http://www.si.com/edge/2014/12/09/workout-climbing-great-wall-china
BEIJING, China -- As I took my first steps onto the Great Wall of China, recently, it was truly a moment I will cherish forever. To be standing on that massive, 5,500-mile-long structure, knowing the history that surrounds it, was truly breathtaking.
Literally. For I quickly discovered that the Great Wall offers more than just awe-filled travel moments and magnificent photo-ops. It can also provide a significant cardiovascular workout.
I hiked a section of the Great Wall known as Mutianyu. This area is less traveled, but steeper, than the commonly tourist-thronged Badaling. I wanted a little bit of a challenge and figured Mutianyu would be a perfect fit. But it wasn’t the comfortable shoe I was used to.
For some unknown personal reason, my two-hour trek turned into a race against no one except myself. I wanted to make it to the top. I needed to make it to the top. But I wasn’t completely ready for the Great Wall workout, and I wasn’t the best manager of time.
Instead of controlling my pace during the 1,000-plus-step climb to the top, I found myself moving fast. Too fast. I was skipping steps, losing my footing, and I almost took a header on a section that was easily close to an 80-degree slope. That definitely would have ruined my day—unconscious and bloody on the Great Wall. Well, it probably would have made for some amazing tourism photos. One step, two step, three step, floor.
But it was a helluva workout. The Great Wall provided rounds of interval training—flat sections of the wall, combined with different degrees of incline and difficulty, thinner air from the altitude change, and a bit of the infamous Beijing smog. It’s interesting that the smog isn’t actually produced from industries in the city of Beijing—it’s a byproduct of industrial work done on the outskirts and tends to lie quasi-dormant due to a lack of wind, according to our great Great Wall tour guide, Leo.
Less than 100 yards from the farthest point tourists are allowed, I really started to experience the Great Wall’s wrath. My body was running in overdrive, struggling in conditions it doesn’t consider normal. I was drenched in sweat, starting to become lightheaded, and found it harder to breathe normally; I was working at about 90-percent of my maximum heart rate (220 minus my current age). Physically, I'm 35—but mentally, well, I'm still struggling to get out of my teens at times.
So, I put myself into cool-down mode, enjoyed the sights and allowed my body—especially my heart rate—to compose itself before moving forward.
The last steps were a challenge, as I was physically spent and my legs felt like they contained a family of flaming rockets on takeoff. But, a short time later, I made it to the Great Corner watchtower and that feeling can’t be compared to many others I’ve experienced. I quickly realized that even though there was some pain, the final gain was—and is—far superior.
Finally, it was time to return a mile to the bottom. But after the initial descent, the option of a solo toboggan ride the rest of the way was too cool to resist. Both my mind and body told me so.
Great times at the Great Wall.
Friday, December 12, 2014
Saturday, December 6, 2014
Long Island fundraiser held to benefit children with Down Syndrome
http://www.newsday.com/news/health/long-island-fundraiser-held-to-benefit-children-with-down-syndrome-1.9686187
Ten years ago, Alan Owens had a vision: to help those diagnosed with Down syndrome — the same condition that contributed to his brother, Patrick Xavier’s, death in 1997.
In 2004, Owens created the Patrick Xavier Owens Memorial Foundation, which has raised more than $120,000 for the Association for Children with Down Syndrome, a school in Plainview that Patrick attended.
“It means everything,” Owens, 32, said of the foundation. “[Patrick] was only 5 years old and way too young and special to leave us. We will keep his memory alive forever.”
Vincent Santo, director of development and corporate relations for the ACDS, said he is grateful for Owens’ fundraising efforts.
“I know firsthand just how much time and effort is required to make an event like this a success,” Santo said. “The fact that the Patrick Owens fundraiser grows bigger and bigger, year after year, is a testament to Alan's passion and commitment, as well as the loyalty exhibited by his family and friends.”
Santo said the funds received from the Patrick Xavier Memorial Foundation have helped more than 1,000 families cope with a variety of developmental disabilities, including Down syndrome and autism, from early childhood through adulthood.
“This fundraiser is one of the major sources of outside support for ACDS,” Santo said, citing a shortfall of government funding. “We are very fortunate to be able to count on the Owens foundation. It enables us to plan and deliver services on a consistent basis."
Ten years ago, Alan Owens had a vision: to help those diagnosed with Down syndrome — the same condition that contributed to his brother, Patrick Xavier’s, death in 1997.
In 2004, Owens created the Patrick Xavier Owens Memorial Foundation, which has raised more than $120,000 for the Association for Children with Down Syndrome, a school in Plainview that Patrick attended.
“It means everything,” Owens, 32, said of the foundation. “[Patrick] was only 5 years old and way too young and special to leave us. We will keep his memory alive forever.”
Today,
a series of events to celebrate the foundation’s 10th anniversary and
raise money for the school began at 10 a.m. with a three-on-three coed
basketball tournament at East Rockaway High School. At 12 p.m. the
organization hosted a Disney character party and the events will
conclude with a dinner reception at the Coral House in Baldwin at 7 p.m.
The dinner includes a five-hour open bar, comedy
show, raffles, giveaways, gift baskets, a blackjack tournament and live
entertainment. Tickets are $150 and available at acds.org.
Vincent Santo, director of development and corporate relations for the ACDS, said he is grateful for Owens’ fundraising efforts.
“I know firsthand just how much time and effort is required to make an event like this a success,” Santo said. “The fact that the Patrick Owens fundraiser grows bigger and bigger, year after year, is a testament to Alan's passion and commitment, as well as the loyalty exhibited by his family and friends.”
Santo said the funds received from the Patrick Xavier Memorial Foundation have helped more than 1,000 families cope with a variety of developmental disabilities, including Down syndrome and autism, from early childhood through adulthood.
“This fundraiser is one of the major sources of outside support for ACDS,” Santo said, citing a shortfall of government funding. “We are very fortunate to be able to count on the Owens foundation. It enables us to plan and deliver services on a consistent basis."
Friday, November 14, 2014
Olympian Apolo Ohno reflects on Ironman World Championship experience
http://www.newsday.com/news/health/olympian-apolo-ohno-on-ironman-world-championship-an-emotional-and-spiritual-rollercoaster-1.9617753
As NBC prepares to air its 2014 Ironman World Championship special on Saturday at 1:30 p.m., eight-time Olympic speed skating medalist Apolo Ohno recalls what it's like to compete in the world's most difficult, single-day sporting event.
"It was amazing," said Ohno, who completed last month’s grueling feat in less than 10 hours.
"That was my goal, but I never told anyone going into the race,” Ohno said.
“I had no idea how fast I was going on the course, but I knew that goal was something I really wanted to push myself toward. I didn’t understand fully what I needed to go through to break that sub-10 mark, but I made it happen," he said.
Describing what it felt like to endure the 140.6-mile journey, Ohno said that he often felt like a car running on fumes. He credited his adrenaline with helping to push him through fatigue and exhaustion, adding that after crossing the finish line, “you are in nirvana because you’ve just completed something you thought was impossible just an hour before."
When asked how he would rate preparing for and competing in the Ironman World Championship, as compared to the Winter Olympics, Ohno said it's difficult to weigh the two.
“It’s very hard to categorize because this is an event I prepared six months for while I spent 15 years of my life dedicated toward Olympic pursuits," said Ohno, who competed in the world championship as part of the Built With Chocolate Milk Crew.
"This is so much more than I could have ever imagined given the emotional and spiritual roller coaster that happened on the racecourse. Surviving those ups and downs has made me feel stronger than ever before," Ohno said.
Ohno also believes that drinking chocolate milk helped his body battle the Ironman's wrath.
"My tool was chocolate milk because it gave me the right protein and carb blend, and also essential electrolytes," he said.
In preparation for the race, Ohno trained alongside fellow team member and Women's Health magazine fitness director Jen Ator. (This also was Ator's first time competing in the world championship and noted that she was "incredibly humbled" to be Apolo's teammate).
"To watch the level of focus, skill and athleticism that he brought into Ironman was nothing short of inspiring," Ator said of Ohno.
"But more than learning from his athleticism and talent, what made this experience so unforgettable was getting to share the journey with such a kind, genuine person. In the times I found myself intimidated, overwhelmed or facing self-doubt, I was so grateful to have had a supportive friend who believed in me and encouraged me," Ator said.
Moving forward, Ohno hopes his Ironman experience will provide motivation and inspiration for people to lead positive and healthy lifestyles.
"I want people to watch my journey and become inspired to take on their own goal, be it [an] Ironman, a 5K or playing in a weekend soccer league," Ohno said. "I want people to see my struggles, trials and tribulations leading up to the race, and the incredible mental and physical transformation they too can achieve once they put their minds to it. Anything is possible."
As NBC prepares to air its 2014 Ironman World Championship special on Saturday at 1:30 p.m., eight-time Olympic speed skating medalist Apolo Ohno recalls what it's like to compete in the world's most difficult, single-day sporting event.
"It was amazing," said Ohno, who completed last month’s grueling feat in less than 10 hours.
"That was my goal, but I never told anyone going into the race,” Ohno said.
“I had no idea how fast I was going on the course, but I knew that goal was something I really wanted to push myself toward. I didn’t understand fully what I needed to go through to break that sub-10 mark, but I made it happen," he said.
Describing what it felt like to endure the 140.6-mile journey, Ohno said that he often felt like a car running on fumes. He credited his adrenaline with helping to push him through fatigue and exhaustion, adding that after crossing the finish line, “you are in nirvana because you’ve just completed something you thought was impossible just an hour before."
When asked how he would rate preparing for and competing in the Ironman World Championship, as compared to the Winter Olympics, Ohno said it's difficult to weigh the two.
“It’s very hard to categorize because this is an event I prepared six months for while I spent 15 years of my life dedicated toward Olympic pursuits," said Ohno, who competed in the world championship as part of the Built With Chocolate Milk Crew.
"This is so much more than I could have ever imagined given the emotional and spiritual roller coaster that happened on the racecourse. Surviving those ups and downs has made me feel stronger than ever before," Ohno said.
Ohno also believes that drinking chocolate milk helped his body battle the Ironman's wrath.
"My tool was chocolate milk because it gave me the right protein and carb blend, and also essential electrolytes," he said.
In preparation for the race, Ohno trained alongside fellow team member and Women's Health magazine fitness director Jen Ator. (This also was Ator's first time competing in the world championship and noted that she was "incredibly humbled" to be Apolo's teammate).
"To watch the level of focus, skill and athleticism that he brought into Ironman was nothing short of inspiring," Ator said of Ohno.
"But more than learning from his athleticism and talent, what made this experience so unforgettable was getting to share the journey with such a kind, genuine person. In the times I found myself intimidated, overwhelmed or facing self-doubt, I was so grateful to have had a supportive friend who believed in me and encouraged me," Ator said.
Moving forward, Ohno hopes his Ironman experience will provide motivation and inspiration for people to lead positive and healthy lifestyles.
"I want people to watch my journey and become inspired to take on their own goal, be it [an] Ironman, a 5K or playing in a weekend soccer league," Ohno said. "I want people to see my struggles, trials and tribulations leading up to the race, and the incredible mental and physical transformation they too can achieve once they put their minds to it. Anything is possible."
Monday, October 13, 2014
Sebastian Kienle, Mirinda Carfrae conquer 2014 Ironman in Kona
http://www.si.com/edge/2014/10/13/ironman-2014-kona-sebastian-kienle-mirinda-carfrae
KAILUA-KONA, Hawaii — As the sun rose, early on Oct. 11, a certain contagious hush swept over the Kailua-Kona community. To the east were tranquil mountains partially covered by seemingly-still clouds. But to the west there were 2,187 of the world’s most elite athletes sending shock waves of excitement, anxiety and jitters through the warm waters of Kailua-Bay—a clashing reaction that, for many, only one sporting event can foster. Welcome to the starting line of the 2014 Ironman World Championship.
Germany’s Sebastian Kienle claimed the title of world champion, after completing the body-crushing 2.4-mile swim, 112-mile bike and 26.2-mile marathon in eight hours, 14 minutes and 18 seconds. For Kienle, winner of two Ironman 70.3 world championships, this was his first victory on the vicious Big Island.
“I think I’m pretty good when I have my best days and pretty bad when I don’t have my best day,” Kienle says. “I was ready to give my best. A big part of doing well in sport is having trust in yourself and your abilities.”
Kienle was challenged early in the race when his countryman Jan Frodeno the U.S.’s Andy Potts exited the water and entered T1 (Transition One) elbow-to-elbow in the lead.
“I was very appreciative to be here and be healthy,” says Potts, who would finish the race in fourth place. “As athletes, we just want a chance to show our good days.”
But Kienle, who began the bike in 38th place, started the run segment on a six-minute-mile pace and had already advanced nine minutes on his competitors by the seven-mile mark. And Kienle never faltered.
“I try to clear my head,” Kienle says. “If I wouldn’t have been able to clear my mind and get rid of doubt and everything, and be in the right mindset, I wouldn’t have had a chance today.”
Following Kienle to the podium were the U.S.’s Ben Hoffman (8:19:23) and Frodeno (8:20:32). Hoffman finished with the top American performance since Chris Lieto's runner-up showing in 2009.
“At this stage in my career, to think I could have gone with Sebastian would have been naive,” Hoffman says. “The logical step would be for me to go to the top 10 this year. I tried not to panic and do anything that wasn’t my plan. And in the end, it turned out really well.”
Australia’s Mirinda Carfrae, who’s known for her exceptional marathoning, blew past Switzerland’s Daniela Ryf with less than four miles remaining and captured her second straight—and third overall—world title. Last year Carfrae had crushed the race, setting a women’s record for the run portion on her way to a world championship course record. This year, she was clearly not ready to relinquish ownership.
“I’m on the moon to say the least,” says Carfrae, who found herself with a 14-minute, 30-second deficit at the conclusion of the bike. “These girls are tough as nails and they can ride bikes. Chasing [them] down all day wore me out, for sure. I was just trying to stay within reach.”
Carfrae, who posted the third fastest marathon, overall, last year (two hours, 50 minutes, 38 seconds) awed the triathlon community again this year, posting another new female run-record of 2:50:26.
“Last year I was in a much better position than I ever was before,” Carfrae says. “I think it’s pretty cool to win in great conditions, then win in conditions which aren’t so favorable.”
Ryf finished second (9:02:57), while the third place women’s slot was grabbed by Great Britain’s Rachel Joyce (9:04:23).
“I never ever dreamed that I would have such results,” says Ryf, who was competing in her first Hawaiian world championship. “I’ve found a really happy place with long distance. [But] I still have a lot of potential and I’m looking forward to coming back next year.”
In the 36th year of what’s arguably the world’s most physically-demanding single-day sporting event, the Ironman World Championship was visited once again by its well-known wind demons.
“We had stretches on the bike when it was really, really hard—some really strong crosswinds, which always makes it challenging with bike-handling,” Kienle says. [But] I think it was sort of a normal day. It’s the stuff you can expect from Kona.”
How did the U.S.’s most decorated Winter Olympian, eight-time short track speed skating medalist Apolo Ohno, fare? Well, he’s an Ironman too, along with Alex Zanardi—the Italian former Formula One and CART race driver who lost both his legs in a 2001 crash. The duo both crossed the famous Alii Drive finish in under 10 hours.
So, how does an Ironman world champion celebrate a hard-fought victory? Well, for Carfrae, it’s simple. And, nope, it’s not Disneyland.
“We are heading to Maui and relaxing,” says Carfrae, with a laugh. “[Then] to see the Foo Fighters in Vegas.” No doubt. It’s more than well deserved.
KAILUA-KONA, Hawaii — As the sun rose, early on Oct. 11, a certain contagious hush swept over the Kailua-Kona community. To the east were tranquil mountains partially covered by seemingly-still clouds. But to the west there were 2,187 of the world’s most elite athletes sending shock waves of excitement, anxiety and jitters through the warm waters of Kailua-Bay—a clashing reaction that, for many, only one sporting event can foster. Welcome to the starting line of the 2014 Ironman World Championship.
Germany’s Sebastian Kienle claimed the title of world champion, after completing the body-crushing 2.4-mile swim, 112-mile bike and 26.2-mile marathon in eight hours, 14 minutes and 18 seconds. For Kienle, winner of two Ironman 70.3 world championships, this was his first victory on the vicious Big Island.
“I think I’m pretty good when I have my best days and pretty bad when I don’t have my best day,” Kienle says. “I was ready to give my best. A big part of doing well in sport is having trust in yourself and your abilities.”
Kienle was challenged early in the race when his countryman Jan Frodeno the U.S.’s Andy Potts exited the water and entered T1 (Transition One) elbow-to-elbow in the lead.
“I was very appreciative to be here and be healthy,” says Potts, who would finish the race in fourth place. “As athletes, we just want a chance to show our good days.”
But Kienle, who began the bike in 38th place, started the run segment on a six-minute-mile pace and had already advanced nine minutes on his competitors by the seven-mile mark. And Kienle never faltered.
“I try to clear my head,” Kienle says. “If I wouldn’t have been able to clear my mind and get rid of doubt and everything, and be in the right mindset, I wouldn’t have had a chance today.”
Following Kienle to the podium were the U.S.’s Ben Hoffman (8:19:23) and Frodeno (8:20:32). Hoffman finished with the top American performance since Chris Lieto's runner-up showing in 2009.
“At this stage in my career, to think I could have gone with Sebastian would have been naive,” Hoffman says. “The logical step would be for me to go to the top 10 this year. I tried not to panic and do anything that wasn’t my plan. And in the end, it turned out really well.”
Australia’s Mirinda Carfrae, who’s known for her exceptional marathoning, blew past Switzerland’s Daniela Ryf with less than four miles remaining and captured her second straight—and third overall—world title. Last year Carfrae had crushed the race, setting a women’s record for the run portion on her way to a world championship course record. This year, she was clearly not ready to relinquish ownership.
“I’m on the moon to say the least,” says Carfrae, who found herself with a 14-minute, 30-second deficit at the conclusion of the bike. “These girls are tough as nails and they can ride bikes. Chasing [them] down all day wore me out, for sure. I was just trying to stay within reach.”
Carfrae, who posted the third fastest marathon, overall, last year (two hours, 50 minutes, 38 seconds) awed the triathlon community again this year, posting another new female run-record of 2:50:26.
