With the new year just under way, many of us are wrestling with how to stick to our 2008 fitness resolutions. We’ve decided it’s time to feel better, look better, and just basically take better care of the only body we’ve got. But in this day and age we’re so bombarded by fads, trends, pills and make-over shows espousing the wonders of quick-fixes that it’s easy to become overwhelmed (with phrases like “eat whatever you want and still lose weight,” “five minutes a day is all it takes,” “if dieting hasn’t worked, liposuction will,” “one pill is all you need,” and “drop five dress sizes in three days” dancing around our heads) and lose sight of what really goes into changing our eating and exercise habits: discipline, balance, commitment, nutrition, and yes, thought.

So how about a little inspiration from men and women who are dedicated to doing it right, who have approached their chosen sport or athletic discipline seriously and with long-term, overall fitness ~ not immediate gratification ~ as their goal, and who are eager to share their insights, experiences, and methods with us.

Some of the individuals you’ll meet in the following pages found their passion early on in high school ~ others, later on in their adult lives. And their reasons for pursuing their personal and professional fitness objectives vary as well. But as you’ll see in their interviews, there is one constant: hard work.

From bodybuilding to Pilates to long-distance running to mixed marital arts ~ and a lot in between ~ we proudly present our annual Health and Fitness issue.

Above Photo: (L – R) Craig Lindberg of Omega Performance Center, Melissa Kelley of Anytime Fitness, and Steve Constantine of www.2-fit.com.

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Craig Lindberg of Omega Performance Center
Discipline = Results

By Samantha Shea

We couldn’t think of a better way to kick off our annual Fitness and Health issue than to introduce you to Craig Lindberg, the owner of (not to mention brains behind) Omega Performance Center. This striking personal trainer and competitive bodybuilder built his fitness studio on a mighty triumvirate of sweat, discipline, and extensive knowledge of what it takes to remain physically and mentally healthy while achieving impressive fitness and lifestyle goals ~ and has been inspiring clients of all ages, abilities, and fitness levels for over 7 years. His one-on-one personal training sessions are considered invaluable by natural bodybuilding competitors throughout the region and his group “events” ~ including Nightmare Boot Camp, Kick Boxing, and Shredder Indoor Cycling ~ have produced some of the firmest, fittest, and most awe-inspiring bodies around (not to mention a ferociously loyal clientele)…but beware, whether you choose to participate in Omega’s Nutritional and Health Counseling Program, its personal workout tailoring services, Craig’s posing sessions, or any of the Boot Camps, you had better be SERIOUS about committing to your goals. When I spoke to Craig, he was very clear that ~ in return for giving a client his expertise, attention, and unwavering encouragement ~ he expects that client in turn to show nothing less than 100% dedication to his or her goals. Take one look at Craig’s physique and the intense look in his eyes and you’ll know that he’s not kidding ~ and that he is only expecting of you what he expects of himself. There are no shortcuts, no gimmicks. “Discipline = Results” is not just a tag line at Omega, it is a philosophy that is taken very, very seriously.

I was lucky enough to sit down with Craig (a rare occurrence for a man who is on his feet from 5am ‘til 9:30pm 7 days a week!) one night to talk about what inspired him to open Omega, what goes into becoming a personal trainer and competitive bodybuilder, what his clients’ successes mean to him, and much, much more.

You mentioned getting into bodybuilding in your 20s. Were you involved in fitness before then in a different capacity, or did the lightbulb just go on one day that this was your calling?

I’d been working out since I was 15, so yes, it had already been part of my life for a while. But in my 20s it suddenly seemed important to make the leap from hobby to career.

Were you ever overweight?

Yup. Well, I guess not really overweight…I was a good 215lbs, kind of just a big dude. At my heaviest I was 230 and almost never went to the gym…I was just big and liked playing video games. I put too much stock in what other so-called professionals were telling me in terms of eating, bulking up, etc.

When did you make the transition from “self” to training and teaching others?

I was in my late 20s. I was unhappy in my then-profession and wanted to find a career I could actually enjoy. So I gave it a shot, and after spending some time ~ about 4 months, which is the norm ~ studying and getting my certification (which is primarily a home-study course augmented by some offsite functional training classes) to train clients, I started working for Westboro Tennis and Swim Club. So almost as soon as I began getting truly serious about things for myself, I realized I wanted to push others as hard as I was pushing myself, wanted to help them achieve the feeling of accomplishment I was experiencing.

Do you approach training men and women differently?

I approach individuals differently, but no, gender doesn’t factor into how I deal with a client. Men and women differ in their goals, but my approach remains the same, whatever is best to achieve the goal.

You have a great studio here, but do you ever train people in their own homes?

Yes, I do, but I approach in-home training on a case-by-case basis.

Will you compete forever?

No…NO! I enjoy the competition just to do it. The moment I stop enjoying it, that will be my final competition.

Do you screen clients before taking them on? If so, what do you look for?

Yes, I do carefully screen my clients but only for health history and current health. There is in no way an “Are you worthy” component to the screening ~ my only concern is assessing potential clients’ five health-related fitness components: body composition, flexibility, muscular strength and endurance, and aerobic capacity. I ask them to complete a comprehensive questionnaire, one that I use in tandem with a computer program ~ the Tri-Fit 620 Computerized Fitness Evaluation ~ which provides me with additional health and fitness statistics. That’s what their first day with me will be, these very necessary tests. And then we’ll have a conversation about how many times we’ll see each other ~ based on their goals, fitness level, and how much work they can commit to doing on their own.

