contents - Fitness Edge Media

contents
Published by:
Fitness Edge Media
Writer / Editor:
John Hutchings
Photographer:
Jenniffer Merida,
PhotoCHICA
Contributing Writers:
Conor Gallagher
Dr. Jessica Germano-Fokin
Molly Huff
Mackenzie Hutchings
John Hutchings
Paul Iatomasi Jr.
Steve Lochner
James A Locke IV
Dr. Craig Malkin
Personal Trainer Directory............................................................................... 2
Trainer of the Month Eric Shaw........................................................................ 3
Healthy School Fairbanks Road Elementary School.....................................4-5
Fitness Technology Fitness Buddy.................................................................... 6
Moms in Motion Fitness, Friendship & Philanthropy....................................... 7
Cover Story Women’s Bodybuilding After 40...............................................8-12
Off the Treadmill Life, Peace and Happiness................................................. 13
Rochester’s Ninja Pavel Fesyuk..................................................................14-16
Healthy Edge Cover.......................................................................................... 17
How Healthy is Wine? One Winemaker’s Perspective..............................18-19
Chocolate from Cacao The Health Benefits.................................................. 20
Love Talk With Dr. J Take Our Sex Survey..................................................... 22
Rochester Fitness Calendar........................................................................... 23
Transformation 10th ANNIVERSARY of the Fitness Edge
Body Transformation Challenge.................................................................... 24
Beauty Helping Your Hair Survive the Winter.................................................. 25
Social Media....................................................................................................... 25
Wellness Reducing Stress through Massage and Skin Care........................... 26
Mental Health Narcissistic Personality Disorder............................................. 29
Supplement Corner Creatine......................................................................30-31
Letter from the EDITOR
Healthy Edge.
Graphic Designer:
Maia VanOrman,
Messenger Post Media
I like the sound of that.
Advertising and Subscriptions:
[email protected]
In this month’s issue, we feature Brenda Baker and five of her peers in our article about
women who have begun to compete in bodybuilding shows after the age of 40. In their
words, there are many reasons that they were motivated to begin the arduous process
of workouts, nutrition, supplements, posing and all the other ‘show prep’ required. They
all shared the desire to get a healthy ‘edge’ in life that the bodybuilding lifestyle provided.
You may never want to enter a bodybuilding competition, but I think everyone can find
motivation in their stories and use it to find your own healthy edge.
Cover Photo by PhotoCHICA
Hair and Makeup provided by
Mackenzie Hutchings
of La Salon Bianca
Disclaimer: Please be advised that the information
contained in this publication in its entirety is intended for
personal, non-commercial purposes only. Additionally,
the information contained within does not constitute, is
not intended for, nor should be interpreted as a substitute
for guidance from a licensed medical professional or
certified athletic trainer. You should always seek the
advice of a qualified professional regarding your unique
situation. Fitness Edge makes no warranty, express
or implied, concerning the accuracy, completeness,
reliability, timeliness, correctness, suitability or
merchantability or fitness for any purpose of the content.
In no event shall Fitness Edge, it’s employees, sponsors,
advertisers or contributors be held liable or otherwise
responsible for any damages resulting from the reading
or use of any content. Any reference to commercial
products or services by trade name, trademark or
otherwise does not constitute or imply any endorsement
or recommendation by Fitness Edge.
I think a lot of people try to get an ‘edge’. An advantage. To move ahead. To be better.
I can’t think of a better area in life to strive to improve than one’s health.
Pavel Fesyuk is a fascinating dude. Born in northwest Russia as one of 10 children, Pavel
developed an innate sense of adventure and fearlessness. Read how his journey has
taken him to the finals of American Ninja Warrior in Las Vegas this summer (televised on
NBC.) In addition to his physical accomplishments, I was inspired by Fesyuk’s attitude of
gratitude and ability to see opportunity in any adversity. I believe Pavel’s mental ‘edge’ will
take him back to the finals of ANW and perhaps even earn him the million dollar top prize
next time.
These two stories, along with the others that make up the November/December issue
of Healthy Edge (still with a Fitness Edge dedicated segment inside) represent what our
mission is with this magazine. We want to tell impactful stories and share great information
in a way that informs, motivates and inspires you to find your ‘edge’ in life, physically,
mentally and in every way.
As you struggle to overcome obstacles in your life to achieve your goals, we have our own
hurdles to clear. Not all of the health and fitness community sees our publication as an
ally in the battle to make this community as healthy as can be. But, as we encourage you
to do, we will continue to find ways around, over or through whatever stands between us
and achieving our ‘edge’.
Let’s do this together.
Share your thoughts, comments and observations at [email protected]
Personal Trainer Directory
Full trainer bios at
www.fitnessedgemedia.com
Greg & Kerry Davis 585-398-3035
[email protected]
• Certified Personal Trainers
• Licensed Massage Therapist
• Certified Infant Massage Therapist
East Rochester
435 West Commercial St.
East Rochester, NY 14445
585-248-2777
Rochester
880 Elmgrove Rd. Suite 1
Rochester, New York 14624
585-247-8423
www.Powertrainsports.com
Dan Dirkx 585-227-4480
[email protected]
www.crossfitfruition.com
• NFPT CPT NFPT Nutrition Specialist
• CPT Cross Fit Level 1
• HIKF and ISCA Kettlebell PIYO CPR/AED
Natural Pro Fitness Coaching
Peter Fountain & Frank Gigante
[email protected]
• Naturalprofitnesscoaching.com
• Natural Pro Fitness Coaching
Matt Liquori 585-402-4037
[email protected]
• ASFA Certified Personal Trainer
• ASFA Sports Nutrition Specialist
Elizabeth Luckin [email protected]
[email protected]
• NFPT CPT • NFPT Nutrition Specialist • Cross Fit Level 1
• CPR/AED
Kathy McClare
Just MY Fitness, Inc
[email protected] Justmyfitnessnow.com
• IFPA Certified Personal Trainer
• IFPA Certified Sport Conditioning Specialist
• WNBF Pro Natural Bodybuilder 1995 to present
• WNBF Pro Natural Fit Body 2010 to present
• 3 WNBF Pro titles, 5 amateur titles
• Lifetime drug free athlete & competitor
• Resist-a-Ball Instructor (Swiss Ball)
Andrea Mosher [email protected]
• Certified Personal Trainer
• Certified Fitness Specialist
• Certified Nutrition Coach
• Level 1 Certified TRX trainer
• Certified GRIT Instructor
2
| fitness EDGE
585-752-2640
November / December 2015
585-455-0051
Trainer of the Month
Chelsea Schenk
585-746-4613
[email protected]
www.ADVOCARE.com/130739001
• Certified Personal Trainer
• NFPT Certified Les Mills GRIT Coach
• Certified Les Mills Body Flow Instructor
• ADVOCARE Independent Distributor
Shalom Pearl Singer 585.694.1062
[email protected]
www.pearlsphysique.com
• NFPT Master Personal Trainer
• NFPT Resistance Specialist
• NFPT Endurance Specialist
• NFPT Nutrition Specialist
• WITS Certified Personal Trainer
• Instructor: Zumba, Aqua Zumba, & Zumba
in the Circuit
• Certified Thai Cru Instructor
Sharon Perry-Ferrari 585-400-0004
[email protected]
www.insymmetrywellness.com
• ACSM CPT • Certified Postural Alignment Specialist
• LMT
Amanda Petroccione
[email protected]
• Level 1 CrossFit Trainer
• Certified Personal Trainer AFFA
• Performance Enhancement Specialist NASM
• Fitness Nutrition Specialist NASM
• Resistance Training Specialist RTS
Eric Shaw
(585)719-6747
[email protected]
www.trainingwitheric.com
• International Sports Science Association
• Fitness trainer
• Elite trainer 1&2
• Master Trainer
• Specializing in wellness and exercise
adherence. Services include one on one
personal training, small group training,
Men’s Physique posing, nutritional
planning for athletes and weight management
Lauren Wheeler 602-799-9823
[email protected]
Fullcirclefitnessllc.com/
• NESTA Certified Personal Trainer
Bradley Williams
585-503-9494
[email protected]
• TLS Certified Weight Loss Expert ISSA CPT
• Certified Sports Nutritionist
Louis Zito
585-474-9461
[email protected] FB-Zitofitness
• NSCA Trainer Certified
• Precision Nutrition Certified
• Bachelors Degree in Exercise Science
• Personal Training
• Nutrition & Fitness Coaching
Eric Shaw
Eric Shaw is our Fitness
Edge Trainer of the Month
R
ecently, Eric moved his personal
training business to a studio at the
intersection of Empire Blvd and Gravel
Road in Webster. An avid baseball player
in adult leagues and a Natural Men’s
Physique competitor, Eric values all
the benefits of a healthy, well-rounded
lifestyle that includes regular exercise
and proper diet, regardless of your goals
in life. We caught up with Eric at his
new studio recently, here is some of that
conversation:
How and why did you start in the
personal training business?
Funny thing, I didn’t know I was going
to start until one of my workout partners
suggested that I obtain a personal training
certification and train them! So that would
be he how. The ‘why’ came much later
on. When I started training it was early on
in high school in a musty old junior high
basement. The encouragement we gave
each other to succeed in the weight room
to be better track athletes resonated inside
of me. I realized that having someone
there who is experienced can offer
tremendous value as a service. That’s
the business ‘why’ - value and demand.
Over time, your value grows the more
you can experience with your clients’ and
your personal journey. It was really like an
epiphany early on.
What diet and nutrition education
have you received?
The first part of my nutrition education I
received while pursuing my associates’
degree, I took two courses: Basic Nutrition
and Diet therapy. When I completed
my first certification from the ISSA it
dissembled a lot of myths about fat loss,
weight management basics so I continued
pursuing more knowledge by completing
their Sports Nutrition Programs which
better made me understand exercise
tolerance and adaptations and training/
nutritional loads for athletes. I often go
back through these courses when I have
people who need in depth counseling.
How do you keep up on your fitness
training knowledge?
Show up everyday. Open my eyes. Keep
mouth shut. Best way to learn.
Imagine a client is discouraged during
a training session. How do you keep
them motivated?
The road to success is never a straight
road. Everyone has bad days and you can’t
let bad days define you. You are what you
think you are. I have a long running inside
joke that your trainer is also your therapist.
What are your long term goals in the
fitness industry?
I have not had a ‘moment of clarity’ with
this one, but I know that when it’s all said
and done I hope that I will have inspired
many to do their very best, not to have cut
corners or waited around and let things
happen. You can’t take anything with you
so the more you give the more that’s left
for everyone.
If you were not doing personal training
what else would you be doing?
I’ve always wanted to be one of those
self-sustaining folks. Pole barn, tractors,
firewood, vegetable beds, golden
retrievers or labs. Probably wouldn’t need
any cardio equipment maybe just a weight
room somewhere out there.
Favorite workout music?
Slayer, Black Sabbath, Metallica. I like all
sorts of twisted metal but classics are
the best. If not those I like house music,
either of those help me workout at good
pace.
Your major influences in the fitness
business?
I think everyone likes Arnold, that’s an
easy answer. His principles: don’t be afraid
to fail, work hard on what you love, don’t
take shortcuts. Those are things that mean
something in every aspect of your life.
I admire anyone in this business that
works hard for their health and promotes
wellness to improve lives. You can tell
who’s in it for themselves and who is in it
for improving lives.
Number one piece of fitness advice
you give others?
You get one life. Don’t sleep on it. Don’t
give up on yourself. Nobody is going to do
it but you. Time’s ticking…
Favorite workout apparel?
Function over fashion. In high school I got
thrown out of baseball practice and had
to sit out a game for showing up with my
Seattle Mariners hat on backwards trying
to imitate Ken Griffey Jr.
What is your personal training
philosophy?
Everyone is busy so you have to make
time for your health. Focus on what you
want and fill your mind with positive
thoughts. You will become what you think
about most.
