Read Magazine - Fitness Edge Media

contents
Profile Jessica and Dan McNabney...........................................................2
Business Enterprise Evoke Healthy Foods.............................................4
Workplace Wellness Canandaigua National Bank.................................6
Published by:
Fitness Edge Media
Writer / Editor:
John Hutchings
Photographer:
Jenniffer Merida,
PhotoCHICA
Contributing Writers:
Brian Quinn
Greg Davis, CPT
Graphic Designer:
Maia VanOrman,
Messenger Post Media
Downtown Fitness Club
50 Chestnut Street
Rochester, NY 14604
Advertising and
Subscriptions:
[email protected]
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.
Culture Fitness & Tattoos...........................................................................8
Transformation Kelly Kinard...................................................................12
Lifestyle Dining Out Healthy at Roam Cafe............................................14
Training 5 Tips for Training from Greg Davis.........................................16
First Person Rochester Marathon...........................................................24
Letter from THE EDITOR
Welcome to Fitness Edge Magazine.
This publication represents a culmination of a vision that I’ve had for
some time to share a singular vehicle that everyone can attach their
version of fitness to. For some, fitness represents the quest to be their
best; athletes striving for the highest accolades on the stage, in the arena
and at the gym. Others see fitness as an enhancement and participate
in it to make everything in their lives better through the physical, mental,
emotional and spiritual enrichment it provides. For many, fitness is simply
their salvation. Without exercise’s transforming power to help cope, focus
and find motivation to get through some pretty crappy times…well, it
would be much harder to say the least.
You see, fitness is more than lifting, running and stretching. It may
sound cliché, but fitness is a lifestyle.
I have enjoyed reaching out beyond the bricks and mortar of the
Downtown Fitness Club where I have been practicing my brand of
fitness for the past 10 years to talk with leaders to put this book together.
Rochester is an incredible fitness community and I see a bright future
ahead as motivated, creative and focused individuals continue to innovate
and deliver the message, “everything is better with exercise!” As a rising
tide lifts all boats, I’m convinced that the collective work of my talented and
dedicated colleagues will have a positive impact on the people in our part
of the world beyond measure. I look forward to bringing you their stories.
From tattoos to ‘paleo’ and it seems like everywhere in between, this
has been the start to what I imagine as a wonderful adventure exploring
the world of fitness. I hope you’ll join me.
I can’t end without thanking everyone who has contributed to this
inaugural issue of Fitness Edge Magazine, especially my wife Kim. She has
supported my crazy ideas for the past twenty five plus years and endured
the hardships that occur when those ideas aren’t so good. If you see her,
I hope you’ll tell her that this is one of the good ideas…and that I love her
beyond what words can say.
Enjoy the journey.
John H
Fitness Edge Magazine
September/October 2014
fitness EDGE |
1
trainers
T
he Fitness Edge featured personal
trainers for September/October
2014 are Jessica and Dan McNabney.
I recently caught up with the fit
couple for a few minutes between
classes over at CrossFit Webster and
discussed motivation, philosophy
and Reebok Nanos. Here’s what I
learned…
Hometown:
Jess: DeRuyter, NY
Dan: St. Louis, Missouri
Status:
Married – to each other
Train at:
Jess: Flower City CrossFit and
CrossFit Webster
Dan: Flower City CrossFit, CrossFit
Webster and Iron Core CrossFit
Certifications:
Jess: • Second degree Black Belt in Karate
• ACE certified Personal Trainer
• CrossFit Level One Certification
• CrossFit Specialty Courses - Rowing
- Gymnastics
- Olympic Weightlifting
2
| fitness EDGE
Of The
Month
- Strongman
Dan:
• CrossFit Level One Certification
• CrossFit Olympic Weightlifting
Other Related Experience:
Jess: Coaching, Student Activities
director, Nannying, Waiting Tables
(believe me, the last two ARE
relevant)
Dan: Coaching, Desk at Gym
Major Influences in the fitness business:
Jess: My high school track and
volleyball coaches, CJ Martin and
Ben Bergeron.
Dan: High school and college
coaches.
‘Go to’ Motivation Style:
Jess: Her “coaching voice.” A
calm, confident tone that says, “I
understand.” That, and challenging
competitive athletes by letting them
know someone is 2 reps ahead.
Dan: Versatile. Prefers quieter
motivation in the form of a positive
phrase or mantra but is willing to
scream at those who respond to it.
Philosophy:
Jess: Return tomorrow. “Stretch
September/October 2014
l to r: John Hutchings, Jessica McNabney, Dan McNabney
s
Cros Fit
ty
s s fit .c o m
p
m
a !
c
t al
o
bo eci
sp
cro
Reebok Nanos.
Jess: The shirt really won’t matter
because it’ll get tossed off at some
point anyways…but I usually stick
with Lululemon sports bras and
shorts, sometimes some Reebok
ones instead (as long as it’s moisture
wicking) and Reebok Nanos, they’re
the most comfortable and functional
shoes I own.
Favorite fitness ‘gadget’:
Dan: Don’t use any.
Jess: Foam roller, that sucker has
saved my IT bands and calves so
many times.
Favorite fitness ‘hack’:
Dan: Shaker bottles + protein powder.
“Not exactly mind-blowing but such
an easy way to aid recovery.”
Jess: “Everyone knows how much
loading deadlift bars suck. Next time
you need to load/unload heavy weight,
but a small metal plate under the first
plate on the bar (the one closest to
the collar). This lifts the end up just
enough to slide the rest of the plates
on and off super easy.”
If you weren’t a personal trainer, what
else would you be doing?
Jess: Teaching art and coaching
volleyball and/or track at the high
school level. (Jessica is full-time at
FCCF and CFW)
Dan: Since it’s a part-time job, probably
the same thing. (Dan is a professor at
the University of Rochester)
People to thank for support:
Dan: Jeff and Laura Rice, Jason Walsh
and Jessica McNabney
Jess: “Hands down, Jeff and Laura
Rice, they gave me a shot at being
their first full time trainer. And of
course, Dan McNabney, the time
and money I have spent pursuing my
dream of coaching could not have
been done without him.”
Number one piece of fitness advice you
give others:
Dan: “Have fun! If you don’t enjoy
what you’re doing to improve your
fitness, you won’t continue doing it
for long.”
Jess: “Get out there and try new
things. One fitness route is not going
to work for everyone. You never know
which one you’ll fall in love with.”
w w w .fl o w e r c
i
ty
as I can reach their fitness goals,
transform their bodies, and hopefully
realizing what they are truly capable
of.”
Personal fitness goals:
Dan: Become competitive at the sport
of CrossFit at the Master’s level.
Jess: Continue to be competitive
in the sport of CrossFit (Jessica
finished 67th in the CrossFit Open
Northeast Region this past spring
while hampered by a nagging
shoulder injury, narrowly missing out
on Regional competition. She may
take 2015 off from competition in
an attempt to get healthy to achieve
much greater future success, and if it
takes longer than she anticipates, in
her words, “there’s always Masters.”
Favorite workout music:
Dan: “I’m notorious for my Classic
Rock Sunday class.” (which is ironic
because he’s not a huge fan of Classic
Rock, often working out without any
music.)
Jess: “I’m usually a Hip Hop/Pop fan
for metabolic conditioning, but if I’m
lifting heavy or the workout is going
to be brutal I need to go with Rock.
But honestly, all I need is the bass.”
Favorite workout apparel:
Dan: Whatever cotton/poly blend
t-shirt is at the top of the pile of
CrossFit shirts in my closet and
Hylete or Lululemon shorts and
Flower
Ci
Profile
people beyond their comfort zone,
but rather than have a client risk
injury by pushing past what is safe
for the sake of a PR, encourage them
to avoid injury to be able to fight to
achieve their goal the next workout…
injury-free.”
Dan: Balance in feedback. “It’s easy
to constantly tell a client what they’re
doing wrong, which can overwhelm
them and provide a negative sense
of self-worth. I emphasize what the
client is doing right as much as wrong
to provide that balance.”
Sales Approach:
Dan: Honest and factual. “I try to give
people as much of the information
about a particular type of product
that they need to make an informed
decision and then allow them to come
to their conclusion.”
Jess: Real. “If it’s a potential client
just dropping in, I’ll give them as
much information about what we are
about and what we provide as I can.