Some of our readers might not know what goes into a bodybuilding routine ~ it’s not just muscles, there’s choreography, stage presence, etc. How do you come up with the ideas for your bodybuilding clients’ routines? How do you choose the music, poses, etc.?

I put a little more thought into the whole process than many other trainers do ~ and than most laypersons might realize. Sadly, the artistic elements of a routine, from entrance to exit and everything in between, are often overlooked. There needs to be a continuous thread throughout, choreography, an awareness of what the entire routine looks like as a whole, not just the individual poses. The process of creating a routine in an on-going one between me and my client ~ taking into consideration his or her personality, preference in music (I’m open to almost anything ~ rock, classical ~ that fits my clients’ style of movement, but people who work with me know that I will NOT choreography anything to AC/DC. That’s a deal breaker!), stage presence, flexibility, etc. I would never create an intricate posing routine for someone who can’t handle it, nor would I choreograph something choppy if someone could really do justice to a graceful, elegant routine. That’s why my clients trust me ~ they know that my ultimate goal is to show my client in his or her best light.

And where does your own sense of theatricality come from (check out OPC’s website to see Craig performing one of his own routines to “In Just 7 Days I Can Make You a Man” from Rocky Horror!)?

I’ve been heavily involved in the arts for most of my life ~ I guess theatricality is a by-product of that immersion, plus I’m a little bit of a ham anyway.

And you choreograph all your own routines, right?

Yes. I could never leave that up to anyone else. Even for my first routine ever, I mixed my own music and did all my own choreography.

Can you still remember that first competition? What was it and how did you do?

It was Nancy Andrews’ Northeast Classic in 2001. My goal was to not come in last. And I came in 13 out of 14, which was fine with me. I had achieved my goal. But as someone new to bodybuilding, it was then that I realized how important it is to be honest with your clientele…give them the best advice possible, but give them realistic expectations. Steve [Constantine – whom you’ll also meet in this cover story] was my first trainer and he comes in consistently first or second, he’s so symmetrical. I learned which division I should be in…That first show I didn’t do Novice (which I originally planned to), I went by weight class instead. I wound up on stage with 13 short, broad people. There is a huge difference (competitively speaking) between 6ft, 170lbs ~ what I was then ~ and 5 ft. 6, 176 lbs. ~ what everyone else was. Bodybuilding really is a shorter man’s sport because of how musculature reads on a more compact frame. Hence my 13th placement.

These days it seems like everyone is about the “quick fix.” Plastic surgery is taking the place of putting the time and effort into changing one’s body the natural way, through exercise and diet. Any thoughts on that issue?

Well, it is just that, a quick fix, and of course it doesn’t require the discipline or sacrifice. But that said, I do train some plastic surgeons and several ladies who’ve had enhancements. In the world of Figure, breast enhancements are pretty much necessary, pretty much the norm. If you’ve had the procedure, it’s no longer necessary to keep it a big secret.

Does that bother you?

It bothers me in a bit of a hypocritical way…we men can’t have any enhancements to our physiques, but ladies are encouraged to have breast enhancements. Fitness is such a sight-on, physically driven forum that if you don’t have them, it’s a detriment. But then the word “natural” can be called into question, since it’s not drug use but it is “unnatural.” So let’s leave breast enhancements as a necessary evil as far as the modeling/fitness professions, because the competitors are looking for modeling gigs, endorsements, sponsors ~ and on the other side of that coin judges and companies are looking to hire women who have the “entire package.”…and yes, I acknowledge the hypocrisy.

Would you ever model?

Men’s Fitness, Men’s Health, and of the reputable publications, yes. In an Armani suit for a fashion mag, no, never. I’d never want to be photographed just to be a pretty picture or to sell a product like clothing or hair products ~ with the magazines I mentioned, there would be an editorial component that delves into the process, the work, the discipline, etc., thereby making it a resource, a tool, for others.

What would you say to people who accuse Bodybuilding (not just Fitness) ~ and then you by association ~ of being too “looks-oriented?”

By it’s definition, it’s about looks, we don’t get into it to cure cancer, but for those people who write it off as a flighty pursuit, they should know the work, discipline, planning, dedication that goes into the final (although always a work-in-progress) product that you see onstage or in a magazine.

We hear a lot about “real” people wanting to look exactly like celebs. If someone asks you to “Give me J-Lo’s butt” or “Make my body look like Jessica Simpson’s,” is that something you can…or would…do?

Anything can be accomplished, so yes, I can give you that butt or that chest. I’ll take on the “superficial” request and then sneak in the healthy approach…showing that person what it means to attain that goal the sensible way, with regard for more than just the final outcome.…My goal will be to subtly, and without lecturing, change their shortsightedness and appreciation for only the superficiality of it all..

Do you consider yourself a role model?

No. Wait, yes, I suppose I do, but only professionally/physically speaking ~ in regards to principles and how I believe in training. I couldn’t advise my clients if I didn’t believe that I did things correctly, that I had valuable and valid information to share with them. I’d have no right working in an instructional capacity. So yes, I am a professional role model, but I say that reluctantly. Anyone who proudly proclaims at the drop of a hat, “I am a role model,” well, beware.

Do you ever get the urge to slack off/Does your dedication ever waver?

My dedication to my clientele? Never. To my own diet? Hell, yeah! I’m human and just watch what happens if you put pizza or ice cream in front of me!

