Oblique Sep Oct 08

SEPTEMBER OCTOBER 2008

3STORIES SURVIVORS’

MUSC’s

TWO MILER Jermel

President PARTNER

YOGA

OCTOBER 18TH

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www.eastshoreac.com www.rftctrainingteam.blogspot.com 38

September/October 2008 7 7

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7 23 31

features 23 31

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7, 23, 31 My Own Survivor Story 31by Jennifer Duke, Jessica Wible, and Kelly Scharling

16 Run Two Miles in My Shoes by Lilla Folsom

24 The Yoga of Relationships by Jordan Anderson

departments

5 Athletic Training 8 Featured Trainer 9 Fitness 10 Body Parts 12 Yoga Pose of the Month 15 Cookie Crumbs 18 Interview 28 Great Outdoors 29 Body Treatment 32 Calendar 33 Charleston Legends 34 Nutrition 36 Sports Injuries

staff info

John Di Giovanni | Editor/Publisher Melissa Weir | Proofreader Kimi Parkhill | Editorial Intern Lilla Folsom | Managing Editor

������������ ������������� ���������������������������� Heather Knight lives in Mount Pleasant with her husband, and works as an engineer for Force Protection Industries, in Ladson. She has been an avid runner since the age of 14 and is currently training for the Nike Women’s Marathon in San Francisco with Team-in-Training. She participates in many local races, including the Barrier Island Eco-Thon, which consists of 35 miles of kayaking, swimming, running and biking. Heather has been the top female finisher in this event the past 2 years. Ad Deadline for November/ December Issue

www.obliquemagazine.com is October 10th

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Contributors

Kendall

Hicks

Damon R.

Smith

Kendall Hicks

Jack

Lilla

Alterman Folsom

Certified Personal Trainer Fitness Consultant www.fi[email protected]

Damon R. Smith

Local Professional Photographer www.dsmithphoto.com

Jack Alterman

Shane

Doll

Judith

Herrin

Benjy

Cooke

Allan

Johnson

Professional Photographer Director of Center for Photography www.center4photography.com

Lilla Folsom

Freelance Writer/Realtor www.lilla.net

Shane Doll CPT, CSCS President/Shaping Concepts Fitness Studios www.shapingconcepts.com 843-971-8665 Ben

Angela

Williams Adams

Darby

Tucker

Mark

Rutledge

Judith Herrin, RD

Nutritionist MUSC Harper Student Wellness Center Nutrition Instructor, C.I.C.

Benjy Cooke

Relaxologist [email protected]

Allan Johnson

Jordan

Ruth

Anderson Sykora

Sports Performance Director Velocity Sports Performance www.velocitysp.com

Ben Williams

Professional Photographer [email protected]

Angela Adams Bellin

From the editor

The Race for the Cure issue has yet again proven to be one of the more enjoyable issues that we put together. Last year’s turned out to be the most popular with our readers. We feel that this year will be more of the same. Brainstorming with Race Chair, Francie Reding, brought us the idea to let some survivors write their own story. Their own words bring out the emotions of fear, frustration, anger, and hope, along with a new appreciation for life that no writer can capture without the experience that these women have gone through. We hope that many of our readers will go out on October 18, whether to run or walk, and support this worthwhile cause. Oblique Magazine is a monthly publication distributed throughout the Charleston area. All content of this magazine is copyrighted and may not be copied or reprinted without consent of the publisher. Unsolicited manuscripts and photos are welcome, but Oblique does not assume responsibility of their protection. All materials can be mailed to PO Box 22843 Charleston, SC 29413 or emailed to [email protected]

Editor’s Office and Advertising 843-478-4537

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Children’s Fitness Instructor/ESAC [email protected]

Darby Tucker, CPT Owner/The Turning Leaf [email protected] Mark Rutledge, PT, OCS, MTC, MHS Clinical Director Rehabilitation Centers of Charleston www.rcctherapy.com

Jordan Anderson, RYT

Serenity Now Yoga www.partneryogacharleston.com

Ruth Sykora, LMT Center for Therapeutic Massage www.c4tm.net

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Workout Today? ....Maybe ...No, Not Today

Connor Malark, training at Velocity Sports Performance, shows the drive that makes him a better athlete.

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ow many times have you started a workout program? How many times have you “fallen off the wagon” within a matter of months? We have all “been there and done that” at some point in our lives; but exercise doesn’t really have the desired effect if you don’t stick with it over the long haul. So what’s the secret?

within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

All too often, we go through life, stumbling down the road of good intentions. We intend to get in that workout today. Or, we intend to begin an exercise program. Intentions, alone, are not enough! As the Nike ad states: JUST DO IT! and, do it with consistency!

