Tag Archives: health

As Seen In The Palm Beach Post: “Full-time job … full-time family man … full-time fitness!”

Earlier this month I mentioned that my BlueIvy Communications client Stephen Walker (of the West Palm Beach law firm Critton, Luttier & Coleman) would be featured in The Palm Beach Post’s monthly “Healthy Living” magazine in honor of men’s health month. He was recognized as the pinnacle of men’s health: excelling at his career, in family life and with fitness/health. Well, the feature article came out this past Tuesday, and here it is. Be sure to read up on Steve’s schedule and his tips for others seeking the ideal balance of fitness, family and career!

Read the Online article

Read the text here:

You see it all too often: healthy, active, fit man graduates from school, starts career and family, hits 35, then becomes sedentary, tired, out-of-shape professional.

But not 37-year-old Jupiter resident Stephen Walker!

Full-time job … full-time family man … full-time fitness! photo
Steve Walker performing a deadlift.
Walker is a partner with the West Palm Beach-based Law Firm of Critton, Luttier & Coleman (www.lawclc.com) where he focuses his practice on high-end marital and family law and complex commercial and construction litigation. He has been with the firm since 2012. “It’s a sedentary job,” Walker explained. “During a trial or deposition, you could literally be sitting for hours. And standing up to stretch out is usually not an option.”

When Walker isn’t at the office (where he typically spends around 60 hours a week), he’s focused on keeping a healthy work-life balance.

During the workweek, Walker wakes up at 5 a.m., kisses his wife Robyn and their two daughters — Madelyn, 5; Lillian, 1 – goodbye and heads to CrossFit Palm Beach (crossfitpalmbeach.com) for the daily 6 a.m. Workout of the Day (WOD). He leaves the gym and goes directly to the office, where he showers and gets dressed before a full day of work. On the weekends, he’s back at the gym for an early morning workout — Saturday and Sunday.
His consistency at the gym is impeccable. According to CrossFit Palm Beach co-owner Tony Frezza, “Steve may have better attendance than most of our instructors. Heck, even me!” Walker also admits having to call the gym on the rare occasion he is traveling and can’t make it in. “So they don’t worry,” Walker joked.

Walker works out seven days a week — always in the morning. Most workouts include strength training and a high-intensity workout that, in total, usually lasts less than an hour. 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).

“I just don’t feel right unless I stay active and get in some physical activity every day,” Walker explains. “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.”

Moreover, Walker said, any soreness or fatigue he feels is far outweighed by the emotional benefits of increased energy, stress management, and overall happiness. His wife, Robyn, a psychologist and Pilates instructor would agree. “She always recommends exercise for stress management for her patients, so she thinks getting some form of exercise every day is a great thing for me,” Walker said.

Walker’s diet is just as impressive – consisting mainly of meat, veggies, fruit and other forms of protein. He doesn’t have specifically planned “cheat days” but won’t refuse some of his favorites: chocolate chip cookies, French fries and potato chips. He drinks alcohol and eats dairy and peanuts but won’t eat bread or pasta. And he’s found that changing his diet was a big part of his success in the gym.

Walker says he’s been pretty healthy and active since his college days. But when he entered his 30s, he noticed his metabolism started to slow; he immediately adjusted his workout schedule and diet. “It sort of became a constant experiment for me,” Walker said. “Work out seven days a week and see what happens; clean up my diet by removing starches and breads; add cardio; and so on.” Walker saw the results immediately – after six weeks straight of everyday workouts back in 2012, he had gained seven pounds of muscle and lost an inch on his waist. He said he hasn’t looked back since.

Full-time job … full-time family man … full-time fitness! photo
Steve Walker doing pull-ups.
And it’s the results that keep him motivated every day. “It comes down to making the time and prioritizing your health,” Walker said. “My job is mentally intensive and sedentary, so it helps to balance that, manage stress and keep me focused.”