Favorite fitness gadget?
I love Fitness Pal, because I’m always
changing up my diet. I pretty much eat
on the same schedule every day and
often prepare many of the same meals
throughout the week. It’s good to know
where you stand each day, where your
balance is coming from nutritionally, or
where you may be lacking. I encourage
all my clients to track their daily nutrition
using fitness pal.
You can reach Eric to find out more at
[email protected]
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Austyn Affronti 585-880-7179
[email protected]
Affrontifitness.com
• Expert Rating Certified Personal Trainer
• 1 on 1 Personal Training
• Group Training
• Group Boxing Classes
• Nutrional Programming
• Customized Meal Plans
AMP Fitness: Dave Pfaff & Mark Andrews
Ampfitnessroc.com
(585) 208-1576
[email protected]
Dave – ACSM – 10 years experience
Mark – AFAA – 20 years experience
• Personalized Training – Individual and Group
Fitness Sessions
• Corporate Reshaping Rochester – Wellness in
the Workplace
• Bridal Bootcamp
• Fitness Evaluations & Program Design
• Health Risk Assessments
• Nutritional Guidance
• Lifestyle Coaching
Any Cleaning
Price does not include a $5 fuel surcharge. Residential Only. Minimum Charge $99. An area consists of a room,
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November / December 2015
fitness EDGE |
3
Healthy School
Fairbanks Road Elementary School
B
rian Lang is a relatively new Physical Education teacher
at Fairbanks Road Elementary School in the Churchville
Chili school district, having been hired in February 2015 after
starting his teaching career in his hometown of Lyndonville.
Two and a half years ago, Brian began CrossFit style
workouts in his garage after hearing his brother go on about
it for the previous 3 ½ years. Admittedly, he was hooked
right away. As a PE teacher, Lang saw the potential in the
workouts to be translated over to his classes. While he
personally loved the challenge of the workouts, he felt that
the fact that everyone can feel like they improve over time
with the system’s emphasis on benchmarking and PR’s
based on previous ‘bests’ had huge potential to empower
ALL of the students regardless of their starting point. With
his new office mate, Paul Dick, one the area’s preeminent
authorities on Olympic Lifting (Dick has competed in the
U.S. Olympic Trials in the sport) and the school’s Athletic
Director, Mike Murray, who has competed as a bodybuilder,
Lang did not have a hard time convincing the district to split
the cost of a CrossFit Level 1 certification and a CrossFit
Kids course, in addition to getting a Non-Profit CrossFit
affiliation for the school. Two months into his first full year at
Fairbanks, Lang is ecstatic about the kids’ receptiveness to
the programming. With time being at a premium (K-Second
graders have PE for 40 minutes, two times a week, while
3-4th graders have that bumped to 3x weekly) the efficient
nature of the workouts fit perfectly with the allotted time.
Brian also noted that he subscribes to the Brand X Method,
created by Jeff and Mikki Martin, who were instrumental
in creating CrossFit Kids, but have now launched their own
program, (www.thebrandxmethod.com) for programming
ideas as well. Of course, Physical Education can’t be all
CrossFit all the time, but the exercises are utilized as warmup and preparation for other sports and activities, including
the very popular obstacle course challenges that land hosts
at least once a month. Not many schools have ropes and
monkey bars in the gymnasium anymore, but Fairbanks does
and they are put to good use. Lang is also in the process
of starting an optional before school program for the many
kids who want to pursue the workouts more consistently.
Interest, as you might imagine, is high!
Fairbanks Elementary is also a big supporter and
participates in Hoops for Heart and Jump Rope for Heart
challenges to raise money and awareness for the American
Heart Association. Lang has also attended Project Adventure
workshops (innovative adventure-based programming) and
has brought back games based on ‘tag’ to teach students
basic nutrition information as well.
Asked where more work needs to be done, Lang replied
that more in depth (but age-appropriate) nutrition information
could be taught, although we were both pleased to see
posters in the cafeteria promoting concepts such as how to
build a healthy lunch. I inquired about the culture in general,
noting that leadership in health and fitness is best delivered
through examples from the top. Brian reminded me that
he has only been on the job for 8 months and is not entirely
settled in yet, but feels that there is strong interest displayed
by the faculty in adopting healthy habits and the culture as
he knows it embraces health, wellness and fitness on the
whole.
For the work that has been done in a short period of time
and the promise of much bigger things coming down the
road, Brian Lang and the Fairbanks Road Elementary School
is the Fitness Edge Healthy School of the Month. Thank
you again to Power Train Sports and Fitness, with two
locations; 435 W Commerical Street in East Rochester and
the newly expanded facility at 880 Elmgrove Road for their
sponsorship of our Healthy School Column . Reach them at
585-248-2777 for sport performance and fitness programs
for all ages!
Beyond helping kids become physically fit,
which an abundance of research has shown to enhance
academic achievement and ward against type 2 diabetes
and obesity, The Brand X Method™ also creates opportunities
for teachers and coaches to shape kids’ lives in a number of
other ways:
The Brand X Method™ is committed to developing physical
literacy across the life course. This means providing kids with
the motivation, confidence, and competence to creatively
engage in a range of physical activities and experiences
well into their elder years. Not only does this increase
sports performance and protect against injury, kids also gain
conceptual understandings of exercise, fitness, and health in
ways that serve them throughout their lives.
Successfully achieving this objective requires an environment
wherein kids feel safe to test their capabilities. Brand X
Method™ coaching centers on creating a culture of success
that encourages kids to explore these limits among a
supportive community of likeminded peers.
On this foundation, kids are able to build skills and character
traits that will serve them in all areas of their lives for the rest
of their lives. The Brand X Method™ promotes qualities such as
perseverance, problem-solving, goal setting, self-discipline,
and integrity. When kids possess these qualities, their selfesteem and self-concept are defined in far more healthy ways
by what they can do rather than how they look.
4
| fitness EDGE
November / December 2015
November / December 2015
fitness EDGE |
5
Largest Exercise
Database
Fitness Technology
Fitness Buddy®
Whether you are
working out in
the gym or at
home, Fitness
Buddy will help
you discover new
exercises to make
your personal
training more
customizable
and effective.
by Steve Lochner
#fatguygoesskinny
A
fter losing 150 pounds using the Lose It! app and good old fashioned
exercise, my biggest struggle now is maintenance. Of course, this
means continuing to log my daily food intake into Lose It!, and wearing my FitBit ChargeHR to monitor my heart rate, sleep
patterns, steps taken, and floors climbed. Additionally, maintaining my weight loss means making time to go to the gym,
stay focused, and be productive at the gym. Being the techie that I am, I turned to technology to help me to focus my gym
time. I have recently discovered the Fitness Buddy® app, and I have been using it for the last 3 months or so to help me to
focus my time at the gym.
Fitness Buddy® is essentially a big library of workout plans that is searchable with a variety
of filters, including ability level; beginner, intermediate, advanced (just like a video game!), muscle
groups, and workouts to help you to improve in different sports. It also allows you to search by types
of workout, such as weights or cardio, so you can tailor your workout to your goals, or to what you feel
like doing today. The app also allows you to track what you did for today’s workout, and saves it, so you
can see your gains or losses over time, depending on your goals. Sometimes I feel like changes happen
so slowly that tracking my progress is encouraging.
My favorite part about this app is that every exercise within every workout plan has a 2-3 second
video that shows you what the exercise is supposed to look like. You actually look like you know
what you’re doing the first time! Without the structure and guidance of a variety of workout plans, I
might either get bored doing the same old workout every time, or aimlessly wander the gym without
a purpose. Also, no more having to pretend I’m not watching the person next to
me to get ideas for my own workout! Whether you are
just starting to work out, or you’re an old pro looking for
new ideas, I’d encourage you to check out the Fitness
With over 1700
Buddy app, to take your workout to the next level!
exercise moves,
Check me out for more weight loss tips, inspiration,
beginners and
and more at www.fatguygoesskinny.com and tag your
veterans both find
Instagram photos with #fatguygoesskinny
something new.
Learn it
Each exercise
comes with
step-by-step
photos
and video to help
you achieve that
perfect form.
Steve Lochner is the Creator and Chief Motivational
Officer at Fat Guy Goes Skinny. Steve’s passion for health
and fitness stems from his personal transformation
from a lifetime of food indulgence, where his weight
peaked out at 337 lbs, to taking control of the situation
and working hard to lose 150lbs! This journey led to the
creation of the #fatguygoesskinny brand. ALL Steve’s
results were achieved through healthy diet and exercise
and he will share his secrets here each issue of Fitness Edge Magazine or go
now to www.fatguygoesskinny.com. Follow his motivational posts on Instagram@
fatguygoesskinny
Experience it
Build a workout and bring it to the gym. Share it wirelessly to other
users with Sonicast. See for yourself how Fitness Buddy makes it
easy to connect and work out with other people.
6
| fitness EDGE
November / December 2015
Moms in Motion
Fitness, Friendship & Philanthropy
C
hristine Giess relocated to the
Rochester area 13 years ago
with her husband and three sons.
Having decided to leave her career
in IT with the MONY Life Insurance
Company (now part of AXA)
Christine settled in to raise her boys
in their new hometown of Victor as a
stay at home mom. A few years into
it, she found herself craving activity.
A friend had read about this Moms
in Motion (MIM) running group that
met in Pittsford on a flyer posted
somewhere (never underestimate the guerilla marketing
value of flyering!) and her and Christine made plans to
attend. Well, the day arrived and the friend (more on her
later) had to cancel. Christine decided to attend anyway.
That day the woman who was talking at the meeting after
the run said something about “wanting to find a love for
fitness.” That resonated with Christine and she was
hooked. Soon thereafter, she met chapter director, Deb
Iovoli, who encouraged her to get more involved. When
she needed child care, the MIM’s ‘network’ was there with
her solution. In 2011, when Giess competed in her first
Ironman in Lake Placid, 20 of her MIM teammates made
the trek to cheer her across the finish line (this year when
she returned to take on her second Ironman, the entourage
had swelled to 43!)
Christine is a natural athlete with sculpted arms, when you
meet her; you immediately sense her energy and enthusiasm
for fitness. Whether by design or happenstance, she
quickly assumed a leadership position and was instrumental
in the growth of the Pittsford Chapter of Moms in Motion.
In 2008, Giess branched off to start a Canandaigua chapter
of Moms in Motion where she currently is working hard
to share the MIM mission of connecting and empowering
Moms through fitness, friendship and philanthropy. The
group meets Sundays at 8am at Wegmans Market Café,
345 Eastern Boulevard, Canandaigua, NY, for a workout
followed by a group meeting. Chris produces an electronic
newsletter called, MIM Highlights, where she keeps
the group up to date on events and shares motivational
stories, keeping everyone plugged in. Each October, the
annual calendar of events is laid out, with the goal being to
participate in at least one event together as a team. There
are women of all ages and abilities on the Canandaigua MIM
team training for events ranging from 5K runs (or walks),
triathlons to ultramarathons.
Moms in Motion were founded in 2002 by Jamie Allison.
Today, there may be hundreds of chapters across the
country. There is a small monthly due to belong to a MIM
group, but it seems the value far exceeds the cost (around
$10/mth.) In addition to having access to the official MIM
programs that include a professionally trained team leader,
training plans, weekly practices as well as discussion
topics and team community, women get hooked into an
unadvertised support group that provides advice and support
for everything that a mom might deal with in life in general,
from babysitting needs to help with planning a wedding
or sending a kid to college. This unexpected ‘network’
provides lifelong friends and mentors that are priceless. For
specifics, you can go to www.momsinmotion.com for FAQs
and more detailed information to get you started.
Having first witnessed the local MIM contingent at a Jingle
Jog back in 2008, I can tell you from experience at hundreds
of races, on race day, you won’t find a more encouraging,
enthusiastic and positive group to be a part of. If you are
considering joining a group to support you on your quest to
start running or walking, contact Christine. You’ll be glad
you did.
