, having sprained my ankle multiple times myself, I can relate to your concerns. First of all, I usually advise my patients that it’s best to avoid surgery for as long as you can. Your body is remarkable because it can heal itself from minor injuries with relative rest and physical rehabilitation. Time is crucial and watchful waiting is the best recourse – anywhere from a couple of weeks to a couple of months – to see if there is improvement. To make sure you don’t damage your ankle more, maintain your range of motion so the joint doesn’t get stiff. If, after several days, it’s not as painful as when you first injured it, use athletic tape and/or wear a brace for training. Increase your activities, especially impact maneuvers, gradually until you are pain free. Progress to strengthening exercises as much as you can tolerate. Seek a qualified trainer or therapist to guide you with proceeding to sports-specific drills. If you’re not improving within a week to ten days, consult an orthopedic/sports surgeon. Since you want to get back into competition, surgery would be the next course of action for torn ligaments. This type of procedure can be performed at a later time if you’re still having a “weak” ankle despite a full course of conservative treatment. Additionally, there’s a big difference between suturing a structure back together and using a hot temperature device to shrink damaged tissue. Even though repaired ligaments tend to stretch out over time after initial healing, the heat-treated ones seem to stretch out much more. Eventually they no longer serve their original purpose of stabilizing joints. So be careful if and when you decide to choose a surgical procedure for your torn ankle ligaments.
Q A
Dr Z, I’m afraid I’ve done something to my biceps because it’s really sore at the front of my elbow. I was trying to keep a heavy object from falling while I was moving some furniture and I felt something pull, not pop, just pain. Now it’s hard for me to lift weights – especially curls. I can’t even pick up my gallon of water without wincing. I feel like a wimp – can you give me some hints on what I should to next? I want to train for the next MOCC competition, but it’s difficult for me to climb or do pull-ups. I’m really frustrated right now … Big Daddy in Tampa Big Daddy, it sounds like you may have strained or partially torn your biceps tendon at the elbow. When someone tears the biceps from the shoulder, they end up having a big bulge in their arm. Usually these injuries don’t require surgery for reattachment. Functional limitation is typically minimal – primarily there is some shoulder stiffness and weakness which will respond nicely to physical therapy rehab. If you don’t have this “popeye muscle” then you should really be careful since complete rupture at the elbow would leave your arm weak, especially when you turn or twist something (door knob, jar lid, screwdriver). Partial tears can heal by themselves, but you’ll have to modify the way you lift things. You should minimize using your forearm in positions with an open hand/palm up when you workout with weights. Instead of doing preacher curls, do hammer curls or reverse grip curls, using lighter weights and higher reps. Wait at least four to six weeks before trying any regular curls so your tendon has a chance to heal. If you’re really concerned and not getting better within a couple of weeks, go to your doctor for an MRI to see if the biceps is completely torn. If so, you may end up needing surgical repair to have a better chance of getting your elbow bending strength back. Hope this helps and in the meantime, try to be patient, otherwise you’ll end up as a patient in the operating room!
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2005 Women’s Tri-Fitness Ultimate Challenge
FALL FITNESS CLASSIC
Lisa Thomas
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Massachusetts
Tonia D’Anna
Tri-Fitness and Dual Champion
Dual Champion
Florida
By Lindsey Rosen Photos by Ed Johnston/Split-Vision Photography Arriving in warm and sunny Tampa, Florida, athletes like Anne Groff from Millersville, Pennsylvania and Bernadette Purpur from Manitoba, Canada represented the various women from over 17 states, as well as Canada, at the 2005 Women’s Tri-Fitness Fall Classic. From Doctors (Mimi, Zumwalt, M.D.) to lawyers (Emily Nicholson) to mothers (winners: Tri-Fitness overall, Lisa Thomas – two children; Grace & Physique, Marianne Colon – three children; Obstacle Course, Tonia D’Anna – two children) such diverse and talented women all shared a common goal – they yearned for a healthy and challenging fitness competition. With so many women training from all over the world you never know who might place at the top – newcomers Jackie Shanley of Washington and Heidi Charest of Massachusetts are perfect examples. “The women of the WTF are much more then pretty faces, they are athletes” claims national spokesperson, “The Rock” – “it’s the ultimate fitness challenge for women.” Comprised of four events – Grace & Physique, Obstacle Course, Fitness Skills and Fitness Routine, an athlete may opt for select or participate in all events. To qualify, the Tri-Fitness winner must participate in all four. The Dual Optional winner competes in the Obstacle Course, Fitness Skills, and Grace & Physique; the Fitness Routine is not required. The Dual winner competes in the Obstacle and Fitness Skills. Speculating about the pinnacle event of the year, WTF president Al Rosen says, “Las Vegas 2006 (WTF World Challenge) is sure to be rocking!”
Dual Optional (Grace, OC, Skills) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Lisa Thomas Jackie Shanley Heidi Charest Marianne Colon Kim Williams Paula Jager Kathy Wilson Mimi Zumwalt, M.D. Meka Collins Rory Kelley
Tri-Fitness (Grace, Routines, OC, Skills) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Lisa Thomas Caroline Portugal Mimi Zumwalt, M.D. Emily Nicholson Tina Durkin Johnna Marchant Jennifer Aaron Amy Davis Joanna Lewis Donna Johnson
Dual Fitness (Obstacle & Skills) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Tonia D’Anna Lisa Thomas Heidi Charest Caroline Portugal Jackie Shanley Kim Williams Sharon Rasponi Rory Kelley Paula Jager Patty Mitchell
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Grace & Physique 2005 Fall Classic
| The Ultimate Fitness Challenge
Photography by: Ed Johnston Split-vision photography
1st marianne Colon
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2nd
3rd
lisa thomas
emily niCholson
4th
mimi ZUmWalt
5th
JaQUelyn shanley
6th
miChelle kestersen
7th
heidi Charest
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Mark Alan Salon is located at 8627 Citrus Park Drive, Tampa, FL 33625 Phone: (813) 792-5400
Located in Tampa, Mark Alan Salon is one of the top picks for hair care. From thermal reconditioning to a simple bang trim, Mark Alan stylists are trained to be the best. As a Redken 5th Avenue Salon and L’Oreal Professional Elite Salon, this salon has two Redken Master Stylists and a L’Oreal Artistic Technical Trainer on site. One to try is the Mark Alan Salon Powerdose Treatment, just $15 provides instant conditioning for intense repair.
2005 Fall Classic
8th
| The Ultimate Fitness Challenge 9th
kim Williams
12th
10th
paUla Jager
13th
anne groFF
11th
kathy Wilson
15th
14th
JenniFer aaron
Dione miller
meka Collins
rory kelley
Grace & Physique 1. Marianne Colon, Colorado
8. Kim Williams, Ohio
15. Rory Kelley, New York
2. Lisa Thomas, Massachusetts
9. Paula Jager, Florida
16. Johnna Marchant, Florida
3. Emily Nicholson, Illinois
10. Kathleen Wilson, Georgia
17. Michelle Crumb, Arizona
4. Mimi Zumwalt, M.D., Texas
11. Dione Miller, Florida
18. Brittany Adamo, Florida
5. Jackie Shanley, Washington
12. Anne Groff, Pennsylvania
19. Amy Davis, Ohio
6. Michelle Kestersen, Texas
13. Jennifer Aaron, Georgia
20. Lisa Snopek, Massachusetts
7. Heidi Charest, Massachusetts
14. Meka Collins, Maryland 29
2005 Fall Classic
O
| Fitness Skills Results
The Real O.C.
bstacle course Results
Obstacle Course Results 1. Tonia D’Anna 2. Heidi Charest 3. Jackie Shanley 4. Lisa Thomas 5. Caroline Portugal 6. Sharon Rasponi 7. Patty Mitchell 8. Adriane Kulvinskas 9. Marianne Colon 10. Dione Miller 11. Johnna Marchant 12. Kim Williams 13. Jessica Johansen 14. Meka Collins 15. Rory Kelley 16. Jody Mickelsen 17. Paula Jager 18. Tina Durkin
1st TONIA D’ANNA 50.92 Sec
30
carl Thygesen
3rd
Carl Thompson
HEIDI CHAREST 51.25 sec
Ed Johnston
4th
Ed Johnston
JAQUELYN SHANLEY 54.06 sec
Marianne Johnston
LISA THOMAS 54.77 sec
CAROLINE PORTUGAL 55.58 sec
SHERLYN ROY
Carl Thygesen
SHARON RASPONI 56.05 sec
Ed Johnston
PATTY MITCHELL 56.87 sec
Ed Johnston
Dan Brienza
DIONE MILLER 59.83 sec
JOHNNA MARCHANT 60.88 sec
Ed Johnston
ADRIANE KULVINSKAS 58.32 sec
Carl Thygesen
KIM WILLIAMS 61.17 sec
Carl Thygesen
MARIANNE COLON 59.37 sec
Ed Johnston
JESSICA JOHANSEN 61.77 sec
31
O 2005 Fall Classic
| Fitness Skills Results
The Real O.C.
bstacle
Course Results
Ed Johnston
RORY KELLEY 62.69 sec
Ed Johnston
JODY MICKELSEN 63.01 sec
Marianne Johnston
MEKA COLLINS 61.83 sec
Marianne Johnston
PAULA JAGER 63.5 sec
Ed Johnston
TINA DURKIN 63.54 sec
33
2005 Fall Classic
1st
| The Ultimate Fitness Challenge
Fitness ROUTINES Photography by Ed Johnston
CAROLINE PORTUGAL
2nd LISA THOMAS
34
Fitness Routines Results 1. 2. 3. 4.
Caroline Portugal, Florida Lisa Thomas, Massachusetts Tina Durkin, Ohio Jennifer Aaron, Georgia
3rd
TINA DURKIN
6th
MIMI ZUMWALT
9th
AMY DAVIS
5. 6. 7. 8.
Emily Nicholson, Illinois Mimi Zumwalt, M.D.,Texas Johnna Marchant, Florida Donna Johnson, Illinois
4th
9. Amy Davis, Ohio 10. Joanna Lewis, Florida
5th
EMILY NICHOLSON
JENNIFER AARON
7th
8th
JOHNNA MARCHANT
DONNA JOHNSON
10th
JOANNA LEWIS
35
2005 Fall Classic
| Fitness Skills Results
Ultimate
The
LiSA THoMAS
KiM WiLLiAMS
Fitness Skills Results 1. Lisa Thomas 2. Kim Williams 3. Tonia D’Anna 4. Caroline Portugal 5. Heidi Charest 6. Lisa Snopek 7. Rory Kelley 8. Paula Jager 9. Anne Groff 10. Jackie Shanley 11. Kathy Wilson 12. Callie Marunde 13. Jody Mickelsen 14. Sharon Rasponi 15. Mimi Zumwalt, M.D. 16.Tina Durkin 17. Meka Collins 18. Angela Brown 19. Johnna Marchant 20. Patty Mitchell
36
FITNESS CHALLENGE Photos mostly taken by Ed Johnston
ToniA D’AnnA
LiSA SnoPeKQ
CARoLine PoRTuGAL
RoRy KeLLey
HeiDi CHAReST
PAuLA JAGeR
37
2005 Fall Classic
| Fitness Skills Results
Ultimate
The Anne GRoFF
MiMi ZuMWALT, M.D.
