contents - Fitness Edge Media

contents
Published by:
Fitness Edge Media
Writer / Editor:
John Hutchings
Photographer:
Jenniffer Merida,
PhotoCHICA
Contributing Writers:
Emily Ryan
Kevin P. Lucas
Paul Iatomasi, Jr.
Meghan Eggleston
Shaina Sidoti
Brian Quinn
Anne Marie DeSalvo
Jake Blaydes
Sheila Kennedy
Trainers of the Month Brad Williams and Amanda Petroccione ................. 2
Workplace Wellness Keeping it Well at Coopervision ................................... 4
Bodybuilding Competition spray tanning ........................................................ 5
Business/Enterprise Spice of life ..................................................................... 6
Recipe Effortlessly Healthy! ................................................................................ 7
Confidence Corner Changing your fitness routine ........................................ 8
Lifestyle Beachbody .....................................................................................10-11
Cover Story Judging History ........................................................................... 12
Sweat and the City “Getting teased for new healthy lifestyle” ................. 14
5 Tips Stay motivated to exercise ..................................................................... 16
Runners’ Corner Runnin’ of the Green race director Bill Kehoe.................. 18
Supplement Corner L-Glutamine .................................................................. 20
Social Media Connect with Fitness Edge ....................................................... 22
Rochester Fitness Calendar ......................................................................... 23
First Person Johnny’s Runnin’ of the Green .................................................. 24
Letter from the EDITOR
February 19, 2015 marked the end of my 10+ year tenure as the owner of the Downtown
Fitness Club.
The ‘DFC’ will continue to operate at 50 Chestnut Street, as the new owner, Steve Werner, has
big plans to take the gym to new heights and given the recent progress in the East End and
downtown Rochester combined with a new building owner who is committed to the property
and neighborhood, I believe he will succeed on a grand scale.
Graphic Designer:
Maia VanOrman,
Messenger Post Media
I love this gym. I feel like every workout pays tribute to the heritage of this 88 year old facility and
the millions of workouts that have taken place over that time. Frank Sinatra performed in the old
Columbus Theatre where the racquetball courts now sit, former Mayor Bob Duffy played CYO
Basketball where the treadmills now sit and there are dozens of current members who have
spent 30+ years as members through the Plaza Athletic and RAC days…there are memories
here that were created long before I started and more to be created far into the future. I plan on
adding some more myself as a ‘civilian’ member of the club.
Advertising and
Subscriptions:
johnh@fitnessedgemedia.com
The day to day tasks as the operator of the Downtown Fitness Club was initially a labor of
love, born of the desire to share my passion with others, but it became wearisome. Repairs,
maintenance, cleaning, staffing, billing and all the things that business owners do became the
bulk of my day and somewhere along the line, I decided it was time for a change.
Cover Photo by PhotoCHICA
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 read an article* called “The Virtue of Quitting, the Art of When and How to Quit” and in an
attempt to impart some lesson in this letter from the Editor, here’s what I learned. Quitting is
easy. Communicating why you’re quitting can be the trick. Here is the four step process from
the article:
1. Make a clear decision
2. Determine the next steps
3. Own it and be honest
4. Accept others’ views
Simply, I didn’t want to ‘run’ a fitness facility anymore. I started Fitness Edge Media to share
my love of fitness with people without the ‘bricks and mortar.’ I found a new owner who would
honor the commitments as the new owner of the Downtown Fitness Club. I will now share my
passion for fitness through Fitness Edge. I accept whatever comes next.
I love the concept of fitness. Effort in the pursuit of a goal is noble, but effort as a foundation of
a lifestyle is transcendent. If you can commit to fitness, you can do anything.
I would love it if Fitness Edge became your inspiration to “quit” (or change) the things that aren’t
working for you in life. I want you to pursue your dreams with energy and clarity and go to bed
at night exhilarated. You’re the captain of your destiny. Just be sure to take ‘fitness’ along with
you on the trip. It will sustain you.
*the article is at www.psychologytoday.com/blog/notes-self/201404/the-virtue-quitting
Trainers of the Month
How do you keep your fitness training
knowledge up to date?
I keep my training up to date several
different ways. I’m constantly
researching, reading and watching
other professionals. I also hire and
learn from other very high level
professionals. Some of my favorites
include Anthony Pasquali (Species
Nutrition) and Jason Huh (IFBB Pro,
Animal). The knowledge I gain from
working with professionals of that
caliber is far superior to anything
I’ve read in a book. I walk the walk,
learning from the best.
Bradley Williams
B
radley Williams is our Fitness Edge
Trainer of the month. Brad speaks
for himself. Without any further ado,
here’s Brad…and congratulations!
Hi, I’m Brad Williams, Owner of The
Training Grounds in Henrietta. I have
always had a passion for athletics and
fitness. Ice Hockey was my primary
sport but I also excelled at football
as well. I played hockey for the
Rochester Junior Americans (NAHL)
and was invited to the Olympic
Training Center in Colorado Springs
to attend training camp for the USA
Men’s Ice Hockey Team. It was truly
an unbelievable experience. Since I
would constantly get asked questions
about training and technique when
I went to the gym, I decided to get
certified and start training people
professionally. I discovered my
passion for helping other people on
their fitness journey. Most recently, I
opened a private training facility called
the Training Grounds in Henrietta.
What diet and nutrition education have
you received?
I am a TLS Certified Weight Loss
Expert, Certified Sports Nutritionist
and Certified Personal Trainer, certified
through ISSA (International Sports
Science Association).
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| fitness EDGE
How do you simultaneously help clients
at different levels of physical ability
during a workout class?
When I meet a new or prospective
client, I spend some time talking
about life. Just life in general, getting
to know each other and making sure
we are compatible. After our initial
conversation, I schedule a nutritional
and physical assessment. Nutrition
plays such a major role in getting
the results and maintaining what
you’ve worked so hard for. I really try
to get them to understand the role
of nutrition in their plans. I go over
medical history, physical limitations,
injuries, goals, lifestyle choices, etc…
I will take physical measurements
and calculate their optimal (food)
macronutrient ratios.
Imagine a client is discouraged during a
training session. How do you keep him/
her motivated?
We are not cyborgs, we are human
and we have bad days. People get
discouraged on occasion. By keeping
a positive attitude I find it rubs off on
my clients, therefore I make a serious
effort to bring my best every day. By
surrounding myself with other great
professionals, I create a culture of
success. Then I remind clients where
they started. Sometimes simply
looking back and realizing how far
they’ve come can bring perspective to
how much they have accomplished.
Favorite workout music?
My favorite workout music is
Dubstep, Rap, Trap and Rock!
March/April 2015
What diet and nutrition education have
you received?
Bachelor of Science in Community
Health and Nutrition from SUNY
Potsdam Holistic Nutrition from the
Institute of Integrative Nutrition
Favorite fitness ‘gadget’ or ‘hack’?
I primarily use free weights in
my training. I’m old school. I use
dumbbells, barbells, adjustable
benches, compound movements,
supersets, drop sets, etc. All the
fancy new equipment and fixed range
of motion apparatuses are not my
style. My favorite equipment in the
gym is a nice dumbbell rack and an
adjustable bench.
Number 1 piece of fitness advice you give
others?
The best training advice I can give
to someone is to simply enjoy the
journey. Fall in love with it. Being
healthy is a lifelong process and has
to become a part of your daily routine.
Find a way to truly fall in love with the
process of being healthy. Additionally,
surround yourself with positive people
who want to lift you up and support
you.
What is your personal training
‘philosophy’?
My training philosophy is to achieve
a healthy mind and body. Most of
my clients want to lose weight, lose
fat, lean out and gain lean muscle. I
do this by combining weight training
and cardio intervals throughout my
sessions. The more muscle you have
on your body, the more calories you
will burn throughout the day. I also
want my clients to have fun during
their workouts and feel good about
themselves for taking care of their
bodies. I believe you need to add two
more components to your lifestyle
that are equally as important as
exercise, mental health and a nutrient
dense diet. When it comes to my
clients, I train them from the inside
out. I educate them about diet and
nutrition. I express the importance
of and offer ways to reduce mental
stress and achieve mental health.
The synergistic effect of these
components will result in the best
version of you possible.
My facility, The Training Grounds, is
located at 2595 East Henrietta Rd
(next to Beers of The World) It is a
private facility, so call ahead. You can
reach me at 585-503-9494. I truly wish
you health and happiness for all the
days of your life.
What evaluations do you conduct on a
new client who wants to begin a fitness
regimen?
I bring them through the basics to
understand their abilities. Squats,
lunges, step-ups, push-ups, Pulldowns and sit-ups. You can tell a
lot just from how someone squats
(basically how they stand up and sit
down)
Amanda Petroccione
A
manda Petroccione is our Fitness
Edge Personal Trainer of the
Month. You can find her extensive
qualifications and experience in the
Personal Trainer Directory at www.
fitnessedgemedia.com. Amanda
trains out of the Canandaigua YMCA
and Victor CrossFit and has a strong,
loyal following, it’s not hard to see
why. Our conversation is below,
meet Amanda…
What was your motivation to become a
Personal Trainer?
I lost my Grandmother to cancer when
I was 19; she was 63. I vowed from
that day on that I would learn as much
as I could about preventing illness
and disease through living a healthy
lifestyle so I could help others avoid
the same fate as my Grandmother. I
became a personal trainer because I
have a passion for health and wellness
and love helping people improve their
lives through health.