“Last year I was in a much better position than I ever was before,” Carfrae says. “I think it’s pretty cool to win in great conditions, then win in conditions which aren’t so favorable.”
Ryf finished second (9:02:57), while the third place women’s slot was grabbed by Great Britain’s Rachel Joyce (9:04:23).
“I never ever dreamed that I would have such results,” says Ryf, who was competing in her first Hawaiian world championship. “I’ve found a really happy place with long distance. [But] I still have a lot of potential and I’m looking forward to coming back next year.”
In the 36th year of what’s arguably the world’s most physically-demanding single-day sporting event, the Ironman World Championship was visited once again by its well-known wind demons.
“We had stretches on the bike when it was really, really hard—some really strong crosswinds, which always makes it challenging with bike-handling,” Kienle says. [But] I think it was sort of a normal day. It’s the stuff you can expect from Kona.”
How did the U.S.’s most decorated Winter Olympian, eight-time short track speed skating medalist Apolo Ohno, fare? Well, he’s an Ironman too, along with Alex Zanardi—the Italian former Formula One and CART race driver who lost both his legs in a 2001 crash. The duo both crossed the famous Alii Drive finish in under 10 hours.
So, how does an Ironman world champion celebrate a hard-fought victory? Well, for Carfrae, it’s simple. And, nope, it’s not Disneyland.
“We are heading to Maui and relaxing,” says Carfrae, with a laugh. “[Then] to see the Foo Fighters in Vegas.” No doubt. It’s more than well deserved.
After race, Long Islanders talk Ironman championship experience
http://www.newsday.com/news/health/2014-ironman-world-championship-long-islanders-recount-race-experiences-1.9498292
During a triathlon, there are many obstacles an athlete may expect: injuries, environmental conditions, and fatigue among them. But when 50-year-old Hewlett Harbor resident Steven Gartenstein took to the course at the 2014 Ironman World Championship on Saturday, he faced an obstacle that he didn’t expect: himself.
“Walking a substantial part of the marathon, alone, in the dark, was a true test of mental endurance,” he said.
Overall, Gartenstein completed the grueling event in 16 hours, 37 minutes and 15 seconds — just over 20 minutes shy of the 17-hour cutoff — calling it “the most challenging day, both physically and mentally.” However, he added that it was an honor to have been a part of it at all, calling the experience, “truly humbling.”
For all five of Long Island’s elite, making a trip to Kailua-Kona, Hawaii, for the 2014 Ironman World Championship was a special moment they will never forget.
Along with Gartenstein, Liz Fernandez, 35, of Rockville Centre; Stefan Judex, 46, of Port Jefferson; Roberta Leventhal, 63, of East Hills; and Dominick Oliviero, 49, of Massapequa were part of the 2,187 worldwide athletes who competed in the Oct. 11 championship.
Oliviero came to the Big Island after an aggressive, life-threatening battle with cancer in 2011 when he was diagnosed with Stage 4 nasopharyngeal cancer, he said, but was unable to finish the course.
“It was a tough day out there,” Oliviero said. “I have some unfinished business on this island and will be back.”
The race’s top three finishers were Germany’s Sebastian Kienle after finishing the course in 8 hours, 14 minutes and 18 seconds; the U.S.’s Ben Hoffman and Germany’s Jan Frodeno.
Hoffman finished in 8 hours, 19 minutes and 23 seconds, the best finish by a U.S. competitor since 2009.
“I was ready to give my best,” Kienle said. “If your mind is not there, it’s just not happening.”
For the women, Australia’s Mirinda Carfrae came out on top, capturing her second straight world championship title and, again, set another run-course record, finishing the marathon in 2 hours, 50 minutes and 26 seconds. Switzerland’s Daniela Ryf and Great Britain’s Rachel Joyce claimed second- and third-place finishes.
Yearly, about 110,000 athletes attempt to qualify for the Ironman World Championship through full- or half-distance Ironman races held worldwide, or by lottery or legacy. If attempting to quality through an Ironman race, only the most elite athletes who finish at the top earn a spot at Kailua-Kona. The world championship is known for its unique difficulty — wicked currents, strong winds and intense heat.
“The headwinds and crosswinds on the bike course were unforgiving and made for a very tough day,” Fernandez said. But after tackling the course in 11 hours, 56 minutes and 10 seconds, she called it “an experience I will never forget.”
Echoing similar obstacles, Judex said, “There were as many ups and downs in 10½ hours of racing, as I would otherwise have in 10½ months.”
After finishing with the best time of the Long Island competitors, Judex — who completed all three legs in 10 hours, 39 minutes and 54 seconds — said that despite choppy waters in the swim and a tough run, “a rough day while racing a world championship in Kona is overall still a pretty awesome day.”
For Leventhal, who finished with a time of 16 hours, 37 minutes and 2 seconds, the journey won’t be ending at the finish line in Hawaii. Instead, the East Hills resident will be traveling to Israel and using her athletic skills to raise money for a pediatric rehabilitation facility in Jerusalem that provides services for children and young adults throughout the region.
“I will be biking five days and more than 300 miles,” Leventhal said. “With every step I take, I feel so lucky and privileged that I am healthy and able to do what I do.”
Making this trip even more special, Leventhal said, will be traveling as a newly-crowned world championship Ironman.
Calling it the “hardest day” she’s ever had on an Ironman course, she said, “I really had to dig deep and was thrilled just to finish.”
http://www.newsday.com/news/health/2014-ironman-world-championship-1.9476364
During a triathlon, there are many obstacles an athlete may expect: injuries, environmental conditions, and fatigue among them. But when 50-year-old Hewlett Harbor resident Steven Gartenstein took to the course at the 2014 Ironman World Championship on Saturday, he faced an obstacle that he didn’t expect: himself.
“Walking a substantial part of the marathon, alone, in the dark, was a true test of mental endurance,” he said.
Overall, Gartenstein completed the grueling event in 16 hours, 37 minutes and 15 seconds — just over 20 minutes shy of the 17-hour cutoff — calling it “the most challenging day, both physically and mentally.” However, he added that it was an honor to have been a part of it at all, calling the experience, “truly humbling.”
For all five of Long Island’s elite, making a trip to Kailua-Kona, Hawaii, for the 2014 Ironman World Championship was a special moment they will never forget.
Along with Gartenstein, Liz Fernandez, 35, of Rockville Centre; Stefan Judex, 46, of Port Jefferson; Roberta Leventhal, 63, of East Hills; and Dominick Oliviero, 49, of Massapequa were part of the 2,187 worldwide athletes who competed in the Oct. 11 championship.
Oliviero came to the Big Island after an aggressive, life-threatening battle with cancer in 2011 when he was diagnosed with Stage 4 nasopharyngeal cancer, he said, but was unable to finish the course.
“It was a tough day out there,” Oliviero said. “I have some unfinished business on this island and will be back.”
The race’s top three finishers were Germany’s Sebastian Kienle after finishing the course in 8 hours, 14 minutes and 18 seconds; the U.S.’s Ben Hoffman and Germany’s Jan Frodeno.
Hoffman finished in 8 hours, 19 minutes and 23 seconds, the best finish by a U.S. competitor since 2009.
“I was ready to give my best,” Kienle said. “If your mind is not there, it’s just not happening.”
For the women, Australia’s Mirinda Carfrae came out on top, capturing her second straight world championship title and, again, set another run-course record, finishing the marathon in 2 hours, 50 minutes and 26 seconds. Switzerland’s Daniela Ryf and Great Britain’s Rachel Joyce claimed second- and third-place finishes.
Yearly, about 110,000 athletes attempt to qualify for the Ironman World Championship through full- or half-distance Ironman races held worldwide, or by lottery or legacy. If attempting to quality through an Ironman race, only the most elite athletes who finish at the top earn a spot at Kailua-Kona. The world championship is known for its unique difficulty — wicked currents, strong winds and intense heat.
“The headwinds and crosswinds on the bike course were unforgiving and made for a very tough day,” Fernandez said. But after tackling the course in 11 hours, 56 minutes and 10 seconds, she called it “an experience I will never forget.”
Echoing similar obstacles, Judex said, “There were as many ups and downs in 10½ hours of racing, as I would otherwise have in 10½ months.”
After finishing with the best time of the Long Island competitors, Judex — who completed all three legs in 10 hours, 39 minutes and 54 seconds — said that despite choppy waters in the swim and a tough run, “a rough day while racing a world championship in Kona is overall still a pretty awesome day.”
For Leventhal, who finished with a time of 16 hours, 37 minutes and 2 seconds, the journey won’t be ending at the finish line in Hawaii. Instead, the East Hills resident will be traveling to Israel and using her athletic skills to raise money for a pediatric rehabilitation facility in Jerusalem that provides services for children and young adults throughout the region.
“I will be biking five days and more than 300 miles,” Leventhal said. “With every step I take, I feel so lucky and privileged that I am healthy and able to do what I do.”
Making this trip even more special, Leventhal said, will be traveling as a newly-crowned world championship Ironman.
Calling it the “hardest day” she’s ever had on an Ironman course, she said, “I really had to dig deep and was thrilled just to finish.”
http://www.newsday.com/news/health/2014-ironman-world-championship-1.9476364
Friday, October 10, 2014
Elite athletes get set for the Ironman World Championship in Kona
http://www.si.com/edge/2014/10/10/preview-ironman-world-championship-kona
Picture this: A 2.4-mile swim, while being inadvertently kicked, punched, elbowed and slapped. A 112-mile bike ride with the Hawaiian heat gods pulling your body through, well, hell. And a 26.2-mile marathon with this left in the body's reserve tank—nothing. Simply put, this equals 140.6 miles of soul-challenging, gut-wrenching, adrenaline-driven insanity.
Now, imagine the emotion that accompanies crossing the finish line of the 2014 GoPro Ironman World Championship and being able to brag for the rest of your life. Electric.
“The feeling of winning it, you know, that's really hard to explain—it's a mixture of a lot of emotions,” 2013 Ironman world champion, Frederik Van Lierde of Belgium, tells Edge. “Happiness, of course, but then also relief, accomplishment, unbelief and satisfaction. I raced my own race and in the end I was smart and patient enough to bring it home.”
In what's arguably the world's most demanding single-day sporting event, the Ironman World Championship will give more than 2,000 of the planet's best athletes an opportunity to claim bodily supremacy in Kailua-Kona, Hawaii on Oct. 11.
The race, which must be completed in 17 hours, boasts some of the most ferocious head- and cross-winds in sports. Winds have been known to reach upwards of 45 mph, in conjunction with 95-degree temperatures, high humidity and mostly unavoidable, sweltering sun.
“In triathlon, this is the one race that counts,” says Van Lierde, who’s looking for another victory in this year’s world championship. “[It’s] legendary, so the pressure for the athletes is really high. The weather conditions are really hard—high temperatures and humidity, combined with strong winds that can change all the time. The bike and run course are not flat, at all. It's always slightly up or slightly down, but that wears everyone out by the end of the race. So, the key is to race to your own potential.”
The Ironman World Championship was inaugurated on Feb. 18, 1978, after combining Hawaii’s three toughest endurance races—the 2.4-mile Waikiki Roughwater Swim, 112-mile Around-O’ahu Bike Race and 26.2-mile Honolulu Marathon—and has grown from a initial competitor field of 15.
Now, each year, more than 110,000 professional and age-group athletes attempt to qualify either through worldwide Ironman (full-distance) or Ironman 70.3 (half-distance) races, by legacy or lottery.
This year’s race will feature competitors representing 49 states and 68 countries—the biggest athlete field ever at the world championship. Domestically, the largest number of entrants come from California (123), Hawaii (61), Colorado (58), Texas (48) and New York (43); Internationally, Australia (297), Germany (150), Canada (134), Great Britain (113) and France (88).
Australian native Mirinda Carfrae, who set a women’s course record last year—finishing in eight hours, 42 minutes and 15 seconds—will be defending her title this year in Kailua-Kona. She describes her record-shattering moment in the Hawaiian lava-filled spotlight as exhilarating.
“Words really don't do that moment justice,” says Carfrae, who’s married to Timothy O’Donnell—last year’s top U.S. finisher. “The years and years of preparation that go into that one day are grueling to say the least, but, honestly, it's all so worth it for that very moment. My goal every year is to be a better athlete than I was the year before. That's what keeps bringing me back. I don't believe that I have reached my potential over the Ironman distance yet.”
Right in the mix of the world’s elite is the U.S.’s most decorated Winter Olympian, eight-time short track speed skating medalist Apolo Ohno, who will now be competing on, well, a very, very long track.
"I’m super excited and nervous,” said Ohno, who conquered his first triathlon in June at Ironman 70.3 Boise. “I’m no stranger to incredible moments in athletics, but this is out of my comfort zone. For me, I have to learn to adapt and get myself into a Zen-like state. I don’t know how far my body will go—that’s the excitement. It’s a true test of internal strength, personal fortitude and mental tenacity.”
Ohno, who will be competing as part of the Built With Chocolate Milk Crew, knows there is a large difference between short track speed skating and endurance racing but has his mind tuned for success on the Big Island.
“The past eight months [of training] have been life-changing,” Ohno says. “There’s something internal that’s rewired as an athlete. No matter how bad I’m hurting, I just have to try and enjoy it. [The Ironman World Championship] is like any big professional sports game—if you can creep into the zone, beautiful things can happen.”
But the Ironman World Championship goes far beyond fostering an atmosphere appropriate for just able-bodied athletes. Enter Alex Zanardi. The Italian Formula One and CART race car driver lost both his legs—above the knees—following a horrific Sept. 2001 wreck in Germany. Zanardi almost died.
“It was literally three days after 9/11, so you can imagine what everyone had on their minds,” says Zanardi, whose heart stopped seven times after the crash and who survived, initially, on less than a liter of blood. “I was leading the race and the cars were coming at about 200mph. My legs were ripped off. I owe the [medical team] my life—that was an incredible group of doctors.”
Now, 13 years later, Zanardi plans to show the world that a disability doesn’t define personal ability, as he attempts to triumph over 140.6 miles of the worst atmospheric conditions known to mankind. Zanardi’s plenty alive.
“I do not have all the talents I used to have before my accident,” Zanardi says, “[but] I haven’t lost all my talents by losing my legs. I’m very excited about the things I can still do, rather than be miserable about the things I can’t. The Ironman is something I can technically [accomplish].”
Other notable competitors include the oldest woman to ever finish an Ironman race—84-year-old nun Sister Madonna Buder, NASA and European Space Agency astronauts Chris Cassidy and Luca Parmitano, and former NFL defensive tackle for the Green Bay Packers and Jacksonville Jaguars Don Davey.
“We prepare, we enjoy the preparation,” Zanardi says. “I know I’m going to be surprised by the heat, humidity and wind. But my strongest point is that my accident didn’t take my curiosity from me. … In my mind, I can do it.”
The Final Hour
There’s a special timeframe that takes place at the Ironman World Championship each year—its final 60 minutes. From 11 p.m.-12 a.m. HST, competitors who have been on the course since early that morning make a last-ditch effort at crossing Alii Drive’s finish line in order to receive the title of an Ironman. Many of them have stories—from physical disabilities, to cancer and beyond. Others are just having a rough race day and are physically destroyed and mentally battered. But none of them care. These athletes don’t allow their setbacks to get in the way of their desires, motivation and goals.
The last 3,600 seconds of the world championship are special. In fact, it’s extremely emotional, not only for the athletes but for the thousands of spectators who remain to cheer them on. As these athletes enter the finishing runway, just seconds away from completing the race, the crowd’s roars of support are deafening. Many of these brave athletes instantly break down in tears as they approach the finish—that’s if they’re even still able to walk.
But as soon as 12 a.m. hits, the Ironman World Championship is over. That’s it. All stats are complete, no matter how many inches of the course they may have left. This race waits for no one.
Even with time expired, there are still those who choose to go through the finish line, and the crowds will still cheer them on, as if seconds remain.
Kailua-Kona is an awesome place, which hosts a surreal event, creating some of the most pronounced life-changing opportunities, ever.
“I love coming back to the finish line before midnight,” Carfrae says. “As the day goes on, it becomes less about high performance and more about our fighting spirit. It's a celebration on life and our limitless potential.”
The Ironman World Championship proves one thing: even the wildest of dreams can turn into reality.
Picture this: A 2.4-mile swim, while being inadvertently kicked, punched, elbowed and slapped. A 112-mile bike ride with the Hawaiian heat gods pulling your body through, well, hell. And a 26.2-mile marathon with this left in the body's reserve tank—nothing. Simply put, this equals 140.6 miles of soul-challenging, gut-wrenching, adrenaline-driven insanity.
Now, imagine the emotion that accompanies crossing the finish line of the 2014 GoPro Ironman World Championship and being able to brag for the rest of your life. Electric.
“The feeling of winning it, you know, that's really hard to explain—it's a mixture of a lot of emotions,” 2013 Ironman world champion, Frederik Van Lierde of Belgium, tells Edge. “Happiness, of course, but then also relief, accomplishment, unbelief and satisfaction. I raced my own race and in the end I was smart and patient enough to bring it home.”
In what's arguably the world's most demanding single-day sporting event, the Ironman World Championship will give more than 2,000 of the planet's best athletes an opportunity to claim bodily supremacy in Kailua-Kona, Hawaii on Oct. 11.
The race, which must be completed in 17 hours, boasts some of the most ferocious head- and cross-winds in sports. Winds have been known to reach upwards of 45 mph, in conjunction with 95-degree temperatures, high humidity and mostly unavoidable, sweltering sun.
“In triathlon, this is the one race that counts,” says Van Lierde, who’s looking for another victory in this year’s world championship. “[It’s] legendary, so the pressure for the athletes is really high. The weather conditions are really hard—high temperatures and humidity, combined with strong winds that can change all the time. The bike and run course are not flat, at all. It's always slightly up or slightly down, but that wears everyone out by the end of the race. So, the key is to race to your own potential.”
The Ironman World Championship was inaugurated on Feb. 18, 1978, after combining Hawaii’s three toughest endurance races—the 2.4-mile Waikiki Roughwater Swim, 112-mile Around-O’ahu Bike Race and 26.2-mile Honolulu Marathon—and has grown from a initial competitor field of 15.
Now, each year, more than 110,000 professional and age-group athletes attempt to qualify either through worldwide Ironman (full-distance) or Ironman 70.3 (half-distance) races, by legacy or lottery.