38
JACKie SHAnLey
TinA DuRKin
KATHy WiLSon
MeKA CoLLinS
FITNESS CHALLENGE CALLie MARunDe
AnGeLA BRoWn
JoDy MiCKeLSen
JoHnnA MARCHAnT
SHARon RASPoni
PATTy MiTCHeLL
39
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Featuring the Hottest
Summer Fashions From
UpVibe, AngelFumagalli and RareNinja
By Laura Leder | Photos By: Ed Johnston/Split-vision Photography Find the latest innovations in functional fitness wear and fashionable styles for summer whether you’re running the obstacle course, looking sexy poolside or hitting the dance floor. The secret to great workout clothing is Brazilian design. With bright colors and fabrics that move with you, UpVibe designs keep you comfortable and looking sexy. And for those who dare to bare, AngelFumagalli’s exclusive line of Brazilian-cut bikinis offers you access to the hottest trends that many celebrities are wearing from the coasts of California to Florida. Get sexy celebrity style with this stunning line of bikinis sure to turn heads at the beach. When you’re ready to take a trip ‘out of the box’ and into custom clothing with eccentric flair, kick it up with designs by Caroline Portugal of RareNinja. Wear these inventive jeans with a casual cotton tank or a sultry silk top. Either way these designs can hop from the beach to the dance floor. No sweat. 42
'FBUVSJOH
"/(&- '6."("--* AngelFumagalli’s exclusive line of Brazilian-cut bikinis offers you access to the hottest trends that many celebrities are wearing from the coasts of California to Florida.
43
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AngelFumagalli’s exclusive line of Brazilian-cut bikinis offers you access to the hottest trends that many celebrities are wearing from the coasts of California to Florida.
44
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With bright colors and fabrics that move with you, UpVibe designs keep you comfortable and looking sexy.
45
CHAMELION MARKETING
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When you’re ready to take a trip ‘out of the box’ and into custom clothing with eccentric flair, kick it up with designs by Caroline Portugal of RareNinja.
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Hot Looks! angelfumagalli.com upvibe.com rareninja.com 47
8PNFOmT 5SJ 'JUOFTT .0$$ 4QSJOH $MBTTJD Photos by Ed Johnston/Split-Vision Photography
1st TONIA D’ANNA
2nd CAROLINE PORTUGAL
3rd AMY PIERCE
4th ADRIANE KULVINSKAS
Ushering in its ninth season, over 50 remarkable women and men swept through the Women’s Tri-Fitness (WTF) and the Men’s Obstacle Course Challenge (MOCC) this May in Tampa, FL. Ranging in age from 14 to 57 (average age: 33) – all those involved faced this dual-fitness challenge with equal enthusiasm. While newcomers basked in the triumph of completing the course for the first time, experienced competitors vied for besting their previous year’s score. Athletes scale a 10-foot wall, 15-foot cargo net, incline/decline monkey bars, and more demanding obstacles spanning over 160 yards in the timed obstacle event. The fitness skills segment includes a bench press, shuttle run and box jumps. The Spring Classic precedes the 2006 WTF/MOCC World Challenge held in Las Vegas, July 7-9 where over 200 women from around the world will compete. 48
5th - sharon rasponi
6th - lisa marie garcia
photo by dick smith 9th - kimberly stroup
10th - kristy goldsholle
7th - jamie cronenberger
8th - mandy magnuson
photo by dick smith 11th - parry mitchell
12th - brittany garcia
photo by marianne johnston 13th - melissa lake
14th - paula jager
15th - nadine russo
16th - tina durkin 49
photo by dick smith
photo by dick smith 17th theresa winterhalter
photo by dick smith
18th ida allen
19th joanna lewis
20th mylin prieto
8PNFOmT 5SJ 'JUOFTT .0$$ 4QSJOH $MBTTJD 1st IDA ALLEN
2nd CAROLINE PORTUGAL
50
3rd TINA DURKIN
4th KIMbERLY STROUP
5PQ 1MBDFNFOUT q 0WFSBMM dual Fitness overall (obstacle Course & skills) 1. Caroline Portugal, Florida 2. Sharon Rasponi, Florida 3. Amy Pierce, Florida 4. Kimberly Stroup, Kansas 5. Kristi Goldsholle, Florida Fitness skills 1. Ida Allen, M.D, Wisconsin 2. Caroline Portugal, Florida 3. Tina Durkin, Ohio 4. Kimberly Stroup, Kansas 5. Sharon Rasponi, Florida obstacle Course 1. Tonia D’Anna 2. Caroline Portugal 3. Amy Pierce 4. Adriane Kulvinskas 5. Sharon Rasponi
time 52.11 52.44 53.06 55.5 55.88
mens dual Fitness willie thomas
%VBM 'JUOFTT teen 18-24 short 25-29 short 25-29 tall 30-34 short 30-34 tall
5st ShARON RASPONI
Brittany Garcia Nadine Russo Tina Durkin Kristi Goldsholle Caroline Portugal Sharon Rasponi
6th KRISTI GOLDShOLLE
35-39 short 35-39 tall 40 short 40 tall 50 tall mens
Lorrie Belcher Melissa Lake Paula Jager Lisa Marie Garcia Shelly Witkin Willie Thomas
7th LORRIE bELChER
8th MIMI zUMwALT
51
W
What’s the best way to get away from it all and enjoy an extraordinary escape from everyday life? Beaches represent the number one recreation destination for many Americans. Not only are these sandy playgrounds relaxing, they also make a fantastic place to exercise. The sand definitely increases the intensity of the workout, but the sea water makes the cooldown so pleasurable afterwards… Come join Women’s TriFitness athletes Adriane Kulvinskas, Amy Pierce and Jennifer Rosen; share their excitement as they sweat it out at Ft. DeSoto Park on the Florida west coast.
Fun in the Sun Beach Workout By Al Rosen | Photos by Ed Johnston Models are Adriane Kulvinskas, Amy Pierce, Jennifer Rosen
B
Beach Workout Place two cones about 50 yards apart. Begin at one cone and complete each set, then sprint to the next cone. 20 lunges, 20 push ups, 20 crunches, 20 mountain climbs and sprint. 19 squats, 19 triceps presses, 19 reverse crunches, 19 mountain climbs and sprint. 18 lunges, 18 push ups, 18 v-ups, 18 mountain climbs and sprint. 17 squats, 17 triceps presses, 17 crunches, 17 mountain climbs and sprint. 16 lunges, 16 push ups, 16 reverse crunches, 16 mountain climbs and sprint. 15 squats, 15 triceps presses, 15 v-ups, 15 mountain climbs and sprint. 14 lunges, 14 push ups, 14 crunches, 14 mountain climbs and sprint. 13 squats, 13 triceps presses, 13 reverse crunches, 13 mountain climbs and sprint. 12 lunges, 12 push ups, 12 v-ups, 12 mountain climbs and sprint.
52
11 squats, 11 triceps presses, 11 crunches, 11 mountain climbs and sprint.
53
LidiaConti-Bodywear.com
Fitness wear - Custom Suits - Shoes Routine Suits - Workout Clothing - Swimwear
GO TO www.burnoutbooks.com for a FREE Copy ($19.95 value)! Just cover s/h at $7.95 For 2+ copies go to WWW.BURNOUTBULKORDERS.COM
Photos by Ed Johnston
Tricep Press
E
Exercise Intensity Advanced athletes will
average walk
athlete back
Finish
they finish sprinting. The
Start
do the next set as soon as
V-Up
should
after
the
sprints. Beginners need
one to two minute rest
Finish
Start
to keep walking and take
Squats
Alternating Lunges
Sprints
Mountain Climbs
after each sprint. If any athlete
becomes
tired
on push ups and triceps presses, drop down to the knees and keep on going! If anyone gets worn out on the v-ups, do crunches for the remaining reps.
Cooling Off
Crunches
Reverse Crunches
55
MOREFORTHECORE
By Marianne Colon Photos by Rick Schaff
56
1
2
SIDE-TWIST STEP OVER Side-twist step over: Sit on the floor and lean back so that you are in a V-position. Place a dumbbell at your feet and hold on to a medicine ball at the side of your waist for added resistance. Move the medicine ball to one side and place your feet on the opposite side of the dumbbell. Lift your feet and move the medicine ball to the opposite side for one repetition. Make sure you lift your feet off the ground each time you move the medicine ball to the opposite side of your waist. Make sure to your keep your abs tight and DO NOT arch your back. LEVEL BEGINNER INTERMEDIATE ADVANCED
SETS 2 3 3
1
REPS 6-10 12-15 Perform for 30-45 seconds
2
REST IN BETWEEN SETS 30 seconds 1 minute 2 minutes
STRAIGHT ARM PLANK WITH KICK THRU
Straight arm plank with kick thru: Start in a push-up position on the floor. Take your right leg and kick it under your body while lifting your left arm and moving it to a two-position stance to one side. Repeat on the opposite side. Make sure to keep your balance and keep your kick thru leg off the floor to work the core for balance.
LEVEL BEGINNER INTERMEDIATE ADVANCED
SETS 2 3 3
1
REPS 5 per side 10-15 per side Perform with 30 seconds
REST IN BETWEEN SETS 30 seconds 1 minute 2 minutes
2
SUPERMANS Supermans: Lie on the floor with arms and legs extended off the ground. Keep your neck and spine neutral and look slightly ahead. Raise your upper body in a slow and controlled movement without touching the floor. Keep your legs off the floor and hold them still. Make sure to squeeze your lower back and glutes. Remember to do these “supermans” after every ab workout to ensure a strong core.
LEVEL BEGINNER INTERMEDIATE ADVANCED
SETS 2 3 3
REPS 10-12 15-20 Perform for 30 seconds
REST IN BETWEEN SETS 30 seconds 1 minute 2 minutes
57
Kimberley Stotmore in Orange County, California
WTF
athlete, trainer and judge
PVC Hurdles are www.KimberleyMore.com weekly livecheap journal & convenient
1
3
2
PLANK SLIDE TWIST
Plank slide twist: Start in a plank position with elbows flexed, abs tight and make sure that your lower back is not arched. Place your feet on a towel or paper plate on the hard floor. Slightly twist your torso and bring your knees towards the right shoulder and back to plank position for one repetition. Repeat on the left side.
