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FitnessDigest.us™ ISSN 2164-3997 published quarterly. Back Issues $5.00 Proceeds from sales go to the non-profits featured in each issue. Get something fun to read and help a good cause. Current issue $1.95 available at FitnessDigest.us
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FitnessDigest.US
ISSN 2164-3997
Entertainment & Inspiration
$1.95Volume 4 Issue 1Winter / Spring 2012
™
World RecordsWhat is it like being married to a bench press world record holder? Exclusive Q&A with Jake Prazak’s wife.
Swimming Special SectionA collection of great swimming storiesSoni’s StoryInspiration from the Special OlympicsThe RookieBy Kirkus MacGowanThe Future is Not DoomedBy Karen Mares
World RecordsWhat is it like being married to a bench press world record holder? Exclusive Q&A with Jake Prazak’s wife.
Swimming Special SectionA collection of great swimming storiesSoni’s StoryInspiration from the Special OlympicsThe RookieBy Kirkus MacGowanThe Future is Not DoomedBy Karen Mares FitnessDigest.us $1.95
V4I1 CS01ISS
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Contributors
Bob Steele, ContributorA retired swim coach that has coached world class swimmers. He also served as USA Swimming’s Director of Athlete and Coach Development for nine years. He wrote the
book Games-Gimmicks-Challenges for Swimming Coaches–CP $29.00 and his swimming artwork is displayed at the International Swimming Hall of Fame.
Kirkus MacGowan, ContributorA graduate from Ferris State University who also played college baseball. Kirkus extended his playing career by playing two years of amateur baseball in Chicago, IL.
MacGowan’s first novel is titled The Fall of Billy Hitchings–CP $0.99. His second novel is titled The Sixth Deadly Sin.
Karen Mares, ContributorA very entertaining and highly talented writer who operates the blog SubMommy.com – short for Suburban Mommy.
Jenn Gibbons, ContributorRowed at Michigan State University. Jenn continues to coach at Ignatius Chicago Crew, and is also a coach for the Chicago Rowing Union. Jenn was also featured in the
October 2011 issue of Fitness® magazine and was voted US Rowing 2011 Masters Coach of the Year.
Winter / Spring 2012Volume 4 Issue 1
FitnessDigest.USEntertainment & Inspiration
"Loved your story Kirkus!""Support Gary Hall Jr. Diabetes Foundation""You rocked the marathon Joe B. - from Dawn!"
Get messages for authors, organizations and readers published in the next issue. Comments can be signed or published with anonymity.Click LiveMedia.FitnessDigest.us
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FitnessDigest.us Volume 4.1 is our winter issue. This digest of amazing, heartfelt and humorous stories should warm-up readers. It is the best collection of stories to date.
Our feature story is a question & answer session with the wife of the bench press world record holder, Jake Prazak. Jake actually owns two world records. His maximum bench press is over 900 lbs! It is an amazing feat none of us can understand. When we heard Jake is a family-man, raising two kids, with his wife, in Iowa, we wanted to hear more. All of us here at FitnessDigest.us wanted to find out what it is like being married to a guy that can bench press nearly one ton. The Q&A is one of
the most interesting things I have ever personally read. I hope you can enjoy it as much as I did the day Jessica sent it to me.
Jenn Gibbons from Row for Recovery sent a suspenseful open letter to her supporters, and we picked it up for our readers. The magazine has featured Jenn before in previous issues. She was also featured in the October issue of Fitness® magazine. I hope RowforRecovery.org can find more national publicity like that.
Jenn is planning to row the perimeter of Lake Michigan and her
launch date is getting closer. In her letter she openly asks for our help. Her team of cancer survivors is creating hope for other woman battling cancer. It is a wonderful
cause. I encourage all of you to tell your friends about Row for Recovery. Continued on next page.
What’s in StoreBy Mark Miller, [email protected]
FitnessDigest.us & Your Business This magazine has worked for many different businesses: online stores, sporting equipment manufacturers, sport nutrition and women’s fashion products. Your business can test the magazine with the Subscriber Ads Reward Program. Subscribe with a B2B rate and get a
free business listing online, a 16th page member ad in the next issue. Plus, choose up to ten people and we will special deliver the issue with your ad. Send ten e-mail addresses and $12 to FitnessDigest.us, PO Box 380, Manly, IA 50456 or buy now with this link. Limited time
offer. AdRewards.FitnessDigest.us
“it’s one of the most interesting things I have ever personally read.”
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I would like to tell our readers something else about Jenn. When I e-mailed her this past month I mentioned how well she writes – she is such a fun yet humble leader. These great characteristics show-up in her writing.
Seth Bell sent the magazine a fat-tire bike story. I didn't even know what fat-tire bikes where, so I had to take a closer look. It turns out Seth is one of those intricate bike mechanics – always tinkering to figure out how all the bike gears, levers and joints work. Never in a million years could I figure out the intricate details of bike parts, I think Seth has a lock on it. Read his story carefully, just like the high-end racing machines he builds, you have to investigate the details to appreciate the big picture. I hope the magazine sees more writing from Seth.
Bob Steele continues to work with us. The magazine is so grateful for that. Bob's experience with world class swimmers is incredibly valuable. He continues to share his stories and knowledge with the magazine. With his help, the magazine was able to create a special collection of short
stories about swimming. Humor is the center piece to most of them. If you are a swimmer please checkout his website at gamesgimmickschallenges.com. It is
professionals like Bob that lead the people that change the world.