How do you keep your fitness training
knowledge up to date?
Constantly focusing on continuing
education. I always want to be up to
date with any new information yet
staying solid on the basics.
What group courses have you taught?
CrossFit, HIIT (high intensity interval
training), Mommy and Me Fitness,
Kickboxing, Turbokick, PiYo
How important is nutrition to you in
creating clients’ regimens?
Imperative! It’s more than half the
equation of getting healthy.
How do you simultaneously help clients at
different levels of physical ability during a
workout class?
My classes consist of all fitness
levels. I do interval work so it all
depends how hard you push. If you
are new, then you may only get 5
good squats in 20 sec or if you are
advanced you may get 20 squats in
20 seconds. It varies from person to
person. I also offer modifications for
just about every movement we do.
Imagine a client is discouraged during a
training session. How do you keep him/
her motivated?
Remind them of their “why” – and
cater their training session to their
mood. Some days I know I can push
them to get out their frustrations
other times I take it easier on
them. I have friendships with all my
clients that go beyond trainer/client
relationships. I get to know my clients
very well which affords me the ability
to develop a highly customized and
personal training experience.
What is your sales style, if you do sales?
I don’t do sales. I talk with passion.
That sells itself.
Have you had previous jobs in customer
service or sales that made you a better
trainer?
I’ve worked in customer service; I was
a waitress and bartender for several
years during college. Working in the
services industry really taught me how
to interact with people.
Where will you be in 2 years?
That’s hard to say. Being a mom is
my priority but fitness is my passion.
I’ll still be training people one way
or another, in what capacity, I don’t
know.
What are your long term goals in the
fitness industry?
I want to be the best trainer in the
area. I want to help as many people
as possible live healthier lifestyles.
I want people to look at me and say
“because of you, I am healthier”
What are your personal fitness goals?
To constantly push my limits. I am my
only competition.
What is your personal training
‘philosophy’?
You get what you work for.
If you weren’t doing personal training,
what else would you be doing?
Probably working in Corporate
America. I have a Master’s Degree in
Business.
Favorite workout music?
Anything… except country music.
Who can workout to country?!!
Favorite workout apparel?
Lululemon hands down.
Favorite fitness ‘gadget’ or ‘hack’?
Jump rope and heart rate monitor.
Your major influences in the fitness
business?
Camille Lablanc-Bazinet and Jillian
Michaels
People you want to thank for support?
My husband…100 percent. He allows
me to follow my dream in the world of
fitness.
Number 1 piece of fitness advice you give
others?
It never gets easier; you just get
better. Never give up, ever!
March/April 2015
fitness EDGE |
3
Competition
Spray Tanning
Workplace Wellness
Bodybuilding
I
Keeping it Well at CooperVision
Y
ou may have seen the brightly lit CooperVision sign that
hangs on the outside of our distribution building in Henrietta
as you drive past on the thruway. You may wear one of our
brands of contact lenses that might even be manufactured
locally right here in Scottsville. Along with our corporate
office in Fairport, we employ over 1,000 people in the Greater
Rochester area. It’s our employee base that drives our wellness
plan that has become a part of the DNA of our day to day
business in all three of our facilities. As the Wellness Trainer
for CooperVision I’m often asked how we not only started our
wellness plan, but also maintain its momentum and steam.
According to WELCOA (The Wellness Council of America)
one of the seven key benchmarks of a successful plan is to
create a cohesive wellness team. Knowing the importance of
this key step, we built a team of 45 Wellness Champions that
represent a true cross section of our workforce. In my opinion,
this is the number one reason we have so much success in all
of our wellness efforts.
Being a three site operation, with two of those sites
running three shifts, we find it ever important to provide a
plan that is much more than a “one size fits all” approach.
Having a wellness team like this helps us identify the needs
not only of our workforce in general but also by site and even
shift; knowing that what works in our corporate office might
now work on our third shift in manufacturing. Getting to
know the culture of our facilities as well as our employees has
been pivotal in reaching out to them with our wellness plans,
challenges and initiatives. Having members from all of our
sites and all of our shifts on our wellness team has been found
to be the answer in getting such great participation and results
in our initiatives.
Another question that I often get asked is what I like most
about my job in the wellness arena at CooperVision. Over the
past five years since we’ve been providing a wellness plan to
our employees I’ve seen many transformations take place in
many of my coworkers; everything from weight loss to strength
gain. I’ve had countless people happily tell me how they’ve
successfully been removed from a variety of prescription
medications due to their lifestyle changes, while others report
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| fitness EDGE
March/April 2015
By Brian Quinn
in on things they’ve been able to do now that they’ve gotten
stronger (both physically and mentally). Working for a company
like CooperVision, and seeing the support that is provided to its
number one asset in everything under the wellness umbrella
is refreshing and rewarding. This support can really only be
given when you have your top management on board which
is another one of WELCOA’s top seven benchmark’s to a
successful plan. When you have managements buy in as well
as engagement, it trickles down to all parts of the business
which will help give your wellness plan the legs that it needs
to make an impact on your employees.
WELCOA’s other five key benchmarks are:
• Collecting data to drive your health
efforts
• Crafting an operating plan
• Choosing appropriate interventions
• Creating a supportive environment
• Evaluate your outcomes
If you are starting or looking to reenergize your wellness
plan, there is a lot of support for you and your agency, school or
institution out there. I’ve mentioned WELCOA specifically in
this piece, and at www.welcoa.org you can get a lot of added
information with all things wellness. You can also check with
your health care provider as many times they have wellness
education services that they offer. At CooperVision we work
with MVP, our local provider, and the support they provide is
invaluable. The important thing to remember is that there is
no need to reinvent the wheel as far as wellness plans go.
Networking and partnering with other local businesses can
often provide the support you just may be looking for.
I’ve seen the changes first hand at CooperVision that have
happened as a result of our wellness efforts. Making it fun
is also an important part of our strategy, whether it is with
our sporting events, educational lunch and learn, physical
challenges or work-life-balance initiatives. In everything we
do we try and tie in an element of fun and when you see the
faces that I see on a daily basis at work, you can see we are
successful there too, and that is the best return on investment
to date!
cannot stress how crucial it is to have a perfect spray
tan the day of your show, as it’s really one of the most
important elements of a competition. Be sure to choose a
spray technician with a lot of experience and knowledge so
that you get the best possible results.
You’ve worked so hard on your physique for several
months and had to choke down chicken and yams until
they were coming out of your ears so that you would look
amazing on show day. Don’t ruin your moment to shine
because you didn’t do your homework or tried to save a few
dollars on your stage color.
Glow Sunless Tanning is your go-to for stage ready
competition color. With the most experience in Rochester,
in 2012, Glow was invited to guest spray tan at the WBFF
World Championships in Toronto. Glow has been the official
tan sponsor of the Rochester OCB Eastern & INBF Natural
shows the last 5 years.
HOW TO PREPARE FOR YOUR GLOW TAN:
• Take a warm shower but do not use any soap or body
wash on the skin being spray tanned as soaps leave a
residue that don’t allow the spray solution to stick to the
skin
• Exfoliate your skin in the shower by using ONLY a
washcloth, again, NO soap or body wash on the cloth and
NO loofah poofs
Glow
Sunless Tanning, Inc.
Rochester’s
most experienced
spray tanning salon!
Glow specializes in stage ready competition color!
Now Booking for the INBF Show April 11th at Greece Olympia.
Glow will be on location for your convenience that day for color, touch-ups
& stage gloss. Call to secure your spot today!
585-621-GLOW(4569)
2229 Monroe Avenue • glowsunlesstanning.com
Anne Marie DeSalvo
• Be sure to remove all the dead skin leaving a smooth
surface
• After your shower you may use a light UNSCENTED
moisturizer if your skin feels dry or tight, but NO perfume,
make-up or deodorant before spray tan
• Shaving and waxing should be done 24 hours prior to your
spray tan appointment
• The day before your show, get a base coat and a couple
coats of competition color at our salon.
• Women are free to wear whatever their comfort level is
during the spray tan (Plan your undergarments accordingly
if your tanning for an event,MEN MUST ALWAYS WEAR
BOTTOMS
• NO SHOWERING after the base and first coats are put on
• The amount of competition coats will depend on your
coloring after base coat has developed, what your skin
type is and which category you’re competing in
• NO white clothes the day of spray tan
*The solutions we use are all a certified organic DHA and
DO NOT stain clothing
Most competitors will agree that the tanning process is
one of the most stressful and dreaded parts of their contest
prep, yet it’s the one aspect of their prep which they can
control. It is the job of a reputable tanning company to
alleviate that stress, and to make the experience as pleasant
and comfortable as possible. Forget those messy tans in a
bottle that take hours even days to apply, a spray tan allows
you to focus on your big day!
Anne Marie DeSalvo owns Glow Sunless Tanning, located
at 2229 Monroe Avenue. Call for spray tans for ANY
occasion at 585-621-GLOW(4569) and find her online at
www.glowsunlesstanning.com
March/April 2015
fitness EDGE |
5
Business/Enterprise
Effortlessly Healthy!