Walker’s colleagues at Critton, Luttier & Coleman have noticed. Partner Robert D. Critton Jr, who also works out with Walker at CrossFit Palm Beach, said: “Steve is a great role model for attorneys and everyone who claims that they have no time to exercise.”

And Walker has no plans to slow down — ever: “My plan is to exercise and stay active every day for the rest of my life.”

STEVE WALKER’S TIPS FOR A FIT LIFESTYLE

  • Keep your alarm clock on the other side of the room so that you have to get up to turn it off.
  • Shower at the gym or your place of work.
  • Morning workouts are key! It means you are not giving up family dinners, networking opportunities or spontaneous nights out.
  • Make nutrition convenient. I keep a 5-pound tub of protein powder in my office, which means whenever I’m hungry or feeling lethargic, I can get an energy boost quickly.
  • Be flexible. Indulge in your favorite foods in moderation every so often.

 

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?

PB Post Healthy Living - 2 PB Post Healthy Living - 3 PB Post Healthy Living - Cover

Looking to Sweat?! New Infrared Sauna Studio “INFRASWEAT” Opens in Delray Beach

INFRARED SAUNA STUDIO, INFRASWEAT, OPENS IN CITY WALK AT PINEAPPLE GROVE IN DELRAY BEACH

Infrasweat offers numerous private infrared saunas for use; Grand Opening scheduled for December 21, 2012; First 25 guests to receive complimentary sauna session

Infrasweat, a proven yet cutting-edge wellness concept that delivers Infrared heat directly to the human body, will open December 21, 2012 in City Walk at Pineapple Grove in Delray Beach. Located at 200 N.E. 2nd Ave, Suite 106, the Infrasweat sauna studio will be a sanctuary for customers interested in health and wellness. The Delray Beach location, which will be open seven days a week (Monday – Friday, from 8am to 8pm; Saturday, from 9am to 5pm; and Sunday, 10am to 2pm), is the first of many planned for the South Florida market by Infrasweat.

The Infrasweat studio’s grand opening will take place during the Delray Beach Downtown Development Authority’s “Fabulous 3rd Fridays” from 4-7 pm. The event will feature tours of the sauna studio, food and refreshments, as well as complimentary infrared sauna sessions to the first 25 guests.

Infrasweat is the first of its kind in South Florida and features multiple Sunlighten™ private infrared saunas. The Sunlighten™ mPulse™ brand sauna is the world’s first bio-feedback enabled or “smart” infrared sauna and helps users wirelessly track heart rate, changes in weight and body mass index, and calories burned. The sauna also features the first customizable full spectrum infrared heater, featuring a range of options, including near-infrared light (for pain relief and skin purification), mid-infrared (which assists in weight loss and improved circulation), and far infrared (which reduces blood pressure and is whole-body detoxifying). Further the Sunlighten™ brand offers the only saunas with clinical data shown to reduce blood pressure, increase core temperature nearly three degrees, and aid in weight loss.

“For the past year, I have been traveling across the country to California in order to access and experience the benefits of infrared sauna therapy,” said Infrasweat owner Kelly Dorsey. “I am thrilled to finally be able to introduce this proven wellness concept to South Florida through the Infrasweat studio, and help the community understand the impact of infrared heat therapy first-hand.”

Infrared saunas have been featured on The Oprah Show with Dr. Oz, The Doctors, and Ellen. The benefits of the Infrared sauna have also been referenced in studies conducted by Kagoshima University in Japan and the results sited in Harvard Health Publications as well as by The Mayo Clinic.

Infrared heat therapy uses infrared light characteristics to heat the body directly rather than just the air. Infrared saunas increase the body’s core temperature thus resulting in a much deeper, more detoxifying sweat from the cellular level of the skin where many toxins are housed.  As a result, infrared saunas can produce a sweat composed of 20% toxins vs. only 3% toxins with a traditional sauna.