Book author, Kirkus MacGowan, sent us a baseball story. At first I thought, not in a winter issue, let's use it in the spring-summer issue, when the
pros are showing up for spring training. After I read the story I had a change of heart. The dreamy world Kirkus describes in "The Rookie" is perfect for the cold off season. How could any mother or father not be entertained with the idea of a son or daughter playing in the big leagues? Continued on next page.
What’s in Store Continued.
Twitter @GoodeReads and let them know what story you liked most!
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Bob Steele of the WinningSpirit.com
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Karen Mares is our first Oregon writer and she is brimming with talent. Her simple writing style is clear and true. It is also the kind of writing that will make you chuckle. Her story contains my favorite quote of the issue. Take a look at what she wrote and laugh like I did.
The magazine also received some great stories from amateur writers. One gentleman sent in a story of his return to triathlon after a 15 year absence. It is the non-triathletes that should be the first to read this story. It details the excitement he had returning to swim, bike and run again. For some of you it might be the ticket you need to enter a triathlon for the first time.
The most inspiring story we received is about a basketball championship. We got it from the mother of a junior college athlete. You can not guess this ending. Truth might be better than fiction and it is far more entertaining. The story is written with the creativity and flare you'd expect from a professional. I hope the author will use the prize money to buy the boy's coach a nice dinner. Any coach that nurturers champions like that deserves it.
The magazine also features a story from the national Special Olympic arena. The figure skater in this story gets a personal note from international movie star Gillian Andersen. It is very nice to see movie stars use their fame to inspire others. If I could, I would personally thank her for sending the skater the autographed photo. I’m sure it meant the world to her.
Like other issues, this volume is sure to entertain readers with quick breakout features. Make sure to take a peak at the golf-stats page, the unsung heros, national calendar and some of the fun recipe ideas.
Thank you to the writers that sent stories – I know many writers that feel uncomfortable blogging about themselves. I understand how difficult it can be to make that work. This magazine loves to give those people a more formal stage for their writing. It delivers their stories to readers that will appreciate reading them and puts their writing in a real library to boot!
– Mark Miller can be contacted at [email protected]
What’s in Store Continued.
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What is the company working on now: Biz Update
9
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Body image and fitness are hot topics for both men and women. The Great Fitness Experiment is my hilarious, poignant, embarrassing, and at times, heart-breaking journey to find my way through the morass of contradictory claims and information in today’s health- and fitness-obsessed world.
Available in paperback or in eBookVisit http://LiveAds.FitnessDigest.us
Nutritional Performance Sports Drinks with Protein
Use coupon code “RAMCSPR”at puresportshop.com
for 20% OFF
www.northiafitness.com.Email [email protected];
Phone 641-201-1035.Strongest weight loss supplements
on the market.
The Fall of Billy Hitchingsby Kirkus MacGowan
Available at Amazon
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Bring your ideas in andVisual Aspect Designs can print
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Black Lab LanyardsSpecializing in customized duck and goose call lanyards for waterfowl enthusiasts.
For more information on this productVisit http://LiveAds.FitnessDigest.us
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It is summer of 2011. I’m sitting at an Italian restaurant that I haven't been to for about 20 years. It’s like the restaurant hasn’t changed in all that time. The tables are all positioned the same and the decor is familiar. Amazingly, everything still looks brand new. The young waiter is polite. It is obvious he was trained properly – something I appreciate now that I'm older.
I sat at a different table then. I can still see the lake outside through the bay window, at the back of the restaurant. It is late spring and the weather is glorious. There is a shimmer coming off the lake where I started my first triathlon 20 years ago today.
As I sit waiting for my carbo-loaded dinner I think back to the challenge of my first triathlon. At the time I was much younger. My friends and I were competitive swimmers in college. I was introduced to the sport through a friend years later. Continued on next page.
1st Triathlon IISent from Iowa Gold Story $50
There was a shimmer coming off the lake where I started my first triathlon 20 years ago today.
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I’m not a runner, but there was swimming – so I was immediately curious. I also figured I enjoyed cycling – and swimming must be harder than running (boy was I wrong).
Triathlon was not popular yet, like it is today. It was new. We didn't know how to train for it. Our bikes didn’t have clip-in peddles. I don’t think aero-bars were even invented yet. That didn’t stop us from trying.
Race day was beautiful just like this day. We started the race in water that was a bit chilly. Swimming in open water was new to me. There wasn’t a black line to follow, so just swimming straight was a challenge. Making it through the swim didn't seem as easy as I thought it might have been.
I remember my transition from the water and changing into my cycling clothes. After taking time to recover
from the swim I started to enjoy the ride. The bike course was flat. I had done a great deal of cycling over the past year, so I had paced myself fairly well.
I remember thinking how much I enjoyed the combination of swimming and cycling. I also wondered if the run segment was going to be an enjoyable challenge. Continued on next page.
1st Triathlon IIContinued.
Young blood entering the sport pushed us older guys out.
