contents Trainers of the Month Justin Merriam and Elizabeth Luckin........................ 2 Workplace Wellness Sentry Safe..................................................................... 4 Bodybuilding WNBF Natural USA..................................................................... 5 Healthy School Dake Junior High..................................................................... 6 Recipe Blood Orange, Beet & Fennel Salad....................................................... 7 Published by: Fitness Edge Media

Lifestyle Running Through Time........................................................................ 8 Tribute Morris Medved ...................................................................................... 11 Cover Story The Catalyst Games..................................................................... 12

Writer / Editor: John Hutchings Photographer: Jenniffer Merida, PhotoCHICA Contributing Writers: Emily Ryan Kevin P. Lucas Paul Iatomasi, Jr. Amanda Terrigino Charlie (The Old Goat) Sabatine Graphic Designer: Maia VanOrman, Messenger Post Media Advertising and Subscriptions: [email protected] Cover Photo by PhotoCHICA Disclaimer: Please be advised that the information contained in this publication in its entirety is intended for personal, non-commercial purposes only. Additionally, the information contained within does not constitute, is not intended for, nor should be interpreted as a substitute for guidance from a licensed medical professional or certified athletic trainer. You should always seek the advice of a qualified professional regarding your unique situation. Fitness Edge makes no warranty, express or implied, concerning the accuracy, completeness, reliability, timeliness, correctness, suitability or merchantability or fitness for any purpose of the content. In no event shall Fitness Edge, it’s employees, sponsors, advertisers or contributors be held liable or otherwise responsible for any damages resulting from the reading or use of any content. Any reference to commercial products or services by trade name, trademark or otherwise does not constitute or imply any endorsement or recommendation by Fitness Edge.

Sweat and the City Being approached at the gym....................................... 14 5 Tips How I Stay Young by Charlie ‘the old goat’ Sabatine .......................... 15 Runners’ Corner Lilac Run............................................................................... 16 Supplement Corner The True Fat-Burning Stack.......................................... 19 Trainers’ Corner Personal Training as an Independent Contractor.............. 21 Rochester Fitness Calendar.......................................................................... 23 First Person The Memorial Day Murph........................................................... 24 Social Media...................................................................................................... 24

Letter from the EDITOR “Commitment is what’s left when the emotion goes away.” Have any of you been excited about a new idea or to start a new job? It’s only natural. Humans hate being bored. We want to put our superior intellect to good use. But what happens when the excitement fades? Well, if it’s a new hairstyle, you go and get another haircut and start over again. But what if it’s a career change or you’ve moved to a new city? It’s time to dig in and make the best of it. Now the fifth issue of Fitness Edge Magazine is off to print, I’ll share this was the toughest one yet. Oh, I’m not ready to cash in my chips, actually, quite the opposite. The challenge this time was that I have a huge vision for what Fitness Edge can become and I tried to do it all at once, ‘biting off more than I can chew’ as my grams would put it. I stressed myself out to the point I came down sick and lost my voice as we came into deadline week, so even as I type this, I feel like crap. But, reminding myself that, “I got this” makes me feel a little better already. At various times in your life, you have done that too. As Green Bay Packer, Aaron Rodgers said last year, “R-E-L-A-X.” Take a step back and reassess. Then decide what is important and what is urgent, prioritize these items, create a plan then execute. It’s easy. I know the thought can creep into your head, “why did I even think I could do this?!” from time to time, but trust me, you got this. If you have fallen off with your health and fitness, take this opportunity to put this magazine down and do an assessment. How can you ease back into a healthier lifestyle? Make a plan and commit to it. Don’t get over-hyped or go and tell everyone at work about your new plan… yet. That’s emotion. I’d suggest that you’re far better off focusing on committing to realistic goals and a solid plan. Relax and stay healthy! Good luck, John Hutchings Fitness Edge Magazine

Trainers of the Month

Justin Merriam

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May/June 2015

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ustin Merriam is the Fitness Edge Trainer of the Month. Justin is listed in our Personal Trainer Directory in the back for contact information. Congratulations Justin and keep up the good work making Rochester fit! How/why did you start in the Personal Training Business? By nature I have always struggled with self-confidence. Throughout high school and into college, I felt as though I was inferior to the people around me, which is why I started working out in the first place. I didn’t know what I was doing, so I studied people in the gym and I replicated what I saw. The more tips and workouts I picked up, the more results I got. The more results I got, the more confidence I gained. I fell in love with the gym. I never thought about personal training until my oldest sister asked me to help her out with her workouts. I loved the idea of helping others reach their goals, and idea of working in a gym, so I decided to get into Personal Training. I found a job working at the Front Desk at the Downtown Fitness Club, shortly after that I took and passed my personal training certification. What certifications do you have? I have the Aerobics and Fitness Association of America (AFAA) Personal Training Certification and Attitude Nation Olympic Lifting Seminar with John North. I’m working toward the NASM personal training certification.

What group training do you offer? I have taught the famous Fitness Edge Body Transformation Challenge classes. I also program and teach the Empire Gladiator program at Empire Fitness. I’m launching “Swing into Spring’” which is developed to improve golfer’s power, core strength, hip and shoulder mobility and anOlympic Lifting class. Imagine a client is discouraged during a training session. How do you keep him/ her motivated? When motivation is low, I refocus the client back to their ‘why’. What are their goals? More importantly, what is the emotional motivation behind that goal? I remind them of both. That’s what drives them to keep going. What typically happens is the client looks at how far they have to go, rather than how far they’ve come. When motivation is low it’s simply because they have lost sight of the goal. What is your sales style, if you do sales? What do you consider ‘sales’? Sales are one of the most important parts of being a trainer in my opinion. You can be the most knowledgeable trainer in the world, but if you can’t sell yourself to someone you might fail. I sell based on what the prospective client’s needs. I never hard sell anyone on personal training. I know I can help them reach their goals and I know how to get them there, as long as they understand the value of my service, there is no need for a hard sell. In most cases, they have already sold themselves by the time they come to me. I am simply showing them how we are going to achieve their goals. What are your long term goals in the fitness industry? My long term goal is, and always will be, to own a gym. What is your personal training ‘philosophy’? If you’re going to make the effort to work out, you owe it to yourself to give it your all! Lift heavy, decrease rest and don’t be afraid to sweat! Favorite workout music? I like to workout to rap music. Favorite workout apparel? I stocked up on Rogue Fitness apparel

during my CrossFit days. You have to LOOK like you do CrossFit. Plus, Rogue Fitness shirts make my biceps look bigger than they really are, and that’s always a good thing. Favorite fitness ‘gadget’ or ‘hack’? A nice speed rope. I’m addicted to rope jumping. Your major influences in the fitness business? John Hutchings and Rob Saeva. John H gave me my first job in this business and created opportunities for me that no one else could. Rob was a mentor to me when I became a trainer; he showed me the ropes. He showed me that to be a real trainer; you had to be more than someone who just throws a workout together. I owe a lot of my success to them. Number one piece of fitness advice you give others? Something is always better than nothing. You aren’t going to set Personal Records every time you step into a weight room. Learn from setbacks, grow from them and let them motivate you to be better.

