contents - Fitness Edge Media
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contents - Fitness Edge Media
contents Published by: Fitness Edge Media Writer / Editor: John Hutchings Photographer: Jenniffer Merida, PhotoCHICA Contributing Writers: Michael Cocquyt Dr. Jessica Germano-Fokin John Hutchings Paul Iatomasi, Jr. Steve Lochner Andrea Mosher Shaina Sidoti Graphic Designer: Maia VanOrman, Messenger Post Media Advertising and Subscriptions: [email protected] Cover Photo by PhotoCHICA Hair and Makeup provided by Mackenzie Hutchings of La Salon Bianca Disclaimer: Please be advised that the information contained in this publication in its entirety is intended for personal, non-commercial purposes only. Additionally, the information contained within does not constitute, is not intended for, nor should be interpreted as a substitute for guidance from a licensed medical professional or certified athletic trainer. You should always seek the advice of a qualified professional regarding your unique situation. Fitness Edge makes no warranty, express or implied, concerning the accuracy, completeness, reliability, timeliness, correctness, suitability or merchantability or fitness for any purpose of the content. In no event shall Fitness Edge, it’s employees, sponsors, advertisers or contributors be held liable or otherwise responsible for any damages resulting from the reading or use of any content. Any reference to commercial products or services by trade name, trademark or otherwise does not constitute or imply any endorsement or recommendation by Fitness Edge. Trainers of the Month Frank Gigante and Shalom Singer-Gause................ 2 Healthy School Trinity Montessori School....................................................... 4 Bodybuilding Mr./Ms. Rochester Championship.............................................. 6 Recipe Caprese Salad Skewers............................................................................ 7 Lifestyle Fit to Guard........................................................................................... 8 Technology Fat Guy Goes Skinny ................................................................... 11 Cover Story The Road to Recovery: Eating Disorders and the Power of Fitness.......................................................................................... 12 Outdoor / Adventure Mountain Workout...................................................... 17 Trainers’ Corner Good Nutrition: It’s Not Just About the Food.................... 18 Supplement Corner MCT Oil.......................................................................... 19 Love Talk With Dr. J How to Deal With Rejection........................................ 20 Personal Trainer Directory............................................................................ 21 Rochester Fitness Calendar.......................................................................... 23 First Person The Jungle Jog............................................................................ 24 Social Media...................................................................................................... 24 Letter from the EDITOR If I have learned anything in these past 10 months, it’s this; get a good elevator pitch. I know fitness. It’s easy for me to talk about. Explaining Fitness Edge Media, well, that’s been a challenge, but I think we’ve done it Fitness Edge Media produces and shares great fitness-related content across our multimedia platform of print, radio, web, social media and events to inform, motivate and inspire people to develop the habits that lead to success in their personal health, fitness and well-being. We’ve changed our logo to reflect our mission. Fitness Edge was developed for EVERYONE from highly competitive, splendidly conditioned athletes who rarely miss a workout to those who struggle with motivation and think they’ll never reach their fitness goals…and everyone in between. In short, Fitness Edge was created for you. Our cover story features three courageous women who allowed me to tell their stories of living with Eating Disorders (ED). It was a bit unsettling at times while chasing this article. Not because of any discomfort with Liza, Nicole or Jen’s condition, but rather, the responsibility I had to tell this story authentically as an untrained person without a lot of experience dealing with the subject. I also wrestled to remember if I had unintentionally said or done anything that could have been damaging to someone who had struggled with ED in the past. It reminded me that I’ve always been a tad bit afraid of the ‘power’ that is transferred to fitness professionals by the public who trust our information so completely. Speaking on behalf of the public to myself and my colleagues, “don’t you dare give information that you don’t know entirely the consequences of.” We as an industry tend to simplify things to the point it all can start to sound like, “try harder.” ED is not easy to understand even for trained professionals. It’s insidious. I found myself playing back the last 30 years in my head wondering “Is it possible that one of my children, family members or even my wife struggled with ED without me noticing?” I am thankful that the society we live in today seems more informed and empathetic to those with disorders that once were hidden out of shame and open to productive discussion about them, but we still have a ways to go. The saying, “if it helps one person, it was worth it,” comes to mind here. But honestly, I hope it helps ALL people suffering with ED with the message of hope we have inside. I want to thank Liza, Nicole and Jen again for their incredible bravery and strength; it was a privilege to work with you. I know it wasn’t easy. I applaud each of you. There’s more information, motivation and inspiration inside, so without further ado, here’s the July/August issue of Fitness Edge Magazine. I trust you’ll find what you need. Best, John Hutchings Fitness Edge Media Trainers of the Month Frank Gigante F rank Gigante partners with Peter Fountain to form Natural Pro Fitness Coaching, combining to bring over 25 years’ experience to local and online clients. Frank is an accomplished Professional Natural bodybuilder, having won many accolades and awards onstage. His online videos offer a no-nonsense approach to fitness that speaks to everyone from the beginner to elite. His affable manner and encouraging approach has earned him a large following. If you’d like to train with Frank, email him at [email protected] or go online at www.naturalprofitnesscoaching.com. Congratulations Frank Gigante! You are our Fitness Edge Trainer of the Month! How/Why did you start in the Personal Training business? After earning my pro card as a natural, drug-free, bodybuilder, I wanted to share how to incorporate health and fitness into people’s lifestyle without having them live in the gym or follow restricted diets. What certifications do you have? I have the Mental Strength Life Coaching Certification through Gregg Swanson and am currently renewing my personal trainer certification through NCPPT. How do you keep your fitness training knowledge up to date? First, I live this lifestyle. More than anything it is a passion I have explored for over 20 years. I stay up to date in the latest research in training, nutrition, and supplements by reading and 2 | fitness EDGE following other fitness professionals and researchers whom I trust. For the past 2 years, I have enlisted the help of Craig Yarnall, a natural pro bodybuilder and coach to help me with contest nutrition. It’s given me firsthand experience of how small changes affect the body, by applying these things to my own contest preparation. What group courses have you taught? I just completed two this month. One was a Wellness Webinar through ROC City Wellness that busted myths and offered practical strategies people can use on a daily basis to achieve a healthy and fit lifestyle. Also, “What to expect, when you are expecting to compete”, was a seminar at Empire Fitness, for first time fitness competitors who want to prepare for a show in the near or distant future. We will be doing monthly seminars at Empire Fitness. How important is nutrition to you in creating clients’ regimens? “You can’t out-train a poor diet.” Nutrition is perhaps more important than training. If we can properly fuel the body and utilize it efficiently, we can accomplish so much more physically, mentally, and emotionally. As a lifetime drug--free bodybuilder, I stress how important proper nutrition is in achieving goals whether it be adding muscle, losing bodyfat, or preparing for a contest. Tell me about a time when a client was unhappy with your work. How did you handle the situation? We had a client unhappy with our approach to contest preparation. For months, the client loved the training and nutrition we were creating. As we got closer to competition, the client was unable to trust the process. We parted on good terms, which is important. I wouldn’t compromise the principles of sound nutrition and training. Imagine a client is discouraged during a training session. How do you keep him motivated? It can be discouraging when we look at where we want to be and how far we have to go to get there. I remind the client that any worthwhile goal requires small, consistent efforts. In any one session, I sharpen my clients’ focus, look at what we’re doing right and use that as momentum to move forward. July / August 2015 Where will you be in 2 years? I will help many others on their fitness journey, whether as competitors or those desiring to live a healthy lifestyle. I also plan to be among the top natural bodybuilders. What is your personal training ‘philosophy’? “Start where you are. Do what you can with what you have and are capable of at that moment.” If you weren’t doing personal training, what would you be doing? I’d be a woodworker. I enjoy the creative outlet and the serenity of my shop. Favorite workout music? Hard Rock, Heavy Metal, Rocky themes, and Hulk Hogan’s entrance music. Favorite fitness ‘gadget’ or ‘hack’? My ipod and ear buds. I always have my lifting belt, a pair of lifting straps, and a chain for doing weighted dips and pull ups too. Your major influences in the fitness business? Jim Stoppani, Dr. Joe Klemczewski and Craig Yarnall People you want to thank for support? My mom and dad, Pete Fountain, Jenniffer Merida, Matt