Category Archives: Cross Training

Perfect Balance: This High Profile Attorney Finds the Time For Work, Family & CrossFit

Steve Walker working out at CrossFit Palm Beach in Jupiter, Florida.
Steve Walker working out at CrossFit Palm Beach in Jupiter, Florida.

I was recently charged with the task of writing an article on a Palm Beach County resident who represented the ideal of “men’s health.” Well it wasn’t a difficult assignment to meet. I knew exactly who I would profile for the feature – my client, attorney Steve Walker from the Law Firm of Critton, Luttier & Coleman, LLP. I knew Steve as a great, successful attorney in the areas of complex family & divorce law as well as complex commercial & construction litigation. I also knew him as a loving husband and father of two girls. And thanks to jokes and ribbing around the office, I heard of his consistent workout and training schedule. What I didn’t know what how consistent and intense his workout actually was.

I won’t ruin the entire article that was written up and which will be featured in the June 2015 issue of Health Living Magazine, distributed by The Palm Beach Post. But I will share with you a few fun tidbits that Steve shared with me. (Stay tuned for the full article next month!)

“I just don’t feel right unless I stay active and get in some physical activity every day,” Steve said. “It is a significant stress mitigator. I also feel like I am investing not only in my health, but in time. Every workout, every day, I am adding quality time to the end of my life.”

Steve Walker’s Typical Day

  • 5am: Wake up, get dressed, and gather my things (I drink a protein shake and take my vitamins).
  • 6am: Workout of the Day (WOD) at CrossFit Palm Beach in Jupiter. His workouts typically include a mix of cardio, stretching, strength, core, and calisthenics. He also runs and surfs on his own; competes in one to two triathlons a year; and makes sure he is active on the weekends (surfing, running on the beach, paddle boarding, golf, swimming in the ocean, and playing with his daughters).
  • 7am: Head to the office; during drive, drink a protein shake, have an apple or banana, and green tea; at the office, shower and get ready.
  • 8am: At desk or getting ready for Court or a deposition; if I’m at my desk, I try to stand as much as possible while working.
  • 10am: If I can, I drink a protein shake.
  • 12pm: Go to lunch; working in downtown WPB, we pretty much eat out every day. Trying to make smart choices from the menus on Clematis is a workout in and of itself.
  • 1-6 or 7pm: Still working…I try to get a high-protein snack or shake around 3pm.
  • 7-7:30pm: Try to get home before the girls go to bed, bath and story time, eat dinner and relax (or stretch) in front of the TV and/or get some more work done.
  • 9-9:30pm: Bedtime; if I ate relatively early, I will drink a protein shake with slow-digesting protein so that I don’t wake up hungry at 3 or 4am.

 

Fleet Feet Sports Delray Beach Now Open!

fleet feet 1Welcome to Delray Beach Fleet Feet Sports! Our friend (and fellow South Florida Runs member) Nicholas Stump just celebrated the grand opening of his new store Fleet Feet Sports Delray Beach and we’re super excited for him and his wife Mackenzie.

We’ve had the pleasure of hearing some of the fun (and challenging) stories as they prepared for opening and we are thrilled to hear the store is open and shoppable!!! Be sure to check them out on the North-East corner of Linton Blvd and Federal in Delray Beach (same shopping plaza as Panera, Fresh Market and Zone Fresca)!

More about Fleet Feet Sports

At Fleet Feet Sports, you will find a welcoming environment where runners, walkers and fitness enthusiasts of all abilities receive unparalleled service and support. Fleet Feet Sports’ Fitlosophy is to help you find the right ”FIT” in every facet of your active lifestyle. Our goal is to engage and inspire all ages to live a fit and healthy lifestyle. We are committed to helping everyone achieve their goals, celebrate their accomplishments, and win everyday! Whether you walk, run, or simply need a good fitting pair of shoes, the educators at Fleet Feet Sports will work with you to evaluate your foot’s gait and natural biomechanics to help you select a shoe that offers the best fit and function for you. Fleet Feet Sports is committed to enhancing and growing our local running and walking communities, and offering educational resources and training opportunities to assist you in achieving your fitness goals.  Each store is locally owned and operated.