This year’s race will feature competitors representing 49 states and 68 countries—the biggest athlete field ever at the world championship. Domestically, the largest number of entrants come from California (123), Hawaii (61), Colorado (58), Texas (48) and New York (43); Internationally, Australia (297), Germany (150), Canada (134), Great Britain (113) and France (88).
Australian native Mirinda Carfrae, who set a women’s course record last year—finishing in eight hours, 42 minutes and 15 seconds—will be defending her title this year in Kailua-Kona. She describes her record-shattering moment in the Hawaiian lava-filled spotlight as exhilarating.
“Words really don't do that moment justice,” says Carfrae, who’s married to Timothy O’Donnell—last year’s top U.S. finisher. “The years and years of preparation that go into that one day are grueling to say the least, but, honestly, it's all so worth it for that very moment. My goal every year is to be a better athlete than I was the year before. That's what keeps bringing me back. I don't believe that I have reached my potential over the Ironman distance yet.”
Right in the mix of the world’s elite is the U.S.’s most decorated Winter Olympian, eight-time short track speed skating medalist Apolo Ohno, who will now be competing on, well, a very, very long track.
"I’m super excited and nervous,” said Ohno, who conquered his first triathlon in June at Ironman 70.3 Boise. “I’m no stranger to incredible moments in athletics, but this is out of my comfort zone. For me, I have to learn to adapt and get myself into a Zen-like state. I don’t know how far my body will go—that’s the excitement. It’s a true test of internal strength, personal fortitude and mental tenacity.”
Ohno, who will be competing as part of the Built With Chocolate Milk Crew, knows there is a large difference between short track speed skating and endurance racing but has his mind tuned for success on the Big Island.
“The past eight months [of training] have been life-changing,” Ohno says. “There’s something internal that’s rewired as an athlete. No matter how bad I’m hurting, I just have to try and enjoy it. [The Ironman World Championship] is like any big professional sports game—if you can creep into the zone, beautiful things can happen.”
But the Ironman World Championship goes far beyond fostering an atmosphere appropriate for just able-bodied athletes. Enter Alex Zanardi. The Italian Formula One and CART race car driver lost both his legs—above the knees—following a horrific Sept. 2001 wreck in Germany. Zanardi almost died.
“It was literally three days after 9/11, so you can imagine what everyone had on their minds,” says Zanardi, whose heart stopped seven times after the crash and who survived, initially, on less than a liter of blood. “I was leading the race and the cars were coming at about 200mph. My legs were ripped off. I owe the [medical team] my life—that was an incredible group of doctors.”
Now, 13 years later, Zanardi plans to show the world that a disability doesn’t define personal ability, as he attempts to triumph over 140.6 miles of the worst atmospheric conditions known to mankind. Zanardi’s plenty alive.
“I do not have all the talents I used to have before my accident,” Zanardi says, “[but] I haven’t lost all my talents by losing my legs. I’m very excited about the things I can still do, rather than be miserable about the things I can’t. The Ironman is something I can technically [accomplish].”
Other notable competitors include the oldest woman to ever finish an Ironman race—84-year-old nun Sister Madonna Buder, NASA and European Space Agency astronauts Chris Cassidy and Luca Parmitano, and former NFL defensive tackle for the Green Bay Packers and Jacksonville Jaguars Don Davey.
“We prepare, we enjoy the preparation,” Zanardi says. “I know I’m going to be surprised by the heat, humidity and wind. But my strongest point is that my accident didn’t take my curiosity from me. … In my mind, I can do it.”
The Final Hour
There’s a special timeframe that takes place at the Ironman World Championship each year—its final 60 minutes. From 11 p.m.-12 a.m. HST, competitors who have been on the course since early that morning make a last-ditch effort at crossing Alii Drive’s finish line in order to receive the title of an Ironman. Many of them have stories—from physical disabilities, to cancer and beyond. Others are just having a rough race day and are physically destroyed and mentally battered. But none of them care. These athletes don’t allow their setbacks to get in the way of their desires, motivation and goals.
The last 3,600 seconds of the world championship are special. In fact, it’s extremely emotional, not only for the athletes but for the thousands of spectators who remain to cheer them on. As these athletes enter the finishing runway, just seconds away from completing the race, the crowd’s roars of support are deafening. Many of these brave athletes instantly break down in tears as they approach the finish—that’s if they’re even still able to walk.
But as soon as 12 a.m. hits, the Ironman World Championship is over. That’s it. All stats are complete, no matter how many inches of the course they may have left. This race waits for no one.
Even with time expired, there are still those who choose to go through the finish line, and the crowds will still cheer them on, as if seconds remain.
Kailua-Kona is an awesome place, which hosts a surreal event, creating some of the most pronounced life-changing opportunities, ever.
“I love coming back to the finish line before midnight,” Carfrae says. “As the day goes on, it becomes less about high performance and more about our fighting spirit. It's a celebration on life and our limitless potential.”
The Ironman World Championship proves one thing: even the wildest of dreams can turn into reality.
2014 Ironman World Championship history and course maps
http://www.newsday.com/news/health/2014-ironman-world-championship-history-and-course-maps-1.9488847
During the early morning of Oct. 11, there will be a certain energy that fills Kailua-Kona, Hawaii, that only one event can foster — the 2014 Ironman World Championship. Electricity will strike the atmosphere as 2,000-plus of the planet’s most elite, physically driven athletes will endure physical — and mental — torture in the hope of converting a dream into unforgettable reality. Some will achieve, others will fall short. The Big Island course can be mean and unforgiving.
With a 17-hour time cutoff, the 2.4-mile swim, 112-mile bike and 26.2-mile marathon — all done in succession — makes the Ironman World Championship possibly the most physically-demanding single-day athletic event on the planet.
About 80,000 athletes attempt to qualify for the world championship either through yearly worldwide full- or half-distance Ironman races, or by lottery or legacy. This year, the athletes will represent 49 states and 68 countries. Domestically, the largest number of athletes competing come from California (123), Hawaii (61), Colorado (58), Texas (48) and New York (43); Internationally, Australia (297), Germany (150), Canada (134), Great Britain (113) and France (88).
History of the race
Currently in its 36th
year, the Ironman World championship has grown from a small field of 15
competitors — 12 finishers — in 1978.
The race’s idea was originated by Honolulu’s Judy and John Collins, who suggested combining Hawaii’s three toughest endurance races — the 2.4-mile Waikiki Roughwater Swim, 112-mile Around-O’ahu Bike Race and 26.2-mile Honolulu Marathon.
On Feb. 18, 1978 the inaugural ‘Hawaiian Iron Man Triathlon’ was born-and-raced in Waikiki. In 1981, the Ironman was shifted to the lava-laden fields of the Kailua-Kona coast, where competitors are known to battle 45 mph crosswinds and 95-degree heat.
Maps and course descriptions are courtesy Ironman.com.
Swim
Without a doubt, the mass swim start is the most emotionally charged start in the sport, thanks to TV helicopters, enthusiastic spectators and the sun rising over Mt. Hualalai.
Currents can be a factor and water temperature in Kailua Bay is typically around 79 degrees.
For the first time ever, the age group athlete field will have two separate starts. The men’s age group race will begin at 6:50 a.m., with the women’s age group starting at 7 a.m. The professional men’s field will start at 6:25 a.m., with the professional women beginning at 6:30 a.m.
Bike
As cyclists make their way north along the Queen Ka'ahumanu Highway, from Kailua-Kona to the turnaround in Hawi, they can be exposed to intense trade winds that buffet much of the exposed western and northern coast of the Big Island.
The winds vary in intensity from steady to heavy blasts that can blow cyclists across the road. For this reason, disc wheels are not permitted. Winds may subside during the gradual climb to Hawi but pick up again as athletes make their way to Transition Two.
Run
After exiting Transition Two, runners will wind through town before taking on Ali’i Drive, where spectators will pack the roads. Athletes will then retrace their steps, climb up Palani Road to the Queen Ka'ahumanu Highway and make their way to the Natural Energy Laboratory Hawaii Authority (NELHA).
Unless cloud cover or nightfall spares them, high heat and humidity should be anticipated on the run course.
During the early morning of Oct. 11, there will be a certain energy that fills Kailua-Kona, Hawaii, that only one event can foster — the 2014 Ironman World Championship. Electricity will strike the atmosphere as 2,000-plus of the planet’s most elite, physically driven athletes will endure physical — and mental — torture in the hope of converting a dream into unforgettable reality. Some will achieve, others will fall short. The Big Island course can be mean and unforgiving.
With a 17-hour time cutoff, the 2.4-mile swim, 112-mile bike and 26.2-mile marathon — all done in succession — makes the Ironman World Championship possibly the most physically-demanding single-day athletic event on the planet.
About 80,000 athletes attempt to qualify for the world championship either through yearly worldwide full- or half-distance Ironman races, or by lottery or legacy. This year, the athletes will represent 49 states and 68 countries. Domestically, the largest number of athletes competing come from California (123), Hawaii (61), Colorado (58), Texas (48) and New York (43); Internationally, Australia (297), Germany (150), Canada (134), Great Britain (113) and France (88).
History of the race
The race’s idea was originated by Honolulu’s Judy and John Collins, who suggested combining Hawaii’s three toughest endurance races — the 2.4-mile Waikiki Roughwater Swim, 112-mile Around-O’ahu Bike Race and 26.2-mile Honolulu Marathon.
On Feb. 18, 1978 the inaugural ‘Hawaiian Iron Man Triathlon’ was born-and-raced in Waikiki. In 1981, the Ironman was shifted to the lava-laden fields of the Kailua-Kona coast, where competitors are known to battle 45 mph crosswinds and 95-degree heat.
Maps and course descriptions are courtesy Ironman.com.
Swim
Without a doubt, the mass swim start is the most emotionally charged start in the sport, thanks to TV helicopters, enthusiastic spectators and the sun rising over Mt. Hualalai.
Currents can be a factor and water temperature in Kailua Bay is typically around 79 degrees.
For the first time ever, the age group athlete field will have two separate starts. The men’s age group race will begin at 6:50 a.m., with the women’s age group starting at 7 a.m. The professional men’s field will start at 6:25 a.m., with the professional women beginning at 6:30 a.m.
Bike
As cyclists make their way north along the Queen Ka'ahumanu Highway, from Kailua-Kona to the turnaround in Hawi, they can be exposed to intense trade winds that buffet much of the exposed western and northern coast of the Big Island.
The winds vary in intensity from steady to heavy blasts that can blow cyclists across the road. For this reason, disc wheels are not permitted. Winds may subside during the gradual climb to Hawi but pick up again as athletes make their way to Transition Two.
Run
After exiting Transition Two, runners will wind through town before taking on Ali’i Drive, where spectators will pack the roads. Athletes will then retrace their steps, climb up Palani Road to the Queen Ka'ahumanu Highway and make their way to the Natural Energy Laboratory Hawaii Authority (NELHA).
Unless cloud cover or nightfall spares them, high heat and humidity should be anticipated on the run course.
Thursday, October 9, 2014
Bobby Nystrom, former New York Islander, runs first Ironman at age 61
http://www.newsday.com/news/health/bobby-nystrom-former-new-york-islander-runs-first-ironman-at-age-61-1.9484969
How does competing in a 140.6-mile Ironman compare with playing an intense game of professional hockey? “Mr. Islander” Bobby Nystrom knows.
“It’s totally different,” he said. “Hockey is a number of short bursts, and it’s a little more anaerobic as compared to the Ironman where you try to stay below your anaerobic level. The Ironman is a test of will and body, and is much harder than a single hockey game.”
The 61-year-old -- who played for the Islanders from 1972-86 and helped boost the team to four Stanley Cups -- completed his first full-distance Ironman on Sept. 20 in Maryland. He finished the course in 13 hours, 50 minutes and 36 seconds (swim 1:39:14; bike 6:39:35; run 5:05:24).
“I felt pretty good during the race but a little uneasy in the swimming portion -- it was pretty crowded and very difficult to get into a smooth rhythm,” Nystrom said. “I started to cramp a little bit at mile 18 on the marathon but was able to eat some broth, and I felt pretty good for the rest of the run. The biking was the easiest part, and the beauty of the course in Maryland made it that much better.”
As five Long Islanders set their sights on completing the 2014 GoPro Ironman World Championship in Kailua-Kona, Hawaii, on Saturday, Nystrom offered his words of encouragement to Liz Fernandez, 35, of Rockville Centre; Steven Gartenstein, 50, of Hewlett Harbor; Stefan Judex, 46, of Port Jefferson; Roberta Leventhal, 63, of East Hills; and Dominick Oliviero, 49, of Massapequa.
“I wish them the very best of luck and to do their very best,” said Nystrom, in reference to the Long Islanders’ quest to complete the world championship’s 2.4-mile swim, 112-mile bike and 26.2-mile marathon. “If they do, they should be totally satisfied.”
Note: Follow Newsday.com from Oct. 8-Oct. 12 for up-to-date coverage, including a live feed -- Saturday -- from the race in Hawaii. In addition, the 2014 Ironman World Championship can be viewed on www.ironman.com. NBC will air the event special on Saturday, November 15 at 1:30pm EST.
How does competing in a 140.6-mile Ironman compare with playing an intense game of professional hockey? “Mr. Islander” Bobby Nystrom knows.
“It’s totally different,” he said. “Hockey is a number of short bursts, and it’s a little more anaerobic as compared to the Ironman where you try to stay below your anaerobic level. The Ironman is a test of will and body, and is much harder than a single hockey game.”
The 61-year-old -- who played for the Islanders from 1972-86 and helped boost the team to four Stanley Cups -- completed his first full-distance Ironman on Sept. 20 in Maryland. He finished the course in 13 hours, 50 minutes and 36 seconds (swim 1:39:14; bike 6:39:35; run 5:05:24).
“I felt pretty good during the race but a little uneasy in the swimming portion -- it was pretty crowded and very difficult to get into a smooth rhythm,” Nystrom said. “I started to cramp a little bit at mile 18 on the marathon but was able to eat some broth, and I felt pretty good for the rest of the run. The biking was the easiest part, and the beauty of the course in Maryland made it that much better.”
As five Long Islanders set their sights on completing the 2014 GoPro Ironman World Championship in Kailua-Kona, Hawaii, on Saturday, Nystrom offered his words of encouragement to Liz Fernandez, 35, of Rockville Centre; Steven Gartenstein, 50, of Hewlett Harbor; Stefan Judex, 46, of Port Jefferson; Roberta Leventhal, 63, of East Hills; and Dominick Oliviero, 49, of Massapequa.
“I wish them the very best of luck and to do their very best,” said Nystrom, in reference to the Long Islanders’ quest to complete the world championship’s 2.4-mile swim, 112-mile bike and 26.2-mile marathon. “If they do, they should be totally satisfied.”
Note: Follow Newsday.com from Oct. 8-Oct. 12 for up-to-date coverage, including a live feed -- Saturday -- from the race in Hawaii. In addition, the 2014 Ironman World Championship can be viewed on www.ironman.com. NBC will air the event special on Saturday, November 15 at 1:30pm EST.
Former Ironman athlete talks mental, physical difficulties of race
http://www.newsday.com/news/health/former-ironman-athlete-talks-mental-physical-difficulties-of-race-1.9479954
Note: This is the second of a five-day 2014 GoPro Ironman World Championship series. Follow Newsday.com from Oct. 8-Oct. 12 for up-to-date coverage, including a live feed on Oct. 11 from the race in Hawaii.
Last year, Adam Quinn of Port Jefferson Station completed his first Ironman World Championship, in Kailua-Kona, Hawaii, finishing in 10:31:58, 951 overall and 31/48 in the male 18-24 age group. What makes the feat even more impressive is that it was Quinn’s first year competing in triathlons.
The former cross country and track athlete at Binghamton University qualified for the world championship after placing first in his age group — 99th overall — at Ironman Lake Placid in July 2013.
Leading up to this Saturday’s world championship, which consists of a 2.4-mile swim, followed by 112-mile bike and concluded with a 26.2-mile run, Quinn discussed his physical and mental experiences, and what it takes to become an Ironman.
What was your reaction after being a first-time qualifier and competitor in the 2013 Ironman World Championship?
“To make it to the world championship was a dream come true; it was such an awesome experience and definitely a highlight of my life. At the same time, it was also extremely humbling to race against the best athletes in the world and be surrounded by such fit people. Although being humbled only served to ignite my desire to get back there again and perform at an even higher level.”
Please describe your training leading up to the event:
“[For] my swim, I stuck to doing three workouts a week. For my run, I continued with my base volume but increased my long runs by about 15 minutes to help with my strength. The big change was to my biking routine. I continued training the same number of times a week but substantially increased my volume for base training rides and long rides.”
What was it like juggling your normal everyday life, combined with training for the world championship?
“This was the most challenging part of my training, as I’m sure it is with most triathletes. While I trained for the world championship, I was also working through my second year of medical school at Stony Brook University. Trying to juggle this with at least four hours of training a day was extremely difficult. When we didn’t have an exam coming up, I would often listen to lectures as I ran and watched videos/lectures on the trainer. I made it work as so many amateur athletes do in their lives.”
What sections of the course were the most difficult and in what sections did you excel?
“The mass start at Kona, where everyone is a strong athlete, was intimidating and difficult. On the bike, the rolling hills on the course were manageable and biking out with the wind at your back really built up my confidence ... coming back, however, the wind really picked up, the hills seemed larger and my legs were getting drained, all with a 26.2-mile run awaiting me upon my return. Being surrounded by nothing but black lava, as you run on a highway with no relief from the sun, was extremely difficult. At the energy lab, the out-and-back section at the halfway point had to be the worst part of the run. The heat, the hills, the sun and the fact that you have another 13.1 miles to go all combine to put a physical and mental drain on your body. Once you get back into town the cheering of the crowd and the thoughts of the finish line numb all the pain and make it all worth it.”
Are there any specific techniques that you used, either during the swim, bike or run, that helped keep your body in check and running smoothly?
“On the bike, I tried to assess my fluids and nutrition intake every few miles and just tried to keep giving my body what it needed. On the run, I tried to take either water or Gatorade every stop, and grabbed a gel or some fruit when I felt I needed it.”
Explain your recovery process post-race. Also, how long did it take for you to fully recover?