Arthur, Howie and Beth Barber, Craig Yarnall, and my two daughters, Gabriella and GinaMarie. Number 1 piece of fitness advice you give others? “Quality over quantity.” Learn proper form and technique in order to get the most out of each movement. Shalom Singer-Gause I started my personal training business because I realized the positive impact I was having on my clients and I wanted to do more. I loved it! I wanted to continue to help others reach their goals without limitations. It’s amazing to take the things you love in life to the next level. What certifications do you have? NFPT Master Personal Trainer NFPT Resistance Specialist NFPT Endurance Specialist NFPT Nutrition Specialist WITS Certified Personal Trainer Instructor Zumba Zumba in the Circuit Aqua Zumba How do you keep your fitness training knowledge up to date? I love reading the latest fitness info out there. There are so many different approaches to training, staying on top of them you are always reading, and or trying out something. As a Certified Personal Training Instructor, I am continuously given the updates of the new approaches to training and how to implement them to our students to train their clients. What group courses have you taught? I’m a Zumba girl! It’s kind of hard to believe but I love dancing and reggaeton is my favorite. The classes I teach are Zumba, Aqua Zumba and Zumba in the circuit. While in college I had taken a few nutrition courses and currently have my NFPT nutrition specialist certification What diet and nutrition education have you received? Always, always, always when meeting with a new client during our consultation we first go through a thorough medical evaluation. Very specific goals short term and long term, nutritional goals while defining the definition of a diet! Measurements, weight body fat percentage, step test, strength, flexibility and form. Then watch out for success. How important is nutrition to you in creating clients’ regimens? Nutrition is like the top dog of a successful program, but like I tell my clients it’s You, ME and your refrigerator. It just doesn’t work successfully if everyone isn’t following the same game plan. Teaching a Zumba class there’s always a way to show different ways to move your hips and pop it! There’s always a way to modify a step and I’ll go up right next to them and dance showing them how to bring their dance moves up to the next level or down while keeping it funky! Tell me about a time when a client was unhappy with your work. How did you handle the situation? Well to this day I have not experienced that, but if that was to happen I would direct them to the next person who I think would meet their goals, because every trainer is not the same and not for everyone that’s why it’s great to know your competition yet still working together. Imagine a client is discouraged during a training session. How do you keep him motivated? It is common for a client to become discouraged during a training session or become bored with training routines. That is why I tend to keep things exciting. I always have different ways to train, like training outside on the river trail instead of training in my gym. As my clients often tell me “Shalom what do you do sit at home thinking of new ways to kill us.” What is your sales style, if you do sales? What do you consider ‘sales’? Sales are not my forte, but staying involved with different community activities and referrals are my thing! No previous sales job, I hate it! But my Husband Jabrel Gause absolutely loves sales. He’s the Sales King! However, in the past, while I was training at the gym, members would always ask me if they could sign up with me. As a result, my own training sold itself. Where will you be in 2 years? In about 2 years I will have finished developing the fitness project I am currently working on. Also looking to have a few more WNBF Pro Figure Titles under my belt, as well as looking to expand my business just a bit more! Sure to be an exciting journey ahead of me. What are your personal fitness goals? My long term goals in the fitness industry are to complete my fitness program I am currently developing and make it an international success. I will continue educating people on the wonderful benefits of living a healthy, balanced, active lifestyle while still able to enjoy a little ice cream! What is your personal training ‘philosophy’? My philosophy is intrinsically written in the name of my business and mission statement. Pearl’s Physique, believes that everyone is unique. Therefore, like a pearl one becomes individually sculpted. Living a balanced lifestyle with proper nutrition, training and healthy state of mind transformation begins. If you weren’t doing personal training, what would you be doing? If I wasn’t able to be a personal trainer, I’d probably be back in the aquatic field, and teaching Physical education full time. Favorite workout music? Fav. work out music for strength training is whatever my training partner Rod Kendrick puts on, but my cardio is most deff. my Zumba hits! I always am dancing on the treadmill, stepper or elliptical, so I can stay on top of my routines for class! Favorite workout apparel? I have no fav. Everything looks good together when you’re in the gym! But my sneakers have got to match! Favorite fitness ‘gadget’ or ‘hack’? My all time fav. Fitness gadgets are my cable machine, Ab roller, Bosu ball and just a good set of free weights! Your major influences in the fitness business? My major influences are Sam Muratore, Rod Kendrick and living the life of a natural body builder. People you want to thank for support? The people I want to thank the most are first of my husband Jabrel Gause for his love and encouragement, my training partner Rod Kendrick for taking me to the next level, Sam Muratore who was vital to my start, parents for always pushing me, Sister, Staff Sergeant Ateaya O’meally for getting on my nerves asking about all the fitness stuff and my brother for being there for me. My family is amazing. Thank you! And of course my clients are truly amazing, love you all and thank you. Number one piece of fitness advice you give others? My number 1 piece of advice to others is work hard for what you want, BUT stay FOCUSED on what you need. One step at a time shows a great road to success. July / August 2015 fitness EDGE | 3 Healthy School Trinity Montessori School T rinity Montessori School, located at the French Road entrance of Nazareth College at 100 Golden Flyer Drive, is the Fitness Edge Healthy School of the Month for July (www.trinitymont. wordpress.com.) Developed by Italian physician and educator, Maria Montessori, who opened her first classroom in 1907, ‘Montessori’ education emphasizes independence, freedom within limits and respect for the child’s natural psychological, physical and social development. I’d call it ‘free range education’ in that where some of the traditional protocols of our public or parochial system are restrictive for the logistical needs of that system; Trinity Montessori throws open the ‘cage’ and says, “Be free!” providing safety and security, of course, but that done, children are empowered to learn in a way that’s best for them. I had the fortune to meet Drs. Jessica and Dan Shand and their children who attend Trinity, Dominic, 5 and Julian, 3. Sharing my mission, I asked for their thoughts on the health/fitness environment at the school. Jessica shared, “The Montessori curriculum encourages movement throughout the day, not just during their gym play or outdoor activities. Rather than a typical classroom, with rows of desks and chairs, the children are free to complete their work sitting on the rugs, at larger tables or standing. This subtle difference, I think, makes children much more aware of their bodies, celebrates their need to move around and keeps the mind-body connection open.” who pick up a few bucks in college and stay in shape pursuing it as a hobby, of course.) Savage-Katz is also Trinity’s Yoga Enrichment Coach. As the oldest known form of exercise, Yoga has many benefits – here’s 38 (http:// www.yogajournal.com/article/health/ count-yoga-38-ways-yoga-keeps-fit/) including #36 “Encourages self-care” which fits perfectly with Montessori’s approach to preparing students for life. Physical Education Teacher, Michael BellaPianta, or Mr. B, rounds out the children’s physical development with a variety of activities that teach basic fundamental skills from our contemporary sports, but more importantly, competition is kept to a healthy level, with team play and cooperation receiving Lili and Olivia Rue Rue Family the most emphasis. Character building is a hallmark of Mr. B’s programming, as he personally loves the opportunity PE offers in teaching principles of respect, integrity and honesty. The program highlights physical activity, maintenance of a positive attitude, development of good sportsmanship and movement competency. This happens in an atmosphere of attention to the individual and placing importance on “personal best” effort. The main goal is one of wellness for life. That said, I had the pleasure of being in the audience for the students of Drama Coach, Liza Savage-Katz’ presentation of ‘Earth’, a production that was conceived, written, produced and acted almost entirely by the children. ‘Fitness’ as much as anything is creatively applying knowledge and effort to an objective and I can definitely see these children as future yoga, cycling and boot camp class instructors, constructing well-balanced, effective classes with killer soundtracks (as doctors, scientists and world leaders 4 | fitness EDGE July / August 2015 Shand Family there’s nothing like a good old fashioned game of four-corners dodge ball to teach a young person everything they really need to know in life…so Mr. B ‘rolls out the balls’ every once in a while too! In addition, BellaPianta administers the Fitnessgram assessment consisting of push-ups, sit-ups and a 20 meter pacer run test. The Shand family gave Trinity high marks for PE as well saying, “Even at an early age, the children get exposed to a variety of physical activities and how they are beneficial. For example, both our boys have come home and shown us new stretches they have learned and why they are important (“to warm up my legs” or, “too keep my back flexible”). They are exposed to more common sports like soccer and tennis, but during special summer programs also