Compete July 2013

SPORTS. DIVERSITY.

JULY 2013 • VOL. 7 NO. 7 • $5.95WWW.COMPETENETWORK.COM

GETTING WET ‘N WILD!

HE “BOWLED” HIM OVER

SWIMMINGwith the

PHOENIXSUNFISH

WHY MARRIAGE MATTERS

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DINING

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This is to honor the life of Compete family member, Douglas Holloway

who passed away on July 9, 2013.

In Memoriam

FROM THE SKYBOXBY ERIC CARLYLE, CO-FOUNDER

4 | COMPETE | July 2013Content is copyright protected and provided for personal use only - not for reproduction or retransmission.


COVER PHOTOPhoto by Tom CullisSwimwear by TimoteoModel: Colby

KICK–OFF

8 ASK THE COMMUNITY EDITOR Why Marriage Matters

10 LEFT FIELD

DEPARTMENTS

18 MVP Brian “Ish” Lubbs

30 SPORTS 2013 IGLA Championships

32 FITNESS Swimming Is For Everyone

OVERTIME

36 EVENTS

38 SPORTS YEARBOOK

JULY 2013Volume 7, Issue 7

FOUNDERSPublisher/Sales ManagerEric Carlyle • [email protected]

Publisher/Website ProductionDavid Riach • [email protected]

COMPETE MAGAZINEEditor-in-ChiefConnie Wardman • [email protected] EditorTy Nolan • [email protected]

Art DirectorJay Gelnett • [email protected]

ContributorsHarry Andrew, Bryce Carter, Renee Chase, Ian Colgate, Amy Jones, Jeff Kagan, Miriam Latto, Chris Mosier and Brian Patrick

PhotographersGregg Edelman, Don Thompson, William Waybourn

COMPETENETWORK.COMAssociate EditorTy Nolan • [email protected]

COMPETE RADIOExecutive ProducerJoe Dugandzic • [email protected]

SOCIAL MEDIAChris Lembke • [email protected]

Copyright 2013 MEDIA OUT LOUD, LLC4703 South Lakeshore Drive, Suite 3Tempe, Arizona 85282P 480.222.4223 • F 480.889.5513Compete is a trademark of Media Out Loud, LLC

MISSION STATEMENTCompete unites the world through sports.

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12 #BETRUE—THE 2013 NIKE LGBT SUMMIT

22 STRUGGLE FOR LGBT RIGHTS by Dr. William Kapfer, Guest Contributor

24 PARTNERS FOR LIFE—NOW LET’S BOWL!

22 PHOENIX SUNFISH “WETTING” YOUR APPETITE FOR SWIMMING

Davis McArthur swim

ming the breaststroke

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We generally measure our progress in life based on major life-changing events. Sometimes those events are happy, sometimes they break our hearts. But either way, they open a new chapter in our lives.

With the death of Compete family member Douglas Holloway, the rest of us at Compete are facing just such a life-changing event. Doug was a great supporter of Compete from its inception and we will miss him beyond words. His passing ends a chapter in our collective life.

But with each ending comes a new beginning. And so the Compete family starts a new chapter today. But Doug will not be forgotten. We rededicate our efforts promoting sports diversity to honor him and his commitment to our success.

Thank you for your support, Doug – we hold you in our hearts!

WITH HEARTFELT THANKS

ON DECKNEXT MONTH IN COMPETE MAGAZINE

PLAY BALL!Buy us some peanuts and Cracker Jacks

– or skip that and let’s just go straight for the hot dogs and cold beer! Like many of you, we’re eagerly awaiting NAGAAA’s 2013 Gay Softball World Series taking place in Washington, D.C. August 26-31.

With over 180 teams coming to play, this will be the largest World Series to date. And since it coincides with the 50th anniversary of Rev. Martin Luther King’s famous “I Have a Dream” speech, the theme for this year’s competition is “One Team. One Dream.”

We’ll be talking to some local folks who met through sports, fell in love and married. We’ll find out how sports have impacted their lives together. We’ll also be looking at the world’s top paid athletes and how much they’re worth. Think your name will be on the list? It never hurts to dream big!

FROM THE CATBIRD SEATBY CONNIE WARDMAN, EDITOR-IN-CHIEF

Douglas Holloway 12/21/1938 – 7/9/2013

Kickoff



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American culture shapes people from childhood into believing that getting married is an essential part of proving to the world that you’re a good person and a responsible adult. There is a parallel message simultaneously inserted into the minds of children

– if you don’t get married, you’re a failure because you are not a good person or a responsible adult.

As a family therapist, I worked with the concept of a “life script.” This is the idea that human beings often end up following scripts that were given to them by their family, their religion, their society, etc. And they saw these scripts modeled over the years by television, novels, comic books, and other media.

People often end up in therapy because they get trapped by their scripts, meaning that when they are using an unhealthy script, bad things happen. Here are some of the scripts that tend to trap people: “I come from a family of alcoholics, so I must be an alcoholic, too;” “women in my family stay with husbands who beat them;” “I know I’m gay but I have to marry a woman because men marry women.”

I often tell people who are trapped that sometimes a Story is so powerful the Story begins to tell You. That’s what getting married felt like to me. I was in the middle of one of the Major Stories of American society. I was swept up into this Story, and suddenly everyone who knew me now knew precisely how they were supposed to respond to me. They already knew their lines, they already knew how the Story was supposed to go.

These scripts are a major reason why a significant number of people get a visceral negative reaction to the idea of marriage equality. They may feel their own script has been violated – their Story is being told in the “wrong” way because marriage can only be one man and one woman. For those who support marriage equality, however, their own script has been celebrated because they are following a script that has a focus on fairness and justice.

For people who are looking at marriage equality as helping the “arc of the moral universe” to bend in the right direction, I suspect they can’t understand the vicious intensity of some of the negative reactions without an understanding of life scripts and their powerful differences.

George Takei shared in an editorial how a woman at an anti-same-sex-marriage rally was asked to write down in her own words why she came. Her response was “…I can’t see myself being with a woman. Eww.” “Frankly, as a gay man,” wrote Mr. Takei, “I can’t see myself being with one, either.”

Whoopi Goldberg’s sage advice? “If you’re not for gay marriage, don’t marry a gay person” makes perfect sense but it doesn’t address the “violation” of the scripts followed by so-called “traditional marriage” people. Of course, as Ken O’Neill pointed out, the fact that you can’t sell your daughter for three goats and a cow any longer means we’ve already redefined marriage.

But there’s often more to a marriage than two spouses. A married couple (and many unmarried couples) may also want children. In fact, a 2012 CDC study indicates nearly one out of every four children is born to an unmarried couple. There is no

easy way to find out how many of those are same-sex couples who have been unable to wed. Of course, many same-sex couples start off as a family with children because one might have been partnered with a “different-sex” person, had children and, when that relationship ended, brought the children into the new relationship.

The number of same-sex couples adopting children is increasing. However, a 2012 study by the Williams Institute found: “The geographic data suggest that many same-sex couples with children live in states with limited or no legal protections for their families.” And it’s precisely this lack of protection that is of concern. But as many people know, there are always two courts – one is the Court of Law, and the other is the Court of Public Opinion. The Supreme Court that returned marriage equality to California and struck down most of DOMA has two members who have adopted children – Chief Justice Roberts and Justice Thomas.

Using reproduction as the point of marriage to deny same-sex couples the right to marry is a useless argument that is best refuted by Chief Justice Roberts who married a woman too old to have children. Based on the homophobic rants of organizations like the National Organization of Marriage (NOM), there should never have been a Roberts marriage since his wife could not give birth without fertility treatments that would have violated their strict interpretation of their Catholic faith. That’s why it was so astonishing that NOM’s chairman, John Eastman insulted Roberts to his face in court by saying that “Certainly adoption in families headed, like Chief Roberts’ family is, by a heterosexual couple is by far the second-best option,”

A marriage like Roberts or a same-sex one is, in the eyes of bigots, only “second-best.” Now that’s a very powerful Story if you believe it. This is why Supreme Court Justice Kennedy remarked, “There are some 40,000 children in California [who] live with same-sex parents, and they want their parents to have full recognition and full status. The voice of those children is important in this case.”