Italian
Sausage Skillet
Spice of Life
Servings: 6
Prep Time: 15 mins
Cook Time: 30 mins
C
hicken breast, egg whites and tofu, oh my. What is a
fitness buff to do? Bringing flavor to an otherwise bland
foodscape has long been the ‘holy grail’ of the nutrition
world. You want to eat clean, but cannot bear the thought
of eating one more baked chicken breast or choking down
flavorless tofu. Spices are your answer, and it goes way
beyond Mrs. Dash and Frank’s Red Hot!
Herbs and spices are a must in a dieter’s toolbox. Not
only can spices turn an otherwise boring dish into a flavorful
stunning display of color and mouthwatering aroma, they
pack a wallop of anti-oxidant and health benefits too. In fact,
they can contain more disease-fighting antioxidants than
most fruits and vegetables.
Lucky for us, we have an excellent local resource to
buy fresh, flavorful and potent spices. In the South Wedge
neighborhood, Stuart’s Spices has been providing premium
spices, seasonings, peppers, rubs and sausage mixes since
Stuart opened shop in 1992.
About four years ago, Tom & Vicki Finnefrock purchased
the business from Stuart at its original Gates location. A year
and a half ago, they moved the store to its current home at
754 South Clinton Avenue.
Stuart’s spices contain high percentages of quality
oils. Since spices begin to lose some of their aromatics
and flavors as soon as they are ground, Stuart’s Spices
are ground in small batches, ensuring the freshest tasting
ingredients.
In addition to single spices, Stuart’s carry a wide variety
of proprietary blends. From barbeque rubs, to do-it-yourself
kits for making your own mustard, pepper sauces, brining
kits and even lox.
H
Storage is important too. Spices and herbs will lose
their color, taste and aroma over time, so preserve peak
flavor and color, by storing spices and herbs in airtight
containers, such as glass jars, plastic containers or tins, to
protect against moisture and preserve oils that give spices
rich flavor and aroma. Also keep in mind while purchasing,
that whole herbs and spices last longer than their ground
counterparts. Refrigerate red-colored spices, such as chili
powder, cayenne pepper and paprika to prevent loss of
color and flavor. Additionally, refrigerate or freeze oil-rich
seeds, such as poppy and sesame to prevent them from
getting rancid.
Still not sure how to use spices? Vicki has pre-printed
cards with suggestions on recipes and pairings for every
appetite, carnivore to vegan. She even offers cooking
demos to small groups giving the opportunity to experience
just how amazing food can taste with the right spices. They
also have an informative website, www.stuartsspices.com
filled with helpful information and for convenience; you can
purchase Stuart’s Spices right online. Stuart’s also appear
at the Public Market from March through December.
Stuart’s phone number is 585-436-9329, they welcome the
opportunity to save you from a bland diet!
This article was contributed by Jake Blaydes, selfadmitted ‘foodie’ and the owner of Krank Kettlebell,
located in the village of Webster at 55 E. Main Street.
Find him at www.krankkettlebell.com
6
| fitness EDGE
March/April 2015
Recipe
ey all! Thanks for
loving our first
recipe, Garlic Chicken
Stir-Fry in the previous
issue of Fitness Edge
Magazine. This time I
want to hop right into
an awesome Effortlessly Healthy breakfast recipe! The typical paleo-eaters
‘go-to’ meal is eggs, bacon and sweet potato, so going off
the grid can be a little intimidating. Well…what if we told
you that you can make a meal that is easy and delicious
for breakfast? I bet you’d want to eat it. We call it our Italian Sausage Skillet and it is by far one of the most popular
items at Effortlessly Healthy. In fact, attendees at the 2014
CrossFit Regionals couldn’t stop raving about the dish we
served from our Food Truck! Speaking of the food truck,
we will serve this Skillet AND our famous Paleo Plates on
the truck this season (contact us for booking, our schedule
10% off
with coupon code FITNESSEDGE
INGREDIENTS
• 1 Large Onion, diced
• 2 Pounds Italian Sausage
• 5 Stalks Celery, chopped
• 1 Teaspoon Black Pepper
• 1 Cup Dried Cranberries
• 1 Teaspoon Garlic Powder
• 3 Apples, diced
• 1 Teaspoon Onion Powder
• 3 Sweet Potatoes, diced
• ½ Teaspoon Paprika
DIRECTIONS
1). Dice Sweet Potatoes, should be about 3 cups
2). Dice Onions, should be about 1 cup
3). Dice Apples, you can peel if you’d like, but we like
the skin on. Should be about 1 cup
4). Dice Celery, should be about 1 cup
5). Cook Italian Sausage in Skillet on medium heat for
10 minutes or until golden brown; set aside
6). Bake sweet potatoes for 15 minutes at 350 degrees
7). Add sweet potatoes to Italian Sausage
8). Add spices, celery, onion, apples, and cranberries to
the skillet; cook on medium for 5 mins while stirring
occasionally
9). Pour food into a baking pan and bake on 350
degrees for 15 minutes
is filling up fast!) For a wider variety of amazing recipes,
including Artichokes Provencal, Chicken Piccata and Pork
Tenderloin, visit our website to learn about our meal delivery
service and catering. We make delicious and fresh gourmet
meals that help with weight loss and overall wellness. We
are also proud to say that all of our meats are grass-fed, freerange, antibiotic and preservative free. If you want to invite
our food truck to your next event, have us cater or want
to start having our delicious and nutritious meal plans delivered to your home twice a week, find Effortlessly Healthy at
www.ehmeals.com or call 585-254-0078.
Everyone loves the Italian Sausage Skillet, from athletes
at the local CrossFit boxes to busy moms and dads who
want healthy, delicious and convenient meals for their families. Here is the base recipe, and since you will get about
six servings out of it, go ahead and add two over-easy eggs
on the top for breakfast. If you want to really get wild, sauté
up some onions with a little bit of EVOO or even add some
bacon on top.
Enjoy!
Shaina Sidoti is the owner of Effortlessly Healthy!
March/April 2015
fitness EDGE |
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8
| fitness EDGE
March/April 2015
Sheila Kennedy, THE Confidence Coach, is a lead by
example kind of girl. Her adventure in confidence
building starts with herself and she shares what she
has learned the hard way, so you don’t have to. Her
Best-seller, You Had It All Along, is a blueprint for
developing confidence at your core. Connect with her at
www.confidenceatyourcore.com! It is time to build the
confidence you need, to build the life you desire.
c
ck acces
t he
lo
d
un
Exclusive online curriculum
------------------------------Technologicaly advanced
t o ed u c
C
hanging your fitness routine can be tough. We are
creatures of habit and when we move out of our safety
zone we often get reluctant. Being confident while making
changes can be difficult even if you know it is in your best
interest.
Last May I had a health coach approach me about
participating in a clean eating cleanse she was offering.
She was trying to build her business and wanted my
endorsement, but I was totally not on board. I eat pretty
much whatever I want to and derive great pleasure from
doing it. Restricting one of my only sources of pleasure was
not something I wanted to be a part of.
Honestly, I was not confident I could do it. The list of
things I couldn’t eat were all of the things I absolutely love.
Removing them from my routine felt like cutting off a limb.
I didn’t think I had the discipline or will power to succeed.
Nope – I wanted no part of it and came up with a million
excuses why I couldn’t join her.
To make a long story short, I finally participated in The
Cleanse. It was 11 days of no dairy, no caffeine, no gluten,
no sugar, no alcohol, and other things that I have already
forgotten about. I was supposed to add lemon water, oil
pulling, juicing, and probiotics too. There was a support
group and recipes that were supposed to help me through
the tough times of temptation. I kept telling myself I could
do it, but I honestly wasn’t so sure.
The first few days into it, all I can say is that there
should have been a sign over my head that flashed, “B!tch
approaching! Do not speak to me!” I was miserable. My
body was going through detox apparently and emotionally
I was raging. I hated the world and all I wanted was milk
chocolate, not that “dark-tastes-bitter-forever-in-yourmouth” kind of chocolate. Forget waterboarding, dark
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chocolate is its own kind of torture.
I tried to be compliant. After a few days of misery and no
energy I made allowances for certain things like protein. I
could eat animal protein, but not nuts or eggs. Cooking meat
is unusual for me and I wasn’t juicing, so I added protein
from eating nuts, eggs and peanut butter. The juicing thing
was unappealing to me which leads back to the pleasure
thing – I take great pleasure in eating food, not drinking it. As
I began to “cheat” I started feeling really bad about my lack
of discipline and effort. Oh I probably even spent a couple
of those days traveling down that road of unworthiness.
Six days in, my mood improved and even though I felt
badly because I was “cheating” at times, I physically started
to feel … dare I say it … better. I didn’t realize how much
joint pain I was in until I didn’t have it anymore. How did that
happen?
By day eleven, I was in a great mood and had limitless
energy. I normally appear to have lots of energy, but push
myself a lot. After eleven days, there was no pushing and
I became the energizer bunny incarnate. On day twelve I
was allowed to reintegrate foods I thought would be torture
to live without. Funny thing happened … I had no desire
whatsoever to put those foods back into my mouth. My
confidence soared as I successfully navigated through this
seemingly impossible change.
Maybe you can’t relate, but maybe you can. Have you
tried making changes in your fitness routine and just didn’t
have the confidence you needed to succeed? Maybe you
start out inspired and motivated, but lose your momentum
quickly. Any time we try to make changes in our routines, it
gets uncomfortable. How do you handle that? Most people
dislike that feeling so much they don’t even get started
or maybe they push hard and do too much, too soon, get
overwhelmed, and then stop.