get exposed to sports like fencing, rock climbing and Capoeira. I think that having these exposures at an early age teaches them that there are many ways to be active and celebrate movement.” Good nutrition is one of the cornerstones of a healthy lifestyle and the children learn about forming good habits early. Dr. Shand offered these observations, “Trinity does an incredible job of teaching healthy food choic- es and helping students maintain a healthy relationship with food and where it comes from. Families contribute to daily snack days, and are encouraged to provide foods from each of the food groups for snack. Snacks are left on the snack table and children are free to pause for snack time when their bodies say they need it. They even learn that food preparation can be fun- both our boys have learned how to bake muffins with fresh fruit and make healthy popsicles!” The running club meets on Tuesdays and Thursdays to train for the Mondo Moto (meaning ‘world in motion’) 5K Walk/Run, an annual fundraiser for Trinity held at Nazareth College in June. I attended the fourth annual run on June 7th. There was a ¼ mile kids’ run around the track, but some competed in the 3.1 mile ‘adult’ version, like 4 year old Olivia Rue, who completed the course with her dad, Billy, who proudly declared that she only walked a couple of times! I met the rest of the Rue family, mom, Lili and older brother Nicholas, I knew I had discovered a family of fitness enthusiasts! Billy and Lili and the kids train with former Division 1 basketball star, Gina Andrecolich Montesano at Game Plan 4 Life. Both children take Karate lessons at KimeKarate, where Nicholas, who is 8, is very focused on attaining his Orange belt. In addition, Nicholas plays soccer for the Pittsford Mustangs and Olivia does gymnastics at RGA in East Rochester and takes swimming lessons at the Y. I asked what the Rue family liked best about Trinity Montessori, “We cannot say enough about the positive impact the Trinity Montessori philosophy has had on our children. We have seen such experiential growth in their personal and social development. The Montessori experience has helped lay the foundation for them to become independent and self-motivated. Possibly the best thing is that they truly enjoy learning, our kids love going to school! Now what parent wouldn’t be proud of that?” otherwise, with her disarming personality, gentle demeanor and strong leadership. When I asked about the culture at Trinity, “Healthy people and a healthy planet is the only way to look at the future.” She said, adding, “You are never too young to accept the responsibility for your own good health and wellness. That leads to a brighter future for the world!” Lorraine Scarafile heads up a fantastic program that embodies the values of health, fitness and well-being that we had in mind when we created the Fitness Edge Media Healthy School award presented by Power Train Sports & Fitness. We are pleased to bestow the honor to Trinity Montessori School for the months of July/August 2015. Congratulations all and enjoy a healthy summer! Every ship needs a captain and Trinity is privileged to have principal, Lorraine Scarafile at the helm. On race day, Lorraine introduced me to her grandson and quipped that “not all 200 students are my grandchildren.” But I have a feeling that the children of Trinity Montessori School might feel July / August 2015 fitness EDGE | 5 Bodybuilding 6 | fitness EDGE July / August 2015 and introducing the FIT BIKINI INVITATIONAL Effortlessly Healthy Happy Summer Everyone! I’m happy to announce that Effortlessly Healthy has expanded our catering service to bring our signature EH meals to your next party or corporate event! Also, we’ve had so many people asking where our restaurant is, we’ve gone and added our new EH take-out restaurant! The new spot is super convenient, located at 1921 South Avenue and is only a minute down the road from College Town and the new Costco. Beginning this July, you will be able to order your favorite EH food truck meals, including our Healthy Trash Plates, salads and wraps, whenever you’d like!! Can’t get out of the office? No worries, we will be offering delivery too. Have an awesome summer and be sure to follow our food truck on the Effortlessly Healthy page on Facebook and bookmark www.ehmeals.com for event catering, new menus and food truck locations! Peace & Love! Shaina, Owner Now, to the recipe… Sheila Kennedy, I know you’ve been waiting for another one. These amazing Caprese Salad Skewers are a huge hit at our catering event. They are fairly easy to make, super cute and great for summer parties! Buy One, Get One FREE at the Effortlessly Healthy Food Truck this summer. Recipe Caprese Salad Skewers Ingredients: - Fresh Mozzarella (if you can find the little mozzarella balls buy those because it will save you time!) - 1 container grape tomatoes - 1/4 teaspoon salt - 1/2 cup fresh basil leaves - 1/4 cup extra virgin olive oil - 1 cup Balsamic Vinegar - 1/4 cup Honey - Skewers (or not if you want to make a scoopable salad) How to make: So simple! 1.Grab a saucepan and stir the balsamic and honey together over high heat. 2.Once the mixture has come to a boil, reduce heat to low and simmer until the vinegar mixture reduces to roughly 1/3 of a cup. (yes, reducing anything makes a lot turn into a little). This should take about ten minutes. Make sure you stir frequently because you don’t want to burn it. Be patient and seriously, let this simmer on low and stir, stir, stir. 3.Once you have successfully reduced your vinegar let it cool down for about ten minutes and then put it in the refrigerator to cool a bit more. I like mine to be at least 50 degrees before I put it on anything. 4.When you’re ready to make your skewers alternate your mini tomatoes, mozzarella balls, and basil until you can’t fit any more on the skewer. 5.Once all of your skewers are made, drizzle your balsamic reduction on top! Want to turn this into a meal? Grill up a piece of chicken, cut it in slices and serve it right on top of your salad! Exp. 8/31/2015 July / August 2015 fitness EDGE | 7 Lifestyle Fit to Guard T he U.S. Army plans to reduce the active force from about 490,000 to 475,000 soldiers next year. The Army will, however, put a priority on existing weapons systems such as the AH-64 Black Hawk and CH-47 Chinook helicopters, like those housed at the Rochester Airport. I caught up to Mark Wilson and Jon Stormm recently to discuss the increased importance of physical fitness in the face of today’s shrinking military. The men and women of our Armed Forces provide this nation’s security and protect our freedoms and way of life. It’s a job Wilson, Stormm and their fellow soldiers take very seriously. It was a typical Friday at the hangar; the guys were getting in their workout in the weight room and in between sets, I grabbed this interview. Sergeant Major Mark H Wilson has served 35 years in the U.S. Army and National Guard. Wilson is among the nearly ten percent of the Guardsmen who are full-time and is the Battalion Commander for the 6-42 AVN stationed at Rochester Airport where they maintain a fleet of UH-60 Black Hawk helicopters in the 1-69th Medevac Company and the CH-47F Chinook Company 3-126th AVN, also known as “The Kong.” Mark had enlisted in the Army at 17, wanting to be a Military Policeman. A small snafu on enlistment day changed that plan. You see, Wilson had emigrated here from England with his family in 1969. He wasn’t a U.S. citizen. He couldn’t be an MP…but, if he chose aviation, he Left to right: Sergeant Major Mark H. Wilson, John Hutchings, Sergeant Jonathan Stormm could enlist that day as planned. His course was set; it was also where Wilson was introduced to physical fitness. We all hear stories of ‘boot camp’ and the grueling physical training that new soldier endure; Wilson took to it. At 52 years old, I saw the enthusiasm that he has for the ‘grind’ of the workout. Uncle Sam pays full time soldiers one hour per day to work out and Wilson and Stormm make the most of it… cranking out supersets between body parts like kids in a candy store. Mark was training shoulders and biceps with ab exercises worked in, while Jon was knocking out a back and bicep session. Wilson shared that he is currently doing double sessions, coming in to base before work to do cardio on the bike. The intensity in the room was palpable, it was definitely a ‘gym guy’s’ kind of afternoon. Currently, Sergeant Major Wilson is applying for funding to refurbish the workout rooms on base. The equipment they use is serviceable (Stormm was doing pull-ups on a length of black pipe fastened to the girders in the ceiling with chains) but suffering from 15+ years of use and need of maintenance…it’s certainly no LA Fitness in there! Sgt. Major Wilson is also the Battalion Master Fitness Trainer. The MFT is 8 | fitness EDGE July / August 2015 a program created by the Army to certify soldiers who show interest and aptitude, and have earned the privilege, as personal trainers. The soldiers of the 6-42 have a good team in Wilson and Stormm (more on Stormm later) to help them meet the standards of the APFT (Army Physical Fitness Test). To ensure fitness and readiness, soldiers must score a passing grade (adjusted for age) in push-ups, sit-ups and a two mile run. It’s a pretty big deal. Soldiers who fail any portion of the APFT must re-take the entire APFT within three months (unless they have an approved medical profile). Soldiers who fail the APFT are flagged in accordance with Army Regulation 600-8-2, Suspension of Favorable Personnel Actions. Individuals who are flagged for APFT failure are not eligible for promotion, reenlistment or enlistment extension. The Sergeant Major’s approach here is simple and clear, “Win the mental game, teach lifestyle, train for life and the APFT test will take care of itself. Nutrition is a component, we’ll identify and adjust.” Sgt. Jonathan Stormm is the flight engineer on the Chinook. He loves what he does. As he says, “There’s nothing like riding with the clouds under your boots” and he gets out on the ramp (the back of the helicopter can stay open when in flight) every chance he gets. Stormm has deployed for three tours of duty in Afghanistan, even taking a bullet to the arm on one tour, (Wilson has deployed four) despite the danger of their work, both men are passionate about what they do. Staying physically fit assists