Indeed it is. Because believing a same-sex marriage (or any marriage that is defined as a family through adoption) is “second best” or “less than,” places a tremendous stigma on all members of the family. DOMA, Kennedy wrote, “humiliates tens of thousands of children now being raised by same-sex couples. The law in question makes it even more difficult for the children to understand the integrity and closeness of their own family and its concord with other families in their community and in their daily lives.”

The irony is that all research clearly shows younger Americans overwhelmingly support same-sex marriage, seeing children of such marriages just as deserving and worthwhile as the children of all supposedly “correct” marriages. And those “some 40,000 children in California” of same-sex parents? In a few more years, they’re going to become voting citizens. And just like their many peers in all fifty states, they are going to be voting from their hearts based on their own Story.

WHY MARRIAGE MATTERS

Kickoff ASK THE COMMUNITY EDITORBY TY NOLAN



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DOMA IS UNCONSTITUTIONAL AND PROP 8 IS ILLEGAL!

How did SCOTUS show respect for LGBT citizens today? The Supreme Court justices ruled that DOMA, the Defense of Marriage Act, is unconstitutional and that the ban on

California’s Prop 8 is unconstitutional, returning marriage equality to that state. Social media is blowing up with lots of great pictures and posters reflecting the emotional reaction of LGBT individuals and their allies. Here are some favorites, including one of Edith Windsor, the woman who began the fight against DOMA. Sadly, her partner didn’t live long enough to rejoice in this victory.

The New York Pride Parade was led by the 84-year old Windsor as Grand Marshall. Congratulations for successfully challenging and defeating the provision that defined marriage as between a man and a woman. Enoy!

FROM JUNE 26 BLOG

Kickoff LEFT FIELDFROM THE COMPETE BLOGS



THUMBS UP TOJASON COLLINS… not only

for his courage to come out but also his ongoing willingness to support the LGBT community by among other things, finally being able to march in Boston’s pride pa-rade next to his college roommate U.S. Rep. Joe Kennedy III and speaking at the 2013 Nike LGBT Summit and a number of other venues across the U.S.

?

A: Swimming was added in 1896 with the first events being freestyle (crawl) or breaststroke. Backstroke was added in 1904 and in 1912 women’s swimming was added.

SPORTS

QUIZ

When was swimming added to the Olympic Games?

THUMBS UP TOMAJOR LEAGUE SOCCER (MLS) AND THE MLS PLAYERS UNION

… for being the second major pro-fessional team sport in the U.S. to part-ner with the You Can Play Project to ensure that athletes of any sexual orientation are treated with respect and equality. First to join this past April was the National Hockey League.

THUMBS UP TOVEGAN HIKER JOSH GARRETT… for hiking

the 2,655-mile Pacific Crest Trail from Mexico to Canada to promote both a vegan diet and the Mercy for Animals organization which works to eliminate cruelty to animals on American factory farms. To learn more or contribute to the cause, visit mercyfora-nimals.org/veganhiker.

THUMBS DOWN TOFLORIDA SENATOR MARCO RUBIO

… for firmly opposing any type of legal rights for gays. He opposes gay marriage, gay adop-

tion and was against the repeal of Don’t Ask, Don’t Tell. He also opposes ENDA – the Em-ployment Non-Discrimination Act, saying “I haven’t read the [ENDA] legislation. By and large I think all Americans should be protected but I’m not for any special protections based on orientation.”

THUMBS UP TO67 MEMBERS OF CONGRESS AND 2 SENATORS

… for taking part in NOH8 on The Hill III campaign. It marked the first time a U.S. Senator posed for a NOH8 photo: two took part – Sen. Martin Heinrich (D-NM) and Sen. Richard Blumenthal (D-CT). Also groundbreaking was the partici-pation of Congresswoman Ileana Ros-Lehtinen (FL-27th District), the first Republican Member of Con-gress to lend support to the NOH8 Campaign.

Shown is Rep. Kyrsten Sinema (AZ-09), the first openly bisexual person elected to Congress.

Photo by Adam Bouska

KickoffTHUMBS UP THUMBS DOWN



IN JUNE I ATTENDED THE NIKE LGBT SPORTS Summit in Portland, Oregon, home of the company’s world headquarters. It brought together athletes, coaches and members of both the media and national governing bodies from across the U.S. with the sole purpose of end-ing LGBT bias in sports by 2016. The LGBT Sports Coali-tion, formalized this year by last year’s attendees, is the largest integrated movement in the history of LGBT sports to tackle homophobia directly. And thanks to Nike’s sup-port, we were able to spend three days addressing this important topic.

The LGBT Sports Coalition had its start last year when our colleague, Outsports co-founder Cyd Zeigler Jr. first had the idea to create an opportunity for the many groups fighting homophobia in sports to come together. In an article he wrote for our sister-publication StandUp Maga-zine (Winter 2013 issue) he shared that “Many gay-sports groups were operating with good intentions in a bubble while other groups were duplicating the same work on their own.” With the help of LGBT sports legends Pat Grif-fin and Helen Carroll, his idea became reality.

Zeigler noted that “Competition between organiza-tions all fighting for the same goals had eclipsed the inten-sity with which they were fighting homophobia. The teamwork so inherent in sports, like it has been by many groups in the broader gay-rights movement, was largely being ignored.” Realizing that “no one gets ahead in the sports world without working together with not only your teammates, but also your potential competitors,” Zeigler said that “the people on your team, fighting for your start-ing position or your spot in the Olympics are as reliant on you for their growth as you are on them.“

This year’s expanded summit was a power-packed assembly of organizations and individuals who varied as much in age as they did in background and experi-ence. The big surprise for the 100-plus attendees was an appearance by Jason Collins, the openly gay NBA player. He asked us to keep promoting the message of sports equality that includes acceptance and tolerance for gay athletes. Saying that there are other closeted athletes who continue to need that lifeline of support, his message was made even more impactful when it was learned that it was Collins who asked his Nike contacts if he could be part of the summit.

While I’ve been to many national and international conferences over the years, there were a couple of things that made this gathering particularly memorable. The first is that this was more than a fun get-together; it was a true working session. We were divided into breakout groups according to our interest within the coalition’s four stake-holder groups and asked to identify both our successes as well as our concerns and difficulties in challenging LGBT sports bias. Stakeholder groups included:

• Coaches/Administrators• Athletes• LGBTRecreationalSportsGroups• Media

Using information from these breakout sessions, a lim-ited number of practical, achievable projects to eliminate homophobia in sports were created.

Projects for the coming year include training for K-12 physical education teachers and high school coaches; adopting a transgender-inclusion policy for college/uni-versity teams, recreational sports and intramural leagues; and implementing sensitivity training for all incoming NCAA freshman varsity athletes that covers both sex-ual orientation and gender identity. Creating a guide for sports media professionals that includes correct termi-nology, some historical background on the LGBT sports

Shane L. Windmeyer, Sean Smith, Becca Lindquist, Kye Allums, Stephanie Laffin, Anna Aagenes, Jay Hayes and Patrick Burke

THE LGBT SPORTS COALITIONENDING LGBT BIAS IN SPORTS BY 2016

BY CONNIE WARDMAN

National



movement and key contacts for quotes and reac-tion is another project. There is also an initia-tive to implement policies at sports facilities of all sizes to ban harassment or any type of dis-crimination due to sexual orientation or gender identity.

The other thing that stands out to me is the high number of young athletes in attendance and their infectious enthusiasm. Included were stu-dent-athletes from high school to college age as well as a number of recent college graduates. They were a fun-loving group to be sure but they brought with them an intense, unrelenting com-mitment to sports diversity that isn’t likely to burn out any time soon.