Top 5 Excuses People Don’t Workout

What Is A Workout?”A workout is 25% Perspiration and 75% Determination. Stated another way, it is one part physical exercise and three parts self-discipline. Doing it is easy, once you get started. A workout makes you feel better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you workout regularly, your problems diminish and your confidence grows. A workout is a personal triumph over laziness and procrastination. It is the badge of a winner, the mark of an organized, goal-oriented person who has taken charge of his or her destiny. A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary. A workout is a key that helps unlock the door to opportunity and success. Hidden

“A workout is a form of Rebirth. When you finish a good workout, you don’t simply feel better. You feel better about yourself, “ George Allen, Former NFL Coach

According to the Centers for Disease Control and Prevention more than 50% of American adults do not engage in the required amount of physical activity for health benefits, and 25% of adults are not active at all. Here are some of the excuses people give for not wanting to exercise. Maybe some sound familiar to you, but hopefully you don’t need excuses because you workout.

1. I don’t have time to exercise.

People will always find time to do the things they enjoy. If it’s important enough, you will find and make the time. Period! Make an appointment with yourself to exercise!

2. There is no gym close to my house

You can get in great shape without ever stepping foot into a gym. Be creative at home; buy dumbbells, stability ball, jump rope, and a good pair of running shoes. No excuses!

3. I don’t know how to exercise.

There is no reason why a person can’t engage in some form of physical activity. Un-

less your doctor has specifically told you that you should not exercise at all, start by taking a jog or a walk around the block. Someone you know or a personal trainer can teach you how to exercise.

4. I have no energy to exercise.

Exercise has been shown to increase energy levels and leave people feeling better about themselves and more energized. Get up off the couch and get moving! Start with just 10-15 minutes of activity each day; soon you will have the energy to do more.

5. I have no one to workout with. Do you really need someone to workout with? For most of us it would be nice to have some company. The bottom line is that the only workout partner you need is yourself. If you absolutely cannot workout alone ... hire a trainer, participate in an exercise class, or take your furry friend for a walk. As you can see, there are solutions to each of these excuses. Don’t let excuses get the better of you and keep you from reaching your goals. Focus instead on the benefits you will get from engaging in a regular workout routine. You will be thankful you ditched the excuses in the end.

Allan is a former Strength and Conditioning Coach of 23 years at Ohio State University, West Virginia University, and the Baltimore Orioles. Allan is a motivational, corporate speaker, coach, consultant and serves on several national strength and conditioning and editorial boards throughout the country .

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How My Life Changed By Jennifer Dukes Jennifer and Jeff Dukes relax at Charleston’s Waterfront Park

I

was diagnosed with breast cancer at the age of 34 in August 2002, six months after my mother was diagnosed with late stage ovarian cancer. The initial reaction was shock. I felt like I was in a bubble and no one would really understand how I as an individual, not as a breast cancer patient, felt. Yet it made sense. My mother has it, so maybe she passed the genetic traits on to me. I later determined that wasn’t the case, because I didn’t have either the BRACA mutations or any of the risk factors. So where did it come from? After the diagnosis, I had so many thoughts race through my mind: did I cause it, was it something I ingested, was it the tall electrical lines I lived near as a teenager, was it makeup or lotions I used? Then there were all the pitiful thoughts; why me and why did God let this happen? I am too young and have too many things to do with my life. I have a career to focus on, and I am single and not getting any younger. Who will want to date me now? All these worries I later found out were irrelevant since losing my breast and hair soon moved to the forefront. Initially the loss of a breast created a feeling that I was not a woman anymore. Then once my hair started falling out, approximately 3 weeks after the first chemo treatment, my hair became the major concern. I had hair halfway down my back, thick and curly. My hair was my crown and glory. Then as chemo progressed, I was

��������������������� ������������������� �������������� ���������� ���������������� ����������� ���������������� ������������������ ������������������ �������������������� ������������������������ �������������������� ��������������� admitted to the hospital for each treatment due to the weight loss and dehydration. I became more and more sick and lethargic, but I realized how superficial and unimportant breasts and hair were. I decreased to a svelte 88 lbs. Now there is a weight loss program for you, throwing up 10 times every third week.

I could no longer rely on myself to complete daily tasks, so friends became my emotional and physical support. After extensive doctor appointments and tests, I completed 4 months of chemo and I came to the realization that asking for help did not make me weak - it made me human and humble. Life became a ritual of ‘one day at a time’ and ‘putting one foot in front of the other’. My enjoyment and happiness came from getting through the next step...the next day. My faith in God became stronger. Looking back on all the negative side effects, emotions, and uncertainties, I still thank God I had cancer. If you can endure cancer you can endure anything and I haven’t found anything to be more scary or difficult. My life has become so rich as a result of this journey. I joined a cancer survivor paddling team in October 2003. They are my second family and my best friends, we all have something in common – cancer. We have competed in several states throughout the country and in Victoria, Canada. I am now married to a wonderful man, whom I met at the Race for the Cure in October 2005. I was told that due to the chemo I was going through menopause at 35, yet I am 7.5 months pregnant with a blessing from God and my priorities have changed. I now view life as a precious gift and appreciate every minute. Career and making money are no longer the forefront on shaping who I am. Cancer has changed my life...for the better.