It really doesn’t have to be that way. There are ways to
make changes without the stop and start and negative
judgment you might be making. I am really looking forward
to highlighting those tips and strategies in the next few
issues.
Until we meet again … think about one way that making
a lasting change might be a little easier to swallow. Don’t
be generic either; get really specific about what you will
react positively to. What would inspire you to lift an extra
twenty pounds or finally get yourself out for a walk for the
first time?
Care to share your one idea? Visit the Fitness Edge Media
Facebook page and share it. What works for you might
actually inspire someone else too. Til next time …
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fitness EDGE |
9
Lifestyle
P
erhaps you’ve noticed, as I have,
over the last year or two, there
have been a lot more people on your
social media newsfeeds touting the
benefits of becoming a Beachbody
coach. I was intrigued, not only by
the significant number of people who
were getting involved, but also for the
fact that one of the top coaches in
the entire organization is former local
fitness instructor, Christine Dwyer.
If you attended a Turbokick or PiYo
class in Rochester from 2003-2008,
then you know Christine. Well, if you
wondered what ever happened to her,
she lives in Texas and has one of the
largest distributor (if not THE largest)
Beachbody organization on the planet.
Christine parlayed her success in the
group exercise studio into success in the
world of multi-level marketing and the
same dynamic personality that attracted
participants to her classes translated
well. She’s the person they tell you
about at the ‘opportunity’ meetings that
‘made it’! I did not interview Christine
for this article, as I plan on featuring
her in a future article about Rochester’s
most influential fitness contributors,
stay tuned for that. Moreover, I wanted
to talk to local coaches who were in
the early to middle phase of growing
their Beachbody businesses to get their
perspective on what the future holds
with this opportunity for people who are
considering it for the first time or maybe
reconsidering it again. Here are their
stories.
Beachbody was formed in 1998 by
Carl Daikeler in California, they are a
multi-national corporation that uses
direct response infomercials (Tony
Horton’s P90X and Shaun T’s Insanity
being their most well-known) as well
as multi-level marketing and, recently,
instructor certifications to broaden their
reach into homes and gyms across
10 | fitness EDGE
Take another look at....
the globe. In 2013, Beachbody bought
Chalene Johnson’s (Turbokick, PiYo)
Powder Blue Productions company and
enlisted instructors, including Bounce
Aerobics (located in Marketplace Mall)
co-owner, Christine Pilaroscia to begin
certifying others to lead these classes in
gyms across the country. The belief is
that many people wanted to get out of
the house to exercise and even though
Beachbody had become huge in the “athome” exercise market, they wanted to
extend their reach in this market. This
was not Christine’s first experience
with
Beachbody,
having
been
approached by Dwyer back in 2007 to
become one of her ‘frontline’ coaches,
Christine said no. At the time she was
involved in another multi-level, 5Linx, a
telecommunications concern and had
actually quit her job as the assistant
group exercise director at the Rochester
Athletic Club when given the ultimatum
to give up her multi-level business or be
terminated. Interestingly enough, just
a year later, Bounce opened and when
looking for products to retail, Pilaroscia
found herself back at Beachbody and
Shakeology. She eventually signed up
as a coach in Dwyer’s downline, but
other than retail the product, she didn’t
really build the ‘business’ side, which
entailed recruiting other coaches…until
recently when her eyes were opened to
the possibilities.
Meghan Eggleston had moved to the
Rochester area with her husband when
he took a job here a few years ago. A
stay at home mom of 3, Eggleston was
feeling overwhelmed after the birth
of her daughter. Battling post-partum
depression symptoms and dealing with
a colicky baby along with two young
boys left Meghan drained. To compound
the problem, she was having a difficult
time getting the proper nutrition she
was accustomed to. It was something
March/April 2015
Christine Pilaroscia
Meghan Eggleston
Ashley LaShure
she remembered seeing at one of her
certification courses at Bounce Aerobics
that came back to her…Shakeology, the
Beachbody meal replacement shake
that prompted her to pick up the phone
and call Christine Pilaroscia and order the
product. As a group fitness instructor
and certified personal trainer (Meghan
teaches PiYo, Turbokick and ‘WERQ’
classes at MidTown Athletic Club)
Meghan had the perfect opportunity
to share her newfound discovery…but
she didn’t. For a year, Eggleston simply
enjoyed the savings that came with
buying Shakeology at the distributor
cost. Besides, she was a professional.
With a degree in Kinesiology from
James Madison University, she would
be returning to full-time work in the
near future, and in her words, she could
never ask anyone to “buy something.”
But a couple things occurred at the
end of that first year as a Beachbody
coach. One, Meghan wanted to have
meaningful work aside from being
a full-time mom but every time she
thought about what she was sacrificing
by working outside the home, it just
didn’t feel right. Second, Meghan had
seen that Beachbody was encouraging
coaches to form ‘accountability groups’
on social media to motivate friends to
stick with exercise and healthy eating,
she figured she could do that. It was
a no-pressure way to introduce the
Shakeology (I’d compare it most closely
to a protein shake with a multivitamin
as well as a probiotic component) that
had helped her so much when she was
struggling with her nutrition. After her
first T25 group, lo and behold, some
friends wanted to continue to buy the
product and some wanted to know
about the coaching opportunity for
themselves! That was Summer of
2013, then Eggleston started a 60 day
‘Summer sizzle’ promotion and even
more people wanted to get involved.
She took off running from there. Even
though she still admitted she feels a
little guilty about making money by
helping others…Meghan finished 2014
as one of Beachbody’s ‘Elite’ coaches
which means she is in the top 199 in
the world, she achieved the rank of
5-Star Diamond Elite Beachbody Coach!
(Note*there are currently over 230,000
Beachbody coaches in the US and
Canada.)
Ashley LaShure, 26 of Batavia is
another shining star on a rapid ascent
in the Beachbody world. A single mom
who balances her full-time work as a
QA supervisor at Graham Corporation,
twice weekly trips down the thruway to
Geneva to share custody of her 7 year
old son and building a huge Beachbody
coaching business. She even finds time
to participate on stage as a natural bikini
competitor; Ashley is a dynamo to be
sure. Having been involved in direct
selling prior with Mary Kay, LaShure was
a little reluctant when her high school
classmate and fellow cheerleader
called her up about the Beachbody
opportunity.
Ashley had purchased
over $2000 in inventory with Mary Kay
and after the initial hype from the sales
meetings, she was disappointed with
the lack of support she received after
buying in, but when she found it was
only $40 to ‘buy in’ with Beachbody,
coupled with the online coaching, she
joined. That was December 2013. In
February, Ashley’s mother was in the
hospital with some major health issues.
For reasons she still struggles to explain,
she walked out of the hospital and
called her Beachbody coach and said,
“I want to do this.” In three months,
Ashley reached the Emerald level and
by August, she qualified as a one star
Diamond, a pinnacle achievement in
the Beachbody world. LaShure has big
plans for 2015. Having matched her
full-time salary with her Beachbody
earnings, she would like to grow her
business enough to have the option of
going full-time on her own by this time
next year and having finished second in
her first bikini contest in October 2014,
Ashley is entered in two NPC (which are
national level qualifiers) shows in March
with the goal of qualifying. I have no
doubt that she will achieve both goals
as it seems that Beachbody has given
Ashley LaShure the vehicle to turn her
energy, drive, passion and smarts into a
huge personal and financial success!
Beachbody is a business. It is about
making money. But it seems that how
a business goes about making money
is what people remember it by, and
Beachbody does it by helping people
change their lives through nutrition,
exercise and motivation. I found the
people I interviewed to be enthusiastic
about the products and the opportunity,
but not overzealous. The sincerity of
each of these women was also evident.
They genuinely care about helping
people be healthy. Their online coaching
is fresh, creative and engaging…not
overbearing or negatively slanted in
the least. Shakeology is a good tasting
shake. It wasn’t the best, as it had a
little ‘vitaminy’ aftertaste to it…but I did
the research, it’s got over 70 ‘things’, all
natural, all good, included in it…it’s not
going to taste like ice cream. At the end
of the day, everyone is going to do what
works for them and everything’s not for
everybody. But, if satisfaction, fulfillment
and personal growth and achievement
are high on your ‘must have’ list, then
I’d recommend taking another look at
Beachbody, and I’d probably start with
one of the three women above (or a
friend that’s already asked you to take a
look at the business).
March/April 2015
fitness EDGE | 11
Judging History
A
small contingent within the group
campaigns for their candidate
against other nominees for the top
post. The leader hears their petition
and weighs it against appeals from
other contenders’ lobbyists. Securing
any amount of influence on the leader’s
opinion is the goal, tantamount to each
candidate’s success. In the end, all
entrants will make the ballot, but their
exact placement can be very crucial to
the eventual outcome. That placement
is decided by one person, the leader.
As one might suspect, the winner may
not have been determined in the back
room negotiations; but the final results
can be influenced heavily by what goes
on in those sessions.