LEVEL BEGINNER INTERMEDIATE ADVANCED
SETS 2 3 3
REPS 5-10 12-15 Perform for 30-45 seconds
REST IN BETWEEN SETS 30 seconds 1 minute 2 minutes
PLANK SLIDE TUCK
Plank slide tuck: Start in a plank position with elbows flexed, abs tight and make sure that your lower back is not arched. Place your feet on a towel or paper plate, contract your abs, pulling your feet towards your chest and back to the plank position for one repetition. LEVEL BEGINNER INTERMEDIATE ADVANCED
SETS 2 3 3
1
REPS 5-10 12-15 Perform for 30-45 seconds
REST IN BETWEEN SETS 30 seconds 1 minute 2 minutes
OVERHEAD REACH
2
Overhead reach: Lie down flat on the floor with your arms extended overhead holding a dumbbell in both hands. Keep your abs tight and lower back pressed to the floor. Lift your upper body towards a sitting position and reach up over your head, while seated, for a complete repetition. SETS
REPS
SUGGESTED WEIGHT
REST IN BETWEEN SETS
BEGINNER
LEVEL
2
10
2-3 lbs
1 minute
INTERMEDIATE
3
12-15
5-6 lbs
1 minute
ADVANCED
3
Perform for 8-10 lbs 30-45 seconds
2 minutes
HANGING KNEE TUCK
Hanging knee tuck: Always bring both knees to chest (full range) slowly utilizing your hip flexors. Remember to contract your abs for stability and try not to swing during the movement. LEVEL
BEGINNER
SETS
REPS
2
5-10
REST IN BETWEEN SETS 1 minute
INTERMEDIATE
3
12-15
1 minute
ADVANCED
3
Perform for 30-45 seconds
2 minutes
59
(FU 3FBEZ UP #BSF :PVS #JLJOJ -FHT By Laura Leder | Photos By: Ed Johnston/Split-Vision Photography | Fitness Model: Monique Cruz
$BCMF -FH #BDL ,JDLT
When summer strikes, most of us want to hide beneath a sarong instead of baring it all in a bikini (especially at the beginning of the season). Well, get ready to kiss those fears goodbye. This workout, created by fitness expert Al Rosen, tames your biggest trouble zones through a series of high reps and low weights to make your legs look long and lean. Results: sculpting your bottom half will give you a beach-ready, bikini body, plus an extra edge as you display your hard work at the Women’s Tri-Fitness Grace and Physique event! • Maintain strict lifting form – lower the weight if you lose proper form • Use a low enough weight to feel the “burn” in your muscles, but high enough reps to maintain your form • Follow the workout consistently for at least four weeks to see results • Alternate between different machines or vary weight load to prevent your muscles from adapting • As always, keep your diet clean to complement your hard work!
$BCMF -FH 4JEF ,JDLT
Beginner – Perform one set of each exercise – 15 repetitions Intermediate – Perform two sets of each exercise - 15 repetitions Advance – Perform three sets of each exercise (can superset or giant set) 15-20 repetitions Stretch before working legs and perform cardio (5 minutes)!
-FH 1SFTT
Workout 1 Squats Smith Machine or Dumbells Elevated Lunge Reverse Curl Machine Leg Extention Calf Raise
Workout 2 Squats Smith Machine or Dumbells Deadlifts Cable Back Kick Cable Side Kick Calf Raise
Workout 3 Step Ups Elevated Lunge Leg Press Leg Extention Calf Raise * Super set – Choosing two exercises and doing consecutively without a rest. * Giant set – Performing all the exercises in the circuit without a rest.
60
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61
bilateral low row | start
62
lat sPreaD blast tHat baCK
By Mimi Zumwalt, M.D. | Photography by Tim Rickman | Location is at Reaction Fitness, Lubbock, Texas
The large latissimus dorsi muscle, aka “the lats”, spans almost the entire back portion of the body, overlying the shoulder blade (scapula), spine and ribcage. This broad muscle originates from the top of the pelvis, from several of the lower vertebrae and from a few of the ribs. Its tendon attaches to the upper humerus or arm bone. The lats aesthetically speaking, especially if well developed, provide a V-shaped sweep towards the abdomen to make the waistline appear slimmer – a look most of us tend to want to achieve.
Since the lats plays such an important role in different activities of daily living, it’s up to you to train it hard and keep it strong so this muscle serves you well in your daily tasks. In terms of athletic activities, the latissimus is the key or prime mover involved in scaling the vertical wall, overcoming the set of monkey bars and climbing up the cargo net. Need I say more? So why don’t you hit the gym and attack that big, bad back muscle! Spread out those lats so you can fly through the WTF obstacle course with speed in style!
This musculotendinous* unit moves or adducts the arm down and behind the body toward the midline; as though you’re reaching for an object in your back pocket. It also works in pulling things from the front closer to the body or bringing something from above the head down, for instance, when you’re doing a routine function such as getting dressed.
Stick with light to moderate weights and high repetitions – choose four exercises (two upper- and two lower-back exercises) and slowly increase the weight after you can accomplish 15-20 repetitions.
bilateral low row | finisH
Pull uP | start
Pull uP | finisH
unilateral PullDown
63
West Texas Businesses support the WTF
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64
one arm rows | start
one arm rows | finisH
wiDe GriP PullDown
unilateral low row
uPPer-baCK eXerCises
lower-baCK eXerCises
Home worKout witH a Dumbbell
Pull-ups, lat pulldowns, Hammer Strength unilateral and bilateral pulldowns.
One-arm dumbbell rows, seated cable rows, Hammer Strength unilateral and bilateral rows.
Do 10 reps of dumbbell rows with your right arm then 10 reps with the left; do nine reps with right and nine with left; continue down to one rep with each arm (10 sets total per arm). • Relating to both muscle and tendon.
bilateral PullDowns
since the lats plays such an important role in different activities of daily
“
“
seateD Cable rows
living, it’s up to you to train it hard
65
“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
1.800.321.6975 • www.power-systems.com
Visit us at www.faremon.com Or call toll-free 1.800.807.2728
Wholesale inquiries please contact 1.877.441.0041 x.164 or dkhan@faremon.com
Power Plyometrics
With Power Vest & Shorts
68
Plyometrics will improve your speed, balance and muscular power because it uses explosive movements, like moving quickly from a dead stop to acceleration – in any direction and at any speed. You or any athlete may attempt this workout without the weighted vest and shorts. If you’re an advanced athlete, the vest and shorts will provide unparalleled resistance as it will increase your body weight during training*.
Double Leg Tuck Jumps
By Al Rosen Photos By Ed Johnston/Split-vision photography Fitness Models: Mandy Magnuson & Deborah Sizemore
The obstacle course on the Women’s Tri-Fitness and Men’s Obstacle Course Challenge is 160 yards and combines upper body strength, agility, speed and acceleration. During this workout, you will cover 150 yards.
Warm Ups General stretch: 10 minutes Run stadium stairs if available, otherwise do scissor lunges in place.
Power Plyometrics Workout Place two cones 15 yards apart on a grassy field.
Power Skip Down
Form running: high knees, heal kicks, power skips, strides (two sets each for 15 yards)
Rest for two to three minutes and repeat two more times.
Lunge Walk
Power skip down Bear crawl back Power skip down Crab walk back Double leg tuck jumps down Lunge walk back Shuffle down Sprint back Shuffle down (facing opposite direction) Sprint back
Visit www.power-systems.com to purchase your vest and shorts. Bear Crawl
Shuffle
Crab Walk
69
F
Fit and fabulous, these forty-something ladies know their way around dumbbells and barbells – and they’re armed to prove it. This upper body workout is a sure shot you too can have well-defined arms, no matter how young you are! For the exercises that follow, fitness expert, Al Rosen, recommends completing each exercise with 10 to 15 reps per set for beginners and 15 to 20 for intermediate/ advanced. Use strict form so your muscles, not momentum, move the weight – in other words, don’t gun it! Pausing at the top of each rep and fully contracting the muscle before lowering the weight will also give your muscles the maximum benefit. Biceps exercises 1. Cable curls 2. Cable hammer curls 3. Lying cable curls 4. Double biceps cable curls 5. Curl machine 6. Seated dumbbell curls 7. Hammer curls 8. Concentration curls
Forty Years and Armed Written by: Laura Leder Photos by Al Rosen Fitness Models: (standing) Anne Groff, Lisa Marie Garcia; (kneeling) Patty Mitchell, Theresa Wiinterhalter
Triceps exercises 1. Pressdown 2. Pressout 3. Reverse grip pressdown 4. Lying cable french press 5. One arm extension 6. Triceps dips 7. Kickbacks 8. Skull crushes Beginners Choose 2 biceps and 2 triceps exercises – Perform 1 set of 10-15 repetitions. Intermediate Choose 2 biceps and 2 triceps exercises – Perform 2 sets of 15-20 repetitions. Advance Choose 3 biceps and 3 triceps exercises – Perform 3 sets of 15-20 repetitions.
Cable Hammer Curls
Lying Cable Curls | Start
Lying Cable Curls | Finish
Hammer Curls | Start
Hammer Curls | Finish
Seated Dumbbell Curls
Concentration Curls
Biceps Exercises
Cable Curls
This upper body workout is a sure shot you too can have well-defined arms, no matter how young you are!
Curl Machine | Start
Curl Machine | Finish
Double Biceps Cable Curls
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Pressdown | Finish
Press-Out
Reverse Grip Pressdown
Lying Cable French Press
One Arm Dumbbell Extension Start
One Arm Dumbbell Extension Finish
Tricep Dips
Triceps Exercises
Pressdown | Start
Fit and fabulous, these forty-something ladies know their way around dumbbells and barbells
Kickbacks
Skull Crushers 73
FITNESS SKILLS
By Al Rosen | Photos By Ed Johnston/Split-vision photography Fitness models: Caroline Portugal, Jacquelyn Rosen, Paula Jager
74
The Women’s Tri-Fitness (WTF) and Men’s Obstacle Course Challenge (MOCC) fitness skills consist of three events: Box Jumps, Bench Press, and Shuttle Run.
BOX JUMPS
Box Jumps • The box is 20 inches high and a shock absorbent 1 ½ inch cheer floor is positioned underneath; making the jump18 ½ inches high. • Fifty repetitions must be completed. • All athletes (under 45 years of age) must execute 20 two-footed jumps before resorting to one-footed step ups. A one second penalty is imposed for each non jump for a maximum of twenty seconds. • Both feet must land simultaneously on the top of the box; hands cannot touch box; body must leave the ground. • The whole foot DOES NOT have to land on the box; however, your foot must land at least two inches from the outer edge of the box. • Scoring formula: 200 minus (time) divided by 16.25 = score. A perfect score is 37.5 seconds. Helpful Hints • Keep chest over the box. • Fall off the edge of the box rather than jumping off to stay closer and to keep your momentum. • Develop a rhythm in sync with your arms. • Do not practice on hard surfaces; at least use a panel mat or springy surface. Do not practice more than twice a week. • Without a box – practice tuck jumps at the beach, on grass, or in a high jump pit. (Jumping with a weighted rope is also a great exercise!) • Concentrate on keeping your knees pointed forward while landing.
BENCH PRESS
Bench Press • Women must bench press 60% of their bodyweight while men press 80%. • Weight is rounded off to the nearest five pounds. Example: 135 lb woman minus 60% equals 81 lb; or an 80 lb bench press). • Padded bar must touch chest and arms must fully extend (elbows locked out). • Scoring starts at 5.0 with each repetition counting as one tenth. Example: 23 repetitions times .10 equals 2.3, plus 5.0 equals 7.3 as final score. • A perfect score is 50 repetitions (10 points). Helpful Hints • Develop muscular endurance by performing the following exercises: 1) Dips 2) Pushups 3) Close Grip Bench Presses 4) Dumb Bell Presses • Train bench presses with five pounds more than your competition weight. • Maintain good form! 75
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SHUTTLE RUN
Shuttle Run • Ten bean bags (approximately 4” x 5”) are placed twenty feet away from a riser on a cheer floor (shock absorbent running surface). • The athlete must step within five feet of riser before releasing the bean bag. • If a bean bag misses the riser, the athlete must attempt to replace it during the following shuttle. • If the last (tenth) bean bag misses the riser, a two second penalty is imposed. • Scoring formula: 200 minus (time) divided by 17 equals the score. Helpful Hints • Sprint straight, low and aggressively. • Look at the bean bag in your grabbing hand and look to where you’ll place it in the riser. Use your opposite hand to steady yourself and prevent slipping, plus it will be closer to the grabbing hand when you switch the bag. • Switch bag to opposite hand upon pickup and use a crossover step. • Aim for sprinting the distance in three strides. • Avoid elevating your trail leg upon picking up and placing down the bean bags; remember, what comes up must come down (that’s time wasted)! • On each crossover step, thrust forward and step explosively. • Practice reaction drills and staying low (shuffle drills in squat position are excellent).