How does your routine change when you’re getting ready for a competition? What would you want our readers to understand about the process and what it takes?

The process for competition takes dedication. But that’s the same as for any goal. 99% dedication? Not going to do it, it’s not going to work. For me, the dedication goes without saying…but for competition time, I’m just a little more focused. There’s no major change…I eat constantly and work out constantly (there’s a big misconception that we don’t eat before a comp….for me, it’s the opposite. Proteins help me build my muscle mass, carbs help maintain it. You don’t have to eat salads ~ pasta and rice are your friends. But OK, cut out the wine and beer.

Have you ever thought of becoming a judge?

It would be a conflict of interest to judge a competition in which I had clients entered, and since that’s where I derive most of my pleasure, from seeing my clients compete, judging really isn’t something I think about ~ if there were a competition that didn’t involve any of my clients, then maybe, but I don’t really have any plans to get into judging.

What’s the best experience that’s come out of being a personal trainer?

Showing people what they’re capable of, showing them how to stick to their goals ~ That’s the biggest high for me, watching them succeed in terms of what they wanted for themselves. “I will never give you something that you can’t do.”

Is the competition in your field friendly or is it cut-throat?

In natural bodybuilding, it’s friendly for the most part. But personal trainers are possessive about their clientele. In the “old school” training, there might have been more “hissing” between trainers… “He doesn’t know what he’s talking about,” etc. But as far as competitions, everyone is very supportive and friendly backstage, always willing to lend a hand. That’s a difference between natural and non-natural…there’s more at stake for the latter…huge contracts, national/international endorsements, etc. ~ in other words, money, where as most of the time for natural it’s bragging rights, maybe a trophy ~ and always pride in your hard work, your clients’ hard work.

You have a lot of tattoos ~ and an especially large one covering your back. Wasn’t there a time when that was taboo, to have any markings on your body if you were competing as a bodybuilder?

I think it was taboo in the real world for a while, too, but now it’s not, so no, it’s never been a problem ~ the amount of tanning and tanners that we use before a show pretty much obscures it all ~ and I’ve never had a judge tell me that the tats in any way distracted from my size or symmetry.

You have to pose in some pretty revealing garb during competitions ~ are you ever self-conscious?

Nope, not in the slightest. Not even the first time. You don’t attempt to do a show if you’re self-conscious.

Do you ever get stage fright? Have you ever had to train a competitor who does?

I don’t, no. I have had a couple of competitors who’ve come to me specifically because they are afraid of being the center of attention in any capacity, and certainly up on stage you are just that, the center of everyone’s focus, but I’ve gotten them to focus on the work, not the eyes that are on them.

How do you celebrate a bodybuilding win?

Tequila and a toast to getting to eat something other than chicken.

Are there any other sports that you enjoy?

Anything outdoors…snowboarding, hiking, skating ~ anything that puts me out in the woods.

Does you extreme muscle development ever prevent you from engaging in certain activities (ie is your flexibility compromised, etc.)?

No.

What gave you the idea for the Boot Camps, and can you tell our readers how those work?

Basically I wanted to make people suffer! I wanted to make people hurt…the normal exercise environment teaches down to the lowest denominator…I teach to the most conditioned person in the group so that everyone else has to reach. Think you can do 15? You’re going to do 20…maybe 25…I am going to push you. And prove to you what you can do. The Boot Camps are a personal challenge to my clients.

What is the most common injury in your discipline ~ and have you ever been injured?

There aren’t many injuries ~ maybe a rotator cuff injury here and there, some, discomfort in the lower back or a degree of tightness in the hips…but no, I’ve never been injured.

Is there such a thing as too young an age to begin working out seriously?

“Seriously?” For weight training, I’d say the early teens is a good time to start for both males and females, of course being respectful of what you/they’re doing and of the physiological changes that they are going through. My youngest client is 13, but I’ve trained as young as 8.

Do you use any supplements in your diet?

No, no supplements, only things that occur naturally in the body…proteins, glutamines, creatines.

Favorite “sin” food?

Post competition season? Gotta go with French fries.

What is your definition of the perfect body?

The body that you are most comfortable with ~ that’s the perfect body.

When you meet someone for the first time out of the context of work, can you look at him or her without honing in on body flaws?

Absolutely. The body flaws never come up in everyday life. If someone says that she needs her butt tightened, then I will look at the butt. But I never judge or look for what I would change about someone.

If some of our readers are considering getting into shape and want to do it the right way but are shy, feel they might lack the talent, or are just generally scared of going into a gym where everyone else is in shape, what would you say to them that would make them want to take the plunge?

Personal training is the way to go if you’re self-conscious. There’s no judgment by others, it’s about being in a very safe, private environment ~ and the only other person there, me, is there only to help you achieve your goals. That is my sole purpose.

What are your future goals for yourself and Omega?

I want Omega to be recognized as the training facility where people comes to change their bodies, to lose weight, to become healthier…and I want to be recognized as the trainer who will make that all happen for them.

Do you feel as though any sacrifices you have made have been worth it?

Every single one.

Check out www.opcfitness.com/ for photos and videos, more on Craig, his trainers, the facility, and classes, client testimonials, schedules, and even some recipes.

Omega Performance Center 

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(Keith) Rockel and Roll

By Kimberly Dunbar
In this world, there are dreamers and there are doers. Keith Rockel, who is both in charge of and coaches at the Massachusetts Submission Academy, is a doer. After two trips to the Ultimate Fighting Championship (UFC), a fight in Japan and a record of 12-4-1, Rockel has certainly lived his dreams.