None of us left Portland unaffected by the pal-pable loving support of the group; there was even a closeted coach who gained the courage while there to come out to his school administrators. Between all of us, many tears were shed, indicat-ing the emotional power of our time together.

The summit has been timed both years to coincide with Portland’s Pride parade and cele-bration. In addition to the hard work, we all had a lot of fun. There was a great Friday night launch party for Nike’s 2013 #BETRUE campaign that featured a huge mirrored SHOE rotating from the ceiling. Now that’s impressive! The #BETRUE campaign featured a limited edition of both rain-bow colored athletic shoes and flip flops that were practically sold out the minute they hit store shelves. A portion of the profits from their sale will be donated to the LGBT Sports Coalition to support the projects we’ve identified to end LGBT bias in sports by our 2016 target date.

Ben Cohen and Billy Bean

Nike LGBT Sports Summimt participants

Brian Sims

National



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100% of the proceeds from

this limited-edition Stand Up for

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EVERYBODY into the

POOL!If you live in Phoenix, you know that

one of the best ways to beat the summer heat and stay cool is to get in the pool. But members of the Phoenix Sunfish love to stay in the pool year-round.

by Brian Patrick

Phoenix


nd they not only love to be in the water, they also love to socialize, usually going out to dinner together after practices. When they’re not in the water, team members hold social events every month or two and also participate in occasional community fundrais-ing events, drowning prevention and awareness campaigns and coached workouts throughout the year.

Some of the competitions the team members partici-pate in during the year are local to Arizona, throughout Phoenix and the Tucson and Flagstaff areas, while others take the group out of state for LGBT meets. To date, the team has traveled to competitions in Florida, California, Georgia, Colorado, Nevada and Utah. Locally, the team has finished as high as third place in Arizona state champion-ships over the years. Sunfish members are also proud that their practice fees are among the lowest of any local Mas-ters Swimming programs.

Formed in 2003 by Phoenix residents who had been part of LGBT swim teams in other cities where they had lived, the group started small with members practicing during open pool times at a local health club. As the organization grew, however, it started to negotiate dedicated pool time and by 2007 had gained its status as a non-profit organization with

the federal government. The team now practices regularly at the Arizona State University (ASU) Student Recreation Cen-ter in Tempe on Saturdays and Monday and practices are held on Tuesdays and Thursdays at the Chris-Town YMCA in Phoenix.

In addition to being part of IGLA, the International Gay and Lesbian Aquatics organization, the Phoenix Sunfish are also part of the United States Masters Swimming (USMS) organization. But don’t let the USMS designation scare you off. The swimming ability of Sunfish members ranges from novice to former collegiate competitor. Anyone who loves to swim is welcome to take advantage of the group’s free one-month membership to see if the organization is a good fit before joining the Sunfish.

For those who are interested in joining, there is no required tryout but they do suggest you should have at least a minimum grasp of the front crawl (better known as free-style swimming) – the other strokes they can teach you over time. A big relief for some is that you don’t have to wear a speedo-style swimsuit. Although the large majority of the swimmers choose to wear a speedo-style suit for better train-ing outcomes, you can wear the standard shorts-style swim trunks if that makes you more comfortable.

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200 Free Relay Team: (left to right) Brian Douglas, Marty Sarussi, Bill Shaw, Jim McNabb

100 Free Style: Bridget Bravo, Aliza Rain (Top)Sunfish Water Polo at ASU Student Recreation Center (Bottom)



I had an opportunity to talk with Brian Lubbs, one of the Sunfish vol-unteer coaches. He shared that Sun-fish team members include both men and women who range in age from 20s to 60s And aside from keeping cool in the pool during a Phoenix summer, here are some reasons why members have chosen to be part of the Sunfish:

• Tohavefun• Tomeetpeopleandmake

newfriends• Forexerciseandimproved

fitness• Toimproveswimming

technique• Tocompeteinswimmeets.

Lubbs joined the Sunfish in 2011 and says it’s as much a social club as it is a swim team. Swimming lessons that began for him around age five or six filled him with a love for swimming that he still feels today. On a fifth-grade swim team he swam backstroke but when he got to college he competed in the breaststroke and primarily free-style sprints. Unfortunately, while in college he dislocated his shoulder, an injury that has continued to plague him – he’s since dislocated it another eight times. But that hasn’t stopped him from swimming.

While he tried resting his shoulder for a few years to see if it would heal on its own, Lubbs has recently turned to yoga and says that it has given him improved strength and alignment. In case you wonder why he’s work-ing so hard to rehab his shoulder, it’s because he’s one of the Sunfish mem-bers who are interested in compet-ing at the Gay Games next August in Cleveland.

To join the Phoenix Sunfish or to learn more about them, go to their website – www.phoenixsunfish.org

or their Facebook page by searching for Phoenix Sunfish Swim Team.

Remember, it’s summer in Phoenix and we’ve already hit 119 degrees –

the pool is the place to be!Sunfish at Pride GALA 2012

Sunfish Pride Float 2012

2013 Pride BeerBooth

Caption

Brian Lubbs at ASU Student Recreation Center David McArthur swimming backstroke at 2012 Ron Johnson Invitational




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I may live and work in New York, but my heart, my roots and, yes, a beautiful home I own with my partner of 23 years (now my fiancé!) are in Arizona. To my great dismay, my home state has lately been acquiring a reputation as a right wing, out-of-touch

backwater, as much as it hurts to say it. I’m convinced that people have reached this conclusion largely due to nationwide coverage of some of the more backward political personalities like Gov. Jan Brewer and Sheriff Joe Arpaio. To wit, you’d be hard pressed to find someone who hasn’t seen the photo of Brewer wagging her finger in the face of President Obama on an airport tarmac.

As is usually the case, however, the truth is more nuanced. People often forget that Brewer only became governor when Janet Napolitano resigned to become the first woman to serve as the United States Secretary of Homeland Security (DHS) in the Obama Administration. Gov. Napolitano is quite progressive, with an excellent track record of support for diversity and inclusion, and is a great friend to the LGBT community.

While in office, Napolitano issued an executive order requiring that state employee benefits be extended to the partners of unmarried state employees (including those in the university system). Since gay marriage is non-existent in Arizona, it would be impossible for same-sex couples to have the rights to state employees’ medical

benefits, etc. As a result, partnered gay employees were being unfairly treated and discriminated against. Napoli-tano’s executive order rectified this situation. Once Brewer took over as Governor, one of her first moves was to repeal the executive order providing domestic partner benefits for state workers - under the guise of needing to save the state money. A ridiculous position, since a mere 250 or so people were taking advantage of this benefit at the time.

Our friends at Lambda Legal jumped on the case and eventually the 9th U.S. Circuit Court of Appeals in San Francisco blocked Brewer’s decision. Brewer appealed the decision to the Supreme Court, which just announced that it is denying Brewer’s request, and will let stand the preliminary injunction striking down the discriminatory Arizona law. The result is that state employees who are not married, but are legal same-sex domestic partners, will receive vital family health insurance benefits.

A backlash against these sorts of anti-gay antics is underway in a state that was once solidly red, but is slowly turning purple. Southern Arizona, where Tucson is, and Northern Arizona, where Flagstaff is, are both progressive regions, but the bulk of the state’s population is in the Phoenix area, which has traditionally been conservative due to the large number of retirees. Arizona has by tradi-tion been more libertarian than “right wing,” like Brewer and Arpaio.

THE STRUGGLE FOR LGBT RIGHTS IN ARIZONA

BY WILLIAM KAPFER, PH.D., GUEST CONTRIBUTOR

Phoenix



Another Arizonan, Sen. Barry Goldwater, was a liber-tarian who eventually came out publically for gay rights - calling for an end to the military ban on gays in 1993. His famous quote: “You don’t have to be straight to be in the military; you just have to be able to shoot straight.” Not only did he show outward support to the gay com-munity - including his openly gay grandson Ty - but had a great respect for ’all’ people, including the hard working immigrant field hands toiling in the fields. While still serving in the Senate, Goldwater famously told Bob Dole that if the Christian right gets control of the Republican Party, he and Dole would no longer fit in with the party. Additionally, he has said, “It’s wonderful that we have so many religious people in our party, ... They need to leave their theologies in their churches.” Boy was he right.