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Elizabeth Luckin

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lizabeth Luckin is the Fitness Edge Trainer of the Month. Look to the back of this magazine in the Personal Trainer Directory to contact Elizabeth for her passionate brand of fitness and to find out how to train with her. Congratulations on your achievement Liz! How/Why did you start in the Personal Training business? I started in the fitness industry as a total fluke. I had been to farrier school, and started a business in Virginia. For some silly reason I thought business would be better in NY so I moved back home only to flounder and meet my Ex-husband. I needed a job, and had recently started doing Jane Fonda and taking some classes at MCC which included the Cooper Institute personal trainer certification. So, I applied to the RAC for the Assistant Aerobic Director position, having never led a class in my life. They must have liked me (or took pity?!) and hired me. What certifications do you have? I hold a lifetime certification with the Cooper Institute. I am NFPT certified personal trainer, nutrition specialist. Cross Fit Level One, ISCA Kettlebell and Piyo. I have earned many other certs over the years as well, but trying to keep them all current would require a second job. How do you keep your fitness training knowledge up to date? I am CONSTANTLY reading to keep my training knowledge up to date. I have found a few different industry leaders to “follow” and read articles and watch videos. I take specialty courses as often as I can, and I have sought out a place to train that is

full of highly educated coaches and trainers. What group courses have you taught? In my group fitness days I taught everything but Zumba. My favorite classes to teach were Piyo, Yoga, boot camps and cycling. Now I teach “YOGA FOR ATHLETES” every Sunday at 8am and will be starting boot camps soon. What diet and nutrition education have you received? I spent most of my young life extremely overweight and unhappy. Most of my early career was based on trying to get smaller, when I was teaching up to 15 cardio style classes a week and maintaining a high % of body weight and trying to maintain myself on 1200 calories a day. After I had my baby I was still having a hard time with the “industry standard diet” I found “iffym” (If It Fits Your Macros) and applied that to diets like “the zone” and “paleo” to create a healthy way to support my body. How important is nutrition to you in creating clients’ regimens? I want to help my clients find their own success and there is no cookie cutter program that will fit every single person. I use a flexible dieting approach, calculating macros and supporting/educating them to make healthy food choices. When a client is unhappy with your work, how do you handle the situation? Sometimes the best and worst thing about personal training is that it is personal. When I come across issues like this, it typically isn’t with my work but with a miscommunication. If possible I try to work it out. If not, I graciously recommend anther fitness professional that I feel is more tailored to their needs. Imagine a client is discouraged during a training session. How do you keep him motivated? In the sport of fitness, one must fail a little and failure is tough to swallow! I relate to them. I point out how far they have come, how hard they work, how amazing they are. I always try to end every work out on a successful note. Whether it is movement based or just a few kind words, everyone leaves feeling good. What is your sales style, if you do sales? What do you consider ‘sales’? My sales are entirely based on

enthusiasm. I am ridiculously passionate about what I do and it shows. I don’t consider what I do as “selling” but as offering a support system to help reach goals. What are your long term goals in the fitness industry? To open a successful hybrid training studio that offers small group training. To build a fitness community. To write a well read, successful blog. What are your personal fitness goals? Right now I am training for my first powerlifting meet on April 25 at Victory Church, I would like to get my total (squat+deadlift+bench press) over 600lbs. I’d also like to nail handstand walks, bar muscle ups and get a 150+lb barbell clean. What is your personal training ‘philosophy’? I whole heartedly believe that the dedication and strength of the body transcends to the rest of your life. That if you give yourself the time to develop your body that it will serve you better in everything you do. One of the best gifts you can give to yourself is strength. A strong body leads to a strong mind. Who are your influences in the fitness business? I pay attention to women in the industry that are aligned with my belief in getting stronger and eating to support strength. I really pay attention to anything that Greg Everett or Juggernaut Training Systems puts out. Who do you want to thank for support? My awesome husband. Without him I could never have made the jump from employee to business owner. Every single one of my clients. Chad and Melissa Curtis for opening Kinetix Training Studio so I have been able to grow my business. Number one piece of fitness advice you give others? Squat low. Squat heavy. Squat well.

May/June 2015

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Workplace Wellness Sentry Safe

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hen Sentry Safe, Inc. (formally John D. Brush and Co. Inc., dba Sentry Group) broke ground for the third addition to their manufacturing facility, located at 900 Linden Avenue, they had to dig deep to find solid ground on which to set the foundation for this 80,000 square foot addition. The Brush family made good use of the space in the deep basement, installing a swimming pool, racquetball courts and exercise facilities for the employees. The local, family owned and operated company has carved out a legacy of excellence in manufacturing and customer service through a commitment to its workforce that included an excellent health, fitness and workplace wellness program, which was ahead of its time. Recently, the company was acquired by The Master Lock Co. and is transitioning to a new culture, but being kept intact is the fitness facility, currently managed by Plant Engineer, Michael Sanguinito, who was my guide on this April afternoon. One thing that was immediately evident as we descended down the stairs into the fitness area was, the Brush family built this facility to last. Some of the area was dated with color and theme, but it was meticulously maintained and didn’t show signs of wear after 30+ years. Once we entered the fitness rooms proper, I came to appreciate Sanguinito’s engineering training combined with a fitness junkie’s taste. Now, current employees may be disappointed with the new owners’ decision to close the pool area, but if they have any conversation with friends or family who are employed elsewhere…they must surely know that they have an array of fitness offerings that exceed some actual fitness centers and humble most workplace facilities that I have seen. Among other finishes, Mike has put high end flooring throughout the gym, seeing the benefit in doing right and doing it once. He also has assembled an array of cardiovascular equipment and weight training pieces that leave no gaps in what you need to accomplish your individual fitness goals. Sentry employees also have group exercise options every weekday in the morning, time-efficient 30 minute lunchtime and after-work classes, including spinning, Pilates, TRX, kettlebells, boxing and Zumba. If you can’t make it to these classes…no worries, Sanguinito’s staff has assembled a library of dozens of popular workout videos that you can take out of the wall display and pop into the big screen for a workout any time of day. There

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are three dedicated staff members who attend the desk all the hours of the day. Equipment is on a regular maintenance program and the place is meticulously cleaned. If employees want to work out, Sentry has cleared all the obstacles; there are even locker and shower facilities available. Additionally, an informational bulletin board contains opportunities to learn about subjects from weight control to diabetes prevention. Incentives are offered, such as the current challenge where Sentry workers can earn a quality gym bag for participation. Employees’ spouses and children have access to the facilities too. They have really thought of everything. As a result, 50 to 100, of the 450 employees, such as Tina, who I talked to, use the workout area every day. Tina is a member of the YMCA, but puts in a lot of overtime and appreciates the opportunity to come downstairs on long shifts and recharge her batteries with a brief workout. I encountered two gentlemen in the weight room involved in a pretty intense lifting session. By the looks of their sculpted physiques, they are committed lifters who take advantage of the wide variety of equipment available to stay on top of their fitness. I was happy to see Sentry Safe’s commitment to employees’ well-being and am pleased to feature them as our Fitness Edge Workplace Wellness Business of the Month. For ideas how to make your workplace a healthier one, email Michael Sanguinito at [email protected] this guy has nailed it!

Bodybuilding

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ver 60 contestants participated in the WNBF Natural USA Bodybuilding, Figure & Bikini Championships in front of a packed auditorium at Greece Olympia High School on Saturday, April 11th. The evening included everything from a toddler posing onstage with his dad to competitor, Jamie Painting actually being proposed to by her fiancé, Sean Naumann, on stage! (she said YES!) You can see interviews and footage from stage at the Fitness Edge Media YouTube channel. Show

promoters, Paul Iatomasi and his sons, Paul and Dan orchestrated a perfect evening and the entire event culminated with a big celebration at the official after-party spot, Bar Louie in the Mall at Greece Ridge. Sponsors, Glow Sunless Tanning provided flawless color for competitors and PhotoCHICA created memorable photo packages for contestants. Nitesh Bassi took top honors in Male Physique, Bob Galinski claimed the top spot in the men’s overall bodybuilding category. KelliJean Neary, Mi-

2015 WNBF Natural USA Results

4. Deanna Parisi

Novice Bikini A 1. Gina Emiliani * 2. Shannon Ramiza 3. Ashley Broderick Novice Bikini B 1. Gabrielle Macool 2. Sara Harvey 3. Kelli Grove Master’s Men’s Physique 1. Tim Tramontana 2. David Justiniano Master Bikini 1. Rebecca Candelaria 2. Heidi Supinski 3. Kari Alger Men’s Physique Short 1. Nitesh Bassi*# 2. Tim Tramontana 3. Nick Cuviello 4. Dave Justiano Men’s Physique Tall 1. Joshua Bankes 2. Mark Bruce 3. Jordan VanSlooten 4. Ben Seekings 5. Dan Listrani Bikini Class A 1. Kelli Jean Neary *#