enormously in this regard. Stormm has a deep personal interest in fitness (and plans to pursue it professionally as a civilian someday) and is a certified personal trainer, he cannot sit for the Master Fitness Trainer program until he is promoted to E-6, as a E-5 he serves in an unofficial capacity as Wilson’s assistant until then. Both Stormm and Wilson, along with help from Staff Sergeant – May, utilize the ABCP – Army Body Composition Program – as a measuring tool and benchmark to keep soldiers on track between APFT tests, as well as promoting the healthy habits and lifestyle that keep our forces strong for duty. Wilson’s team will help design and implement exercise and nutrition programs to assist the 50 full-time and approximately 400 traditional Guardsmen in meeting the standards. But, just like in the civilian world, ultimately it is up to the soldier whether they adhere or not. Of course, Wilson, Stormm and May aim for a 100 percent success rate, they’re Fitness Edge’s kind of soldiers. In today’s military, the National Guard must be ever ready to defend. More than ever, they are called to duty in our many and complex missions and conflicts around the globe. Fitness Edge recognizes these brave men and women for their service and salutes Sergeant Major Wilson, Sergeant Stormm and Staff Sergeant May for their work in keeping them fit to do so. YOUR OICE BEST FCOH R Fitness equipment, cycling, apparel, accessories, training aids, nutrition, service and installation installation. Visit our in-house bike shop! (585) 218-4110 749 Panorama Trail Rochester, NY 14625 www.rochesterfitnessequipment.com July / August 2015 fitness EDGE | 9 10 | fitness EDGE July / August 2015 Fat Guy Goes Skinny by Steve Lochner Technology I ’m the type of guy that likes to play video games and computers. I also like relaxing with friends and family and indulging in good food. A LOT. Hence, my lifelong struggle with my weight. At my heaviest, I tipped the scales at 337. I was self-conscious, unhappy, and generally uncomfortable in my own skin. I tried to lose weight. I would vow that today would be the day…until about 11am…then maybe tomorrow would be the day…and so on. I tried weight loss plans, programs, diets, and fads, only to result in fail after fail. I’m not the type of guy that likes math. In fact, I really dislike math. So when diets require math, counting, adding, converting, etc., that’s when I would give up. After all, would video games be any fun if you had to add up your own scores? I think not. One day, a friend of mine, who is lucky enough to have a metabolism that supermodels envy, sent me a series of pictures from a calorie counting app that he was using, of the most indulgent food ever, and its calorie count. “Thanks, buddy; send indulgent food pics to your fat friend…real nice.” My friend showed me the app he had discovered; LoseIt! This app counts the calories (and macros) in the food you eat, adds up your daily total, shows you how much you have left, and records it so that with just one tap, you can compare today to yesterday, so you can compete with yourself PALEO ON PARK AVE! Year: 2010 Weight: 337 lbs Pant Size: 46” Shirt Size: XXLarge Year: 2014 Weight: 198 lbs Pant Size: 33” Shirt Size: Large to beat your best score! An app that does the math for you! And it’s set up like a game! You can even connect with other people that are losing weight using the same app, for encouragement, community, or competitions! All of this on a device I carry around anyway. I had officially run out of excuses. The LoseIt app turned weight loss into a game! I started entering my food into the app every time I ate and began losing weight almost immediately. In the first week, I lost 6 pounds. In the first month, I lost 20 pounds. This app combined my love for technology and gaming with my desire to lose weight, and I was winning the game! Here I am, 3 years later, 150 pounds lighter, and I still log my food daily to maintain my weight loss. It’s easy and fun, and it helps me stay on track! Now people come to me; the ‘video-gaming foodie’ for weight loss tips, which still shocks me every time. What’s my first piece of advice for anyone that asks for my help? “Get the LoseIt! App and just start logging!” Special Offer Mention this ad and receive 5.00 OFF $ $30 purchase Offer does not apply to alcohol. Expires August 31, 2015 585.360.4165 Full menu at roamcafe.com 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. The kitchen is open until 11pm. Stop in and join us today! Inquire within or contact us about catering and/or private events. Find us on Facebook for more specials and discounts. Steve Lochner is the Creator and Chief Motivational Officer at Fat Guy Goes Skinny. Steve’s passion for health and fitness stems from his personal transformation from a life time of food indulgence, where his weight peaked out at 337 lbs, to taking control of the situation and working hard to lose 150lbs! This journey led to the creation of the #fatguygoesskinny brand. ALL Steve’s results were achieved through healthy diet and exercise and he will share his secrets here each issue of Fitness Edge Magazine or go now to www.fatguygoesskinny. com. Follow his motivational posts on Instagram@ fatguygoesskinny July / August 2015 fitness EDGE | 11 Cover Story The Road to Recovery: Eating Disorders and the Power of Fitness I n 2003, Liza was looking through some photos that were on her Mother’s, Gabrielle, coffee table. She came across one of a fit healthy little girl climbing out of a pool. The photo caught her attention as she felt a familiarity, but couldn’t place the name of the girl in her memory. Liza asked, “Mom, who is this little girl?” after failing to recognize the face. Gabrielle took the photo, looked briefly and answered, “Why, that’s you!” Liza had not looked at pictures of herself as a child for a long time because of the shame she felt as a child for being chubby. She never really was chubby. It was all in her mind. Liza Savage-Katz suffers from Body Dysmorphic Disorder (BDD), a condition that distorts how you view yourself in any number of ways. BDD involves the belief that one’s appearance is unusually defective and needs to be hidden or fixed; this belief often manifests itself through thoughts that are pervasive and intrusive. Liza put herself on her first self-imposed diet at age 6. Not even really knowing what a ‘diet’ was, she had been exposed to enough adult conversation on the subject to know that it must consist of ‘less’ food, bland food and boring food. She took her spaghetti without 12 | fitness EDGE sauce and passed over bread in the beginning and soon thereafter began what is known as ‘restricting’ food intake around 12 years of age. Restricting is the term applied to intentionally starving oneself, even while suffering from terrible hunger pangs, it is primarily associated with Anorexia Nervosa. Liza has struggled with the aforementioned BDD and Anorexia, and Bulimia during her developmental years and Binge Eating Disorder through her adult life. Over 12 years ago, she joined a 12 step recovery group, where her sponsor has 26 years of recovery experience to share with Liza. She shares strategies, such as “eating for sanity” where ‘healthy’ is the byproduct. That’s the thing with eating disorders (ED), they are mental health conditions marked by extreme emotions, attitudes and behaviors surrounding weight and food issues. They generally are more ‘managed’ than ‘cured.’ For Liza, along with Nicole and Jennifer who we’ll meet through self-authored essays later in this article, being in the fitness field can be especially risky. As we’ll see in the rest of Liza’s story, it’s not uncommon for a simple trigger to set an unhealthy chain of events into motion. Trainers, exercise partners, even strangers can unknowingly talk about a July / August 2015 meal, food or related event in a way that can result in a backslide to a bad place. Overeaters Anonymous is a terrific resource for anyone who may be currently dealing with the issues we chronicle here, even if you aren’t sure if you suffer with an eating disorder, call 585-2345435 to find out more. The call is confidential and discretion is assured. In 1998, Liza landed a dream job in London, England as a Senior Art Director and with great excitement; she made the move across the Atlantic. She had been a competitive swimmer in school and immediately looked for something that would keep her in shape. Her ED was in a manageable phase, but she was till preoccupied with weight control over being healthy in her quest for exercise. Being near the Thames River reminded her of watching the Head of the Genesee Regatta and she found herself a rowing club, the Sons of Thames. Savage-Katz began work in the advertising business, working on accounts for L’Oreal and other major fashion companies. Seeing hundreds of thousands of dollars expensed on edits that literally airbrushed photos of supermodels began to take a toll on her attitude toward her work. Near the end of her time in the advertising world, Liza shared that she literally became nauseous each time she walked through the door into work each day. Yet she maintained her health and fitness as well as she could buying a flat down by the river where she could run three miles to the rowing club, workout and run back home. Liza discovered Yoga during her time in London, because Madonna was into it, and not only incorporated it in her workouts, but took it back to share with fellow rowers, including world class coaches and Olympic athletes with the University of London’s Crew team and with her boathouse, the Tideway Sculling School. There were triggers during this time too. Despite her success and status as the ‘health nut’ among her work and social groups, Liza still battled her thoughts, which told her that she didn’t deserve to win. Along her running route, there was a convenience store with all the sugar, salt and grease laden fare that they are known by. They would call to her and sometimes the call was too strong to resist. Fitting into a size 4, she was still unhappy with her body, Liza looked into liposuction. That was London. Upon discovering what liposuction would cost, it dawned on her… about the same amount that a trip around the world for a year would cost! Savage-Katz planned an ‘epic’ world trip slash plan to get ‘super-fit’ and embarked on her next chapter in life, life with ED. This phase was marked with scuba diving adventures in Thailand and Australia, 21 trek through the Everest Region and a Yoga teacher training in Kathmandu, cycling the South Island of New Zealand and the Gold Coast of Australia. 