Infrared sauna health benefits include:

  • Detoxification. Sweating is the body’s natural and safe way to heal itself and stay healthy. Infrared saunas heat the body at the cellular level and help detoxify the body by getting rid of highly toxic metals, such as mercury and lead, arsenic, as well as sulfuric acid and other organic and inorganic compounds.
  • Increase Metabolism & Burn Calories. Studies show that a 30 minute infrared sauna session can burn upwards of 600 calories. As the body works to cool itself, there is a substantial increase in heart rate, cardiac output and metabolic rate, all of which cause the body to burn more calories.
  • Anti-aging & Skin Purification. The profuse sweating achieved after just a few minutes in the infrared sauna carries off deeply imbedded impurities and dead skin cells, leaving the skin glowing and clean. Further, increased blood circulation has been shown to relieve acne, eczema, psoriasis, burns, lesions and cuts.
  • Relaxation & Stress Relief. While traditional saunas operate at extremely high temperatures in order to heat the air, the infrared saunas heat the individual directly and therefore feel gentle, soothing and therapeutic. One session at Infrasweat will leave you feeling relaxed, rejuvenated and renewed.
  • Pain Relief. Infrared heat penetrates tissue, joints and muscles. Studies show, it can help relieve anything from minor aches and pains to chronic conditions, such as fibromyalgia. Increased blood circulation also helps carry off metabolic waste products and delivers oxygen-rich blood to depleted muscles to aid in recovery.
  • Heart Health. Infrared saunas cause a deep sweat which makes the heart pump faster, in turn increasing blood flow, lowering blood pressure and helping circulation. Scientific evidence, in fact, shows that using one of Infrasweat’s featured saunas two or more times a week lowers blood pressure.

To learn more and/or to book an appointment, please stop by the studio at City Walk in Pineapple Grove, 200 N.E. 2nd Ave, Suite 106, Delray Beach; visit the Infrasweat website at www.infrasweat.com; or call 561-276-5550. (Parking is available for customers in the Pineapple Grove parking garage. Hours of operation are Monday – Friday, from 8am to 8pm; Saturday, from 9am to 5pm; and Sunday, 10am to 2pm.)

 

Open Heart Surgery for My Dad…

My dad, Russ Perlman, age 60, just eleven days after open heart surgery and five bypasses. I’d say he’s looking pretty good!

Well, I haven’t posted for a while as I’ve been super busy but I am excited to catch up on a few subjects this Thanksgiving holiday weekend…

Just two weeks ago, my dad Russ Perlman had open heart surgery and five bypasses. The urgent surgery came out of no where for all of us – my dad included. He’s 60 years old, not overweight, in overall good health and very active (plays softball up to 5 times a week).

Apparently, over the past couple of months my dad has been feeling a little out of breath while playing softball. He even vomited after running the bases one day and nearly passed out another. He ignored the signs until feeling that his jaw was going numb one afternoon while standing in the outfield. At that point, he told his girlfriend Patty and they made an appointment with his internist. He was immediately sent to a cardiologist for a stress test, which led to a surgical appointment for angioplasty and to have stents put in. Unfortunately, the doctor realized my dad’s arteries were 100%, 99%, and 75% blocked. There was no way a stent could be inserted and at that point a heart surgeon was called for open heart surgery.

Considering that my siblings and I just lost my mom to breast cancer in 2008, the idea of my dad going under for serious open heart surgery was scary. As I told him before he went it, he would need to fight as hard as he could. He couldn’t leave us now. We were so lucky that he was getting this second chance – as the doctor said my dad already had two silent heart attacks – either of which could have killed him.

My dad’s surgery was scheduled at Palm Beach Gardens hospital with Dr. Heitman last Thursday, November 8th. He was on the bypass for more than 8 hours. But he came out, five bypasses later and did great! It has been two weeks since his surgery and my dad has been home for over a week, is walking and doing everything else on his own. He was recently okayed to drive on his own. And the only thing he’s not permitted to do…play softball for the next two months! He’s a little upset with that but he’ll make it 🙂

So why I am writing about my dad’s open heart surgery here? Because this is a warning to all my readers to have the people in your life get checked, have their stress tests done annually, and listen to the signs. My dad was and is healthy. It was hereditary reasons that led to his blockage more than anything. So, take this is as a sign, a warning, a push to get your loved ones check out…before the New Year.