The Women’s Tri-Fitness (WTF) and Men’s Obstacle Course Challenge (MOCC) fitness skills consist of three events: Box Jumps, Bench Press, and Shuttle Run.
WTF Magazine is hiring! WTF Magazine is looking for motivated, sales representatives to sell advertising to local and national businesses. With high commissions, you have a six-figure potential salary. In print: We currently serve the Tampa, Ft. Lauderdale, Lubbock, Dallas and Kansas City, Atlanta, Sacramento, Boston, Las Vegas, San Diego, and Western Mass. areas. We are rapidly expanding our sales and distribution areas. On the Web: We are now Worldwide with our FREE Online edition of the magazine. Advertisers love seeing links go to their business from the online issue. Video Broadcasts: We are developing a weekly video broadcast that offers advertisers a unique opportunity to be in front of an audience of 100,000 or more. Contact Al Rosen for more information. trifitman@aol.com (813)263-6133 77
Yoga
Rise & Shine With The By “The Yoga-Doc” Craig Aaron, DC, CCEP | Model: Jennifer Aaron | Photography by Jill Wilmore
What do you use as a quick pick-me-up each morning ... coffee, tea, orange juice, fat burners? What about yoga?
the spine and knock the rust off those old hinges that have a tendency to “gunk up” after a good night’s sleep. My co-author of Yoga for Regular Guys – three
Centuries ago, yogis devised Hatha Yoga to blend
time
world-cham-
a perfect union between body, mind and spirit.
pion wrestler, Dia-
Today, yoga is used in physical fitness programs
mond Dallas Page
to increase strength, flexibility, cardiovascular
– and I have taken
endurance, muscle tone, balance and mental fo-
the three traditional
cus. Yoga calms, cleanses and detoxifies the body
styles of Sun Salu-
while assisting in normalizing one’s posture and
tation and melted
maximizing lung capacity. I’ve trained amateur
them into one very
and professional athletes in such diverse sports
effective sequence. I
as football, baseball, basketball, golf, tennis, la-
recommend them to
crosse, kayaking, martial arts, mountain-bike rac-
all my athletes as a
ing, track and professional wrestling.
pre-game warm-up and I highly recom-
Most complete yoga “workouts” take anywhere
mend them to you
from 60-120 minutes, but you’ll reap the benefits
as a great way to start your day!
(1)
in as few as 15-20 minutes. Although traditional
78
Sun Salutations typically begin a yoga warm-up
Initially, try to perform three to five complete
sequence, they can be a complete workout by
Sun Salutations each morning, and gradually
themselves. Combined with rhythmic breath-
work your way up to fifteen complete sequences.
ing and serpentine movements; each area of the
Pay careful attention to the breathing instructions
body contracts, expands, stretches and results in
for each movement as you flow from posture to
strengthening. Sun Salutations are designed to
posture. It will give you maximum benefit and an
raise the heart rate while they heat up and loosen
awakening unlike caffeine – so put down that cof-
every joint and muscle in the body. They awaken
fee cup and let’s get to work!
Yoga Sun Salutation (1) TOUCHDOWN: Inhale and reach up into Touchdown. (2) FORWARD BEND: Exhale as you fold forward. (3) BARBACK: Inhale, bend your knees, slide
Dr. Craig S. Aaron, “The Yoga-Doc,” is a Certified Yoga Instructor, Sports Chiropractor, an
(2)
your hands up to your knees, and lift your head
(3)
Applied Kinesiologist and Certified Chiropractic Extremity Practitioner. He is the flexibility
as you roll your shoulders back. Slide your heels
consultant to the Georgia Tech Athletic Depart-
out a bit and feel your hips open.
ment and has cared for and/or trained numerous
(4) PUSH-UP POSITION: Lower your hands to the mat, and step or jump back into a push-up position.
professional and amateur athletes of all kinds. The Yoga-Doc created the yoga training video,
(5) LOWER DOWN: Lower your body down
“Dr. Craig Aaron’s Extreme Yoga for the War-
slowly 3…2…1. while you squeeze your
rior Athlete,” and co-authored the book and
elbows in towards your ribs, making sure that
DVD series, Yoga for Regular Guys, with World
your shoulders don’t dip below your elbows.
Heavyweight Wrestling Champion, Diamond
Now hover there, if possible, and hold 3...2...1.
Dallas Page, available on www.yoga-doc.com
a h C
n o i p m m o c . ing
Extreme Yoga Training Video
Functional Athletic Training for Peak Performance
t
s o H Web
Video
Design
Hosting Supporting Women’s Tri-Fitness WebHosting, Design, Publishing and Video Production services for the past 8 years a Championbiz.com Company
Available Now! The perfect flexibility training video for obstacle course and fitness competitors! Available at Aaron Chropractic Center and http://www.yoga-doc.com.
http://yoga-doc.com
Then fully exhale and lower yourself to the mat.
(4)
(8)
(6) COBRA: Inhale and lengthen into Cobra by pressing your palms into the floor, lifting your chest, and rolling your shoulders back. (7) DOWN DOG: Exhale and push back into Down dog by lifting your hips and pushing your chest back toward your feet while you take two small steps forward. Take one deep inhalation. (8) LEAP AND POUNCE: Exhale as you step
(5)
or jump with both of your feet right behind your hands, keeping your knees bent.
(9)
(9) BARBACK: Inhale, slide your hands up to your knees, flatten your back, and press your heels out slightly.
(5)
(10) CATCHER’S POSITION: Exhale, drop and squat. See if you can keep your heels flat on
(6)
the floor, and pull your knees toward each other. (11) THUNDERBOLT: Inhale as you lift your butt, chest, shoulders, and arms skyward while you squeeze your knees a little closer. Now look up at your hands, and pretend you’re sitting in a chair.
(10)
(12) FORWARD BEND: Exhale, straighten your legs, and hang forward. (13) DIAMOND CUTTER: Inhale, and come
(7)
on up with a flat back and arms wide. Tighten your belly and reach your arms to the sky, making the Diamond Cutter Sign while arching back. (14) MOUNTAIN POSITION: Exhale and push your arms out wide as you slowly lower your hands to your sides.
(11)
(12)
(8)
(9)
(13)
(14)
(11)
(12)
81
StudioTurnCardio It On - Burn It Up!
By Mimi Zumwalt, M.D. | Photos by Rick Schaff | Model: Jenny Chen-Edwards
Whether you’re seeking to train for an upcoming competition or just need to let off some “steam” after a tiring, trying day, cardiovascular exercise could be the missing ingredient in your healthy life recipe. In fact, cardio may be exactly what you want to do to “jump start” your morning if you’re an early bird. Not only is cardiovascular training beneficial for your heart muscle, it is also extremely helpful in weight management. Aerobic training will also raise your energy level, allowing you to function better with your daily activities. Other positive effects of any aerobic workout, i.e. performing a physical activity at moderate intensity for a prolonged period (at least 15 minutes or longer), include lowering the “bad” cholesterol and raising the “good” lipids in your blood. This benefits your heart by protecting you from increased risk of cardiac disease. To an extent, aerobic
training can help control high blood pressure, along with counteracting a certain type of diabetes, which at times may lower the drug dosage or even removing the need for medications. What other reasons would prompt you to “jump” on a cardio machine at the gym? Well, for one, intense cardiovascular exercise helps to keep your metabolic rate up for more than 10 hours after working out, burning off more calories even after you’ve stopped the activity! Not only that, over time you can shed that unwanted layer of adipose tissue. But to succeed you really have to crank it up and keep it going since it takes burning up to 3500 calories to get rid of one pound of fat! So, besides altering the status of certain medical profiles and changing your body composition in a positive manner, regular cardio
training will also alter your psyche by lifting your mood. Cardio helps to release natural endorphins (pain killers) in the blood, relieving mental stress and enhancing feelings of well-being. Remember that the “magical” effects of endurance exercise can be sustained only if you engage yourself in a prolonged maintenance training program. Personally, I cardio train quite religiously and up to five days a week so I can consume more “normal” foods, while maintaining my physique. This prevents going on a “crash diet” or going into starvation mode, slimming down too much or too fast in preparation for a show. If you cheat while you eat then you better hop on those machines and “step on it” until sweat is pouring down your face and dripping off your body!
Stair Stepper
Treadmill 82
Aerobic training will also raise your energy level, allowing you to function better
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84
Studio Cardio OK, let’s recap. In order to bring on sustained, positive effects to your body, you must: • Train three to five days per week. • Exercise for at least 30–45 minutes at a moderate intensity. • Alternate between two or three different cardio machines to stimulate different muscles. • Set realistic goals. Cardiovascular training is definitely an essential part of any workout program – whether it is losing weight/changing your body composition or actually engaging in preparation for your next WTF competition!
Cardiovascular training is definitely an essential part of any workout program!
Life Fitness Elliptical
Precor Elliptical
Stationary Bike
85
How To Prepare For A Photo Shoot A great picture makes us feel phenomenal, while a so-so picture makes us feel … well, not so hot. And since you don’t want to end up with a gorgeous physique, a stunning smile and indelible sock marks on your ankles, there are a few easy things that you can do to help make the results of your photo shoot simply STELLAR! By Stephanie LaVigne Photos By: Ed Johnston/Split-Vision Photography
S
Some things should be fairly obvious, like making sure that your hair color is even. Unless your shoot includes hair and make-up services, you should arrive with your hair and make-up already done. Natural appearing make-up is better. This usually means that less is more; don’t overdo it. Similarly, if you tan, do so evenly, and avoid getting sunburned. If you use artificial tanners, be careful that you don’t end up with dark colored elbows, knees and orange colored palms. They will not photograph well. And while we’re at it, don’t forget about your precious hands and feet. Whether you do it yourself, or splurge for someone else to do it, get a manicure and pedicure. A neutral color or French manicure is a safe and classic option. Finally, sleep, relax, and unwind. Get as much sleep as you can during the week leading up to your shoot. Don’t let baggy eyes and dark circles destroy all your hard work. Listed below are some not so obvious pointers.
Fun Pre-Planning • Look through magazines and pull out photos that catch your attention. This can be great reference for the day of the shoot, for both your photographer and yourself. • Practice posing at home in the mirror. Try different poses, even if you think they may not work. The more time you spend figuring out what angles look best, and what facial expressions really capture your essence, the more natural and consistent you will be on the day of the shoot. Also, practicing various smiles (ecstatic, provocative or alluring, mouth open, lips together, not squinting, etc.) will help you easily feel what you are doing when it’s “go” time. • When choosing outfits that you would like to be photographed in, consider how long you have. For example, a one-hour shoot will allow for three to four wardrobe changes max. Bring options, but decide on them beforehand so that all your time isn’t wasted in the changing room. Keep in mind that colors too close to your skin tone usually tend to wash you out. Similarly, interesting necklines or straps can add different dimensions. • Bring props. Hats, glasses, recreational gear, dumbbells, colorful towels, anything you can thing of. Props give you more options, give you something to play with, and can add a great deal to a picture.