100km bike rides by day followed by eating binges at night. Although Liza was expending a huge amount of calories by day, she undid that and then some at night. She had developed full blown Exercise Bulimia, where one compulsively exercises to offset the effects of the binge eating they engage in. The text book definition that says that exercise bulimia negatively affects one’s health is an understatement, as it is generally accompanied by a mental state pockmarked with anxiety, panic, fear and depression. In one instance, Liza was staying with some new friends in Brisbane, Australia. One morning, the hosts left for work for the day and Liza was left home alone with an angel food cake that had a small slice taken out from dinner the night be- fore. Becoming obsessed with the cake, Liza decided a slice for breakfast was ok but then finished the whole thing. Immediately, feelings of guilt over have ‘stolen’ from her friends and panic over being ‘caught’ filled her mind. She began a bike ride/quest to find the bakery to replace the cake. Spending a good part of the day riding around Brisbane, Liza was loathing herself for having not had the control to not eat the cake and was filled with a manic fear of not being able to find the bakery. She finally was able to locate the exact cake she had eaten and rushed home to beat her friends’ arrival from work. Having narrowly accomplished that, Liza then realized that she must eat the same amount of the sliver that was originally missing from the cake to conceal her ‘crime’. That is the madness that typifies many ED’s. One last item before we follow Savage-Katz to California; one of the triggers that led to this behavior was the lack of a structured schedule on her worldwide excursion. Many people who successfully manage ED’s understand the value of maintaining habits that are safe, comfortable and somewhat predictable…that can be accomplished to a large degree by structured scheduling. By the time Liza got to California, her ED had taken control. Like a self-described ‘crack-addict’ she would obsess about food and find relief from the obsession with exercise, a good majority of the day. On one particularly challenging evening, she went to the Cheesecake Factory and bought 5 slices of cheesecake. She ate half of each slice & then in disgust threw them away in their packaging, only to take them out of the trash a few hours later, to finish them. The irony of being in a beautiful city while suffering some of the darkest times of her ED was not lost on Liza, her shame only drove her deeper. Fortunately, Liza’s aunt, who happened to be a retired psychiatric nurse, lived nearby and Liza stayed with her and her family for a long visit. It was here where Liza’s recovery began in earnest. Dinners with family, sharing experiences with those who loved her unconditionally (and had the ability to help) was very healing. Liza settled in Venice with her lifelong friend, Linda. There, she started training and dancing at Gold’s Gym, teaching and training at YAS Fitness Centers and Sports Club LA (now Equinox), as well as for the Center for Movement Educa- tion and Research, Rana’s Arts Club, and cycling with some of the UCLA team. Shortly thereafter she started her spiritual journey at Agape Spiritual Center & the Self Realization Fellowship and deepening here understanding of yoga as a spiritual practice. At this time she met her former husband. Happily married and pregnant, Liza felt she was “better” and didn’t feel she needed to be part of her 12 Step Recovery program. She left her support system and the security of structure again. After giving birth to their son, Liza was befallen by post-partum mania, years of bingeing and dieting had destroyed her coping mechanism. Living on the beach in Santa Monica, at least she had no financial want and her husband provided a lifestyle that many would envy. Then, about the time her son was 2 ½ her mother-in-law suddenly and tragically died. Liza’s husband moved back to Israel and unable to deal with his grief, but for a very short visit back, never returned. So much of Liza’s self-worth was derived from her marriage, her identity was left shattered. Ultimately, this was the bottom. But that pushed her back into the structure, the fellowship and the 12 steps again. She also went into outpatient treatment at Malibu at one of the treatment facilities she had once taught yoga at. It was the defining period for Liza. She gravitated toward following the Higher Power that is the central part of the 12 Step recovery program. After treatment and being in recovery again, she started teaching and training at 5 Point Yoga Malibu, Malibu Gym, Hot 8 Yoga, STAR Education, and NAAM Yoga. At NAAM, Liza befriended Tommy Rosen. Tommy is the founder of Recovery 2.0 and a huge leader in the recovery movement. Being a single Mom in LA was challenging and even though she had tremendous love and support of her friends and community, she decided going back to her roots was the best choice for her and her son. Liza moved back home to Rochester about 2 years ago. Once again having the love and support of her parents and her remarkable friends has created the community that is truly healing. Today, her passion for the community in which she lives is what fuels her. It’s giving back… the part that was missing for so long.. and being part of something bigger than July / August 2015 continued on page 14 fitness EDGE | 13 EATING DISORDERS from page 13 herself that provides focus and structure in her life. Among the many organizations and activities that Liza is involved with and on behalf of, to note, she is a coach and competitive rower for Genesee Rowing Club and coach for Brighton Rowing Club. Being part of a team and having a goal to improve performance for the betterment of the team has all but eliminated thought of specific body image goals. Liza started a local productions company and is filming ‘Flow Fusion Yoga, Yoga for Athletes Sequence” which will launch this summer. She is also creating with one of the founders of Move with Me Yoga Adventures, a children’s educational and fitness television series called “Kaleidoscope ME” where social and emotional learning is incorporated with fitness. Kaleidoscope ME’s mission is to impact the lives of our youth by providing programs that build character, instill life-enhancing values and promote healthy choices through yoga, music, and movement. Liza Savage-Katz She is at home in her work, having traveled so far from those days in the advertising world when her work was about the pride and the pay. It was early this past Thanksgiving morning when Liza startled the snowplow driver at 5 am on her street when she took an apple and bottled water out to him while he worked. In a brief conversation that followed, the snowplow driver said “I love my job driving trucks.” Liza witnessed his authentic joy in what he did. It was a moment of clarity for Liza. She realized that one doesn’t have to be a ‘rock star’ in life to find happiness. Finding one’s purpose is really much more fulfilling. Nicole Mickol Recovery is never complete. Unlike most addictions, you cannot stop eating food but there are ways to create a loving and supportive relationship with it. To stop evolving is to risk going back. Liza has surrendered to a Higher Power. In this she trusts. Some days are better than others, but Liza has learned and has been blessed with practices for getting through each day. This created the evolution of her and because of this she can find gratitude for a disease that created much pain and suffering. Liza has learned to live life on life’s terms. Nicole Mickol Jennifer Jacobs-Alfieri 14 | fitness EDGE Fitness Edge featured Nicole Mickol in our Transformation Tuesday Facebook July / August 2015 segment in June of 2014. I think it’s important to hear the ‘voice’ of those who have done it, as their voice carries the perspective developed by real life obstacles and victories along the way. A year later, Nicole is one of the Rochester-area’s top CrossFitters, inspiring through example. Here, in her words from 2014, is Nicole Mickol. “The past four years have been a struggle with restrictive eating, weight, body image and confidence. In 2010 I suffered from Anorexia Athletica which is an obsession with obtaining minimum calories and maximum exercise. I was 106 pounds, taking in about 850 calories a day, and terrified of 90% of foods. I was running as a form of punishment for eating the foods that I enjoyed and often skipped meals entirely. I lost my muscles, my curves, and began losing hours of sleep because I could not fall asleep on an empty stomach. Food was an obsession that dictated my entire life and not once did I look in the mirror and think it was good enough. Unfortunately this disorder and others like it are far from uncommon and in the gymnastics and dance world in which I grew up in, eating disorders are everywhere. Women, as young as elementary school, would do anything for a flat stomach, a thigh gap, or thin arms. I remember my 7-year-old self not wanting to sit all the way down in a chair because my thighs looked too big. Why do women feel the need to starve themselves for a number on the scale? Why do we obsess over calories and deprive ourselves in order to fit into a near impossible size? Why do we feel like our value in society is measured by how thin we are? My story is not about losing weight, it’s about gaining confidence. It’s about building a healthy relationship with food and being proud of how far I’ve come. In the year and four months that I’ve been a CrossFitter, I’ve participated in five paleo nutrition challenges. I have acquired so much knowledge about the foods and nutrients that this type of intense exercise requires. I have discovered new recipes, learned new cooking methods and have been successful with weekly food prepping. I have learned that eating a large plate of protein and veggies for dinner is better than eating 5 saltine crackers, even though the second choice has fewer calories. I have noticed the increase in energy, endurance, and strength that eating right allows for. Most importantly, I have learned to accept and even be proud of my athletic