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Single Arm Sumo DeadLift To High Pull

PERSONAL TRAINER

William Graham

START

1) Begin in Sumo Deadlift position with abdominals drawn in, bodyweight on heels, chest and eyes up, and arm fully extended between legs. 2) Forcefully rise out of squat position reaching full hip extension, transfering power to upper body and beginning to pull weight upwards with the elbow leading

TPWellness

with Caroline Petty

FINISH

1) End movement standing completely vertical, abdominals drawn in, elbow raised with weight just below or at chin. William Graham is a trainer at Shaping Concepts in Mt. Pleasant. You can reach him at 843.971.8665

Get the results you need in the comfort of your own home

William graduated from Slippery Rock University (PA), with a bachelors degree in Exercise and Rehabilitative Sciences. He is also a certified American College of Sports Medicine (ACSM) Health/ Fitness Instructor. William’s future plans include attending a CrossFit Level 1 certification, starting a young men’s, Christian-based non-profit organization, and continuing to help others find the true joy of a healthy, disciplined, and purposeful life!

Caroline Petty Personal Trainer

www.totalpackagewellness.com

In Home... In Control... In Shape! In-Home Training

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“Red”

Karen Barrett

By Kendall Hicks

Interested vs COMMITTED

There’s a diff erence between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.”—unknown

A

llow me to share with you the tale of two clients. Sarah (not her real name) needed to lose 40 pounds and desired a more energetic lifestyle so she could better enjoy her family, especially her young grandchildren. In eight weeks, Sarah found every excuse available to not follow the nutrition plan she was given, cancelled several of her training sessions, and was late to most of the other ones. On the other hand, Sam (not his real name, either) wanted to get back in shape for a trip to his home in New York to celebrate his 40th birthday. He needed to lose 25-30 pounds and really wanted his chest to be larger than his midsection. In eight weeks, Sam lost 25 pounds, took five inches off his waistline, and got himself into the kind of physical condition that would make any 40-something proud. Sarah and Sam shared many similarities as they began their programs. Each of them had a legitimate need to lose weight for health reasons. They also had external motivators, such as family, an up-coming birthday party, and a desire for more energy and better looks. In addition, each client was given a proven nutrition plan that has helped over 200 people in our area lose at least 100 pounds in the last two years. What was the difference? At first glance one might conclude that Sam, being a

male, had an advantage over Sarah. Although men do have the ability to lose weight quicker than women—the average male will lose 25-30 pounds in eight weeks with our training and nutrition plan, while the average woman will lose 20-25—this would was not the deciding factor. The difference between Sarah and Sam is the distinction between almost every success and failure story concerning fitness. It’s the difference between being committed to fitness and just being interested. Sarah seemed very interested in being more fit. She joined the gym, signed-on with a trainer, shared how she wanted to change, and when in the gym she vigorously trained. However, once she left the gym, she never changed her eating habits and found it difficult to make it to her next training session. Sam, on the other hand, took his program to heart, followed his nutrition plan, and turned his desire for better health into a lifestyle. Sam was committed, while Sarah was merely interested in being more fit. Contrary to a slogan I recently saw from a nutrition supplement company, Fit does not just happen. Fitness is the result of a commitment; a commitment to accept no excuses, to overcome every obstacle, to replace bad habits with good ones, and to settle for nothing less than positive results. Instead of being one of a myriad of the “interested,” pledge today to join the ranks of the “committed.” For more information on this subject and to learn how you can forge a lean, healthy body; feel free to contact Kendall at fi[email protected].

Certified Personal Trainer, Lara Wittstadt, is committed to a daily fitness routine.

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ABDOMINALS ABDOMINALS NOW YOU CAN HAVE ROCK HARD

NOW YOU CAN HAVE ROCK HARD

Even after having two kids

Even after having two kids

By Shane Doll, CPT ����������������������������������������� 10

By Shane Doll, CPT

This month the spotlight is on exercises to develop great abs. You’ll notice that traditional crunches and sit-ups didn’t make the list. That’s because these exercises primarily target only one main muscle group, the rectus abdominis. If you’re serious about getting that tight, flat stomach go for exercises like the ones shown below that work the deep core muscles.

1. V-Up’s Lying flat on your back with arms extended behind your head, raise your arms and legs up and the same time meeting in the middle. Keep your arms and legs straight throughout the movement.