That friend who led Christine to MIM back in 2006? Her
name is Maureen and when the MIM chapter added walking
to its repertoire, she joined. Maureen became one of the
groups’ most consistent participants and worked her way
up to completing a walking half marathon. Not only that,
the group voted Maureen to receive an annual award given
to the team’s most inspirational member. In typical ‘moms’
fashion, this group loves unconditionally and accepts you for
where/who you are…but they’re always there to encourage
you to do your best and when you’re ready, give you the
nudge you need to be your best. Check these moms out!
November / December 2015
fitness EDGE |
7
COVER STORY
Brenda Baker
Brenda Baker
women’s
8
| fitness EDGE
used to run a lot. She has tons of
5Ks, a few mud runs and a half marathon to her credit.
Lots of cardio, not much weight training. That changed
on February 21, 2014 when she walked into ‘Coach’ Bill
Jones’ Physique 247 personal training studio with a friend
to talk about meal plans. Bill Jones has been in the fitness
business for 20 plus years, he has appeared on YNN (when
it was still RNews) as the fitness expert and trains people
of all ages and abilities. If you’ve been to Physique 247,
you’ve seen the gallery of photos of the many female
bodybuilding competitors that Coach Jones has helped
get ready for competition over the years…you can’t help
but be motivated by the successes that he’s been a part
of. Brenda was no different. She thought to herself, “I
could do that someday.” Baker is no stranger to setting
and achieving goals, she was a silver level distributor with
Advocare (a direct sales company specializing in nutritional
supplements.) Someday came much sooner than she
anticipated, by August, she was beginning her ‘show prep’
(the term used to summarize the diet, training, posing and
other preparation for a bodybuilding contest, or ‘show’)
and in October 2014, Baker took to the stage for her first
competition. She finished in first place in the Masters’
Figure division and 2nd in the Novice Figure category.
Women’s ‘bodybuilding’ has changed immensely over
the past decade. In the 90’s to the early 2000’s, female
bodybuilders often appeared on stage with enormous,
chiseled physiques that were rivaling their male
counterparts. It was a stark departure from the classic
female physiques of the 80’s displayed by iconic women
bodybuilding pioneers, such as Rachel McLish and Cory
Everson, who displayed muscularity along with femininity.
The bodybuilding public was clamoring for a return to those
days, when in response, the professional ranks created the
categories of Fitness, Figure and in 2010, Bikini categories
for competitors who valued the combination of muscle (to
varying degrees, Figure competitors having more, Bikini
competitors less…and Fitness has branched off into a
separate sport, rarely competing in the same show as the
others today.) One common characteristic still remained
from the bodybuilding era of the decade of the 90’s – drug
use. In the past decade, “Natural” bodybuilding has risen
in popularity and participation as competitors looked for
competitions that espoused a healthy lifestyle along with
the presentation of a classic physique. Testing, using either
polygraph or urine analysis, ensures that participants in
Natural shows adhere to strict guidelines as to what they can
put into their bodies to ensure fairness of competition and
parallel the underlying mission of promoting bodybuilding as
part of optimal health and fitness achieved through exercise
and nutrition alone. It is the rise of the sport of Natural
Bodybuilding that has attracted more ‘masters’ (40 yr old+)
bodybuilding
November / December 2015
competitors than ever witnessed in the history of bodybuilding. One,
the lifestyle is easier to maintain and two, the more that people witness
others from their peer group accomplish incredible transformations,
the more they are inspired to attempt it themselves. I’ve personally
competed in shows where 50+ women have won overall categories, beating out girls less than half their age. It’s been
studied and generally proven that men and women can still achieve peak muscular condition far into their 40’s and even
50’s, those who practice healthy workout and diet habits in general, having an advantage in this respect. It’s not uncommon
to have half the competitors in some shows registered to compete as Masters. It’s not just for kids anymore.
To Brenda, her decision to compete came from her overall philosophy about life being about goal setting. Irrespective
of age, the mental commitment and discipline learned through accomplishing a goal can be applied to all areas of life. Her
journey to the bodybuilding stage made her stronger emotionally, as well as physically, and helped her feel more confident
about herself. Baker enjoys seeing the fruits of her labor in the shape of muscles and, at 45, is in the best shape of her life.
Additionally, the team that she has become part of at Physique 247 has become a support system that she never expected,
she now counts the Jones and the others that train there as some of her best friends. In October, Prevention Magazine’s
editors came calling. They invited Brenda down to their studio in New York City for a photo shoot and to do a story on her
for their national publication featuring women over 35 who lift weights. I guess we beat them to the punch in publishing
her story though…but look for Brenda on the cover of Prevention in January!
This October, Brenda stepped back on the stage that she competed on one year ago and won her class (open medium
figure, beating out two competitors in their twenties for the top spot) and finished third in the Masters’ Figure division.
Satisfied that she had added muscle and improved her conditioning, Baker was pleased with her performance. She may
or may not compete again, but is happy that she walked in the door at Physique 247 last February and the odyssey that
followed. Add her to the growing list of local 40-something (and older!) women who are proving time and time again, that
age is just a number and if you can conceive it and believe it…you can achieve it! Read on for several local 40+ women
who are currently or have recently competed in bodybuilding contests. Their stories will motivate and inspire you.
Bodybuilding
Karen Clark
Age: 52 – Competes in: Bodybuilding
“My name is Karen Clark and I have been a competitive woman’s body builder for 12 years now. I did not get into serious
weight training until after the birth of my 2nd daughter and actually competed in my first show at the age of almost 40 years
old. I had always longed to have an athletic physique. In an attempt to lose weight from child birth and tone up, I turned to
weight training. To physically see the results of lifting weights became somewhat addicting to me. I particularly loved to
train in the morning because it seemed to set my tone for the day, physically as well as mentally.
From 2003 to 2009, I competed annually, sometimes twice a year, doing better and better with each competition. This
spurred me on and made me more determined to do better than the previous show. In addition to having a
professional work career along with raising a family, weight training was the one thing I did for myself. My
day just did not seem complete and I would feel somewhat “off” if I did not begin my day with lifting
continued on page 8
Karen Clark
November / December 2015
fitness EDGE |
9
Cover Story from page 7
weights. It was clear to see I found my personal passion in life.
After competing in October 2012, I was shockingly diagnosed with the beginning
stages of breast cancer. My world seemed to come to a screeching halt. 2013 was
a year spent going through several surgeries, while being restricted from the gym for
approximately 11 months. I could not lift any weights until I was 100% recovered.
I felt as if I had fallen apart. Having made a full recovery, I was cleared to start lifting
weights again in December of 2013. It was like starting all over ...the one major thing
that lifting weights and competing had taught me is that mental strength is greater
than physical. Period.
Motivated with the thought of not letting breast cancer have the last word, I
started lifting again . It took close to 6 months before I started seeing visible results.
I decided to compete again so that I could come full circle in all that I had gone thru.
It was important to me to prove to myself I could do it. I competed in September
of 2014 in Ohio and won my class. It further qualified me to compete at the World
championships. My goal was to compete in the best condition possible...and I did
achieve that goal. I was definitely at my personal best for that show.
Weight training has become a part of my life and has given me more than physical
strength... It has given me mental strength to conquer whatever life may throw my
way. Never say never....always believe!”
Janet DiNorma
Age: 51 – Competes in: Bikini
Originally this journey began as an outlet for high levels of stress, due to my parents
passing only 6 days apart. I forced myself to go to the gym & over time I was feeling
better mentally, physically, lost fat, gained some muscle & had more energy. I found
this to be truly challenging for I cont inue this road of bodybuilding for the enjoyment
& sense of personal satisfaction it gives my soul & physical being. As months went
by I watched my body transform to the point it didn’t look like me anymore. The
thought of competing knocked on my door & I remember my parents saying “go live
your life as you choose - do what you want & be happy.” I couldn’t help but answer
the call. The various changes were coming noticeably faster- which threw my mind
in high gear only to train harder. With adrenaline flowing as my constant I pushed
mentally and gained enough confidence to do my first show in March, 2014. Getting
on that stage for the first time, never before wearing a bikini in public (now pushing
50) was the biggest accomplishment of that day. This experience of realizing I had fit
in with the younger girls in Novice (18-34 yrs) only motivated me to schedule the next
show. This process had become- me against
me.
I’m currently in the NPC Bikini Division. I enjoy lifting weights. It’s empowering.
I like the feeling of picking up a weight. I love doing supersets and lifting heavier
than my normal range. Besides that, I like to see the changes come into focus again
-yet- differently. But competing becomes more tough & intense at your next go
around. It’s not a piece of cake. The whole process is grueling & exhausting mentally
& physically. Yet I thrive & live for the challenge of the pain, hunger, doubt, fears,
pressure & torment- And you push ... And push some more. When you get through
it all, approaching your deadline for a show- there’s absolutely nothing like it. Through
my experiences for 1 X years I’m thankful for all those that have crossed my path- past
& present. I’ve met some wonderful men & women- competitors, pro’s, promoters,
team mates, trainers & people that understand this concept of competition/training.
I have received much advice- great, good, bad & indifferent and appreciate every
bit of their knowledge & support. This is how you learn about this sport and more
importantly who you are, your strengths & weaknesses, physically, mentally-you find
out what you’re made of. You could be quite surprised at yourself. When competing,
you’ll come to realize that along with others in this sport we’re in this together. We
all have insecurities, confidence, struggles, personal goals, etc. Let us support each
other - as it should be.
I have exceeded my expectations- but my expectations at this time are to learn
& improve constantly and move up the ladder. My last show- I proved to myself
10 | fitness EDGE
November / December 2015
Janet DiNorma
that I could do a 180-degree turn in 8 weeks. With the help
& guidance of my trainer Mark Foley of Sinister Physique,
LLC, I dropped 18 pounds- did double workouts for 6
weeks, restructured diet & training and pulled First Place in
Allentown, Pennsylvania. Mark was with me the whole way
as he promised until I set foot on stage. I never thought I’d
have that level of confidence in a show but as I said in late
July, I felt so good about how I looked & felt- that the feeling
meant more to me than the win. That’s more of a thrill in my
book. That’s when you know you’ve excelled somewhat.
The feeling inside that no one can ever take away
& then you can smile at yourself- humbly. For
now I just want to improve and of course,
enjoy what I’m doing for as long as I can. And
if I ever inspire someone else to step out of
their comfort zone at this age or any age to
try to lose weight- shape up -or compete ...
Welcome aboard © Make your own
journey. Reminders: Don’t give up, stay
positive, stay focused, and Mind -Over-Matter
I thank my parents Sam & Dolores DiNorma
for this special opportunity, Personal Trainer
Mark FoleySinister
Physique, LLC, Training Partner & BFKari Alger, BF-Rosanne Bianchi, Brother
Michael DiNorma
Kari Alger
Kari Alger
Age: 52 – Competes in: Bikini
“I was recovering from Graves’ Disease
and decided I wanted to permanently
transform my physique. Lifting weights
and a solid nutritional plan would be the
key to reaching my goals. For me, seeing
progress is very empowering. It’s very exciting
to see your body change though gaining muscle.
The stronger I feel physically the stronger I feel
mentally as well. I have seen the most progress
since I started training with Mark Foley, owner
of Sinister Physique. Mark’s dedication and
motivation to all his clients is unwavering. I can’t
thank him enough for that. I look forward to
training with him and his continued support.
The thought of doing something out of my comfort
zone lead me into the competition circuit. I have placed
last place, in the middle and first place. I viewed all
competitions as opportunities to learn, to become better.
Even though receiving a trophy is rewarding, you take
away so much more. I have learned to have patience,
confidence and resilience and so much more. I have
also had an opportunity to meet many incredible
people on this journey. Some have become family
to me. I’m grateful for all of it. My only advice would
be focus on feeling good, being healthy and do it
in a way that makes you happy!”