There are so many examples of LGBT folks who are public servants in Arizona. My good friend, Former U.S. Rep. Jim Kolbe, who came out quite awhile back, was at one time the only openly gay Republican in the U.S. House of Representatives. I had the great honor to attend his wedding last month when he married his long time partner Hector who, by the way, is a native of Panama. My buddy Neil Giuliano was the long-time openly gay Republican mayor of Tempe, Arizona, who I predict will one day make it to the Arizona governor’s mansion. In addition to Kolbe, a number of gays have served in the

Arizona house and senate with distinction-just think of Arizona State Senator Ken Cheuvront and state legisla-tor Steve May. Add to the list Congresswoman Kristen Simena from Phoenix, recently elected last year as the first openly bisexual member of the U.S. House of Representa-tives. I give it one or two more election cycles until the yahoos currently bringing down the name of Arizona will finally be in the minority.

What this means for me? Well, within minutes of SCOTUS’ magnificent overturn of DOMA, I flipped my Facebook status to “Engaged” after a romantic, mid-air, IM marriage proposal from my beloved. While a flood of congratulations messages rushed in, I actually let myself entertain the real possibility that he and I could one day retire in our cherished Tucson as a couple of old married farts.

But more than that, this transformation for Arizona could be momentous for the countless hard-working, tax-paying LGBT Arizonans who fight the good fight every day, and who deserve to be treated with dignity and respect, and who deserve - like any American-the legal right to marry the person they love. They deserve equality – and I believe they will see it soon – but there’s a lot more work to be done.

First published in edgeonthenet.com onSaturday, June 29, 2013.

Phoenix



PARTNERSFOR LIFENOW LET’S BOWL!

“I now pronounce you partners for life,” said the Canadian justice of the peace who married Thomas Fleisher (left) and Ken Hoffman (right) in Toronto on May 26, 2011. And knowing that they

were in a hurry, he immediately added, “Now go bowl well.” After nine years together Thomas and Ken got married at that year’s annual tournament held by IGBO, the International Gay Bowling Organization.

BY CONNIE WARDMAN


or those who know and love them, it’s not surprising that this public declaration of their lasting love for one another would happen around a bowling tourna-ment. With a mutual passion for bowling, their individ-ual and shared lives have been shaped by their love of this sport. And it’s important to them that those who are dis-missive of bowling as a real sport realize that the game requires athletic ability and skill just like any other sport.

Ken is the president of PUGBA, the Phoenix Uni-fied Gay Bowling Alliance that encompasses seven gay leagues within the Phoenix metropolitan area. He also serves as director for PRIT, the Phoenix Regional Invi-tational Tournament that annually brings bowlers from across the U.S. and Canada to Phoenix in March for a fun-filled weekend tournament. Thomas enthusiastically accepts and fulfills his role as PUGBA’s first lady – and who doesn’t love a first lady who wears a kilt to bowl! If you don’t know them, it might be easy to think that they’re an unlikely couple but the fact is that they are a wonder-ful match.

Thomas is the more outgoing of the two. Filled with entertaining and outrageous stories that can be delight-fully shocking to those not familiar with the LGBT com-munity, he seems like the classic extrovert. But it hides the fact that he is really very shy. It takes a bit of time for him to feel comfortable enough with someone to be totally open. And no wonder. A native of Minneapolis, Minne-sota, his coming out wasn’t easy.

His connection to bowling dates back to his childhood. Going to the bowling alley with his mother and father, Thomas recollects being six or seven and watching them bowl, especially his mother, saying “I just remember look-ing at her and thinking she’s awesome.” Bowling contin-ued to be important to him as he got older. While living in a foster home he bowled every chance he got at the local YMCA, recalling that it wasn’t unusual for him to bowl ten hours non-stop.

Always creative, Thomas eventually entered the Min-neapolis College of Art and Design, earning a bachelor’s

degree in fine arts in 1989. This led to a wonderfully excit-ing international career as a commercial photographer with a principal base in Brussels, Belgium. Although he’s given up the large commercial cameras he used to use for his iPhone camera, his keen eye for composition and design are evident when looking at the pictures on his Facebook page. He hopes to have a gallery showing of his images sometime in the near future.

Now a quality analyst for Wells Fargo, his practiced eye can also spot patterns and trends in numbers, a gift that prompted his boss to nominate him for the Wells Fargo Innovators Club Team Choice Award for 2013. Out of more than 280 thousand eligible employees through-out the entire company, Thomas made their top ten list of innovators. Clearly, he loves his job. It doesn’t take much for him to talk about the job itself as well as the company and how much he appreciates the way Wells Fargo sup-ports diversity within the company, saying that they do an incredible job.

Ken is the quieter of the two but he is certainly no shrinking violet. He exudes a quiet self-confidence that sends a subtle but definite message that he’s perfectly capable of meeting any situation head on and taking charge. A native of Tillamook, Oregon, his coming out wasn’t the traumatic experience many gay people face. His mother is and always has been very open and sup-portive of him and she has welcomed Thomas as part of the family as well.

Always an honor student, Ken was also the stu-dent body president at his high school and received a full scholarship to college. In addition to a love of bowl-ing, he always had an interest in business but wasn’t sure which branch he would choose. After spending two years at Whitman College, a small, private liberal arts college in Walla Walla, Washington, he spent his last two years at Oregon State University and graduated with a bachelor’s degree in business. His college studies had focused his love of business on finance and following his graduation, Ken began a banking career in Seattle.

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It was a new bank opportunity, how-ever, that brought Ken to Minneapo-lis. And it was his love of bowling that enabled him to meet Thomas in 1999 at what else, a bowling tournament. But it wasn’t until April 7, 2002 when they had their first date – they were both single, there was undeniable chemistry and the two quickly became a couple.

Thanks to their travels to the various regional, national and international bowl-ing tournaments, they knew they wanted to live in Phoenix. Figuring that a pool to cool off in the summer heat of the desert was preferable to a warm house to escape the bitter winter cold of the north, they set a goal of moving there by July 2004. And in October of 2003 Ken accepted a job with the Internal Revenue Service’s small busi-ness division in their Phoenix office.

Thomas put his Minnesota house on the market and in January of 2004 he got word that it had sold. So the closing was set for March 15. Why? Because it coin-cided with a bowling tournament – natu-rally! They got to sign the papers on their home and have a great going away party in Minnesota and still make it back to Phoenix in time to bowl in PRIT.

The following year PUGBA tapped Ken to serve as director of sponsor-ships. It was also about this time that he decided to go back to his first love, bank-ing. Hired by Wells Fargo, he was a vice president specializing in the areas of relationships and risk management. And like Thomas, he has nothing but praise for the way the company supports both its LGBT employees and the overall community. Even though he has recently accepted a position as vice president with Bank of Arizona in their corporate trust department, Ken is very proud of his association with Wells Fargo.

It’s those business, creative and relationship skills that people like Ken, Thomas and many other dedicated bowl-ers bring to their organization. The IGBO bowling com-munity is exceptionally loyal, both to the sport and to their fellow-bowlers. There is a core of dedicated bowlers like Thomas and Ken who not only participate in their local and regional tournaments but who also travel to many of the national and international tournaments in support

of their fellow athletes. And not all those bowlers are gay – there are many straight allies who happily support the cause of diversity by their involvement with their local gay bowling leagues.

In Phoenix, the mission statement for PUGBA is to “Promote and foster amateur bowling competition at the local and national level for the LGBT and Allied commu-nity. The organization shall promote unity, communica-tion and fellowship in all LGBT sport, competitions in the LGBT and Allied community.” Ken shared that this is the first time their by-laws re-write committee emphasized the allied community.