2. Jessica Schoeneweiss 3. Jessica DeRyke Bikini Class B 1. Sarah Jerla 2. Rebecca Candelaria 3. Shawna Cordon 4. Heidi Supinski Bikini Class C 1. Alyssa Olivieri 2. Jennine Taberski 3. Vanessa Petote 4. Chelsea Tudisco Master’s Figure 1. Marni Carfley 2. Shannon Warden 3. Victoria Johnson 4. Amy Standing Novice Figure 1. Elizabeth Giglia 2. Shannon Warden 3. Amy Standing 4. Paula Scipioni 5. Sara Harvey Open Figure A 1. Adrienne Kovacs 2. Melissa Childres 3. Malika Robinson 4. Michelle Forsyth Open Figure B 1. Jaime Fetes 2. Claire Kaczmarek 3. Victoria Johnson

Open Figure C 1. Michelle Albertelli*# 2. Marni Carfley 3. Tiffany Mincey 4. Stephanie Nerau Junior Men 1. Louis Zito 2. Cody White Ms. Fit Body 1. Melissa Childres # 2. Adrienne Kovacs (Best Poser) 3. Jamie Painting 4. Malika Robinson 5. Tiffany Mincey Men’s Masters 40+ 1. Kevin Steiger (Best Wheels) 2. Tim Tramontana 3. Jason Clarcq 4. Scott Farina Men’s Masters 50+ 1. Dave Justiniano (Best Poser) 2. Stan Bliss Men’s Masters 60+ 1. Stan Bliss Women’s Novice Bodybuilding 1. Elena Zambito

Men’s Novice Lightweight 1. Louis Zito* 2. Tim Tramontana 3. Dave Justiniano 4. Mike Phan Men’s Novice Heavyweight 1. Cody White 2. Jason Clarcq Women’s Open Bodybuilding 1. Nicolette Dalesandro Men’s Open Lightweight 1. Nick Podgers 2. Kurtis Goltermann Men’s Middleweight 1. Joe Rich 2. Joshua Corbett Men’s Open Light Heavyweight 1. Bob Galinski*# (Most Muscular male) 2. Kevin Steiger 3. Scott Farina * denotes Overall Winner # denotes New WNBF Pro Card

chelle Albertelli and Melissa Childres were awarded the top overall placing in Bikini, Figure and Ms. Fit Body respectively. All five winners achieved PRO status in the World Natural Bodybuilding Federation, which champions drugfree, natural bodybuilding worldwide.

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Healthy School Dake Junior High

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#ThisIsYourGo

he commitment to fitness and good nutrition as well as important components of health such as emotional well-being and building social skills are evident throughout the building at Dake Junior High School in the West Irondequoit School District. Principal Matt Schrage leads a team of teachers and staff that not only teach this curriculum but model healthy habits through involvement in coaching, clubs and personal involvement in CrossFit, Bodybuilding and other fitness programs as well as recreational sports –even forming Dake teams that

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East Rochester 435 West Commercial St. East Rochester, NY 14445 585-248-2777

Rochester 880 Elmgrove Rd. Suite 1 Rochester, New York 14624 585-247-8423

www.Powertrainsports.com

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compete in various adult leagues.

At Dake, 7th and 8th grade students learn nutrition in Health class and learn the practical components of preparing healthy meals in FACs class. The cafeteria staff has placed a MyPlate poster in plain sight at the lunch line, breaking the daily menu choices into a healthy plate to assist students in making better food choices. The Physical Education department at Dake is led by Eileen Snover, who with 24 years tenure has guided the program out of the ‘just roll out the balls’ days of ‘Gym class’ to a highly developed program, expertly crafted from the three domains of PE, psychomotor, cognitive and affective. Eileen won the prestigious Beverly F. Engel Excellence in Education award in 2013. Joining Snover is Chris Taylor and Haley Spiro. Spiro was awarded with the Teacher of the Year honor in 2011 from New York State Association for Health, Physical Education, Recreation and Dance. This is a talented and committed group of PE professionals. Spiro shared that the curriculum is developed from research, observation, participation in seminars and planned out a year in advance. This year, a unique game called Yackle (played with an X-shaped ‘ball’ that is a hybrid between rugby and ultimate Frisbee) along with swimming, volleyball and archery made the cut. It’s not all fun and games in PE at Dake, important life skills are acquired through careful planning by the staff as well. Personal responsibility for one’s property, phones, shoes and money are lessons learned as well as advance planning to have the necessary clothing and equipment to participate in class. A really cool unit in class requires kids to ‘draft’ a sport team and then assign roles for everything from coaching to marketing, public relations and graphic arts. Students also participate in a self-assessment in the computer lab to compare their levels of strength, endurance and flexibility to the ‘norm’ and can learn strategies to improve areas of deficiency. Perhaps my favorite thing that I learned about Dake’s PE program on my visit was the Cooperative Games unit comprised of team games that required students to assess each team-

May/June 2015

mate’s strengths and create an inclusive game plan that allowed each child to feel satisfied with their contribution. This included self-management and solving challenges internally without adult intervention. These kids are moving and thinking! Eileen, Chris and Haley have truly created a physical education that trains the body,

mind and spirit entirely and I witnessed a healthy, confident student body moving about at every turn in the hallways of Dake. I interviewed 3 students individually that Spiro felt embodied the Dake culture. Morgan is a competitive 13 year old who has overcome juvenile arthritis to play travel soccer, basketball, lacrosse and JV volleyball. Morgan brings her own pink compound bow to archery and has the class record for the most bulls eyes. Morgan loves (and knows how) to win. Colby is charisma personified; he plays baseball with the Irondequoit Indians and loves smoothies and ice cream. Colby is a leader. Olissa played tennis on the modified team this year and will compete at the varsity level as an 8th grader. Olissa’s tennis role model is Serena Williams, she loves Williams’ power. Olissa works with a coach at Manhattan Square Tennis Club and enjoys traveling…and winning. She can beat her mom. Olissa loves the social aspect of Dake’s PE program along with the opportunity to release some energy mid-day. If Olissa doesn’t become a professional tennis player (which I seriously think she can do) that’s OK, she plans on study engineering at RIT, NYU, Cornell or Harvard. Olissa has star power. The community gets some credit for the success at Dake too. Budget constraints eliminated the modified sports program this year, but the parents and merchants of West Irondequoit rallied with fund raising and Mark Crane of Mark’s Pizzaria was heroic and stepped up with a $47K donation to save the program! We are pleased to recognize Dake Junior High School as the Fitness Edge Healthy School of the Month, sponsored by Power Train Sports and Fitness.

Effortlessly Healthy

Recipe

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ey Everyone! We hope you enjoyed our last recipe; Italian Sausage Skillet! If so, please let us know, we love to hear feedback from our customers as it only makes us stronger. For this edition of Fitness Edge Magazine we are excited to share with you a little taste of summer. Everyone at Effortlessly Healthy is eager for warm, sunny days, and we think this week’s featured recipe will energize you for the long days ahead. We love recipes that use a lot of colorful ingredients, especially when each ingredient is packed with the nutrients our bodies crave. This Blood Orange, Beet & Fennel Salad is not your average salad. With fresh beets, navel and blood oranges, lemon and lime juice, and cilantro this dish is sure to make your mouth water (mine is!). We just love the way this recipe as it really utilizes the fresh summer ingredients we’ve been missing all winter. Our meal delivery service allows us to share some of our favorite healthy recipes each week with our customers. Our menu changes weekly, letting us change things up and add in some fresh recipes for the current season. You can check out our current menu at www.ehmeals.com. Our menu for May will be up soon, featuring lots of tasty summer meals! The Effortlessly Healthy Food Truck is booking fast for the coming summer months, so be sure to check us out on our Facebook (fb.com/effortlesslyhealthy), Twitter and Instagram (@ehmeals) to find out where our truck will be each week! Some of the big events you can find for us at this summer are: The Lilac Festival, Walk to Cure Arthritis, Syracuse Jazz Festival, and The Food Truck Rodeos at the Public Market, plus many more! Thanks to all your incredible support, we are fortunate to be exploring bigger and better ways of bringing health to your doorstep. We hope to feed you soon! Amanda Terrigino Marketing Director & Assistant Effortlessly Healthy 

Buy One, Get One FREE at the Effortlessly Healthy Food Truck this summer. Exp. 6/30/2015