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Unsung Heros We were at the local golf tournament this summer. A rival that I had not spoke to for years took a moment to congratulate me on my score. A group of ladies from my work have started a healthy eating group. My husband does the cooking and has taken extra steps to cook healthier. It benefits the whole family.I’ve been having a hard time losing weight. It’s been frustrating. I was inspired while at the coffee shop one morning. A friend let me borrow her iPad to read this magazine.
I can't say I remember liking the run, probably because I’m not very fast, but I actively seek out new challenges. Improving my running would have been a new mountain to climb.
I stay active now at 46 years old, but I have not raced a triathlon for 15 years. About that time the young guys entering the sport pushed us old guys out. Many of us called it quits. We couldn't compete and got busy with families.
I guess I never lost my competitive spirit.
As my pasta dinner is placed at my table setting I begin to feel the excitement again. Now, 15 years later, at the age of 46, I'm going to wake up early and try it again.
1st Triathlon IIContinued.
Thinking/Remembering Difficulty thinking clearly Feeling slowed down
Difficulty concentra ng Difficulty remembering new informa on
Physical Headache
Fuzzy or blurry vision
Nausea or vomi ng (early on)
Dizziness
Sensi vity to noise or light
Balance problems
Feeling red, having no energy
Emo onal/Mood Irritability Sadness More emo onal Nervousness or anxiety
Sleep Sleeping more than usual
Sleep less than usual Trouble falling asleep
Facts about Concussion and Brain Injury
About Concussion A concussion is a type of trauma c brain injury (TBI) caused by a bump, blow, or jolt to the head. Concussions can also occur from a fall or a blow to the body that causes the head and brain to move quickly back and forth. Doctors may describe a concussion as a “mild” brain injury because concussions are usually not life-‐threatening. Even so, their effects can be serious.
Concussion Signs and Symptoms Most people with a concussion recover quickly and fully. But for some people, symptoms can last for days, weeks, or longer. In general, recovery may be slower among older adults, young children, and teens. Those who have had a concussion in the past are also at risk of having another one and may find that it takes longer to recover if they have another concussion. Symptoms of concussion usually fall into four categories:
Ge ng Be er Rest is very important a er a concussion because it helps the brain to heal. Ignoring your symptoms and trying to “tough it out” o en makes symptoms worse. Be pa ent because healing takes me. Only when your symptoms have reduced significantly, in consulta on with your doctor, should you slowly and gradually return to your daily ac vi es, such as work or school. If your symptoms come back or you get new symptoms as you become more ac ve, this is a sign that you are pushing yourself too hard. Stop these ac vi es and take more me to rest and recover. As the days go by, you can expect to gradually feel be er.
Tips to help you get be er:
• Get plenty of sleep at night, and rest during the day.
• Avoid ac vi es that are physically demanding (e.g., sports, heavy housecleaning, working-‐out) or require a lot of concentra on (e.g., sustained computer use, video games).
• Ask your doctor when you can safely drive a car, ride a bike, or operate heavy equipment.
• Do not drink alcohol. Alcohol and other drugs may slow your recovery and put you at risk of further injury.
There are many people who can help you and your family as you recover from a concussion. You do not have to do it alone. Keep talking with your doctor, family members, and loved ones about how you are feeling, both physically and emo onally. If you do not think you are ge ng be er, tell your doctor.
CS202043
For more informa on and resources, please visit CDC on the Web at: www.cdc.gov/Concussion.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Centers for Disease Control and Preven on
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Take heart. There's hope. I found hope for the future in middle school PE.
So, I volunteered for Girl Child's school helping with their fall fitness testing. I thought it was a nice fit for me because I am an exerciser, and am firmly in the "move SOMETHING" school of thought.
It happened that my shift was during Middle School PE. Yeah, at first I shuddered a little, too. I mean, do YOU remember middle school fondly? Me neither.
I'm happy to report that despite what you hear on the news, middle schoolers, based on my random suburban but relatively diverse sampling, are NOT all fat, lazy, out of shape, snotty, and mean to each other. Continued on next page.
Middle School Fitness Testing
The Future is Not Doomed
Written by Karen Mares, submommy.com
I think one of my new
causes will be "Kids
don't suck as much as
the media might lead
you to believe."
Here's what I encountered:
1) The kids came in all sizes and shapes. They weren't all overweight, or on the verge of overweight, like you might hear on the news.
2) They were respectful to me, the P.E. teacher, the other parents, and most importantly, each other.
3) They were active. Running around, shooting hoops, playing chase....you know, MOVING.
4) Obnoxiously mismatched socks are apparently a middle school girl trend.
5) I manned the curl up station. I would estimate that 95% of the kids actually gave it their all. A few came back and tried to get a better score. Those aren't the actions of lazy, do-nothing, helicoptered prima donnas.
I think one of my new causes will be "Kids don't suck as much as the media might lead you to believe."
Middle School Fitness Testing Continued.
Visit the Suburban Mommy blog and learn more about Atresia/Microtia, a birth defect of the inner ear.www.submommy.com
SUBMOMMYBLOG
It seems like just yesterday when my daughter, Sonia Bellile received a beautiful autographed photo of the English actress Gillian Anderson who played FBI agent Dana Scully on the TV show ‘The X-Files.’ Anderson sent the photo from London to Sonia after reading a story in the Des Moines Register. The Register’s story explained why Sonia (a huge fan of Anderson’s) had selected the ‘X-Files’ theme song for her competition at the Special Olympics 2009 World Winter Games in Boise, Idaho. Continued on next page
Sonia – I’m cheering you on from across the ocean! So proud of you!