I answer any questions they have
honestly, and make corrections if they
seem to have been misled by articles
they have read or other facilities they
have been to. The best thing you can
do is be helpful, honest, and genuine.
People don’t like fakes.”
Unique Skill:
Jess: A virtual catalogue-like memory
of clients’ tendencies, limitations,
where they are in their practice and
goals they are working to achieve.
Dan: Experience as a lecturer assists
him in giving attention individually to
a large group of clients in a workout,
Nutrition:
Both Jess and Dan have extensive
nutrition knowledge, but initially focus
clients’ efforts on changing exercise
habits first. Too many changes at
once can intimidate and overwhelm
new clients.
Long term goal in the fitness industry:
Dan: “Become an expert at teaching
the all-around sport of CrossFit
and continue to provide sound
advice about lifestyle changes that
compliment and support long-term
fitness goals.”
Jess: “Through my continued learning
and coaching, help as many people
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CrossFit Webster
1847 Empire Blvd, Webster
www.crossfitwebster.com
September/October 2014
fitness EDGE |
3
Business - Enterprise
O
ne morning back in early 2011,
Ian Szalinski was daydreaming
over his bowl of Bob’s Red Mill
Muesli. Muesli is a popular breakfast
dish based on raw rolled oats and
other ingredients including grains,
fresh or dried fruits, seeds and
nuts. Having discovered this healthy
breakfast food as a teenager, he had
made it his morning meal ever since,
occasionally adding ingredients like
fruit or yogurt with milk, but as sure
as the sun was going to rise, Ian
was starting his day with a bowl of
Bob’s. Now 23 and a recent graduate
of SUNY Geneseo, Ian was getting
ready for work. He had landed his
first ‘real’ job here in
Rochester as a
healthcare
market
in the city and began making his
own batches of what he called
Muesli Fusion. He would work all
night on Fridays, packaging his allorganic recipe in clear plastic with
self-printed labels to take to the
Rochester Public Market to sell on
Saturday. That first Saturday, Ian
recalls arriving at 5am to a freezing
rain on a February morning, thinking,
“This is my dream?” He sold 6 bags
that day and as a true entrepreneur
knows, if you can sell ONE, you
can sell a million. The fire was lit.
Beginning that Monday, Ian went
full steam ahead. He was spending
lunch hours making sales calls
trying to get his product onto store
shelves. Evenings were invested in
perfecting the recipe; Ian shared that
Muesli Fusion went through 17 ‘new
and improved’ varieties. Weekends
meant
more sales calls,
trips to
Atlantic Ave to make
r e s e a r c h more product and of course, hauling
professional and had it to the public markets all over the
gotten his first taste of life after Rochester and Buffalo area early in
college. Already slightly disillusioned the mornings.
at what he saw as “more focus on I met Ian working his booth at
money than patient care,” Ian sat the Park Avenue Festival. He still
there that morning and the thought considers his company, now called
entered his mind, “I can make a Evoke Healthy Foods, to be in the
better bowl of muesli.” This is the ‘startup’ phase, which means lots
tale of what happened next.
of sweat equity and hustle. On that
Ian is a man of action. Armed beautiful Summer afternoon, while
with his vision, it wasn’t long after many of his peers were playing beer
that fateful morning that he found pong, Ian was telling his story and
a facility on Atlantic Avenue here peddling his wares. I found Ian to
4 | fitness EDGE
September/October 2014
be intensely dialed in; he believes in
the product, the mission and loves
every part of the process of building
this business as big as he possibly
can…he makes kick-ass muesli too.
I took home a bag of Evoke Organic
Muesli Athlete Fuel and can give
testimonial, it not only tastes great,
I particularly enjoyed the unique
flavor and texture that the pumpkin
seeds and cashews added to the
mix, but the “cleanness” of the oats
were a welcome change from that
‘scum’ that always seems to form
on the rolled oats in the canister that
I prepare. I tried one bowl with a
splash of almond milk, one bowl with
a tablespoon of pure maple syrup
and yet another with a scoop of berry
flavored whey protein. The variety of
ways that you can enjoy Ian’s muesli
is only limited by your imagination.
We’ll tell you where to find your own
Evoke Muesli later in the article.
As much as Ian loves work, one
does need to sleep sometimes. It
became clear early on that if he was
going to succeed with his fledgling
endeavor, he was going
to have to go “all in.” A
couple short months after
launching his enterprise,
he quit his day job. In
addition to being impressed
that this young man had
earned enough money selling
homemade muesli at the public
market to walk away from a wellpaying career, I was curious to know
just how much one COULD make
selling cereal. I asked, “You made
enough money to walk away?” Ian
matter-of-factly said, “No.” Of course
he didn’t. I should have known that.
Entrepreneurs are a different breed.
Armed with supreme confidence in
his vision, Ian didn’t let the facts hold
him back from pursuing his dream
of becoming a muesli mogul and
he hasn’t looked back. I have been
‘lucky’ enough times in life to learn
what Ian was about to discover,
that you make your own luck in this
world. Through a connection (it was
the friend of a college roommate’s
brother) Ian found himself across the
desk from the healthy foods buyer for
Wegmans one day later in 2012. Ian
told his story. They bought. Ian now
had Muesli Fusion on the shelves of
one of the most respected grocers on
the planet. The new account funded
a move to a bigger production facility
in Henrietta and upgrades to the
packaging (along with a name change
to Evoke) enabled Ian to get noticed
on a national level. In addition to
landing Whole Foods as an account,
which gave Ian his two largest
grossing single locations in New
York City, Ian hooked up with Accel
Foods. Accel is a national packaged
food and beverage ‘accelerator’
with a dedicated investment fund.
In another turn of ‘luck’, Ian said
they “kind of found each other.”
His business was chosen as one of
just four (from over 400) companies
that they considered for funding, as
well as providing assistance from
an experienced team of successful
industry professionals for a period
of 6 months. Shortly after securing
Accel’s backing, Ian inked a deal to
sell Evoke Muesli on the shelves of
The Fresh Market, Stop & Shop and
Giant Food Stores, with over 500 enjoys snowboarding in the winter
locations combined. You can also months, Ian has always placed high
order Ian’s muesli online at www. importance on his personal fitness.
evokefoods.com. From an idea Regardless of how busy Ian was
inspired by his daily devotion to a in building his business, he made
bowl of oats, seeds and nuts to a time for the gym. Always striving
growing company on pace to do to get better at managing his time,
half a million dollars in annual sales, he credits the book, Getting Things
Ian’s success gives new meaning to Done, with his recent improvement,
the saying, “Breakfast is the most he prioritizes his day to leave the
important meal of the day!”
office by 5:30pm to hit LA Fitness for
Despite his busy lifestyle, Ian’s a spin class, yoga, functional weight
commitment to healthy living hasn’t training or any combination of the
wavered. From his product, which three, often returning home after a
contains
domestically
sourced, two hour workout, refreshed and
organic ingredients (with very focused, for some evening emails or
few exceptions as you can’t get other work. Ian’s entrepreneurship
goji berries stateside), to the new is not only fueled by his desire for
name of his company, which he health, it is also fed by it.
explained, “when people hear my I asked, “how will you know that
company name, Evoke, I want that you’ve ‘made it’ in your business?”
word to instantly evoke the thought Szalinski’s answer? “I don’t know if
of health.” Szalinski takes his role I ever will.” Obviously, he’s staying
in making the world a healthier hungry. For now, his passion is the
place seriously. The Evoke Mission process. Ian’s focus is on mastering
Statement is “We support healthy the details of his plan, knowing that if
and active lifestyles with products he does the right things well enough
made from high quality real food.” and consistently enough; he will get
He doesn’t just talk the talk either. He the results he desires. When he gets
also strives to maintain balance in his there, he’ll know. Then he’ll probably
life by making time for exercise daily. sit down at breakfast one morning,
From playing ice hockey during his pour himself a bowl of muesli and
school days to currently describing daydream about his next project.
himself as an avid rugby player who
September/October 2014
fitness EDGE | 5
Workplace Wellness
Story and photos by Brian Quinn
J
ust one year ago at Canandaigua
National Bank & Trust, a team
of 20 employees led by Allyson
Roote, Human Resource Employee
Development Officer and Michelle
Pedzich
Senior Vice President,
Human Resources, started a true
grass-roots effort at starting their
companies first ever Wellness
Initiative. According to Roote, as
a result of a survey that went out
to all
500 employees spanning
Monroe and Ontario counties in 23
different branches, it was obvious
that Wellness was on their minds,
and Roote and the Leadership team
at CNBT listened.