“I think in addition to giving your body a break by not working out, it’s also important to give your mind a rest. Becoming relaxed with the diet, not stressing over training and just taking a break from the sport for a week really helps. After the week off, I slowly worked back into training, being careful to listen to my body and not pushing it, and risking an injury. It probably took me at least two weeks to fully recover.”
All physical aspects of the race aside, please describe how you kept yourself in the race, mentally.
“This is a major issue for those competing in Ironman races — it’s a long race and mentality can wax and wane all day. Once you get to a bad place, mentally, your day can go downhill fast. Whenever I felt like things weren’t going well and I was losing my drive, I just focused on all the hard work and preparation I had to do to get to this point. Also, just saying things like, ‘You did it, you’re racing in Kona at the world championship — something that many try their whole life to do and you’re here; enjoy the experience and take it all in.’”
Did you suffer any ailments during the competition? If so, what did you do to overcome them?
“My only aliment during the race was a slight stomach issue after the swim, whether it was swallowing too much salt water or just the heat. My nutritional plan went out the window [on the bike] and instead of taking in a gel every 45-60 minutes, I simply stuck to Gatorade and salt tablets. Every once in a while, I would be able to choke down a gel or PowerBar. I focused on starting slower and being sure I properly rehydrated during every stop on the run. In a race as long as the Ironman, the most perfect plans can go out the window at any point — just be ready to improvise.”
Why do you believe the Ironman World Championship is referred to as the world's most difficult single-day sporting event?
“This is undoubtedly true. To be competing with the fittest people in the world, in such harsh conditions, really makes it the most difficult sporting event in the world. The crowded mass start in the ocean with several-foot swells, lava fields that you can’t quite seem to escape from, legendary winds heading back to Kona, glaring sun and extreme temperature conditions all coalesce to give the Ironman World Championship the reputation it deserves.”
Is there any advice you would like to offer this year's Long Island competitors?
“Enjoy the experience, walk around town, visit the vendors, partake in the ‘parade of nations’ and attend the pre-race dinner. I was able to meet athletes from all over the world, trade training ideas and talk about their journey to get to Kona. Not only is it a great experience, but these things will help keep your mind from ruining your race before you even start. During the race, all the hard work that it took to get to this point has paid off and the race is your reward, so enjoy it.”
Note: This is the second of a five-day 2014 GoPro Ironman World Championship series. Follow Newsday.com from Oct. 8-Oct. 12 for up-to-date coverage, including a live feed on Oct. 11 from the race in Hawaii.
Last year, Adam Quinn of Port Jefferson Station completed his first Ironman World Championship, in Kailua-Kona, Hawaii, finishing in 10:31:58, 951 overall and 31/48 in the male 18-24 age group. What makes the feat even more impressive is that it was Quinn’s first year competing in triathlons.
The former cross country and track athlete at Binghamton University qualified for the world championship after placing first in his age group — 99th overall — at Ironman Lake Placid in July 2013.
Leading up to this Saturday’s world championship, which consists of a 2.4-mile swim, followed by 112-mile bike and concluded with a 26.2-mile run, Quinn discussed his physical and mental experiences, and what it takes to become an Ironman.
What was your reaction after being a first-time qualifier and competitor in the 2013 Ironman World Championship?
“To make it to the world championship was a dream come true; it was such an awesome experience and definitely a highlight of my life. At the same time, it was also extremely humbling to race against the best athletes in the world and be surrounded by such fit people. Although being humbled only served to ignite my desire to get back there again and perform at an even higher level.”
Please describe your training leading up to the event:
“[For] my swim, I stuck to doing three workouts a week. For my run, I continued with my base volume but increased my long runs by about 15 minutes to help with my strength. The big change was to my biking routine. I continued training the same number of times a week but substantially increased my volume for base training rides and long rides.”
What was it like juggling your normal everyday life, combined with training for the world championship?
“This was the most challenging part of my training, as I’m sure it is with most triathletes. While I trained for the world championship, I was also working through my second year of medical school at Stony Brook University. Trying to juggle this with at least four hours of training a day was extremely difficult. When we didn’t have an exam coming up, I would often listen to lectures as I ran and watched videos/lectures on the trainer. I made it work as so many amateur athletes do in their lives.”
What sections of the course were the most difficult and in what sections did you excel?
“The mass start at Kona, where everyone is a strong athlete, was intimidating and difficult. On the bike, the rolling hills on the course were manageable and biking out with the wind at your back really built up my confidence ... coming back, however, the wind really picked up, the hills seemed larger and my legs were getting drained, all with a 26.2-mile run awaiting me upon my return. Being surrounded by nothing but black lava, as you run on a highway with no relief from the sun, was extremely difficult. At the energy lab, the out-and-back section at the halfway point had to be the worst part of the run. The heat, the hills, the sun and the fact that you have another 13.1 miles to go all combine to put a physical and mental drain on your body. Once you get back into town the cheering of the crowd and the thoughts of the finish line numb all the pain and make it all worth it.”
Are there any specific techniques that you used, either during the swim, bike or run, that helped keep your body in check and running smoothly?
“On the bike, I tried to assess my fluids and nutrition intake every few miles and just tried to keep giving my body what it needed. On the run, I tried to take either water or Gatorade every stop, and grabbed a gel or some fruit when I felt I needed it.”
Explain your recovery process post-race. Also, how long did it take for you to fully recover?
“I think in addition to giving your body a break by not working out, it’s also important to give your mind a rest. Becoming relaxed with the diet, not stressing over training and just taking a break from the sport for a week really helps. After the week off, I slowly worked back into training, being careful to listen to my body and not pushing it, and risking an injury. It probably took me at least two weeks to fully recover.”
All physical aspects of the race aside, please describe how you kept yourself in the race, mentally.
“This is a major issue for those competing in Ironman races — it’s a long race and mentality can wax and wane all day. Once you get to a bad place, mentally, your day can go downhill fast. Whenever I felt like things weren’t going well and I was losing my drive, I just focused on all the hard work and preparation I had to do to get to this point. Also, just saying things like, ‘You did it, you’re racing in Kona at the world championship — something that many try their whole life to do and you’re here; enjoy the experience and take it all in.’”
Did you suffer any ailments during the competition? If so, what did you do to overcome them?
“My only aliment during the race was a slight stomach issue after the swim, whether it was swallowing too much salt water or just the heat. My nutritional plan went out the window [on the bike] and instead of taking in a gel every 45-60 minutes, I simply stuck to Gatorade and salt tablets. Every once in a while, I would be able to choke down a gel or PowerBar. I focused on starting slower and being sure I properly rehydrated during every stop on the run. In a race as long as the Ironman, the most perfect plans can go out the window at any point — just be ready to improvise.”
Why do you believe the Ironman World Championship is referred to as the world's most difficult single-day sporting event?
“This is undoubtedly true. To be competing with the fittest people in the world, in such harsh conditions, really makes it the most difficult sporting event in the world. The crowded mass start in the ocean with several-foot swells, lava fields that you can’t quite seem to escape from, legendary winds heading back to Kona, glaring sun and extreme temperature conditions all coalesce to give the Ironman World Championship the reputation it deserves.”
Is there any advice you would like to offer this year's Long Island competitors?
“Enjoy the experience, walk around town, visit the vendors, partake in the ‘parade of nations’ and attend the pre-race dinner. I was able to meet athletes from all over the world, trade training ideas and talk about their journey to get to Kona. Not only is it a great experience, but these things will help keep your mind from ruining your race before you even start. During the race, all the hard work that it took to get to this point has paid off and the race is your reward, so enjoy it.”
Wednesday, October 8, 2014
Dominick Oliviero, fellow LIers prep for Ironman World Championship
http://www.newsday.com/news/health/dominick-oliviero-fellow-liers-prep-for-ironman-world-championship-1.9476054
Note: This is the first of a five-day 2014 GoPro Ironman World Championship series. Follow Newsday.com from Oct. 8 through Oct. 12 for up-to-date coverage, including a live feed on Oct. 11 from the race in Hawaii.
When Dominick Oliviero enters the crystal-clear waters of Kailua Bay for the start of the 2014 GoPro Ironman World Championship, in Kailua-Kona, Hawaii, there will be more on his mind than just completing what’s arguably the world’s toughest single-day sporting event. It will be difficult for Oliviero not to think back to three years ago.
In May 2011, Oliviero said, he was diagnosed with stage four nasopharyngeal cancer, nearly 10 years after his brother, Maurice, died from lymphoma.
Oliviero said he was treated at Manhattan’s Memorial Sloan Kettering Cancer Center where he underwent four rounds of chemotherapy, 33 rounds of radiation with chemotherapy, followed by an additional 20 rounds of radiation. He said his final chemo-radiation regimen was in January 2012.
Oliviero, 49, of Massapequa, who will be running his first world championship, credits his training regimen with helping his body fight the disease and endure the treatment.
“I had just run the Boston [Marathon] and was training for Ironman Lake Placid,” he said. “The chemo-radiation protocol was grueling. The doctors said that because of the physical and mental state I was in, I was able to endure the treatment, which led to a successful outcome.”
After the death of his brother, Oliviero said he received a pamphlet from Team in Training -- a fundraising arm of the Leukemia Lymphoma Society that trains athletes for charity -- and signed up for his first triathlon.
“I was hooked,” he said. “It led to 10 marathons -- including New York City and Boston -- five Ironman races and many endurance races. I believe that I am here today because of my brother.”
In order to prepare for the Ironman World Championship’s 2.4-mile swim, 112-mile bike and 26.2-mile marathon -- all done in succession, with a 17-hour time cutoff -- Oliviero has been pushing his body to the extreme. His weekly training consists of three runs (one long, one tempo, one easy), two to three days swimming (pool and open water), three days biking (one interval, one long, one easy) and one to two days of strength training. “I have been training since June,” he said.
Oliviero will be joined on the Big Island of Hawaii by Long Islanders Steven Gartenstein, 50, of Hewlett Harbor; Stefan Judex, 46, of Port Jefferson; Liz Fernandez, 35, of Rockville Centre; and Roberta Leventhal, 63, of East Hills. Also qualified for the world championship is Karen Dayan, who lives in Lake Placid and Delray Beach, Florida., but is coached by Long Island Tri Coach.
“I was always a runner, then I got into biking and swimming, and doing triathlons was a natural progression,” said Gartenstein, who credits his racing motivation to his son who was diagnosed with severe autism. “Going to Kona to compete in an Ironman has been a dream of mine since before I ever got into triathlon.”
Fernandez said she’s been training since January and has logged more than 600 hours, averaging 15-17 hours per week.
“I’ve grown to embrace tapers and days off,” she said. “Since qualifying for the world championship, it has been about properly recovering and maintaining my fitness. My coach and I monitor my stress scores and performance charts, so I stay fresh, maintained and don’t become overtrained, and burned out.”
Leventhal took a bit of a different approach to her training, opting to train alone. Even though it’s lonely, she says, “it’s easier to stick with a training plan,” such as run pacing and intervals.
Judex, who has been competing in triathlons for more than 30 years and participated in more than 100 races, qualified for this year’s world championship.
“I had not planned on doing another Ironman until age 50,” said Judex, who also has family living on the Big Island. “I would rather spend more time with the kids as they are growing up. [But] I somewhat accidentally qualified for Kona this year. My family convinced me we should go.”
Each year, the Ironman World Championship combines 2,000-plus of the world’s most elite professional and amateur triathletes in 140.6 miles of brutal currents, hills, crosswinds and heat. In what could be the most difficult single-day sporting event on the planet, the Ironman World Championship requires competitors to qualify through yearly worldwide full- or half-distance Ironman races, or by lottery or legacy.
“My goal is to enjoy every minute of the Ironman World Championship,” Oliviero said. “I’ve been watching the telecast of the race since the early 1980s, so to actually be there and racing in it will be a dream come true.”
In addition to Brian T. Dessart’s live Twitter updates on Newsday.com, the 2014 Ironman World Championship can be viewed on www.ironman.com. NBC will air the event special on Saturday, Nov. 15, at 1:30 p.m.
Note: This is the first of a five-day 2014 GoPro Ironman World Championship series. Follow Newsday.com from Oct. 8 through Oct. 12 for up-to-date coverage, including a live feed on Oct. 11 from the race in Hawaii.
When Dominick Oliviero enters the crystal-clear waters of Kailua Bay for the start of the 2014 GoPro Ironman World Championship, in Kailua-Kona, Hawaii, there will be more on his mind than just completing what’s arguably the world’s toughest single-day sporting event. It will be difficult for Oliviero not to think back to three years ago.
In May 2011, Oliviero said, he was diagnosed with stage four nasopharyngeal cancer, nearly 10 years after his brother, Maurice, died from lymphoma.
Oliviero said he was treated at Manhattan’s Memorial Sloan Kettering Cancer Center where he underwent four rounds of chemotherapy, 33 rounds of radiation with chemotherapy, followed by an additional 20 rounds of radiation. He said his final chemo-radiation regimen was in January 2012.
Oliviero, 49, of Massapequa, who will be running his first world championship, credits his training regimen with helping his body fight the disease and endure the treatment.
“I had just run the Boston [Marathon] and was training for Ironman Lake Placid,” he said. “The chemo-radiation protocol was grueling. The doctors said that because of the physical and mental state I was in, I was able to endure the treatment, which led to a successful outcome.”
After the death of his brother, Oliviero said he received a pamphlet from Team in Training -- a fundraising arm of the Leukemia Lymphoma Society that trains athletes for charity -- and signed up for his first triathlon.
“I was hooked,” he said. “It led to 10 marathons -- including New York City and Boston -- five Ironman races and many endurance races. I believe that I am here today because of my brother.”
In order to prepare for the Ironman World Championship’s 2.4-mile swim, 112-mile bike and 26.2-mile marathon -- all done in succession, with a 17-hour time cutoff -- Oliviero has been pushing his body to the extreme. His weekly training consists of three runs (one long, one tempo, one easy), two to three days swimming (pool and open water), three days biking (one interval, one long, one easy) and one to two days of strength training. “I have been training since June,” he said.
Oliviero will be joined on the Big Island of Hawaii by Long Islanders Steven Gartenstein, 50, of Hewlett Harbor; Stefan Judex, 46, of Port Jefferson; Liz Fernandez, 35, of Rockville Centre; and Roberta Leventhal, 63, of East Hills. Also qualified for the world championship is Karen Dayan, who lives in Lake Placid and Delray Beach, Florida., but is coached by Long Island Tri Coach.
“I was always a runner, then I got into biking and swimming, and doing triathlons was a natural progression,” said Gartenstein, who credits his racing motivation to his son who was diagnosed with severe autism. “Going to Kona to compete in an Ironman has been a dream of mine since before I ever got into triathlon.”
Fernandez said she’s been training since January and has logged more than 600 hours, averaging 15-17 hours per week.
“I’ve grown to embrace tapers and days off,” she said. “Since qualifying for the world championship, it has been about properly recovering and maintaining my fitness. My coach and I monitor my stress scores and performance charts, so I stay fresh, maintained and don’t become overtrained, and burned out.”
Leventhal took a bit of a different approach to her training, opting to train alone. Even though it’s lonely, she says, “it’s easier to stick with a training plan,” such as run pacing and intervals.
Judex, who has been competing in triathlons for more than 30 years and participated in more than 100 races, qualified for this year’s world championship.
“I had not planned on doing another Ironman until age 50,” said Judex, who also has family living on the Big Island. “I would rather spend more time with the kids as they are growing up. [But] I somewhat accidentally qualified for Kona this year. My family convinced me we should go.”
Each year, the Ironman World Championship combines 2,000-plus of the world’s most elite professional and amateur triathletes in 140.6 miles of brutal currents, hills, crosswinds and heat. In what could be the most difficult single-day sporting event on the planet, the Ironman World Championship requires competitors to qualify through yearly worldwide full- or half-distance Ironman races, or by lottery or legacy.
“My goal is to enjoy every minute of the Ironman World Championship,” Oliviero said. “I’ve been watching the telecast of the race since the early 1980s, so to actually be there and racing in it will be a dream come true.”
In addition to Brian T. Dessart’s live Twitter updates on Newsday.com, the 2014 Ironman World Championship can be viewed on www.ironman.com. NBC will air the event special on Saturday, Nov. 15, at 1:30 p.m.
Monday, October 6, 2014
Rising artist Luke James talks fitness, health
http://www.newsday.com/news/health/the-daily-apple-1.4760551/rising-artist-luke-james-talks-fitness-health-1.9394908
As a teenager, R&B artist Luke James remembers finding self-motivation in the music video by the singer D’Angelo. But it wasn’t just the soulful crooner’s music that inspired him -- it was his equally famous physique.
“That was everything,” said James, now 30. “I said OK, time to do some pushups.”
Over the years, James has dedicated himself to his music career -- he’s a Grammy-nominated artist who toured with Beyoncé on both the American and European legs of her Mrs. Carter World Tour -- and also his fitness regimen. James has been People magazine’s Sexy Man of the Week and appeared in GQ and Vibe.
His routine focuses on a mix of two ‘cs’ -- cardio and core -- two areas of exercise some may find unpleasurable. But not James.
“My idea is not to be big,” he said. “I just want to be really lean and shredded as I possibly can get -- a lot of cardio, light weight and a lot of my own weight to build up my endurance.”
James, who worked with Justin Timberlake‘s trainer, Jason Bonner, in his early 20s, uses skateboarding as a major cardio and core workout, including as his main transportation around Manhattan and to get from his Harlem home to where he works out at Chelsea Piers -- 111 blocks.
“There’s a lot of uphill kicks,” he said. “It’s great for the legs, calves and core -- all that jazz.”
His skateboarding adventure usually follows an intense workout, consisting of:
- Warm-up run of 10 laps up-and-down one of the piers
- Four sets of 25 fast-paced jumping jacks to begin the breakdown of his core (all of his exercises follow a strict four-set count)
- 20 weighted “Mayweather situps” -- a regular situp develops into an explosive full-body stand
- Crab walks with a manual resistance belt
- Freestanding squats with a 40-pound weight vest, including 20 repetitions with the vest and 20 with a sandbag, each incorporating an explosive jump at standing phase of each movement
James, who released his new single, Options, featuring Rick Ross, this summer, also implements kettlebells into his squats and for upper body movements, and rounds out his workout with fast-paced jumping jacks and a boxing session gelled with kickboxing.