“If I had to do it again, I would not want to spend so much time away,” said Rockel, who retired from the ring last year. “But now that it is over I feel like I rode my dream right to the end. When I am older I will not be looking back with the regret of not trying to go all the way with it.”

A fan of Bruce Lee and Jean Claude Van Damme movies, Rockel began practicing martial arts 13 years ago. After training in Judo for five years, he worked his way into his first fight, which he won in the first round. Rockel was hooked and adopted the art of Mixed Marital Arts (MMA), a sport combining Jujitsu, wrestling and kickboxing ~ and a workout he supplements with running, stretching, light weights and even some Power Yoga for variety.

Although Rockel ~ a Clinton native and Lancaster resident ~ has retired from fighting, he hasn’t completely ruled out the possibility of a return: “I might be offered a fight I can’t resist!” he said. In the meantime, Rockel is involved in coaching, training and staying fit. The full-time electrical contractor fits in his workouts every night after work.

“I am pretty compulsive and missing a workout is rare for me,” said Rockel. “At the same time, you must listen to your body because overtraining is something you want to avoid.” Rockel added that his coaches used to keep him in check by making him take one day a week off to avoid potential injuries. “There are all types of injuries in MMA. Strains, sprains, breaks, torn ligaments, etc. Some injuries just happen in training, but training with guys that are safe is just as important,” added Rockel.

Patience is also a virtue when it comes to fighting. “It takes time, patience and relaxation to master moves,” he said. “Being punched and relaxing sounds impossible, but it’s not. The more relaxed you are the more gas you’ll have in your tank during the fight.”

While Rockel said he isn’t on any special diet, he does try to keep away from deep fried foods. “One food I cannot say no to is pizza!” he said. Rockel doesn’t consider himself a nutritional expert, but said he pays close attention to the size of his meals and carbohydrate intake. “I try to eat five smaller meals during the day and stay away from carbs after 7 p.m.,” he shared.

Rockel said that the definition of the perfect body is your body in the best shape you can get it to: “There needs to be a mix of cardio and strength training. Whatever you do, work out to your potential,” he advised. He added that being a fighter and being look-oriented do not go hand in hand. “It’s only a matter of time before you get your first blemish!” he said.

Masssubacademy.com

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Fitness Competitor Melissa Kelley
By Melissa Pingeton

For Melissa Kelley, age has always been just a number ~ and never an obstacle. Kelley, now a successful figure competitor and model, didn’t begin training until she was in her 30s,

“Don’t let age be an excuse,” says Kelley, a Grafton resident, who explains that it was personal trainer Craig Lindberg (also featured in this cover story) who first encouraged her to get into body building. “I wish I found fitness earlier in my life. It has boosted my self esteem tremendously.” Kelley also shares that her husband has tremendous appreciation for what she does and is a constant source of encouragement. “My husband found figure [competition] to be a wonderful alternative… and sexy,” she says.

To maintain her figure, Kelley follows a workout and diet regime that may seem daunting, but is in fact very simple.

“Whatever training I use, I give it 110 percent effort,” says Kelley. Sixty percent of her workout is lifting, “…focusing on compound movements and pushing to failure.” Twenty percent is “…plyometric training/core training using Bosu [stability balance ball],” and twenty percent is cardio.

Kelley cautions that too much cardio results in loss of “hard earned muscle.” Also, variety is important when it comes to exercise because modifying workouts regularly “…keeps my muscles in constant state of change.” When doing cardio, Kelley tries to stay in the “fat burning zone” ~ 50 to 70 percent of her maximum heart rate (MHR).

Kelley trains each body part once a week, working two muscle groups at a time: back/biceps, chest/triceps, shoulders/abdominal, and legs.

“I really enjoy working out,” says Kelley. “I find the time to work out even if it’s getting out of bed at 5 a.m.”

Kelley also follows a strict diet. “I have always enjoyed cooking with my mother,” she says. “She is from France, which means lots of wonderful sauces,” she adds with a smile. Even though she eats healthy, Kelley still enjoys French cooking by modifying the recipes ~ and she admits that she has a weakness for ice cream.

While she was never overweight (she describes her old-self as “soft”), “By making a few changes in my diet, ‘eating clean’ and training hard, I was able to build the body I wanted and feel good about myself.”

Kelley competes in the International Natural Bodybuilding and Fitness Association (INBF) and World Natural Bodybuilding Federation (WNBF) “…because I enjoy competing in natural drug tested organizations” and because “I love a challenge.”

She begins “contest prep” 10 weeks out from show day, stepping up on her exercising and dieting. In her off-season, Kelley typically runs three miles three to five days a week; during competition she “…increases my cardio to three to five miles everyday with extra intensity.”

Kelley says her diet becomes “much more restricted” and involves eating six to eight meals a day as well as drinking six to eight glasses of water per day. A sample of what Kelley eats?

• Oatmeal mixed with protein powder and peanut butter (she describes it with one word: “yum”).
• Egg white omelet wrap with salsa
• Chicken with sweet potatoes dry
• Salmon with mixed green salad dry
• Protein shake
• Chicken, brown rice and steamed vegetables
• Protein shake

She also makes sure to not to consume any carbs starting four hours before bedtime. Kelley will munch on snacks like sugar-free Jello, peanut butter, almonds, celery sticks and rice cakes. To make eating easier, Kelley will prepare her food two days in advance and store it in Ziploc bags.