International television star shares best wishes with Special Olympics Iowa athlete
SONIA’S STORYWritten by E. Nelson Silver Story $25
"Let me win, but if I cannot win, let me be brave in the attempt" - Special Olympic Athlete Oath
“Sonia – I’m cheering you on from across the ocean! So proud of you!” were the words on Gillian’s glossy photo. When Sonia saw the photo, she clapped her hands with excitement and said, ”Got to lam’nate Scully!”
Sonia had learned that we protect meaningful things by laminating them. We made copies and placed the original photo in a lovely frame in Sonia’s living room near her X-File collection of books, videos and DVDs - “So that everyone can see it,” said Sonia.
Sonia, now 45, is an athlete with Down syndrome who loves to compete in Special Olympics Iowa (SOIA). Special Olympics provides her with attainable goals and direction in life.Continued on next page.
SONIAContinued.
If you are a fan of acceptance, courage, determination, dignity and skill you are already a fan of the Special Olympics.
She eats healthy foods and participates in SOIA’s Healthy Athletes program. She trains and competes year-round in swimming, ice skating and golf. She has made many friends through Special Olympics and traveled hundreds of miles to compete with other athletes who have intellectual disabilities. Through Special Olympics Sonia has overcome enormous social and physical challenges.
Sonia skates with great dramatic expression and athletic ability. Coaches often mention how she is always ‘into it’ with her passion for the sports and always smiling. Sonia is so proud of the gold medal she earned at Boise, and will always remember the special photo ‘“Agent Scully” sent to her before the world-class competition.
SONIAContinued.
The Special Olympics Movement inspires people to open their minds to
accept and include people with intellectual disabilities. Athletes teach us more about abilities, joy and pride.
FitnessDigest.US U.S. Government FDA Wellness Insert
Back issues are now available at coopnet.biz
Dear Friends and Family,
Six months from now I will leave my job, home, family, dog, every comfort and familiar way of life (including a decent bed, and food that tastes good).
All to do something I don't know if I can do.
In June I will leave Chicago to embark on an adventure that will include 1,500 miles of lakefront, two months of rowing ten hours a day, sleeping on a 19-foot boat and eating 5,000 calories a day. I'll reach highs and lows of sanity, I'll have blisters all over my body. I'll fight off injury, illness, craziness--all alone.
In a year of much personal growth, personal realization, with ROW at the heart of all of my efforts, I recognize that one of my strengths is my inability to be anyone but myself. So instead of finding a creative way to craft the perfect year-end letter I'm going to write to you from my heart.
Over the last few weeks I'm sure you've gotten requests for year-end monetary support for charities and organizations. I'm writing to you as well, but I'm not asking for your money.
An Open Letter From Jenn Gibbons of RecoveryOnWater.org. A Wish for the New Year.
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I am asking for your support, your energy, your ear.
This dream, this goal, this effort puts at risk a lot of personal things for me, ranging from my career to my relationships. My life, in almost every sense, is put to the test because of the decision to take on a trip like this.
I want to be honest here: I'm not fearless. I wake up worried, anxious about all of the pieces coming together, from fundraising to boat equipment being installed. I struggle every day to stay on course, to meet goals and deadlines set for this trip, this effort, this crazy idea that dictates so much of my life. So, no, I'm not crazy.
But I am crazy about a few things: the idea of rowing changing people's lives, kicking cancer's ass, and most importantly, sharing the wonderful, impactful work that ROW is doing.
So here I am, asking for your help.
I need you to tell ten people about my rowing trip. If you want to donate, I won't stop you. But what I really want (what I've asked Santa for and wished on a lucky star for) is for you to tell ten people about my trip. Tell them what I'm doing, why I'm doing it, and how they can help. Share my website,
An Open Letter From Jenn Gibbons of RecoveryOnWater.org. A Wish for the New Year.
“I am crazy about a few things: the idea of rowing changing people's lives”
Body image and fitness are hot topics for both men and women. The Great Fitness Experiment is my hilarious, poignant, embarrassing, and at times, heart-breaking journey to find my way through the morass of contradictory claims and information in today’s health- and fitness-obsessed world.
Available in paperback or in eBookVisit http://LiveAds.FitnessDigest.us
tell someone about a blog post that you connected with, suggest that they "like" my athlete page on Facebook, suggest they sign up for the Row4ROW mailing list.
I want you to help build awareness.
Not only around the mission of ROW, but to the realization that committing yourself to facing challenges can only lead to solutions and inspire change.
I want you to realize that you are a part of this journey with me. So when I'm on stage winning the
USRowing Coach of the Year award or in Fitness Magazine, you understand the hard work behind it. It's not all rainbows and sunshine, galas and photo shoots. We have a goal in mind: to raise $150,000, allowing ROW to kick cancer's ass.
I am very honestly asking for your help. Help me share, help me inspire, help me make this trip as safe and successful as possible.
GO ROW!For more information visithttp://LiveAds.FitnessDigest.usFi
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parent sports tipBy FitnessDigest.us staff writer. J.G.A.