When he’s on the road, James doesn’t allow his conditioning to falter. He said he uses whatever space he can, puts a timer on 30 seconds for each exercise and performs workouts consisting of squats, squat kicks, squat jumps and a pushup variation -- close-hand, wide-hand and incline pushups.
“If you’re truly serious about your physique and health, in totality, I think you need to pull out all stops,” James said. “You need to really just hone in on that warrior within. If you really want change, no one else is going to make that for you. It’s all mental, at first. Once you overcome that mental part, your body can do anything.”
As a teenager, R&B artist Luke James remembers finding self-motivation in the music video by the singer D’Angelo. But it wasn’t just the soulful crooner’s music that inspired him -- it was his equally famous physique.
“That was everything,” said James, now 30. “I said OK, time to do some pushups.”
Over the years, James has dedicated himself to his music career -- he’s a Grammy-nominated artist who toured with Beyoncé on both the American and European legs of her Mrs. Carter World Tour -- and also his fitness regimen. James has been People magazine’s Sexy Man of the Week and appeared in GQ and Vibe.
His routine focuses on a mix of two ‘cs’ -- cardio and core -- two areas of exercise some may find unpleasurable. But not James.
“My idea is not to be big,” he said. “I just want to be really lean and shredded as I possibly can get -- a lot of cardio, light weight and a lot of my own weight to build up my endurance.”
James, who worked with Justin Timberlake‘s trainer, Jason Bonner, in his early 20s, uses skateboarding as a major cardio and core workout, including as his main transportation around Manhattan and to get from his Harlem home to where he works out at Chelsea Piers -- 111 blocks.
“There’s a lot of uphill kicks,” he said. “It’s great for the legs, calves and core -- all that jazz.”
His skateboarding adventure usually follows an intense workout, consisting of:
- Warm-up run of 10 laps up-and-down one of the piers
- Four sets of 25 fast-paced jumping jacks to begin the breakdown of his core (all of his exercises follow a strict four-set count)
- 20 weighted “Mayweather situps” -- a regular situp develops into an explosive full-body stand
- Crab walks with a manual resistance belt
- Freestanding squats with a 40-pound weight vest, including 20 repetitions with the vest and 20 with a sandbag, each incorporating an explosive jump at standing phase of each movement
James, who released his new single, Options, featuring Rick Ross, this summer, also implements kettlebells into his squats and for upper body movements, and rounds out his workout with fast-paced jumping jacks and a boxing session gelled with kickboxing.
When he’s on the road, James doesn’t allow his conditioning to falter. He said he uses whatever space he can, puts a timer on 30 seconds for each exercise and performs workouts consisting of squats, squat kicks, squat jumps and a pushup variation -- close-hand, wide-hand and incline pushups.
“If you’re truly serious about your physique and health, in totality, I think you need to pull out all stops,” James said. “You need to really just hone in on that warrior within. If you really want change, no one else is going to make that for you. It’s all mental, at first. Once you overcome that mental part, your body can do anything.”
Tuesday, August 12, 2014
Teen sensations The Vamps talk being fitness role models
http://www.newsday.com/news/health/teen-sensations-the-vamps-talk-being-fitness-role-models-1.8805851
When their first U.S. single “Somebody to You” featuring Demi Lovato slammed one million YouTube views in 24 hours last month, British teen music sensations The Vamps were ecstatic.
“We [had just] gotten back from Australia -- we were so tired and jet-lagged, we had no idea what was going to happen,” guitarist James McVey said of the group who has 2.2 million Facebook likes, 4 million combined Twitter followers and amassed more than 85 million views on their YouTube/VEVO channel. “I remember waking up and seeing a million views, and being like ‘whoa.’”
But there’s an extra spark that brings The Vamps -- McVey, 20, drummer Tristan Evans, 19, bassist Connor Ball, 18, and singer Bradley Simpson, 18 -- together. The four, who were joined together by social media in 2012 and signed with New York-based Island Records last year, share a passion for health and fitness. It’s a common interest they hope will motivate and provide a positive influence for their large youth following.
“I think it’s very important to keep fit and exercise, especially when younger,” Simpson said. “Make it enjoyable for yourself.”
Evans, who used fitness as a way of channeling an abundance of energy, agrees: “I think it’s important for health to be fit from a young age -- you will be able to achieve more,” he explained. “[I’ve seen] a change in look and tone. You feel better about yourself.”
And Ball added that since he has been going to the gym he’s noticed a real improvement in his health and well-being. “I used to get pains in my back and neck, but they have subsided since I’ve started going to the gym,” he said.
Other members of the group say it was McVey who inspired them to focus on fitness.
“We have all been into sports since a young age,” Simpson said. “It started really with James getting us into health and fitness in a big way. I’ve known James for three years and to see his progression over that time is very motivating. It regiments you and your dedication towards it.”
Simpson also credits his father for getting him involved in an active lifestyle at a young age. “My dad is a golf pro and has always been heavily involved in sport,” he said. “He got me into golf and football from an early age.”
For exercise, Simpson said he enjoys running and football and dislikes suicide situps. But In the gym, he also realizes the importance of cardio workouts for his trade.
“It helps me onstage,” Simpson said. “I try and do a bit of cardio each time, even if it’s a 10-minute run. … Other than that, I train a different muscle group each day.”
McVey enjoys working out his chest and back -- especially doing weighted dips -- but his least favorite is legs. Evans focuses on rowing and boxing, which provides upper body strength for drumming, while Ball likes using everyday gym machines to hit all his muscle groups.
“For me, the gym is fundamental -- it’s where I get my own head space,” McVey said. “I’m generally happier in myself. I’m stronger and in better shape. You need to be fit for all the running around onstage, too.”
The Vamps -- who performed on Father’s Day at MTV’s 2014 Artist to Watch concert at Manhattan’s Highline Ballroom, will be live on "Today," July 24, and debut their first U.S. EP on Aug. 5/ They realize the importance that a solid strength and conditioning program has on staying away from negative, unhealthy influences.
“Being in the gym with the other guys and all wanting to work hard is a very positive feeling,“ Simpson said. “It is paramount to maintain well-being while on the road, and staying away from [the] negative things.”
“When you have such a busy schedule,” he continued, “it gives you a good constant throughout busy times.”
When their first U.S. single “Somebody to You” featuring Demi Lovato slammed one million YouTube views in 24 hours last month, British teen music sensations The Vamps were ecstatic.
“We [had just] gotten back from Australia -- we were so tired and jet-lagged, we had no idea what was going to happen,” guitarist James McVey said of the group who has 2.2 million Facebook likes, 4 million combined Twitter followers and amassed more than 85 million views on their YouTube/VEVO channel. “I remember waking up and seeing a million views, and being like ‘whoa.’”
But there’s an extra spark that brings The Vamps -- McVey, 20, drummer Tristan Evans, 19, bassist Connor Ball, 18, and singer Bradley Simpson, 18 -- together. The four, who were joined together by social media in 2012 and signed with New York-based Island Records last year, share a passion for health and fitness. It’s a common interest they hope will motivate and provide a positive influence for their large youth following.
“I think it’s very important to keep fit and exercise, especially when younger,” Simpson said. “Make it enjoyable for yourself.”
Evans, who used fitness as a way of channeling an abundance of energy, agrees: “I think it’s important for health to be fit from a young age -- you will be able to achieve more,” he explained. “[I’ve seen] a change in look and tone. You feel better about yourself.”
And Ball added that since he has been going to the gym he’s noticed a real improvement in his health and well-being. “I used to get pains in my back and neck, but they have subsided since I’ve started going to the gym,” he said.
Other members of the group say it was McVey who inspired them to focus on fitness.
“We have all been into sports since a young age,” Simpson said. “It started really with James getting us into health and fitness in a big way. I’ve known James for three years and to see his progression over that time is very motivating. It regiments you and your dedication towards it.”
Simpson also credits his father for getting him involved in an active lifestyle at a young age. “My dad is a golf pro and has always been heavily involved in sport,” he said. “He got me into golf and football from an early age.”
For exercise, Simpson said he enjoys running and football and dislikes suicide situps. But In the gym, he also realizes the importance of cardio workouts for his trade.
“It helps me onstage,” Simpson said. “I try and do a bit of cardio each time, even if it’s a 10-minute run. … Other than that, I train a different muscle group each day.”
McVey enjoys working out his chest and back -- especially doing weighted dips -- but his least favorite is legs. Evans focuses on rowing and boxing, which provides upper body strength for drumming, while Ball likes using everyday gym machines to hit all his muscle groups.
“For me, the gym is fundamental -- it’s where I get my own head space,” McVey said. “I’m generally happier in myself. I’m stronger and in better shape. You need to be fit for all the running around onstage, too.”
The Vamps -- who performed on Father’s Day at MTV’s 2014 Artist to Watch concert at Manhattan’s Highline Ballroom, will be live on "Today," July 24, and debut their first U.S. EP on Aug. 5/ They realize the importance that a solid strength and conditioning program has on staying away from negative, unhealthy influences.
“Being in the gym with the other guys and all wanting to work hard is a very positive feeling,“ Simpson said. “It is paramount to maintain well-being while on the road, and staying away from [the] negative things.”
“When you have such a busy schedule,” he continued, “it gives you a good constant throughout busy times.”
Friday, June 6, 2014
Tips for exercising in the heat this summer
http://www.newsday.com/news/health/the-daily-apple-1.4760551/tips-for-exercising-in-the-heat-this-summer-1.8357653
While the Long Island summer months tend to breed an eagerness to exercise outdoors, people should also be aware of the potential for a heat-related emergency.
Even though our bodies contain a natural cooling mechanism -- perspiration -- it can still overheat and lead to heat stroke, a potentially deadly condition.
Heat Stroke, the point when organs begin to fail and shut down, is normally the final act within the sequence of heat-related illnesses, such as heat rash, heat cramps and heat exhaustion, said Robert Bristol, assistant athletic trainer at St. Joseph’s College in Patchogue.
“It is important to recognize these signs when they appear and immediately stop activity,” he said.
Bristol said a person suffering from a heat-related illness should immediately be moved to a cooler area, hydrated, and subjected to “active cooling” with cold-water immersion, ice packs or cold towels.
“This active cooling will reverse the negative effects on your internal organs, cardiovascular and neurological systems,” he said.
There are several ways a summer exerciser can help prevent heat-related ailments, such as avoiding strenuous outdoor exercise during the hottest times of the day -- 11 a.m. to 4 p.m. -- wearing loose and light-colored clothing, applying sunscreen with a minimum SPF of 15 and drinking at least 2-4 glasses of water per hour during extreme heat, according to the New York State Department of Health.
Thirst can be a sign of dehydration; so don’t wait until you’re thirsty to drink. A great gauge for measuring your hydration level is by noting your urine color -- generally, the lighter the urine, the better hydrated you are. But keep in mind, supplemental vitamins may alter the color.
“We lose water quickly during the summer,” said biochemist and certified nutritionist Dr. Yu-Shiaw Chen, of Long Island Nutrition. “It is important to replenish your water and fluid intake as you go through your hot days. [When] you’re dehydrated, you also lose water soluble vitamins and minerals, so replenish them while you can.”
Bristol agrees: “Dehydration is a main contributor to the onset of heat illness, which not only will be detrimental to your fitness goals, but also life threatening.”
The state department of health offers the following tips to help identify heat illnesses:
Heat Rash: Skin irritation that looks like a red cluster of pimples or small blisters. Keep the affected area dry, and have the person use talcum powder to increase comfort.
Heat Cramps: Loss of water and salt from sweating causes cramping. Signals are abdominal and leg muscle pain. Relief can be found by applying firm pressure on cramping muscles or gentle massages.
Heat Exhaustion: Heat exhaustion most often occurs when people exercise too heavily in warm, humid places where body fluids are lost. Signals include cool, moist, pale or flushed skin; heavy sweating; headache; nausea or vomiting; dizziness and exhaustion.
Heat Stroke: Heat stroke can be life threatening. Body temperature can rise and cause brain damage; death may result if the individual is not cooled quickly. Signals include hot, red and dry skin; changes in consciousness; rapid, weak pulse and shallow breathing.
While the Long Island summer months tend to breed an eagerness to exercise outdoors, people should also be aware of the potential for a heat-related emergency.
Even though our bodies contain a natural cooling mechanism -- perspiration -- it can still overheat and lead to heat stroke, a potentially deadly condition.
Heat Stroke, the point when organs begin to fail and shut down, is normally the final act within the sequence of heat-related illnesses, such as heat rash, heat cramps and heat exhaustion, said Robert Bristol, assistant athletic trainer at St. Joseph’s College in Patchogue.
“It is important to recognize these signs when they appear and immediately stop activity,” he said.
Bristol said a person suffering from a heat-related illness should immediately be moved to a cooler area, hydrated, and subjected to “active cooling” with cold-water immersion, ice packs or cold towels.
“This active cooling will reverse the negative effects on your internal organs, cardiovascular and neurological systems,” he said.
There are several ways a summer exerciser can help prevent heat-related ailments, such as avoiding strenuous outdoor exercise during the hottest times of the day -- 11 a.m. to 4 p.m. -- wearing loose and light-colored clothing, applying sunscreen with a minimum SPF of 15 and drinking at least 2-4 glasses of water per hour during extreme heat, according to the New York State Department of Health.
Thirst can be a sign of dehydration; so don’t wait until you’re thirsty to drink. A great gauge for measuring your hydration level is by noting your urine color -- generally, the lighter the urine, the better hydrated you are. But keep in mind, supplemental vitamins may alter the color.
“We lose water quickly during the summer,” said biochemist and certified nutritionist Dr. Yu-Shiaw Chen, of Long Island Nutrition. “It is important to replenish your water and fluid intake as you go through your hot days. [When] you’re dehydrated, you also lose water soluble vitamins and minerals, so replenish them while you can.”
Bristol agrees: “Dehydration is a main contributor to the onset of heat illness, which not only will be detrimental to your fitness goals, but also life threatening.”
The state department of health offers the following tips to help identify heat illnesses:
Heat Rash: Skin irritation that looks like a red cluster of pimples or small blisters. Keep the affected area dry, and have the person use talcum powder to increase comfort.
Heat Cramps: Loss of water and salt from sweating causes cramping. Signals are abdominal and leg muscle pain. Relief can be found by applying firm pressure on cramping muscles or gentle massages.
Heat Exhaustion: Heat exhaustion most often occurs when people exercise too heavily in warm, humid places where body fluids are lost. Signals include cool, moist, pale or flushed skin; heavy sweating; headache; nausea or vomiting; dizziness and exhaustion.
Heat Stroke: Heat stroke can be life threatening. Body temperature can rise and cause brain damage; death may result if the individual is not cooled quickly. Signals include hot, red and dry skin; changes in consciousness; rapid, weak pulse and shallow breathing.
Saturday, May 31, 2014
Mental health: Help for depression
May is Mental Health Month.
I’ve always been a strong believer that mental health must precede physical health. In fact, the two fit closely together like a sneaker on a marathon runner‘s foot. In order for someone to be physically fit, a state of mental well-being is an essential first step.
But depression is a horrible, horrible disease -- one that too often leads to a tragic ending for those suffering its awful wrath.
Depression contributes to 38,000 suicides per year -- one death every 14 minutes. It’s also higher than the death rate from homicide, second leading cause of death for college students, third for ages 15-24 and fourth for ages 24-65, according to Dr. Dwight L. Evans, Chairman of the Department of Psychiatry at the University of Pennsylvania, who spoke during the Seventh Annual Hope for Depression Luncheon Seminar.
Yes, this is a true problem. It’s real. And it’s not funny.
I was invited to attend the Manhattan-based luncheon as a guest of Huntington-raised and nationally-recognized American photographer Patrick McMullan, who‘s one of the event‘s co-chairs.
The mission of the New York-based Hope for Depression Research Foundation is to fund cutting-edge depression research to find the origins, medical diagnosis, new treatments, and prevention of depression and its related mood and other emotional disorders.
During the seminar, Dr. Evans added, “Depression isn’t just a disorder of the brain, it’s a disorder of the body.”
He couldn’t be more correct.
Depression can cause symptoms, such as insomnia, appetite loss, weight change, fatigue, aggression, workaholism, substance abuse and reckless behavior, according to the seminar.
What freaks me out the most about this disease is personal -- my potential inability to recognize that someone I know is battling depression … until it’s too late and they end up taking their own life.
I’ve seen it happen to people around me -- two special individuals who have suddenly committed suicide due to depression. That’s two too many. Trust me, it leaves you speechless, even if you’re not extremely close with the victim.
But I’ve recently had the opportunity to step forward -- an attempt to make a positive impact on the depression pandemic.
Someone who is close to me, was -- and is -- suffering rounds of depression, secondary to an addiction to heroin and attempts to withdraw. The drug is an evil epidemic on Long Island, has extremely addictive properties and can wreck havoc on the mind -- and body -- during attempts at becoming clean.
But he came to me for help. To mentally keep him in the healthy game. We talk every day, sometimes many times each day. But that’s fine with me, because, in a way, sometimes I feel lost in his situation. I’ve never been through this with someone before, and I don’t know what he’s truly experiencing -- besides what he tells me.
During a combo of recent conversations, I said to him, “I’m not going to force you to do anything. [Wanting help] has to come from you. I can only encourage you. … Keep being strong, pal, you‘re making me proud.”
His responses: “I know bro, I’m just so messed up right now, so depressed. … Getting a little better everyday. I am trying my best, thank you, guy. Love you.” Anyone who has been in a similar position -- trying to assist someone in need of help -- can attest that “thank you” and “love you” are powerful, powerful words.
No matter how much knowledge I think I may possess, it’s not nearly enough. I’m blessed that I have great resources feeding me the best practices that I need to give forward to him. But in the end, all I can do is stand by his side, provide the shoulder he may need to rest his head upon and try to get him the best help available.
When I told him I was going to write this piece, the type of information I was going to include, while making sure to keep him anonymous, his response was perfect. “Brian, that just made me cry,” he said. “Bro, it’s beautiful.”
Help for depression is readily available but sometimes difficult for the person suffering to seek out. Hesitation may be due to embarrassment, denial or fear. But in reality, there’s no shame in finding or asking for help -- it may be the strongest and bravest move ever made.