body type. The person I was four years ago was weak, both physically and mentally. Today I am healthy and happy and although I am 25 pounds heavier, I am much more comfortable with who I am. I don’t know if I ever would have gotten to this point without CrossFit and Nutrition Challenges. I will admit, I was one of those girls that was hesitant to lift heavy weights because I did not want to get “big and bulky”. I was also tentative to try paleo because for me it meant an increase of proteins and fats. Now, I can’t even imagine my life without CrossFit and healthy eating. This nutrition challenge in particular has been a real hurdle. I went an entire eight weeks without regretting anything that I ate or drank, which for me is a major accomplishment. I just recently got rid of my old size 1 jeans that I will never fit into again, and honestly, never want to fit in to again. On this journey so many people have asked me “Why are you on a diet?”, or have rolled their eyes at my healthy eating, but this is why it’s important to me. This 60-day nutrition challenge is coming to an end for the gym but it will have a lasting effect on me. I can final- ly say that I have overcome my issues with food and I am proud of the things my body can do. I have learned new skills, accomplished goal after goal, and surprised myself with what I am able to lift. I plan on continuing with 80/20 paleo, because I have finally found that balance between giving my body the foods it needs while also treating myself every once in a while. Being a part of CrossFit Fairport has given me so much; new challenges, a healthy relationship with food, best friends, mental strength, a support system, motivation and encouragement. And I am so grateful for that!” Jennifer Jacobs-Alfieri Jennifer Jacobs-Alfieri is fitness personified. Whether she’s pushing you through a high-intensity interval workout, swinging kettlebells or working the mitts in the boxing ring; you are going to be motivated to bring your best each time Jen is your trainer. Add this energy and enthusiasm to her personal story of overcoming ED’s and you’ll understand why Jen is one of our town’s most inspiring fitness personalities. In her own words, here is Jen’s journey. “My personal definition of Anorexia Nervosa is that it is a physical disease of mental anguish; my struggle started in my early teens and only got worse as I grew older. Growing up, I was expected to eat everything on my plate, I was expected to get good grades and I was a very competitive dancer. As a dancer, I was once told at a convention in NYC to “get my fat ass off the floor.” That fat ass weighed about 115lbs at the time. Another time, there was a comment from a judge once, who said, “You weigh too much for the tiny lady that you are.” Dancing can be a cruel world, so you have to be thick skinned... but those comments stick with you. I was determined to be perfect and to me that meant ‘skinny’. I started using laxatives, water pills and diet pills to control the calories I put in my body. It was not unusual for me to take an entire box of laxatives in one night and that was when I would eat. I didn’t sleep well because I couldn’t fall asleep on an empty stomach. I could barely get through a dance routine and I started losing hair due to lack of proper nutrition. I was hospitalized. I weighed 90 pounds. I got a little better after the hospital stay, but quickly started to go downhill again just a short time afterward. “I had my first son at age 22. I still July / August 2015 continued on page 16 fitness EDGE | 15 EATING DISORDERS from page 15 regret how I hated being pregnant back then. That should be something to celebrate and instead I struggled after all I had to eat for the baby I would eat just enough for the baby. After giving birth, the weight started coming off again and again and again I married his father one year later and weighed 88 lbs the day of my wedding. I can remember my best friend crying when she helped me into my wedding dress. The tears were out of shock and concern because she could see every bone in my back. I started to get a little better after getting married; after all I had a family that needed me to be healthy. At 25 I had my second son this time pregnancy was a little more enjoyable but the struggle was still there. He was 2 when I started performing with local dance teams. I was back in the spotlight, and that meant being judged again. Looking back, it was not a wise choice. I was not happy in life because I couldn’t find happiness in myself. This disease is insidious; it strips you of your self-worth. I can remember looking at my two baby boys sleeping and thinking, “I need to stop. I need to get well.” I tried various diet and exercise routines and my struggle with food went on until my late 20’s and early 30’s. Somehow I made it through. I don’t know how. My love for my two boys was enough to keep me healthy enough to survive it. “Then I went through my divorce. Shortly after that my mother became very ill. I can remember thinking, “She did nothing to deserve this and here I was hurting myself every day. Wake up girl! These boys need their mom!” “Turns out, that was the adversity I needed to get myself better. ‘What doesn’t kill you makes you stronger’ isn’t just a great Kelly Clarkson song after all. It was my reality. I started getting really healthy after that. Oh, I struggled with every pound I gained, but I knew it was for the best. “Nine years ago, I walked into ROC Boxing because my son was taking lessons and shortly afterward I started boxing classes and kettlebell training. Of course the competitive part of me loved sparring and the foot work and hand eye coordination that I had from dance made it an easy transition to boxing. ROC Boxing owner, Coach Dominic Arioli has become my very dear friend AND work out partner. We began training for Kettlebell competitions too and in my first competition in 2010, at age 38, I took gold in biathlon event (10 minutes of kettlebell jerks and 10 minutes of kettlebell snatches for combined total reps.) To date, I have won 6 gold medals and 1 silver and last year my 20 year old son competed as well and we both took gold. I was so happy and proud. I was finally healthy, and more than that, I had embraced my strength. I had been afraid of looking too muscular for most of my life…in a twist of irony; these muscles are what finally make me happy in my own skin. Recently, I found an old box of clothes and my son asked, “Why do you have these little girls’ clothes?” I had to answer, “Those are mine.” He looked at me and said “That’s gross!” From the mouths of babes. I’m 43 years young; I wear size 6, weigh 138 pounds and feel fabulous! I am finally able to love myself when I look in the mirror. I am finally able to enjoy food. That struggle will always be there to look my best, but I have learned to replace ‘skinny’ as my standard with a new definition - STRONG. I am finally able to say strong is beautiful.” Impress Your Guests with Stuart’s Spices! For the freshest flavors we grind, blend & package right in our Spice Shop Over 200 Spices, Seasonings, Peppers, BBQ Rubs, Sausage Mixes & More No MSG or Gluten • Salt-Free & Low Salt Coupon Buy 2, get a FREE Sea Salt Not valid with other coupons. 1 per person. Expires 5/15/15. Valid at Shop only. 754 Clinton Ave S. Rochester, NY (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 Locally owned since 1992 16 | fitness EDGE July / August 2015 Outdoor / Adventure 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 Mountain Workout “We believe by improving your physical conditioning any adventure is possible. The mission of mountain workout is to bring the outdoors and fitness worlds together, to help people enhance their outdoors experiences through specific training and exercise. “ It was interesting to see the importance of specificity when comparing out performance outcomes. In my recent training, I have been focusing on cycling to get ready for my next century ride next month. My climbing partner on the other hand has continued his usual walking to work (mind you his walk is a 5k each way) and rock climbing practice. The results weren’t surprising. I hit the start strong and pushed the pace however after about half way point Mr. office worker was crushing the personal trainer. At the end of the day both of us were pretty destroyed equally, but this pushed the argument for specificity of training such using a program like this Training for multi peak climbs on mountainworkout.com. What is next? Here is a hint, Pamplona, Spain in July... For the complete blog entry, along with some great photos go to www. mountainworkout.com now. Blog entry from June 5, 2015: Great Range Traverse We started our trip with a 10:00pm start in Rochester NY driving to arrive in Keene Valley at 4:00am. See the GRT Nutrition Article on Mountainworkout. com for our super-breakfast before we headed up on the trail by headlamp. The goal for the day was ambitious at least. Backpacker magazine rated this as the “third hardest day hike in America” and it is much deserving: 12 mountains total, 10 of which are over 4000 feet of elevation, and 30 miles to travel (our route was extended), much of which is on your hands and feet scrambling to stay on the mountain. Many do not consider this a traverse, due to the fact you do not follow a ridge, but rather climb mountain after mountain, in repetition. This was a true test of our mountaineering skills and of course overall fitness. Michael Cocquyt, Founder of Mountain Workout (pictured on the right). A self-titled adventurer, Michael is passionate about the outdoors and never letting physical limitations get in the way of an amazing experience. He has a Master’s degree in Adapted Physical Activity and has traveled the world working in the fields of physical education, fitness, outdoor education and conservation. www.mollysyoga.com July / August 2015 fitness EDGE | 17 Trainers’ Corner Good Nutrition: It’s not just about the food; it’s in your habits. by Andrea Mosher W hat if your nutrition coach told you that you could eat whatever you wanted as long as you ate it slowly, in a peaceful atmosphere and stopped eating when you were 80% full? You might go out and look for a new nutrition coach. Or, you might just think about it. Really think about it. And then you might actually do it because you really love a challenge. Thinking about the way in