Noting that PUGBA’s vice president and PRIT co-direc-tor Tina Marie Mae is straight, Ken said that “the commit-tee felt very strongly to be all inclusive and to specifically

(continued on page 28)



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make sure to mention our Allied straight community.” Saying that he “couldn’t have been prouder of them for taking this to task,” he continued to say that PUGBA’s focus is now very clearly outlined as being of service to both the LGBT community and their Allied partners.

In addition to enjoying the camaraderie that is a nat-ural part of team sports like bowling, PUGBA members enjoy supporting local community organizations, such as 1N10 and Mulligan’s Manor that provide a safe and wel-coming atmosphere for LGBT youth. For Thomas, who ran away from home at a young age, the community sup-

port the local bowlers offer LGBT youth in the Phoenix area is deeply meaningful.

Thanks to Thomas and Ken and the many other LGBT and ally athletes like them, the prejudice against gay ath-letes in particular and the gay community in general is starting to change for the better. Now celebrating their eleventh year together, it’s a sure bet that Thomas and Ken will continue to love and thrive as a couple and that their life will continue to revolve around their shared passion for bowling. And that, to quote the iconic Martha Stewart, “is a good thing.”

(continued from page 26)




SWIMMERS WORLDWIDE WHO BELONG TO IGLA (the International Gay and Lesbian Aquatics) will be gathering in Seattle August 13-18 for the IGLA 2013 Championships, appropriately named, It Gets Wetter. Devoted to developing and promoting swimming, water polo, diving and synchronized swimming for the LGBT community, IGLA grew out of the first Gay Games in 1982.

A model of sports diversity, the organization’s mission is to promote participation in aquatic sports among gays as well as friends of the LGBT community and to also maintain the highest standards for aquatic competitions and international standards for all Gay Games and IGLA championships.

Held every year when a Gay Games isn’t scheduled, approximately 800-1,000 water lovers will be traveling to the Emerald City next month for the championships from as far away as Iceland, Germany and France. This marks the second time Seattle has played host to the annual event and local hosts will be members of Seattle’s Orca swim team.

Swimmers will be competing in diving, swimming, both in the pool and open water, synchronized swimming and water polo. There will also be fun favorite, the Pink Flamingo Follies, the annual skit competition. While the indoor competitions are being held at the Weyerhaeuser King County Aquatic Center, the Open Water one-mile and two-mile swims will take place in Lake Washington, just off the Mercer Island coast.

In addition to the competition, the local hosts also have a full social calendar planned. Starting with an open-ing party at the Seattle Aquarium, there will be a cruise around Puget Sound, hosted dinners, a women’s garden party and a closing awards banquet and dance party. With Seattle being named as the most popular city in the U.S. according to a June poll from Public Policy Polling, many participants will also be playing tourist while there, taking advantage of the Boeing factory tour and trips to Vancou-ver and Victoria Island.

At last year’s championships in Reykjavik, Iceland, it was Team New York Aquatics (TNYA), the Masters-level swim/water polo/diving team out of New York City that blew their competition out of the water, winning the large team swimming medal, the water polo tournament and the Pink Flamingo competition in addition to taking medals in diving. They also had a number of individual swimmers who turned in stellar personal and/or team performances.

According to Elisabeth Turnbull-Brown, she and her team co-chair Jack Martins are part of the 60 members of TNYA across swimming, diving and water polo who are headed to Seattle next month. In terms of swimming, the team will compete in both pool and open water and of course, the Pink Flamingo Follies. With Scott Jordan as head swimming coach assisted by Tom Gelinne, and diving coach Croft Vaughn, the team is looking to best last year’s performance.

IT GETS WETTERIGLA 2013 CHAMPIONSHIPS

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YOU MAY OR MAY NOT BE LUCKY ENOUGH to still have that svelte athletic body of your youth. But just maybe you’ve put on some pounds over the years; maybe you’ve had some sports injuries or been in a car wreck that have left you with physical limitations; maybe you’re in a job that is tremendously time-consuming and stressful – and because of any of these reasons, you’ve given up regular exercise. Now what do you do to get back in shape? Try swimming.

In a WebMD Weight Loss Clinic Feature by Barbara Russi Sarnataro, she says swimming is not only easier on the body, it also has fitness benefits that include weight loss. According to Robert A. Robergs, director of the exercise physiology labs at the University of New Mexico in Albuquerque, swimming is especially good for those with physical limitations or who find other types of exercise painful. “It is a good, whole-body exercise that has low impact for people with arthritis, musculoskeletal or weight limitations.”

The reason swimming is so beneficial to people of all fitness levels is water’s buoyancy. It cushions stiff joints and delicate bones that have taken the brunt of hard exercise and play. In fact, your body is supporting only 50 percent of its weight when you’re immersed in water to your waist. That number rises to 25-35 percent when you’re immersed to your chest, and when you’re literally in up to your neck, your body is only supporting 10 percent of your weight.

Because of this, athletes use water after an injury to rehabilitate as well as when cross-training. And those with arthritis or other disabilities using water to improve their overall fitness also increase their range of motion and wind up relieving pain and stiffness in the process. According to Robergs, there is an additional benefit for those who suffer from exercise-induced asthma because “the warm, humid air [in the pool’s surround-ings] causes less irritation to the airways.”

But what if you just want to get back into shape? Swimming is still a great way to get fit, says Tay Stratton, head swim coach at the Little Rock Athletic Club. She notes that swimming uses all the major muscle groups that include the shoulders, back, abdominals, legs, hips and glutes. And because exercising

in water provides 12-times the resistance of air in every direction, it definitely helps to build strength.

Regarding your ability to lose weight by swimming, Robergs says that “research done on swimming showed that weight loss seemed more difficult. The theory is that the water submersion initiates a complex [nerve pathway] to lower metabolic rate.” That lower metabolic rate means that you’re using fewer calories. However, he goes on to say that these explanations need additional research and that if you follow the same principles of any exercise and challenge yourself, swimming can indeed be a help in losing weight.

If you’re ready to dive in, experts recommend getting a swim coach or joining a masters swimming group in your area. Don’t let the “masters” designation scare you away – it simply means over the age of 20. The reason for joining a masters team is because it accommodates all skill levels, from beginners to advanced. They will help you learn technique (which in swimming is everything) and work toward building endurance, stroke efficiency and speed if you want to challenge yourself. You can also choose to swim competitively but you aren’t required to compete against other swimmers. All you really need to get started in terms of equipment is a comfortable swimsuit and a pair of goggles. Just get in the water, start to swim and feel the world fading away.

SWIMMING “FITS” EVERYONE

FitnessBY MIRIAM LATTO




THE NUMBER ONE QUESTION I STILL GET ASKED by clients has to be this: What is the secret to getting good abs? The secret to this success can be found by strengthening the muscles that form your center of gravity – the core.

To get a strong core you need to train the muscles underneath the abdominals, the lower back and the fibres that surround the hip. These core muscles help maintain proper body posture and hold the spine in an upright position – and they are vital for lower back strength. Strengthening your core muscles will also help indi-rectly with weight loss. The stronger your core, the harder you can

train without getting any injuries. Remember that core training should

be a compliment to a balanced resis-tance and cardio training regime. Incorporate these exercises into your workouts three times a week and quickly see improvements. You need to select different exercises each time you work out, but here are three of the basics to get you started.

STRONG TO THE CORE

1. PLANKLie on your elbows and straighten your legs while pressing your toes against the floor. Distribute your weight evenly across your fore-arms and toes and keep your back straight. Hold for 45 seconds.

2. REVERSE BRIDGELie on your back and place your hands by your sides with your knees bent so your shins are vertical to the floor. Lift your hips off the floor as high as you can and squeeze your butt. 12 reps.