Fortunately, I can never claim that I know what it’s like to personally wrestle with such a debilitating ailment, but I hope that if someone I love is becoming mentally mangled from such a horrible condition, that I’ll be keen enough to recognize it and help point them down the path of healing.
Please, if there’s one thing that can be taken from this column and Mental Health Month, don’t ever be afraid to reach out a helping hand if someone you know may be showing signs of a depression downfall. Ultimately, if this column can help just one person, it’s done its job.
If broken bones can be set and healed, so can broken minds.
Here are two useful resources for mental health assistance on Long Island:
Nassau County -- http://www.nassaucountyny.gov/agencies/mentalhealth/mh/mh-menu.html
Suffolk County -- http://www.suffolkcountyny.gov/departments/healthservices/mentalhygiene.aspx
I’ve always been a strong believer that mental health must precede physical health. In fact, the two fit closely together like a sneaker on a marathon runner‘s foot. In order for someone to be physically fit, a state of mental well-being is an essential first step.
But depression is a horrible, horrible disease -- one that too often leads to a tragic ending for those suffering its awful wrath.
Depression contributes to 38,000 suicides per year -- one death every 14 minutes. It’s also higher than the death rate from homicide, second leading cause of death for college students, third for ages 15-24 and fourth for ages 24-65, according to Dr. Dwight L. Evans, Chairman of the Department of Psychiatry at the University of Pennsylvania, who spoke during the Seventh Annual Hope for Depression Luncheon Seminar.
Yes, this is a true problem. It’s real. And it’s not funny.
I was invited to attend the Manhattan-based luncheon as a guest of Huntington-raised and nationally-recognized American photographer Patrick McMullan, who‘s one of the event‘s co-chairs.
The mission of the New York-based Hope for Depression Research Foundation is to fund cutting-edge depression research to find the origins, medical diagnosis, new treatments, and prevention of depression and its related mood and other emotional disorders.
During the seminar, Dr. Evans added, “Depression isn’t just a disorder of the brain, it’s a disorder of the body.”
He couldn’t be more correct.
Depression can cause symptoms, such as insomnia, appetite loss, weight change, fatigue, aggression, workaholism, substance abuse and reckless behavior, according to the seminar.
What freaks me out the most about this disease is personal -- my potential inability to recognize that someone I know is battling depression … until it’s too late and they end up taking their own life.
I’ve seen it happen to people around me -- two special individuals who have suddenly committed suicide due to depression. That’s two too many. Trust me, it leaves you speechless, even if you’re not extremely close with the victim.
But I’ve recently had the opportunity to step forward -- an attempt to make a positive impact on the depression pandemic.
Someone who is close to me, was -- and is -- suffering rounds of depression, secondary to an addiction to heroin and attempts to withdraw. The drug is an evil epidemic on Long Island, has extremely addictive properties and can wreck havoc on the mind -- and body -- during attempts at becoming clean.
But he came to me for help. To mentally keep him in the healthy game. We talk every day, sometimes many times each day. But that’s fine with me, because, in a way, sometimes I feel lost in his situation. I’ve never been through this with someone before, and I don’t know what he’s truly experiencing -- besides what he tells me.
During a combo of recent conversations, I said to him, “I’m not going to force you to do anything. [Wanting help] has to come from you. I can only encourage you. … Keep being strong, pal, you‘re making me proud.”
His responses: “I know bro, I’m just so messed up right now, so depressed. … Getting a little better everyday. I am trying my best, thank you, guy. Love you.” Anyone who has been in a similar position -- trying to assist someone in need of help -- can attest that “thank you” and “love you” are powerful, powerful words.
No matter how much knowledge I think I may possess, it’s not nearly enough. I’m blessed that I have great resources feeding me the best practices that I need to give forward to him. But in the end, all I can do is stand by his side, provide the shoulder he may need to rest his head upon and try to get him the best help available.
When I told him I was going to write this piece, the type of information I was going to include, while making sure to keep him anonymous, his response was perfect. “Brian, that just made me cry,” he said. “Bro, it’s beautiful.”
Help for depression is readily available but sometimes difficult for the person suffering to seek out. Hesitation may be due to embarrassment, denial or fear. But in reality, there’s no shame in finding or asking for help -- it may be the strongest and bravest move ever made.
Fortunately, I can never claim that I know what it’s like to personally wrestle with such a debilitating ailment, but I hope that if someone I love is becoming mentally mangled from such a horrible condition, that I’ll be keen enough to recognize it and help point them down the path of healing.
Please, if there’s one thing that can be taken from this column and Mental Health Month, don’t ever be afraid to reach out a helping hand if someone you know may be showing signs of a depression downfall. Ultimately, if this column can help just one person, it’s done its job.
If broken bones can be set and healed, so can broken minds.
Here are two useful resources for mental health assistance on Long Island:
Nassau County -- http://www.nassaucountyny.gov/agencies/mentalhealth/mh/mh-menu.html
Suffolk County -- http://www.suffolkcountyny.gov/departments/healthservices/mentalhygiene.aspx
Sunday, April 27, 2014
LIer Jen Selter, social media sensation, lands in Vanity Fair, talks fitness
http://www.newsday.com/news/health/the-daily-apple-1.4760551/lier-jen-selter-social-media-sensation-lands-in-vanity-fair-talks-fitness-1.7698865
There’s more behind social media fitness sensation Jennifer Selter than just a carefully sculpted figure.
For Selter, 20, of Roslyn, who will be appearing in this month’s edition of Vanity Fair, the grueling daily workout routine -- and hundreds of selfies it’s produced -- is all about positively influencing the lives of others.
“My passion in life is inspiring others,” said Selter, who has risen to a certain amount of fame through the workout photos and videos she posts to social media. As of publication, Selter had 3.1 million followers on Instagram, 962,000 likes on Facebook and 478,200 followers on Twitter. She also recently signed a marketing contact with The Legacy Agency Inc.
Selter said the combination of two of her favorite pastimes -- social media and fitness -- turned out to be a powerful tool.
“Every day I get fan mail from people who tell me I’ve helped to push them to limits they never thought they would reach,” she said. “That’s how I know this business is for me.”
Selter said appearing in the April issue of Vanity Fair was an honor.
“Being a part of Vanity Fair is a privilege and an honor,” she said. “As girls, we read fashion magazines for advice and inspiration, and I can only hope people look at me the way I look at the features in fashion magazines. It was also very humbling because so many great people have been featured in Vanity Fair, and I definitely don’t consider myself up there with Scarlett Johansson."
In the article, writer Alex Beggs also focused on Selter’s ability to inspire others.
“When fans recognize her #seltering -- posing for her iPhone with a leg raised and buttocks in full focus -- on park benches and subway stairways, they tell her she’s inspired them to go to the gym that day,” she wrote.
Selter first took an interest in fitness when she was a senior at Roslyn High School and secured a job working at the front desk of her local gym. While juggling what she described as long, frustrating hours, Selter began to convert her aggravations into positive energy.
“I learned to channel that negative energy into working out and making myself better,” she said. “I saw amazing results, my body began to transform.”
She said after she started posting pictures online, her Internet popularity grew gradually. She was about a year in when she started to notice other people taking an interest.
“When I started posting pictures of myself, I was looking for motivation,” she said. “I never thought that I would be the motivation, but suddenly people were looking up to me. I didn’t plan to promote myself on social media, it really just happened.”
Selter works out at her NYC home’s private gym, which she said she prefers because it eliminates interruptions.
“I can focus on my routine,” she said. “Once I’m finished working out, I’m here for all my followers and always down to take a picture.”
When training, Selter directs her focus on exercises involving her core (abs), glutes and cardio. Selter’s also a big proponent of squats -- which her fans already know. Her strongly-developed glutes are the focus of many of her selfies.
“Squats are a girl’s best friend,” she said. “[They] work your core, your glutes and they keep your legs toned. They especially strengthen the muscles around our knees. My overall fitness goals are to look tone and lean, so I‘m not trying to build muscle or gain weight.”
The photos have helped spawn a #belfie trend on social media (when someone posts pictures of their own backside), as well as #seltering.
“I was never one to use many hashtags but I needed a unique way of branding myself and something to call my unusual pictures, like climbing up walls and stuff,” Selter said.
“It felt right since we live in a world almost defined by hashtags.”
Even though she receives fitness tips from professionals and friends, Selter creates her own fitness regimen.
“I like working out and doing my own thing,” she said. “I know what’s best for my body, and no one can cater a workout to my body except for me. Knowing your body is one of the most important things when you’re trying to better it.”
Though much of her life focused on her gym routine, Selter said strength-training is only part of the package.
“It’s 20 percent in the gym and 80 percent in the kitchen,” she said. “You can’t outrun a bad diet. I eat as clean as I can. I try to avoid refined sugars and flours, and I incorporate a lot of lean protein, like grilled chicken. I also eat throughout the day to keep my metabolism up.”
Selter emphasized two key factors to those looking to shape up: Consistency and hard work.
“Results do not happen overnight,” she said. “Be patient and never give up. Always remember to push yourself. You'll be surprised at what your body can achieve once you've set your mind into it.”
There’s more behind social media fitness sensation Jennifer Selter than just a carefully sculpted figure.
For Selter, 20, of Roslyn, who will be appearing in this month’s edition of Vanity Fair, the grueling daily workout routine -- and hundreds of selfies it’s produced -- is all about positively influencing the lives of others.
“My passion in life is inspiring others,” said Selter, who has risen to a certain amount of fame through the workout photos and videos she posts to social media. As of publication, Selter had 3.1 million followers on Instagram, 962,000 likes on Facebook and 478,200 followers on Twitter. She also recently signed a marketing contact with The Legacy Agency Inc.
Selter said the combination of two of her favorite pastimes -- social media and fitness -- turned out to be a powerful tool.
“Every day I get fan mail from people who tell me I’ve helped to push them to limits they never thought they would reach,” she said. “That’s how I know this business is for me.”
Selter said appearing in the April issue of Vanity Fair was an honor.
“Being a part of Vanity Fair is a privilege and an honor,” she said. “As girls, we read fashion magazines for advice and inspiration, and I can only hope people look at me the way I look at the features in fashion magazines. It was also very humbling because so many great people have been featured in Vanity Fair, and I definitely don’t consider myself up there with Scarlett Johansson."
In the article, writer Alex Beggs also focused on Selter’s ability to inspire others.
“When fans recognize her #seltering -- posing for her iPhone with a leg raised and buttocks in full focus -- on park benches and subway stairways, they tell her she’s inspired them to go to the gym that day,” she wrote.
Selter first took an interest in fitness when she was a senior at Roslyn High School and secured a job working at the front desk of her local gym. While juggling what she described as long, frustrating hours, Selter began to convert her aggravations into positive energy.
“I learned to channel that negative energy into working out and making myself better,” she said. “I saw amazing results, my body began to transform.”
She said after she started posting pictures online, her Internet popularity grew gradually. She was about a year in when she started to notice other people taking an interest.
“When I started posting pictures of myself, I was looking for motivation,” she said. “I never thought that I would be the motivation, but suddenly people were looking up to me. I didn’t plan to promote myself on social media, it really just happened.”
Selter works out at her NYC home’s private gym, which she said she prefers because it eliminates interruptions.
“I can focus on my routine,” she said. “Once I’m finished working out, I’m here for all my followers and always down to take a picture.”
When training, Selter directs her focus on exercises involving her core (abs), glutes and cardio. Selter’s also a big proponent of squats -- which her fans already know. Her strongly-developed glutes are the focus of many of her selfies.
“Squats are a girl’s best friend,” she said. “[They] work your core, your glutes and they keep your legs toned. They especially strengthen the muscles around our knees. My overall fitness goals are to look tone and lean, so I‘m not trying to build muscle or gain weight.”
The photos have helped spawn a #belfie trend on social media (when someone posts pictures of their own backside), as well as #seltering.
“I was never one to use many hashtags but I needed a unique way of branding myself and something to call my unusual pictures, like climbing up walls and stuff,” Selter said.
“It felt right since we live in a world almost defined by hashtags.”
Even though she receives fitness tips from professionals and friends, Selter creates her own fitness regimen.
“I like working out and doing my own thing,” she said. “I know what’s best for my body, and no one can cater a workout to my body except for me. Knowing your body is one of the most important things when you’re trying to better it.”
Though much of her life focused on her gym routine, Selter said strength-training is only part of the package.
“It’s 20 percent in the gym and 80 percent in the kitchen,” she said. “You can’t outrun a bad diet. I eat as clean as I can. I try to avoid refined sugars and flours, and I incorporate a lot of lean protein, like grilled chicken. I also eat throughout the day to keep my metabolism up.”
Selter emphasized two key factors to those looking to shape up: Consistency and hard work.
“Results do not happen overnight,” she said. “Be patient and never give up. Always remember to push yourself. You'll be surprised at what your body can achieve once you've set your mind into it.”
Long Island Olympians talk training, fitness and nutrition
http://www.newsday.com/news/health/the-daily-apple-1.4760551/long-island-olympians-talk-training-fitness-and-nutrition-1.7698773
Sixteen years ago, a vision became clear for Long Island Olympian Matthew Mortensen -- if he was going to succeed in the luge, strength and conditioning was going to become an essential part of his life.
Mortensen, a Huntington Station resident and a sergeant in the United States Army National Guard, entered the U.S. Luge's development program in 1998 -- a preparatory program designed to train young athletes for the luge -- where he learned the proper way to lift weights and exercise, focusing heavily on lifting form and injury prevention. This was Mortensen's first introduction to the weight room.
“Once you become part of the development program, the staff gets you on a workout program as soon as possible to start to train you as a luge athlete,” said Mortensen, 28, of Huntington Station. “There is no heavy lifting going on because you do not want to stunt someone’s growth, but you are made into a very knowledgeable lifter.”
Mortensen is also a member of the Army’s World Class Athlete Program, which provides the support and assistance soldier-athletes need to be successful at both their athletic and military careers.
He was one of three Long Islanders -- along with Aidan Kelly, 19, of West Islip and John Daly, 28, of Smithtown -- competing in the 2014 Winter Olympics in Sochi, Russia.
In May 2013, Mortensen began an intense training regimen for Sochi, including specific movements such as the bench press, weighted pullups, triceps extensions, Olympic lifts and medicine ball workouts -- all of which are protocol to luge athletes, who focus on upper-body strength. During the first month, Mortensen focused on high-volume -- 3x10 or 4x10 set/rep design -- in order to build a base for the rest of the program.
“The following months after that, the set/reps start to go down to maximize strength and speed output,” said Mortensen, who graduated high school from St. Dominic in Oyster Bay, in 2004. “In this sport you need to not only be strong, you need to be fast.”
Nutrition is also an important part of the regimen, especially during the summer months, said Mortensen, who lives in Lake Placid for about five months of the year but spends the rest of his time on Long Island when not traveling for competitions and training. He said he eats a lot of dark greens, such as spinach; proteins, including tuna, salmon and chicken; and enough carbohydrates to keep him energized.
“During the summer, I try to eat as clean as possible,” he said. “Nutrition during the season doesn’t go out the window, per say, but it becomes a lot harder to eat a certain type of food -- certain foods may be unavailable in certain countries. You are kind of at the mercy of what you’re served.”
Kelly, who started lifting weights at age 14, said he knew he would have to train hard in the weight room to improve his start.
“Because luge is an upper body sport where we pull off two handles to start, most of our lifts include upper back, lower back, tricep- and bicep-pull movements,” said Kelly, who attended West Islip High School before transferring to the National Sports Academy in Lake Placid. “Luge athletes are notorious for having strong backs.”
After a single year of training, Kelly was able to do a pullup with an additional 45 pounds added to his body weight. Now, four years later, the 195-pound Kelly can perform a pullup with an extra 135 pounds.
Kelly competed in this year’s Olympics after recovering from a luge crash in 2011, during the Adirondack Ice Breaker competition in Lake Placid. The crash left him with a compression fracture of his T6 vertebrae and serious concussion.
Kelly said he was out of commission for a month and a half, and that he limited exercises for his upper body during rehabilitation. “I couldn’t put any weight above my shoulders,” he said. “So I ended up doing whatever exercises I could do without pain.”
Kelly said that while a cardio base is important for long-term lifting sessions, it’s not a key focus of his current training.
“We are training to be good at one thing -- pulling off handles as fast as we possibly can,” he said. “We train to be as strong as possible for less than five seconds of work, so being able to run a mile or so is more or less irrelevant.”
For Daly, a skeleton athlete since 2001, meeting with United States Olympic Committee strength and conditioning coordinator, Jason Hartman, was the push he needed to increase his strength.
“I was always serious about the sprinting side of the sport, but what was lacking was my strength,” he said. “[Jason] fine-tuned my speed and made me a lot stronger. A huge part of my training is listening to my body.”
Daly said his strength routine doesn’t involve adding more weight to his exercises, but rather decreasing the weight and focusing on explosive movements. He also places a large emphasis on nutrition to maintain his body weight.
“For me, nutrition has always been a big deal because I would lose too much weight throughout the season,” he said. “So, I try to eat at all the wrong times, basically all the time -- a peanut butter and jelly sandwich right before I head to sleep.”
Looking ahead from Sochi, Mortensen continues to maintain a positive outlook on the importance of fitness and returning to the Olympics.
“I constantly think about making the Olympic team -- as in the future team -- to motivate me in the gym,” he said. “I need to know at the end of the day that if I weren’t to make the team, it wouldn’t have been because of a lack of effort in the weight room.”
Sixteen years ago, a vision became clear for Long Island Olympian Matthew Mortensen -- if he was going to succeed in the luge, strength and conditioning was going to become an essential part of his life.
Mortensen, a Huntington Station resident and a sergeant in the United States Army National Guard, entered the U.S. Luge's development program in 1998 -- a preparatory program designed to train young athletes for the luge -- where he learned the proper way to lift weights and exercise, focusing heavily on lifting form and injury prevention. This was Mortensen's first introduction to the weight room.
“Once you become part of the development program, the staff gets you on a workout program as soon as possible to start to train you as a luge athlete,” said Mortensen, 28, of Huntington Station. “There is no heavy lifting going on because you do not want to stunt someone’s growth, but you are made into a very knowledgeable lifter.”
Mortensen is also a member of the Army’s World Class Athlete Program, which provides the support and assistance soldier-athletes need to be successful at both their athletic and military careers.