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• Bring a few pieces of jewelry and take some shots with, some without. A piece of sparkle or extra color here and there can spice up a picture, but in general, too much will detract from the main event…YOU. • Bring your favorite music! I cannot stress enough what a difference it is to have music that you enjoy on while you primp and pose. Pack a couple of your favorite CD’s or make a mix CD on iTunes. Get those songs stuck in your head and dance along as the camera snaps away.
The Day of Be on time! Bring water Do not chew gum Use clear deodorant Consider using drops to clear your eyes Be very careful with the use of baby powder. The camera will see it in places where you can’t.
You should arrive at your shoot with a relaxed, excited outlook, and ready to have fun. If you get nervous, remind yourself that this is meant to be a positive experience. The camera will capture your comfort and confidence (or lack thereof). Be daring and make suggestions. The photographer is glad to be there and wants to get the absolute best pictures of you. Everyone there has the same mission, to show how great you are. So let loose, show your personality and have a good time!
About the Author Stephanie LaVigne is a Freelance writer and photographer who divides her time between New York City and South Florida. She is proud to be part of the Split-Vision Photography family. She can be reached at Ste.La@att.net. 87
run for fun while young lifelong fitness In the animal kingdom, the process of making an impression on the mind, or “imprinting,” occurs at a very young age. In fact, the earlier this occurs in humans, the longer lasting the imprint. How soon is too soon to impress on your children the importance of a healthy lifestyle? I would dare to say that as long as they can walk and talk, they may as well learn to have fun while they run. Sure, children love to chase each other in the playground, but shouldn’t we, as responsible parents, direct and channel that youthful energy into fitness too? Some of you may disagree with me, but learning is done best by doing instead of just watching. In other words, although we must set an excellent example for our children – eating right and exercising regularly – we must also let them participate. This means doing what we do. And hopefully they’ll carry these good habits forward into adulthood. Starting strong while they’re young will only make them more powerful and capable later in life!
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by Mimi Zumwalt, M.D.
As far as nutrition goes – how can we involve our kids? Obviously we can’t control what goes on in school, but at home we can certainly make an impact. Of course we don’t want to deny them of all junk food, so if indeed they have been good; occasionally rewarding them with some goodies is OK. Otherwise, try to make healthful meals, be sparing when it comes to fats, and include all four food groups: • Whole Grains: complex carbohydrates such as rice, pasta, breads • Lean Meats and Legumes: chicken, fish, and good cuts of red meat; beans, nuts and eggs • Fruits/Vegetables: choose different colors for variety • Dairy Products: milk, yogurt and cheese; don’t forget children need lots of calcium/vitamin D to build strong bones After feeding our kids lots of nourishing foods we definitely need to help them burn off some calories, right? What better way to do that than:
• Go for brisk walks in the park – bring the dog too! • Jump on a bike and ride around the neighborhood • Play games in the backyard or take them to a nearby playground • Go for a swim in the lake/ocean or for a dip in the pool • Take them with you to the gym (if they’re old enough) • Jump rope – what boy or girl doesn’t like to do that? • Run bleachers at a local school stadium • Do household chores (on second thought – a little compensation may be needed!) Better yet – why not train with them for the WTF obstacle course? Show your kids that age is mind over matter. If mom can do it, surely they can too! Why wait any longer? Start sprinting, crawling, climbing, jumping, leaping, diving, and showing your children that you can have loads of fun while you run. And they may not even suspect you’re impressing upon them that fitness is a lifelong endeavor!
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THE SECRET TO MY SUCCESS By Lisa Thomas Photos By: Ed Johnston/Split-Vision Photography
90
W
What are the secret ingredients
to my success? Lots of time, dedication and a game plan.
Throughout my accomplishments I have made lots of mistakes in preparation and during competitions. But what I’ve learned from my mistakes I share with my team of athletes – and now with you!
My secret game plan is about training in phases.
M
My secret game plan is about training in phases. I choose my show then I plan out my training schedule a year out – I organize month to month and even week to week before the event. For each phase there is a purpose that builds on the previous phase. This helps me peak in time for my competition and I see continued positive results – it’s also what keeps me on track and workouts interesting. It’s important to have a plan every time you work out. If my body is feeling tired I have back up workouts to keep the training effective and positive. I train at a local track once or twice a week. I focus on hurdles and distance with drills thrown in, for example: run 200mm, then do as many push-ups as you can, rest 3 to 4 minutes, finally run the 400mm as fast as you can. I finish up the workout with sprinting up bleachers (or jogging up) and bear crawls going down, plus abdominals/stretching.
Phase
Timing
Other important workout tips: • Keep a log of all your runs to see if your training is paying off. • Practice your fitness routine twice a week; work on strength moves and flexibility training as well. • Eat a healthy diet year round and lower the portions of food spreading it out to 6 to 8 small meals a day closer to the event. • Do cardio three to four times a week. Eight weeks before a show I add more cardio.
Eat a healthy diet year round and lower the portions of food
A few key notes on my success has to do with people who believe in me and support me, my husband is front and center. I have a supportive family and great team of athletes that push and keep me moving. My sponsors Jim and Matt from Absolute Nutrition help me with supplements and travel expenses. Between mistakes, successes, coaches and fellow athletes I have learned a lot about fitness and life over the years. Thank you, Al Rosen for running a great show – you make a big difference in the fitness industry!
Goal
Training Plan Circuit training: Set up 6 to 15 different exercise stations. Rest 30-90 seconds between stations. Rest one to three minutes between circuits.
Winter
Develop cardio endurance and strength.
Phase Two: (a) Bodybuilding
Early Spring
Creating symmetry and strengthening weaknesses.
Split routine: Day 1: Back, abs, and biceps; Day 2: Chest and triceps; Day 3: Rest; Day 4: Quads, hams, core; Day 5: Shoulders
Phase Two: (b) Maximum Strength
Late Spring
Increase muscular strength and endurance for the obstacle course, fitness routine power moves and fitness skills.
Continue split routine. Add obstacle course and track – weather permitting.
Phase Three: Conversion to Power/Muscular endurance
Summer
Build on the benefits of the previous phases. Get confidence and into competition frame of mind
Fitness skills mixed with lifting and high intensity training (HIT - see additional chart for details)
Phase Four: Maintenance
Summer/Fall
Refine obstacle course skills
Obstacle course: Two times a week, three times a week closer to the competition.
Phase One: Anatomical Adaptation
Example of HIT Workouts Day One: Bench press 60% of your body weight with high repetitions. Follow up with incline or decline push-ups. Include one additional chest exercise and triceps.
Day Two: Alternate between bar squats and box jumps; high intervals consist of box, shuttle, and other dynamic movements. Incorporate lots of single leg movements and balancing exercises.
Day Three: Pull-ups – wide, close, reverse grip, inverted; include a cable rope pull (to help with the wall and cargo net). Back extensions and reverse crunches.
Day Four and Five: Shoulders are set up on two days (this is an area I feel needs extra attention due to prior rotator cuff injuries). Day One (heavy day): Shoulder dumbbell presses followed with handstand push-ups. Side and rear deltoids work: upper cable pulls one arm at a time and sometimes balancing on one leg (this is working on the strength needed for the monkey bars). Between exercises include intervals of jump rope. Day Two (light day): Rehabilitation movements for the rotator cuff region.
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Summer is just around the corner – so what better time to face the sun than to shed those last stubborn pounds of fat? They were great for insulation during the cold weather, but now those unwanted pounds just get in the way and slow you down. Try the following ways to jump start your sound nutrition and fitness program so you can battle the winter “bulge”…
1
To lose weight, eat several smaller meals rather than a few big meals throughout the day – this will keep your metabolism up; otherwise your body will “think” it’s starving and hang on to the fat. Don’t forget to drink plenty of water as well – a gallon a day will do.
2
Choose low-glycemic, complex-carbohydrate foods, such as legumes and brown rice, to help control your body’s insulin release; otherwise your blood sugar levels will spike and crash then you’ll feel fatigued rather than energized.
3 4
Stop eating before you feel completely satiated, since it takes about 20 minutes for your brain to register that your stomach is full. Read food labels carefully, “fat free” or “low fat” doesn’t necessarily mean calorie free … keep the percentage of fat less than 20% per serving.
10tips to shed 92
10 pounds
Mimi Zumwalt, M.D. | Photos By Tig Fong Model: Colleen Park
5 6 7 8 9 10
Remember – you must burn 3500 calories to lose one pound of fat!
Consume enough carbohydrates in your diet for energy; otherwise your body will start breaking down proteins and you’ll lose muscle mass.
Resistance train/weight lift to increase your lean muscle mass, raise your metabolic rate and burn fat more efficiently.
Climb the stairs instead of taking the elevator. Ride the bike for short distances rather than drive your vehicle.
Be heart healthy – do cardiovascular endurance exercise (walking, cycling, jogging) at least 15-30 minutes four to six days a week.
Don’t fixate on the amount of weight lost (no more than one to two pounds per week to be safe). Instead pay attention to how your clothing fits – notice the inches melting away as you “sweat it out”. Since you’ve made up your mind to “beat” your body into submission, you’ll need to stick with your diet and workout plan for at least six weeks before you notice results. DO
You must burn
3500 calories to lose one pound of fat
!
NOT, I repeat, DO NOT give up at any cost! Your body will adapt after a couple of weeks of not exercising so keep the momentum going! Follow your training schedule religiously; however, you may reach a plateau after a few months on the same regimen so change it up periodically. Vary the type of cardio or resistance machine; increase the amount of weights or reps/sets. Switch from free weights to resistance or vice versa. What else can you do to have a beach ready bod? Add abdominal conditioning to your routine – it will flatten that mid-section while strengthening the core muscles that support your back. And enlist the support of a buddy if you lack motivation so you can challenge one another. Plan each workout so it becomes a part of your daily routine. Finally, make regular exercise and sound nutrition life-long habits that you can pass on to your friends and family. Convince them to make a lifestyle change as well – just for the health of it! So what are you waiting for? Beat the big, bad bulge before the summer sun hits you first!
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It’s All In Your Mind!
COMPETITION Diet Demystified By Jenny Ermish Williams
Competition dieting can be as confusing as picking your competition. Knowing what type of foods to choose, how many calories to consume and when to start are all part of the dieting dilemma. You may have heard nutrition is 80% of reaching your fitness goal. Sound like a high percentage? It is! But your nutrient intake determines how much muscle your body can build and retain and how much energy your body can give back. Your nutrition affects your hormones, hunger and appetite, thermic effects and performance. And it can make the difference between first and second place, preventing injury and over-training, or progressing to the next level! 94
Once you’ve decided on your competition, start planning – ideally six months leading up to it.
Months Prior to Event 6 Months
4 Months
2 Months
Goals
Tips
• Build muscle • Lose extra weight • Increase energy (metabolism) to train harder and recover quicker
• This is your “off-season” diet and opportunity to experiment with foods that fuel your body • Create a realistic menu you can stick to • Raise caloric intake to boost your metabolism – it will make your strict “in-season” diet much easier to handle!