Learn more at www.fleetfeetdelray.com or at www.facebook.com/fleetfeetdelray.

From Asthma to COPD: This Runner Promises to Keep Going

IMG_1944Ailments, illnesses, sicknesses…they all seem so distant, foreign, disconnected from you…until someone close to you, a friend, family member, etc., is diagnosed, assigned that title, matched with said “situation.” And from then on, that name, acronym, label is no longer someone else’s problem or sad story…it’s now yours as well.

This was never so true as when my mom was diagnosed with Stage IV breast cancer and then passed away two very short years later. But today, I’m referencing COPD. Sure, the commercials on TV are pretty common, the pretend definition “chronic old people’s disease” always a throught or two away, but in reality did I know what COPD actually was? No, and I am pretty sure the majority of people out there don’t either. That was until, my friend and running buddy Sam informed me via text one afternoon that he had just been diagnosed with COPD. He was telling me not to spread the word or make some official announcement, but rather because I had put out a feeler via social media asking friends if anyone knew someone with COPD, asthma, or some other related breating ailment. (You see, my other friend / Palm Beach Post reporter Steve was looking for a local person to be profiled for the next issue of Health Living Mag, distributed by the Post.)

Sam let me know that he was probably the ideal candidate for the profile – having had asthma as a kid…and now only months early being diagnosed with COPD. He wasn’t sure if he really wanted to spread the word and announce to people he had COPD…but figured it was a good thing to tell his story in the hopes of helping, informing someone else. So he put his own concerns, selfish feelings to the side and offered up his full story. Sam and I sat outside Starbucks one morning…and he told me what a diagnosis of COPD really meant, when he received it, what his plans were, and what he was scared of…

And that’s where the story becomes real. Sam’s real fear/concern in telling me (and the Post and its hundreds of thousands of readers) his story…is that by putting it in writing, out there for everyone to read and hear, was making it real. He knew he couldn’t avoid it anymore, pretend he didn’t receive this news from his doctor, etc. He’d have to accept it, strategize, plan, and go-on with his life – different or not. I think the fear is still there…Sam acknowledges he is dealing with it still…and probably will for a while. But what I told him (and will say again here) is that life can’t always be planned. Diagnoses, changes, challenges happen. And if you focus too much on them and what will happen next, you will miss out on today. So yes, plan and strategize and do what you need to do to keep yourself healthy…but be sure to live every day life to the fullest, unconcerned with what you can’t control, and focused on being happy.

We didn’t know my mom would be diagnosed with cancer and die two years later. We couldn’t plan for that…but what we can do, is make sure we are living every day to its fullest while we are here. It’s the only way to win at life, regardless of what is thrown your way (good or bad).

So with that said, please read on…Here’s the Palm Beach Post, Healthy Living Magazine cover feature story on my good friend Sam.

Healthy Living: Can this Boynton Beach Man Out Run COPD?

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Healthy Living: Couple’s Workout

I have a great relationship with a Palm Beach Post reporter that allows me to write for the paper and its supplemental magazine “Healthy Living” every so often. Here is my most recent feauture story on a wonderful couple that I had the pleasure of meeting, interviewing and photographing. Enjoy! Read it on the Palm Beach Post’s website here.

Debbie & Ron Schwartz work out at the Adolplh & Rose Levis Jewish Community Center gym in Boca Raton.
Debbie & Ron Schwartz work out at the Adolplh & Rose Levis Jewish Community Center gym in Boca Raton.

Healthy Living Magazine
Palm Beach Post
February 15, 2015

Debbie and Ron Schwartz have been happily married for 47 years. So what do they attribute their success as a couple to? Well working out, together of course. Debbie, age 68, and Ron, 71, workout together at the Adolph & Rose Levis Jewish Community Center (Levis JCC) in Boca Raton three days a week for 60 minutes…sometimes more. They typically begin each session with legs and lower body and end with biceps; Debbie adds on between 15 and 30 minutes of cardio after her weights; Ron skips the cardio trying not to slim down too much.

According to Debbie, the couple has always worked out together. “It motivates you,” she says. “On days I don’t feel like working out, Ron pushes me. And vice versa. It makes you really enjoy working out and being together. It’s our time. We can share it and be together with no distractions.”