Shannon Warden
Age: 46 – Competes in: Figure
“Why do you work out so much?”
“When do you find the time?”
“How do you stay motivated?”
“These are some of the questions that people ask me. The
reasons are simple!!!! I work out so much because it keeps
me healthy and it empowers me as a woman, mother,
daughter, friend, sister, girlfriend and overall person. I was
always thin growing up, but at a low point in my life I put
on weight and did not like the way it made me feel or
look. I started to lift weights and was amazed how my
body responded and changed. The more I lifted and
changed my eating habits the better I felt and looked.
When do I find the time?? I MAKE the time. We all live
busy lives no doubt. I am a mother of two children with
a boyfriend who also has a 4 year old, I work full time
and have a house and dogs and cats to take care
of. I wake up early (4:15 am) every morning to
get my workout in. There is always time and
I live by the motto “No excuses!!”
How do I stay motivated? Well that is
easy for me. I have an inner drive to
live a healthy and strong life. I have an
amazing support system, my boyfriend
Greg, my best friend Monera who lifts
with me every morning and extended
family and friends. I found a way to
exercise that is best for me and will
never give it up. Find your niche to get
healthy whether it’s lifting weights,
cardio, CrossFit or whatever gets you
out there…you won’t be disappointed.”
Judy Arazoza
Age: 54 – Competes in: Figure
*excerpt from Cobblestone Living Magazine at
www.lorianderin.com
“Every woman should love her body. Every
body is perfect.”
Judy Arazoza speaks from experience. Judy
takes pride in her body, works hard at her
sport, and has earned the right to be crowned
champion. She recently turned professional,
and her hard work has yielded results, as she
placed third in her first professional show this
spring. That’s impressive since the competition
was for ages 40 and over. Judy is 54 ‐a devoted
wife, mother of four, and a professional body
builder.
“Two years ago, at 52, I entered this sport as
an amateur. I won qualifying competitions
through the IFPA (International Federation
of Physique Athletes.) and WNBF (World
Natural Bodybuilding Federation) with those
Judy Arazoza
continued on page 10
Shannon Warden
November / December 2015
fitness EDGE | 11
Cover Story from page 9
18 CONVENIENT LOCATIONS
IN MONROE COUNTY AND LIVINGSTON COUNTIES
Close to Where You Work or Live
Early Morning and Late Evening Hours for Your Convenience
ROCHESTER
Lattimore Physical Th rapy
And Sports Rehabilitation
1655 Elmwood Avenue Suite 130
P: 585-442-9110 F: 585-442-9049
Clinical Director: Erin Tobin, PT, DPT
HENRIETTA
Lattimore Physical Th rapy
(Land and/or pool based therapy)
383 White Spruce Blvd
P: 585-442-6067 F: 585-442-6073
Clinical Director / Owner:
Andrew Chatt, DPT, OCS
Owner: Cynthia Shuman, MS, PT, ATC
Rush Henrietta Physical Th rapy
60 Finn Road Suite C
P: 585-444-0040 F: 585-444-0052
Clinical Director: Karen Shufelt, DPT, CHT
MENDON
Pittsford Mendon Physical Th rapy
20 Assembly Drive Suite 101
P: 585-582-1330 F: 585-582-2537
Clinical Director: Dustin Maracle, PT, DPT,
MS, COMT, CSCS
Owner: John Shuman, MS, PT, ATC
HONEOYE FALLS
Honeoye Falls Lima Physical Th rapy
58 North Main Street Suite 200
P: 585-582-0034 F: 585-582-0026
Owner: David Monsees, MS, PT
EAST ROCHESTER
Pianoworks Physical Th rapy
349 West Commerical Street, Suite 1275
P: 585-264-0370 F: 585-264-0432
Owner: Leah Gerenski, DPT, OCS
HILTON
Hilton Physical Th rapy
1026 Hilton Parma Corners Road
Suite 1 PO Box 131
P: 585-392-8001 F: 585-392-8019
Owner: Matt Landon, DPT
NORTH GREECE
North Greece Physical Th rapy
515 Long Pond Road
P: 585-227-2310 F: 585-227-2312
Owner: Tim Anne, MS, PT, MLD-CDT
IRONDEQUOIT
Lattimore of Irondequoit Physical Th rapy
1299 Portland Avenue Suite 10
P: 585-286-9200 F: 585-286-9203
Clinical Director: Lindsey Yu, DPT, LMT
WEBSTER
Lattimore of Webster Physical Th rapy
1130 Crosspointe Lane Suite 6
P: 585-347-4990 F: 585-347-4993
Owner: Adam Frank, MS, PT
AVON
Avon Physical Th rapy
490 Collins Street
P: 585-226-2480 F: 585-226-2494
Co-Clinical Director: Jon Gerenski, DPT
Co-Clinical Director: Leslie Summers, PTA
Owner: Mario Melidona, PT
GENESEO
Lattimore of Geneseo PT
4577 Morgan View Road
P: 585-243-9150 f: 585-243-4814
Clinical Director: Johanna Kaufman, DPT
DANSVILLE
Dansville Physical Th rapy
49 Village Plaza Ames Plaza
P: 585-335-2456 F: 585-335-3494
Owner: Matt Marino, MS, PT
FAIRPORT
Lattimore of Fairport Physical Th rapy
59 Perinton Hills Shopping Center
P: 585-385-0444 F: 585-385-0442
Owner: Matthew Stoutenburg, MS, PT, CSCS
GATES CHILI
Lattimore of Gates Chili Physical Th rapy
37 North Union Street
P: 585-349-2860 F: 585-349-2995
Clinical Director: Jeff cGivern, PT
GREATER PITTSFORD
Lattimore of Greater Pittsford PT
Tobey Village Office ark
140 Office arkway
P: 585-387-7180 F: 585-387-7182
Clinical Director: Adam Ellis, DPT
GREATER ROCHESTER
Lattimore of Greater Rochester PT
2000 Empire Blvd Building 2
P: 585-671-1030 F: 585-671-1991
Clinical Director: Melissa Graham, DPT, OCS
SPENCERPORT
Lattimore of Spencerport Physical Th rapy
37 N. Union Street
P: 585-349-2860 F: 585-349-2995
Clinical Director: Russell Manalastas,
DPT, COMT, CSCS
successes; I earned the right last year to compete at the
professional level.
Judy is a natural athlete. She competed as a youngster in
swimming and gymnastics and made time for staying fit as
an adult as well, when her youngest child headed for college,
Judy decided the time was right. “Body building had always
been on my wish list. Ed and I became empty nesters and
I decided to go for it! But I could not do this without my
husband, Ed. He gives me wonderful moral support and
serves as my backstage hand.”
Judy conditions with daily strength training five days a
week and rests for two. She competes two to four times a
year and is looking forward to another competition this fall.
At the Masters Professional level, for women over 40, there
are not as many competitions. She frequently has to travel,
sometimes as far south as Florida, to compete.
Nutrition is crucial before a competition ‐ “Five to 6 weeks
before, I start to lower my body fat. I use my food scale
all year, but it becomes essential for me to carefully count
my protein, carbohydrate and fat grams. Fortunately my
husband is willing to eat the same food I do – he just gets to
eat more!” Judy is a certified nutritional coach and personal
trainer. She loves to cook, and harvests fresh herbs planted
in pots on her backyard patio. “I know exactly what I need
to achieve my stage look. I do love wine, but I abstain from
wine about 4-6 weeks prior to competing.” Judy is a strong
supporter of eating real food, minimally processed, and
cooking for oneself. “But let’s be realistic,” she confesses,
“no one is a truly clean eater. You’d have to grow and cook
all your own food! It’s all about balance. That being said,
you cannot out train a poor diet, and as I always say – the
best abs are made in the kitchen!” Judy has made many
new friends in the sport of bodybuilding, and credits her age
with helping her set priorities. “Back stage, right before the
competition, it is very intense and stressful. I make a point to
introduce myself to the women who are competing. I shake
hands, and wish them good luck.” Judy further explains,
“It’s important for women to support each other, and I want
to set that good example. Especially since I am usually the
oldest or nearly the oldest woman at these competitions, I
want to show women that we can compete against each
other with the best of intentions.”
Judy and Ed have been married 31 years. They have
raised four children – Bethany is the oldest at 29, followed by
Nicholas 28 and Nina 24 and Sam, who is 22. The Arazozas
enjoy wine tasting, and they are planning a trip to Napa in
the fall. Judy is uncertain how long she will continue in this
sport. But her ‘attitude of gratitude’ has served her well. “I
will let my body determine when to cut back, and I could
see myself cutting down to one or two competitions yearly.
I need to be a little cautious because of my age, but for now,
I am in the best shape of my life.” She adds with a chuckle,
“I hope to follow the wisdom and inspiration of Jack LaLane
‐ “Live Long and Healthy, and Die Fast!”
www.lattimorept.com
12 | fitness EDGE
November / December 2015
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Life, Peace and
Happiness
S
ummer is long over. For me
personally, I can always feel the ebb
and flow of a season ending and new
season beginning. I love the summer
warmth and care-free living, but I also
love the cooler mornings, the changing
colors, the feeling of snuggling in. I
believe that our intuitive inner being
feels the ebb and flows and one
should allow and trust that intuition
of changing seasons. I always take a
moment and reflect on what was and
what is possibly going to be, following
my current path
My reflection lately has been the
feeling of being grounded and slowing
down in my life. This past June marked
my 15th year of sharing Molly’s Yoga
Corner to so many beautiful and
genuine people. I have come to realize
that these 15 years have been such a
blessing to me for so many reasons.
I remember when I first opened the
studio in Fairport, I was unsure about
my teaching, my fears of owning my
own business and the feeling of ‘am
I good enough?’ The beautiful piece
with all of it is that I allowed myself
to go with the ebb and flows of it all.
Did I make mistakes along the way?
Yup. Did I grow from those mistakes?
Absolutely. At the end of last summer
(2014) I came full circle. The studio
that I began my yoga practice 20 some
years ago and where I taught my
first yoga class is now my 2nd studio
location, in the Genesee Center for
the Arts and Education building on 713
Monroe Ave in Rochester.
I have always been one who did
‘things’ a little different then the ‘norm’.
Some might call it a little bit of a rebel
attitude, some thinking marching to her
own beat, or even some might think a
little odd. I knew from the get go of
opening Molly’s Yoga Corner I didn’t
want to conform or ‘be’ something or
someone I truly was not.
So I went with my intuition, let it
flow and let it just be. When yoga
started becoming the ‘popular thing
to do’ I kept the practice true and
authentic. I remained true to myself, to
my students and to the tradition of the
practice. I can say I never bought into
the expensive yoga clothing line, fancy
mats, and all the accessories that have
been marketed out in the yoga world.
Off the Treadmill
For me personally, I found it to be
sad that such a beautiful practice and
tradition was being distorted by greed
and the attitude of ‘look at me’.
I’m a 54-year-old yoga teacher, who
began to practice in my early 30’s. I
came into yoga because as an athlete
since the age of 12 parts of my body
were beginning to be broken down.
Not only did the practice renew my
body, but also renewed my overall
well-being. Some people might think
over the years I have perfected the
practice, but I am here to tell you I
have not. I still get anxious when I go
upside down, I will never be able to do
the splits, I don’t like backbends, and
after 16+ years I’m still working on
my crow pose. But that is the beauty
of the practice; it keeps you real and
authentic! The practice should be an
ongoing practice. If anyone claims they
can do ‘it’ all, then I would question
their authenticity. I have allowed
myself to be vulnerable and humbled.
During these past 16+years, my life
has seen many happy days, but also
many sad and even depressing days.
I have lost many people who I cared
for and loved deeply, watched my kids
grow, fall, become very sick, hearts
been broken, but then saw them raise
above it all and have become amazing
young adults. My marriage once was
in shambles but now is healthier and
stronger than it has ever been, losing
good friends, but creating new ones
who have been a blessing in my life.