PAR
EN
T
TIP
A Team of Individuals
There is no “i” in team, but every good team must let their members exercise their individual strengths.To do this, focus on what a team member can contribute and not what they can’t. Stay positive and let the pieces fall into place. A positive attitude can change the world, as well as win the game.
An Open Letter From Jenn Gibbons of RecoveryOnWater.org. A Wish for the New Year.
While a little extra technique and caution are needed for winter cycling, it's not limited to the expert, hardcore, or insane. Where there's a will, there's a way, and if you miss riding outdoors during the winter months, heading out in the snow and cold is easier than you think; here are a few suggestions for winter cycling glee.
First, the bike. Good news; it doesn't have to be fancy! An old hybrid or mountain bike with mildly knobby tires make trusty winter companions without the worry of exposing a newer and nicer bike to the sometimes harsh road conditions. Old bikes with non-index shifters and fewer gears create less functional and maintenance problems caused by cold temperatures and road crud like snow, slush, sand, and salt.
Conquering Winter on Two WheelsWritten by Seth Bell of NI Spin and Wayne’s Ski and Cycle
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Many older bikes are easily converted to single speeds, which require very little maintenance. Lower tire pressure increases traction on ice and snow, and studded tires are also available in a variety of sizes. Fenders are a nice addition, keeping you and your bike much cleaner and drier. Maybe the most important item; bright lights! Remember, motorists aren't planning on seeing a cyclist out in the winter, especially outside of town.
Now, the rider. A good portion of the folks reading this are active outdoors during the winter already; walking, running, skiing, snowshoeing, etc., and probably have lots of clothing that will work for winter cycling. Dress in layers, but don't get yourself too bulky. A pair of cycling shorts with a chamois under a pair of tights on the bottom, and a couple temperature appropriate base/mid layers on top under a mid weight jacket. Your core will generally warm up quickly and stay that way as long as you keep moving. Your feet will be the hardest to keep warm; don't over-do it with socks, you want to be able to wiggle your
Conquering Winter on Two WheelsWritten by Seth Bell of NI Spin and Wayne’s Ski and Cycle
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toes inside your shoes. Winter shoe covers are available in many thicknesses and fit over most styles of cycling shoes, and dedicated winter cycling boots are also available, and a wonderful investment if you ride in the cold regularly. The little air-activated toe warmer packs work well; I usually take an extra pair along in case something gets too cold. A thin balaclava is very nice too; they fit nicely under helmets, and keep your head, ears, cheeks and neck warm. Warm gloves are a must, and there are lots out there to choose from. Lobster mitts are very nice if you frequently find your hands too chilly. Finally, get out’ta town! County and gravel roads are quieter and less sloppy than roads in town. Head out on a paved road and go explore some gravels; a 20 mile ride can seem like a grand adventure, especially in the dark. You'll experience a wonderful part of cycling that many people miss out on, and realize that winter cyclists aren't nuts after all, just hooked.
Conquering Winter on Two WheelsWritten by Seth Bell of NI Spin and Wayne’s Ski and Cycle
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I was surprised to see a coach motivate like that.
It was a junior college basketball tournament and our boys were playing games for three days. Everyone was tired, but we won every game leading up to the semifinals. The kids fought hard to get to that game. We were playing our biggest rivals, the Hawks. The game was one of the best basketball games I have ever witnessed. Our team wanted to advance to the championship so badly. Beating the Hawks would be the icing on the cake. Continued on next page.
B e a t i n g t h e H a w k s w o u l d b e t h e i c i n g o n t h e c a k e
Inspiring CoachSent from Iowa Gold Story $50
The semifinal game contained every element of a made-for-sports movie. It was full of great shots, good sportsmanship, chest-bumps, fist-pumps and best of all our team won. The moment was the pinnacle of sport for many of those young athletes. The celebration after the game seemed to go on forever.
During the championship game the team came out totally flat, like they had packed it up and left the job site.
The first half was agonizing to watch, especially knowing how well the kids can really play. The poor play contrasted the great play we saw against the Hawks.
Somehow at the end of the 3rd quarter we were still good enough to be within 13 points of a championship. We could see no improvement in team-work though. Time after time we saw the bad passes, missed layups and the frustrating fouls that were not in the game against the rival Hawks. Sitting right behind the bench we could see the coach was mad. When the kids sat down at the end of the 3rd quarter he kept his composure. We were expecting to hear him talk about good passes, taking good shots and being a team. Instead he simple asked them, "Did you guys come here to beat the Hawks or win a championship?"
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Continued
Chest-bumps, fist-pumps and best of all – our team won.
USGA GOLF, REAL NUMBERS
Number of authors per year that win a Herbert Warren Wind Book Award from the USGA.
10Number of USGA Championship events that will be televised this year.
111Number of years ago the United States Golf Association was established.
1
2,000About how many strokes the
average golfer takes in one year.
10,600Total number of golf courses owned or controlled by USGA members.
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Iowa has more 9-hole golf courses per capita than any other state. Photo provided by Iowa Tourism Office
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Good golf scores are not about what you do, but rather about what you don’t do.
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CheersFrom “Friend in MN.” Honorary Story $10
The first issue of 2012 and a new year for fitness. Let’s tip our water-bottles and toast the greatest people in the world - our coaches, leaders, teammates and competition!