Ron, who is also Debbie’s personal trainer, adds: “Debbie never complains. I’m truly amazed at what she can do. She is absolutely my favorite student.”

Ron, who has been working out since age 15, first taught Debbie his healthy lifestyle ways when the two got married. Since then the two have taken up the “get healthy cause” together and share it with everyone they come in contact with – from their social circle to other Levis JCC gym members to their two young grandsons. “Our focus is on staying healthy and hopefully living a little longer,” says Ron. “Appearance and health motivate us; working out and eating healthy are what get us there. Hopefully we can share our message with those around us.”

Debbie adds that nutrition and eating healthy have been a huge component of the healthy lifestyle for her. Just three years ago she lost the extra thirty pounds she had been carrying around thanks to Ron’s training schedule and a focus on cleaning up her diet. “For me, I had to start watching what I was eating more,” Debbie says. “Just working out was no longer enough. We now eat salads every night and lots of vegetables, fish and turkey burgers. We’re not perfect but try to eat well about 95% of the time.”

Pull Quote: “It is a lifestyle. We are not suffering. We love working out and we love eating healthy because we know it is good for us.” – Debbie Schwartz.

Debbie Schwartz: Age 68, Lives in West Boca Raton, Works full-time as an insurance agent at Century Risk Advisors.

Ron Schwartz: Age 71, Lives in West Boca Raton; Retired from IBM and Office Depot where he worked for more than 40 years total as an IT Systems Analyst.

Health Living Tips from Ron and Debbie Schwartz:

  1. Visit your doctor to get medically checked before starting any physical exercise or nutritional program.
  2. Join a gym (like the Levis JCC in Boca Raton)!
  3. Get a trainer and/or find a partner. If you don’t have a partner, working out is much harder and definitely not as much fun. Plus a partner/trainer gives you accountability, motivation and guilt – all the emotions that will keep you going back!
  4. Educate yourself: Learn how to work out before you even step out onto the gym floor or pick up a weight. Understand the process first and then start. Otherwise you risk injury.
  5. Eat healthy. It is not a diet, but rather a way of life. We recommend more vegetable and lean proteins!

About the Levis JCC Sports & Wellness Program
The Levis JCC Fitness Center is an affordable way to incorporate health and wellness into your life. With a variety of membership options, members can make working out fit both their budget and schedule.

Membership includes brand new, state-of-the-art fitness center (bikes, elliptical machines, treadmills, Stairmasters, strength training equipment and free weights. Fitness staff, trainers on-site. Unlimited group exercise classes (Zumba, Body Pump, Cardio Kickboxing, Yoga) in new studio; Spinning in new, neon room with top instructors; six tennis courts and two full indoor basketball courts. Locker rooms with sauna, steam room and showers. Learn more at http://www.levisjcc.org/sports-and-wellness/fitness-membership/.

Adolph & Rose Levis Jewish Community Center
9801 Donna Klein Boulevard | Boca Raton, Florida 33428
561-852-3200 | info@levisjcc.org

No Gravity Running?! Testing Out the AlterG Anti-Gravity Treadmill

I’ve been super lucky the past ten years or so…avoiding injury and any major aches and pains. I’ve chalked it up to taking off when I feel the need to, stretching a lot, sleeping even more and keeping my body strong. However, that all changed two weeks ago when I felt a pain in my left knee. Since then, I’ve been spending my days in Acupuncture (Integrated Holistic Medicine in Boca Raton) sessions with Carlos and Su and Physical Therapy (Physical Therapy Institute, Inc.) with Krystal.

IMG_7924Acupuncture is always my go-to…however, I knew while waiting for my knee to heal/feel better, I’d have to look at other alternatives to keep my body in shape and endurance high. A few of my Spanish River High School athletes had tried the AlterG(R) Anti-Gravity Treadmill at the Physical Therapy Insititute in Delray Beach, as had my co-coach Doug Horn….and all spoke highly of the unique experience. So when Krystal offered up the machine during my PT session, I jumped on board. (Besides the fact that the machine looked REALLY cool; I hadn’t run for a few days and was itching to get my legs moving!)