“I always have my ‘food on the go,’” she says with a laugh.

“Most people feel they need to count every calorie they bite,” says Kelley. “I don’t count calories and that works for me. During my contest prep, I keep my diet simple and stick to the basic foods.”

Two weeks prior to show day Kelley changes her workout program, dropping the workout weights “slightly” due to “…less body fat to cushion the joints” and to prevent injury.

Kelley is not blind to the misconceptions about figure competition. “People think it’s a beauty contest but it’s much more,” she explains. “It’s hard training, discipline ~ with pose and grace ~ it’s the perfect combination of body building and bikini.”

In addition to being a fitness competitor, Kelley is a fitness model: “[It’s] fun to just be yourself and let go.” She has been featured in the popular industry publications Natural Bodybuilding and Fitness Magazine. Her latest work is a magazine ad with Metabolix Supplement Company.

Kelley’s life isn’t all about fitness and competing ~ family is very important. “The key is to keep life balanced. I enjoy spending time with my family,” says Kelley. With her “very supportive” husband Kevin, Kelley is busy raising two daughters, Shauna (9) and Erica (7). She also works full time as an MRI technologist and teaches classes (and trains) at AnyTime Fitness in Grafton.

Looking towards the future, Kelley hopes to continue competing and teaching others. “I love to help people reach their goals; it’s very rewarding to me.” In fact, all of the clients Kelley has trained and prepared for figure competitions have placed in the top five of their class.

“We live in a lazy society now with Ipods, computers and Play Stations…we need to improve on teaching our kids ~ and adults ~ the benefits of good health,” says Kelley. “Take the time to take care of yourself and see how making healthy choices can improve your quality of life.”

As for Kelley, her next show is the New England Classic WNBF Figure Pro this May.

“Most people look at me and think I workout many hours a day… not so,” she says. “One hour a day is all it takes. Give your training 110 percent and live a healthy lifestyle and I guarantee you will see results.”

Interested in training with Melissa? You can reach her through Anytime Fitness, 100 Worcester Street , North Grafton, MA 508-839-0084, www.clubsanytime.com/GraftonMA/default.asp

Photo one courtesy of www.melissa4figure.com
Photo two courtesy of Fitsights Photography

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Doug Caves: A Run for Your Money

By Kimberly Dunbar

Doug Caves speaks with the knowledge and poise of an experienced athlete. Maybe it’s the three Division II All-American honors he received last year for his outstanding accomplishments as a sprinter. Or maybe it’s his title of Captain. Whatever it may be, after having a conversation with him, you would never guess that Caves is a college sophomore.

Caves grew up in Oxford playing hockey. When he hit high school, the icy sport got too expensive and Oxford didn’t have a team, so he turned to track to stay active. It didn’t take long for Caves to master sprinting ~ the 5’9″, 170 pound sprinter clocked a 200 meter best of 21.96 seconds. Colleges began sending him letters and offering scholarships to lure him their way. Caves chose U-Mass Lowell and took his love for the sport with him.

After only two seasons as a collegiate athlete, he was recognized for his All-American talents in the indoor 4×4 Relay, the outdoor 4×4 Relay and 400 meter sprint. In December 2007, he was named team Captain. In this role, Caves helps his teammates learn the weights, understand the value of certain workouts and makes sure he’s there to encourage them at races.

“It feels really good to be recognized for my hard work,” said Caves. “I had a lot of injuries last year and didn’t expect to run like I did.” Caves missed a lot of time due to hamstring injuries ~ the most common and most severe for sprinters ~ but his dedication never wavered. After several trips to the chiropractor and plenty of rest, Caves was back in the race. “I never wanted to give up. The urge to run was always there. I’m addicted I guess!” he said.

Caves’ obsession with running gets him through his year-round fitness programs. In the summer, he follows an in-depth weight program similar to that of a body builder. “Strength training is a huge secondary,” he said. Caves supplements his workouts with anything that gets him moving, from jump roping to interval trainings. But like every other athlete, he sometimes gets the urge to slack off. “I know what I have to do to get better, and I always feel better in the end,” he said.

Part of this mission to improve comes in his daily routines which start at 7 or 8 a.m. with a light breakfast and a block of classes, followed by a light lunch and three hours of practice. During competition days, Caves eats even less. “I like to feel as light as possible before a race,” he said, adding that his menu usually consists of a power bar and lots of water.

Whoever said wisdom comes with age has never met Doug Caves. While Caves thinks one of the hardest parts of his sport can be the balance between life and running, the preparation is no walk in the park. “Some days I have to really push myself,” he said of his running practices which are usually followed by hill drills and extensive weight training. “But then I think about what I’m doing it for and it’s all worth it.”

Photo courtesy of UMass Lowell Athletic Media Relations

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Steve Constantine

This Former Mr. Worcester Teaches the Importance of Personal Goals

By Linnea Sheldon

Steve Constantine may be a natural bodybuilder and top personal trainer these days, but it wasn’t always like that. Steve began working out at a young age, lifting weights in his parents’ basement. Ten years later he moved his workouts to a real gym, but still wasn’t sure what he was doing, often hitting the McDonald’s drive thru and eating other junk. He’s come a long way in the years since then, and now he is a successful trainer, bodybuilder, husband, and father.