He was one of three Long Islanders -- along with Aidan Kelly, 19, of West Islip and John Daly, 28, of Smithtown -- competing in the 2014 Winter Olympics in Sochi, Russia.
In May 2013, Mortensen began an intense training regimen for Sochi, including specific movements such as the bench press, weighted pullups, triceps extensions, Olympic lifts and medicine ball workouts -- all of which are protocol to luge athletes, who focus on upper-body strength. During the first month, Mortensen focused on high-volume -- 3x10 or 4x10 set/rep design -- in order to build a base for the rest of the program.
“The following months after that, the set/reps start to go down to maximize strength and speed output,” said Mortensen, who graduated high school from St. Dominic in Oyster Bay, in 2004. “In this sport you need to not only be strong, you need to be fast.”
Nutrition is also an important part of the regimen, especially during the summer months, said Mortensen, who lives in Lake Placid for about five months of the year but spends the rest of his time on Long Island when not traveling for competitions and training. He said he eats a lot of dark greens, such as spinach; proteins, including tuna, salmon and chicken; and enough carbohydrates to keep him energized.
“During the summer, I try to eat as clean as possible,” he said. “Nutrition during the season doesn’t go out the window, per say, but it becomes a lot harder to eat a certain type of food -- certain foods may be unavailable in certain countries. You are kind of at the mercy of what you’re served.”
Kelly, who started lifting weights at age 14, said he knew he would have to train hard in the weight room to improve his start.
“Because luge is an upper body sport where we pull off two handles to start, most of our lifts include upper back, lower back, tricep- and bicep-pull movements,” said Kelly, who attended West Islip High School before transferring to the National Sports Academy in Lake Placid. “Luge athletes are notorious for having strong backs.”
After a single year of training, Kelly was able to do a pullup with an additional 45 pounds added to his body weight. Now, four years later, the 195-pound Kelly can perform a pullup with an extra 135 pounds.
Kelly competed in this year’s Olympics after recovering from a luge crash in 2011, during the Adirondack Ice Breaker competition in Lake Placid. The crash left him with a compression fracture of his T6 vertebrae and serious concussion.
Kelly said he was out of commission for a month and a half, and that he limited exercises for his upper body during rehabilitation. “I couldn’t put any weight above my shoulders,” he said. “So I ended up doing whatever exercises I could do without pain.”
Kelly said that while a cardio base is important for long-term lifting sessions, it’s not a key focus of his current training.
“We are training to be good at one thing -- pulling off handles as fast as we possibly can,” he said. “We train to be as strong as possible for less than five seconds of work, so being able to run a mile or so is more or less irrelevant.”
For Daly, a skeleton athlete since 2001, meeting with United States Olympic Committee strength and conditioning coordinator, Jason Hartman, was the push he needed to increase his strength.
“I was always serious about the sprinting side of the sport, but what was lacking was my strength,” he said. “[Jason] fine-tuned my speed and made me a lot stronger. A huge part of my training is listening to my body.”
Daly said his strength routine doesn’t involve adding more weight to his exercises, but rather decreasing the weight and focusing on explosive movements. He also places a large emphasis on nutrition to maintain his body weight.
“For me, nutrition has always been a big deal because I would lose too much weight throughout the season,” he said. “So, I try to eat at all the wrong times, basically all the time -- a peanut butter and jelly sandwich right before I head to sleep.”
Looking ahead from Sochi, Mortensen continues to maintain a positive outlook on the importance of fitness and returning to the Olympics.
“I constantly think about making the Olympic team -- as in the future team -- to motivate me in the gym,” he said. “I need to know at the end of the day that if I weren’t to make the team, it wouldn’t have been because of a lack of effort in the weight room.”
Friday, April 11, 2014
Ashanti talks health, fitness as new album 'Braveheart' is released
http://www.newsday.com/news/health/the-daily-apple-1.4760551/ashanti-talks-health-fitness-as-new-album-braveheart-is-released-1.7571183
When Grammy Award-winning recording artist and Glen Cove native Ashanti Douglas’s 2003 album debuted at No. 1 on the Billboard 200, it launched her into the limelight. And just like that, Ashanti became part of the celebrity world where health and fitness are not just well meaning goals, but an essential part of the lifestyle.
To get ready for the beach scenes that dominated the music videos for her second album, Ashanti hired trainer Steven “Pit” Codrington of Queens, who introduced her to the foundation of the fitness principals she still follows today.
“Going into my first album, I was 19 or 20 and my metabolism was amazing,” said Ashanti, now 33, who released her newest album, Braveheart, on March 4.
She said Codrington guided her through a strenuous boxing-based regimen, which they referred to as E-Box. The letter "E" signified the shape made by the workout stations Ashanti would follow. The program’s core movements like jump roping and crunches are still tools she uses today.
“It was hard body training with boxing, medicine balls and weights,” Ashanti said. “We did a lot of heavy jump roping, leg presses and squats … lots of cardio, crunches and pushups. All the reps we did three times.”
Ashanti said the E-Box program was so powerful that she was “doing around 1,000 crunches a day.”
Over the years, Ashanti, who was named as one of Billboard‘s Top Females of the Decade from 2000-10, said the spotlight has continued to motivate her to stay in shape.
“Television puts 10 pounds on you,” she said. “If you weigh 125 pounds, on TV you weigh 135 pounds. If I see myself and I don’t like it, that motivates me.”
Even though she said she doesn’t follow a “strict diet,” Ashanti eliminated red meat, pork and fried foods -- and she does count calories.
“It’s not about what’s filling, it’s about what calories you eat,” she said. “I will not eat fast food, at all. I will starve before I eat fast food. It’s crucial and essential to eat healthy. For me, personally, it starts with what you put into your body.”
For the past two months, Ashanti’s been experimenting with a diet of green juices and healthy salads, created by the juice-cleanse brand Organic Avenue, and while on the road, she focuses on basic principles of healthy eating.
“When people are ordering pizza and pasta, I have to stay strong,” she said. “I try not to eat late. When you’re on the road sometimes it’s 2 or 3 in the morning before you get back. If I know I’m going to eat late, I try to make it a salad or turkey [sandwich] without the bread.”
A track and field star at Glen Cove High School, Ashanti said a healthy lifestyle was always the norm for her growing up, which is something she hopes to pass on to her own family.
“When I have a family and kids, all things considered, I want to have a lot of knowledge and [transfer] that knowledge into my choices [for them],” she said, who will host her new album’s release party tonight at Manhattan’s B.B. King Blues Club & Grill.
And apparently, even celebrities idolize celebrities: “I like who I am. But people like Halle Berry, J.Lo, Tina Turner, Cher -- they look amazing,” Ashanti said. “I hope I’m able to maintain that.”
When Grammy Award-winning recording artist and Glen Cove native Ashanti Douglas’s 2003 album debuted at No. 1 on the Billboard 200, it launched her into the limelight. And just like that, Ashanti became part of the celebrity world where health and fitness are not just well meaning goals, but an essential part of the lifestyle.
To get ready for the beach scenes that dominated the music videos for her second album, Ashanti hired trainer Steven “Pit” Codrington of Queens, who introduced her to the foundation of the fitness principals she still follows today.
“Going into my first album, I was 19 or 20 and my metabolism was amazing,” said Ashanti, now 33, who released her newest album, Braveheart, on March 4.
She said Codrington guided her through a strenuous boxing-based regimen, which they referred to as E-Box. The letter "E" signified the shape made by the workout stations Ashanti would follow. The program’s core movements like jump roping and crunches are still tools she uses today.
“It was hard body training with boxing, medicine balls and weights,” Ashanti said. “We did a lot of heavy jump roping, leg presses and squats … lots of cardio, crunches and pushups. All the reps we did three times.”
Ashanti said the E-Box program was so powerful that she was “doing around 1,000 crunches a day.”
Over the years, Ashanti, who was named as one of Billboard‘s Top Females of the Decade from 2000-10, said the spotlight has continued to motivate her to stay in shape.
“Television puts 10 pounds on you,” she said. “If you weigh 125 pounds, on TV you weigh 135 pounds. If I see myself and I don’t like it, that motivates me.”
Even though she said she doesn’t follow a “strict diet,” Ashanti eliminated red meat, pork and fried foods -- and she does count calories.
“It’s not about what’s filling, it’s about what calories you eat,” she said. “I will not eat fast food, at all. I will starve before I eat fast food. It’s crucial and essential to eat healthy. For me, personally, it starts with what you put into your body.”
For the past two months, Ashanti’s been experimenting with a diet of green juices and healthy salads, created by the juice-cleanse brand Organic Avenue, and while on the road, she focuses on basic principles of healthy eating.
“When people are ordering pizza and pasta, I have to stay strong,” she said. “I try not to eat late. When you’re on the road sometimes it’s 2 or 3 in the morning before you get back. If I know I’m going to eat late, I try to make it a salad or turkey [sandwich] without the bread.”
A track and field star at Glen Cove High School, Ashanti said a healthy lifestyle was always the norm for her growing up, which is something she hopes to pass on to her own family.
“When I have a family and kids, all things considered, I want to have a lot of knowledge and [transfer] that knowledge into my choices [for them],” she said, who will host her new album’s release party tonight at Manhattan’s B.B. King Blues Club & Grill.
And apparently, even celebrities idolize celebrities: “I like who I am. But people like Halle Berry, J.Lo, Tina Turner, Cher -- they look amazing,” Ashanti said. “I hope I’m able to maintain that.”
Tuesday, March 11, 2014
Timeflies band members talk balancing health and fitness with music career
http://www.newsday.com/news/health/the-daily-apple-1.4760551/timeflies-band-members-talk-balancing-health-and-fitness-with-music-career-1.7280606
Cal Shapiro and Rob Resnick bonded over a love of music when they met in college. The duo went on to start their band Timeflies, which performed at Lollapalooza in 2013, and now finds that another common interest adds to their success.
Shapiro, 25, and Resnick, 24, both rank health and fitness as a priority and push each other to achieve their goals despite busy schedules.
Shapiro, a native of Westchester, and Resnick, who was raised in Montclair, N.J, live in Manhattan where they focus on their music career -- in 2012, they created their own label, which is linked to The Island Def Jam Music Group -- and physical well being.
Among rehearsals and tour dates, the two stay fit with regular gym workouts, experiments in P90X and what they call “perfect push up contests.”
Shapiro said that while on tour, they wake up at noon to get in a training session before 5 p.m. sound check, focusing on exercises consisting of low weight and high reps, and interval running . . . but taking it easy with legs. "We are getting a good leg workout on stage," he said.
Resnick added that while on tour is also when his training excels: “I work out more on tour," he said. "We don’t eat a lot of sugar [or drink soda]. And I never eat dessert.”
The duo gave an inside look into what it takes for them to carryout a healthy lifestyle:
Please take us though your typical day at the gym:
Resnick: “I usually do a two-day rotation -- [Day 1]: back and biceps (including curls and rows), and some shoulders or abs; [Day 2]: chest (press/flys) and triceps, and the shoulders and abs I didn’t do. Legs are optional.”
Shapiro: “Interval sprints, lift, cardio, legs (lunges/jump squats) and lift. Just crush!”
When did you start to develop an interest in health and fitness?
Resnick: “In high school I realized that going to the gym was a lot of fun.”
Shapiro: “At about 21 is when I started to take notice. I wanted to really think about what I was eating and try to get the most out of myself. My mom was a huge fitness person.”
After time, it’s normal to reach some type of staleness when performing a fitness regimen. What techniques do you use to switch things up?
Resnick: “Because we’re always in different gyms, it’s easier to be forced into new workouts. We are always excited to hit a muscle from a new angle -- looking for new things to try. The Internet and our friends are good resources.”
What are your favorite/least favorite exercises?
Shapiro: “My favorites are shoulders, chest, back and biceps. I like lifting and listing to pump-up music -- a lot of hip-hop. But straight cardio -- like running on a treadmill forever -- is just unbearable.”
Any advice that you would like to offer to those looking to start a healthy lifestyle?
Resnick: “Sit less, eat better. We really focus on what we put in our bodies. If your nutrition is good, you’ll want to do more and fitness will find you. And it’ll keep your pH right!”
Do you feel that following a fitness regimen helps your signing performance?
Shapiro: “I do. Moving around as much as we do requires us to be in good cardio shape. Having to sing while being out of breath is nearly impossible, so understanding your heart rate and how that affects your performance is crucial. Also, when you look good, you feel good.”
How do you manage to balance your fitness, in conjunction with your music schedule?
Resnick: “On the road or in the studio, we try to keep small workout breaks in mind and push each other to be involved. Loud music makes you want to do pushups.”
Cal Shapiro and Rob Resnick bonded over a love of music when they met in college. The duo went on to start their band Timeflies, which performed at Lollapalooza in 2013, and now finds that another common interest adds to their success.
Shapiro, 25, and Resnick, 24, both rank health and fitness as a priority and push each other to achieve their goals despite busy schedules.
Shapiro, a native of Westchester, and Resnick, who was raised in Montclair, N.J, live in Manhattan where they focus on their music career -- in 2012, they created their own label, which is linked to The Island Def Jam Music Group -- and physical well being.
Among rehearsals and tour dates, the two stay fit with regular gym workouts, experiments in P90X and what they call “perfect push up contests.”
Shapiro said that while on tour, they wake up at noon to get in a training session before 5 p.m. sound check, focusing on exercises consisting of low weight and high reps, and interval running . . . but taking it easy with legs. "We are getting a good leg workout on stage," he said.
Resnick added that while on tour is also when his training excels: “I work out more on tour," he said. "We don’t eat a lot of sugar [or drink soda]. And I never eat dessert.”
The duo gave an inside look into what it takes for them to carryout a healthy lifestyle:
Please take us though your typical day at the gym:
Resnick: “I usually do a two-day rotation -- [Day 1]: back and biceps (including curls and rows), and some shoulders or abs; [Day 2]: chest (press/flys) and triceps, and the shoulders and abs I didn’t do. Legs are optional.”
Shapiro: “Interval sprints, lift, cardio, legs (lunges/jump squats) and lift. Just crush!”
When did you start to develop an interest in health and fitness?
Resnick: “In high school I realized that going to the gym was a lot of fun.”
Shapiro: “At about 21 is when I started to take notice. I wanted to really think about what I was eating and try to get the most out of myself. My mom was a huge fitness person.”
After time, it’s normal to reach some type of staleness when performing a fitness regimen. What techniques do you use to switch things up?
Resnick: “Because we’re always in different gyms, it’s easier to be forced into new workouts. We are always excited to hit a muscle from a new angle -- looking for new things to try. The Internet and our friends are good resources.”
What are your favorite/least favorite exercises?
Shapiro: “My favorites are shoulders, chest, back and biceps. I like lifting and listing to pump-up music -- a lot of hip-hop. But straight cardio -- like running on a treadmill forever -- is just unbearable.”
Any advice that you would like to offer to those looking to start a healthy lifestyle?
Resnick: “Sit less, eat better. We really focus on what we put in our bodies. If your nutrition is good, you’ll want to do more and fitness will find you. And it’ll keep your pH right!”
Do you feel that following a fitness regimen helps your signing performance?
Shapiro: “I do. Moving around as much as we do requires us to be in good cardio shape. Having to sing while being out of breath is nearly impossible, so understanding your heart rate and how that affects your performance is crucial. Also, when you look good, you feel good.”
How do you manage to balance your fitness, in conjunction with your music schedule?
Resnick: “On the road or in the studio, we try to keep small workout breaks in mind and push each other to be involved. Loud music makes you want to do pushups.”
Wednesday, February 19, 2014
Ski patroller offers slope safety tips
http://www.newsday.com/news/health/the-daily-apple-1.4760551/ski-patroller-offers-slope-safety-tips-1.7105306
With snow seemingly always coming down and Presidents Week upon us, it's a popular time for local families to hit the slopes. But before you click into your ski boots, it's important to remember the potential dangers associated with skiing and snowboarding.
Over the past 10 years, an average of 45 serious injuries, such as paralysis and head trauma, have occurred among skiers and snowboarders each year, with 51 during 2011-2012 season, according to the National Ski Areas Association.
Deaths are reported nearly as often — 41 on average each year, with 54 reported during the 2011-2012 season, the association reports.
Robert Bristol, of East Rockaway, a ski patroller at Windham Mountain and assistant athletic trainer at St. Joseph’s College in Patchogue, offers the following advice to help keep skiers and snowboarders safe.
Proper nutrition: Skiing and snowboarding are rigorous, full-body workouts, so it’s important to stay fueled and hydrated, or you’ll risk exhaustion. Have a hearty breakfast. Carry a granola or candy bar for a midday snack. Likewise, drink plenty of water or your favorite sports drink.
Proper clothing: Thin technical gear will benefit you more than bulky layers of cotton sweatshirts. Good gloves are also very important. On really cold days, it’s important to keep all skin covered, and monitor yourself — and your skiing partners — for frostbite.
Proper equipment: Skiing/snowboarding equipment continually progresses with technology and advances in safety. The 210 cm straight skis of yesteryear and rear entry boots should be shelved. Equipment should match ability and preference, so discuss both with your local ski shop. Also, make sure to have your bindings checked before every season — the proper DIN setting is crucial to ensure they will release, when needed, to avoid injury.
Wear a helmet: The NSAA reported that 61 percent of skiers and boarders wore a helmet in the 2010-2011 season. This number continues to increase annually as helmet technology improves. They have become lighter, more comfortable and provide additional warmth.
While helmets save lives, it’s not an invisibility cloak. At speeds more than 15 mph a helmet offers considerably less protection.
Wear sun protection: The sun reflects off the snow and is stronger than you think, even on cloudy days.
Take a lesson: Most injuries happen when skiers travel onto trails that are above their ability level. Learn to ski and snowboard smoothly, in control — and within your skill level. Like anything, you'll improve the most when you receive some guidance from a qualified instructor.
It’s also important to keep mindful of signs on the mountain and to obtain a trail map. If you are visiting a mountain for the first time and are unsure of a trail’s difficulty, speak with ski patrol to get a first-hand description of which trails may be suitable for you.
Know the code: Skiing and snowboarding are very different than driving a car, yet just as dangerous. There are no lanes, traffic signals or traffic law. However, there is a responsibility code every skier and rider should be familiar with, and it’s usually printed on each lift ticket sold.