Sound like something that occurs in
the House of Commons or on Capitol
Hill in Congress? If you said yes,
you wouldn’t be wrong…but that’s
not what this article is about. What
was just described above is typical
of what occurs on the judges’ panel
of a professional bodybuilding show,
and when it comes to professional
bodybuilding shows, the Mr. Olympia
contest, first held in 1965, having just
celebrated its 50th anniversary, IS the
crème de la crème. The ‘leader’ as
referred to in the opening paragraph,
for more than 20 of those 50 shows
is none other than Rochester’s own,
James T. Rockell. Apologies in advance
for all of you stats geeks who find it
important, no compelling, to know
exact dates, number of years and
other similar data…but when I caught
up to Rockell to discuss his career as
head judge for the two decades plus
of Mr. Olympia contests, it became
abundantly clear early on, Jim didn’t
give a damn about such things. What
was evident was his passion for the
process and the importance he placed
on getting it right. That characteristic,
along with his trained eye for the
slightest variation between elite
physiques, made him a trusted and
steady presence on the IFBB judges
panels from ‘somewhere in the 80’s’ to
his abrupt retirement in the last couple
years.
Much like the opening scene I
described, professional bodybuilding
has become a highly politicized sport.
12 | fitness EDGE
The money has gotten much bigger
and with sponsors contributing a
large share of that revenue, it stands
to reason that these companies
would seek to influence outcomes to
improve their position in the industry.
“Supplements” are part of the $6 billion
sport nutrition industry that is currently
experiencing double digit growth for
the past several years. Images of
professional bodybuilders, physique
and bikini athletes drive this segment
of the market. There is a lot at stake
when these men and women step
on stage. Judges being entertained
at lavish parties is not an uncommon
sight at a Mr. Olympia weekend and
that’s just what is seen. Whispers
of checks, jobs for family members,
vacations and the like are heard in
every corridor. So when the Head
Judge, whose job it is to guide the
proceedings that eventually determine
the winners of these contests, hears
a bloc of judges caucusing on behalf
of a competitor, he/she must exhibit
judgment as to the motivation of
said judges to ensure a fair outcome.
Rockell was an iconoclast amongst his
March/April 2015
peers, refraining from associating with
the influence-peddlers so as to keep
free of any indebtedness he may owe
to anyone. Was he perfect? Absolutely
not, he told of times when he placed
bodybuilders with local connections
in favorable comparisons in the
preliminary rounds of contests or when
he placed contestants in favorable
lighting on stage to accentuate their
strengths.
But in the end, each
contestant had to stand on his own
merit to be worthy of a title and Jim
Rockell was going to make sure to the
best of his ability that happened.
Drug use is another subject that
Rockell is loath to discuss. He hates
it. Having competed as a bodybuilder
himself from 1978-81, Jim feels
that anyone who uses performance
enhancing drugs is a cheater. I asked
Jim how he reconciled his personal
feelings with the knowledge that nearly
every person who walks out onto a
professional bodybuilding stage uses
PED’s and that his acknowledgement
of that fact would render him a
hypocrite in some people’s eyes. He
said that he viewed his job as judging
whatever physiques were put onstage
objectively and fairly…and he did
that. It may be hard to accept the
integrity in that explanation for some,
but having gotten to know the man a
bit in the past couple years, I believe
there is sincerity tinged with a little
regret in Jim’s account and I think he’ll
eventually find his peace with it.
Ultimately, ‘regrettably’ is the best
way to describe Rockell’s exit from
the world of professional bodybuilding
judging. Mounting pressure to follow
suit from the leadership within the
organization combined with increased
scrutiny for being his own man led
Rockell to step down and resign his
position last year. This complicated
more than just his legacy as a
bodybuilding judge, it also throws into
question the NPC sanctioned, “Mr.
Rochester” bodybuilding show here in
Rochester that Rockell has promoted
for nearly 40 years. Now that he is an
‘outcast’ from the organization that he
promotes his show on behalf of, the
future is cloudy. At print time, nothing
has been decided, as Jim told me that
Cover Story
he may go ahead and promote the
show out of loyalty to the many people
involved here in Rochester…but I
know one thing for sure, if it requires
him to compromise his principles, Jim
will let the show go first. I for one am
hoping that some resolution can be
found for the history of the event and
what it means to the local bodybuilding
community, but I’m a big fan of
what Jim stands for and support his
decision either way. I’d be crazy not
too…Rockell also owns and operates
Sampson’s Powerhouse Gym, the
legendary barbell joint in Rochester,
opened in 1977. As alpha dog of that
establishment for 38 years, it’s clear
that Jim makes the rules. In 1987,
Rockell resumed training in Kyokushin
Karate and earned his black belt in
1993. Jim does promote the American
International Karate championships, a
knockdown fighting event with no pads
and no gloves, here in Rochester and
has since 1990. I’m not sure if it was
a compliment or a light-hearted threat
that Jim told me he’s “never lost” but
I’m not in any hurry to find out or argue
any account of his from his illustrious
career.
Jim did share some great moments
in bodybuilding history with me during
our interview and I would be remiss not
to mention a couple. Rockell was there
in Rimini, Italy in 1989 when Lee Haney
won his 6th of 8 consecutive Olympia
titles on his way to breaking Arnold’s
lifetime record of 7. The contest came
up when I asked if Lee Labrada, a
legendary ‘bridesmaid’ to Haney, ever
got close to beating him. Jim said that
in his opinion Labrada beat Haney that
day in Rimini. Jim also mentioned the
Jay Cutler victory over Victor Martinez
in the 2007 Mr. Olympia as the closest
contest he ever judged. Rockell did
not judge this contest (I actually traced
Jim’s start as an IFBB/NPC judge back
to 1983) but in his opinion the best local
bodybuilder of all time was robbed of
March/April 2015
continued on page 14
fitness EDGE | 13
T
A
E
W
S
Y
T
CI
HE
T
AND
JIM ROCKELL from page 13
Ask Emily...
Sweat and the City is the Fitness Edge advice column where Emily can answer
your questions, dispense advice and tell stories from the perspective of a
newly single, new kid in town, fitness junkie with a big heart (and biceps.)
Send your queries to the editor’s email address with ‘Sweat and the City’ in the
subject line and heeere’s…Emily.
F
or the past year, Jenn, has made a
commitment to improving her personal
health and wellness. She has drastically
changed her appearance, her diet, and
her gym routines. Unfortunately, she
sometimes finds herself the object of
teasing about her new habits. She writes:
Emily,
I know that my family and friends support
my new healthy lifestyle. I shouldn’t be
sensitive when family teases me at Sunday
dinner, “Jenn doesn’t eat our food since she
got ‘healthy’, I hope you made some plain
chicken.” It bothers me though. Why can’t
they be more supportive? My circle of friends
give tons of compliments on how I reshaped
my body, but, I overheard them talking the
other day saying, “I think Jenn’s gone far
enough with this new lifestyle, if she gets any
more muscular…well, you can take things too
far.” I’m frustrated. Do I say something? Do I
continue to ignore it? This shouldn’t be such a
big deal, should it? Help. - Jenn
Dear Jenn,
Who knew that giving up junk food and
pushing through the workouts would be the
easy part?? I’m sorry to hear that both family
and strangers alike occasionally tease you for
making wellness your priority! Anyone who
has fought hard for something they believe in
can relate to your predicament.
I once received a sage piece of advice: when
people condemn someone (or something)
else, they are actually trying to avoid facing
14 | fitness EDGE
their own insecurities. Hidden behind their
sarcasm is a deeper insecurity they have
about themselves. Instead of improving their
flaw, they prefer to pick on someone else.
This piece of wisdom has helped changed my
perspective many times.
In the grand scheme of things, you made
the decision for YOU. Not for your family,
your friends, or the lady in line behind you.
When those difficult moments present
themselves, check back in with yourself and
hold tight to your belief. Anything worthwhile is
often a steep and bumpy ride. Allow yourself
the luxury of positive feedback! Focus on the
compliments, the smaller clothing sizes and
the amazing reward of finishing a difficult
workout. Surround yourself with people who
support your decision, challenge you to push
harder, and fight for you when you run out of
energy.
Prepare a few positive, diplomatic things to
say back to people who tease you (you also
have every right to say nothing at all). The
more confident (but respectful) you can be
about yourself, the more others will see it as
well.
I commend your dedication to achieving a
balanced, healthy lifestyle, Jenn. As a fellow
female (and fitness enthusiast) I know how
difficult (but rewarding!!) this road is. Keep
your head (and elbows) up…baby steps turn
into bigger steps over time, just make sure
you’re taking them toward YOUR goals.
his Mr. Olympia title in 1981, when
Franco Columbu was awarded the title
over four others who had all received
at least one first place vote from the
judges’ panel, including Jim’s choice
as the all-time best local competitor,
Danny Padilla. The rest of Jim’s list of
best all-time locals is rounded out by
Pete Grymkowski , winner of the 1968
Mr. Rochester(who went on to fame
as the owner of the venerable gym
chain, Gold’s Gym) Wayne Hammonds
and JC Howard. I also asked Jim
to rank the 5 best bodybuilders of
all-time and his list was as follows;
Arnold, the icon, followed by Lee
Haney, Sergio Oliva, Ronnie Coleman
(who Rockell placed second in a nonOlympia event in New Orleans behind
Gunther Schlierkamp, which was
unprecedented as Mr. Olympia’s
generally won just by showing up…
Coleman never spoke to Rockell again
afterward) and Frank Zane. One can’t
expect a man with over 20 years in the
sport to narrow the list to just 5, so
Rockell lists as ‘noteworthy honorable
mentions’ these men; Surge Nubret,
Danny Padilla, Dorian Yates, Mike
Mentzer and Phil Heath. Jim also
mentions Matt Crane and Art Bedway
as exceptional judges he’s had the
privilege of judging alongside in his
career. That’s an impressive who’s
who of the sport spanning a lifetime
and a testimony to the longevity and
relevance of Jim Rockell’s influence
and impact on the sport of professional
bodybuilding. James T. Rockell has
truly been a part of bodybuilding
history as much as he’s judged it.