Starting a new Wellness plan
can be challenging in many ways
with such obstacles as how to
best communicate and reach all
employees, budgetary restrictions,
getting leadership buy-in, and getting
employees to participate in Wellness
events and initiatives. At CNBT,
getting over all of those obstacles
certainly paid off as they recently
received The 2014 Wealth of Health
Award given by the Rochester
Business Journal and Excellus Blue
Cross and Blue Shield of Rochester;
6
| fitness EDGE
an award given to local companies
who have been successful in
implementing a wellness plan for
their employees. At the Wealth of
Health award celebration, CEO Frank
H. Hamlin III of CNBT was present to
show his full support for the wellness
team and their work and effort that
brought about this recognition from
the community. According to Roote,
it’s that level of support that trickles
down to leadership and as a result to
all employees to show that wellness
is now a way of life at CNBT.
One of the biggest challenges
for many companies is finding
ways to get the message to all of
Brian Quinn
their employees and to make sure
that message is relevant to them
as well. One way that Roote does
this effectively and efficiently is
by comprising and sending out a
monthly wellness newsletter named
Health $ense. In the latest issue
that employees received in July,
such topics were discussed as Work
Life Balance, financial fitness tips,
information on upcoming company
wellness events like softball games,
local 5k race involvement and their
company golf tournament. CNB
also announce, through the monthly
Health $ense newsletter, a monthly
Wellness Warrior, an award given
is a Fitness and Wellness Trainer for
CooperVision in Rochester, New York where he works with employees in
such areas of wellness including fitness, nutrition, stress management
and life work balance. He is also the founder of the Every Day in May
fitness challenge; an annual event where thousands of people across the
globe set a wellness goal and take action on it throughout the month of
May. A former marathon runner and recent triathlete, he is a firm believer
that everyone has it in them to make the changes needed however big
or small to simply feel better, no matter what your circumstances, age or
fitness level may be.
September/October 2014
to one employee who exemplifies health and wellness
both in and outside of work.
After reviewing the wellness survey that all CNBT
employees took back in 2013, Roote and her Wellness
Committee started to take action in planning activities,
programs and wellness challenges for their employees
at all braches. Such activities included a 12 week
weight loss and weight maintenance challenge that
resulted in 64% of their participants losing weight and
also decreasing their body fat percentage. To help with
education on hypertension, CNBT is now providing two
mobile blood pressure machines that are making their
way through all of their 23 branches so that employees
can be aware of their blood pressures right at work.
Walking groups have been popping up at different
locations as well as salad days where employees bring
in salad ingredients and toppings to share in ways to
eat healthier. One of their biggest successes this year
was their biometric screenings that they provided to all
employees to find out such information as their blood
pressure, glucose reading, BMI and cholesterol levels.
Knowing that knowing your numbers for many is the
first step towards taking actions towards healthier living,
and that is exactly what the wellness team at CNBT is
hoping for its workforce.
Roote says proudly that with this new wellness
initiative, the “values of CNBT’s employees who are
wellness minded, line up directly with the values of the
organization.” It is clear that Roote not only believes
this to be true, but practices it in her own life as well. A
former marathon runner herself, Allyson has a passion
for all things wellness. She lights up when talking
about eating healthy whether it be by choosing organic
products when possible, but by finding ways for her and
her family to eat a little cleaner by avoiding products
heavy in preservatives and artificial ingredients. She will
tell you that a little research can go a long way in finding
the right products and foods that will leave you feeling
better. She finds that her research on anything under
the wellness umbrella has provided to be very helpful in
living healthier along with her husband and two young
children at home, and at work as well.
With CNBT’s inaugural year of wellness about to
close, Roote and her team are already looking ahead
to what is coming for its work force. Such things as
financial health, mental health and stress management
are all on the agenda as areas of wellness they’d like
to focus on while continuing to keep their momentum
going strong with what already is working. Upon leaving
CNBT and meeting with Allyson, it is clear that wellness
is a big part of the CNBT organization and has found its
way into the fabric and values that make up Canandaigua
National Bank & Trust, and that starting a wellness plan
from the ground up can not only be done, but done
successfully when you have someone like Allyson and
her dedicated team at the helm.
September/October 2014
fitness EDGE |
7
Culture
M
y first childhood memories were formed in the early
1970’s. The free love era of the 60’s had given way
to the Vietnam War, an energy crisis and Watergate.
Military guys had tattoos, that was a given, it’s rooted in
history, as they were the first to have tattoos when this
country was born. Other than military, guys who were in
motorcycle gangs, the guy who worked at the gas station
that may have done some time in prison, the abusive drunk
that marries into your family, guys
like that had tattoos. I say ‘guys’
because I can’t remember a single
woman from my childhood who
had tattoos. Tattooed people were
non-conformists, mysterious and
maybe dangerous.
I recently asked renowned
Rochester tattoo artist, Jet
DiProjetto, owner of Love Hate
Tattoo at 217 Alexander Street
behind Veritas Wine Bar just
off Monroe Avenue (www.
lovehatetattoo.com) if he would
host a panel discussion about
the popularity of tattoos in the
fitness community. He graciously
agreed and I invited bodybuilder/
CrossFitter, Robyn Stiff, nationallyqualified bikini competitor, Mary
Musso and champion powerlifter,
Kyle Sheridan to meet me at Love
Hate to join the conversation.
Jet was just finishing up with a
customer as we all made our way
into his upstairs studio. Turns out,
we were catching Jet at the end of
a 12 hour day that started at 8am
in a local doctor’s office where he
and fellow Love Hate artist, Ben
Wight donate their time and immense talents tattooing
mastectomy patients. These guys can actually tattoo
three dimensional areolas so realistic that you can’t tell the
difference at a casual glance. Jet is a veritable living tattoo
encyclopedia, steeply versed in world AND local tattoo
history having started back as an apprentice in 1992 with
Angelina’s Cosmic Rainbow Tattoo Art on South Avenue
when there were only four tattoo places in Rochester (Jet
shared that there are currently over 70 tattoo shops in
Monroe County!) Aside from his invaluable contribution
to the discussion, it was clear that after 20 years, he’s still
insanely passionate about tattoos too. We couldn’t have
chosen a better guy for the job.
Jet confirmed that the tattoo industry had an historic
8
| fitness EDGE
September/October 2014
low during the decade of the 1970’s. No one was getting
inked except military, motorcycle gangs, criminals and
general misfits. Apparently I was a pretty observant little
kid. Throughout our discussion that evening, Jet chronicled
the turnaround of the tattoo business in the 1980’s brought
on by several cultural changes that slowly started reversing
the tide. For myself, the 80’s meant hanging with the
‘jock’ crowd, feathered hair, short shorts, listening to
Wham and definitely no tattoos. People with tattoos still
likely hung out at the flagpole smoking whatever they
smoked, attended shop class and populated the in-school
suspension room. Meanwhile in the world outside my peer
group and small town upbringing, Hip Hop was finding its
way into mainstream and the end
of the decade gave us west coast
rap stars like Tupac and Snoop
Dogg with their tattoos rooted in
the LA gang culture. Motley Crue
drummer, Tommy Lee and Guns
and Roses frontman, Axl Rose,
were front and center on MTV
in living rooms all over America
and no one could ignore their
impact on Main Street USA. As
the 80’s closed, tattoos appeared
in the sporting world as ESPN
brought us Dennis Rodman, who
achieved as much celebrity for his
heavily inked body as his on-court
accomplishments. Cable TV was
in every house and it showed us
what the world of music, sports
and celebrity was up to…and
tattoos were becoming popular.