• Determine what is and isn’t working with food choices
• Evaluate if strict dieting begins now or can wait a few more weeks • Re-evaluate diet every two weeks – adjust as necessary
• Getting lean and sticking to strict dietary guidelines
• Begin strict dieting –exclude processed foods and empty calories • Eat whole foods and do not eliminate any food groups
Smart Choices A competition diet needs to be consistent and clean. My off-season diet hovers around 2300 calories a day, including six meals, plus bars and shakes as supplemental meals, occasionally adding pasta or crackers for carbs, and a cheat day. My inseason “strict” diet is about 2000 calories a day with six to seven meals including as much real, homemade foods as possible and no cheat day. I recommend finding the foods that make you feel the best and sticking with them. And try to have a little variety in your food selections!
Choose
Avoid
Tips
• Quality protein: egg whites, lean chicken, turkey and white fish (e.g. Cod, Sole, Tilapia, Orange roughy, Tuna, Halibut)
• Anything processed or cured
• Grill, bake, broil your meats
• Whole grains: oatmeal, sweet potatoes, cream of wheat, whole-grain cereals and breads (e.g. Uncle Sam cereal or Ezekial bread) • Fresh veggies – the more color and variety, the better!
• Eliminate sugar, corn syrups, white bread, rice and pasta, and alcohol
• Stick with unprocessed, nutrient-dense carbs rich in fiber, nutrients, and minerals • Eat the majority of your carbs in the first few meals of the day, taper them towards the end of the day
• Oils rich is essential fats such as: flaxseed, extra virgin olive, Coconut, macadamia nut, grapeseed • Other “good” fats: avocados and nuts or nut butters
• Hydrogenated oils and trans fats
• Many competitors feel that to lose fat, they need to eliminate fat. While this may be true about saturated fats, unsaturated fats are very important. 95
The
Sweetest Thing
By Laura Leder Photos By: Al Rosen Models: Anne Groff, Abby Miller, Lois Olney
It makes ho-hum foods taste like heaven, and it supplies necessary fuel to your cells. But for most people, sucrose, a.k.a. “table sugar”, is not the sweetest thing for weight control. Even though “natural” sweeteners like honey, maple syrup, molasses, barley malt, or turbinado sugar may satisfy your sweet tooth; they pack on precious calories and carbs to your diet. Thanks to advances in food technology, you have a myriad of artificial sweeteners to choose from that won’t compromise your dietary goals. Let’s take a closer look at three common sweeteners on the market today on the next page.
AsPARTAME
sucRALOsE
sTEvIA
The skinny: Aspartame is a nutritive sweetener made by joining two amino acids – L-phenylalanine and L-aspartic acid, and a type of alcohol called methanol.
The skinny: sucralose is a food additive manufactured by the chlorination of sucrose.
The skinny: stevia is an extract from a south American shrub.
Where you’ll find it: Nutrasweet®, Equal®
Where you’ll find it: splenda®
Where you’ll find it: Available as a “supplement” in health-food stores. It comes in liquid, powder, or tablet form.
How it tastes: 180-200 times sweeter than sucrose.
How it tastes: 600 times sweeter than sucrose.
How it tastes: 300 times sweeter than sucrose.
How it measures up: Pros: No calories, FDA approved, inexpensive, found in over 6000 food/beverage products. Cons: concerns about long- and short-term health effects and adverse reactions; contains L-phenylalanine which is contraindicated in those hypersensitive to it, not suitable for baking.
How it measures up: Pros: No calories or carbs, FDA approved, inexpensive to moderately priced, can be used in baking, found in over 3500 food/beverage products. Cons: concerns about long-term health risks.
How it measures up: Pros: No calories, appears to be safe in humans, can be used in cooking and baking. Cons: Not yet FDA-approved for use in foods, slight metallic aftertaste, expensive, baking with it can present challenges.
Water Fight:
H2O Vs. Electrolytes By Laura Leder Photos By: Al Rosen Model: Nichole Franklin
98
Which do you choose when the heat is on? It’s summertime and your body is hot – literally – but don’t let the heat knock you out. It’s no contest when your performance is compromised due to an imbalance in your body’s chemistry and you’re dehydrated. Thirst is your body’s signal for you to quench it! As a general rule, when you feel thirsty, you’re already slightly dehydrated. And it’s just plain dangerous when you neglect to replace fluids – even if you don’t feel thirsty. What to drink is largely determined by how long and hard you exercise, the temperature, plus the environment you’re in. Two clear choices for effective fluid replacement are water and electrolytes in the form of a sports drink or a gel. In the fight for hydration, consider which fluid is a win for you with the following weigh-ins: Exercise Duration and Intensity For training and events lasting less than an hour, pick water. For training that goes beyond an hour and with high intensity, sports drinks are the best bet. When you sweat you lose water faster than electrolytes. It’s not crucial to replace the lost minerals during shorter workouts; however, longer workouts can deplete important electrolytes like sodium and chloride (you lose these two the most through sweat). Temperature and Environment If you’re training in heat you’re going to sweat more, so you’ll lose electrolytes faster than during a cold-weather workout. Plan ahead and drink a sports drink or water (at least 20 ounces) one to two hours prior to exercising. Replenish every 15 minutes or so during exercise and for every pound lost (now we’re getting really technical) drink two cups of water after exercise. If you’re not into weighing yourself, just drink enough until your urine is clear.
When in doubt about your hydration needs, especially if you’re training for a high intensity event like Women’s Tri-Fitness, consult a sports nutritionist or your doctor for guidance. Likewise, listen to your body and remember to drink before you’re thirsty!
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Training or competing at a higher altitude, if you’re unaccustomed to it, is a reason to increase your fluid intake. Avoid alcohol and caffeine because they’re dehydrating.
99
sports massage By Laura Leder Photos by Jill Wilmore Models: Sarah Krippner (therapist) & Jennifer Aaron (patient) The benefits of massage are obvious – it reduces stress and tension, decreases muscle recovery time, relieves soreness, and well – it just feels good. Did you also know massage may improve your overall athletic performance? In conjunction with your conditioning program, therapeutic sports massage may help you grasp that extra edge over your competitor. Now, many trainers and qualified therapists recognize the benefits of sports massage and it is becoming an increasingly integral part of many high performance sports regimens. Pete Pfannerstill, PhD/Licensed Massage Therapist (LMT) for UltraSports Massage Therapy in Tampa, FL, works with athletes from the NY Yankees to Olympic hopefuls to competitive, multi-sport athletes. He says, “The successful athlete incorporates massage into their training program. They are able to use their bodies more effectively.” Not only will the athlete typically see greater flexibility and range of motion, but he or she will attain a higher level of consistency. But how is sports massage different from the kind you get at a spa? Contrary to what you may think, it isn’t defined by any particular technique such as, Swedish, neuromuscular or deep tissue. Instead, it focuses on muscle groups and tissues relevant to the particular athlete’s sport, goals, and level of performance. In addition to the individualized focus of sports massage, Glen Kemp, president of the Tampa Bay Chapter of the Florida State Massage Therapy Association (FMSTA), says a “team approach” is frequently the basis to an athlete’s wellness program. In other words, the massage therapist teams up with the doctor, trainer, physical therapist or chiropractor to better complement the athlete’s conditioning. Whether you participate in Women’s Tri-Fitness recreationally or competitively, start seeing improvements in your game by integrating sports massage into your training plan! 100
101
tasty recipes Stuffed Chicken Breast
Protein Quiche
By Angie Lustrick Photography by Judy Adair
By Angie Lustrick Photography by Judy Adair
Ingredients: 2 chicken breast 1 small bag of frozen spinach 1 jar of roasted red peppers (use 1/2 - 1.3 of jar), cut peppers into tiny pieces 1 garlic clove, minced 1/4 of a red onion, finely chopped 2 oz. feta cheese 1 Tbsp + 2 tsp olive oil* 1 Tbsp. Brewer’s yeast
Ingredients: 1 medium red onion (chopped) 4 slices Kraft Fat-free Cheese singles 1 1/2 Cup non-fat milk 1 1/4 Cup egg whites 1/3 Cup protein powder (plain or vanilla) 1/2 TSP baking powder 1/2 TSP oregano leaves (dry) 1/2 TSP basil leaves (dry) Salt and pepper to taste
Directions: 1. Add 1 tbsp olive oil to skillet on medium heat. Add minced garlic glove and onion to oil. Once onion is transparent and garlic is slightly browned, add spinach and cook till spinach is warm. Add peppers and feta cheese. Cook until feta begins to melt. 2. Butterfly raw chicken breasts and place on cookie sheet lined with foil. Scoop spinach mixture and fill up chicken breast cavity. Once filled place cut side face down on foil. 3. Use 1 tsp for each chicken breast to coat top of breast. (This will make chicken a golden brown in oven.) Sprinkle brewer’s yeast on top of breast.
Spice it up with some add ins: *Add Turkey ham or Turkey bacon with bell peppers *Add mushrooms, tomatoes, and spinach
Place chicken breast in oven at 375 till chicken is done about 20 minutes. Serve with vegetables of your choice.
*Note: This is a crustless quiche. Plain quiche (without add ins): Servings in recipe: 5
Nutritional Information: Using 2 - 5 oz. chicken breasts | Makes 2 servings Calories per serving: 445 Protein: 52g Carbs: 6g Fat: 23g Sat. Fat: 7g 48% protein, 47% fat, 5% carbohydrate
Nutritional Information: Calories per serving: 110 calories Protein: 18 g Carbs: 8 g Fat: <1 g 65% protein 29% carbs 6% fat
* To reduce the fat content, use less olive oil.
Directions: 1. Heat oven to 350F. Spray pam in a 9-inch glass pie plate. 2. Place cheese slices to cover bottom of plate. Sprinkle onions on top of cheese. 3. Mix remaining ingredients in food processor (or blender). 4. Pour into pie plate and bake for 40 minutes. 5. Let cool and then slice.