What I’m saying and sharing is that
I am real, I don’t hide my life, I truly
believe that allowing myself to be
as authentic as I can be made me a
stronger, more compassionate yoga
teacher and I truly do live with an open
heart. Yes I have had people hurt me as
I have hurt others as well. But when all
the dust settles, to be able to accept,
and acknowledge your mistakes,
growing from them, is truly what life
and living is about. I’m not sure I would
have been able to have gone through all
this without my practice and teaching
of yoga.
So as we approach new seasons,
take time and allow yourself to be and
take a moment to reflect on where
you have been and where your path
is taking and guiding you. Listen to
your own intuition and not be swayed
by others. Staying true to oneself is
indeed a beautiful practice in itself.
Peace, love and happiness to all!!
Molly
Molly’s Yoga Corner
is the ultimate
destination for
anyone looking to
experience the many
health benefits
attributed to yoga.
First Class
FREE
Say you saw us in Fitness Edge
Two Locations!
1000 Turk Hill Suite 220
Fairport, NY 14450
713 Monroe Ave 2nd Floor
Rochester, NY 14607
Phone: 585-202-1347
www.mollysyoga.com
November / December 2015
fitness EDGE | 13
Pavel
Fesyuk
O
Rochester’s Ninja
n September 17th, the world got a glimpse of local
Rochester man, Pavel Fesyuk, on the finale of American
Ninja Warrior, Season 7. Though it was only a 10 second
clip showing Fesyuk going out on the second obstacle, the
double salmon ladder; the fact remained that he had indeed
made it to the final round, farther than any local competitor
had before. I caught up with Pavel, along with his wife,
Emily and children, Dominik (2), who is a promising Ninja
in his own right, Katya (2 months) at Sebastian Park on the
west side of the city. I was able to gain some insight on
his experience and got to snap a couple ninja photos too .
I had no idea what an interesting character I was about to
meet. To say Pavel is “fascinating” is to say Donald Trump
is quarrelsome.
The second oldest child of 10, Pavel was born in
Sosnogorsk, Russia ( a town in the Northwest where a
corrective labor camp was located in the Soviet era). Pavel’s
family emigrated in 1989 to escape religious persecution and
via Italy, landed in Buffalo, NY, free to pursue their version of
the American dream. Fesyuk’s road to Las Vegas has been
anything but a straight one, but each turn adds nicely to his
story and I’ve found that he is a modern Renaissance man of
widely varied interests. From the (obviously Russian) sport
of ice hockey as a youth (outdoor only due to the family’s
limited resources) to his love of being outside, leading him
to the Bristol Mountain slopes and lakes of upstate New
14 | fitness EDGE
York where he pulled stunts on skis, Pavel is constantly
looking for action and is absolutely fearless (check out a
YouTube video of Fesyuk letting a snake bite him on the
nose - https://youtu.be/IVUcBPwpVeg.) It was also his
sense of adventure that led Pavel to Tennessee a few
years ago, where he met his wife, Emily. Having agreed
to help a friend move to college, Pavel spotted Emily while
on campus. He struck up a conversation, had a date that
night, and by the end of the trip had somehow taken a flight
to Michigan to meet Emily’s parents, returned home and
made plans to purchase a ring. They were married within a
year. Its not atypical for people to fall in love like that, but
seemingly typical for Fesyuk, who goes through life on a
quest to fulfill a destiny that he doesn’t seem to fully grasp
yet. He certainly doesn’t leave many paths untraveled in
pursuit of it; turning even the most mundane chores into
an adventure that could occur at any time. In googling for
highlights of his Ninja accomplishments, I found Fesyuk’s
YouTube channel, simply titled, ‘pfesyuk’. It is an eclectic
collection of ‘how to’ tutorials on subjects such as, “How to
eat a cicada” and “How to open a can without tools” along
with several exterminating videos, shot as viral marketing
for his employer, Town and Country Pest Solutions. Like a
younger, better looking “Turtleman”, his “How to Catch a
Skunk” video shows Fesyuk removing a live skunk from a
trap by simply shooting his hand in and grabbing the critter
November / December 2015
by the tail. He explained that if you could grab the tail and hold it aloft, the
animal couldn’t secrete its noxious odor, rendering his glands useless. Seems
simple enough… the video has nearly 70K views. You can also get a look at
Fesyuk’s exploits as he willingly does backflips off everything and anything
imaginable. Friends have dubbed him ‘The Machine’ for his daredevil approach
to challenges that normal humans fear to try. He also takes on more ‘traditional’
challenges with unconventional approaches, such as the time he decided to run
the Rochester Marathon with zero training. Check out the video of his finish - he
still had enough in the tank to sprint across the finish line! Of course, the videos
proved useful when Pavel decided to submit an application to American Ninja
Warrior. In 2014, Fesyuk drew on his collection to compile a video highlight reel
and was selected to compete on season 6, which was no small accomplishment
in and of itself. American Ninja Warrior has grown to be a huge hit, pushing
its way from obscure cable channels like G4 to mainstream network television,
appearing on NBC, first as a two-hour finale in 2011 to being entirely televised on
the big network this past summer. There were over 3000 video submissions for
season 6, with hundreds more showing up for a chance at a walk-on opportunity
at 5 regional qualifiers around the country. He failed to make it out of the qualifier
in 2014, which set the wheels in motion for his comeback in 2015.
First of all, for those with the notion that Fesyuk was ‘built’ for Ninja courses…
I’d say it seems more like Ninja courses were built for him. Before he even
knew about ANW, Pavel was constantly active. From scaling trees to climbing
rocks to the aforementioned daredevil stunts, he utilized virtually everything he
came across as an opportunity to train… for life. In training this year, Fesyuk
systematically combined all of his skills in an elaborate scientific approach that
paid big dividends in his run to the finals. First of all, he is not your typical
Ninja. At over 6 feet tall and 200 pounds, he outweighs the average 5’9”
competitor by over 40 pounds. Although his size offers some advantage in
the ‘reach’ department, it is a decided disadvantage on the hanging obstacles
(which seem to be making up more and more of the courses as the seasons
go on). Pavel knew that grip strength and the ability to hang would be crucial
to his success. No stone was left unturned as Pavel seized every opportunity.
At work, each stop meant pull-ups on the ladder rack mounted on his truck.
A ‘monkey bars ladder’ discarded from an old playground was mounted in a
tree in his yard for Salmon Ladder practice (google it!). Emily did draw the line
when Pavel mounted a climbing ledge to a gazebo for addition grip and scaling
practice. In the basement, I can only imagine an uninformed guest walking in
and thinking that they’ve entered some kind of medieval torture chamber. Pavel
drilled out baseballs and a bowling ball and mounted them to the ceiling with
rods to practice hanging from them with just his grip strength. He methodically
designed a training protocol for this, hanging by 5, 4, 3, 2 and then 1 finger at
a time in intervals of 7 seconds hanging with 3 seconds rest in between sets.
This was not all. Tractor tires, gymnastics rings, the chain link fence in the yard…
all were incorporated in preparation for the 2015 American Ninja Warrior run to
the finals. Additionally, Fesyuk trains at Victory Church in Henrietta. He utilizes
their vast array of fitness ministries as the foundation of his conditioning (Pavel
also has a firm foundation in his faith, regularly attending First Bible Baptist in
Hilton.) Mondays and Wednesdays, he does CrossFit-style workouts in the
VictoryFIT program, Tuesdays, he participates in the Mixed Martial Arts program
(check out the documentary, ‘Fight Church’ for more on this) and on Tuesdays
and Thursdays, he adds traditional weightlifting/strength training to his regimen.
Fesyuk also pays close attention to his nutrition, espousing the Gerson Therapy,
which employs a diet and de-codification regimen to rebuild the immune system
and restore the body’s own ability to heal itself. Again, Fesyuk’s passion for
learning has driven him to explore the benefits of a vegetarian diet and juice
cleanses (he still employs a juice fast annually for a ten day period). He also
does not eat on Mondays, drinking just water for 24 hours and takes a daily
multi-vitamin. He cannot recall being sick in over 5 years, a fact he credits to his
commitment to these lifestyle choices. It shouldn’t have been a surprise that
Fesyuk cruised to the finals of American Ninja Warrior this past summer. It was
simply another defining moment in a life that is well lived and enjoyed to the
continued on page 16
November / December 2015
fitness EDGE | 15
Rochester’s Ninja from page 15
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fullest.
What’s next? Well,
when I asked if he
plans on continuing
to compete, Pavel
told me, “Getting to
stage 1 of the finals
(there are 4) was ‘OK’
this year, I believe that
stage 3 is ‘doable’
for me and if I can
have a realistic shot
at a million bucks…
sure.” Fesyuk is also
becoming more and
more interested in
MMA fighting and is
contemplating his next move there as well. Life gives us
all experiences; some of us are determined to grab hold of
them without self-imposed limits. Pavel Fesyuk is one of
those rare individuals. I can’t help but be reminded of Robin
Williams’ exhortation to his students in Dead Poets Society.
He challenges them to “make your lives extraordinary” and
to ‘Carpe Diem’ (which means “seize the day”) as thought
of our meeting on that playground in September. One thing
is certain; whatever path Fesyuk chooses next, we can rest
assured that he will excel at it. What a privilege it will be
to witness the spectacle that will accompany it. I, for one,
can’t wait to see what it is.
healthy
FREE
Health • Wellness • FITNESS
Tips For
Healthy Hair
This Winter
NEW!
We’re
Evolving!
We’re expanding our focus to
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topics that fit into what it means
to be healthy and well in all
areas of our lives.
The Health
Benefits of
Chocolate
Take Dr. J’s
Sex Survey
How Healthy is
Your Wine?
16 | fitness EDGE
November / December 2015
Brenda Baker
Masters Figure Competitor
November/December 2015
November / December 2015
fitness EDGE | 17
How Healthy Is Wine? - One Winemaker’s Perspective
T
here have been numerous studies purporting the health
benefits of moderate wine consumption and in particular,
red wine. There are also numerous studies that seem to
indicate that the health benefits of moderate consumption
of red wine and other alcoholic beverages are overstated.
So what do we know and how should wine fit into a life
focused on fit and healthy living?
Essentially wine comes from crushing grapes to release
their sugary juices and then yeast consume the sugar in
those juices in a process called fermentation. The major
byproduct of that process is the production of ethyl alcohol.
Wine is also rich in organic acids, namely tartaric
and malic acid, which help to provide wine with
its low pH (usually in the range of 3.0 – 4.0
whereas water has a neutral pH of 7.0
and milk has a slightly acidic pH range
of 6.5 – 6.7). The combination of alcohol
content (usually between 9% and 15%)
and low pH makes wine a rather hostile
environment for the vast majority of
spoilage microorganisms. This is why
fermented beverages were safer to
drink and store than many ancient
communities’ water sources and
it was often blended with water
in those times to provide a
sterilizing effect.
Wine (both white and
red, though red in higher
concentrations)
contains
many types of polyphenols,
which are antioxidants that
protect the body’s tissues from
damage associated with heart
disease and cancer. The most
well known of these polyphenols
is resveratrol which is found in the
skin of red grapes (and therefore absent
from white wine) and is associated with a reduction in
inflammation and reduced risk of heart attack and stroke.
Of course, in modern times, the vast majority of us do
not lack for safe, reliable drinking water. Furthermore, there
are many negative effects of alcohol consumption. While
most of us naturally have an enzyme that metabolizes and
detoxifies alcohol (alcohol dehydrogenase, located in the
stomach and liver), we can only process approximately 14
grams of pure ethyl alcohol per hour (roughly the equivalent
of one drink). Alcohol can be toxic to the nervous system
and too much of a buildup in the blood as it waits to be
detoxified can lead to health problems that far outweigh the
benefits. High levels of alcohol in the blood also suppress
the immune system. Chronic alcohol consumption over
time causes damage to the liver and pancreas and can lead
to high blood pressure and diabetes. This is why moderate
consumption is so imperative. [Moderate consumption is
generally defined as no more than 2 glasses of wine per
day for males and no more than 1 glass of wine per day for
females as the female body is slower to metabolize alcohol.]