To the CompetitionBest while you have it, use your breath - there are no games after death.
To the Race DirectorFour blessings upon you: better weather, higher scores, happy players and more money.
To CoachHere is to the coach we love, to the coach that loves us, to those that love coach. To them and to those - that love him and love us.
To Team memberMay your guardian angle be at your side – to pick you up off the field, to give you fight to not yield.
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Sunlight reflects from the upper grandstands into my Oakley sunglasses. I have one foot inside the batter’s box, the other pointed toward the third-base coach while he runs through the signs.
His hat, his belt, his numbers. He taps the top of his head, the indicator sign. His hand slides across his chest from left to right.
Swing away. Continued on next page.
THE ROOKIEWritten by Kirkus MacGowan
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I turn to face the pitcher. A brute of a man. Thick black mustache, stubble, and shoulders like a bull. He’s blown two fastballs by me already.
Before I step into the box I close my eyes and say a silent prayer. This is the one game that matters. It comes down to this. One more pitch.
I inhale a deep breath. Onions, horseradish, fried food. Nothing quite like the smell of a ballpark. The crowd’s chants inundate me, drowning the vendors’ bellows.
My eyes open. The pitcher wears a grin. Two outs. Bottom of the ninth. The three runners on base take their lead. Scoring their only option.
I work my hands through the pine tar on my bat and ready my grip. “Keep ‘em loose,” Dad would’ve said.
The scoreboard flashes my name, my stats. The pitcher steps to the rubber.
I spit out the last sunflower seeds, relishing the salty taste on my lips. I bring my other foot into the batter’s box. Continued on next page.
THE ROOKIEContinued.
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I point the head of the bat toward left field, bring it back and drop into a slight squat. The bat moves just enough to keep me in rhythm.
I focus on the brim of the pitcher’s hat, but my eyes are drawn to his smirk. I let two outside fastballs glide by already. Two-seamers, tons of movement. Where will he go next?
High and inside with the same pitch, I decide. My hips open. I bring my elbows closer to my body. Slide my left toe a little toward center field.
The pitcher nods. He raises his thick arms overhead. He steps toward home. My eyes go to his release point. He fires.
The ball spins toward home. Seams barely noticeable.
Fastball.
My hips pull through in time. My elbows next. My hands. The ball strikes the barrel of the bat. It explodes toward left field. Continued on next page.
THE ROOKIEContinued.
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My eyes won’t leave the ball. I hear nothing. See nothing, except the ball traveling to its destination. The ball lands in a glove. A fan’s glove. A grand slam.
Cheers explode around me. My hands fly toward the heavens as I trot toward first base.
The World Series is mine.
The pitcher meets me at first base and lifts me into the air.
“Dad, quit! I have to finish rounding the bases.”
He sets me down and I jog toward second base, an old yellow Frisbee. Then third, a chunk of cement. Finally, home. A patch of dirt torn into our yard.
I’m ten years old, and it’s the greatest day of my life.
My dad greets me at home plate. “You ready for dinner?”
“Not yet. Let’s do it one more time.”
He nods and shows me that smirk. “One more time.”
THE ROOKIEContinued.
The Fall of Billy Hitchingsby Kirkus MacGowan99¢ on Amazon
There is a family on our soccer club that is at odds, it is kind of sad.
Our team’s coach encourages parents to stay and watch the practices. There is always a good sized group watching the kids. It is well known to some of us, that in one family, the father grew up as a track athlete and the mother was a soccer player. It is quiet noticeable to us that the mother is 100% of the child's support. Rarely does the dad even drop the child off for practice.
On this particular day her dad brought her to practice and we could see the tension in the air. He did not want to sit and watch his daughter play soccer. I’m sure the girl really wants to be there, but she is frustrated with her dad – we know because our teenage daughter is friends with the girl. They've talked about the situation. She told our daughter that she loves her father, but soccer itself is the best way for her to deal with her frustration. I wish her dad could see that he is fighting a losing battle.
SOCCER IN-FIGHTINGFrom Minnesota
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Gold Story $50
we
know
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A family friend gave us a recipe for grape-spinach smoothies - our son really like them so we made one for his friend. His friend told us he had never tried spinach. Our son said, "My mom buys spinach for smoothies!" After tasting the smoothy his friend replied, "Tell her to buy some more!" Here is the recipe.
1 cup green grapes1 cup packed spinach1/2 cup ice1/4 cup of coconut milk (canned or from a box. I picked mine up at the health food store).Add a touch of vanilla. Blend well. - Enjoy!
SmoothyFrom Iowa Silver Story $25
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Sent from California Silver Story $25
I coach new marathoners as a part time job. Overuse injuries are common in the sport. Finishing a marathon can be a risky business. One student I had would get back from runs and tell me that it felt like she had pulled a tendon. She would complain that she had to walk. I would ask her where the pain was and she would generalize, pointing to her knees and thighs. Not wanting her to make it worse I would give her time off. She would always come back and tell me she was ready to try again.
After working with her for a year the athlete strained a tendon while lifting weights. This time it was serious. She could not walk without sharp pain. She went to the doctor and had to be on crutches.
After she recovered from the real injury she came back to me motivated to train for a marathon. She never complained about being injured again and told me she enjoys the suffering now. Since then I’ve tried to teach all my athletes how to recognize the difference between a real injury and the suffering associated with building endurance or strength.