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2. Wheel Roll-out’s: While on all fours, cross your feet, flatten your back, and begin rolling out on an ab wheel. Do not allow your hips to drop faster than your upper body or it will create pressure on your low back. Keeping your arms straight, roll-out until you’re just short of the floor then use your abs to pull yourself back up.

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3. Cable Chops: Standing with knees slightly bent and hips pushed out, grab a handle on a cable machine positioned at eye level. Chop down across your body in an arching motion using your abs do drive the movement. Try to imagine your arms as being hooks used to simply grab onto the handle instead of driving the motion. 4. Side Plank: While lying on your side with one leg on top of the other and your upper body supported by your forearm, raise your hips up towards the ceiling and back down just short of touching the floor. Place your other hand on your hips to help direct the movement and keep your back flat.

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5. Rocky Ab’s: While lying on an ab board, begin with your legs straight and tuck your knees to your chest in a reverse crunch motion. Roll your hips back and thrust your legs straight up towards the ceiling, taking your hips off the ab board. Slowly lower your legs to the starting position attempting to keep them straight the entire time upon decent.

Shane Doll, CPT, CSCS is the owner of Shaping Concepts Fitness Training Studios. To read more great articles on fitness training, fat loss, and nutrition go to www.shapingconcepts.com

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The Last King of Oswald Square I

never considered myself a competitive eater. During cook-outs and picnics, I spent my time slicing the watermelon for the kids and pouring Kool-Aid for the elderly. My hot dogs were well done with a healthy squirt of mustard and a spoon full of pickled relish. Lays’ on the side. Coke over ice. Hot dogs were as much a part of my upbringing, as were the Dallas Cowboys or Tina Yothers. There were seven children in my family. We were raised in a modest four-bedroom home in a small Amish community outside of Chicago. Although we were not Amish ourselves, we were given full access to all of their customs and teachings. For instance, when I went to my first boy-girl dance, I was thrown out by some Amish brothers for slapping the back side of a girl in my class. Once I went to Halloween in black pants, suspenders and a top hat. This also did not go over well, and there was no candy to be had. This time in my life was confusing. Just before I left the eighty horse town for good, I started a band called Yon & The Lonely Ox Cart. We cut one album, Almost Amish, whose hit song “Dying to Knead Your Dough” got us quite the name about town. If you can be exiled from the American heartland, I got my papers. On the way out of town, I kicked over a bench on town square. I broke my foot in two places. I went into a tailspin. Arrests. Missed alimony payments (although I had not been married as of yet-technically). I joined the armed forces for a minute, and then spent the summer hiding in Quebec, after I left Parris Island on a john boat. I was thirty, and lost.

23 Dogs to Glory

I returned to the heartland in the winter of 2002. I took up work picking peaches just outside of town, and got a house a few miles away overlooking Oswald Square in Palatine, Illinois. I met and married the local 4-H Cow Queen, and together we started a family complete with a picket fence and a friendly dog. Bliss returned to my life. I ran for School Board and lost in a runoff. I took the disappointment in stride, and told the locals, “I don’t really care. I didn’t want to do it anyway, I was a poor choice.” This made me feel better, but emptiness remained. I needed some direction. I needed the people to need me. I channeled my Amish roots, and got nothing. That all changed one glorious evening in September...the sign read:

Hot Dog Eating Contest – Winner Take All! Oswald Square September 31st – 8pm Sharp!! I went home and told my wife about the opportunity. Knowing my confidence was nearly shattered after the school board run, she encouraged me to enter the field. She made hot dogs for the kids and me that night. I ate six straight up, and was backed up for three days. The day of the competition I was a wreck. I shook hands with my competitors as the sweat came pouring down my spine. A cop named Toussaint. A teenaged girl in a cheer leading out-fit. Two of the Masons. A housewife in tight jeans. An old man who chain smoked. A local drunk, and a homeless guy in a shirt that read “I’m Hungry”. The Mayor fired a gun into the air and we

were off. Ten minutes and they would love me. Dogs 1, 2 and 3 were gone inside of thirty seconds, 4 and 5 not far behind. The field was quickly separating itself. The chain smoker fell of the stage and threw out his back while Toussaint dropped his hot dogs and started flexing his muscles to a pack of single women screaming his name. The Masons looked like they were going to hurl on one another, while the housewife tried desperately to keep up to no avail. As we passed the five minute mark, all that remained in the heat were the Drunk, the Cheerleader and me. As the full time crept closer, the cheerleader began to convulse and a full hot dog shot out of her nose. I looked the Drunk straight in the eyes...he looked down at his plate in a trance. He was enjoying this. Not the competition, but the hot dogs themselves. This man was starving. Thirty seconds left, and we were all tied up at 21. Folks that saw it describe it still as a miracle. After finishing his twenty-second hot dog, he reached for a napkin, wiped his chin, and let out a loud belch. He stumbled off of the stage, knocking three judges off of the back and into the pie table. I chewed my twentythird hot dog as the horn blew and the clock expired. They carried me off of the stage... I looked up and saw the Drunk raising a toast to my win. I realized at that moment that he was the guy who had beaten me for school board; but this was my night. Benjy Cooke has since given up competitive eating, and has run for school board again twice, unsuccessfully.