which you eat and actually changing your behavior are the keys that unlock healthy nutrition habits that last a lifetime and not just a few weeks. When I coach my nutrition clients, I focus on habits. I find that most people know what to eat. They have read all of the latest fitness information and have been bombarded by ads claiming to promise quick weight loss if you just eat this and not eat that. They are also stressing about calorie counts and macronutrients (proteins, fats, carbohydrates) and wondering and worrying if they are eating the right things for their body shape, blood type, hair color, etc., etc., because some authority that was on the internet said it was true. Calorie counts, macronutrients and super foods all have validity when it comes to good nutrition but when it comes to mastering life-long body transformation, the focus needs to shift to HOW you are eating and WHY you are eating instead of WHAT you are eating. In your lifetime, you will not always have someone around to tell you what you should be eating. And even if you did, you will find other information out there that will contradict what you believe. When the focus shifts to YOU – your body, your emotions, your hunger cues, nothing else can contradict that. And that is why your habits make all the difference. What is a habit? A settled or regular tendency or practice, especially one that is hard to give up. A recurrent, often unconscious pattern of behavior that is acquired through frequent repetition. An acquired mode of behavior that has become nearly or completely involuntary. Research has shown that it takes 21 – 30 days of daily practice to lock in the foundations of a new habit. You don’t make them or break them overnight. And just like brushing your teeth is a learned habit, mindful eating can also be a practiced and learned habit. The first habit I focus on is that of Eating Slowly. It is a foundational habit that is the building block for many others. Many people think that they are already slow eaters. Oftentimes, they think they are eating slowly because they are distracted by other things and lose focus of what they are eating, how they are chewing and how full they are becoming. They may be the last ones to finish a meal, but they have no idea what they just ate. The same holds true for people who 18 | fitness EDGE July / August 2015 eat fast. Sometimes they are a busy parent taking care of a young child at mealtime. Sometimes they are watching TV while they are eating. Sometimes they are working while they are eating. In either case, there is little or no attention paid to whether a person is still hungry or not. Either the food is gone or the time has passed, but the feeling of hunger is rarely addressed. I have asked my clients to practice the opposite behavior of what they have been doing. I ask them to sit in an atmosphere with little distraction - to take a bite of food and then put their fork down and not pick it up again until that food has been chewed and swallowed. After a few days of practicing this habit, people start to notice some things. The already slow eaters notice that they enjoy their meals a little more and aren’t snacking on something nasty an hour later. The fast eaters are starting to notice that they are full before they’ve finished all of the food that they piled onto their plates. Hello, portion control!! This is just one example of how focusing on HOW you eat can lead you on the path of WHAT to eat. Eating slowly also gives you a chance to evaluate the other things going on in your life. Take a minute to breathe and ask yourself this question: “Are your daily choices and habits giving you the results you want?” Yep, asking you to think again. If the answer is yes, then whatever you are doing, keep doing it! But if the answer is no, you might consider slowing down and taking a good look at your behaviors. “Good habits are hard to develop but easy to live with. Bad habits are easy to develop but hard to live with.” -Brian Tracy Author, speaker, entrepreneur Andrea Mosher is a Certified Personal Trainer through the American College of Sports Medicine with over 12 years’ experience. She is a Certified Fitness Specialist with the YMCA of the USA, a Certified Level 1Nutrition Coach with Precision Nutrition, a Certified TRX trainer, a Certified GRIT Instructor with Les Mills and has a Masters in Fine Arts from the Rochester Institute of Technology. Email Andrea at [email protected] and follow her on Twitter @PlateStrength MCT Oil by Paul Iatomasi Jr M edium chain triglycerides are a type of dietary fat thought to offer a range of health benefits. Found naturally in coconut oil and palm kernel oil, medium chain triglycerides are also sold as dietary supplements. All dietary fats are molecules made up of carbon atoms linked in chains. The main form of fat in the American diet, long chain triglycerides range from 12 to 18 carbons in length. Medium chain triglycerides, on the other hand, range from 6 to 10 carbons in length. Since most traditional fats in the human diet are long chain, consuming more Medium chain triglycerides gives you a better chance of burning up the dietary fats in your diet instead of storing excess fat by the body. The shorter chain length of medium chain triglycerides is said to impart unique properties that may enhance human health. One unique property of medium chain triglycerides is that they are absorbed intact and delivered directly to the liver to be used for energy. Other types of dietary fats must be broken down in the intestines and made into a different type of fat to be transported in the blood before they can be used for energy. What are some uses for Medium Chain Triglycerides? In alternative medicine, medium chain triglycerides are said to help with the following conditions: celiac disease, Alzheimer’s Disease, cystic fibrosis, digestion problems due to partial removal of the stomach, gall bladder disease and liver disease. In addition, medium chain triglycerides are touted as a natural remedy for improving sports performance and promoting weight loss. Like I stated earlier, it can aid in weight/ fat loss due to the fact that it is not as readily stored as fat because the body will use it as a preferred source of fuel to be utilized and burned. Several small studies suggest that medium chain triglycerides may help promote weight loss. In a 2003 study published in Obesity Research, for instance, 24 healthy but overweight Supplement Corner men consumed diets rich in either medium chain triglycerides or long chain triglycerides for 28 days each. Study results showed that the diet rich in medium chain triglycerides was associated with a greater loss of body fat (perhaps partly due to increased burning of calories). Additionally, a 2002 research review published in the Journal of Nutrition concluded that medium chain triglycerides may aid in weight control when included in the diet as a replacement for fats containing long chain triglycerides. Drawing their conclusions from animal-based studies and clinical trials, the review’s authors note that medium chain triglycerides appear to increase energy expenditure (i.e., the burning of calories) and promote satiety (the sensation of fullness after consuming food). How many forms of MCT Oil are sold on the market place and what are my options? The most common supplemental form of Medium Chain Triglycerides is in the form of Coconut Oil. MCT Oil would be just as preferred, just not as easily found sometimes. Both will work the same. You can find Coconut Oil in the form of hardened form (almost Crisco like) which can be heated into liquid. It also comes in liquid form but is not 100% pure but close to it because it needs other ingredients to keep it in liquid form. They also sell it in capsule or soft chew form as well. I would recommend people who are interested to go see me or my good friend Justin who owns and operates a GNC located on Mt.Hope in College Town Plaza. Paul Iatomasi is a Professional Natural Bodybuilder, Nutrition Specialist and Contest Prep Coach as well as a Bodybuilding Contest Promoter and Fitness Model. Paul can be reached via email at [email protected] or follow him on Facebook and Instagram (Paul Iatomasi Jr). College Town GNC 1385 Mt. Hope Avenue Rochester, NY 14620 585-623-8709 July / August 2015 fitness EDGE | 19 How To Deal With Rejection W hy isn’t my date calling me back? I’ve text three times and still no response. Should I or shouldn’t I try again? Sound familiar??? I am sure everyone has gone through these same questions in their head at one point or another. The truth is... if they are not responding to you, then move on!! It’s not worth your time to chase anyone. I know rejection is tough, but the more you feed yourself with questions like this the more you are setting yourself up for what I call the D’s -disappointment, despair and distress. We cannot control anyone else’s actions. If you put your best foot forward and this person is not giving you the time of day, then they don’t deserve you! The same can be said for many other areas in our lives, including fitness. All too often, I hear from my clients that they want to set healthy goals week after week. When I ask them what is holding them back, the number one response tends to be fear! Fear of failure, fear of not being good enough, fear of losing, fear of rejection, to name a few. Dr. Jessica Germano-Fokin (aka Dr. J) obtained her Doctoral Degree in Mental Health Counseling and Supervision from the University of Rochester. She is the owner of a private practice, called Sexual Health Discoveries, which offers services from a personal growth model approach in order to provide individuals and couples with personalized services in the area of sexual health and relationships. Dr. J is also a Partner at a private practice, called North Coast Counseling, which provides specialized sexual abuse evaluations and treatment for victims, families and perpetrators. Furthermore, she is the Founder and Owner of Discover Your Match, LLC, which provides personalized and professional dating consultation services, workshops, seminars, and exclusive social events to help you to 20 | fitness EDGE Here are some ways to help you to deal with rejection and move on: Reconnect With Yourself: While “chasing” and hoping this person would contact you, you probably lost a part of yourself; well.. at least you lost time and the