3. SIT-UPSLie on your back with arms by your side and knees bent. Reach towards the feet as you sit all the way up. Keep your spine slightly rounded throughout the movement. 15 reps.

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Tips for Success

In between making sure the boss, wife/husband and the kids are all taken care of you need to take care of the most important

person… you! Let’s face it, we all live busy lives and are flat out trying to get through our day to day jobs and social engagements

let alone follow a detailed meal plan and exercise program. For this reason I have put together the pie graph below to give you a

visual of what your plate should look like at each meal. Size wise, NOT always weight wise, the bulk of your plate should be

vegetable based, with a slightly smaller portion of protein and the smallest portion of fat. This is NOT a scale of calories, grams of

protein, or carbohydrate and fat, it’s simply shows how much from each group you should use in volume.

I have 4 simple rules that will help you stay on track and have you seeing results in no time at all!

1. Don’t cheat during the week!

Sounds simple enough, but this rule could seriously save you 1000s of wasted calories each month. Never keep junk food

or cheat meals in the house, as I can guarantee that every day will become a cheat day if you do. Fill your fridge with only

the essential foods that you need for your meal plans. This way when little things do pop up, like a lunch meeting, or an

unexpected midweek dinner out, it’s not going to put you back to your starting point.

2. Prep for success! You wouldn’t expect to be successful at a job interview without a little preparation beforehand would you? I know we all

want the quick fixes, but unfortunately there are none. Meal preparation is crucial for getting the results you want, but little

things like making some extra food at every meal and dividing it up in single serve containers for your “healthy” lunch

tomorrow is a very easy way to save time. Take an hour out of your day twice a week to cook up a few chicken thighs,

chicken breasts, and some baked white and sweet potato. All these will keep in the fridge for a few days.

3. Eat more, weigh less!

Just like we change your training up all the time for maximum muscle response, I like to do just the same for your

metabolism. Our bodies adapt to everything very quickly, and too much of a “good” thing can sometimes be not so good.

By consuming a variety of foods from each of the colour groups on a regular basis, we not only ensure that we are getting

a great balance of all the nutritional value in the foods we eat, we also avoid giving ourselves a “sluggish” metabolism, and

avoid becoming “addicted” to the same foods.

4. Listen to your body, not your friends!

The most important tip I can give you is to listen to your body and find out what works best for you. Just because your

friend had great results from something they read in a magazine, doesn’t mean it will work for you. Everyone responds

differently to food and exercise. The trick is to listen to yours, and find out what works best for you. Not all foods were

meant for everyone, so if you find something makes you feel bad, bloats you, or gives you a headache; delete it from your

diet. You know your body better than anyone, so only you can make these decisions.

Meals

Vegetables & Leafy GreensMeat, Poultry, Seafood & EggsNuts, Seeds & OilsBerries & FruitsGrains, Pasta & BreadCheese, Milk & Yogurt

Nutritional Information

PROTEIN SOURCES

Meat, Poultry, Seafood & Eggs

Aim for a minimum of 3 servings a day and choose from Organic grass-fed meats, free-range hormone-free poultry, fresh seafood,

free-range organic eggs and organic additive-free protein supplements whenever possible. Consume a mixture of both lean and

fatty cuts of meat, poultry and fish. Consuming a variety of all foods from this group can provide a good source of Niacin, Vitamin A,

Vitamin B6, Vitamin B12, Vitamin C, Calcium, Iron, Magnesium, Zinc, Selenium and Protein. If you would like to decrease your red

meat and poultry intake, you can increase your seafood, eggs or supplement with pea and rice protein. In addition, you can

consume a larger amount of primary carbohydrates that are slightly higher in protein such as spinach, rocket, kale, broccoli, peas,

and mushrooms. Nuts and seeds such as almonds, pistachios, sunflower seeds and pumpkin seeds. Tertiary carbohydrate sources

such as lentils and broad beans.

PRIMARY CARBOHYDRATE SOURCES

Garden Vegetables & Leafy Greens

Aim for a minimum of 3-4 servings a day to provide a good source of dietary fibre. You can almost eat as much as you want from

this food group, as it’s high in fibre, high in nutritional value, and will leave you feeling full and satisfied. The bulk of your

carbohydrate intake should consist of fresh organic garden vegetables and leafy greens whenever possible. Limit the amount of

vegetables you consume from the far right dark green column in the evening or near your bed time, as this is when your energy

requirements are lower and any unused carbohydrate can be stored as body fat. Consuming a variety of all foods from this group

can provide a good source of Niacin, Magnesium, Phosphorus, Copper, Dietary Fibre, Vitamin A, Vitamin C, Vitamin E, Vitamin B6,

Thiamine, Riboflavin, Folate, Calcium, Iron, Potassium Zinc and Manganese. GOOD FAT SOURCES

Nuts, Seeds, Animal Fat & Oils

Aim for a minimum of 3-4 servings a day. For sustained energy throughout the day and healthy skin, you should consume a

generous amount of good fats from nuts, seeds, plants and animal products. The important rule to remember is that you need to

consume a low intake of complex carbohydrates (grains) as carbohydrate and fat are BOTH an energy source. Consuming a

variety of all foods from this group can provide a source of Manganese, Magnesium, Vitamin A, Vitamin B, Vitamin B12, Vitamin C,

Vitamin D, Vitamin E, Vitamin K, Folate and Calcium.

HYDRATION

Water & Herbal Teas

Aim to consume a minimum of 3 litres every day as hydration is essential for your body and your brain to function at its peak on a

daily basis. Choose drinks that are low in sugars and high in antioxidants, as this will boost your immune system as well as your

energy levels and help flush the body of excess fluid. Mineral water with natural flavouring is a great “fizzy” drink alternative.

SECONDARY CARBOHYDRATE SOURCES

Berries & Fruits

Aim to consume 1-2 pieces a day and reduce consumption when energy requirements are low, or when close to your bed time.

Fresh and frozen fruits make for healthy snacks that complement our primary food groups. They provide extra energy where

needed and make the perfect pre-workout snack. Consuming a variety of foods from this group can provide a source of Potassium,

Antioxidants, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin K, Folate.

TERTIARY CARBOHYDRATE SOURCES

Grains, Cereals, Pasta, Lentils & Bread

Aim to keep consumption of these foods to 3-4 servings a week. This food group should be used as an occasional food source that

compliments the primary and secondary carbohydrate sources, so it shouldn’t dominate your daily calorie intake. This is especially

important if your goal is to lose weight. These foods can promote water retention; inflammation and a toxic build up within the body.

This can result in bloating, a poor complexion, and low energy levels. DAIRY PRODUCTS

Cheese, Milk & Yogurt

Consume dairy as an occasional food source, especially if your goal is to lose weight. Be aware of ‘low fat’ products that are high in

sugars and additives. Dairy products can promote weight gain; lactose intolerance, inflammation and a toxic build up within the

body resulting in a poor complexion and low energy levels. You can get all your calcium requirements from consuming a good

balance and quantity form the Protein, Primary Carbohydrate, Good Fats and Secondary Carbohydrate sources.

Meal Plan Quantities

TAKE CONTROL OF YOUR MEAL PLANNING

Stop counting calories or worrying about grams of proteins, carbohydrates and fats right now! With my colour coded system all the

hard work has been done for you. It’s easy to plan a healthy nutritious meal by using the required amount of food from each colour

group. Simply mix and match your food choices to ensure all vitamins and nutrients are consumed and prepare a completely

balanced diet that gives your body and your taste buds the variety it needs to achieve your goals.

Understanding what food does to your body will be the difference between a “crash diet” and a lifestyle change. Writing the

shopping list and meal plans for you is only doing half the job.

Choose good quality foods from a selection of fresh organic, free range, and grass feed products wherever possible to give your

body a nutritional edge. This may seem more expensive to begin with; however you will probably find that you will waste less, food

will tastes better, and the nutritional value is much higher. Over time you and your body will reap the rewards, besides that fact that

you deserve the best anyway.