Summertime Greens & Fresh Fruit Salad Tossed with Honey-Dijon Poppy Seed Vinaigrette
Sesame Crusted Tuna with Orange-Marmalade Sauce
By Danielle Nagel, APCA The Fit Gourmet | www.fitandbeyond.com Photos: Top Dog Photography
By Danielle Nagel, APCA The Fit Gourmet | www.fitandbeyond.com Photos: Top Dog Photography
Ingredients: Salad Blend 4 cups mixed greens* 2 tablespoons fresh dill weed, snipped ½ cup strawberries, cut into slices ½ cup cantaloupe, cut into small bite-size pieces ½ cup seedless red grapes, cut in half 2 kiwis, peeled and cut in half slices 2 tablespoons low-fat feta cheese, crumbled 2 tablespoons of sunflower seeds, unsalted Fresh ground pepper to taste
Ingredients: ¼ cup dark sesame seeds ¼ cup white sesame seeds 1 T. flour, whole-wheat ¼ tsp. black pepper ¼ tsp. salt 4 (6-ounce) Bluefin or Ahi Tuna Steaks (approx. 3/4 –inch thick) 1 T. olive oil ½ cup fresh orange juice 1 T. honey 1 T. orange marmalade 1 T. soy sauce, low-sodium 1 tsp. dark sesame oil 1 tsp. fresh ginger, minced 2 garlic cloves 1 T. water 2 tsp. cornstarch ¼ cup scallions, thinly sliced
Salad Dressing ½ cup fresh orange juice ¼ cup red wine vinegar 2 tablespoons Dijon mustard 1 tablespoon extra virgin olive oil 1 tablespoon honey 1 tablespoon poppy seeds 1 teaspoon liquid lecithin**, optional ¼ teaspoon salt 1/8 teaspoon pepper Directions: 1. In a small bowl whisk together orange juice, vinegar, mustard, olive oil, honey, poppy seeds, lecithin and salt & pepper. Chill well. (If pressed for time throw a couple ice cubes in the dressing and shake well for a couple minutes.) 2. Next, in a large bowl toss gently together lettuce mix, dill weed and fresh fruit with ¼ cup salad dressing until coated well. Divide salad among chilled plates and sprinkle each with feta cheese and sunflower seeds. Enjoy! Dressing Tip: This salad dressing also makes a great marinade for turkey or chicken; shelf life lasts up to one week. *Mixed Greens Suggestions: Most grocery stores carry prepackaged assortments of many lettuce blends like: Red & Green Romaine, Red & Green Oak Leaf, Lollo Rosa, Tango, Baby Spinach, Red & Green Chard, Mizuna, Augula, Frisee`, Radicchio. Organic and natural selection foods are always best when possible. **Liquid lecithin is a pure vegetable product in its natural liquid state that is a healthy vegetable substitute for oils in certain recipes.
Directions: 1. On a large plate combine together sesame seeds, flour and pepper. Dredge all sides of tuna steak through sesame seed mixture. Set aside. 2. Heat oil in a large skillet coated over medium-high heat. Add tuna steaks and cook 2-3 minutes on each side or until done to your desire. (While turning fish, be sure to include sides. Simply sear each side for a few seconds while turning). 3. Meanwhile, in a small saucepan, combine orange juice, honey, marmalade, soy sauce, sesame oil, ginger and garlic. Bring to a boil over a medium-high heat. Combine water and cornstarch, stirring with a whisk until smooth. Add cornstarch mixture to pan and cook for approx. 2 minutes stirring frequently until sauce thickens.
103
tasty recipes Peanut Butter Banana Protein Pancakes
Fillet of Sole Smothered in Walnut Sauce
By Amy Perry Photo by Ed Johnston/ Split-Vision Photography
By Jenny Ermish Williams Photo by: John Atherton
Ingredients: 6 egg whites 1 cup uncooked oatmeal 1 cup low fat cottage cheese 1 tsp vanilla extract 1/2 tsp stevia extract
Ingredients: 6-6oz. Sole Fillets Cayenne pepper to taste 1/2 cup dry white wine 1/2 cup chicken broth Sauce: 2 teaspoons grape seed oil 2 teaspoons spelt flour or any whole grain flour dash of white pepper 1/4 cup skim milk 1/4 cup nonfat chicken broth 1/2 cup dry white wine 1/4 cup chopped walnuts
Top With: 1 small banana 1 tb Peanut butter 1/4 cup sugar free syrup Directions: 1. Blend all ingredients together and pour into a small skillet. Cook on medium about 3-4 minutes then flip and cook 1-2 more minutes or until desired color. 2. Than add topping and enjoy. Nutritional Information: Makes 2 Servings Calories approx. 358 for pancake with Banana 41.5 grams protein 38 grams carbohydrate 4.5 grams fat Syrup Topping Peanut Butter with Sugar-free maple 98 calories 4 grams protein 2.5grams carbohydrate 8 grams fat
Directions: 1. Prepare oven to 325 degrees. Lightly spray a shallow baking dish with nonstick cooking spray. Rinse fish. Place fillets in prepared in dish. Sprinkle with cayenne pepper and add wine and broth. Cover with foil and bake for 20 minutes or until fish is tender and flakes easily with a fork. 2. Sauce: heat the oil in a small saucepan over low heat. Add flour and continue heating for one minute. Pour in milk, broth and wine and mix with a whisk until there are no lumps. Heat and stir constantly until mixture thickens. Add walnuts and stir for one more minute. Nutritional Information: Makes 4 to 6 Servings Serving Size: 1 Fillet with sauce Nutritional Breakdown of Fillet of Sole Calories per Fillet: 200 Total Fat: 6 grams Saturated Fat: 1 gram Carbohydrates: 3 grams Protein: 25 grams
104
plastic surgeon selection
Finding One to Fit Your Fancy by Mimi Zumwalt, MD Photos by Eric Brock, MD
Y
You’ve worked out hard to shape your body into what it used to be in your youth, or even better, if you’re fortunate enough to recognize that engaging in regular exercise helps to fight some of the effects of aging while you’re still young, then you’re off to a great start! What now though that you’ve shed those unwanted pounds, turning your fat weight into lean mass, then you suddenly realize that you have also lost a big portion of your physique that distinguishes you as a woman…Yes, I’m talking about the ever waning breasts as a large part of losing adipose tissue while you train your way to physical health. before
after
So the more you pump iron and sweat through cardio sessions, the less tissue you possess over your pectoral muscles and the more masculine your chest looks. Well, you begin to wonder and ponder, should you wear padded bras, stop doing push-ups or break down and go under the knife to restore what has disappeared after years of working out? Once you feel brave enough to decide that feeling
and appearing feminine outweigh the risk of surgery, you need to take time and find a surgeon who suits your needs and desires. Choosing YOUR surgeon means seeking out that one who understands and supports your own personal reason(s) for breast augmentation. Ideally, the plastic surgeon that will be performing your surgery is certified by the American Board of Plastic Surgery and is experienced in this sort of procedure, i.e. she/he is at least a few years out of his/her fellowship or specialty training completion. It matters not whether your surgeon is in private practice, works within a single or multi-specialty group, or teaches at an academic/university setting. Do understand however, if your surgeon practices in conjunction with a medical school, then other physicians/ students will be involved. If you’re uneasy with this then you need to inform your surgeon as such. The important thing is that you feel completely comfortable during the initial consultation with your surgeon which in most cases should be free of charge. I recommend talking to a few different ones to compare options, facilities, and fees. Since breast augmentation is elective cosmetic surgery, your medical insurance most likely will not cover any of the costs. This type of procedure ranges any where from $3,000.00 to $6,000.00. Do not settle for a surgeon who is less expensive if you’re not satisfied with him/her since cheaper doesn’t necessarily mean better. Do seek a surgeon who has previously operated on patients involved with fitness since he/she will comprehend the physical demands entailed. Also try to check out his/her work on others before subjecting yourself to his/her surgical skills.
Some of the questions you may pose to your potential cosmetic surgeon should include: types of implants, saline or silicone or semi-cohesive gel; shapes and sizes; above or below the pectoral muscles; and surgical approachesthrough the navel, the axilla, the nipple, or under the breast fold. The other more significant consideration is how this surgery will affect your ability to nurse should you have babies, and can you still train hard with weights or engage in impact activity. Do NOT let your surgeon talk you into accepting what he/she wants you to receive in terms of breast implants. He/she should present you with several options and allow you to make the final decision. You may ask him/her in their experience what is preferred or recommended but you should still decide what to do on your own after talking things over with your friends/family. In summary, once you decide that breast augmentation is what will enhance your physique and uplift your mental outlook after years of working out and shrinking your chest, finding that surgeon to give you what you want takes more than just looking in the phone book or searching on the internet. Research his/her credentials well, ask him/her pertinent questions about the procedure, and talk to others whom have had this done will help to decrease your level of anxiety, allow you to have more realistic expectations and prepare you for a successful outcome!
The important thing is that you feel completely comfortable
welcome newfaces Photography by Ed Johnston/Split-Vision Photography
106
BRITTANY ADAMO
TAMMY BATES
KELLY DECOLATI
HEATHER FAIRBANKS
VALERIA LEYVA
KRISTINE LONGSHORE
ALMA LADOUCEUR
MANDY MAGNUSON
women’s tri-fitness welcomes newcomers to the spotlight
JENNIFER GLYSSON
MARY BETH GONZALEZ
JANELLE HANEY
ROREY KELLEY JACqUELYN SHANLEY
STEPHANIE ONORATO
BERNADETTE PURPUR
RACHEL REYNOLDS
CHERI SCALZI
107
Don’t Waste Your Money on Personal Training By Chris & Brianne Snook | Photos by Greg Smith
Why would two professional trainers, who have made their living in the fitness business for the last 19 years combined, write an article with this title? The answer is simple and it is not because you shouldn’t hire a fitness coach or personal trainer to help you to reach your goal. Regardless of your current fitnessexperience level, every true champion in life has worked with a coach to guide them towards their desired goal. Working in partnership helps get you through the adversity and temptations to cheat that are bound to surface along the way. This article is to make sure that you understand the true value that a fitness professional can provide you, how to maximize that value and what you (the client) need to do, to help the coach/trainer get you the results you desire in the most cost effective and time efficient manner. Last issue in Women’s Tri-Fitness Magazine, Gretchen Ritter told you how to “Choose a Personal Trainer”, and so this issue we will focus on “Who” you need to be and “How” to allow that chosen trainer to help you get the results for which you are paying them. How to get your money’s worth starts with the quality of information you share with your personal trainer. A good trainer will tell you what they expect from you, so don’t be afraid to tell them what you expect and need from them. Mutual respect is key and understanding scheduling and conflicts; payment procedures, and cancellation policies up front create a smooth accountability structure from the outset. Sharing obstacles that have gotten you off track in the past will help them strategize a solution for you that will work this time around. Up front communication about expectations and commitments will eliminate weeks from you reaching your desired goal because no energy will be wasted on misunderstandings, resentment, or guilt.
108
Treat your trainer with the same respect you would treat a plastic surgeon, CPA, and anyone else who you do business with by leaving your “ideas” at the door. You are paying them for their experience based upon the documented results they have helped others achieve. Your ideas have gotten you your current results, and since those results leave you unsatisfied, trust that the trainer has the information that will work. Follow their lead; after all, you are paying them for it! If you want to diet like Jennifer Aniston or Lindsey Lohan – then start paying them and save your trainer the headache! Make sure you are placed in a program that works with your schedule so that you don’t set yourself up to fail. If you are not a morning person, setting a 5 a.m. workout time isn’t going to turn you into one. Scheduling your time to suit you will eliminate meaningless charges that quickly add up from cancellation fees. If you have six sessions in one month and fail to show up for just two – you can do simple arithmetic and see you are now only getting four hours in a month. The frustration your credit card feels soon becomes a personal frustration for you and your trainer. Ask yourself how serious you are about the goal you chose and more importantly “Why” that goal is important to you. Share this “Why” with your trainer so they can support you. A strong “Why” will help you overcome days of feeling tired, disgusting, depressed, unmotivated, socially withdrawn and unattractive. Take all your excuses and turn them into a real reason to make a change. Lastly and most importantly, leave your problems at the door, and insist that the trainer does the same. Your workout time is your only release from the troubles of the world. Everyone has enough problems and you are wasting your money and time by telling your woes to your trainer. More importantly you are wearing them out emotionally which decreases their desire and effectiveness in training you. Trainers are not trained in psychology. They are trained in physiology. Let the trainer do what they are trained to do and nothing more! Personal training is a true profession although the stigma around trainers is that you could have your nextdoor neighbor kid help you get in some type of shape. There is truth to the old adage that “You get what you pay for.” FREE advice is worth what you paid for it! Trainers are in this business to transform lives. The money you spend on one will be the best dollar you spend if you take this advice and let your trainer focus on your goal and guide you to it. See you at the top!