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Bobby Shaw/Director Harper Student Wellness Center

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Bobby Shaw/Director Harper Student Wellness Center

Benita Schlau Race Director

Years ago, the pulmonary department of

Meical University of South Carolina instituted the Lung Run, a two mile race held in September. It was very popular as a season opener, because it’s so hard to train for distance in the heat and humidity of a Lowcountry summer. Eventually, it was disbanded when the race director moved out of town. “We still get calls from people asking about the Lung Run. It was a great start- up in the fall; people went on to the Turkey Day 5K and on up to the Cooper River Bridge Run in April, “according to Benita Schlau, longtime Charleston runner and Assistant Race Director of the Cooper River Bridge Run. Benita has been on staff at the MUSC Harper Student Wellness Center, a state of the art fitness facility, since it opened in the fall of 1988. “The Harper Student Wellness Center is 20 years old this year and when we put our heads together to find a way to mark the date, we decided to bring back the University’s 2 Mile on September 20, 2008 and call it the 2 Mile Wellness Run and Walk,” Schlau said. The MUSC Harper Student Wellness Center is located at 45 Courtenay Drive at the corner of Bee Street. There will be a weeklong open house at the Center leading up to the run. The Start and Finish will be at the Wellness Center, proceeding down Bee St. to a left onto Ashley Ave to Cannon St. Continuing along Cannon, the runners and walkers will make the right onto St Philip Street and follow it, turning onto Vanderhorst Street. Making a quick jog on Rutledge, to Doughty, competitors will pass the band playing at the Horseshoe on Ashley, then on to Bee Street bringing them home.

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Benita Schlau Race Director Kat Logemann SWC Staff Howie Schomer Fitness Trainer

Kat Logemann SWC Staff Howie Schomer Fitness Trainer

Bobby Shaw/Director Harper Student Wellness Center Bobby Shaw/Director Harper Student Wellness Center

The route is a USATF certified course, in Benita Schlau case anyone is planning to Director set a two mile Race record. The finish line will be managed by Action Carolina. Runners and walkers will be welcomed afterwards at the Wellness Center for refreshments and Expo feaKatanLogemann SWC Staff and fitturing wellness professionals, health ness vendors plus the Run’s sponsors. Howie Schomer Fitness Trainer

“....we decided to bring back the University’s 2 Mile on September 20, 2008 and call it the 2 Mile Wellness Run and Walk.” Benita Schlau “Of course, the event is open to the public, but we’re also trying to really get the employees involved. We’re hoping for departmental competition, like dentistry versus medicine and nursing. We’ll also award the first male and female student, as well as the top master and the overall awards three deep in each age group,’ Schlau said. “We’re

Benita Schlau Race Director

looking at some very unique awards to hand out.” Kat Logemann

SWC Staff Registration is available on line at www. musc,edu/hsc , by mail or early on the day Howie Schomer of the event.Trainer The Run and the Walk begin Fitness at 8:00 am. Before September 10th, the entry fee is $20, after $25. Discounts are given to MUSC students, but register before the 15th to be sure of a shirt. Packet pickup begins Thursday, 9/18, at the Center.

Bobby Shaw, Director of the Harper Student Wellness Center summed it up, “Proceeds from this event will enable the Wellness Center to continue its mission of providing programs and services for the medical students, faculty and staff, as well as our community members. These programs and services will increase awareness of the value of physical activity in the prevention and management of lifestyle diseases such as obesity, diabetes, hypertension, heart disease and others.”

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Jermel President is Executive Direc-

tor, and Founder of the DAE foundation. The DAE Foundation, named in honor of his mother Delores and grandmother Estelle, is a government funded, non-profit organization that takes student athletes and molds them into athletes who can be competitive at the college level. The DAE Foundation offers SAT and ACT tutoring provided by Kaplan and academic tutoring provided by the College of Charleston. DAE offers strength training/physical conditioning through Pivotal Fitness, as well as numerous camps and clinics to fine tune students’ athletic skills. Workshops, and seminars are provided for parents in order to better educate them in the business of competitive college athletics. The DAE Foundation serves up to 2,000 student athletes in the Charleston area.

lege athletics, I understand the struggles facing student athletes today. I want to give back. I want to help other students avoid the hurdles I had to overcome to make my dreams come true.

What actions are high schools taking to better prepare student athletes?

What role do parents play in the process?