-ELF
March/April 2015 2015
January/February
Danny Padilla
March/April 2015
fitness EDGE | 15
Make it Fun!
5 Tips
5 Tips to Stay
Motivated to
Exercise
By Meghan Eggleston
M
ost of us are quite aware that a
diet or exercise plan is doomed
to fail unless it becomes a “lifestyle
change.” We have all learned the hard
way that this kind of radical change can
be difficult to achieve. Here are 5 tips to
help keep you motivated and committed
until your inspiration becomes habit
and your habit becomes a full-fledged
lifestyle change.
Accountability
Share your goals with someone
close to you—someone you’d hate to
disappoint. If you’re bored in the gym or
uninspired to lace up, find an exercise
buddy or accountability partner. The
camaraderie of working out with a
friend is hard to beat. The next time
you’re struggling with that last half mile,
or that final drop-set that’s been kicking
your butt, your friend will be there to
help push you through to the finish line!
There are a variety of running clubs,
group fitness classes or even online
fitness accountability groups! When
you’re working with someone to
accomplish mutual goals, the reward is
much greater.
Choose activities you enjoy, and fit
them into your schedule. It’s a lot easier to
stay motivated when you’re having fun!
Select a few aerobic activities (like
walking and swimming) and a few
that help you build muscles (like using
weight machines or walking with light
weights).
Perhaps, most important: If you (like
me) seriously loathe running (or doing
crunches or taking spin class), don’t! If
you’re invested in what you’re doing,
your performance will improve - that will
feed your desire to go back for more.
Make it Non-Negotiable
Think of exercising as a necessary
part of life, like breathing, sleeping, and
eating. It’s what you do to be as healthy
as you can be. Schedule exercise just
as you would any other important
activity. Write it on your calendar like
any other appointment. You don’t skip
your dentist appointments or your
children’s music lessons, do you? Show
up like it’s your job, because it is.
Reward yourself
Set some goals and as you achieve
them, reward yourself. Perhaps it’s
running a certain distance without
stopping, holding that Eagle pose in
yoga or just crossing off 15 workouts in
one month. Whatever motivates you—
new running shoes, yoga pants or that
coveted GPS watch, can get you going.
Even loading new music into the iPod
can boost your workouts. As a general
rule of thumb, it is always easier to make
it through a tough workout when you
have something fun to look forward to.
These tips will help you push through
a slump, or encourage a lifestyle change
you’ve been contemplating. It’s not an
easy thing, so focus on your end goal,
and you will make it. Most importantly,
don’t give up!
Meghan Eggleston is a group fitness
instructor at Midtown Athletic Club
and a certified personal trainer. She
is also a mother to 3 and a 5-Star
Diamond Elite Beachboy Coach.
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16 | fitness EDGE
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coordination.
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so it’s important to be a good
manager of His gift.
You can live life in survival mode or choose
to do something significant. Never a better
time to start.
1382 Culver Road Rochester, NY 14609
(585) 224-0990
www.johnnysirishpub.com
Hours of Operation:
Open: 4:00pm daily (2:30pm Friday)
Close: ...it depends
MIXED MARTIAL
ARTS. For those
looking to compete
or just train for self
defense. Prepare
for life’s physical and
spiritual battles
Responsibility & Character
Building
Voted 2014 BEST IRISH PUB
for the 11th straight year!
Now serving food nightly
5:00 - 10:00 PM
(4:00 - 10:00 PM Fridays)
FISH FRY EVERY FRIDAY
Body, Soul,
and Spirit.
Nutrition & Lifestyle Choices
Great selection of CRAFT
BEERS (22 on tap)...check
out New Brew Thursdays
every week at Johnny’s.
Look for monthly food
and beer pairing dinners
on the last Thursday of
every month...
Our God is BIG!
So is our
training.
Strength & Fitness Training
Register for a race or competition
Signing up for a 5K or figure
competition will give you extra
incentive to stick to those regular
workouts. Training for a specific race
or competition brings about a sense of
urgency, keeping you motivated and
less likely to skip a workout. By signing
up for an event well in advance, you’ve
also made a financial commitment.
Once you’ve signed up, let everyone
know. This keeps you motivated since
you’ve publicly pledged to do it.
Discover VICTORY!
17th Runnin’ of the Green
Saturday, March 14, 2015
9:30am Start at War Memorial
Exchange and Broad St.
Rochester
(585) 334-8524
32 Wildbriar Road • Rochester, NY 14623
discovervictory.com
Join us for church services Sunday mornings
at 9:30 or 11am.
March/April 2015
fitness EDGE | 17
Impress Your Guests
Runners’ Corner
Legendary Runnin’ of the
Green Race Director, Bill Kehoe
by Kevin P. Lucas
A
s the excitement grows again this
year with less than two months
before the 17th Johnny’s Runnin’ of
the Green 5 Mile race, Fitness Edge
caught up with long time race director
William “Bill” Kehoe to talk running and
about his upcoming March 14th event.
The 74 year old Bill Kehoe has seen it
all directing hundreds of Rochester area
running events since the late 1970’s.
Every year the Runnin’ of the Green
race kicks off the City of Rochester’s
St. Patrick’s Day celebrations with
2500 happy runners and walkers. The
race has been maintained by a strong
partnership of sponsorship from
John Savino owner of Johnny’s Irish
Pub and the race coordination of Bill
Kehoe. Runnin’ of the Green marks the
beginning of each new Rochester area
running season.
Hometown: Rochester, NY, born and
raised.
Status: Father of two daughters and
widower, married for 48 years to wife
Katie Kehoe.
Honors: As Race Director in Greater
Rochester Track Club’s Hall of Fame in
1992 and for Outstanding Community
Contributors in the Frontier Field Sports
Walk of Fame along with Katie Kehoe
in 2014.
Education and Work: Associates in
Business from RIT and Bachelors in
English from SUNY Geneseo. English
teacher at Fairport High School for 13
years. Currently owns and operates
Willopus T-Shirts.
When did you start running?: Bill says,
“Like everyone else in the mid-1970’s
we discovered we were overweight and
out of shape. I really got into running
because a fellow teacher suggested I
do it and I went out and did it, and stuck
with it. The guy was in worse shape
than I was.” Bill has a personal best
time at 5 miles in less than 30 minutes.
“I’ve always been a full size runner, but
always enjoyed running.”
How did you become a race director?:
What happened was, I had gotten into
running that fall and was racing by the
18 | fitness EDGE
following summer”, Bill told us. “I ran
a race and had one of those minor
hiccups when finishing, a car pulled
out in front of me at the finish line. I
complained about it. A year later I got
a call from the same group who put on
the race and asked me to help out.”
Bill continued,” Helping out that first
year later developed into me directing
the race. There were a lot of new races
going on and I started getting asked
to direct others, which grew over the
years.”
When did you get involved with
Runnin’ of the Green?: In 1998 John
Savino called me up and asked me to
direct his new race.” For years runners
celebrated St. Patrick’s Day at the Run
for the Shamrocks 5 Mile, which later
lost sponsorship and was discontinued.
“Johnny’s Irish Pub had just opened in
November of 1997 and was the first
Rochester area smokeless bar, years
before the 2003 no smoking laws were
enacted,” says Bill. “John (Savino) was
interested in attracting runners to his
bar. Also in 1998 we put on Johnny’s
Run Like Hell 5 km. All together we
have put on a total of 32 races.”
How has the race changed over the
years and what do you have planned
new for this year?: “The size of the
race has grown, that first year (1998)
we had 569 finishers and last year there
were 1764. One year (2012), the winter
of no snow, we had beautiful spring
like winter. By the time our race came
around all of a sudden our numbers
were up for the race, we ended up
with 2304 finishers,” Mr. Kehoe said.
“That year, temperatures were in the
50’s all week and runners flocked in to
register.”
Runnin’ of the Green continues to
give prize money to top 3 male and
female finishers as awards and a
bottle of Casa Larga Wine to age group
winners. Long sleeve t-shirts are given
to the first 2000 entries. The race is chip
timed by PCR Timing.
“Over the years the course seems to
get tweaked due to road construction
March/April 2015
Over 200 Spices, Seasonings,
Peppers, BBQ Rubs,
Sausage Mixes & More
No MSG or Gluten
Salt-Free & Low Salt
Bill Kehoe presenting awards at recent
Johnny’s Run Like Hell 5km, Photo
Courtesy of Darren Miller
with Stuart’s Spices!
754 Clinton Ave S. Rochester, NY
on City streets or route changes, even
minor little changes”, says Bill. Over
the last twelve years the course has
been re-measured and USATF Certified
nine different times. The current run
course is the same as in 2014, it starts
on Exchange Boulevard at Court Street,
travels South on Exchange using both
sides of the median, turns to cross the
Ford Street Bridge, then turns onto
Wilson Boulevard along the Genesee
River to the turn-around just before the
Interfaith Chapel and returns the same
route to finish on Exchange Boulevard
at the front entrance doors of the Blue
Cross Arena. “For a number of years we
ran out to and ran through the University
of Rochester Campus, but our event
was upsetting the University’s own
event scheduling. With the growth of
the event we decided to use both sides
of Exchange to lessen the congestion
at the start of the race, “Bill clarified for
us.