Robyn Stiff was, in her words, a
rebellious youth. It was 1987 when
Robyn, then a rebellious 18 year
old, got her first tattoo. It was
a yellow rose on her hip, which
made it easy to conceal from her
parents. As kids usually learn the
hard way, when you live under
their roof , you can only hide things from your parents for
so long. She was discovered by her step-mom in a pantless ‘fly by’ one day. She was in a lot of trouble, but the
deed was done. When asked if she had any friends or role
models who influenced her decision to get inked, “nope,
I’ve just always liked going against the grain.” Not much
has changed; Robyn still likes to go against the grain. In
2009, when she turned 40, Robyn decided that her gift to
herself would be to compete in a bodybuilding show. Mind
you, Robyn didn’t exercise then, but that didn’t stop her
and she dove right in. In addition to the training and diet,
Robyn’s preparation included seeking advice on what to do
with her tattoos onstage the day of the show. In addition to
the rose, her adult tattoos included “stay” on her left wrist
and “strong” on her right, a lock and key on her forearm
as a reminder protect her heart after a bad relationship and
three tattoos on her back. Robyn’s coach, along with the
other experienced coaches and competitors backstage,
suggested that she cover her tattoos with paint so as to
not distract the judges. The sentiment was that judges
generally were suspicious of tattoos; perhaps a contestant
was trying to hide a flaw or create some optical illusion
intended to deceive them in their evaluation. It wasn’t
hard to convince her as she had plenty of experience
hiding tattoos from the authority figures in her life. Robyn
went with the consensus and won! This past October,
Robyn had a giant tiger tattooed on her thigh, symbolic
of the assertiveness and aggressiveness she has learned
to display and feel comfortable with, both traits she has
had to work hard to develop. Emboldened, Robyn decided
NOT to cover that tattoo in April of this year and feels that
cost her a victory on the bodybuilding stage as she finished
second in her class at the INBF Natural USA.
Robyn’s tattoos and the meaning behind them are
unique, but her story in not uncommon. Jet had shared
with our group the many reasons that his customers have
gotten tattoos. They can symbolize gain or loss, mark
achievement or serve as a reminder of promises made to
oneself long ago. Tattoos can denote belonging to a club,
gang or group, just as they can pay homage to friend or
family member or be a tribute to one’s heritage or God.
Tattoos can imitate celebrity or follow trends and finally,
as Jet shared, his personal tapestry of ink includes several
tats that he got just for “shits and giggles.” One thing is
certain; society’s attitude toward tattoos has come 180
degrees since the 70’s and early 80’s, when Robyn’s little
yellow rose was considered scandalous. The 90’s gave us
Pamela Anderson’s barbed wire armband tattoo and the
tribal armband craze soon followed. Y2K gave us Angelina
Jolie whose tats ushered in the era of tramp stamps,
sleeves, ribs and full backs. Today, Rihanna, Miley Cyrus
and Justin Bieber’s tattoos make news headlines. Reality
shows like Miami and LA Ink, Bad Ink and Ink Master have
strong ratings and Adam Levine is the reigning world’s
sexiest man. Robyn provided us a perfect illustration of
this evolution in sharing that just the Friday before, she
had accompanied her 18 year old daughter to get her first
tattoo!
We would be remiss to have a discussion about fitness
without mentioning CrossFit. You’d have to go all the way
back to Jane Fonda’s Aerobics craze of the early 80’s to
find a workout movement that influenced our culture the
way CrossFit has. In just over a decade, the constantly
varied, functional movements performed at relatively high
intensity known as CrossFit has sprung from garages and
warehouses to over 9000 branded gyms (called ‘boxes’)
across the globe. ESPN and Reebok has signed on with
multi-million dollar contracts to televise and outfit the
continued on page 11
WEEKLY PREPARED MEAL SOLUTIONS
September/October 2014
fitness EDGE |
9
TATTOO from page 9
annual coronation of the world’s fittest
man and woman, this year it was Rich
Froning (for the fourth consecutive
year) and Camille LeBlanc-Bazinet.
Cross-Fit has left its mark on our
fashion, food, recreation and tattoos.
Is it the parallel between the inexorable
path from subculture to mainstream
that CrossFit and tattoos have in
common? Whatever the answer is,
from Froning’s ‘Galatians 6:14’ rib
tattoo to everyone’s CrossFit crush,
Christmas Abbott’s heavily tattooed
torso and full sleeve, even Biggest
Loser trainer, and astonishingly inked,
Bob Harper is drinking the CrossFit
Kool-Aid; it’s hard to ignore the
obvious. In fact, at Robyn’s WOD
(workout of the day) at CrossFit
Boomtown (2256 Hudson Avenue,
www.crossfitboomtown.com)
that
very day, she took note that EVERY
single person in the workout had at
least one tattoo. Coincidence? I could
not find any statistics, but I would
base my guess on my observations
10 | fitness EDGE
September/October 2014
that it has to be well over 50% of
CrossFitters are tattooed. While
CrossFit may not be solely responsible
for the resurgence of tattoos in the
fitness community, they certainly have
done their part, and it doesn’t look like
either are going away anytime soon.
Women’s bodybuilding, with the
addition of bikini and the new physique
divisions, which has given us one of
social media’s newest superstars,
Dana Linn Bailey, is experiencing
massive growth and popularity as
well. It is perhaps the sport that has
benefitted more from social media than
any other with its visual appeal. While
there are still many, like Robyn, who
feel excessive tattoos are detrimental
to one’s competitive aspirations…
there are Facebook pages, Instagram
accounts and dedicated websites
(www.inkedfitness.com) as well as
more and more tattoos are showing
up on stage than ever before. As a
side note, Dana Linn Bailey or DLB, as
she’s known to her fans, has no visible
tattoos, but has ‘GUNZ’ tattooed
inside her bottom lip!
Rochester native, Mary Musso
has experienced notable success on
the bodybuilding stage while at the
same time, proudly displaying and
continually adding to her extensive
body art. Mary’s (whose maiden name
is, Namkeopannha) father was born in
Laos and has tattoos all over his body;
she knew from a young age, she would
get them too. Her first piece was of
the three headed elephant, which
actually appeared on the national flag
of Laos until 1975 and has Hindu/
Buddhist origins praising the deity,
Ganesh, the ‘remover of obstacles.’
Mary’s tattoos are simultaneously
cultural, spiritual and symbolic. A
nationally qualified bikini competitor,
Mary shared the relationship of the
struggles to achieve her success
with the tattoos she has chosen
along her journey. Koi fish on Mary’s
ribcage simultaneously represents
her Southeast Asian heritage as well
as being emblematic of enduring
September/October 2014
continued on page 17
fitness EDGE | 11
K
Kelly just realized one day that she
wasn’t making her health a priority.
It had gotten to the point that it was
holding her back from doing the things
she wanted in life. Kelly formed a plan.
Life threw her a curve...
She found
a way.
12 | fitness EDGE
September/October 2014
elly Kinard is featured on the
cover of our first issue of Fitness
Edge Media Magazine because she
is pretty normal.
Married to Mike, mother to 13
year old Andrew, who plays football
and basketball and Catherine, who
is 10 and loves soccer and dance,
Kelly is a stay at home mom who
assists her husband with the family
business, taxis kids, sits in bleachers
and keeps everything running
smoothly at home.
There’s that and did I mention that
she has lost over 150 pounds in the
last three years?
Kelly was featured in our weekly
Fitness
Edge
Transformation
Tuesday story on Facebook back in
February, had been a guest on our
radio program (Fitness Edge Radio
on Saturdays at 9:00am on ESPN
Rochester 95.7FM) at the end of
March and I caught up with her again
for lunch at 1Roam Café at the end of
July as part of the interview process
for this article. To finish Kelly’s tale of
normalcy, she grew up in Syracuse,
riding horses and playing volleyball
in high school. After graduation,
Kelly attended St. John Fisher where
she earned degrees in French and
International Studies. While working
the desk at a local extended stay
hotel, she met Mike, who was from
Pittsburgh and traveled to Rochester
frequently on business. After a few
years of dating, they got married, had
kids and settled into a pretty normal
life.
Kelly’s weight had steadily risen
through those years, peaking with
her second pregnancy, where she
topped out at 327 pounds. In 1998,
Kelly was diagnosed with moderate
to severe Crohns Disease and began
taking several new medications on a
trial basis along with the maximum
dosage of steroids for months at
a time, causing rapid weight gain.
Throwing herself into motherhood
meant little time to herself, although
Kelly did try all types of fad diets, with
childhood tragedies as a possible root
cause for Kelly’s obesity. The doctor
concluded; with those traumatic
losses from her childhood, Kelly had
adjusted and went on to a pretty
normal life. I’m no doctor, but I think
that’s what they call being resilient,
and that resiliency was going to pay
off later in our story.