Were you a highly recruited athlete out of high school? I was not highly recruited out of high school. Due to improper preparation, I was not recruitable. I was not prepared academically for college athletics. After attending Fork Union Military Academy, my academic skills were up to par and I was recruited by Clemson, Georgetown, Wisconsin, and College of Charleston. How did your experience out of high school effect your involvement in the DAE Foundation? My experiences out of high school are what led me into what I do today. Because I was not properly prepared for col-

Parents should become educated about the do’s and don’ts of recruiting. It also helps to know about contracts, student’s career interests, and the competition in their child’s desired position.

��������������������� What are some obstacles you have had to overcome as founder of the DAE Foundation? There are no pioneers within the field in South Carolina! Student athletes from South Carolina are sadly ill prepared to compete with out of state athletes. Charleston County spends a pitiful amount of money on student athletics! Other obstacles are more political. Because the DAE foundation competes with other local entities for funding, at times working relationships can become strained. Have you seen changes since you began the foundation in 2001? There have been A LOT of changes! I have seen a major impact on parents and on the

INTERVIEW

Unfortunately, high schools are doing very little. There should be more fundamental athletic training. Schools need to provide athletes with education in proper nutrition. Strength training should follow a collegiate division schedule. Student athletes need to be more academically prepared. They also need preparation in time management and study skills. Booster Clubs should use their fund raising capacity to help provide better salaries for coaches. Most importantly, schools need to hire qualified coaches.

What are some of the highlights from your years as a College of Charleston basketball player? I played point guard for the college from 1995 through 1999. During that time I led the nation in free throw shooting percentage. I am 13th on the College of Charleston all time scoring list. I competed in three NCAA tournaments, and one NIT tournament.

community. Parents have become more educated on the student athlete journey as a whole. The community involvement has been overwhelming. Local businesses have stepped up to ensure a thriving future for the DAE Foundation. I would say the community is more educated and ready to take action.

Most athletes look up to their coaches. How can coaches help prepare them for the transition into college athletics? Coaches need to stay informed! I advise coaches to go to seminars and become aware of the current trends and practices in recruiting. Developing working relationships with colleges also helps facilitate the recruiting process.

In what ways would you like to see the DAE Foundation grow? I am in the beginning stages of opening a training center called the White House Training Facility. We will be offering both athletic and academic services to students throughout the state. I want the DAE Foundation to continue as a provider for student athletes. My goal is to reach as many kids as possible.

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S ep B tem 2 la 0 ck be 08 r/ & O W ct h ob it er e Model | Laurie Lempesis Photo | John Di Giovanni

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Cancer survivor, Jessica Wible, stops during a stroll at downtown’s Fountain Walk

Keep on

Rockin’ By Jessica Wible

By Jennifer Duke

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he day I was diagnosed with breast cancer is, and I’m sure always will be, very clear in my mind. Like how you remember where you were when major world events happen. I don’t have to tell you it is definitely a major event in your world. I remember every little trivial thought I had waiting to be called back to the exam room, like the book I was going to get at the mall after leaving the doctor, and that I really need to stop wearing flip flops constantly. The nurse called me back and asked did I have anyone with me? I was alone, I really wasn’t worried about it. It was just a routine check up thing and I only had half my mind on it really, but after she asked me that, it was world crisis mode, and it wasn’t long before the doctor came in and made it official. I had breast cancer in my left breast. So it was terrible, but at the same time you go straight into what you are going to do about it and take it step by step. I had six rounds of chemotherapy, and then a double mastectomy, with the right being preventative, and immediate reconstruction. It is such a hard experience to describe really its like being taken down slowly, the first hit is the fear you have to deal with and wrestle, which is mandatory to beat as soon as possible. Then the treatment takes away your physical feeling of well being, and in so many ways you don’t expect, you know you’ll probably be nauseated, but you don’t expect your nose to constantly run because you have no nose hair or the weird off chemo brain feeling, and that is not to downplay the nausea keep

in mind. I was so surprised to find how hard is was to concentrate on a book during treatment, and even for a long time afterwards. I talked about being nauseated right? Then your physical appearance is radically changed for the worse, bald is a hard look to pull off, and a wig in the summertime is an impossible look to pull off, and then somewhere in there you realize, to a lot of people you talk to, you are the patient, separate. I

���������������� ������������������ ����������� �������������������� ���������������� ���������� ������������� ���������������� ����������������� ������������ ������������� was so very lucky to have the support I had and will be deeply thankful for that always, and I pray I never miss a opportunity to return that love and support.