Bill tells Fitness Edge he has new
plans for this year’s 2015 edition. “This
year we have made a conscious effort
to host wheelchair athletes for the first
time. Only snow on the streets will
prevent them from participating. We
will refund wheelchair entries if the
weather isn’t good for them. ”
How can participants register for
the Runnin’ of the Green?: Mr. Kehoe
explains, “We have a couple of options
to register for the event.” Participants
can sign up now online at: www.
eventbrite.com or by mail in form that
can be found at: www.pcr-timing.com
and in person at Johnny’s Irish Pub.
For the freshest flavors we
grind, blend & package
right in our Spice Shop
(at the edge of Rochester’s South Wedge)
585-436-9329
M-F 9:30 to 5:30 Sat 10 - 4
Sat (Apr-Dec) - also at Rochester
Public Market
StuartsSpices.com
Coupon
Buy 2 get a free sea salt
Not valid with other coupons.
1 per person. Expires 5/15/15.
Valid at Shop only.
Locally owned since 1992
“Have a FRIEND on Your Side”
The Mandy Friend Team
Amanda Friend Gigliotti
Keller Williams Realty Greater Rochester
2000 Winton Rd S
Rochester NY 14618
P: 585.943.7862 / E: [email protected]
#mft #roc #realestate
March/April 2015
fitness EDGE | 19
Supplement Corner
L- Glutamine
by Paul Iatomasi, Jr.
L
-Glutamine is the most abundant free
amino acid found in the muscles of
the body. Since it can readily pass the
blood-brain barrier, it is also known as
“brain fuel”. In the brain glutamine is
converted into glutamic acid which is
essential for nourishing of the brain and
proper function. It also increases the
amount of GABA (which is like a brother
amino acid to glutamine) which increases
mental activity and the release
of Growth Hormone from the
pituitary gland. Glutamine also
assists in maintaining proper
acid/alkaline balance in
the body, and is the
bases of the building
blocks for the synthesis
of RNA and DNA. It is
also promotes a healthy
digestive track (more on
that later).
Glutamine is one
of the most important
amino acids for overall
physical health. It is key
for bodybuilders and
dieters everywhere, but
more on that later. Let’s
focus on the sure health
benefits that glutamine
provides. When an amino
acid is broken down,
nitrogen is released. Now
the body needs nitrogen, but excess
nitrogen can form ammonia, which is
especially toxic to brain tissues. The liver
can convert nitrogen into urea, which is
then excreted in the urine, or nitrogen
may attach itself to glutamic acid. This
process forms Glutamine. Glutamine is
unique among the amino acids in that
each molecule contains not one nitrogen
atom but two. Its creation helps to clear
ammonia from the tissues, especially
brain tissue, and it can transfer nitrogen
from one place to another.
Supplementing with glutamine can
be helpful in the treatment of arthritis,
autoimmune diseases, fibrosis, intestinal
disorders, peptic ulcers, connective
tissue diseases such as polymyositis
20 | fitness EDGE
and scleroderma, and tissue damage due
to radiation treatment for cancer. Like I
stated earlier in this article, glutamine
can enhance mental functioning and has
been used to treat a range of problems,
including: epilepsy, fatigue, impotence,
depression, schizophrenia, and senility.
It preserves glutathione in the liver and
protects that organ from the effects of
acetaminophen overdose. It enhances
antioxidant protection. Glutamine
also decreases sugar cravings
and the desire for alcohol,
and is useful for recovering
alcoholics.
Anyone who suffers
from any kind of
digestive track problems
or disorders like IBS,
Crohn’s
Disease,
Colitis, or peptic ulcers
then glutamine should
be your new best friend.
The reason for this is
because the lining of our
intestinal walls renews
itself every 6-7 days on
average.
L-Glutamine
can help speed up this
process as well as nourish
and help and recoat and
re-seal the intestinal lining.
Glutamine helps with
many metabolic processes in the
body is due to the increase of immune
function that glutamine provides in
the human body. If your immunity is
increased and stronger than your body
will readily work at a more optimal level,
which already can help with recovery
and growth and/or burning fat depending
on what other variables are in your diet
and exercise regimen. Like creatine,
glutamine
increases
cell
volume
in muscle tissue with allowing the
muscle to become more hydrated with
water. Most athletes and bodybuilders
supplement with glutamine due to the
fact that it prevents muscle breakdown.
This is important whether you are in a
“bulking” or “cutting” phase. At a calorie
deficit, when glutamine is consumed the
March/April 2015
increase in cell volume of the muscle
will keep the muscles fuller and protect
amino acids in the muscle to be spared
due to hardcore training and the calories
being burned up during that exercise.
With all of the health benefits that
glutamine has, it’s not recommended
for everyone. Anyone who is prone to
kidney stones or any other kidney issue
should not take this product. If you have
cirrhosis of the liver, Reye’s Syndrome, or
any type of disorder that can result in an
accumulation of ammonia in the blood,
you should avoid supplementing with
Glutamine as well. As most supplemental
forms of glutamine get their glutamine
peptides from hydrolyzed wheat gluten,
if you have any kind of gluten allergy
or intolerance I would not recommend
supplementing with this product.
Molly’s Yoga Corner is the
ultimate destination for
anyone looking to experience
the many health benefits
attributed to yoga.
Two Locations!
1000 Turk Hill Suite 220 Fairport, NY 14450
713 Monroe Ave 2nd Floor Rochester, NY 14607
Phone: 585-202-1347
Glutamine comes in many forms:
Powder
(flavored
or
unflavored),
capsules, tablets, and even soft chews,
tart chews or gummies. If you are looking
for a calorie-free form then you would
have to go powder (all unflavored, some
flavored), capsules or tablets.
www.mollysyoga.com
presents the
Body Building Figure & Bikini Championships
WNBF Pro-Qualifier
Rochester’s only fully drug-tested bodybuilding contest (polygraph & urinalysis)
APRIL 11, 2015
Greece Olympia High School
1139 Maiden Lane, Rochester, NY 14615
www.inbfnaturalusa.com
MEN’S BODYBUILDING
Jeff Kutscher.....flexphotos.net
Promoter: Dan Iatomasi
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 [email protected]
or on Facebook and Instagram (Paul
Iatomasi Jr).
• Open (by weight class)
• Novice
• Masters (40+ & 50+)
• Junior Men (23 & under)
• Teen
• Men’s Fitness (Physique)
• Men’s Masters Physique (40+)
WOMEN’S
BODYBUILDING
FIGURE
2014 Champions
Men’s -Tim Blaakman
• Open (by height class)
• Masters (40+)
• Novice
• Ms. Fit Body
• Bikini
• Masters Bikini (35+)
AWARDS
• Open (by weight class)
• Novice
• Master (40+)
Trophies will be
presented to:
• Top 5 in each class
• Best Poser (men & women)
• Most Muscular
• Best Wheels
Pre-judging at Noon: $10/ticket
Evening Show at 6:00pm: $20-$22
All Day Pass: $25
Sponsored by:
Bikini - Olivia Noelle Prince
Co-Promoter:
WNBF Pro Paul Iatomasi Jr.
For registration info and show applications go to www.inbfnaturalusa.com & for sponsorship and
contact information please contact Paul Sr. or Dan by email at [email protected] or
[email protected], also by phone at (585)737-7357 or (585)503-7570.
March/April 2015
fitness EDGE | 21
 
 
Social Media
Saturday, March 7, 9AM to 5:30pm
CALL 1-800-Steemer or 585-244-4440
Visit our Website @ Stanleysteemer.com
Lori Killian
Subscribe to our YouTube channel to see where we’ve been in the world of
Rochester Fitness, including leading fitness facilities, professionals, and events.
www.youtube.com/fitnessedgemedia
CALL 1-800-Steemer or 585-244-4440
Visit our Website @ Stanleysteemer.com
3589610000
Like us on Facebook to be motivated daily, including
‘Transformation Tuesday’ by local fitness success stories.
and even schedule online
10 OFF Any Cleaning
$
Cleaning
10
OFF Any


$
Yoga Corner
3589610000
Connect with Fitness Edge Media
on Social Media for up to the minute
local fitness news and motivation!
www.facebook.com/fitnessedgemedia
Rochester
Fitness
Price does not include a $5 fuel surcharge. Residential Only. Minimum Charge $99. An area consists of a room,
a set of stairs, hallway or walk-in closet. Rooms over 300 sq. ft. extended or L-shaped areas are considered
2 areas. Not valid with any other offers. Must present coupon at time of cleaning. Expires 9/10/08
and even schedule online
Price does not include a $5 fuel surcharge. Residential Only. Minimum Charge $99. An area consists of a room,
a set of stairs, hallway or walk-in closet. Rooms over 300 sq. ft. extended or L-shaped areas are considered
2 areas. Not valid with any other offers. Must present coupon at time of cleaning. Expires 9/10/08
Follow us on Twitter and Instagram to win prizes! Tag your fitness related tweets and photos
with #lifestoughgetfit and #fitnessedge for a chance to win cool prizes! Be selected as Fitness
Photo of the Month and win a ROAM Café Gift Certificate!