So what is the AlterG Anti-Gravity Treadmill?

Anti-gravity treadmills, like the AlterG, are taking the aches and pains out of cardiovascular training by “unweighting” runners from 20 to 100 percent of their bodyweight, one percent at a time. The benefit? The AlterG can reduce the risk of stress-related / pounding injuries, while allowing athletes to train harder, faster, and smarter in a safe, controlled environment. Learn more here.

Krystal had me put on the tight neoprane spandex-style pants, step into the machine, get zipped up, and begin. After the machine calibrates you and your weight, you can change the speed and the percentage of body weight that you feel (i.e. you can run at 50% body weight and feel like you are literally flying). I quickly turned up the speed and felt my legs turning…FAST. I have to say it’s a pretty unique experience. Like pool running but so much more realistic. I was only on the treadmill for a brief 10 minutes but it felt like far less (two-four minutes at most). I found myself yearning for a lot more time on the treadmill…and wondering how I could make this a part of my daily routine (regardless of whether I had an injury). It turns out, I am not alone, in the yearning…professional athletes and sports teams around the country have their own AlterG treadmills and are changing the way athletes train (in good health or not) every day.

The negative? Really only the cost…The treadmills are expensive – hence going to a physical therapy location to use it. It will be a long time before your neighbors (or me) have an AlterG in their garage / home gym. The treadmills start at around $34K…

Here’s a good video from Runner’s World of the AlterG: “Running on Air.”

 

How’s that New Year Resolution Going? Couch to 5K Training Program

The 2013 Couch to 5K Training Program
The 2013 Couch to 5K Training Program Participants

We are just two weeks into the New Year! So…how’s that New Year resolution to get in shape, to finally run a 5K race, to feel better…going? Well let the Runner’s Edge Boca Raton training team help! Whether you are a self-labeled “couch potato” or a regular runner looking to race faster, the Runner’s Edge has a training program for you. Read on:

  • Runner’s Edge Boca Raton’s 2015 Carol’s Couch Potato 5K Training Program (aka “Zero to 5K”) (Feb 12-April 26, 2015) designed for beginners! This program is built around interval training (run/walk) and the focus is on fitness, not competition. Includes: personalized coaching, schedule, discount on store purchases, t-shirt, free entry to Run From the Rays 5K, alumni pace leaders, and three group meetings/classes per week. Cost is $99 for 10 weeks. Orientation Thursday, Feb 12th.
  • Runner’s Edge Boca Raton’s 2015 5K/10K Training program (Feb 12-April 26, 2015) designed for runners of all levels. The goal is to improve speed and conditioning and includes coaching seminars, individualized training, group runs (three-times a week), daily training schedule for 11 weeks, alumni pace leaders, free entry into Run From the Rays 5K on April 26th, training t-shirt and discount on purchases at Runner’s Edge. Cost is $99. Orientation is Thursday, Feb 12th.

Learn more and sign up at http://www.runnersedgeboca.com/wp-content/uploads/2015/01/zeroto5kbrochure15.pdf

Runner’s Edge Boca Raton
3195 N. Federal Highway
Boca Raton, FL 33431
561-361-1950

Turkey Trots Galore!

Thankgiving is in fact the biggest day for 5Ks in South Florida…so join in on the fun and participate in a Turkey Trot near you! I personally will be racing in the Levis JCC Turkey Trot on Thursday morning at 7:30am at South County Regional Park in West Boca Raton! Hope to see you there! Details below!

Register here.

Sun-Sentinel - Turkey

Palm Beach Live Work Play: “Perlman Wins Gold In Israel”

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PERLMAN WINS GOLD IN ISRAEL

Aug 05, 2013

Palm Beach Champions at Maccabi Games

Hannah Pierce(Maine), Melissa Perlman(Boca),Emily Mossler(Indiana), Samantha Lee(Oregon) with their Gold Medals

PALM BEACH COUNTY ATHLETE WINS GOLD, BRONZE AT 19th MACCABIAH GAMES IN ISRAEL 


Melissa Perlman, a 31-year-old Boca Raton resident, returned home to South Florida this past week with some extra hardware. The Public Relations executive (owner of BlueIvy Communications – a PR and communications firm based in Boca Raton) and Assistant Cross Country and Track Coach at Spanish River High School in Boca Raton secured an individual bronze medal and team gold medal while in Israel competing on behalf of Team USA in the 19th Maccabiah Games.