18 | fitness EDGE
As such, it seems there is an issue with viewing wine as a
healthy source of antioxidants: namely, the amount of wine
one has to consume in order to obtain significant amounts
of polyphenols comes with a host of negative side effects.
So in effect, modest wine consumption delivers modest
health benefits. In fact, in most of the studies trumpeting
the benefits of wine, the underlying study group had healthy
eating habits and so were also getting polyphenols and
resveratrol from other nonalcoholic sources such as fresh
grapes, berries, nuts, red cabbage, broccoli and
apples. The take away is that one can get all of the
positive benefits of wine by eating large amounts
of whole, fresh fruits, vegetables and nuts without
the negative impact of alcohol.
So, where does wine fit into an active and
healthy lifestyle? Well no decent trainer is going
to recommend you start consuming
wine as part of your workout
regimen. And if your immediate goal
is to lose weight, it is best to cut out
alcohol altogether as metabolism
of alcohol can interfere with
fat metabolism. However, for
many of us, we thoroughly
enjoy drinking wine and want
to continue doing so. That
being said, and within the
giant bias of being a vintner, I
do believe that wine can have
a place within a healthy and fit
lifestyle. More than anything,
moderation and timing are keys.
It is also very important
to focus on high quality wines.
First and foremost is quality of fruit.
Many wines rely on machine pruning
and machine harvesting of their fruit. While
this process is much cheaper and quicker, it leads to
damage both to the grapes and the vines. Lower quality fruit
not only means lower quality wine, but lower nutrient levels
in the grapes and therefore reduced health benefits. At Song
Hill Winery, all of our growers hand-tend their vineyards to
ensure optimum ripening and all of our grapes are handharvested. This allows the vines to be in good health and
thus better able to produce healthy grapes. The pickers can
also skip over under-ripe or damaged clusters.
Mass production of wine can also lead to a more difficult
fermentation environment for the yeast and they can emit
fusel oil and methanol, which are more toxic and harmful
than ethyl alcohol. This happens in larger fermentation
vessels where there is poor distribution of yeast and
nutrients, uneven fermentation, and large amounts of
heat generated. At our winery, we focus on small batch
fermentation and closely monitor the yeast so that we can
provide the proper nutrients to them at the proper time. It
is similar to how athletes tweak their diet depending upon
what type of athletic event they are training for: a marathon
requires different nutrition than a weight lifting competition.
November / December 2015
The same is true for yeast as they have different nutritional
requirements at different stages of alcoholic fermentation.
Finally, in conjunction with moderation, I highly
recommend pairing wine with food. There are a number
of chemical reactions that happen in the mouth involving
the taste buds that allow wine and food to enhance one
another. This is also important from a health perspective
because pairing alcohol with food slows the rate at which it
enters the bloodstream, thus helping to avoid many of the
side effects of high alcohol content. We give food pairing
recommendations with each of our wines and our wine club
members are sent wholesome recipes with each release.
In today’s modern times wine should no longer be a
prominent part of a healthy diet. It is a special, celebratory
drink that can enhance a meal and should be treated as
such, as opposed to a “superfood” with strong health
benefits. Consider drinking less, but focusing on higher
quality; because, when consumed moderately, with food,
and as part of an overall healthy diet and lifestyle, you can
enjoy the modest benefits of wine without experiencing
the adverse effects of alcohol.
Conor Gallagher founded Song Hill Winery in Victor, NY
in 2012 with his wife, Abby. They have two children and
believe in living a holistic life that nourishes the body, mind
and spirit.
Like our New Healthy Edge
Magazine Facebook Page
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Announcing a special holiday wine sale:
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November / December 2015
fitness EDGE | 19
Chocolate from Cacao - The Health Benefits
D
o you crave chocolate? Are you thankful for chocolate, but
wish there was a way to enjoy it, guilt-free? Have you read
that chocolate is healthy, but not sure how to interpret the results?
Chocolate comes from the seeds of a tree fruit. These seeds
are nutrient-dense and antioxidant rich, and have been designated
as a superfood. Selected right, chocolate, with properties of the
cacao seeds, can be beneficial to your health, mental well-being,
and fitness.
The Theobroma cacao (pronounced kah KOW), is a tropical
evergreen tree that grows in a region twenty degrees north and
south of the equator. It is the vibrant colored elliptical cacao pods
(top photo), and the cacao seeds, covered in a white fruity pulp
(middle photo), from which we derive chocolate. These seeds are fermented, then dried before being sold and
shipped as cocoa beans to a chocolate factory. Chocolate is a
melange of the cocoa bean (which breaks down to be cocoa solids
and cocoa butter (about 50%)) with sugar, that is it, anything else
is extra.
The research results for cocoa and chocolate industry are
promising according to USDA, WebMD, The Journal of Nutrition,
NCA Chocolate Council (National Confectioners Association), and
Journal of the American Heart Association. (Consult a nutritionist
and/or health professional before including cacao, cocoa, or
chocolate in your dietary plans.)
• Cacao is full of vitamins, and minerals, and contains fiber,
protein, and portions of healthy dietary fat. The most prevalent
minerals are magnesium, copper, potassium, and calcium.
• Cacao improves the vascular health by increasing blood
flow, making it complimentary to physical activity. (Adding 1-2
tablespoons of natural cocoa powder per day may be an effective
way to maintain cardiovascular health.)
• Cacao contains a high amount of phytochemical and
antioxidants, com-pounds believed to be the future of nutrition,
disease prevention, and good health.
• Cacao contains good chemicals that affect the brain and mood,
and also suppresses your appetite.
The good news (or disappointing, depending on your love of
chocolate), you only need to consume a small amount to get the
benefits. Cocoa powder, (fat free cocoa solid), the unsweetened,
non alkaline type (not Dutched process) will provide the most
health benefits. (The solids contain the nutrient value.) Cocoa nibs
(crushed cocoa beans that have been fermented, dried, roasted)
are also beneficial, and will provide more fiber and texture than
cocoa powder, but still contains the fat. And chocolate is not as
healthy of an option, but it is most preferred of consumers. Listed
are recommendations to selecting the most nutritious chocolate.
20 | fitness EDGE
• Search for the country of origin of cocoa beans (bean-to-bar/
craft chocolate), with a description as to the notes (flavors) to be
tasted. A sign of chocolate made with quality cocoa beans.
• Select a high percent cacao content, at least 63%. For example,
a 72% cacao content chocolate bar is 72% cacao (cocoa
solids and cocoa butter), and 28% is sugar and the remaining
ingredients. The higher the % cacao the healthier, as your palate
can accustom.
• Read logos and certifications. A sign of chocolate made with a
care for others and/or with standards, like USDA Organic, Direct
Trade, Equal Exchange…
• Read the ingredient list. Tip the first ingredient(s) listed in a
recipe are the most populated in the product. Cocoa Powder is
best as the first ingredient. Also acceptable first ingredients are
cocoa bean, cocoa mass, or cocoa liquor, which again means it
includes cocoa solid and cocoa butter. If it states “sugar, milk fat,
cocoa butter,” steer clear. Even “chocolate” as the first ingredient
is suspect. The key is to avoid the fat and sugar, and retain the
nutrient rich (fat free) cocoa powder.
• Read the Nutritional Facts, and identify the serving size (pay
attention to the small print). The percent daily values provide easy
reference to the calories, nutritional value, protein, and vitamin
content, as well as amount of fat and sugar. Compare nutritional
values.
• Be mindful. Eat chocolate slowly. Use all your senses. Consume
in moderation. Eating is an adventure. Give your palate time to
adjust, and be open to new experiences.
Not all chocolate is created equal or the same, and each origin,
tree, pod, bean, process, blend, percent, and brand will add to an
inherently diverse outcome. Sample the spectrum of products
and notes (flavors), experiment with recipes and food inclusions
with cocoa powder, cocoa nibs, and/or dark chocolate, and learn
to embrace the change.
Have fun with the exploration. Indulge intelligently, moderately,
with a sense of innocence, your heart, and mind deserve it!
Enjoy!
James Locke, IV, is a certified chocolate maker, chocolatier,
demonstrator, and content strategist. His love is for all
things chocolate. He feels fortunate to be able to enjoy one
of the worlds most celebrated, and healthy, superfoods. He
is exploring the cocoa ecosystem from tree-to-bar, with a
focus on infrastructure, and the livelihoods of cacao farmers
around the world. He is an advocate of sustainable cocoa,
and fine chocolate. Follow his chocolate trails on Instagram: @
j4cocoaexplore.
November / December 2015
November / December 2015
fitness EDGE | 21
I
t’s hard to believe we are approaching
the end of 2015. Did this year leave
you wondering where to go from
here? What goals to set for yourself
in the upcoming year? Maybe you
are wondering about who you are as
an individual, or even, who you are in
the dynamics of your relationship. Why
not take some time to get to know the
real you for the new year by answering
some personal questions about your
sexual health.
Sexual health is part of your
personal health that tends to be talked
about the least. I want to help open
up the dialogue about sexual health
because it is such an important part
of you! Here are some questions
to help you to begin exploring your
sexual Self. You can answer these
Age:_________ Gender:____________
1) How old were you when you had
your first sexual encounter?
a) I have never had a sexual
encounter
b) 12 years old or younger
c) 13 to 16 years old
d) 17 years old or older
2) My first exposure to sexuality
came from:
a) Discussion with my parents/
guardians supplemented by
information at school from
teachers and peers.
b) Sex education at school
supplemented by what I could
pick up from siblings and peers.
c) Wherever I could sniff it out, say
dirty movies and magazines and
eavesdropping.
3) I was raised in an environment in
which sexuality was:
a) Treated as normal, healthy and
natural development
b) Quietly accepted but not openly
discussed
c) Shrouded in silence and/or shame
22 | fitness EDGE
questions anonymously through this
link http://www.surveymonkey.com/r/
ZXMTWQW, or mail in to: Dr. Jessica
Germano-Fokin 277 Alexander Street,
Suite 306. We will provide the results
in the Jan/Feb issue. Don’t hold back
because you are scared, embarrassed,
feeling abnormal, etc. Go for it! You
never know what you can learn about
yourself. This is also anonymous, so
you have nothing to lose! Take action
today! For more information about
sexual health or to schedule a session,
visit
www.sexualhealthdiscoveries.
com .
Dr. Jessica Germano-Fokin (Dr. J)
Sexual Health Discoveries
Ph. 585-362-7284
[email protected]
sexualhealthdiscoveries.com
** ‘Like’ Sexual Health Discoveries
on Facebook and LOVE the new and
exciting information! Stay tuned in and
in touch through our blog!!