Steve credits his wife Adelia with introducing him to clean living, and also the International Natural Bodybuilding and Fitness Federation and the World Natural Bodybuilding Federation. Steve has been competing in fitness competitions since 1998. After that first show he was hooked, and he continues to be successful ten years later. In 2004 he won the Mr. Worcester competition, and in 2007 he competed in five competitions and a total of ten events, placing first in six of them and finishing in the top five in all the others.

Steve got his personal training certification from the American Council on Exercise (ACE) in 2000 so he could help other people, in particular helping them avoid the mistakes he had made in the past. He trains both men and women for competition, as well as the average Joe who just wants to lose a few pounds.

He also runs an 8-week boot camp with Craig Lindberg, the owner of Omega Performance Center in Grafton. The camp is designed to prepare bodybuilders for drug-tested competitions and includes an hour of posing, a half hour of core training, and a half hour of discussion on specific topics related to competing.

“It’s not as hard as a lot of people think to get into shape,” he explained. “It takes discipline…make it a part of your life, and do something healthy everyday. It’s going to allow you to live longer and have a better quality of life.”

A typical day for Steve starts out at 3:30 a. m. when he climbs out of bed. After a quick cup of coffee and a shake mode of Ultimate Orange and a fat burner he is in his basement gym working out by 4. He usually works out one body part, doing about 4 exercises, each 3-4 sets, starting out with 10 reps and progressively lowering to 4 reps. He then follows up with some cardio or core training.

Steve is also sure to eat regularly, and he’s very careful about what he’s putting into his body. After his morning workout he grabs a protein shake, and at about 7 a. m. he eats a breakfast of oatmeal with two scoops of protein and a little Splenda and cinnamon added for flavor. His mid-morning snack is one scoop of Cytogainer and one scoop of 100% whey protein. Lunch is one cup of whole wheat pasta and a half breast of chicken. His mid-afternoon snack is another scoop of Cytogainer and whey protein. For a late afternoon snack, he goes for two rice cakes with peanut butter, and dinner is usually an omelet with egg whites, cheese, and a half breast of chicken with a salad.

Steve’s website ~ www.2-fit.com ~ is designed to help people find important information on all aspects of fitness, from diet and supplements to exercise and body composition goals. Also, it’ll tell you about getting individual and assessments training with Steve.

As if all this weren’t enough, Steve is also planning on opening a second studio at the Oxford Community Center that will be specifically geared towards one-on-one training. He also plans on hosting a seminar titled “A Weight Better You” to help others reach their goals.

Steve has lots of advice for the rest of us. “Set your goals, don’t expect overnight success and continue to plug away to sculpt your body into the finest physique men and women have ever seen,” he said. “Always remember that the best way to be in top shape is dieting and exercise, without one…you are only accomplishing half of what your full potential is.”

www.2-fit.com

Photo taken by Craig Lindberg

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Cyclist Michael Norton
By Christine R. Walsh

A 5 time winner of the Sprinter Jersey at Killington Stage Race. A 6 time winner of Stage Two Road Race at Killington Stage Race. He’s won the Criterium and the Circuit Race at Fitchburg Stage Race. During the last year he has finished first in 15 races, second in 8 races and third in 2 races. And he is just getting started.

Michael Norton is a cycling whirlwind of a man. He’s a man of many hats ~ or biking helmets, to be more exact. He is a teacher, a friend, a mentor and a biker to boot. But he fell into cycling through what turned out to be a “lucky” injury.

“I used to play soccer in college,” reveals Norton. “But I injured my knees and that’s how I got into cycling. The sport of soccer is very rigorous on your knees. This happened around the age of 21.”

This soccer stud turned cycling guru can also be found playing tennis and basketball in his spare time. But his real love, his true passion, is biking ~ and he is indeed a committed mate.

“During the off season,” says Norton, “I typically ride on Tuesdays and Thursday, between 1.5-2 hours. On the weekends I’ll ride for 2-3 hours.”

He spends summertime, a time during which most people work the hardest on their tans and hitting the sizzling hot social scene, biking even more: “During the summer, I spend 4.5-5 hours a day on the bike. I’m a school teacher [at Blackstone Valley Regional H.S. in Upton] so in the summer, I’m off, which is how I find so much time,” explains Norton. “If I start biking around 7, I’m usually done by 1PM.”

This man cannot be contained by any one riding path, however. He explores all the hills and dales of the Worcester area and gives his bod one heck of a work out while doing so. “I ride all over,” he says. “It all depends on the day. Some days I hill ride, some days I flat ride. I usually do one hill day and one flat day during the week and the weekend is a mix.”

Norton encourages everyone to give biking a try and according to him, it’s a readily accessible sport. To get into bike racing, you can simply search for a local race on the internet and sign up. New riders can buy a one day biking license or a one year license. A new rider will begin in the lowest category and then work his or her way up. There are usually admission fees, according to Norton, but they are often affordable (think around $15).

Diet is important to Norton, but with his great humility, he admits to having one or two flaws in that department.

“I’m a big guy,” he laughs. “I’m always overweight in the off season. I usually drop about twenty pounds to get back into shape. I am about 225 in the winter and then in the summer I get down to 205. In the winter months, I don’t bike as much.

“I know a lot of people get into strict diets,” he acknowledges, “but then they start losing the nutrition in their bodies. So I don’t eat less, I just bike more.”

Norton’s sin food? Don’t tell, but it’s ice cream ~ vanilla, chocolate, whatever. If it’s frozen and deliciously dairy, he’s all about it ~ which is exactly why he steers clear of the icy treats while training.