Read Sonia’s Story on page 16 of this issue. For links to videos of Sonia’s skating visit http://LiveAds.FitnessDigest.us If you are a fan of acceptance, courage, determination, dignity and skill you are already a fan of the Special Olympics.
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Q&A1. How long have you known Jake? Is there anyone that understands Jake better than you?I have known Jake since 1994, and we started dating in 1995. A LONG time ago. Maybe his mom. A handful of his buddies understand his lifting passion.
2. There are not many people that can understand the weight Jake benched. I'm sure people try to put it in perspective. What is the craziest way you have heard someone describe it? How do you explain it to people? The most common is ½ a car or truck. For some reason a lot of people assume he can pick up cars and move them. When people talk about it I usually pull out the pictures or go to YouTube. Everyone asks why he doesn’t try out for the Olympics – I don’t believe they have bench-pressing as a competition.Continued on next page.
What is it like being married to a bench press world record holder?An exclusive Question & Answer session with his wife, Jessica Prazak.
All Time Historical Bench Press World Record Holder
Jake PrazakMason City, Iowa
Official Statistics from UPA
World Record #1Lift: 920 Lbs.
Weight Class: 242Where: Dubuque, Iowa
When: 7/15/11 Coefficient: 3.86
World Record #2Lift: 909 lbs.
Weight Class: 220Where: Dubuque, Iowa
When: 11/18/11 Coefficient: 4.14
(Best ever lift weight to body weight ratio ever)
3. Do you remember the first thing Jake said to you after breaking one or both of the world records?”I did it”
4. Where you there watching when he broke both world records? Where the kids there?The kids and I weren’t at that meet because I was working at the gym while they were in Illinois. The kids and I were in Dubuque in November. It was awesome to see him finally break the record. The kids were very excited and very proud of their daddy. They have watched him train since they were babies.
5. How old are your kids? Do you ever talk about the world records with them?Preston is seven and Paige is five. We did talk about Jake breaking the records. They get excited and talk about it a lot, but sometimes people think they are making stories up.
6. Can you tell us a little bit about being a spectator at a power lifting contest? The events I have been to have different flights and then different weight classes. It sort of reminds me of wrestling tournaments. Each person has three chances to lift a certain weight. You decide what your opening weight lift will be and then if you have a “good lift” you choose the next weight you are going to try. You only get three lifts each meet, so you need to make sure you pick the right weight. There are at least three judges that watch your body. They make sure there are certain points of contact with the bench. Two or three lights means “good lift”. They can increase the weight then. If they fail they get another chance. Continued on next page.
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“The kids were very excited and
very proud of their daddy.”
Q&A
7. Nutrition must be a big deal for someone like Jake. Does he plan the dinner menu? Is there any discussion on – what's for dinner?He is very disciplined when it comes to taking vitamins, supplements, and drinking protein drinks. He likes his mac & cheese, and he is not picky at all. He only plans the dinner menu when a meet is coming up. In November it was chicken breast, broccoli, and egg whites for over a week!
8. Do you sample the supplements Jake drinks? What is the best tasting?I have tried some of his pre-workout drinks and some protein drinks. The best tasting drink I have had is PXS Revolution in vanilla. Some of his protein bars are really good too.Continued on next page.
Q&A“We are fortunate to have a great group of friends”
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9. Tell us a little bit about your own nutrition and exercise routine. Do you have a favorite activity? Do you ever workout with Jake?Jake coaches a ladies only boot camp at the gym that I really enjoy. I like a mix of cardio and weights. As far as nutrition, I try to incorporate more whole grains, fruits and veggies into our family meals and make smarter choices. Moderation is important. Our kids are big fans of making smoothies and picking out new fruits at the store.
10. The family’s friends and the other members of the NIP Gym must be huge supporters of Jake. Would you like to thank anyone special?Our families have helped a ton, whether it was helping when the gym was being built or watching our kids so we could get things done. We are fortunate to have a great group of friends who support us and have made new friends as they have become members of the gym. When Jake & his partner decided to put their plan in motion, Jake’s aunt Dawn helped them with business plan and answered other business related questions they had. She was a great help and taught Jake. She recently passed away. I know he feels fortunate that he had her guide him in the beginning.
Q&A“Sometimes people think
they are making up
stories.”
Using this strategy is also a good way to add miles each weekend. Start this winter with just one or two repeats. Then, when spring rolls around get outside and increase your distance.
Adding miles can be rewarding, but overuse injuries can happen. This strategy helps keep your expectations realistic. It is a good way to reduce the chance of injury.
Repeat2 minutes walking5 minutes run
Coach Miller’s Quarterly ChallengeThe Walk / RunBy Mark Miller, [email protected]
While training for a long distance run a few years ago I heard about using a run / walk pattern as a strategy. Because I knew that the miles get tougher the further you run, I
decided to create a pattern that used duration instead of distance.
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s w i m m i n g s h o r t s
A Special Section
Stay in touch writing swimmers you met at meets!
Encourage; friendships, writing skills,sharing thoughts and experiences.
Eight different cards!"YAGOTTAWANNA"
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Stay in touch with your swimming or triathlon buddies!