Rochester Fitness Calendar
WOD with Warriors
Team Red, White and Blue ($10 donation optional)
Wednesday, November 11, 6:00AM. CrossFit Fruition, www.eventbrite.
com/e/wod-with-warriors-crossfit-fruition-tickets-19027958135
Wedge Waddle – 3 Mile Walk/Run
Saturday, November 14, 9:00AM. Frontier Volunteer Fire Company, 2176
Liberty Drive, Niagara Falls, NY, www.uspa.net/uspaform/download.
php?q=Zm9ybV9pZD0yMDE3MCZpZD0xMjEmZWw9ZWxlbWVudF8xJmhhc2g9NmI3NmY4MjQwMGE5YTczY2U4YmYzZjQ1Y2FiMzFlYWM%3D
Salsa Cycles Snow Bike Demo
SFG Kettlebell Course
Sunday, November 15, 8:00AM – 5:00PM. North Eastern Martial Arts,
3240 Chili Avenue, 585-889-7330. www.regonline.com/Register/
Checkin.aspx?EventID=%201771351
Sunday, November 15, 9:00AM. Penfield Sport & Fitness,
667 Panorama Trail W. [email protected]
www.pcr-timing.com/2015.html#gilda
Rochester Woman Magazine’s Ultimate Women’s Expo
Thursday, November 19, 5:00PM until 9:00PM. Burgundy Basin Inn.
www.rochesterwomanmag.com/rwm/
ROCovery Fitness Friends and Family 5K
4) Which of the following best
describes your sexual orientation?
a) Heterosexual
b) Gay or Lesbian
c) Bisexual
d) Not sure
5) During your life, with whom have you
had sexual contact?
a) Never had sexual contact
b) Females
c) Males
d) Both
6) During your life, with how many
people have you had sexual
intercourse?
a) I have never had sexual
intercourse
b) 1-3 Partners
c) 4-6 Partners
d) 7-9 Partners
e) 10 or More Partners
7) Did you ever drink or use drugs in
order to have sexual relations?
a) Yes
b) No
c) Not sure
November / December 2015
Sunday, November 22, 8:00AM. Southeast Family YMCA. $15-30.
www.rochesterymca.org/turkeyclassic
USPA New York State Powerlifting Championships
Second Annual Gilda’s Gallop 5K
sex survey
32nd Annual Turkey Classic 5 mile race and
1 mile Family Fun Run
Saturday, November 21, 8:30AM. Genesee Valley Park Roundhouse
Shelter. $20 (T-shirts are $25) all proceeds to benefit ROCovery Fitness’
stand against addiction. www.rocoveryfitness.org
Barbells for Boobs – Fundraiser for mammograms
Saturday, November 21, 9:00AM. CrossFit Webster,
www.crossfitwebster.com
Thursday, Thanksgiving Day, November 26, 10:00AM. Star Alley,
664 South Avenue. FREE (donate a pair of socks to St. Joseph’s
Hospitality House. www.wedgewaddle.com
Wednesday, December 2, all day. Rochester Fitness & Cycling,
NEW location, 2505 Browncroft Blvd (Browncroft Corners Plaza.)
www.rochesterfitnessequipment.com
Rethink your Drink
Learn what’s on the Label: presented by Michelle Weiler
Thursday, December 3, 12noon – 12:45PM. FREE. City of Rochester
Central Library, 115 South Avenue. 585-428-8110
Kettlebell Winter Classic
Sunday, December 6, 10:00AM. ROC Boxing & Fitness, 524 Atlantic Ave.
www.rocboxing.com
#TrailsROC 0 Degree WTF (Winter Trail run Festival)
Saturday, December 12. 15 miler – 10:00AM, 10 miler – 10:30AM, 5
miler – 11:00AM. Cost - $1 per mile. Powder Mills Park.
www.trailsroc.org/wtf/
Like our New Healthy Edge Magazine
Facebook Page
8) Have you ever been forced and/or
pressured to engage sexually?
a) Yes
b) No
c) Not sure
9) The last time you had sexual
relations, did you use protection?
a) Yes
b) No
c) Not sure
10) I have engaged in the following
sexual relations:
a) Vaginal Intercourse
b) Anal Intercourse/Penetration
c) Oral Sex
d) Pornography Use
e) Erotic literature
f) Masturbation/Self-stimulation
g) Bestality (Sexual relation with
animals)
h) Exhibitionism (Exposure of Self)
i) Voyeurism (Watching others
engage sexually)
j) Domination and Submission
k) Polyamory
l) Swinging
m) Fetishistic Behavior
n) Sex with multiple partners
November / December 2015
fitness EDGE | 23
Transformation
The 10th ANNIVERSARY of the Fitness
Edge Body Transformation Challenge
T
he Original Body Transformation
Challenge was created in
2006 to motivate and inform
people how to integrate health
habits into their busy lives to experience the benefits of regular
exercise, proper nutrition and a
positive attitude. We have gone
through a few name changes
over the years, starting as the 98
PXY ‘At Work Workout Challenge’
designed to encourage people
who worked downtown to workout downtown (at the Downtown
Fitness Club.) It them became the
Celebrity Boot Camp Challenge for
a few years, where local personalities such as Nikki Rudd from Channel 10 and Kimberly & Beck (then of
the BUZZ) battled it out along with
‘civilian’ teammates in a weight loss
challenge. Finally, we evolved to
the format that we now follow which
doesn’t just reward weight loss, but
other health indicators, such as trimming bodyfat and waistline reduction.
We even score a ‘before/after’ photo
for visible signs of health improvement. Of course, along the way, we
are sharing information and motivation
designed to help contestants learn the
lifestyle that is both healthy and sustainable.
You’ve recently seen ‘diet’ programs
referred to as IIFYM (If it fits your macros) or ‘flexible’ dieting touted as the
‘best’ way to eat in support of your
workouts to reach your ultimate fitness
goals. Truth is, this has always been
the case, it just didn’t have a catchy
phrase to ‘market’ it by. ‘Macros’ are
simply the macronutrients that make
up our food, protein, carbohydrates
and fats. Flexible dieting simply is calculating your daily caloric needs and
then choosing the “best” ratio of macronutrients for your goals. Once you
have figured those numbers, hypothetically, any combination of foods that
fulfill that daily formula can be utilized.
The Fitness Edge Body Transformation
Challenge is a complete 8 week work-
24 | fitness EDGE
out and nutrition program (that utilizes
the principles of flexible dieting, with
a menu included) designed to help
you attack unwanted bodyfat and increase your lean muscle definition
to create a BODY ‘TRANSFORMATION’ that is impactful. You’ll receive daily emails with motivation
and instruction to assist along the
way.
WE have found “People don’t
plan to fail; they simply have
failed to plan.” We change that.
Our program is not magic, just
hard work with a plan...for SUCCESS.
“Hey John, this is my before and after picture.
The ‘before’ picture was taken almost 2 years
ago. I NEVER thought about working out or eating healthy. After I had my son Patrick who is 5
now I decided it’s time to start working toward
a better me. But it didn’t happen. I had no motivation and I felt horrible about myself, but that
didn’t stop me from making bad choices with
food and all. I was a big junk food junkie. A
year after my son was born, I was expecting
twin boys but lost them when I was 5 months
along. I fell into huge depression and it made
me eat even more. After a few months of the
loss of my angels, I was expecting again with
my beautiful daughter, who is 2 now. I moved
up here from florida when I was 4 months pregnant due to a separation with my ex. A few
months after I had my daughter, I decided that
my new year resolution would be to lose at
least 50 pounds. Guess what? I did it!! All the
compliments from my friends and family were
a huge motivation, but the most important decision I made was entering the body transformation challenge with Amanda at the YMCA.
It provided the structure to put a huge turn to
my whole life. I am eating healthy and making
better choices not only for myself but also my
kiddos! Here in the pic, I started at 197 pounds
and now I am down to 140. Thanks again for
the awesome challenge and I was very glad to
be a part of it!”
November / December 2015
Most people who adhere to
the program lose at least 10 pounds
and we have helped people lose 20,
30, 40 and even 50 pounds in just 8
weeks.
The CHALLENGE part is this:
Starting the first week of January, just
$39 for the 8 weeks, it’s a great investment into your health and fitness and
a jump start on your New Year Resolutions. Additionally, the woman and
man who complete the best transformation over the 8 weeks will win
CASH.* There is also a team division
for organizations (gym, workplace,
club, etc.) with the winning team being awarded a $500 gift certificate for
workout equipment from Rochester
Fitness & Cycling.
One year ago, Effie McCarthy (pictured here) was looking for a way to
lose weight and get healthy. Effie entered our challenge at the Canandaigua
YMCA where Amanda Petroccione
(listed in the Fitness Edge Personal
Trainer Directory at www.fitnessedgemedia.com) organized a team of 30
plus competitors to participate. Not
only did the Y team win the team prize
and earn some new equipment for
their collective efforts, Effie lost 17
Helping your hair survive
the winter
Beauty
By Mackenzie Hutchings,
Stylist at La Salon Bianca
N
ow that the weather is starting to turn and the days are
much colder, it’s time to start thinking about ways to
protect our hair from the damage that the winter elements
can cause. Here are six tips that will help you maintain
healthy, beautiful hair this season.
1) Wear a hat. A hat keeps your hair covered from the wind,
rain and snow. But as we all know, no woman wants
the “dreaded hat hair.” A great way to avoid this is to
wrap your hair in a silk scarf before putting on your cozy,
wool beanie. This helps to protect your hair from damage
caused by the hat rubbing against your hair and it also cuts
down on the static.
2) Treat your hair. During the winter months, it’s a great idea
to once a week to a deep conditioning treatment. This
will help to replenish the moisture, which tends to get
depleted from things such as the cold winter air and the
dry heat in your home. I recommend Eufora’s Intense
Moisture Mask; it’s my ‘go to’ for the winter.
3) Keep your hair washing to a minimum. To prevent your
hair from drying out too much, limit shampooing to 2-3
times weekly.
4) Dry your hair before leaving the house. The moisture
in your hair combined with the cold air, will add further
damage to your hair by making it more brittle and dry…
and you’ll prevent colds and flus!
5) Regular trims. Every six to eight weeks, get a light dusting
(trim) to help reduce the chance of dry, splitting ends.
6) Invest in a humidifier. You may be thinking that humidity
equals frizzy hair, but when you have the heat on, the air in
your home becomes very dry. A humidifier helps stop your
hair and skin from becoming dried out.
Personally, I’m hoping for a short winter this year…but
regardless of how long it lasts, you’ll keep your hair healthy
and radiant just by following these helpful hints.
Stay beautiful.
Mackenzie Hutchings
Stylist, La Salon Bianca
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continued on page 32
November / December 2015
fitness EDGE | 25
Reducing Stress
through Massage
and Skin Care
Wellness
S
tress is universal and can be overwhelming. It can
contribute to a variety of symptoms including headaches,
upset stomach, anxiety, elevated blood pressure, body
pains and difficulty sleeping. While we can’t completely
eliminate sources of stress in our lives, we can take charge
of our wellness and control the impact of stress in our lives.
Research has shown that therapeutic massage can
reduce blood pressure and heart rate, relax the muscles
and increase the production of endorphins. Serotonin and
dopamine are released through massage and the result is a
feeling of calm relaxation that makes chronic or habitual as
well as acute or short-term stress easier to overcome.
In fact, stress relief is one of the first benefits that comes
to mind when thinking of massage therapy. And it’s a key
component to anyone who is seeking to achieve a healthier
lifestyle. Clinical studies show that even a single 90 minute
massage session can significantly reduce heart rate, cortisol
and insulin levels – which explains why massage therapy
plays an important role in stress relief.
Stress can manifest itself not only in the muscles and
anatomical systems, but also through the skin - in wrinkles,
26 | fitness EDGE
lines, dryness, and breakouts. Even though the skin is
the largest organ in the human body, many of us neglect
to care properly for our skin particularly under stressful
circumstances.
One excellent way for both men and women to care for their
skin is to have regular facial services. Massage Envy Spas
offer Murad® Healthy Skin facials which feature Murad’s
high performance clinical skincare formulas are designed
to target specific concerns to help rapidly and dramatically
improve the skin’s look and feel. Each facial follows an
exclusive protocol specifically designed for Massage
Envy. And maintaining the benefits of a facial session is
easy by following a home-care regimen customized to your
individual needs by our licensed estheticians.
Taking care of your body should be at the top of your list
of priorities. By adding therapeutic massage and skincare to
your routine, you’ll feel, look and simply be healthier far into
the future.
Visit us at any of the four Rochester-area Massage Envy
locations (Pittsford, Victor, Webster and Greece) to learn
about our wellness program and to make a holiday purchase
for yourself and those on your gift list. They’ll thank you for
it!!