Transformation
the cabbage soup diet standing out as
one she remembered as particularly
horrible. She actually did have some
success on the Atkins Diet, getting
her weight down to around 220,
but the slightest deviation from the
no carb format immediately led to
gaining those pounds right back.
Realizing that “diets” only created
temporary weight loss, Kelly was
frustrated and was about to give up in
September of 2011, when she spoke
with a friend who had undergone
bariatric surgery and decided that it
seemed like a reasonable solution for
her too. She weighed 299 pounds
at the weigh-in. Kelly went through
the standard protocols, consulting
with MDs, OBGYNs, a nutritionist
and a psychiatrist. At our lunch, Kelly
shared that she had lost her mother
in an automobile accident when she
was 9 and her father had passed
when she was 11. She was raised
by her older (and only) sibling, her
sister who was 13 years older than
her. In looking for the deeper issues
that led to Kelly’s weight problem,
the psychiatrist zeroed in on these
Hovering around 300 pounds,
Kelly had become very discouraged
at the little things that smaller people
may not even think twice about. She
could not go on rides at amusement
parks with her children, as she either
didn’t fit or exceeded the weight limit
on most rides. Kelly needed seat belt
extenders on airplanes and dreaded
having to call attention to her to
request one. She literally could not
physically keep up with her family
and seemed to always be the one
on the sidelines watching, holding
everyone’s stuff or slowing everyone
down. Kelly was tired of life passing
her by. She had always taken care of
everyone else and had neglected to
care for herself.
Kelly saw the bariatric procedure
as the ticket to a new lease on life.
She enthusiastically did everything
that was required of her to ensure
that this endeavor was successful!
Kelly needed to lose 5 percent of her
body weight in order for the surgery
to be scheduled and to qualify for the
insurance coverage. continued on page 18
September/October 2014
fitness EDGE | 13
This summer, I posed a question on Facebook...
“When you want to dine out at a local Rochester
restaurant, but still want to eat healthy or even
stick to your diet, where do you go?”
O
verwhelmingly, Roam Café,
located on Park Avenue, was
mentioned by my social media
friends as their “go to” healthy
eatery. So, I invited a few colleagues
from the fitness world out for a meal
to discuss the topic of what people
perceive as ‘healthy’ eating.
Before we dive in, a disclaimer
from me. I am not a food critic. I
don’t use words such as sublime,
piquant or sapid.
I’m going to do
my best to
do Drew Nye
and his staff at
Roam Café a
solid, so I want
to refer you to
people with far
more
complex
palates than I
possess for that
purpose.
Urban
Spoon gives Roam
an 84% favorable
rating. Outroc72 said,
“Four of us dined
there and simply
put...it was all very
GOOD! We all
had
different
dishes. Ravioli,
fettuccini with
Sunday sauce,
salads,
soup,
Buffalo chicken thighs (yum), garlic
mashed potatoes and chocolate
bread pudding. Just all around very
tasty food, nicely presented and
reasonably priced. Excellent service
(thanks Sam), nice cozy atmosphere
and all of us would absolutely be back
for seconds.” Google rated Roam
4.9 out of 5. S. Grace gave Roam
five stars and says, “My wife and I
had one of the best experiences here
14 | fitness EDGE
for our weekly date night. The food
exceeded our expectations (hummus
is delicious, pasta and clams was
very tasty, and the Roam Pizza is
just right). The price is reasonable. Please, go support this local
business and keep Rochester a great
place to live.” Finally, TripAdvisor
rated Roam 90th out of 1,097
Rochester restaurants and a 4.5 out
of a possible 5. Katie7merrill opined,
“Warm & inviting ambiance inside;
Cool & casual Park Avenue
tables outside.
The service is
fantastic - very
friendly
and
attentive. I love
the
additional
paleo choices on
Thursdays since
we are healthy
eaters. I also
recommend
the
prosciutto
w r a p p e d
mozzarella and
meatballs. Plus
the bar drinks!
This is a great
find and I look
forward
to
going back!”
You
can
also look on
Facebook for
special events. I think they mix it
up quite a bit. I love this restaurant
and can’t wait to go back!” To
be objective, Yelp critics have
collectively given a stingy 3.5 out
of 5 on that site, although it seems
most of their ‘beefs’ are related
to the service. As stated, I’m not a
food critic. I thought the service was
fine, but I’m very forgiving in that
September/October 2014
department. I also thought the food
was excellent. What criteria did I
employ in that assessment? Of the
6 dishes that our group dined from,
family-style, there was not one that
I wouldn’t go back and order again,
and I have already, dining at Roam
Café with our featured Fitness
Edge Transformation Cover subject,
Kelly Kinard, and finding everything
delicious on that visit too. But don’t
take my word for it…or online
reviews for that matter. Go yourself
and enjoy a meal at the first, that I
know of, restaurant in Rochester
that offers delectable choices for
the paleo-friendly, gluten-free or
‘clean’ eating aficionados amongst
us. For the purpose of this story,
Roam was the perfect backdrop for
our discussion about what people
consider a ‘healthy’ diet.
Greg Walsh, founder of Wolf
Brigade Gym, was our Paleo expert
at the table. Greg has an extensive
CrossFit background, having starting
over a decade ago in California when
there were less than a dozen boxes
anywhere. Greg has also been
instrumental in spreading the Paleo
movement throughout Rochester,
having brought the New York Times
best-selling author of Practical Paleo,
Diane Sanfilippo, BS, NC to town
for a book-signing/dinner event and
consulting on the menu at Roam
Café. It was an obvious jump off point
for the discussion and we took on
that as the first three plates arrived.
The Full Paleo Salad consisted of
baby spinach, artichokes, zucchini,
tomatoes, and hard-boiled egg
tossed in red pepper vinaigrette. It
had a fresh, well balanced flavor and
I would say if you are committed to
eating Paleo, this salad is a good way
to do it without feeling that you’re
giving up all the ‘good things’ in life.
Our conversation turned to that very
topic and that’s where Heidi Muller
from the Rochester Athletic Club for
Women entered the exchange. With
extensive background in nutrition,
group exercise and personal training,
Heidi’s work at the RAC has led to
thousands of conversations about
clients’ frustrations with diet. She
shared that one of the root causes
of that frustration is the impression
that good nutrition means giving up
food people love for food that tastes
bland or is unpleasant to eat. Are
there ‘sacrifices’ to be made when
trying to lose or control weight with a
diet combined with exercise? Sure,
but not nearly as many as people
think. Our second dish was a great
example of this, the Full Steak
Salad was a bed grilled romaine
topped by a generous portion of
beef tenderloin tips with balsamic
vinaigrette accompanied perfectly
by crumbled blue cheese and crispy
onion strings, which ‘officially’ made
Welcome to ROAM Cafe. We
are a full service restaurant and
bar located in the heart of the
Park Avenue Neighborhood in
Rochester, NY. Open seven days
a week serving drinks, lunch,
dinner, desserts and Sunday
brunch. Outdoor patio seating
is also available right on the
avenue! Stop in and join us
today! Inquire within or contact
us about catering and/or private
events.
it non-Paleo, but it was healthy and fit
the description of what we all agreed
was a healthy dish that would fit into
most every meal plan that people are
following today. Weight Watchers
has a point program and although we
didn’t all whole heartedly agree with
every component of that plan, we
conceded that almost any strategy is
better than no game plan at all. We
labeled the steak salad, “Paleo-ish”
which led to Greg’s observation of a
second hurdle one must get over to
eat healthy, it’s the human condition
known as rationalization. The Paleo
Diet is based upon foods that mimic
the food groups of our pre-agricultural,
hunter-gatherer ancestors. Higher in
lean protein, lower in carbs but high
in fiber with good fats, potassium and
phytochemicals from unprocessed
plant food thrown in for good
measure, these are foods closest to
the way nature intended. To prove
their ingenuity, Paleo wannabes have
created everything from Skinny Dark
Chocolate Trail Mix Truffles to Almond
Butter Chocolate Chip Pancakes. Lifestyle
One may as well eat a bag of fatfree Twizzlers licorice. The point here
isn’t to chastise people for being
creative within the parameters of
the Paleo Diet, Weight Watchers or
whatever plan they follow, it was an
observation that many who claim that
a ‘plan’ didn’t work for them, simply
weren’t honest about adherence to
the plan. Taste is important, but it is
a slippery slope when one begins to
bastardize the principles of a healthy
diet in the quest for it. Success
usually is as simple as learning the
basic principles and plugging food
choices into those guidelines with as
little deviation as possible. Of course,
combining flavors along with nocalorie spices is a great way to break
out of the ‘same old’ routine and
Roam’s Paleo Zucchini Cakes, seared
and topped with caramelized onions
and garnished with crispy bacon was
continued on page 19
All roads lead to ROAM!