For example, people ahead of you have the right-of-way. It is your responsibility to avoid them. If you are a new skier or rider, please take the time to review these tips.
With snow seemingly always coming down and Presidents Week upon us, it's a popular time for local families to hit the slopes. But before you click into your ski boots, it's important to remember the potential dangers associated with skiing and snowboarding.
Over the past 10 years, an average of 45 serious injuries, such as paralysis and head trauma, have occurred among skiers and snowboarders each year, with 51 during 2011-2012 season, according to the National Ski Areas Association.
Deaths are reported nearly as often — 41 on average each year, with 54 reported during the 2011-2012 season, the association reports.
Robert Bristol, of East Rockaway, a ski patroller at Windham Mountain and assistant athletic trainer at St. Joseph’s College in Patchogue, offers the following advice to help keep skiers and snowboarders safe.
Proper nutrition: Skiing and snowboarding are rigorous, full-body workouts, so it’s important to stay fueled and hydrated, or you’ll risk exhaustion. Have a hearty breakfast. Carry a granola or candy bar for a midday snack. Likewise, drink plenty of water or your favorite sports drink.
Proper clothing: Thin technical gear will benefit you more than bulky layers of cotton sweatshirts. Good gloves are also very important. On really cold days, it’s important to keep all skin covered, and monitor yourself — and your skiing partners — for frostbite.
Proper equipment: Skiing/snowboarding equipment continually progresses with technology and advances in safety. The 210 cm straight skis of yesteryear and rear entry boots should be shelved. Equipment should match ability and preference, so discuss both with your local ski shop. Also, make sure to have your bindings checked before every season — the proper DIN setting is crucial to ensure they will release, when needed, to avoid injury.
Wear a helmet: The NSAA reported that 61 percent of skiers and boarders wore a helmet in the 2010-2011 season. This number continues to increase annually as helmet technology improves. They have become lighter, more comfortable and provide additional warmth.
While helmets save lives, it’s not an invisibility cloak. At speeds more than 15 mph a helmet offers considerably less protection.
Wear sun protection: The sun reflects off the snow and is stronger than you think, even on cloudy days.
Take a lesson: Most injuries happen when skiers travel onto trails that are above their ability level. Learn to ski and snowboard smoothly, in control — and within your skill level. Like anything, you'll improve the most when you receive some guidance from a qualified instructor.
It’s also important to keep mindful of signs on the mountain and to obtain a trail map. If you are visiting a mountain for the first time and are unsure of a trail’s difficulty, speak with ski patrol to get a first-hand description of which trails may be suitable for you.
Know the code: Skiing and snowboarding are very different than driving a car, yet just as dangerous. There are no lanes, traffic signals or traffic law. However, there is a responsibility code every skier and rider should be familiar with, and it’s usually printed on each lift ticket sold.
For example, people ahead of you have the right-of-way. It is your responsibility to avoid them. If you are a new skier or rider, please take the time to review these tips.
Monday, February 10, 2014
No squats for this guy
MOSCOW, RU -- I was ready, both mentally and physically. Well, mostly mentally, as fatigue was starting to set in from Russia's plus-nine-hour time difference, compared to Eastern Standard Time. But there was no way a little lethargy was going to stop me from performing 30 body-weight squats, and, in turn, save me 40 Russian Rubels (approx. $1.20 USD) for a free subway ride.
In November, Moscow's Metro subway system installed a specialized camera-controlled ticket machine at its Vystavochnaya station allowing riders to perform 30 squats, earning them a free ride upon completion. This promotion was done in an effort to promote public health, in conjunction with next month's Winter Olympic Games in Sochi. Newsday web producer Meghan Glynn previously covered this story, and I clearly remember thinking how cool it would be to give my squatting technique -- and endurance -- a whirl.
Well, I just happened to be vacationing in Moscow last month and had an extreme-to-the-max urge to find this machine. In fact, I was stoked. No, I didn't come to Moscow just to perform 30 squats and save myself less than two dollars. It was the 'only' reason I came to Moscow. Kidding.
But keep in mind that Moscow has a very complex -- but phenomenally structured -- subway system, the squat machine is located at only one station and I don't speak, read or comprehend Russian. At all. With the exception of the translators at the Moscow Marriott Grand Hotel, who held my English-speaking hand most of the time, I was on my own outside the confines of the hotel. I found that simply pointing to items when I wanted something generally worked good, and as for converting money, well, that's what apps are for. For the most part, I didn't understand the majority of people and that majority didn't understand me. But it made things interesting and adventurous. Also, it's always a good idea to refer to Moscow's underground railway system as Metro, rather than subway, or else you may find yourself directed toward the fast food joint. Trust me, I know.
During my last day in Moscow I was determined to find the squatting machine that grabbed national attention just a couple short months ago. I met with the concierge service at the Marriott and they explained that I would have to take three subways -- two transfers -- in order to get to Vystavochnaya station. That was fine with me. Even though the Russian translation of words is generally completely different than the English version, all subways in the Moscow system have numbers and colors. So, I reverted to my childhood roots -- counting the number of predetermined stops I had to make on each subway line and following colors at each station. Not too shabby for a non-math genius and a quasi-colorblind guy. But I had a map too, ah hah. Well, that was until it mysteriously fell out of my pocket during one of the transfers.
I arrived at Vystavochnaya station without incident, with the exception of numerous stares I received along the way, probably due to the ridiculous-looking fake fur winter hat I was wearing. But I didn't care a bit -- I was proud, psyched and ecstatic. I was a big boy and did it all on my own, well, mostly. I was officially on a quest to find "the machine." I needed to feel complete. I needed my squatting fix.
I searched up, down, left, right, and every entrance and exit at Vystavochnaya station. I must be blind, I thought. I was tired and on the verge of delusion but this was the right station, it had to be. My eyes translated the subway colors correctly and my fingers rarely fail me at counting numbers. Where was the famous machine?
I arrived at the point where I had to ask for help. My pointing technique hadn't abandoned me yet, so I decided to give it another try. "Oh no, here we go again," I was saying to myself. "Another group of Russians who're going to think I'm a weirdo."
I took out my phone and brought up a picture of what I was looking for -- the machine. The moment I showed it to a station security guard -- and pointed to it -- he began to say, "No, no," and motioned his arms as if I was safe after sliding into home plate.
Oh, no. I quickly grabbed the gist of what he was trying to say. I was devastated. Heartbroken. Crushed. Lost for words. The little kid in me who made it all that way by using his childhood skills just got the candy robbed right from his hands. The machine was gone.
My squatting dream was over. Done. There was nothing left to do except quietly go to a ticket machine, suck up my pride, insert 40 Russian Rubels and pay for the subway home. ... But now do my trip all in reverse -- reverse translation of a language I can't translate.
I wished I never lost that map.
In November, Moscow's Metro subway system installed a specialized camera-controlled ticket machine at its Vystavochnaya station allowing riders to perform 30 squats, earning them a free ride upon completion. This promotion was done in an effort to promote public health, in conjunction with next month's Winter Olympic Games in Sochi. Newsday web producer Meghan Glynn previously covered this story, and I clearly remember thinking how cool it would be to give my squatting technique -- and endurance -- a whirl.
Well, I just happened to be vacationing in Moscow last month and had an extreme-to-the-max urge to find this machine. In fact, I was stoked. No, I didn't come to Moscow just to perform 30 squats and save myself less than two dollars. It was the 'only' reason I came to Moscow. Kidding.
But keep in mind that Moscow has a very complex -- but phenomenally structured -- subway system, the squat machine is located at only one station and I don't speak, read or comprehend Russian. At all. With the exception of the translators at the Moscow Marriott Grand Hotel, who held my English-speaking hand most of the time, I was on my own outside the confines of the hotel. I found that simply pointing to items when I wanted something generally worked good, and as for converting money, well, that's what apps are for. For the most part, I didn't understand the majority of people and that majority didn't understand me. But it made things interesting and adventurous. Also, it's always a good idea to refer to Moscow's underground railway system as Metro, rather than subway, or else you may find yourself directed toward the fast food joint. Trust me, I know.
During my last day in Moscow I was determined to find the squatting machine that grabbed national attention just a couple short months ago. I met with the concierge service at the Marriott and they explained that I would have to take three subways -- two transfers -- in order to get to Vystavochnaya station. That was fine with me. Even though the Russian translation of words is generally completely different than the English version, all subways in the Moscow system have numbers and colors. So, I reverted to my childhood roots -- counting the number of predetermined stops I had to make on each subway line and following colors at each station. Not too shabby for a non-math genius and a quasi-colorblind guy. But I had a map too, ah hah. Well, that was until it mysteriously fell out of my pocket during one of the transfers.
I arrived at Vystavochnaya station without incident, with the exception of numerous stares I received along the way, probably due to the ridiculous-looking fake fur winter hat I was wearing. But I didn't care a bit -- I was proud, psyched and ecstatic. I was a big boy and did it all on my own, well, mostly. I was officially on a quest to find "the machine." I needed to feel complete. I needed my squatting fix.
I searched up, down, left, right, and every entrance and exit at Vystavochnaya station. I must be blind, I thought. I was tired and on the verge of delusion but this was the right station, it had to be. My eyes translated the subway colors correctly and my fingers rarely fail me at counting numbers. Where was the famous machine?
I arrived at the point where I had to ask for help. My pointing technique hadn't abandoned me yet, so I decided to give it another try. "Oh no, here we go again," I was saying to myself. "Another group of Russians who're going to think I'm a weirdo."
I took out my phone and brought up a picture of what I was looking for -- the machine. The moment I showed it to a station security guard -- and pointed to it -- he began to say, "No, no," and motioned his arms as if I was safe after sliding into home plate.
Oh, no. I quickly grabbed the gist of what he was trying to say. I was devastated. Heartbroken. Crushed. Lost for words. The little kid in me who made it all that way by using his childhood skills just got the candy robbed right from his hands. The machine was gone.
My squatting dream was over. Done. There was nothing left to do except quietly go to a ticket machine, suck up my pride, insert 40 Russian Rubels and pay for the subway home. ... But now do my trip all in reverse -- reverse translation of a language I can't translate.
I wished I never lost that map.
Saturday, January 25, 2014
Former Olympian Louie Vito looks ahead to X Games
http://www.newsday.com/news/health/the-daily-apple-1.4760551/former-olympian-louie-vito-looks-ahead-to-x-games-1.6877145
When snowboarding great and Red Bull athlete Louie Vito hits the snowy grounds of Aspen, Colo., this week for the 2014 Winter X Games, he will be following a dream that began at the age of 5.
The 25-year-old's journey to be among the world's elite has been one of sacrifice and success. Vito is the current reigning Winter Dew Tour, U.S. Grand Prix and X Games SuperPipe overall champion. He also represented the United States in the 2010 Winter Olympics and tested out his dance moves on season 10 of "Dancing With The Stars."
But for Vito reaching the podium again would be a sweet accomplishment, and he's relying on his intense health and fitness regimen to help get him there.
"I always want to be stronger, faster and better," the 5-foot-5, 150-pound snowboarder said during his in-season competitive training in Breckinridge, Colo. "Whatever happens, I want to have no regrets."
After competing in the Vancouver 2010 Winter Olympics, Vito began focusing on his strength and conditioning program -- which includes not drinking alcohol -- to give him an extra advantage.
"After the 2010 Olympics is when my life changed," said Vito, who's won four of the last five U.S. Grand Prix overall championships, five X Games medals and two Winter Dew Tour Cup overall championships.
"My sport is based on how healthy you can stay and [not drinking] can be the difference between a broken bone or sprain. I don't miss it and I feel good. I can sacrifice [my 20s]."
Vito's life-changing experience began during a final taping of ABC's "Dancing With the Stars" in a meeting between castmate Apolo Ohno -- America's most decorated Winter Olympic athlete of all-time -- and Ohno's personal trainer John Schaeffer, a former five-time world powerlifting and super heavyweight kickboxing champion.
"He told me, 'I need four to six weeks from you, and I'm going to take your body to a place it has never been ... and back,'" Vito recalled Schaeffer telling him. As for Ohno, Vito continued, "There's something you can take from each elite athlete you meet. I wanted to be in shape like Apolo Ohno."
Schaeffer initially placed Vito on a progressive treadmill program of short, intense intervals, ranging from 10-14 mph, which made even walking after the workouts a challenge.
"The first couple days I was hurting -- I could barely walk," stated Vito, who was recently selected to ESPN Magazine's prestigious Body Issue. "The first week I was struggling, but by the end of week two I was leading it. This was heaven disguised as hell."
But by the end of week five, Vito said he was on his way to Hercules-like status and credits his fast increase in conditioning to Schaeffer and his structured program.
"I was one of the fastest adapting athletes he's ever had," said Vito, who was a gymnast in elementary school and able to perform 50 bodyweight dips at that time. "But I know I'm with one of the best in the world. [Schaeffer's] more than just a trainer -- he's a sports scientist."
Vito's workouts, which generally last between 10 minutes and one hour, cut out opportunities for texting, changing the music or what he calls "water-cooler talk.” There's also weightlifting days when Vito focuses on lower body exercises, which include running and jumping steps with weights, along with single-leg squats and leg press throws. It's here that Vito believes his snowboarding skills are specifically triggered.
"You train to snowboard," Vito said. "You need to react and adjust at a quick rate."
Looking forward to the X Games, which is celebrating its 20th anniversary and runs from Jan. 23-26, Vito is both confident and optimistic that his training will allow him to succeed. But in the end, Vito just wants to enjoy the ride.
"At the end of the day, [snowboarding] is just a subjective sport," he said. "I've put in my work and time ... but you have to enjoy the journey."
The Winter X Games will be broadcast on ESPN, ESPN3 and ABC.
----------------------------
Louie Vito offers Newsday readers the following outdoor winter safety training tips:
Prepare for the cold. Wear a hat, cover your legs and dress warm -- you lose a lot of heat through your head. Take extra time to perform a good warm-up, especially making sure your legs are ready, so you don't tear a muscle.
Stretch. Do this only after a good warm-up -- you want your muscles to be warm. Stretching cold can do more harm than good and even pre-tear muscle fibers.
Cool Down. Always make sure you never just stop after you're done with an outdoor winter training session. Cooling down helps to decrease your heart rate and allows your body to gas-off. It also helps you to prepare for any activity the following day.
When snowboarding great and Red Bull athlete Louie Vito hits the snowy grounds of Aspen, Colo., this week for the 2014 Winter X Games, he will be following a dream that began at the age of 5.
The 25-year-old's journey to be among the world's elite has been one of sacrifice and success. Vito is the current reigning Winter Dew Tour, U.S. Grand Prix and X Games SuperPipe overall champion. He also represented the United States in the 2010 Winter Olympics and tested out his dance moves on season 10 of "Dancing With The Stars."
But for Vito reaching the podium again would be a sweet accomplishment, and he's relying on his intense health and fitness regimen to help get him there.
"I always want to be stronger, faster and better," the 5-foot-5, 150-pound snowboarder said during his in-season competitive training in Breckinridge, Colo. "Whatever happens, I want to have no regrets."
After competing in the Vancouver 2010 Winter Olympics, Vito began focusing on his strength and conditioning program -- which includes not drinking alcohol -- to give him an extra advantage.
"After the 2010 Olympics is when my life changed," said Vito, who's won four of the last five U.S. Grand Prix overall championships, five X Games medals and two Winter Dew Tour Cup overall championships.
"My sport is based on how healthy you can stay and [not drinking] can be the difference between a broken bone or sprain. I don't miss it and I feel good. I can sacrifice [my 20s]."
Vito's life-changing experience began during a final taping of ABC's "Dancing With the Stars" in a meeting between castmate Apolo Ohno -- America's most decorated Winter Olympic athlete of all-time -- and Ohno's personal trainer John Schaeffer, a former five-time world powerlifting and super heavyweight kickboxing champion.
"He told me, 'I need four to six weeks from you, and I'm going to take your body to a place it has never been ... and back,'" Vito recalled Schaeffer telling him. As for Ohno, Vito continued, "There's something you can take from each elite athlete you meet. I wanted to be in shape like Apolo Ohno."
Schaeffer initially placed Vito on a progressive treadmill program of short, intense intervals, ranging from 10-14 mph, which made even walking after the workouts a challenge.
"The first couple days I was hurting -- I could barely walk," stated Vito, who was recently selected to ESPN Magazine's prestigious Body Issue. "The first week I was struggling, but by the end of week two I was leading it. This was heaven disguised as hell."
But by the end of week five, Vito said he was on his way to Hercules-like status and credits his fast increase in conditioning to Schaeffer and his structured program.
"I was one of the fastest adapting athletes he's ever had," said Vito, who was a gymnast in elementary school and able to perform 50 bodyweight dips at that time. "But I know I'm with one of the best in the world. [Schaeffer's] more than just a trainer -- he's a sports scientist."
Vito's workouts, which generally last between 10 minutes and one hour, cut out opportunities for texting, changing the music or what he calls "water-cooler talk.” There's also weightlifting days when Vito focuses on lower body exercises, which include running and jumping steps with weights, along with single-leg squats and leg press throws. It's here that Vito believes his snowboarding skills are specifically triggered.
"You train to snowboard," Vito said. "You need to react and adjust at a quick rate."
Looking forward to the X Games, which is celebrating its 20th anniversary and runs from Jan. 23-26, Vito is both confident and optimistic that his training will allow him to succeed. But in the end, Vito just wants to enjoy the ride.
"At the end of the day, [snowboarding] is just a subjective sport," he said. "I've put in my work and time ... but you have to enjoy the journey."
The Winter X Games will be broadcast on ESPN, ESPN3 and ABC.
----------------------------
Louie Vito offers Newsday readers the following outdoor winter safety training tips:
Prepare for the cold. Wear a hat, cover your legs and dress warm -- you lose a lot of heat through your head. Take extra time to perform a good warm-up, especially making sure your legs are ready, so you don't tear a muscle.
Stretch. Do this only after a good warm-up -- you want your muscles to be warm. Stretching cold can do more harm than good and even pre-tear muscle fibers.
Cool Down. Always make sure you never just stop after you're done with an outdoor winter training session. Cooling down helps to decrease your heart rate and allows your body to gas-off. It also helps you to prepare for any activity the following day.
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