And, my dad is not along. Coronary artery disease, also called coronary heart disease, or simply, heart disease, is the No. 1 killer in America, affecting more than 13 million Americans. Heart disease is a result of plaque buildup in your arteries, which blocks blood flow and heightens the risk for heart attack and stroke. Learn more here.

A Distance Runner’s Strength

On Monday afternoon, one of our runners – a senior girl – did something she had never done before. She won a major high school cross country invitational race. To make it even more special, it was our own school hosted Spanish River Invitational. The girl is Ellyn and her win was extra special for a number of reasons.

Ellyn had a rough year last year (as she admits to during a PB Post and Sun-Sentinel interview which I’ve included below). Nearly six-feet tall as a 17 year old and running over 35 miles per week, Ellyn had trouble keeping her body at a solid and strong weight. As a result, her junior cross country season ended early and the damage was tough for her to handle. However, rather than falling in the win or wilting under the stress and pressure, Ellyn did something we could all take a lesson from…

Ellyn spent her junior track season building up strength. Then she spent this past summer building up distance and base endurance. And at just her second real meet of the 2012 High School Cross Country season, she won. She won with a strong, gutsy performance. And all who watched were just as impressed as those who know her and her story well.

Distance running is tough. Cross Country and Track are two of the hardest sports. There is no coasting, there is no cheating, there is no “just getting by.” You feed your body poorly – you’ll eventually do poorly. You skip your runs, it will show in your meet performance. Similarly, you put in the work and you take care of yourself – and your body will reward you. Our sport is sorta like life. And when you have champions like Ellyn break through and take a big step in the right direction of their personal journey, you can’t help but be proud!

Read the full article from yesterday’s paper (following Monday’s win by Ellyn). Also congrats to the entire Girls Cross Country team that won the overall team title at the 2012 Spanish River Invitational.

 

Paul Ryan is hot. Does that mean he’ll get your vote?

 

With the GOP convention in full swing – as of today…there is lots of news and media out there on Mitt Romney, Paul Ryan and their issues, politics. Well, since I am all about fitness and running, I thought I would highlight a fantastic Palm Beach Post article by my good friend Steve Dorfman – health reporter/editor at the Post. The column appeared in the paper today and truly gives a full summary of what is important about our politicians (wink-wink).

It’s been very common to hear about politicians running and jogging to keep in shape. Think of all the casual jogs the media just happened to see former Presidents Clinton and Bush taking – on vacation as well as around the streets of Washington, D.C. Additionally, former Governor Mike Huckabee got a lot of attention after he lost a massive amount of weight eating better and running (prior to his run for president in 2008). It could be said that his weight loss in fact renewed his chances as a potential presidential nominee…and while he did not win, he is now enjoying a prosperous cable TV career.

Anyway – back to the topic at-hand. Paul Ryan, VP nominee for the Republicans, and religious follower of the popular workout DVD P90X. Politics aside (and I went to Brown University – one of the most liberal institutions in the country so no comments necessary), this guy is in pretty good shape. Speaking purely from a professional/runner/writer POV of course. While I personally have never used the P90x program, I know it is tough! My older brother Michael has used it for years and I know he loves it and of course the results. I say – if you have the discipline to workout in front of the TV on your own – this program can offer great all-around results. Of course, consistency and eating health (as with all exercise regimes) are key.

So read on – and ask yourself – can a politician’s body (or rather health) influence your vote? Do you feel more confident he or she will be around in the long run to make good decisions? Think back to the years before we saw our politicians on TV, in print photos and on the internet constantly. If you never saw them – but rather only heard their voice and policies, would it matter less?

Read more of Steve Dorfman’s column here. And make your own decision.