Blood Orange, Beet, & Fennel Salad SERVINGS: MAKES 4–6 Ingredients • 2 medium red beets, tops trimmed • 2 medium golden beets, tops trimmed • 3 blood oranges • 1 medium navel orange (preferably Cara Cara) • 1 tablespoon fresh lemon juice • 1 tablespoons fresh lime juice • 1/2 small fennel bulb, very thinly sliced crosswise on a mandoline • 1/4 red onion, very thinly sliced on a mandoline (about 1/3 cup) • Good-quality extra-virgin olive, pumpkin seed, or walnut oil (for drizzling) • Coarse sea salt, such as fleur de sel or Maldon sea salt, and freshly ground black pepper • 1/4 cup loosely packed fresh cilantro and/or chervil leaves Directions • Preheat oven to 400°. Wash beets, leaving some water on skins. Wrap individually in foil; place on a rimmed baking sheet and roast until beets are tender when pierced with a knife, about 1 hour. Let cool. • Meanwhile, using a sharp knife, cut all peel and white pith from all oranges; discard. Working over a medium bowl, cut between membranes of 2 blood oranges to release segments into bowl; squeeze juice from membranes into bowl and discard membranes. Slice remaining blood orange and Cara Cara orange crosswise into thin rounds. Place sliced oranges in bowl with the segments. Add lemon juice and lime juice. • Peel cooled beets. Slice 2 beets crosswise into thin rounds. Cut remaining 2 beets into wedges. Strain citrus juices; reserve. Layer beets and oranges on plates, dividing evenly. Arrange fennel and onion over beets. Spoon reserved citrus juices over, then drizzle salad generously with oil. Season to taste with coarse sea salt and pepper. Let salad stand for 5 minutes to allow flavors to meld. Garnish salad with cilantro leaves.

May/June 2015

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Lifestyle

Running Through Time C

harles ‘Charlie’ Sabatine will turn 82 this May, but who’s counting? I caught up to him recently after his near daily exercise class at the Southeast YMCA for a conversation about his illustrious running career that started 36 years ago. Charlie’s wife, Sara, suggested that he was a chubby golfer and running may be good to take a few pounds off. It just so happened that Sara’s innocuous comment nearly four decades ago set in motion one of the more legendary running careers in the Rochester area. This was one of the many stories Charlie shared over the hour and a half visit. Charlie Sabatine is a bonafide celebrity. In between his fans stopping to chat, we covered a ton of ground on the subject of running, which has been the central theme to the second half of this ageless octogenarian’s life. One of the questions I asked was, “Do you feel almost 82?” As a runner myself, I had personally discovered on long runs that fitness goals are not solely measured by days, weeks or months. But as many financial planners and self-help gurus encourage…the best plans are measured by and encompass years and decades and lifetimes. In that planning and looking out on the horizon for the next challenge…it’s easy to forget the number on one’s years. Charlie confirmed that, stating that other than the way he’s a tad slower getting moving in the morning, he is nearly unaware of his own age. Just as quickly when I asked, “What’s next?” Of course…he’s in training for his next race this fall in Boise, Idaho! We went back to the beginning. Charlie was a math teacher in the Rush-Henrietta School System for 27 years. He’s been retired almost as long as he was

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a teacher at this point. It wasn’t long after taking Sara’s suggestion to heart that he was running from his home in Bloomfield to his teaching job some 1415 miles away (he did get a ride home, he wasn’t THAT crazy!) and after a couple months and a few small races locally, Charlie signed up for a marathon in Philadelphia. As luck would have it, it was the hottest April race day recorded in the history of the event and Charlie struggled to the finish line only to have Sara there waiting for him…she had beat him! I should note that Sara is an accomplished runner and now hiker herself and has hiked the highest peaks in 47 or 48 of the 50 United States. She currently is planning a 13 day hike along a famous trail system in England, so Charlie isn’t the only legend in this family! I did also find out that son, John is an accomplished runner as well, having been featured in an article that Jim Castor, long time Democrat and Chronicle sportswriter wrote about the accomplished father and son team. John now volunteers as a ‘pacer’ for marathons to satisfy his running fix. Charlie and Sara have another son and two daughters, as well as three grandchildren…no other marathoners…yet. Charlie found his passion with running. He shared stories of races that had a couple hundred participants, like the old Rochester Marathon, where in 1983 he laid down an impressive 3:09 and the old Valentine’s Day Sweetheart’s Smorgasbord, which cost $8 and come with a dinner afterward that served as a fundraiser for the church. That Valentine’s race also was unique in the staged start that was employed where runners were started by age and gender. Charlie

May/June 2015

seemed tickled that Carolyn Smith-Hanna won a few times as she got a head start that she never relinquished. Charlie’s running has taken him places far away too. He has raced in all 50 states, Canada and England. He went to a race in England to run in the actual Sherwood Forest where Robin Hood and his merry men robbed from the rich and gave to the poor, simply because it seemed cool to do it! Charlie has run the grueling Pike’s Peak with its nearly 8000ft. elevation change. He has also completed four 100 mile races, including the famous Western States 100 and the Leadville Trail 100 ‘Race Across the Sky’ where he raced with the famed Tarahumara tribesmen (made famous by Christopher McDougall’s epic best seller, ‘Born to Run’) from Mexico’s Copper Canyons…well, he saw them at the start line. Charlie has also run 12 Boston Marathons, having earned his way into all by qualifying. He actually has a score to settle with Boston, as he was competing in his 13th a few years ago when someone darting across the course cut him off and caused a nasty tumble that put a gash on his head that required 12 stitches to close. Charlie is a warrior, but he could convince race officials to let him back on the course, so he has some unfinished business in Massachusetts. Training these days, as Charlie’s interest has turned, is done mostly on trails. Living out in Bloomfield (still on the golf course, although he hasn’t picked up the clubs in years) affords Charlie access to converted rail beds and trails right in the near vicinity. Charlie runs for about an hour or so most days and isn’t as concerned with the miles as how he feels or how long he wants to ‘stay out.’ Back in the day, he would train for distance or time on the road as he prepared for certain races or times that he wanted to accomplish. Charlie is still competitive; he just seems to be having more fun than ever just being ‘out there’ these days. He did win his age category at the Johnny’s Runnin’ of the Green in March as a testimony to that… and don’t think these 80 year olds aren’t trying to beat each other for a second! Several years ago, Charlie decided to produce his own race, the Charlie’s Old Goat Trail Run is held at the Ganondagan State Historic Site at the corner of Maple and Boughton Hill Road just south of Victor. For over 10 years, Charcontinued on page 9

Lifestyle from page 8

lie and Sara Sabatine have been putting on this run to benefit the Ganondagan and this year the event will be held on Saturday, June 27 at 7am, yep it’s an early start. You won’t want to miss this event , known for the post-race celebration of camaraderie and the beauty of off-road running. Every competitor gets a mini-bottle of champagne and there will be homemade baked goods and pizza to enjoy along with great company and stories from some of the other legendary members of Rochester’s running community. The run itself is plus or minus 7 miles through rolling meadows and wooded tracks, with a creek or two to jump… what a perfect way to enjoy this historic site. For information email Charlie at [email protected] or call 585-657-6272 OR hit him up on Facebook! We talked about technology improvements and although Charlie uses his Garmin watch primarily for keeping time, he does appreciate the advances in the tech fibers that make up today’s running apparel. If he never runs in a cotton shirt again, he won’t be mad about that…but he does have one request for you race

directors reading this, “Don’t skimp on the race t-shirts!” Like a lot of us newbies and recreational runners, Charlie does think, “I hope the race t-shirt is cool” as he drives to the event. Even though his attic is filled with medals, trophies, belt buckles and t-shirts…Charlie still loves his race swag… even if it’s to redistribute as he’s done many times at various races where he just dumps his collection out on a table, free for the taking! Another technology Charlie has embraced is Facebook…look him up there and friend request him, he’s quick to message you back! He’s also glad to see the race promoters and directors expanding the field by including the casual runner, the more the merrier…but he’d like to see these new folks stick around after the race, to get to know some of gang. Charlie is an affable character; he’d enjoy meeting all of you as new friends. But as much as he enjoys seeing plenty of new runners, I don’t think you’ll see him at a color

run or obstacle course in the near future. He appreciates the newfangled stuff, but he’ll keep his running ‘old school’ thank you very much. Charlie Sabatine is Rochester’s connection to the golden days of running in this community. He’s happy to talk shop anytime you tap him on the shoulder after a race and if he ever was more enthusiastic about running in his life…well you’d have a hard time convincing me that’s possible. Charlie shared with me that these days, friends will tell stories about illness or other unpleasant news regarding a friend along with the disclaimer, “well…he was 75.” In these moments, Charlie does realize his age and the fact he is older than many of the subjects being discussed. On the rare occasion he points that out, invariably the response is, “…but you’re Charlie Sabatine, your age doesn’t count.” I couldn’t end this article with a truer statement.