CALL 1-800-Steemer or 585-244-4440
Visit our Website @ Stanleysteemer.com
and even schedule online
10 OFF
$
3589610000
Go to our website to subscribe to our Fitness Edge Constant Contact weekly newsletter for a
condensed overview of all that goes on at Fitness Edge.
Any Cleaning
Price does not include a $5 fuel surcharge. Residential Only. Minimum Charge $99. An area consists of a room,
a set of stairs, hallway or walk-in closet. Rooms over 300 sq. ft. extended or L-shaped areas are considered
2 areas. Not valid with any other offers. Must present coupon at time of cleaning. Expires 9/10/08
Personal
Trainer
Greg & Kerry Davis 585-398-3035
[email protected]
-Certified Personal Trainers
-Licensed Massage Therapist
-Certified Infant Massage Therapist
Dan Dirkx 227-4480
[email protected]
-CrossFit Level 1 & 2
-CrossFit Olympic Lifting
-CrossFit Kettlebell
-CrossFit Gymnastics
-CrossFit Endurance (running)
[email protected]
Christopher Ruiz Garay 489-4282
[email protected]
NASM Certified Personal Trainer
Elizabeth Luckin 585-752-2640
[email protected]
[email protected]
-NFPT CPT
-NFPT Nutrition Specialist
-COOPER INSTITUTE CPT
-CROSS FIT LEVEL 1
-HIKF AND ISCA KETTLEBELL
-PIYO
-CPR/AED
directory
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)
-50 years young, long-standing, professional
trainer that has been active in fitness world for
some 30 years!
Justin Merriam 474-7368
[email protected]
-AFAA Certified Personal Trainer
-Attitude Nation Olympic Lifting Certification
Andrea Mosher 455-0051
-Certified Personal Trainer: American College of
Sports Medicine
-Certified Fitness Specialist: YMCA of the USA
-Certified Nutrition Coach: Precision Nutrition Level 1
-Certified TRX trainer: TRX Suspension Training
-Certified GRIT Instructor: Les Mills
Natural Pro Fitness Coaching
-Peter Fountain & Frank Gigante
[email protected]
Sharon Perry-Ferrari 400-0004
[email protected]
-ACSM CPT
-Certified Postural Alignment Specialist
-LMT
Amanda Petroccione
[email protected]
-Holistic Nutritionist-Institute for Integrative Nutrition
-CrossFit Level 1
-AFFA Certified Personal Trainer
-NASM Performance Enhancement Specialist
-NASM Fitness Nutrition Specialist
-RTS Resistance Training Specialist
Shalom Pearl Singer 585.694.1062
[email protected]
http://www.pearlsphysique.com/
-Certified Personal Trainer Nfpt
-Certified Zumba Instructor
-Certified Aqua Zumba Instructor
-Certified Zumba in the Circuit Instructor
-Certified Thai Cru Instructor
Lauren Wheeler 602-799-9823
[email protected]
http://fullcirclefitnessllc.com/
-NESTA Certified Personal Trainer
Full trainer bios at www.fitnessedgemedia.com
22 | fitness EDGE
March/April 2015
Mini Yoga Festival at Molly’s
713 Monroe Avenue in the Genesee Center for the Arts and Education, 2nd Floor.
www.mollysyoga.com. 202-1347. $60 for the day or $10 per class. $5 lunch available
from Red Fern. *note $3 surcharge for credit card payment.
Saturday, March 14, 9:30AM Runnin of the Green
Blue Cross Arena, Downtown Rochester. $25, if registered by 3/11. www.eventbrite.
com/e/johnnys-runnin-of-the-green-5-mile-registration-15091448930
Saturday, March 14, 3:30PM Adult Nerf Battle Royale
Rochester Parkour, 1344 University Avenue. [email protected].
585-204-7537. www.rochesterparkour.com. 17yrs+, $10.
Tuesday, March 24, 7PM Women’s Circle at Roc City Wellness
Speaker: Sheila Kennedy, Topic: Slowing Down to Speed Up – the Power of Retreat.
1598 Penfield Road, Across from Tops/Panorama Plaza. www.roccitywellness.com.
210-2412. link to event: http://roccitywellness.com/event/womens-circleconnection-conversation-come-as-you-are-2/?instance_id=789
Twitter @FitEdgeMedia
Instagram @fitedgemedia
www.fitnessedgemedia.com
calendar
Saturday, March 28, 7:15AM Spring Forward Distance Run
Stewart Lodge, Mendon Ponds Park. Yellowjacket Racing. 585-732-1090.
www.yellowjacketracing.com. $20-$25 early entry. $30 race day.
15K
Monday, March 30 to April 3 Kids Spring Break Ninja Camp!
12-1pm ages 6-9 - Teen Spring Break Traceur Training Boot Camp! 1:30-2:30pm
ages 10-15. Rochester Parkour, 1344 University Avenue. [email protected].
585-204-7537. www.rochesterparkour.com. $150/wk or $90/3 day pass.
Tuesday, March 31 through May 9 The 6 week RUN FAST program
starting with a full week of kettlebell training then progresses to integrate runs to
help you run time faster, stronger and with increased endurance. Includes 5K race at
Mendon Ponds Park. Structural Body Systems, Phoenix Mills Plaza, Victor,
www.structuralbodysystems.com. 398-3035, [email protected].
INBF Natural USA Bodybuilding,
Physique, Figure and Bikini Championships
Saturday, April 11, 12noon
Greece Olympia High School. [email protected]. www.inbfnaturalusa.com.
Spectators-Pre-judging $10. Evening show $20-22. Both shows $25.
Sunday, April 12, 2:30PM Gorilla Gauntlet
Rochester Parkour, 1344 University Avenue. [email protected],
585-204-7537. www.rochesterparkour.com. $15 to compete. 2:30-5pm ages 17+.
Saturday, April 18, 8AM Festivus Games
(for novice and intermediate CrossFit Athletes) Monroe County CrossFit (inside
World Gym) 1717 East Avenue, $65. [email protected]
RPS Spring Supremacy
Powerlifting Meet
Saturday, April 25, 8:30AM
Victory Baptist Church, 32 Wildbriar Rd. www.revolutionpowerlifting.com.
[email protected]. Competitors $85 (add’l $40 per division.) Spectators $10.
Saturday, April 25, 8AM CURE 5K
Seneca Park. Holly Dutcher, 585-473-0180. https://curecca.ejoinme.org/?tabid=575730. Fundraise minimum $25.
Sunday, April 26, 10AM FREE Yoga with Tom Somerville
at Lululemon, 2924 Monroe Avenue, Cloverview Plaza.
[email protected]
March/April 2015
fitness EDGE | 23
First Person
Johnny’s Runnin’ of the Green
F
or nearly a decade, I’ve participated in
the annual “St. Patrick’s” Runnin’ Of The
Green.
I’ve run competitively and I’ve run
casually. I’ve run in blizzards and I’ve run
when it’s 60 degrees and sunny. I’ve
carried a giant bullhorn and I’ve carried a
cowbell. Most are glad to know I broke the
bullhorn and the cowbell rubbed the skin
off my knuckles, so beginning last year I’ve
participated ‘quietly’ (some people need to
learn how to lighten up). But since 2006, I’ve
run this race. It’s a tradition like no other.
The GREEN themed costumes are over
the top and the party atmosphere is like no
other. I’ve always recruited a big group of
friends to run with me, for what’s a party
without friends? Bill Kehoe, featured nicely
by Kevin Lucas in the Runner’s Corner in
this magazine does it right. The finish line is
right at the entrance to the Blue Cross Arena
where you can step inside to warm up and
fuel up on post-race carbs like bagels and
fruit and, I like to call it, begin transitioning
24 | fitness EDGE
to full-blown party mode.
The Runnin’ Of The Green is always on
St. Patrick’s Day Parade Saturday and this
year is no different, falling on Saturday,
March 14, beginning at 9:30am.
So,
naturally after finishing, I shower up at the
Downtown Fitness Club* and head out to
the street. The DFC is also a good place to
stash your stuff before heading down to the
start line of the race a couple blocks away.
You can even stash your whiskey there.
What’s a St. Patrick’s Day run without a
‘belt’ before and definitely after.
If you haven’t trained, just walk it..or find
a friend that you’ve been meaning to catch
up with and enjoy a nice conversation while
you trot out and back along the river to the
U of R campus for about an hour. It’s a great
March/April 2015
way to spend St. Patrick’s day weekend for
sure!
Register here: http://www.eventbrite.
com/e/johnnys-runnin-of-the-green-5-mileregistration-15091448930 or stop down to
Johnny’s Pub on Culver near Merchants,
Johnny Savino sponsors the whole shebang
and definitely make your way there at some
point afterwards for a Guinness or a shot of
Jamo..but celebrate responsibly and always
use a designated driver.
Happy St. Patrick’s everyone, I hope to
see you at the Runnin’ of the Green!
*A little party-goer secret for you…if you’re
not a member, pay a $10 guest fee for a
locker, hot shower and a strategic restroom
stop for parade viewing right out front on
East Avenue.
Saturday March 14, 2015 @ 9:30 am
Register at: www.eventbrite.com/e/johnnys-runninof-the-green-5-mile-registration-15091448930