Read the full article here: http://www.palmbeachlwp.com/news/play/perlman-wins-gold-in-israel/.

Boca News Now: “Boca PR Star Medals In Maccabiah Games”

 

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Boca PR Star Medals In Maccabiah Games

by BocaNewsNow.com Staff • 

Melissa Perlman returned from the Maccabiah Games in Tel Aviv with both a Gold and Bronze medal.

BOCA RATON, FL (BocaNewsNow.com) — Leading Boca Raton Public Relations Executive Melissa Perlman is back from Tel Aviv with a bronze medal and a gold medal, both earned during a spectacular performance in the Maccabiah Games.

Perlman runs BlueIvy Communications and is the assistant cross country and track coach at Spanish River High. She secured an individual bronze medal and team gold medal while in Israel competing on behalf of Team USA in the 19th Maccabiah Games.

Read the full article here: http://bocanewsnow.com/2013/08/05/boca-pr-star-medals-in-maccabiah-games/.

Maccabiah Games Recap: Bronze Individual Medal; Team Gold!

2Well, I have returned from Israel after three weeks…and spent the last day catching up on rest, unpacking, doing laundry, and reminscing on my time overseas. I have to say that the experience was unlike anything else. I had the absolute BEST time in Israel as a member of Team USA in the 19th Maccabiah Games. I had high expectations of everything – yet somehow the experience was better than anything imagined. I’ll keep this short but wanted to share some of the highlights:

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Team USA: The most amazing group of people and athletes ever. To have the opportunity to be back on a Track team was an experience in itself. It felt like college running again, but with the maturity that only comes with age. The mindset of a competitive runner is so unique and to be part of that addictive and passionate atmosphere again was really cool and inspiring. (So much so, I have a few new goals and plans for myself and my running/racing this Fall and onward.) The Half Marathon team specifically was my famiy while there. I cannot begin to describe how much fun I had with my group. I truly feel so lucky that our group was hand picked and put together….and I know we will be friends for a lifetime to come. First reunion is already planned for October!

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Israel: Wow! It may have been my third time in the country, but the tours, the views, the places never get old. I love that place. And to have the opportunity to see it with a new perspective on life – was a privilege. I cannot wait to go back again (4 years!)!

gold medals - half marathon - team USA

Family: It was a brief visit…but I had the opportunity to see my family while there for a day. My dad’s brother moved to Israel when he was in his 20s, joined the Israeli army, got married, raised a family and lives there today with the family. I got to see my uncle, aunt, three of my cousins as well as one of their wifes and kids. It was an amazing lunch and I am so thankful I had the time to make it happen!

Competition: Ah the competition. I said coming in that my goal was to medal and finish under 1:30 in the half marathon. But you say a lot when you have goals…and hopes. To finish the race in a 1:29:31 and to win a bronze individual medal and team gold medal was beyond my greatest expectations. The race was hard (hilly and humid); my body barely held up (still can’t put on sneakers to this day…because of how damaged my feet got – blood blisters and cuts on my heels); but my mind kept me in it…and my legs listened. I will tell you that the last 4K (a half marathon is equal to 13.1 miles or 21K) was rough and I had to do a lot of talking to get myself through it. On a personal note, I have to thank my mom (in heaven) for getting me through a lot of it. Most of my talking was to her…and apparently she listened. 🙂

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Special thanks to all those who supported my trip and experience monetarily with donations! And special thanks to my family for their support, my Spanish River team that sent me texts and facebook messages before and after the race, my high school coach Rick Rothman who was on-site and gave me the best pep talk ever, Jordana Kimelman – who despite having to race the next day and being sick – was there in full force  to take pictures of Team USA and to help me post-race, my Team USA girls who were there for me throughout the race as running partners and water passers, Rob Fellman and Coach Smolka for giving me the opportunity to be part of the Maccabiah Games, and so many more!!!!