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May/June 2015

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PAL E O ON PARK AVE !

585.360.4165 Welcome to ROAM Cafe. We are a full service restaurant and bar located in the heart of the Park Avenue Neighborhood in Rochester, NY. Open seven days a week serving drinks, lunch, dinner, desserts and Sunday brunch. The kitchen is open until 11pm. Stop in and join us today! Inquire within or contact us about catering and/or private events.

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May/June 2015

Morris Medved, owner Medved Running & Walking Outfitters – by Kevin P. Lucas

Tribute

Dan and Morris Medved in the store - Photo Courtesy of Dan Medved February 2, 1931 – January 30, 2015

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orris Medved, a prominent figure in Rochester’s running and walking community, died Friday, January 30th. He was 83. In 1984 after leaving his position as Vice President at Hickey Freeman, Morris opened Medved Running & Walking Outfitters on Monroe Avenue in the Pittsford Colony Plaza. Under his leadership with wife Delores, of 64 years, the store grew each year from exercise equipment and running shoes to their now very diverse line of running and lifestyle apparel, merchandise and shoes for runners, walkers, hikers, cross trainers and tennis players. “We were one of one of the first stores in the nation to carry Patagonia”, says Dan Medved. Dan, the youngest of three sons, tells us “Exercise equipment was really what got us going…but later my dad felt that apparel and shoes was the direction to go.” The store grew, even when aerobics was popular in the 1980’s because Medved would always listen closely to all customer needs. Morris was born in Milwaukee to im-

migrant parents, married, served in the Korean War, raised a family and worked in retail until settling in Pittsford in 1968 after going to work for Hickey Freeman. Running became a big part of Mr. Medved’s life. Beginning in the 1970’s Morris ran with friends at the Metro YMCA. “Every morning at 5 AM my father was out running 4 to 6 miles”, says Dan. “It was important for my dad to give back to the community…we began sponsorship of the 5 km to Cure ALS in 2000.” Medved continues to sponsor a wide range of community events from running events benefiting a wide range of charitable causes, trails races, Wednesday and Thursday night training groups for upcoming events, in store clinics, athlete appearances and talks, and more. For years Medved has also been a major sponsor for the Lilac Run. From the weekend joggers to the experienced trail races, we’ll miss you Morris Medved. Survivors include his wife, Delores; three sons, Barry, Louis and Daniel.

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Cover Story

THE catalyst

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Sponsored by G&G Fitness Equipment and G&G Rev May/June 2015

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he Catalyst Games are back and with it all the enthusiasm of last year’s resounding success! The brutal winter has finally yielded and we’re all looking forward to a great summer day on Saturday, June 20th at the beautiful Nazareth College Athletic Complex. Perhaps you are going to participate or maybe you’re just excited to watch athletes of all levels compete at their highest level? Regardless of the reason, you should plan on being there! The event is held in support of the Kade Project, (www. thekadeproject.com) a 501C3 organization created to honor the life of US Marine, Kade O’Brien who tragically lost his life in a motorcycle accident on April 11, 2011. Created to assist kids in the Honeoye Falls area, where O’Brien was born and raised, this foundation helps kids with everything from prom dresses to toys for tots and library books. Funds from the games will also be used to help send care packages to men and women deployed overseas. The event is modeled on the principles that O’Brien lived his life by: integrity, courage, discipline, patriotism, ambition, kindness, love along with a “jump in and make it happen” attitude. Catalyst Games creators, Chad and Melissa Curtis, own and operate CrossFit Boomtown (www. crossfitboomtown.com) but extend the invitation to ALL athletes to take part in this community wide celebration of O’Brien’s life. Check the website for ‘standards’ that will let you know what division to sign up for (www.thecatalystgames.com). This year, cash prizes are being awarded to the winners, with the option of donating half to a charity of their choice. Chad and Melissa Curtis are both are SUNY Cortland graduates with bachelor’s degrees in Physical Education (with Adapted PE focus) and have their Masters in Exercise Science with focus

on Fitness and Wellness. Chad was a Sgt. in the U.S. Marine Corps and they moved to California to teach for 5 years before getting married in October 2010 and opened Boomtown in September 2011. They run as near a flawless event as possible and you will be impressed with the programming, organization and camaraderie of the day! This will be the Fourth Annual Catalyst Games. 2015 brings an exciting new addition to the 2015 Catalyst Games. Introducing G&G-Rev! G&G Rev is a title sponsor and the official equipment provider for the games with such equipment as rigs, wall balls, targets, Assault bikes, dumbbells, kettlebells, sleds, plyo boxes, Extreme Monkey Olympic bars and bumper plates. A subsidiary of G&G Fitness, a staple in the exercise equipment business for 25 years, G&G-Rev’s passion is to offer extreme, high quality functional training and cross fit gear that allows athletes to not only reach their goals, but to elevate their performance to the next level on the fields of Nazareth College. People now have a LOCAL resource to turn to for help outfitting their gyms, studios or garages. Expertise, personalized customer service and delivery services are hallmarks of G&G Fitness and now, G&G Rev and the Gronkowski family is excited to serve this growing segment of the market! G&G-Rev will be offering all their equipment for pre-buy at discounted prices for pick-up after the event. All the equipment will be brand new before athletes enter the event. In addition, they will offer other equipment at discount prices to Catalyst Game participants. If you are looking to participate and pre-buy the equipment from the Catalyst games you can order online here https://home.livefit.com/home/ catalyst-games/ and then pick up at the G&G-Rev tent during or after the con-

clusion of the Catalyst Games. When you pre-buy your equipment, ensure that you pick the ‘Rochester’ location for your pick up on the order form. The venue at Nazareth College will be packed with over 400 athletes on Saturday, June 20, starting early at 9am, so bring your family and friends and prepare to cheer them on! If you get hungry during the event and fancy a light snack of some kind, there will be food vendors from Project Lean Nation and Dukes Donuts in attendance to feed your cravings! There will also be plenty of parking so just follow the signs. The Catalyst Games were designed to be as much of a community event as possible, so shout it from the rooftops and tell everyone you know (and go to the Event Facebook Page, The Catalyst Games 2015, we’ll be communicating and interacting there leading up to the event!) Other sponsors include, Nazareth College Office of Veterans Affairs, who is donating venue and providing security & custodial staff for the day. Project Lean Nation, sponsoring the athlete lounge and providing food for volunteers and participants. Webster Veterinary Clinic. Tango Charlie Apparel, who are providing all shirts for event. Derleth Chiropractic, sponsoring the athlete care tent. Doughnuts and Deadlifts, a CrossFit apparel company based out of NYC who are sponsoring the athlete warm up area. Finally, Fitness Edge Media is the media sponsor for the event, we’ll be MC’ing the festivities, live tweeting results, interviewing competitors and capturing footage for the Fitness Edge Media YouTube Channel too! Come out to cheer everyone on and support a great organization , the Kade Project. Let’s make this best Catalyst Games yet!

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t a e Sw Y T CI he t and

Ask Emily...