November / December 2015
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November / December 2015
fitness EDGE | 27
Narcissistic Personality
Disorder
Reprinted from www.goodmenproject.com and www.huffingtonpost.com with permission by
Dr. Craig Malkin, author of Rethinking Narcissism: The Bad-and Surprising Good-About Feeling Special
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28 | fitness EDGE
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November / December 2015
Mental Health
Scan Me
t the beginning of April this year, I was
tapped by the Huffington Post Live
team for a discussion on narcissism.
I happily agreed to appear, for a
number of reasons, not the least of
which is that narcissism happens
to be one of my favorite
subjects. Early in my training,
I had the pleasure of working
with one of the foremost
authorities on narcissism in
our field, and in part because
of that experience, I went
on to work with quite a few
clients who’d been diagnosed
with narcissistic personality
disorder. That’s where I learned
that the formal diagnostic label
hardly does justice to the richness
and complexity of this condition.
The most glaring problems are easy
to spot — the apparent absence of even
a shred of empathy, the grandiose plans and
posturing, the rage at being called out on the slightest
of imperfections or normal human missteps — but if you
get too hung up on the obvious traits, you can easily miss
the subtle (and often more common) features that allow a
narcissist to sneak into your life and wreak havoc. Just ask
Tina Swithin, who went on to write a book about surviving
her experience with a man who clearly meets criteria for
NPD (and very likely, a few other diagnoses). To her lovestruck eyes, her soon-to-be husband seemed more like a
prince charming than the callous, deceitful spendthrift he
later proved to be. Looking back, Tina explains, there were
signs of trouble from the start, but they were far from
obvious at the time. In real life, the most dangerous villains
rarely advertise their malevolence. So what are we to do?
How do we protect ourselves from narcissists if they’re so
adept at slipping into our lives unnoticed? I shared some
of my answers to that question in our conversation, and I
encourage you to watch it. But there were a few I didn’t get
to, and others I didn’t have the chance to describe in depth,
so I thought I’d take the opportunity to revisit the topic here.
Tread carefully if you catch a glimpse of any of these subtler
signs:
Projected Feelings of Insecurity
I don’t mean that narcissists see insecurity everywhere. I’m
talking about a different kind of projection altogether, akin to
playing hot potato with a sense of smallness and deficiency.
Narcissists say and do things, subtle or obvious, that make
you feel less smart, less accomplished, less competent.
It’s as if they’re saying, “I don’t want to feel this insecure
and small; here, you take the feelings.” Picture the boss
who questions your methods after their own
decision derails an important project,
the date who frequently claims not
to understand what you’ve said,
even when you’ve been perfectly
clear, or the friend who always
damns you with faint praise
(“Pretty good job this time!”).
Remember the saying: “Don’t
knock your neighbor’s porch
light out to make yours shine
brighter.” Well, the narcissist
loves to knock out your
lights to seem brighter by
comparison.
Emotion-phobia
Feelings are a natural
consequence of being human,
and we tend to have lots of them
in the course of normal interactions.
But the very fact of having a feeling in
the presence of another person suggests
you can be touched emotionally by friends,
family, partners, and even the occasional tragedy or
failure. Narcissists abhor feeling influenced in any significant
way. It challenges their sense of perfect autonomy; to admit
to a feeling of any kind suggests they can be affected by
someone or something outside of them. So they often
change the subject when feelings come up, especially their
own, and as quick as they might be to anger, it’s often like
pulling teeth to get them to admit that they’ve reached the
boiling point — even when they’re in the midst of the most
terrifying tirade.
A Fragmented Family Story
Narcissism seems to be born of neglect and abuse, both
of which are notorious for creating an insecure attachment
style (for more on attachment, see here and here). But the
very fact that narcissists, for all their posturing, are deeply
insecure, also gives us an easy way to spot them. Insecurely
attached people can’t talk coherently about their family and
childhood; their early memories are confused, contradictory,
and riddled with gaps. Narcissists often give themselves
away precisely because their childhood story makes no
sense, and the most common myth they carry around is
the perfect family story. If your date sings their praises for
their exalted family but the reasons for their panegyric seem
vague or discursive, look out. The devil is in the details, as
they say — and very likely, that’s why you’re not hearing
them.
Idol Worship
Another common narcissistic tendency you might be less
familiar with is the habit of putting people on pedestals.
continued on page 31
November / December 2015
fitness EDGE | 29
Supplement Corner
Creatine
By Paul Iatomasi Jr.
(Natural Professional Bodybuilder)
(C.P.T & Fitness Model)
W
henever you ask a Bodybuilder,
athlete or any young man trying
to build muscle and enhance recovery
“what supplements do you take?”
Nine times out of ten they will say
“I take Creatine.” Creatine (Creatine
Monohydrate) is a compound produced
by metabolic processes in
the body. When muscles
are in use, the compound
adenosine
triphosphate
(ATP) is broken down into
two other compounds:
adenosine
diphosphate
(ADP)
and
inorganic
phosphate. This process
produces the body’s cellular
energy, which, among other
things, powers the muscles.
Each such burst of energy is
very fleeting. However, with
the addition of creatine,
ADP can be transformed back to ATP,
the source of cellular energy. Taken as
a supplement, creatine can increase
both endurance and strength, making
possible extended workout time. Longer
workouts in turn can result in increased
lean muscle mass.
Creatine is particularly popular with
athletes. The use of creatine for muscledepleting illnesses and the natural
wasting of muscles that comes with age
is also being studied. Creatine should be
used in combination with a balanced,
nutritionally complete diet.
What are the concerns or possible Side
Effects to Supplementing with Creatine?
Creatine Supplements are used by
athletes,
bodybuilders,
wrestlers,
sprinters, and others who wish to gain
muscle mass. The Mayo Clinic states
that creatine has been associated with
asthmatic symptoms and warns against
consumption by persons with known
allergies to creatine.
A 2009 systematic review discredited
concerns that creatine supplementation
30 | fitness EDGE
could affect hydration status and heat
tolerance and lead to muscle cramping
and diarrhea.
There are reports of kidney damage
with creatine use, such as interstitial
nephritis; patients with kidney disease
should avoid use of this supplement.
In similar manner, liver function may be
altered, and caution is advised in those
with underlying liver disease, although
studies have shown little or no adverse
impact on kidney or liver function from
oral creatine supplementation. In 2004
the European Food Safety Authority
(EFSA) published a record which stated
that oral long-term intake of 3g pure
creatine per day is risk-free.
A 2003 study on athletes
who took creatine for 21
months, found no significant
changes in markers of renal
function a 2008 study on
athletes who took creatine
for 3 months, found no
evidence of kidney damage
during that time.
L o n g - t e r m
administration
of
large
quantities of creatine is
reported to increase the
production of formaldehyde,
which has the potential to cause serious
unwanted side effects. However, this
risk is largely theoretical because urinary
excretion of formaldehyde, even under
heavy creatine supplementation, does
not exceed normal limits.
Extensive research has shown that
oral creatine supplementation at a rate of
five to 20 grams per day appears to be
very safe and largely devoid of adverse
side-effects, while at the same time
effectively improving the physiological
response to resistance exercise,
increasing the maximal force production
of muscles in both men and women.
Many meta analyses found that
creatine treatment resulted in no
abnormal renal, hepatic, cardiac, or
muscle function.
Can Creatine help with any ailments or
illnesses?
Creatine is not only used by athletes to
improve their overall performance, it may
also help treat a range of neuromuscular
and
neurodegenerative
disorders,
such as arthritis, Parkinson’s disease,
November / December 2015
congestive heart failure, and depression,
in addition to improving cognitive ability.
Creatine could help slow the progression
of Parkinson’s disease. In mice models
of Parkinson’s disease, creatine was
able to prevent the loss of the cells that
are typically affected by the condition.
Research, published in the Journal
of Neurochemistry3, concluded that
“combination therapy using Coenzyme
Q(10) and creatine may be useful in
the treatment of neurodegenerative
diseases such as Parkinson’s disease
and HD.
Creatine could also help improve
the strength of people suffering from
dystrophy. One German study found that
patients who took creatine experienced
an increase in muscle strength of 8.5
percent compared to those who did not
take the supplement. Dr. Rudolf Kley,
of Ruhr University Bochum, Germany,
lead reviewer of the study, said that the
finding “shows that short- and mediumterm creatine treatment improves
muscle strength in people with muscular
dystrophies and is well-tolerated.”
It also may come to a surprise
that Creatine may help alleviate the
symptoms of depression. Researchers at
three different South Korean universities
found that women with depression who
augmented their daily antidepressant
with 5 grams of creatine responded
twice as fast and experienced remission
of the illness at twice the rate, compared
to women who took the antidepressant
alone.
How many forms of Creatine are sold on the
market place and what are my options?
Creatine comes in many forms: Powder
(flavored or unflavored), capsules,
tablets, and even soft chews. If you are
looking for a calorie form then you would
have to go powder (all unflavored, some
flavored), capsules or tablets. I would
recommend people who are interested
to go see my good friend Justin who
owns and operates a GNC located on
Mt. Hope in College Town Plaza.
Paul Iatomasi is a
Professional
Natural
Bodybuilder, Nutrition
Specialist and Contest
Prep Coach as well as
a Bodybuilding Contest
Promoter and Fitness
Model. Paul can be
reached via email at pauliatomasi@gmail.
com or on Facebook and Instagram (Paul
Iatomasi Jr).
Mental Health from page 29
College
Town
The logic goes a bit like this: “If I find
someone perfect to be close to, maybe
some of their perfection will rub off
on me, and I’ll become perfect by
association.” The fact that no one can
be perfect is usually lost on the idolworshipping narcissist — at least until
they discover, as they inevitably do, that
their idol has clay feet. And stand back
once that happens. Few experiences
can prepare you for the vitriol of a
suddenly
disappointed
narcissist.
Look out for any pressure to conform
to an image of perfection, no matter
how lovely or magical the compulsive
flattery might feel.
A High Need for Control
For the same reason narcissists often
loathe the subject of feelings, they
can’t stand to be at the mercy of
other people’s preferences; it reminds
them that they aren’t invulnerable
or completely independent — that,
in fact, they might have to ask for
what they want — and even worse,
people may not feel like meeting the
request. Rather than express needs
or preferences themselves, they
often arrange events (and maneuver
people) to orchestrate the outcomes
they desire. In the extreme form, this
can manifest as abusive, controlling
behaviors. (Think of the man who
berates his wife when dinner isn’t ready
as soon as he comes home. He lashes
out precisely because at that very
moment, he’s forced to acknowledge
that he depends on his wife, something
he’d rather avoid.) But, as with most of
these red flags, the efforts at control
are often far subtler than outright
abuse. Be on the lookout for anyone
who leaves you feeling nervous about
approaching certain topics or sharing
your own preferences. Narcissists have
a way of making choices feel off-limits
without expressing any anger at all — a
disapproving wince, a last-minute call
to preempt the plans, chronic lateness
whenever you’re in charge of arranging
a night together. It’s more like a war of
attrition on your will than an outright
assault on your freedom. None of
these signs, in isolation, proves that
you’re with a narcissist. But if you see
a lot of them, it’s best to sit up and take
notice. They’re all ways of dodging
vulnerability, and that’s a narcissist’s
favorite tactic.
Dr. Craig Malkin is an
author, clinical psychologist,
and Instructor of Psychology
for Harvard Medical School
(HMS) with two decades
of
experience
helping
individuals, couples, and
families. His unique, practical
approach to helping people break out of
painful romantic patterns combines an
in-depth knowledge of the science of
attraction with a broad, interdisciplinary
understanding of how relationships work.
He serves as president and director of
YM Psychotherapy and Consultation,
Inc., which provides psychotherapy and
evidence-based couples workshops.
He’s also currently writing a self-help
book designed to help people break bad
romantic patterns.
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fitness EDGE | 31
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Transformation from page 24
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32 | fitness EDGE
November / December 2015
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