585.360.4165
September/October 2014
fitness EDGE | 15
another day unless you like serious
joint, back, and neck pain due to injury.
Training
for
Training
by Greg Davis CPT
H
ave you
e v e r
worked out
at a gym,
studio or at
home and
ended up in
pain? Not muscle soreness, but
pain as in an injury. Have you found
yourself asking, “Is this normal? Did
I do something wrong?” Obviously
we can’t be safe 100% of the time,
but there are some helpful tips for
training to keep us safer and maximize results.
As a personal trainer I have seen my
share, and participated in my share,
of workouts. These have ranged
from “traditional” weightlifting to
sledgehammer work, tire flips, mobility (bodyweight), sandbags, and
of course kettlebell (my favorite).
Now I am not here to tell you that
one system is better than the other.
All have validity with proper application. There is one commonality to all
styles of training mentioned; form.
Some aspects of form:
1. Keep the body strong. You may
be asking, what does that mean?
What I am looking for is holding the
weight in line. This means regardless
of your position the entire body is
comprised of right angles. This protects the joints and back from injury
(there may be exceptions to the rule,
16 | fitness EDGE
for example a bent over press,
however there are right angles
with that motion as well).
2. Know which muscle groups
should be working and how.
This may sound a little kindergarten-esque, but it helps to visualize
the muscles that are being engaged.
For example, if I am doing a shoulder press with a kettlebell my lats
need to take on the load to keep the
shoulder stabilized and prevent injury
(yay!!!!). What also helps is to maintain a slower, controlled motion versus explosive to prevent injury.
5. The last thing is knowing when
to stop. Overtraining is a problem in
our fitness culture today and in my
opinion completely avoidable. If you
really know yourself or your clents
(this means you know their medical
history and understand their abilities)
overtraining should be a non-issue.
You can get a lot more our of your
workouts when rhabdomyolysis is
just a hard word to pronounce, not
your affliction.
If you are a fellow trainer I am sure
you know this stuff, but it helps to
be reminded of the basics. If you are
training yourself I highly recommend
finding a gym or studio and get a
trainer who will help you reach your
goals safely, usually having someone
there to watch and guide us gives
more insight into nuances you may
not pick up on your own.
3. Proper breathing. Fairly explanatory but crucial to good form. Make
sure your breathing is relaxed. Exhale
and inhale when appropriate, try not
to ever take extra breaths in a rep.
I tell clients not to use their throat
as a valve blocking the air and then
releasing suddenly, rather let the air
flow through freely which helps to
stay relaxed even with high intensity
training.
4. Never compromise form for reps!
NEVER! I know that there are certain styles of training which focus on
the number of reps, if you like that
as a challenge and a great workout
(which it can be) that’s fine, but never push through when you know
your form has already gone home.
No matter what. Some one may be
pushing you to keep on. Stop, collect
yourself, and try again or live to fight
September/October 2014
Greg Davis CPT is the co-founder
of Structural Body Systems, a system
of training based off the kettlebell and
real-life movements for true functional
strength and a pain free life. Greg
is pictured with wife and SBS cofounder, Kerry Davis, LMT Questions?
Comments? When Greg is not tossing
80lb kettlebells he checks his email:
[email protected].
TATTOO from page 11
hardships and the challenges Mary had to overcome to
achieve her goal of getting her pro card in her chosen sport.
Those Koi kept her motivated through the daily lifting,
strict dieting, endless posing and long cardio sessions all
squeezed in around a demanding work schedule. Having
a visible reminder helped her stay focused and committed
to the goal. When she qualified through a regional show to
earn that card and compete nationally, Mary had her dragon
sleeve done, which represents wealth and prosperity as
well as serving as a permanent symbol of her achievement.
Tattoos have played a huge role in Mary’s bodybuilding
career; in fact, she sees her ink as giving her a leg up on
her rivals at these competitions. Even though more of
her competitors show up with tattoos each time, Mary’s
ubiquitous ink still puts her in the minority. In a sport where
bodies are sculpted and conditioned so precisely that there
is little to differentiate between contestants, Mary has
been told and believes that her tattoos help her stand out
on stage where everyone is vying for the judges’ attention.
In short, Mary’s tattoos serve a purpose too. In addition to
the benefits in her competitive pursuits, Mary also loves
to express herself through fashion and hairstyle and sees
the artwork on her body as accessorizing an outfit to create
a distinctive presentation that is one of a kind. Whether
competing on stage or behind the front desk at MidTown
Athletic Club…there would be no better way to describe
Mary; she definitely is one of a kind.
In 2014, 36 percent of Americans 18 to 25 years old have
at least one tattoo, Kyle Sheridan was our third panelist
and contributor and he represented this demographic. Like
Robyn and Mary, Kyle is a unique individual. Simply put, he
is a Generation Y Renaissance man. Check out his YouTube
channel and you’ll see his wide range of accomplishments
from being a part of the Webster Thomas 4 x 100 and 4 x
200 record setting track teams (whose school records still
stand from 2008) to his 700 pound plus deadlifts (he was
the outstanding lifter with a 1760 total at the RPS Spring
Supremacy meet in April) to his stint as a bodybuilder,
where the video of his dubstep posing routine has over
6K views, Kyle’s natural athletic abilities are clearly evident.
He also has abundant visible tattooing, including, in his
words, “the worst tattoo ever” which was “SWEET”
(from the movie “Dude, Where’s My Car?”) across his
upper back that has since been covered, almost, by a giant
cyclone. Despite his prodigious accomplishments of speed
and strength, it’s a childhood friendship that has had the
biggest impact on Kyle’s most significant tats. It was 2001
and entering adolescence has challenges to begin with
and a move across town meant a new school and trying to
fit in with new friends for Kyle. Enter Grant Lintala. From
a couple doors down, the Lintala family dropped by to
welcome Kyle’s family to the neighborhood. Kyle and Grant
both loved this new band, Linkin Park, and an immediate
friendship was formed. Dreams of forming a band gathered
steam as both boys got guitars for Christmas that year.
Tragically, less than two months later, Grant passed away.
On February break, he contracted a rare strep virus and
in his sleep, his airway closed and he was gone. The
ambulance came silently and unnoticed in the night; Kyle’s
mom broke the news in the morning. Devastated, Kyle
dedicated himself to the guitar, as you can also see on his
YouTube videos, and as a tribute to his friend’s indelible
imprint on his heart and soul, Linkin Park and Grant are
permanently memorialized in his elaborate sleeve tattoo.
Although not directly inspired by his fitness pursuits, his
tattoos standout in the world of fitness.
People today are not encumbered by the stereotypical
stigma that accompanied tattoos in the 70’s. And it’s not
just the kids, 40 percent of 26 to 40 year olds have one.
Those Vietnam-era tattooed arms and torsos are nearly 70
years old and their owners are now revered as trailblazers
and pioneers, not outcasts and malcontents. Your mom is
as likely to have a tattoo as you as suburban housewives
are finding the symbolic significance of a tattoo no longer
comes with the shame of wrongdoing or a bad reputation.
As Jet at Love HateTattoo reminded us, people get
tattoos to signify goals, struggle, loss, gain, reminders and
victories…just like fitness does for so many of us. You certainly don’t have to be in shape to get tattoos,
nor do you have to get tattoos to show that you’re in shape.
BUT, if you’re struggling for a way to express how you feel
about fitness or share how fitness has changed your life…
as demonstrated by our panel of Robyn, Mary and Kyle,
with a professional endorsement from Jet at Love Hate…a
tattoo might be a great place to start.
Respected Worldwide
Solid – Classic – Clean – Permanent
Electric Tattooing at its finest.
217½ Alexander St.