Sweat and the City is the Fitness Edge advice column where Emily can answer your questions, dispense advice and tell stories from the perspective of a newly single, new kid in town, fitness junkie with a big heart (and biceps.) Send your queries to the editor’s email address with ‘Sweat and the City’ in the subject line and heeere’s…Emily. This edition’s dilemma: One of our readers anonymously submitted a concern about being approached during her workouts by guys at the gym. She writes that all too often her workout is interrupted by a guy trying to “coach” her lifts, commend her for lifting, or ask her out. Regardless of the reason, she prefers to just focus on her work out and be left alone. Dear Reader, Let me start by asking a few questions: Do they same guys approach you? If that’s a yes (or a no)… are they hotter than George Clooney? If that’s a yes…soak up all the attention you want! Kidding, I’m totally kidding!! I’m not sure it’s any comfort to you, but women across the country struggle with this dilemma. You are in good company! It’s hard enough to get to the gym and motivate yourself through a tough workout….dealing with other gym members should not have to be part of the struggle. But, if you use a public gym, dealing with other members is sometimes part of the challenge. So, there are some passive ways to give off the impression that you aren’t interested in company during your lifts: you could plug in to some music- wear some ear phones and avoid eye contact with anyone but yourself. Should a guy approach you, smile politely and just keep doing what you’re doing.

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If you are more proactive about warding off these “gym predators”, prepare a few positive, diplomatic things to say back to these guys. Something along the lines of, “I appreciate your input but I prefer to do my own thing, thanks!” The more confident (but respectful) you can be, the more respect you will earn from the people who approach you. If you go to the gym the same time of day, you’re likely working out with some of the same people. After a few times of politely asking them to leave you alone, they *should* respect your space. If you have problems with a particular guy who won’t leave you alone, you can always go report the issue to a staff member at the gym. Ultimately, you control YOU and no one else. At a public gym, it’s inevitable to have people approach you from time to time. Do your best to handle each situation as it comes. Go into every workout session focused on you, your goals for the workout, and the lifts themselves. If you head to the gym full of anxiety about being approached, you’ve already started your fitness off on the wrong foot. Strong is SEXY, reader. Keep hitting those lifts and enjoying the fitness! -ELF

May/June 2015

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How I Stay Young by Charlie “The Old Goat” Sabatine

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hen my father turned 80, I asked what he wanted for his birthday. New shoes, he said. Get me those Bostonians. They last 20 years. You have to admire his attitude. We had geothermal heat installed in our old house 3 years ago. An 8 year payback. This summer we’re getting 100% solar. 11 year payback. Pa lived to be 88. He’d stand on the corner in Waterloo everyday until somebody offered him a ride to the horse races. I go to the running races. Good weather, bad weather. Don’t think too hard about it. Just get out of bed and go. When you’re old, people think you’re great just for being there. There’s no pressure to run fast or even run the whole way. Unless some other 80+ geezer shows up. On weekdays I usually take classes at the Y: spin class, foam roller, yoga, stretch and strengthen, bodypump,

CXWORX. I look for the ones with the young chicks. I use the treadmill and elliptical, spa and sauna. My wife said I should do weight training. She has a lot of ideas. So, I cut and haul wood, vacuum, shovel snow, carry stuff up and down the stairs, dig dirt, use a non-rider mower. She says the garage needs a total overhaul this spring.

5 Tips Sara also says we need to do hills. Hike, showshoe, microspike. Find the biggest hills and keep doing them. If you ever stop doing hills, you won’t want to start again. Bristol Mountain is about the biggest one around here. In the summer, we go to Colorado for a month of hiking and climbing some REALLY big ones. We eat 3 good meals everyday. Real food. I don’t usually snack or eat sugar-added foods. Once in a while some nuts or popcorn. Ice cream a couple times a year. I eat a lot of fruit. On long runs and hikes I might take some kind of sport gel; otherwise, I stay away from those things. I like a beer or glass of wine before dinner. My advice in a peanut shell: just keep moving. Keep your race/gym bag ready to go. Don’t worry, be happy.

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Runners’ Corner

Start of the 36th Annual Highland Hospital Lilac Run 10 km – photo by Liz Gareri – Rochester Lilac Festival

Highland Hospital Lilac Run a 37 Year Tradition by Kevin P. Lucas

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unday, May 17th will mark the 37th edition of the Lilac Run. There are very few events that “run” for so many years. Participants have a choice between running the 5 kilometer (3.106856 miles) or 10 kilometer (6.2137119 miles), or run both. Yes, there are many brave and bold souls who choose to start the 5 km at 8:00AM, finish within an hour, then turn around and run the 10 km with a 9:00AM start. The Lilac Run wasn’t always a grueling 10 km finishing running up hill for the last 2 miles on Highland Avenue to the fragrance of lilacs in Highland Park. In the event’s first year it was a 5 mile run held Downtown starting at the Liberty Pole. In Lilac’s second year it became the growing popular 10 km distance. In the mid-1990’s the event was moved to the current site at Highland Park. To help grow total event participation, the complimentary 5 km distance was added in 2004. Mark your calendars, the Lilac Run is always held on the morning of the closing day of the Rochester Lilac Festival. The Lilac Run continues to draw World Class runners from across the country and large numbers of race participants from all over New York. In 1989 the race saw a record number of 2656 finishers with Chris Fox, of Maryland and now head coach of

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Syracuse University Track & Field, and Chris Hughes-Pfitzinger, of New Zealand, 3 time Lilac winner and wife of Pittsford’s Olympian Pete Pfitzinger, winning their respective divisions. In 2014 there were 2352 finishers evenly split between the 10 km and 5 km races – the 10 km was won by Kenyans Bernard Mwangi in 30:37 and Alice Kamunya in 33:34, both living in Kingston, NY. The Lilac Run is proudly sponsored these days by Highland Hospital. Reidman Insurance was the event’s earliest sponsor for a few years. In the following years Manufacturers Hanover has also played title sponsor. The most steadfast sponsor is Medved Running & Walking Outfitters. Dan Medved, owner says, “My father and I saw a growing need for the store to continue getting involved with sponsorship of community events.” Medved Running & Walking would step in during the mid-1990’s as sponsor and remain with the event to this day. Medved also acts as the race director, leads race training groups and hosts the race registration & packet pickup site from their Monroe Avenue store in Pittsford Colony Plaza. In addition to being the third race of twelve in the Greater Rochester Track Club Runner of the Year Series, the 10 km serves as the USATF Niagara Association 10 km Championship. The

May/June 2015

event provides over $5000 in prize money awards to top individual and team finishers. Since 2006 a portion of the prize money purse has been provided by the Niagara Championship, which is awarded to USATF Members. Rochester’s Kiplangat Tisia, of Kenya, winner of the race km in 2012 and was runner up in 2013 and 2014 tells us, “Winning the Niagara Championship for 3 years in a row is really nice, but winning the race overall is better.” “There is nothing like winning a tough race against out-of-town guys on your home turf.” Tisia would like to win Lilac a few more times. Over the rich 36 year Lilac Run tradition there have been 3 men’s winners who have won the race twice. Above all Lilac winners is 5-time Champion Moroccan born L’Houssine Siba. Siba won Lilac for an astounding record five consecutive years from 1993 to 1997 - he is a sub 4 minute miler and cross country runner living in Kingston, NY. Siba tells Fitness Edge, “I loved running Lilac each year…we tried to run faster than the year before.” Siba’s winning times were impressive; 30:09 (’93), 29:41(’94), 29:31(’95), 29:20(’96) and 29:09(’97). “I now own The West Taghkanic Diner in Ancram off Route 82 (NW of Kingston), but it’s not as much fun as it was winning Lilac.” The continued on page 17

RUNNERS CORNER from page 15

former 1992 Moroccan National Cross Country Team member broke his back in a truck accident in 2003 and was forced to retire from running. On the women’s side there have been six repeat winners. State University of New York at Buffalo head track & field coach and member of 5 USA National Teams, Vicki Mitchell, Chris Hughes-Pfitzinger and Kellie Cathy, USA National Team Member and Oklahoma University stand out, are the only 3 time Lilac winners in 36 years. Mitchell told Fitness Edge, “…I grew up in Amherst…Lilac was an important prize money race with an additional $1000 course record bonus.” “In 1993 I was in North Carolina at grad school (University of North Carolina at Greensboro) and received a Lilac race application from friends in Buffalo…because of the prize money I could afford the trip and help pay for school.” Mitchell is member of the Cortland C-Club Hall of Fame, NCAA Division III Track & Field Athlete Hall of Fame and Greater Buffalo Sports Hall of Fame. There have been four other fast women who have won the event twice. 2015 Lilac race participants can pre-register for the event for $25 by mail postmarked by May 12th, in person at Medved or on line. If you wait until race day the fee is $30 at Highland Park. For those more daring runners Lilac has a 5 km & 10 km Package Special for $35 by mail postmarked by May

Bob Lonsberry with 2014 Women’s Award winners photo by Liz Gareri – Rochester Lilac Festival 12th, in person at Medved or on line. For more race registration information visit: http://www.medvedrunwalk. com/medved_lilac_family_fun_run.asp Thinking about running? Take a good look at the USATF Certified courses by meeting at the Highland Park Lilac Crosswalk. Medved staff and ambassadors will be hosting a free Course

Preview Run of both courses at 9:00 AM, Saturday, May 2nd. This year the 10 km start and finish lines will be back at the Highland Park Lilac Crosswalk, as they were in 2006. The 5 km course route will be changed slightly to a shared start and finish line with the 10 km. Both courses are certified to be accurate by USATF. Bring out your family for a day at the 117th Lilac Festival. Lace up your shoes and we’ll see you at Highland Park on May 17th.