Anyone can get into cycling, Norton believes, but there is no one book or plan that he relies on or suggests that others follow. He has other ways of mentoring.

“Find people who have been riding for a very long time and just ride with them. That’s the best way to learn. I invite people who want to learn from me to just come bike with me. That’s how I teach.”

Interested in getting into cycling? Check out these local clubs:

Hot Tubes Development Cycling Team, Inc.
75 WEBSTER STREET
Worcester, MA 01603
(508) 792-9545
Contact Tobias Stanton at hottubes91@aol.com
Hottubes.com

Mid State Cycling Club
120 HAMILTON ST
Leominster, MA 01453
(978) 537-3402
Contact Eugene Kalajian at gene@gearworkscyclery.com

Worcester County Cyclists
11 MAY ST
Lunenburg, MA 01462
(508) 868-1188
Contact Craig Strohecker at 3bmws@comcast.net

Minuteman Road Club
14 State St
Westborough, MA 01581
(508) 366-4682
Contact Todd Savage, President, at president@minutemanroadclub.com
www.minutemanroadclub.com

Worcester Cycling Club
8 BAY EDGE LN
Worcester, MA 01604
(508) 754-8636
Contact Vincent Donohue at vdonohue@worester.edu

Photo courtesy of Buttar.com

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Runner Erin Dromgoole

Proving That Shoes Can Help Make the Person

By Christine R. Walsh

Dorothy was onto something when she started down that yellow brick road. She had her basket full of carbs, a faithful and energetic group of friends and the most important item of all ~ some kick ass shoes.

According to Millbury native Erin Dromgoole, 28 and member of the New Balance running team, our little pigtailed, ruby-shoed munchkin-lover had all the makings of an excellent runner. And even if she were more likely to walk, not run, to Oz, Dorothy knew that the shoes would be her saving grace.

“For someone who is starting out with running,” Dromgoole says, “Concentrate on the shoes. You know, as a runner, your shoes are your only form of equipment. If you don’t have the money to go out and buy the top of the line running clothes, you can just pile on your cotton t-shirts. The place to spend your money is in your shoes.”

Dromgoole, who started her running career when her sixth grade math teacher recruited her for a track team, suggests going to a specialty store to buy your shoes if your New Year’s resolution is to run 5 miles a day.

“It’s important when you begin running to go to a place where a specialist can concentrate on your gait,” says Dromgoole. “A six foot tall guy is going to need a different shoe when compared to a smaller lighter person. Many specialist stores will have you run so that they can see your stride and tell you what you need.”

Training is a large part of this track diva’s life. Not only is she a running star, but she is a teacher at Roxbury Latin High School ~ a private all boys’ school in West Roxbury. By day she exudes knowledge about English and History. In the afternoons, she coaches the track team. But at night, she is a lean, mean running machine.

“My team meets twice a week for work outs,” says Dromgoole. “Usually on Tuesday and Friday nights or Saturday mornings, depending on the seasons. And those two days of the week, I’m working out and doing “true work outs.” The other days of the week I try to squeeze in around 7 miles per day and then one day a week I try to get a long run in, which is between 10 or 12 miles. The team workout days are the toughest days, but it’s really great to have a team.”

The New Balance Boston Team, according to Dromgoole, consists of about 15 women and 12 men. The teammates cheer each other on and encourage each other to keep on going. This is important, according to Dromgoole, because running by oneself can be difficult at times.

“I get up around 6AM,” laughs Dromgoole, “I’m at school between 7-7:30, then I’m at school until about 3:30. I get home between 4-5 and then try to go for a run right away because I find if I sit around in my apartment for too long and get warm and cozy and I’m less likely to go running.”

But what might the diet of someone who is hitting the track with such ferocity look like? Dromgoole is a responsible eater, but even this girl dips into the yummy snackies from time to time.

“I eat as much as I can eat!” declares Dromgoole. “It’s tough because sometimes in the middle of class at school my stomach will start to grumble. I don’t really restrict myself. I’m not a calorie counter and I think I’m allowed to have a few more chocolate chip cookies than most people. I have three good meals a day and luckily my school has an excellent cafeteria. I watch to make sure I get enough fruits and vegetables and that I get enough red meat during the week so I don’t have any iron deficiencies. But when I’m training, I’ll really cut out chocolate splurges.”

Had Dorothy been graced with Dromgoole on her team of merry folk, she might have reached the Emerald City a lot sooner. But then again, Erin Dromgoole, with her legs of steel and her golden heart, might have left that wimpy girl in the Kansas dust.

Photo: Erin during the Mayor’s Cup XC Race at Franklin Park in Boston

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Jeremy Frisch, One of the Cool CATZ of Fitness

By Kimberly Dunbar

Jeremy Frisch knows that timing is everything. Frisch, now the Performance Director for CATZ Sports, came out of college and landed right in the middle of the booming fitness business.

When the Clinton native graduated high school, he wasn’t quite ready for college football. “I was told I had to start getting stronger if I wanted to go to the next level,” said Frisch. He took action, launching a fitness crusade while attending prep school for a year. “I had to do my own research. I talked to coaches, body builders, martial artists, physical therapists and read plenty of books. I wanted to learn what these people did to make themselves better,” he added. Frisch tested his newfound methods on himself and his friends and his love for personal training was born.

After successful football and track careers at Worcester State College and an internship at Stanford University, Frisch joined CATZ shortly after they launched a branch in Acton, MA. Frisch joined the organization as an assistant trainer and two months later was promoted to performance director. At CATZ ~ which stands for Competitive Athlete Training Zone ~ Frisch is dedicated to helping individuals become better athletes. CATZ is unique because each athlete is supervised by a coach to assist in his/her development and proper training.