Rochester NY, 14607
585.262.6440
www.lovehatetattoo.com
September/October 2014
fitness EDGE | 17
KELLY KINARD from page 13
Her nutritionist prescribed a daily
food plan of approximately 1500
calories with each meal consisting
of three ounces of lean protein, two
cups of vegetables and one starch,
with fruits allowed early in the day,
vegetables in the evening. Kelly
followed instructions to the letter
and began rapidly losing weight as
she learned proper nutrition and
incorporated exercise into her daily
routine. By January 2012, Kelly was
given the green light for the surgery.
Having some second thoughts and
feeling empowered after 4 months of
achieving some really good results,
Kelly explained that the family had
scheduled a vacation in February
and asked if the surgery could be
postponed until after their return.
Kelly’s second thoughts turned
prophetic, by the time vacation was
over, she had lost too much weight
to qualify for the insurance coverage.
A depression came over Kelly.
Paying for the process out of pocket
was not an option and she had failed
so many times in the past that she
just didn’t know if she had any hope
left. After a few weeks of having a
pity party, Kelly remembered, she
HAD been losing weight, maybe she
COULD do this without the surgery.
Kelly returned to her nutritionist to
inquire, “Had anyone in the program
ever been successful WITHOUT
the surgery?” Her nutritionist said,
“just once.” Knowing it had been
done, Kelly decided then and there
that she was going to be the second
success story. I told you, this woman
is resilient.
Kelly continued to practice proper
nutrition to the point that it is now
habit. Her exercise routine has
evolved from the treadmills at Planet
Fitness, to various programs at the
Rochester Athletic Club, JCC, LA
Fitness and Flower City CrossFit. In
just eight months, Kelly had reached
a weight loss milestone of 100
pounds!! Her friends threw Kelly
a “100 pound party” and donated
100 pounds of food to the local
food pantry in her name. Armed
with education and motivation and
18 | fitness EDGE
committed to a consistent action
plan, Kelly wasn’t finished there.
Through a Groupon, Kelly found
a new place to continue her journey.
2
Bounce Aerobics, located inside
Marketplace Mall, has the group
classes that Kelly fell in love with and
continues to attend today. Zumba®,
Bokwa®, Insanity®, P90X® and
Turbokick® are her favorites. Kelly
also loves the fact that Bounce
is a smaller, family run business,
which Kelly truly believes in and
encourages everyone to support.
She cites the owners, Christine,
Maria and Georgia, with a special
shout out to Danny Maffia, as trainers
who genuinely care about her, as
well as everyone’s well-being. Kelly
feels like a person at Bounce, not
a number and she has made many
friends there, all of whom support
one another to push their individual
limits every day!
Kelly has lost over 150 pounds.
She attributes her success to the
love and support of friends, family
and trainers. The journey hasn’t been
all smooth. Some, who had been
friends with the heavier version of
Kelly, have pulled back from those
relationships and Kelly hopes that
with the passing of time, they will
see that she’s still the same person,
just with different ‘packaging.’ If
there are any significant changes in
Kelly’s life, it lies in her habits. Kelly
is happy to report that she is passing
her healthy eating habits along to her
family (Mike has lost over 40lbs as
September/October 2014
well) and having taken up running,
she is not only able to keep up
with her family, she has beaten her
children in several 5K races!
Kelly is the happiest she has ever
been in life. In her words, “I am
trying new things, have much more
self-confidence, and learn more
about myself every day in addition to
accomplishing things I never dreamt
possible. I workout 5 days a week,
allowing for 1-2 days of recovery
with no guilt.” When I asked what
the most important lesson that she’s
learned that she would pass along
as advice, Kelly without hesitation
said, “Never abuse your body the
way that I did, you are only given
one life, make the most of it!”
Kelly’s ‘transformation makeover’
was provided and captured on film
by Fitness Edge sponsors, 3LaSalon
Bianca and 4PhotoChica, with a welldeserved massage from 5Massage
Envy. The Kelly Kinard pictured on
the cover radiates an aura of health
and well-being that we are proud to
have christened our inaugural edition
of Fitness Edge Media Magazine
with her.
But, aside from being a cover
model, Kelly Kinard is pretty normal.
Kelly just realized one day that
she wasn’t making her health a
priority. It had gotten to the point
that it was holding her back from
doing the things she wanted in life.
Kelly formed a plan. Life threw her a
curve. She found a way.
Resilient people are like that.
Roam Café, 262 Park Avenue,
360-4165, www.roamcafe.com
1
Bounce Aerobics,
Marketplace Mall, 672-6634,
www.bounceaerobics.com
2
LaSalon Bianca, 272-0707,
www.lasalonbianca.com
3
PhotoChica, 2011 Ridge Road, Ontario,
704-6833, www.photochica.com
4
Massage Envy, 4 area locationsPittsford, 641-3689 -Webster,
Greece and Victor,
www.massageenvy.com
5
ROAM CAFE from page 15
an excellent illustration of this. Since
the plate started by me, I started
eating before Drew told us what was
in each of the dishes. Had I known
zucchini could taste this good as a
kid, I would have never boycotted it.
Food. It sustains us. It comforts
us. It fuels us. It rewards us. It
confuses us. Nutrition has become
the Rubik’s cube in our attempt
at a healthy lifestyle. Not for the
lack of information we have at our
disposal, but the overabundance
of it. Complicated further by habits
ingrained since birth, it is small
wonder that anyone can master the
subject at all. Greg, Heidi and Toureiro,
who owns and operates Capoeira
Angola Quintal at 34 Elton Street, as
well as myself all became immersed
in the subject of nutrition as a means
to achieving fitness related goals.
Our pursuits led us down this path
and in our desire to be better; Greg
with BMX, Heidi with dance, Toureiro
with karate and I with bodybuilding, it
became evident that proper nutrition
is instrumental to top performance.
As motivated people do, we became
knowledgeable about everything we
could on the subject and have all
utilized that education to become
successful fitness professionals.
Helping people understand the riddle
of nutrition is a big part of what we
do every day. We continued our
discussion as the entrees arrived.
From childhood, when we received
cookies or candy for ‘being good’ to
adolescence when a good report from
the dentist or a stellar report card was
rewarded by a trip to McDonald’s to
adulthood, where every birthday,
promotion, marriage and childbirth is
celebrated with a food-centric office
party. Food is the way we say to
ourselves and others, “good job.” It
is a challenging mindset to overcome
for all of us. But, the answer
doesn’t have to be an all or nothing
proposition. Take Roam’s Smothered
Paleo Chicken with spicy broccoli and
Mashed Sweet Potatoes. Illustrative
of Roam’s philosophy, the mashed
sweet potato is made without the
butter, sugar and even crème that
many restaurants add. Roam keeps
it paleo, and ultimately lets the dish
stand on its own by simply adding
a little olive oil and a sprinkling of
nutmeg and cinnamon. Additionally,
Drew’s staff sautés their vegetables
with a small amount of olive oil and
a touch of salt and pepper, whereas
many restaurants would use butter.
Healthy versions of dishes that
symbolize achievement are a great
way to stick with a meal plan.
Of course, planning is crucial to
success with one’s nutrition. Toureiro
shared, and most agreed, that he still
feels compelled to let nothing go to
waste as he was cautioned against
wasteful behavior at the dinner
table as a youngster. Who hasn’t
heard, “there are children starving in
Africa”? Or parents, who hasn’t eaten
the crusts of pizza or grilled cheese
sandwiches rather than let them go
to waste. The solution is to prepare
as much in advance to leave little
opportunity to stray. Of course, good
old fashioned self-discipline can’t
hurt here, as Heidi pointed out, one
has to be honest about how much
food is actually consumed in a day…
or alcohol. Alcohol can be a major
obstacle to weight maintenance
and healthy eating. In moderation
(1 glass per day) alcohol has been
shown to have some positive effects
in preventing disease, but it also
can have a negative effect on the
body’s ability to utilize the energy
available (7 calories per gram) leading
to increased storage of bodyfat. In
addition, it lowers ones inhibitions
which can lead to satisfying cravings
for salty, greasy food choices which
sabotage most healthy food plans.
That said, I don’t believe any of
us abstained from Roam’s full bar,
enjoying drinks made by experienced
bar staff who understand how to
compliment a healthy meal without
sugary, high calorie concoctions.