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May/June 2015

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May/June 2015

The True “Fat-Burning” Stack

Supplement Corner There are multiple different forms of Green Tea. Liquid Green Tea in the form of a liquid dropper, pill form and also a Tea form in Tea Bags. I suggest taking Green Tea first thing as you awake on an empty stomach and do consume calories for atleast 15 mins post supplementation.

By Paul Iatomasi Jr

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here are many different Fat Burning ploys and media hype everyday, cough (Dr.OZ). Excuse me as I clear my throat. Now don’t get me wrong there is some type of small evidence that can make a case for almost any kind of supplement that preaches Appetite Control or Fat Burning properties on the market today. Though I am a big supporter of natural supplementation to help achieve any health or fitness goal, I would be lying if I didn’t tell you that Diet/Nutrition is 80% of achieving your optimal body composition. Exercise/ Activity level is around 15% and Supplementation would be roughly the last 5% give or take. Now with that being said, If no supplementation is taken you have to get that last 5% somewhere which means that you may have to jack up your activity level , which could mean 1 extra cardio session a week or you may have to adjust your calorie intake plus or minus a little to get a similar results. Now the idea behind this is that by adding in certain fat burning supplements and taking them at the perfect time of the day you could manage to not have to do that extra cardio session a week which would also help you maintain more muscle mass and burn more actual fat so your overall body composition would be more impressive, as well as enjoy the overall health benefits you would also attain by taking these supplements im about to list in this article. So let’s dive into some of the key fat burning accelerators: Multivitamin/Multi-mineral Vitamins are essential to life. They contribute to good health by regulating the metabolism and assisting the biochemical processes that release energy from digested food. They are considered micronutrients because the body needs them in relatively small amounts compared to macronutrients such as carbs, proteins, fats and water. Enzymes are essential chemicals that are the foundation of certain human bodily functions. They are catalysts in the chemical reactions that are

L-Carnitine

continually taking place within the body. As Coenzymes, vitamins work with enzymes thereby allowing all the activities that occur within the body to be carried out as they should. Therefore making the body run at a more optimal level.

Carnitine is not an amino acid in the strictest sense (it is actually a substance related to the B vitamins). However, because it has a chemical structure similar to that of amino acids, it is usually considered together with them. continued on page 23

Of the major vitamins, some are water soluble and some are fat (oil) soluble. Water-soluble vitamins must be taken into the body daily, as they cannot be stored and are excreted within four hours to one day. These include vitamin C and the entire B-vitamin family. Fat-Soluble vitamins can be stored for longer periods of time in the body’s fatty tissue and the liver. These include vitamins A, D, E and K. Both types of vitamins are needed by the body for proper functioning.. Any brand that has all vitamins A-Z and all minerals, with atleast 100% of the daily allowance right down the line is also essential. I recommend taking any Multivitamin with food, for better absorption. Green Tea Extract Green tea contains compounds known as polyphenols, including phytochemicals that have antioxidant, antibacterial, antiviral, and healthenhancing properties. Tests on Epigallocatechin gallate (EGCG), a particular type of polyphenol in green tea, has shown that it is able to penetrate the body’s cells and shield DNA from hydrogen peroxide, a potent free radical. Green Tea also protects against cancer, lowers cholesterol levels, and reduces the clotting tendency of the blood. It also aids in fat loss due to the regulation of blood sugar and insulin levels. By regulating insulin levels there will be less lipid storage in the brown fat tissue. It also helps increase increase your resting metabolic rate for a short period of time, usually a few hours.

College Town GNC 1385 Mt. Hope Avenue Rochester, NY 14620 585-623-8709

May/June 2015

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May/June 2015

Personal Training as an Independent Contractor

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here are advantages to being an independent trainer, as well as disadvantages. Are you ready to make that move? You should have between one and two years minimum in a gym or health club working as a personal trainer to gain the experience and develop a client base that will support your move. Determine what your hourly/monetary requirements are for you to be on your own. Most important – you need to be certified from a nationally accredited certifying agency or a 4 year college degree in a related field; CPR-AED Certification and liability insurance. Be leery of the facility that does NOT require you to have any of the above. When choosing a facility to work from, ask yourself: does the place meet your training requirement? Will it enhance your business or will you have to “make do”? How many other trainers use the facility and when? Will your

Personal Trainer Greg & Kerry Davis 585-398-3035 [email protected] -Certified Personal Trainers -Licensed Massage Therapist -Certified Infant Massage Therapist Dan Dirkx 227-4480 [email protected] -CrossFit Level 1 & 2 -CrossFit Olympic Lifting -CrossFit Kettlebell -CrossFit Gymnastics -CrossFit Endurance (running) [email protected] Christopher Ruiz Garay 489-4282 [email protected] NASM Certified Personal Trainer Elizabeth Luckin 585-752-2640 [email protected] [email protected] -NFPT CPT -NFPT Nutrition Specialist -COOPER INSTITUTE CPT -CROSS FIT LEVEL 1 -HIKF AND ISCA KETTLEBELL -PIYO -CPR/AED

Trainers’ Corner

clients enjoy the experience? Try to look through the eyes of a prospective client. Is the facility clean with the equipment and space that accommodates your needs? Is management present or absentee? Is the atmosphere professional? Are the locker rooms/bathrooms clean? Your clients will notice… especially women. What are the hours of operation? Are the rental fees fair and affordable for the amount of usage you will require? Tour more than one facility before committing. Lastly, be aware of YOUR initial impression of the facility’s at-

mosphere from your first visit – first impressions are generally indicative of how happy and productive you will be on a daily basis….and how your clients will view their experience. Susan Siebert is a Certified Personal Trainer and owner of The Physical Forum, LLC, 1350 University Avenue, Rochester, NY 585.313.2771, www. Thephysicalforum.com. In each issue of Fitness Edge, Susan will share her knowledge from over 25 years’ experience as a trainer in the Rochester area and owner of The Physical Forum, LLC opened in 2011. The studio currently has openings for qualified trainers.

Rochester’s premier Personal Training Studio since 2011, devoted exclusively to personal trainers operating as independent contractors. Susan Siebert 1350 University Avenue Rochester, NY 14607 • 585.313.2771 • www.Thephysicalforum.com

directory Kathy McClare Just MY Fitness, Inc [email protected] • Justmyfitnessnow.com -IFPA Certified Personal Trainer; -IFPA Certified Sport Conditioning Specialist -WNBF Pro Natural Bodybuilder 1995 to present; -WNBF Pro Natural Fit Body 2010 to present -3 WNBF Pro titles, 5 amateur titles -Lifetime drug free athlete & competitor -Resist-a-Ball Instructor (Swiss Ball) -50 years young, long-standing, professional trainer that has been active in fitness world for some 30 years! Justin Merriam 474-7368 [email protected] -AFAA Certified Personal Trainer -Attitude Nation Olympic Lifting Certification Andrea Mosher 455-0051 -Certified Personal Trainer: American College of Sports Medicine -Certified Fitness Specialist: YMCA of the USA -Certified Nutrition Coach: Precision Nutrition Level 1 -Certified TRX trainer: TRX Suspension Training -Certified GRIT Instructor: Les Mills Natural Pro Fitness Coaching -Peter Fountain & Frank Gigante [email protected]