For simplicity, foods have been grouped into serving sizes per day by pieces, handfuls and cups. Energy requirements will vary

depending on your activity levels, body type and goals, so you can easily adjust your serving sizes accordingly. Leaning to follow

these guidelines is as simple as learning to make a new recipe for the first time. Once you have weighed things out a few times and

by following the guidelines below, you can easily eyeball the measurements out for each meal after that. Daily meals should be

based on large servings of fresh organic leafy greens and vegetables with moderate amounts of proteins and good fats, with a low

amount of fruits and grains. Dairy should be limited to very small daily amounts (especially for weight loss). Alcohol consumption

should be kept to a minimum, 1 glass per night at most.

Food Groups Colour

Average Serving Quantities

Proteins Sources

Meat, poultry, seafood

and eggs. Steak – width and thickness equal to the palm of your hand or about 180 grams per serve

Chicken - 1/4 breast or 1-2 thigh pieces or about 180 grams per serve

Fish – width and thickness equal to the palm of your hand or about 180 grams per serve

Eggs – 2 whole eggs per serve

Powders – follow serving suggestion on the label

Primary Carbohydrates

Garden Vegetables and

Leafy Greens. Eat as much as you want from this food group as it is high in fibre, which will make you feel full,

and is pack with nutritional value. Choose a minimum of 3 vegetable varieties and 1 leafy green

per meal, and try to consume as many varieties as possible across the week. Choose garden

vegetables rather than the “root” vegetable variety in the evening. The rule is; If it grows “on” the

ground eat as much as you want, if it grows “in” the ground limit your intake in the evening.

Good Fat Sources

Nuts, seeds, animal fats

and oils. Nuts and oils are my preferred energy source and a great way to increase your good fat intake

for continuous energy throughout the day. You will need these good fats when your starchy

carbohydrate intake has been reduced.

Nuts & Seeds > ½ Handful per day or approximately 15 nuts

Approximately 30ml of per day of oils

Drinks Water and

Herbal Teas

Aim to drink approximately 500ml or at least 1 large glass of purified water with every meal and

snack. Soda/Soft drinks and coffee do NOT count as an essential fluid and should be avoided as

much as possible. Try to limit coffee to 1 a day. Add natural flavour to water, or mineral water as

a healthy alternative to a “fizzy” drink.

Secondary

Carbohydrates

Berries and Fruits

Consume 1 – 2 medium size pieces of fruit per day. Fruit is a great pre-workout or midmorning

snack, but avoid consuming fruit in the afternoon or close to your bed time if weight loss is your

goal. The exception to this rule is when you are off to an intensive training session.

Tertiary

Carbohydrates

Grains, Pasta and Bread

Avoid consuming grains more than 3 times per week. Serving sizes should be kept to 1 slice of

bread or half a cup of grain per serve. Avoid all grain products after lunch, or when your energy

requirements are lower.

Dairy Products

Cheese, milk

and yogurt Use full fat dairy products, cut your serving size in half and keep consumption to a minimum.

Most low fat products are full of sugar and extra additives that will do your body more harm than

good. Pure cream or coconut cream is a great tasting way to flavour your tea or coffee, while

keeping your sugar intake low. Swap the latte for a long black and avoid consuming milk based

coffee drinks whenever possible.

Food Groups Colour Chart

MEAT, POULTRY, SEAFOOD & EGGS

Veal

Duck

Salmon Steak Sea Bass

Powders

Beef – rump steak Rabbit

Tuna (steak)

Crab

*Sugested Serving*

Beef – sirloin steak Ham

Tuna (can in oil) Lobster

Rice & Pea Protein

Beef – scotch fillet Chicken Breast

Trout

Mussels

Soy & Whey Protein

Beef – eye fillet Chicken Thigh

Swordfish

Oysters

*Powders can be a

good supplement,

but shouldn’t be the

bulk of your dietry

protein source*

Venison

Chicken Mince Snapper

Prawns

Lamb – all cuts Turkey Breast

Perch

Squid

Pork

Turkey Thigh

Barramundi

Eggs

Kangaroo

Turkey Mince

Halibut

Chicken Eggs

GARDEN VEGETABLES & LEAFY GREENS

Broccoli Varieties Capsicum (peppers) Cucumber

Watercress

Taro

Cauliflower

Celery

Pumpkin

Lettuce All Varieties Potato Varieties

Squash Varieties Tomatoes Varieties Mushrooms

Bean Sprouts Sweet Potato

Asparagus

Onions

Rhubarb

Kale

Turnips

Cabbage Varieties Peas

Baby Spinach

Radicchio

Parsnips

Zucchini

Green Beans

Rocket/Arugula Chicory boiled

Yams

Eggplant

Bamboo Shoots Turnip Greens

Bok Choy boiled *Avoid this column

after 3pm, unless

energy is required*

Silver Beets

Brussels Sprouts Carrots

Mustard Greens

Olives

Leeks

Beetroot

Sprout Varieties

NUTS, SEEDS, ANIMAL FATS & OILS

Brazil

Pecan

Pine Nuts

Olive Oil

Pouring Cream

Almonds

Walnuts

Cashews

Fish Oils

Coconut Milk

Hazelnuts

Chestnuts

Sunflower Seeds Coconut Oil

Coconut Cream

Macadamia

Pistachio

Pumpkin Seeds Macadamia Oil

Avocado

*Choose a variety of nuts for snacks or add to meals to keep your

good fat intake up. This will be used as energy through the day* Flaxseed Oil

Butter

Avocado Oil

Almond Oil

WATER & HERBAL TEAS

Water/Mineral Water Dandelion Tea

Camomile Tea Rose-Hip Tea

Coffee

*Water is essential

on a daily basis. This

is best consumed

plain. Use natural

flavours where

needed*

Ginger Tea

Ginseng Tea

Liquorice Root Tea Spirits & Wine

Peppermint Tea Green Tea

Black Tea

*Limit these drinks

due to their dehydrating and

toxic implications on

the human body*

Rose-Hip Tea

*Choose from a variety of herbal teas, as they are high in

antioxidants. They can boost energy throughout the day, yet also

help you sleep at night, allowing your body the recovery it needs*

BERRIES & FRUITS

Raspberries

Coconut

Pineapple

Apricots

Rockmelon

Boysenberries Currents

Figs

Peaches

Cantaloupe

Blueberries

Passion Fruit

Dates

Nectarines

Watermelon

Strawberries

Apple Varieties Oranges

Plums

Honeydew Melon

Blackberries

Bananas

Grapefruit

Mangoes

Kiwi Fruit

Acai Berries

Cherries

Mandarin

Pears

Paw Paw/Papaya

Guava

Lemon

Lime

Pomegranate

Grapes

GRAINS, CEREALS, PASTA, LENTILS & BREAD

Quinoa

Granola

Cous Cous

Rice Cakes

Rice Bread Wraps

Soba

Barley

Corn

Rye Bread

Spelt Bread

White Rice

Wild Rice

Kamet

Ryvita Crisp Bread Gluten Free Bread

Basmati Rice

Oats

Bean Varieties Wholemeal Bread

Essene Bread

Brown Rice

Pasta

Lentil Varieties

*Consume foods from this group no more than 2-3 times per week, or every second day*

CHEESE, MILK & YOGURT

Colby Cheese Edam Cheese

Cream Cheese Whole Milk

Substitutes

Parmesan Cheese Cheddar Cheese

Ricotta Cheese Greek Yogurt

Soy Milk

Mozzarella Cheese Feta Cheese

Cottage Cheese Dark Chocolate

Rice Milk

Brie Cheese

Camembert Cheese Mozzarella Cheese Sour Cream

Oat Milk

Gruyere Cheese Jarlsberg Cheese

Monterey Jack

*Pouring Cream* Almond Milk

*Limit large intakes of dairy to 1-3 times a week. Use milk products sparingly especially for weight loss*

8 Week Workout Schedule

M

T W

T F

S

WEEKS 1 - 4

GET

FIT

1

&

2

Volume 2 Section 1,2

Volume 2 Sequence 1,2,3




EXTRA RECOVERY DAY

3

& 4

EXTRA RECOVERY DAY






WEEKS 5 - 6

GET

FIT

5 EXTRA RECOVERY DAY






6

V2 Section 1,2

Volume 2 Interval 1,2,3


EXTRA RECOVERY DAY

V2 Section 1,2


V2 Sequence 1,2

V2 Interval 3,4

WEEKS 7 - 8

GET

FIT

7

Volume 2 Interval 1,2,3,4






8







In the 1st Phase ‘GET FIT’ - you should use the warm up and the cool down section from each program listed

on the timetable. If at any time you feel as though you are exerting yourself more than you are capable of,

then you should rest until you feel yourself stabilize. The 1st Phase is designed to teach you exercise

technique, and get you into your exercise schedule, and understanding the purpose of the different workouts.