Our other two entrees, Pork Chop
with green beans and almonds
accompanied by sautéed spinach
with garlic and a Stockyard Sirloin
with sautéed Zucchini were textbook
examples of paleo dining at its
continued on page 20
September/October 2014
fitness EDGE | 19
ROAM CAFE from page 19
finest. Flavorful without being overwhelmed by sauces
or other flavors, these dishes left us all satiated but not
bloated on needless carbs. Still trading personal stories
of examples of ‘counting calories gone wrong’ we
discussed how technology has made it easier than ever
to assess potential problems in our clients’ diets, as well
as our own. Thousands of apps, such as My Fitness Pal
can help keep you on track by helping you lay out your
daily or weekly plan in advance or telling you exactly how
many calories and nutrients are in your plate of food at a
wedding or restaurant. Whenever fitness professionals
get together, they will always regale each other with
incredulous stories of the client who believed the calories
consumed in the open freezer door ‘didn’t count’ or the
person who couldn’t understand why they weren’t losing
weight but neglected to mention the two glasses of wine
drank before bed each night, it’s obligatory. For the most
part though, there really is very little excuse for failing at
eating healthy today.
To finish the evening, nice selections of Gelatos were
enjoyed. A final volley on portion control concluded the
round table talk on healthy eating. Appropriate size dishes
are trying to make a comeback in American cuisine, but
between 1977 and 1996, ABC News reports that the
average hamburger has increased in size by 23%, a plate
of Mexican food has grown by 27%, soft drinks are 52%
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20 | fitness EDGE
September/October 2014
larger and snacks (potato chips, pretzels and crackers)
are bigger by a whopping 60%. At the same time, adult
obesity has increased from 14.5% of the US population
in 1971 to 30.9% in 1999. We are putting a dent in that
number as Gallup puts the obesity rate among US adults
at 27.7% for 2014 year to date. One can only hope
that by getting portions under control that number will
continue downward in the future. By the way, the gelato
was sublime (I used it!) and a fitting end to our evening.
As I invited Greg, Heidi and Toureiro to join me for a
meal at Roam, I had a couple of goals. First, I wanted to
enlist the groups’ collective expertise to inform people
that eating well or healthy is not synonymous with giving
up all food that has flavor or avoiding places where
flavorful food is served. Too many people have an all or
nothing mentality with respect to this subject. Driven
perhaps by Instagram ‘celebrities’ who post photos
with plain chicken breasts and broccoli with captions
celebrating “the grind” this misinformation has become
a stumbling block preventing some from even trying to
change. Roam Café exists, in part, to dispel that notion.
Drew, who joined us for much of the discussion, has
chosen to feature foods that are Paleo-friendly along with
many gluten-free dishes, they all were delicious. It takes
practice to eat healthy if it something you haven’t done
before, but rest assured, you can do it and still live your
life…and even enjoy a little gelato for dessert. Secondly, I
wanted to create an article from our dinner that educated
our reader with some practical advice that could be put
into practice. To summarize our three hour meal with
respect to this objective, with a disclaimer that we are
not prescribing a diet or hard set of rules to follow, this
is a compilation of some of what has worked for us and
many clients over our combined half-century in the fitness
business:
1.Whether you choose to follow the Paleo diet or not, eat
20-35% of your daily calories from lean protein.
2.Avoid over processed carbohydrates, this includes
enriched grain products, instead choosing to eat 4050% of your calories from carbohydrates with a majority
coming from vegetables and fruits, which are also high in
fiber. Source your food as naturally as possible.
3.Don’t be afraid of healthy fats, they can make up 20-30%
of your daily calories, keep in mind that fats are more
dense in ‘energy’ with one gram containing 9 calories,
when calculating your daily total.
4.Consume alcohol in moderation. Be sure to calculate the
caloric intake and count it toward your daily total.
5.Be aware of your hang-ups from your past. Learn what
triggers emotional eating and work around that. Identify
habits that you carry from your youth and work to
overcome the bad ones.
6.Plan, Plan, Plan. Always have a plan and then work
the plan. Healthy eating doesn’t happen by accident, it
happens by habit.
7.Be accountable to your goals. You’re not fooling anyone
but yourself when you are not honest about your actions.
September/October 2014
fitness EDGE | 21
Rochester Fitness
calendar
Saturday, September 20 2:30pm
Nerf Gun Battle Royale
Rochester Parkour, 1344 University Avenue, 204-7537,
www.rochesterparkour.com, $10.
Sunday, September 21 7:30am
Rochester Marathon
www.rochestermarathon.com
Sundays at 1:00pm
Adult First Timer’s Parkour Class
Rochester Parkour, 1344 University Avenue, 204-7537,
www.rochesterparkour.com, FREE.
Saturday, September 27 8:00am
George Eastman House
Photo Finish 5K
900 East Avenue, 271-3361x445,
www.photofinish5K.eastmanhouse.org, check online for
fees, registration deadline, September 24.
Saturday, October 4 noon
OCB Eastern USA Bodybuilding,
Figure and Bikini Championships
Greece Olympia High School, www.ocbeastern.com,
check online for ticket prices.
Sunday, October 12
the Pink Bra Tour for
Barbells For Boobs
CrossFit Webster, 1847 Empire Blvd, Webster,
www.crossfitwebster.com, check online for times.
Saturday, October 18 3:00pm
Run Like Hell 5K
Johnny’s Irish Pub, 1382 Culver Road, 473-8337,
call for entry fees and details.
Saturday, October 18
American Championships
Bodybuilding, Figure & Bikini
PRO-AM Championships
Irondequoit High School, www.naturalmuscle.com,
check online for show times & prices.
Saturday, October 25 9:00am
Pumpkins in the Park 5K
Cobbs Hill Park Riley Lodge, 732-1090,
www.yellowjacketracing.com/events/pumpkins-in-thepark, pre-entry $20/$22, post-entry $25.
22 | fitness EDGE
September/October 2014
September/October 2014
fitness EDGE | 23
T
he Rochester Marathon returns to
the streets of Rochester on Sunday,
September 21, with the starting gun at
7:30am sharp! This will be the tenth
running of the event since the start/
finish returned downtown in 2005.
Unless you’ve trained for it, you have
no business jumping in this event on a
last minute, “What the hell, I think I’ll
The Rochester Marathon
First Person
run the marathon on Sunday.”
Here’s some good news though…
you can STILL participate as a runner in
the 2014 Rochester Marathon. There
is a half marathon that starts at 7:45am,
but that still requires some ‘base’
of distance running and would be
inadvisable to run without said training.
I’m talking about the team relay event.
Back in 2005, having just starting
running myself a few months prior at
the Chase Corporate Challenge that
May, I read about the marathon coming
back downtown. As the new owner of
the Downtown Fitness Club, I wanted
to be part of it. Luckily, I discovered
there was a relay event and, knowing
I couldn’t run the full OR the half,
convinced three of my friends to form
a team and we registered about a week
beforehand.
It was an amazing experience.
The Rochester Marathon is the
super bowl of running in our town. The
energy and excitement is profound.
There are people who leverage their
participation to raise thousands of
dollars for worthwhile causes, runners
dedicating their race to a recently lost
loved one as well as siblings who live
hundreds of miles apart using the and clarinets. As I was running next
occasion for a 4-5 hour mobile family to people who were participating in a
reunion. Most everyone has a story. life changing experience or checking an
And there are fans. I mean literally item off their ‘bucket list’, I too made a
swarms of people cheering along decision. I became a runner for life.
the entire 26.2 miles, many of them Note the lower left corner of the
caravanning from spot to spot along accompanying shadow box photo,
the route. Then there are the runners’ and perhaps the best part – you’ll get
costumes, uniforms and self-fashioned a finishers medal! You’ve heard of
ensembles, each more colorful and people, and perhaps you yourself have
outlandish and the previous. I even ‘run for the T-shirt’? That finishers
ran past a band that showed up to medal takes it to a whole other level!
play “Eye of the Tiger” on trombones Personal swag aside, we all want
24 | fitness EDGE
September/October 2014
to keep the Rochester Marathon in
Downtown Rochester, you’ll be doing
a good thing by supporting it.
So here’s what you need to do.
Get three of your friends, family or
co-workers together.
Register for
the relay team category on www.
rochestermarathon.com.
Show up
Sunday, September 21st and have a
blast! Coordinated outfits, whimsical
tube socks and glitter painted t-shirts
are optional.