Sharon Perry-Ferrari 400-0004 [email protected] -ACSM CPT -Certified Postural Alignment Specialist -LMT Amanda Petroccione [email protected] -Holistic Nutritionist-Institute for Integrative Nutrition -CrossFit Level 1 -AFFA Certified Personal Trainer -NASM Performance Enhancement Specialist -NASM Fitness Nutrition Specialist -RTS Resistance Training Specialist Shalom Pearl Singer 585.694.1062 [email protected] http://www.pearlsphysique.com/ -Certified Personal Trainer Nfpt -Certified Zumba Instructor -Certified Aqua Zumba Instructor -Certified Zumba in the Circuit Instructor -Certified Thai Cru Instructor Lauren Wheeler 602-799-9823 [email protected] http://fullcirclefitnessllc.com/ -NESTA Certified Personal Trainer

Full trainer bios at www.fitnessedgemedia.com May/June 2015

fitness EDGE | 21

22 | fitness EDGE

May/June 2015

Rochester Fitness

calendar

May/June classes at Molly’s Yoga Corner on Monroe

Mondays 9:30-11 am Yin Yoga w Sandra Tuesdays 6:45-8 pm Raja Yoga w Hannah Saturdays 8:00-9:00 am Awakening Vinyasa Flow w Melissa

Rochester Bicycle Film Festival

www.cityofrochester.gov/bikeweek Tues. May 12, 7pm ‘Breaking Away’ at Cinema Theatre Wed. May 13, 7pm ‘Triplets of Belleville’ at The Little Theatre

Ride for Missing and Exploited Children

Unity Health Systems Total Sports Experience 435 West Commercial Street, East Rochester, Friday, May 15, 8:00am, http://www.active.com/east-rochester-ny/cycling/races/ride-for-missing-children-rochester-2015, $300 fundraiser minimum, $20 if you recruit another cyclist.

Medved Lilac 10K & 5K Family Fun Run

Highland Park, Sunday, May 17, 8:00am, 585-248-3420, http://www.medvedrunwalk.com/medved_lilac_family_fun_run.asp. $30 pre/$35 day of or run both $40 pre/$45.

J.P. Morgan Chase Corporate Challenge

Rochester Institute of Technology, Tuesday, May 26, 7:00pm, 585-3679307, [email protected]. $34 plus $1.75 credit card fee, entry deadline May 8th.

Lifetime Assistance 5K/Flower City CrossFit 5K Fitness Challenge

Rochester International Airport, USAirports Hangar, 1299 Scottsville Road, Saturday, June 6, 9:00am (registration starts at 7:30), www.raceroster. com, $20-30.

2015 Sage Rutty Tour de Cure

Xerox Campus, 800 Phillips Road, Webster, Saturday, June 13, Kelley Ligozio, 585-458-3040 x3473, [email protected], $25 registration fee, $200 fundraising minimum.

The 2015 Excellus BlueCross BlueShield Teachers Challenge 5K

Ellison Park, Sunday June 14, 2015, 8:30am, https://runsignup.com/Race/ NY/Rochester/The2015TeachersChallenge5K. $20 plus $2.50 fee.

The Catalyst Games

Nazareth College, Saturday, June 20, 8:30am start, games at 9:00am, 585-270-4119, http://www.eventbrite.com/e/the-catalyst-games-2015-tickets-15776597227. $80Rx, $60Mod & Masters. Entry deadline May 31.

Rochester Parkour Little Ninjas Camp

Rochester Parkour, June 23 thru June 27, 1:00 – 2:30pm, www.rochesterparkour.com, $75 member, $90 non-member. Ages 3-5.

Charlie’s Old Goat Run

Ganondagan State Historic Site 1488 State Rd 444, Victor NY, Saturday, June 27, 9:00am, Charles Sabatine (585)657-6272, CS4646@frontiernet. net, http://www.ganondagan.org/, https://reg.score-this.com/regx/step1. jsp?eventID=1485, $25

SUPPLEMENT CORNER from page 19

Unlike true amino acids, carnitine is not used for protein synthesis or as a neurotransmitter. Its main function in the body is to help transport long-chain fatty acids, which are burned within the cells, mainly the mitochondria, to provide energy from those lipids (so in essence it is an actual fat burner). So in essence Carnitine is a non-stimulant supplement that helps provide energy production from fatty acids, so it would give you more energy from fat coming in from your nutrition or at a deficit the goal would be to used that stored fat as fuel to be burned. This is a major source of energy for the muscles. Due to breakdown of fatty acids, it helps prevent fatty build up especially in the heart, liver and skeletal muscles. Doctors have found that Carnitine may be useful in treating chronic fatique syndrome (CFS). Carnitine reduces certain health risks posed by poor fat metabolism associated with diabetes; inhibits alcohol-induced fatty liver; and lessens the risk of heart disorders. Carnitine has the ability to lower blood triglyceride levels, aid in weight loss, improve the motility of sperm, and improve muscle strength in people with neuromuscular disorders. Carnitine is available in pill, liquid and powder forms. Most are sold in potency of 500 or 1000mg servings. It is most effective in the 1.5-4 gram dosages. I recommend taking a serving as you awake on an empty stomach and do not consume calories for up to 15-20 mins post supplementation, and another dosage 20 mins before another meal. *If you mention this article at the GNC Store located in College Town Plaza on Mt. Hope, you will receive an additional 10% off any of the above products mentioned plus you can pick my brain or my good friend Justin at the store. Paul Iatomasi is a Professional Natural Bodybuilder, Nutrition Specialist and Contest Prep Coach as well as a Bodybuilding Contest Promoter and Fitness Model. Paul can be reached via email at pauliatomasi@ gmail.com or on Facebook and Instagram (Paul Iatomasi Jr).

May/June 2015

fitness EDGE | 23

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24 | fitness EDGE

Memorial Day Murph

I

n each issue of Fitness Edge Magazine, I want to share a personal fitness experience with the hope that it will light a spark in you to give it a try for yourself. Fitness is a vehicle that can take you to some really cool places and introduce you to new friends and experiences. Last Memorial Day weekend, I participated in the ‘Memorial Day Murph’ with Tim Dougherty of Project Lean Nation along with his friends and clients on a beautiful late Spring day over in Pittsford. The workout itself consists of a one mile run followed by 100 pullups, 200 push-ups and 300 squats then another one mile run. Participants who do it ‘as prescribed’ wear body armor or a 20 pound weight vest, I did not. It was grueling and took nearly an hour (I was far off the nationwide leaderboard as Brett Constantine from Massachusetts completed the challenge with the vest in 25:07 to take top honors in 2014). The “Murph’ began in 2011 as a tribute to Navy SEAL, Lt. Michael P. Murphy, who was killed in Afghanistan in 2005 after his team encountered and released goat herders, who in turn revealed their location to the Taliban. While under heavy fire, Murphy ultimately sacrificed his life when he repositioned himself to make radio contact with command. Only Marcus Luttrell survived the battle, but did so directly as a result of Lt. Murphy’s action. Murphy received the Congressional Medal of Honor posthumously in 2007. The story was featured in the 2013 film, Lone Survivor. Today, and

May/June 2015

since inception, ALL proceeds from the Murph Challenge (www.themurphchallenge.com) fund the Lt. Michael P. Murphy Memorial Scholarship Foundation (www.murphfoundation.org.) Many Rochester CrossFit affiliates will be hosting the individual participant ‘Murph WOD’ (workout of the day, as pictured) on Memorial Day. Please check out www.CrossFit.com to find a local, recognized CrossFit affiliate near you to participate on Memorial Day, May 25. I do want to note*THE INDIVIDUAL CHALLENGE IS NOT for beginner, novice or non- exercisers. It is HARD and potentially harmful to those not sufficiently prepared. As a better way to introduce yourself to the challenge, you may want to consider a 4-person team version of the ‘Murph’ organized by RAA (the Rochester Affiliate Alliance of CrossFit gyms) hosted by CrossFit Rochester, 3750 Monroe Avenue, Pittsford, (www.crossfitrochester.com) on Saturday, May 30. Either way, be sure to come out and support this worthwhile event. I’m sure that you, like me, will make it an annual tribute to the heroes of our Armed Forces who protect our right to be fit and free.