Guessin’ on a TimelineSent from The Winning Spirit
Years ago Coach Don had a great 10 yr old backstroker, Rocky. They warmed up for an age group meet at the Los Angeles Coliseum. Rocky’s mom asked Don, “What time should he be back for Rocky’s 50 back?” Don scanned the voluminous heat sheet and guessed 10:30. Well the meet ran faster, and the backstrokes were swimming at 10:00. Rocky was nowhere to be seen. At 10:20 Rocky and his mom came around the corner toward the starting blocks. Don didn’t know what to do so he reached up to the open face clock and advanced it to 10:45 and gave mom heck for being late.
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s w i m m i n g s h o r t s
Divers Count!Sent from The Winning Spirit Honorary Story $10
In 1973 we had a walk-on freshman sprinter with high school bests of 22.9 and 52.9 in the sprints. During that season his training times were so slow teammates wanted him out of their lanes. They were told to accept him because he was 6’6” and besides coaches love to find “diamonds in the rough”. Well, by February he had improved enough to attend the National Independent Championships in Miami; however, he had to be listed as a diver to fill out the 18 man team as we had three really good divers so he became a diver to qualify as 1/2 a man. Because the university plane was full he drove to Miami from Southern Illinois in a Honda Civic, knees in his chest. Prior to the meet we scratched one-meter diving that first day, so as not to tip-off the diving judges and he swam a 20.8 in 50 freestyle placing third.Continued on next page.
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On day two he had to dive three-meter and wanting to witness the happenings but not wanting to be
seen, I hid in the shrubs overlooking the pool. He stood on the three meter board, a 6’6” Stork (his nickname) completely shaved, except for red hair lightning bolts on the sides of his head. His front dive layout was halfway across the 50 meter pool.
The “benevolent judges” gave him two points so, “he scored in diving”. Afterward I told him it was one point for getting in and one for getting out. His second dive was a back-dive, back-flop just below the board. The judges looked at each other, met and disqualified him “for his own safety”. On the last day he swam a 46.3 in the 100 and a 45.9 free-relay split. The coach, Bill, brought it to the attention of the NCAA Swimming Committee that spring and that’s why anyone that dives and swims is now a full man!
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s w i m m i n g s h o r t s
After our swim team won the state championship our assistant coach, Tom, climbed the 10 meter platform. He was planning to celebrate the team’s win by jumping off. As he reached the edge of the platform the announcer got on the PA system and said, “Please come down from the platform.” We could see Tom pause to consider his options. As he bent his knees to jump the announcer had to get back on the PA to further explain, “ just use the ladder please!”
Jump Off a PlatformSent from Iowa Gold Story $50
Divers Count! Continued.
Grade 1 Basic FreestyleBy Bob Steele, WA
Here are some simply ways to play with your child while familiarizing them with freestyle.1. Use “teaching TUBES” (30” x 2” PVC pipe capped on both ends) for swimmer contests. Place three swimmers on the tube, walk backward always looking and smiling at the swimmers.
2. Streamline float while on pipe then from poolside to teacher.
3. Kick w/ legs straight while on pipe. Boil water with toes overlapping.
4. Hold breath underwater (1-6 sec) with eyes opened.
5. Blow bubbles underwater.
6. Blink and blow when surfacing-no eye wiping.
7. Move swimmers arms in big circles walking backwards.
8. Move slow arms with fast kick.
Encourage; friendships, writing skills, sharing thoughts and experiences.
Eight different cards!
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Variety of pricing. From single orders to bulk orders of 24 notecards.
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Stay in touch with your swimming or triathlon buddies!
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s w i m m i n g s h o r t s
We were working out really hard at masters swim practice this morning. The set was especially
painful. It is during these hard times that I try to perfect my swimming stroke, no matter
how much pain I’m feeling. I concentrate on making my stroke smooth, less splashing means less resistance. I remind myself that good head position is key to being efficient (I wasn’t feeling very efficient).
I wasn’t the only one suffering that day. All the swimmers in the lane were working hard. At one point I managed to utter the words, "My stroke feels awful – I think my head is in the wrong place!" After finishing yet another hard swim a teammate responded, "I think all our heads are in the wrong place” referring to the grueling nature of the set.
Gold Story $50
Working HardSent from Iowa
s w i m m i n g s h o r t s
Jake PrazakWorld Record Holder & Certified Personal Trainer
Build Strength & Power!for Any Sport!
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Mark your calendars for these special days in February, March and April.
February Low Vision Awareness Month Heart Month
Prenatal Infection Prevention Children’s Dental Health 3 - Kids Smile Day 3 - Wear Red for Heart Health 14 - National Donor Day
March Nutrition Month Sleep Awareness Month 8 - World Kidney Day 12-18 Brain Awareness
27 Diabetes Alert DayApril Alcohol Awareness Autism Awareness Minority Health Month
Sarcoidosis Awareness Sexual Assault Awareness Sports Eye Safety Month Public Health Week 7 - World Health Day
24 - World Meningitis Day
National Calendar
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Making Strides 5K
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Winter Bike Sculpture. Downtown, Clear Lake, IA
above right
Junior High Team Supports Breast Cancer Awareness
right
Get your local event photos published in the next issue of FitnessDigest.us. E-mail your
photo to [email protected]
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Featured Photos!FitnessDigest.us feature
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Bicycle Capital of the World
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