I dealt with the active treatment phase like a bear in the wintertime, I just laid low and waited it out. After I didn’t have any treatments left and recovered from the surgery I had the most glorious awakening ever, I’m talking appreciating-the-air-as-you-breatheit kind of awakening. Everything suddenly becomes vivid, and I still trip over myself with new things I want to try and have to make myself slow down. I am officially the corniest, cheesiest and silliest person I have ever heard of. My beautiful sassy daughter had just turned two when I was diagnosed and was like now so amazing and just all sunshine. It is funny that I haven’t mentioned her yet, I thought when I would start to write this I’d straight away talk about her, since she caused the best moments through it, inspires any strength I may have, as well as caused me my worst moments, (back to the fear part). I realize it the only thing that is really difficult to think about and relive. Nothing, in this or any of my experiences compares to the pain I felt thinking my child may be motherless. Whether I am the greatest mom or not, I am her mom and I am completely devoted to her, and have to be a plus in her world right? I know there are so many times I have definitely needed my mother, with this being a big one. It’s all a leap of faith and things don’t happen because you want them too, so I keep praying, and keep thoroughly enjoying, or should I say rocking, since I’m representing the twenty year olds here, every millisecond I have now.

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PARTNER YOGA

The Yoga of Relationships ga of Relationships ����������������

������������������� The Yoga of Relationships

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he physical practice of yoga is a personal experience. From our first yoga class on, we’re taught to keep our focus on our own practice and not worry about what anyone else is doing. As our practice grows we learn to tune into the feedback we get from our own body as we move. We learn to watch our breath and observe how we react when challenged. Basically, we get to know ourselves a little bit better.

about how you approach relationships and how you communicate with others.

Practicing with a friend or fellow student

The complete teachings of yoga are meant to connect us with the world and those around us. Although the physical practice (asana) is personal, in a yogic sense we do it to better ourselves so we can better serve others. When we learn to stay present and breathe, we learn to be more present and connected in our lives. What we learn on the mat has a direct bearing to how we approach life off the mat.

Sometimes in class students are instructed to work on a pose in groups of two or more people. It might involve spotting each other, or assisting each other into a deeper stretch. That moment of being told you are going to work with partners can be telling. Sometimes an inner voice reacts negatively, not wanting to work with another person. You may worry that you’ll hurt the person, or that they will hurt you. You may worry that the other person is too sweaty to touch. If we’re not careful, we can let ourselves slip into a childish popularity contest mindset. But if we remain open and watchful, it can be interesting to see what happens in this situation.

Partner yoga is no different. It can take many forms and styles, and can be done with a romantic partner, a friend, or even a fellow student you may not know at all. Through the practice you learn something

Often once this initial wave of apprehension passes, students truly enjoy doing partner work. Through helping someone else you learn a lot about your own pose and how to make improvements. By touching someone

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else’s body, you learn a lot about your own body. By encouraging someone else, you feel encouraged yourself. With the help of a partner, you can do a lot more than you can by yourself. Open communication is key to overcome any apprehensions. Verbal communication is important, but the physical communication is crucial. There is so little touch outside of relationships in our culture that sometimes we forget how instinctive it is to communicate physically. When you feel someone stiffen up, or tense, or clench, you understand that they are not having a good experience. When your partner stops breathing freely, you understand that they are straining. Working with a partner is an opportunity to expand our communication repertoire beyond just the verbal.

Practicing with a partner or spouse Taking a relationship that was built off the yoga mat onto the yoga mat brings up its own set of unique challenges. To practice effectively, you need to be open to whatever comes up, to observe first rather than just react.

For example, my partner Clayton always felt that he would trust me with his life; but the first time I lifted him into a flying yoga pose just three feet off the ground, he felt fear. How could he trust me with his life, if he couldn’t trust me to hold him just a couple feet off the ground? When things like that come up, you fall back on the yogic tools. You breathe, relax, and stay present. You grow into your partner practice by building on the foundations of your individual practice. You observe the challenges that come up and how you react to them. Some styles of partner yoga, such as flying yoga, are an exercise in fear and trust. In flying yoga, you use your legs to lift your partner off the ground into restorative folds, deep stretches, or acrobatic inversions. This is a complex practice that adds the elements of communication, cooperation, and counterbalance to what is often a precarious position.

Challenges and Reactions Teaching partner yoga gives my partner Clayton and I the opportunity to help people explore problem solving and communication skills with their partners. Your problem solving skills get tested when you practice any style of partner yoga. Maybe your partner has a different body size, different flexibility, different strength, different yoga experience. These are challenges that must be worked through together. A great benefit to practicing with your partner or spouse is learning how the two of you solve problems together. Do you constantly push each other’s buttons? Do you really listen to your partner? The more you work together in partner yoga the easier the practice becomes; the more you resist and fight the harder it is.Always remember that the bigger purpose of yoga is about connection, not just getting in better shape or becoming less stressed. So don’t be afraid to connect with someone on the mat by giving partner yoga a try! Jordan Anderson and Clayton Woodson will conduct a Partner Yoga Workshop at Serenity Now Yoga on Saturday, October 18. For more information, call 843.849.0445 or go to www.partneryogacharleston.com

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LAZY RIVER take my mind By Darby Tucker