CATZ clients range from eight years old to professionals. Frisch said the younger athletes participate in an extreme gym class, playing games and learning the fundamentals of many different sports, which also helps fight childhood obesity and the number of child “couch potatoes” in the world. “Most kids these days specialize in one sport and they have no foundation in sports,” said Frisch. “An athlete shouldn’t specialize in something until midway through high school. If you do, you only get the skills from one sport and will peak too early,” he added, advising that athletes shouldn’t hit their sports high until the age of 19 or 20.

Frisch said CATZ training is strictly about athlete development and that looking good is a product of that. “I never tell my athletes how they look, but I often ask them what they are eating,” he said. “You have to have the right food and fuel to push yourself hard.” A diet of lean meats, fruits, vegetables and carbs (yes, you heard me right!) in five to six small meals a day is key. “You need carbs for energy,” said Frisch, who said his athletes can not train as hard without them. But Frisch is never one to pass up a homemade chocolate chip cookie on the weekend as a reward for his hard work during the week.

Frisch trains four to six times a week, rotating amongst speed, strength, agility and endurance workouts. He insists that everyone should do some sort of exercise each day, even if that means going for a walk. He also prescribes strength training to help build muscle and lose body weight.

While Frisch is dedicated to fitness, he does get the urge to slack off all the time. “The more days you skip, the harder it is to get back into your routine,” he said. His motivation to push on? “I have to look the part, but I also can’t stand any of my kids beating me at anything, so I do what I have to do to stay in shape,” he said. “They have yet to beat me!”

For more information on CATZ, call 978-369-6755 or email jfrisch@catzsports.com. You can also find Frisch and GM David Jack in the March issue of Men’s Health, dishing out some fitness tips!

 

Photo: Robby, one of Jeremy’s clients, lifting at CATZ.

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Meet Missa Capozzo of HardCore Pilates
By Christine R. Walsh

Missa Cappozo, 32, has been a certified physical trainer for about 10 years now. She’s done her fair share of amateur body building and hitting the gym to look her finest and feel her healthiest. But this heroine of health has never been able to quench her appetite for the fitness… until she found Pilates.

Capozzo, a Worcester State College graduate who lives in Worcester and today is the owner of HardCore Pilates and Fitness, stumbled upon the practice of Pilates in a most serendipitous fashion.

“About 6 or 7 years ago I read an article about Pilates and was interested,” says Capozzo. “I started out as a student of Pilates and was a student for about 5 years before I thought that this was the way I wanted to take my career. Pilates is something I really believe in.”

The road to becoming an instructor was not an easy one, however. Certainly, Capozzo had her background as a physical trainer, but there were over 500 exercises in the Pilates repertoire for her to memorize before she could ever consider taking on students.

“You have to memorize all of the postures,” says Capozzo, “and you have to connect what specific exercises go with what specific postures. I was nervous. But my first instructor told me that this was my forte and that this was what I was meant to do. She was my inspiration.”

Thankfully, Capozzo heeded the advice of her instructor and stuck with it. HardCore Pilates and Fitness opened in June, 2007 and since then has turned many Worcester County residents into lifelong lovers of Pilates. Capozzo has had students as young as 11 and as old as 80 and she is happy to cater to each individual’s need. She feels that Pilates is great at any age because it encourages its practitioners to learn much about spine alignment, which is beneficial at all points in life.

There are basically two ways one can study Pilates, according to Capozzo. There are the mat exercises and there are the exercises done on Pilates equipment. Both are excellent ways to strengthen the core muscles and she says that your choice of practice depends, in part, upon your personality.

“There’s a whole system of mat exercises that you can do and you use your own body’s resistance,” explains Capozzo. “Then we also have a whole bunch of different Pilates equipment that use springs as resistance. The springs allow you to get the most of each muscle contraction. For someone starting out, the best choice really depends on a few things. It depends on their goals and it also depends on their personality. A lot of people like machines and I am one them! Many people like that extra resistance, that spring resistance. It makes them feel like they are getting a better work out. The mat is a wonderful thing to start with, I feel, because it’s a great way to engage your core and let you feel your core before going on to engage your limbs.”

But whether you are a machine or mat maven when it comes to Pilates, Capozzo offers the same advice to those who want to get into the practice:

“Just come in!” she laughs. “I really try to cater to each person’s needs because I want them to benefit from the practice and I want them to get involved. It’s like nothing you have ever experienced before.”

HardCore Pilates & Fitness, LLC
691 Grafton Street
Worcester, MA 01604
(508) 752-9300
hcpilates@verizon.net
www.hardcorepf.com

Photo: Missa guiding a student on Pilates equipment

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TRENDS!

According to the American College of Sports Medicine (ACSM) these are the top 20 fitness trends for 2008:

1. educated and experienced fitness professionals*(huge topic in the industry)
2. exercise programs for children to fight childhood and adolescent obesity
3. personal training
4. strength training
5. core training
6. special fitness programs for older adults
7. Pilates
8. functional fitness
9. Swiss ball
10. yoga
11. exercise and weight loss
12. spinning
13. sport-specific training
14. balance training
15. group personal training
16. outcome measurements
17. comprehensive health promotion programming at the worksite
18. reaching new markets
19. worker incentive programs
20. wellness coaching