8 WEEK MEAL PLANNER

MO

NDAY

MEAL 1 SNACK 1 MEAL 2 SNACK 2 MEAL 3

Ham and Vegetable Omelette

Almonds Salt and Pepper

Chicken with Roasted Vegies and Salad

Banana Spicy Thai Beef Salad

TUES

DAY


Rice Cakes with Cottage Cheese and

Strawberries

Kiwi Fruit and Almonds

Tandoori Chicken Wrap

Protein Shake

Chargrilled Swordfish

with Sweet Potato and Leafy Green Salad

WED

NESD

AY MEAL 1 SNACK 1 MEAL 2 SNACK 2 MEAL 3

Protein Smoothie with Frozen Raspberries

Fresh Vegetable

Juice

Tuna and Quinoa Salad

Banana Grilled Portobello

Mushroom with Mixed Green Salad

THUR

SDAY


Poached Eggs with Smoked Salmon and

Mixed Greens

Hummus with Carrot and Celery

Sticks

Chicken Breast with Coriander and Lime Dressing and Asian

Green Stir Fry

Walnuts Eye Fillet Steak with Eggplant, Mushroom

and Spinach

FRID

AY


Fruit Salad with Toasted Muesli and

Greek Yogurt Boiled Egg

Herb Crusted Chicken with Roasted Pumpkin

and Mixed Green Salad

Protein Shake and Almonds

Mixed Meat Kebab with Vegetable Medley

SATU

RDAY


Herbed Breakfast Frittata with Broccoli,

Mushroom and Spinach

Banana and Almonds

Veal Steak with Potato, Sundried

Tomato and Salad Kiwi Fruit

Chargrilled Lamb Steak with Cranberry

Sauce Dressing

SUND

AY


Quinoa Breakfast Porridge

Macadamia Nuts

Spinach Quiche with Garden Salad

Banana Milk Shake

Pork Dinner

START

TODAY


AQUATICSIt Gets Wetter – IGLA 2013 ChampionshipsSeattle, Wash.August 13-18

BOWLINGMusic City Invitational TournamentNashville, Tenn.July 19-21

San Diego InvitationalSan Diego, Calif.August 2

Big D Classic InvitationalDallas, Tex.August 8

Menopause – the TournamentAtlanta, Ga.August 16

GOLFMorongo Golf Club at Tukwet CanyonBeaumont, Calif.July 14

Mission LakesDesert Hot Springs, Calif.July 27

ICE HOCKEYVancouver ClassicVancouver, BC, CanadaAugust 1-3

RODEORocky Mountain Regional RodeoGolden, Col.July 12-14

Great Lakes Regional RodeoBelleville, Mich. July 26-28

Zia Regional RodeoSanta Fe, NMAugust 2-4

SOFTBALLK-Town KlassicKnoxville, Tenn.July 27

Portland CupPortland, Ore.August 10

Gold Rush ClassicSacramento, Calif.August 17

TENNISColumbus Classic 2013Columbus, OhioJuly 19-21

Philadelphia Open 2013Philadelphia, Penna.July 19-21

Second City Tennis Classic 2013Chicago, Ill.August 9-11

Motor City Tennis Classic 2013Detroit, Mich.August 17-19

VOLLEYBALLSummerfest in AustinAustin, Tex.July 26-27

Philadelphia Brotherly Love ClassicPhiladelphia, Penna.August 10

PRIDE FESTIVALSBellingham PrideBellingham, Wash.July 11-15

San Diego PrideSan Diego, Calif.July 12-14

Charlotte Black Gay PrideCharlotte, NCJuly 15-21

Colorado Springs PrideFestColorado Springs, Colo.July 20-21

Kitsap PrideBremerton, Wash.July 21

Little Rock Black PrideLittle Rock, Ark.July 26-28

Chesapeake Pride FestivalAnnapolis, Md.August 3

RendezvousCheyenne, Wy.August 7-11

Eugene/Springfield Pride-FestivalEugene, Ore.August 10

Find more events online at competenetwork.com

Overtime EVENTSGAY SPORTS EVENTS AROUND THE COUNTRY



Compete: How long have you been doing massage therapy?

Charles King, LMT: I have been licensed for six years.

Why did you pursue a career in massage therapy?

Originally it was suggested I go into massage when I was diagnosed with degenerative hip disease. My chiropractor said I had to do some-thing on my feet so I went to school at Apollo College. Once I got to know about the benefits and healing abili-ties of massage, I decided to switch careers from accounting to massage full time and I have been very happy with my career change.

What types of massage therapy do you do?

I do both Swedish and thera-peutic massage which include deep tissue, acupressure, trigger point, compression, sports and stretching.

What kind of massage is the most beneficial to athletes and why?

I would have to say that massage is beneficial for everyone and the type of massage would depend on

their individual needs and issues. I tend to tailor each massage to my cli-ent and what they need. For athletes it depends if the massage is right before or after their sporting event. Sports therapy would be best to get their muscles loosened before a sporting event and to remove muscle tension after an event.

Any stretching tips for athletes before or after a workout or match?

Stretching is very important. The biggest issue I find is that a lot of athletes don’t think about stretching their legs and arms before a workout like they would do before a sporting event. Most injuries happen during off-hours, while hiking, running and doing gym workouts.

I train my clients in stretches that fit their individual needs. Again, stretching is very important but if you stretch the wrong way or over stretch, you can also do damage, especially if you have had prior injuries.

What is the best way to contact you?

The best and easiest way to contact me is text 480.518.2090. If I’m with a client I return the text as soon as I’m free; I also take phone calls to the same number. And you can email me at [email protected] or find me on the web at:www.rainbowmassagephx.com.

Anything you would like to add for our Compete readers?

Massage is great to get the body back into working condition after almost any injury or accident. As licensed massage therapists (LMT), we are trained to work with the muscles, getting them back into great working condition again.

Massage can also assist with sleeping conditions, lower back issues, shoulder and neck pain, hamstring and quadriceps tightness as well as ankle and wrist pain. Because muscles tend to automati-cally compensate for us, where you think you have pain may not be the true cause or issue. When you get a massage your LMT will locate the true root of the issue, and working as a team you both can create a schedule and regiment to take care of it.

When clients first come in, their issue has often been around for quite some time. While we can show some improvement on a client’s first visit, most clients will have to have a series of massages to rectify the issue com-pletely. So don’t be surprised if you are asked to come back – it could take up to six or even ten visits to get a complete release from the issue. However, even after the primary issue has resolved it is always good to return for regular maintenance on your body.

Massaging the Factswith Charles King, LMT of Rainbow Massage

Charles King. LMT



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Overtime YEARBOOKTHIS MONTH IN SPORTS HISTORY: JULY



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/BostonTestosterone Boston Testosterone @TestosteroneMDContent is copyright protected and provided for personal use only - not for reproduction or retransmission.For reprints please contact the Publisher.


Documents

Compete July 2013