ability to focus on yourself. Same can be said when setting a goal for you but comparing yourself to others. To each is own! DO YOU!! Break All Ties: You can’t have your cake and eat it too, so you’re better off getting rid of any information pertaining to that person. Trust me... there is truth to the statement, “Out of sight, out of mind!” Same said to old (bad) habits. If you are looking to eat healthier, then you can’t have your cupboards full of junk food. Engage In Something Fun: Not only will this help to distract your mind, it will also get the dopamine, serotonin and endorphins flowing through physical activity and by engaging in laughter. We can always use laughter in our lives! Use Your Supports: Those people who care about you and love you want to be there to help...so let them! You know you are loved, so embrace it. Pushing them away because it’s not the “kind of love” you want, is not going to make you feel better. If anything, it can make you feel worse. Allow people in! See a Professional: We can all use help at times. When we are sick, we explore and discover yourself in order to truly find your match. Fitness Edge is very excited to present ‘Love Talk with Dr. J’ to provide the opportunity for our readers to talk about various personal and sensitive topics. Be sure to stay tuned in and in touch for exciting information and meaningful dialogue. Let’s make this interactive! Please connect with Dr. J through the platforms listed here: Dr. Jessica Germano-Fokin (Dr. J) Discover Your Match, LLC Ph. (585) 310-2855 [email protected] www.sexualhealthdiscoveries.com www.northcoastcounselingny.com www.discoveryourmatch.com Twitter @DiscoverYrMatch Facebook ‘Discover Your Match, LLC’ July / August 2015 see a doctor to feel better, right? So why not do the same thing for when your mind is not feeling well? A therapist can help you to work through those uneasy thoughts and feelings. In addition, medication, such as an SSRI, might be helpful with creating relief and stabilization - just for a little while in order to help you to be able to focus on your true desires, wants and needs in life. Most importantly, although it might feel like it at the time, you are NOT alone!! We live and we learn. Life is experiential and exploratory, so hold your head up and keep doing YOU!! Xo, Dr. J Get Bronzed Skin all summer long at Glow! Mention this ad for $10 Off your first visit. Rochester’s Spray Tanning Headquarters • Trained & Certified Technicians • Certified Organic DHA • 5 Minute Application • Flawless Coverage • Never Orange Sunless Tanning Inc. 2229 Monroe Avenue 585-621-GLOW(4569) glowsunlesstanning.com • @glowrochester facebook.com/memissglow “Get Your GLOW On!” 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] MATT LIQUORI ASFA Certified Personal Trainer ASFA Sports Nutrition Specialist 585-402-4037 [email protected] 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 Full trainer bios at www.fitnessedgemedia.com 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 CHELSEA SCHENK 585-746-4613 Certified Personal Trainer: NFPT Certified Les Mills GRIT Coach Certified Les Mills Body Flow Instructor ADVOCARE Independent Distributor [email protected] www.ADVOCARE.com/130739001 Lauren Wheeler 602-799-9823 [email protected] http://fullcirclefitnessllc.com/ -NESTA Certified Personal Trainer A surgeon’s skill, an artist’s perspective...a woman’s touch. D’A more CERTIFIED BY THE AMERICAN BOARD OF PLASTIC SURGERY Kimberly J D’Amore MD 585-393-1550 198 Parrish St • Canandaigua, NY 14424 www.kimberlydamoremd.com July / August 2015 fitness EDGE | 21 22 | fitness EDGE July / August 2015 Rochester Fitness calendar Molly’s Yoga Corner on Monroe Avenue: Classes for July/August Mondays 9:30-11 am Yin Yoga w Sandra Tuesdays 6:45-8 pm Raja Yoga w Hannah (sliding scale fee $5-$10) Saturdays 9:30 – 10:45 am How to Chill the F*** Out with Jesse For complete schedule, go to www.mollysyoga.com Rochester Parkour Little Ninjas Camp Rochester Parkour, 1344 University Ave, Rochester , Dates: July 6-10 and August 10-14, 1:00 – 2:30pm, www.rochesterparkour.com, [email protected], 585-204-7537. $100 member, $120 non-member. Ages 3-5. WODchester Games Saturday, July 11, 7:30 AM to 3:30 PM. CrossFit Rochester, 3750 Monroe Avenue, Pittsford, www.eventbrite.com/e/wod-chester-games-2015-tickets-9676353233 Miracle Field 5K for Challenger Baseball Saturday, July 11 at 9am, Publisher Parkway, Willink MS , Webster, Bill Kehoe 585-473-8337, www.challenger5K.eventbrite.com, $25 until 7/7. The Seneca Park Zoo Jungle Jog & Seneca Mile Sunday, July 19 at 8:30AM (registration starts at 6:30AM in the Wegman Lodge in lower Seneca Park) www.senecaparkzoo.org, $25 - 5K, $15 - 1 mile, kids (1-7) fun run – FREE. The Fitness Edge Media 2nd Annual Rochester Fitness Festival Saturday, August 8, 9am to 10pm, Martin Luther King Park at Manhattan Square, Court St., Rochester, $5 admission, www.fitnessedgemedia.com Mr./Ms. Rochester Bodybuilding Championships and the return of the one and only Mr. America Competition Saturday, August 8, 4:30PM, Eastridge High School, 2350 E Ridge Road, Irondequoit, Jim Rockell, 747-1999 or Joe Christiano, 747-5598, www.mramerica.life RPS 2-Day NY State Powerlifting Championships Saturday/Sunday, August 8-9, 8:30AM, Victory Baptist Church, 32 Wildbriar Road, Rochester 14623, Gene Rychlak Jr., [email protected], h 610-948-7823 • c 484-363-3983, http://meets.revolutionpowerlifting.com/ CrossFit Chili Summer Smackdown Saturday, August 15, 2015 from 8 AM to 3 PM, CrossFit Chili/Forge Fitness, 1861 Scottsville Rd.,Suite A, Rochester, https://www.eventbrite.com/e/crossfit-chili-summer-smackdown-tickets-17099325543 “Bells on the Beach” International Kettlebell and Fitness Federation Sanctioned Competition Saturday, August 15 8:00 AM to 2:00 PM Ontario Beach Park,180 Beach Avenue, Rochester, Contact Dom Arioli at Roc Boxing and Fitness, 585-880-0385, [email protected] The Fifth Annual Rochester Triathlon presented by SMP Saturday, August 22, 2015, 8AM, Durand Eastman Beach hosted by RATs, Lake Shore Blvd at Kings Hwy N, Rochester, Sprint and Olympic Distances, http://www.rochestertriathletes.com/rochestertri 3rd Annual Stop the Trafficking-End the Cycle 5K Run/1 Mile Walk Saturday, August 29, 2015, 5K Run 8AM, Mile Walk. 8:45AM. Meridian Centre Park, 2025 South Winton Road, Rochester, To benefit Angels of Mercy, Inc. Entry fee 5K/mile: $20/$15 before Aug. 1; $25/$20 after Aug 1, register by August 1 and receive a T-Shirt!! Raise $100 for FREE registration. https://runsignup.com/Race/NY/Rochester/StoptheTraffickingEndtheCycleRunWalk SATURDAY, JULY 11 9am Start on Publishers Pkwy near Willink Middle School and finish on VanIngen Drive near Challenger Miracle Field in Webster, NY WHEELCHAIR ATHLETES WELCOME AWARDS Top 3 Male and Female finishers Top 3 Male and Female Wheelchair Athletes Top 3 Male and Female finishers in age groups: 14 and under, and 5-year age groups from 15-19 through 80 and over. Times and finish places determined by “gun” timing Race Shirts for First 500 Entered Information? Contact Bill Kehoe Race Director 473-8337 or [email protected] To register online enter “http://challenger5k.eventbrite. com” in your address bar July / August 2015 fitness EDGE | 23 First Person Social Media Connect with Fitness Edge Media on Social Media for up to the minute local fitness news and motivation! Like us on Facebook to be motivated daily, including ‘Transformation Tuesday’ by local fitness success stories. www.facebook.com/fitnessedgemedia 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 Follow us on Twitter and Instagram to win prizes! Tag your fitness photos with #lifestoughgetfit for a chance to win cool prizes! Be selected as our weekly winner and win a $25 ROAM Café Gift Certificate! Twitter @FitEdgeMedia Instagram @fitedgemedia 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. www.fitnessedgemedia.com 24 | fitness EDGE The Jungle Jog O ne of the many running events on the Rochester Summer calendar is the Jungle Jog 5K and Seneca Park Mile to support our Seneca Park Zoo. Over the years, this event has definitely one of my favorites and has a place in my heart that always brings a smile to my face when I think of it. I can give you many reasons for you to register for the Jungle Jog and make it a tradition of your own. Here’s three off the top of my head: 1.You get to run part of the course in the actual ZOO! Yes, it’s one of the area’s cruelest first half of 5K courses with a steady climb uphill out the lower park, but the reward is running in the ZOO! (and downhill finish!) 2.You are supporting one of the true jewels of our community. We are blessed with a world-class zoo and what better way to help support than by running this event. This year, you’re supporting Lemurs too! P.S. Buy a membership while you’re there. There’s some cool prizes you can win by fundraising too: • Raise $50 and your race fee is waived. • Raise $100 and your race fee is waived and you get a free Dri Tech T-shirt. • Raise $250 and your race fee is waived, you get a free Dri Tech T-shirt and two tickets to Party July / August 2015 Madagascar (for people 21+) OR a lemur plush (for < 21) • Raise $500 and get everything mentioned above AND a lemur experience at the Zoo! *Please note: You will still need to register as a runner in order to participate in the Jungle Jog 5K. Participants who raise enough to have their fee waived will be given a direct registration link that will allow them to sign up free of charge. If you have questions about setting up your page please contact Aimee Hofmann, Jungle Jog 2015 Coordinator at 585-336-7217. 3.It’s one of the most family friendly running events in town. Strollers abound (did I mention the hill?) There is the Seneca Park Mile and 50 yard fun run just for kids! I can’t speak for the 2015 event, but I remember POPSICLES being a big part of the post-race festivities. The park is a great place to carry in a picnic if you want to stay around and of course, there’s the ZOO! The accompanying photos are from 2007, when my wife Kim and I participated in the 5K and 4 or our children ran the Seneca Park Mile. Trophies were earned that day that still reside on the kids’ dressers 8 years later. It was a fantastic day and a wonderful memory. I hope that you’ll attend this year’s Jungle Jog on July 19th (details in the Rochester Fitness Calendar on page 23) and make some memories too!