109
Obstacle Course Update Tonia D’Anna Florida
Current Female Obstacle Course second place record-holder
photo by Ed Johnston 1 2 3 4 5 6 7 8 9 10 11 12 13 14 14 15 16 17 18 19 20
Kelly Gignilliat Tonia D’Anna Katie Uter Kristina West Shanay Norvel Colette Roberts Elisa Martin Vibeke Nilsen Heidi Charest Vida Garcia Gina Oakes Andrea Fleming Lori Abnathy Amy Pierce Jennifer Rosen Caroline Portugal Amy Janas Patti Franklin Tara Muhlbauer Sheryl Houck Mocha Lee
FL FL LA FL GA FL VA FL MA MD NC IL FL FL FL FL FL MD FL FL VA
46.72 48.21 48.68 49.44 49.74 49.87 50.84 50.88 51.25 51.45 51.77 51.90 52.03 52.19 52.19 52.44 52.45 52.69 52.87 53.00 53.03
21 22 22 24 25 26 27 28 29 30 31 32 33 34 35 35 37 38 39 39 41 42 43 44 45 46 47 48 48 50 51 52 53 54 54 56 56 58 59 59 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90
Jenny Ermish WilliamsTX Charisse Rivers FL Cheryl Vasquez FL Julie Bedenbaugh FL Lois Smucker Olney PA Kristin Coleman FL Lara McGlashan CA Sylvia Ferrero FL Patty Mitchell FL Jacquelyn Shanley WA Monique Cruz CA Debra Pugh TX Meredith Lord FL Nicole Duncan GA Dawn Forestt FL Courtney Seymour MD Lisa Thomas MA Elizabeth Wozniak FL Terry Harrison TX Dora Overs MD Pat Guzman FL Kristia Knowles FL Lovena Tuley KS Sheila Law FL Adrianne KulvinskasFL Maria Trimm TX Wendy Vint CANADA Bonnie McMillian TX Elizabeth Sparks TX Kate Brown FL Dena Westerfield FL Sharon Rasponi FL Trista Bernier CANADA Rochelle Fontana TX Dee Dee Lepp CA Denise Crowell FL Megan Kemp FL Carrie Ford WA Danielle Edwards CA Lisa Marie Garcia FL Cissy Lee Brown TX Jamie CronenbergerFL Gail Moyer NC Mandy Magnuson FL Krissy Holland VA Nicole Weeks FL Lynn Virant FL Sandra Augustin FL Vanessa Mueller FL Gina Ellis CA Sybil Scheffer CA Emmanuella St. JusteDC Adrienne Weatherly HA Amy Perry CA Andrea Miranda VA Camille Eberle TX Marianne Colon FL Missy Voightman FL Laura Giancarlo FL Pamela Smagala FL Kimberly Stroup KS Mariel Schimpf FL Kyra Soriano FL Jessica Hatch TX Angela Glenn FL Laura Schoenakase LA Christina Martin LA Kristi Goldsholle FL Shannon Battles CA Teresa Evans FL
June 2006 53.12 53.13 53.13 53.59 53.63 53.76 53.81 53.83 53.97 54.06 54.09 54.25 54.37 54.49 54.63 54.63 54.77 54.87 54.97 54.97 55.17 55.42 55.47 55.48 55.50 55.66 55.77 55.78 55.78 55.80 55.87 55.88 55.89 56.29 56.29 56.50 56.50 56.53 56.56 56.56 56.59 56.67 56.68 56.83 56.84 56.85 56.99 57.06 57.09 57.19 57.30 57.36 57.37 57.44 57.50 57.59 57.62 57.72 57.75 57.77 57.78 57.89 57.99 58.05 58.06 58.09 58.26 58.31 58.34 58.36
91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 106 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 122 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140
Beth Patterson FL Jenny Chen-EdwardsCA Kathy Donatto FL Brandy Paternoster FL Michelle Cerrito FL Johnna Marchant FL Cynthia Hill CA Nancy Wren CA Tina Durkin OH Ida Allen WS Andra Kucera KS Liane Fischer TX Jennifer Mills HA Debbie Sizemore FL Amanda Cox CA Allison Broxton FL Jessan Romans, CA Sarah Strother MD Margo Bailey DC Deanna Law CANADA Liz Higgins CA Heather Glenn CA Tanji Johnson WA Anne Groff PA Chau Bui DC Dione Miller FL Brittany Garcia FL Arianna Kelley FL Barbara Lauretani FL Melissa Lake FL Fausta Reyes VA Stacie Capparatto MD Keisha Knight CA Arlene Lurey CA Wendi Malphurs FL Chrissy Allemand LA Janice Pare CANADA Kathy Gordon TX Sarah Heap LA Nicole Hembrick VA Jamie Maloney FL Christina Forlifer MD Janis Holland GA Kelsea Morse FL Melissa Lake FL Kim Phillips TX Melissa Beckel FL Billie Bruchhaus LA Melanie Fitzgerald FL Abby Ramos FL
58.37 58.39 58.45 58.67 58.68 58.77 58.83 58.86 58.88 58.90 59.01 59.03 59.17 59.19 59.22 59.29 59.29 59.30 59.31 59.42 59.48 59.49 59.52 59.53 59.66 59.83 59.90 59.94 59.99 60.00 60.01 60.02 60.02 60.13 60.17 60.20 60.21 60.23 60.28 60.31 60.36 60.43 60.49 60.50 60.58 60.59 60.68 60.73 60.92 60.93
Want to improve your performance? Attend the next WTF Boot Camp in Tampa, FL Visit http://womenstrifitness.com
141 141 141 144 145 146 146 148 149 150 151 152 153 153 155 155 157 158 159 160 161 162 163
Paula Jager Danielle Nagel Heather Sych Sarah Reeves Stephanie Metzoff Kim Williams Londyn Ray Becky Hohoski Renee Anderson Maggie White Christine Dahlen Amy Abernathy Lori Larsen Teresa Wagner Melissa Flatau Nadine Russo Diane Vogel Jessica Johansen Elaine Seth Meka Collins Amie’ Soileau Kristin Pizutti Allison Ethier
FL FL CANADA FL FL OH CA FL FL CA CANADA FL FL MD LA FL GA FL FL MD LA FL CANADA
61.09 61.09 61.09 61.11 61.12 61.17 61.17 61.19 61.27 61.37 61.40 61.42 61.66 61.66 61.69 61.69 61.73 61.77 61.79 61.83 61.87 61.88 61.94
164 164 166 167 168 169 169 171 171 173 174 175 176 177 177 179 180 181 182 183 184 185 186
Leanne Jobin TN Tiffany Rae PristelskiGermany Renee Sumners FL Kim Nissley NM Laurie Gerber SC Maria Orozco FL Diane McCabe SmithVA Mary Beth GonzalezCA Angelyn Johnson LA Courtney Elkins LA Stephanie Onorato FL Erika Schooley FL Kelly Decolati NV Michelle Milton CA Laura Scott FL Brandy Flores CA Jackie Callaway FL Minde Erickson MT Rory Kelley NY Tammy Lynn OH Amy Heberger VA Tiffany Vandemark NC Bridget Murray CO
61.98 61.98 61.99 62.01 62.09 62.10 62.10 62.34 62.34 62.40 62.41 62.46 62.48 62.53 62.53 62.57 62.59 62.67 62.69 62.70 62.73 62.77 62.78
187 188 189 190 191 192 193 194 195 196 196 198 199 200 201 202 202 204 205 206 207 208 209
Laura Sterr TX Theresa WinterhalterGA Jody St. Clair ID Julie Green FL Andrea MontgomeryMD Carla Foster FL Meredith Fielder MD Diane Quimper OH Colleen Park CANADA Jamie Cabello FL Kimberly Spears FL Karen Bont CANADA Jenny Johnson VA Megan Cummings AZ Amy Huber NC Ali McKnight NV Gail Sanez VA Michelle Lanoue CANADA Sharina Watkins KS Karen Murphy CA Julie Matte CANADA Joanna Lewis FL Janis Louie UT
62.81 63.00 63.01 63.02 63.10 63.12 63.19 63.24 63.25 63.27 63.27 63.33 63.48 63.49 63.55 63.56 63.56 63.58 63.59 63.73 63.80 63.81 63.94
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MOCC Update
Obstacle Course Times May 2006 1
Allan Rodriguez
43.49
2
Chris Lee
44.17
3
Jimmy Prueter
45.46
4
Yani McCoy
45.90
5
Rodney Boyd
46.10
6
Willie Thomas
46.55
7
Steve Teran
47.06
8
Eric Compos
47.83
9
Tobin Anderson
47.87
10 Steve Gable
48.35
11 Tony Lattimore
48.89
12 Jeff Gilbert
48.98
13 Frank Farinah
49.07
14 Dennis Quimper
49.28
15 Casey Woodburn
49.41
16 Sam Norris
49.85
17 Juan Acevedo
49.94
18 Angel Cardenas
51.29
19 Chad Augustin
51.40
20 Richard Roundtree
51.46
21 Todd Canale
51.94
22 Sherwin Severin
52.21
23 Jason Shaw
52.60
24 John Buscema
53.25
25 Neil Mallinson
53.36
26 Tyler Stauts
53.63
27 Web Phillips
53.72
28 Joe Dineen
54.15
29 Mike Samartino
54.62
30 Mike Turk
55.73
31 Augusto Ghimenti
55.97
32 Bart Rademaker
56.70
33 Lance Alford
57.09
34 Brian Kostura
57.30
35 Paul Loconti
57.45
36 Kevin Flinton
57.55
38 Darren Wagner
58.41
38 Phillip Santangalo
58.41
40 Bryan Bennett
58.50
41 Sal Portugal
58.59
42 Josh Wargo
58.67
43 Bruce Belcher
58.70
44 Paul Martin
59.26
45 Chris Snook
60.00
46 Alex Ortiz
60.57
47 Paul Lankford
60.69
48 Tanner Bazemore
61.12
49 Manny Allande
62.29
50 Clifton Taylor
62.53
51 Ryan Walls
62.67
52 Bradley Prane
63.72
53 Mark Corder
63.93
54 Steve Upchurch
64.46
55 Tito DeGrandis
64.65
56 Anthony Medina
66.70
57 Carl Dupre
66.93
58 Derek McGregor
67.01
59 Anthony Hutchinson
67.83
60 Mark Harrison
67.84
61 Jeff Strazzere
67.93
62 Kelvin Knight
69.20
63 Dan Brienza
70.38
64 Jerome Thompson
70.69
65 Michael Norris
71.09
66 Darious Jameson
71.11
67 Craig Aaron
71.99
68 Titus Pea
72.39
69 Ronald Bartsch
72.72
70 Kyle Larsen
72.80
Allan Rodriguez
71 Lonnie Temple
72.97
72 Freddie Pena
73.15
73 Ken Wardlow
73.56
74 Shawn Josi
74.04
75 Jeff Mong
74.19
76 Joe Harris
77.15
77 Jonathan Vest
81.83
78 Tate Norman
83.31
Allan Rodriguez Tampa, FL
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