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ivers mean many of things to people. They conjure up ideas of summer and solitude, of backwoods and bare essentials. They remind us of our first camp-out and our relationship with nature. The water of a freshwater river not only takes us away from our civilized cities, it brings us back to our roots and a peace we often forget we have a right to enjoy. I fought for my right to that escape for close to an hour and fifteen minutes – up Folly Road, into West Ashley, and right on along Highway 61 – about fifty miles outside of Charleston. It was a scenic drive on a hazy start of a Sunday in July, and I had one in tow and two following close behind. We were all anxious to ditch the cellphones and trade the to-do lists for canoe paddles. Canadys marked the start of our adventure, the outpost of Carolina Heritage Outfitters. Mickey, Bob, and Travis introduced us to the headquarters for the largest privatelyowned Wildlife Refuge on the Edisto River, spread out over 150 acres aside the longest free-flowing blackwater river in the southeastern United States. Quite a mouthful ... and quite a relief to know there were still some folks who appreciated facts like these and opened the eyes to those of us too far under the suburban blanket to see it. We four gracious ladies were going to eat every bit of it up and thank those gentle rivermen with clean, lip-glossed cheek kisses and deodorized, jasmine-lotioned hugs ... and that would be the end of that. Five hours later, nobody (not even a simple woodsman or his old blue healer) would choose to be that close to our scents and sendings. Our social graces, tamed tresses and white toenails were now quite something different.

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We were DIRTY! and digging every minute of sun-drenched exposure to the great outdoors. We wrapped and bent and portaged our way down 12 miles of dark tannin-dyed water. Each turn offered a new view of cypress tree-lined banks and nestled tupelo swamps. We had a guide crew of two Great Egrets, a Snowy Egret and a Great Blue Heron – always ahead on the hanging limb of a strainer tree. On more than one occasion we scared a gathering of Yellow-

Darby Tucker, two of her training clients, Libby Richardson, Kari Whitley and friend Cameron Parker., relaxing in a treehouse. . bellied Slider turtles off their perch and into the underworld. We watched the depths change the color of the sandy bed and call us to swim every so many passes. It felt amazing in there – like a mini muscle-massage, with the slow, cold current washing against our legs. It’s a far stretch from the warm bath of the Atlantic, and it brings you out refreshed and clean (de-veined even). Every time you took a breath, the moment settled inside you. The tranquility and beauty of the place was so apparent. It made you forget about the real world. And it made

you want a cold, COLD BEER! The adventure broadened, as we found ourselves without any liquid spirits. Just like the gleam from a buried coin, a tribe of river-rats appeared on the next desperate cove. The shy boat stepped aside and watched (admired) the wild-women at work. 10 minutes, 10 dollars and 10 fake phone-number digits later, we were rewarded ... all be it, with lukewarm Natty Lights. These water sirens woo you like no other. We entered into our next encounter at rivermile marker 92, which indicates how far you are from the ocean, and how close you are to home. Each weary paddle rested on the well-rooted bank, and up the hill laid our salvation, Treehouse #2. Complete with a rocking chair porch, picnic dining area, outdoor grill, tiki torches, hammock and fire pit, this feast of a riverside manor made our minds up quickly. We were one hundred percent OVER the city life. Put simply in southern slang, “I’d rather have swamp-ass than city-butt, that’s for DAMN sure!” We set to work building fires, boiling water and carving smores sticks, and made the best of the rest of our outdoor escape. Once you let the moon preside and the talk turn from taxes, the gods of Nature win every time. They turn you into a hopeful soul with a river chosen to take your mind. I gave mine to Edisto this time. Darby Tucker is a certified personal trainer who often takes her clients to the great outdoors for their workouts. She can be reached at [email protected] For those interested in this river trip, contact Carolina Heritage Outfitters at 843.563.5051 or www. canoesc.com.

BODY

TREATMENT

Help boost your lymphatic system with a

Lymph Drainage Massage By Ruth Sykora LMT

T

“The lymphatic system has a vital role in the body by regulating the immune system, which protects the body against infection. It transports nutrients to cells, eliminates metabolic wastes, toxins and excess fluids from the body plus stimulating vital immune defenses.” David Goddard, N.D.

he lymph system is vital to a person’s well-being. It labors quietly to clean the messes left by all other systems of the body as it helps ward off disease and creates healing from injury. Our lymphatic system is made of lymph fluid, which is the product carried through the lymph vessels on its journey to the lymph nodes, where it is purified at every stage. Our phenomenal lymphatic system continually wages wars in an effort to protect us from anything recognized as foreign or dangerous to our health and homeostatic balance. Bacteria, cancer cells, lactic acid, and environmental toxins, such as pesticides and chemicals are picked up in the lymph and carried through the lymphatic vessels to the lymph nodes and lymph organs where this amazing filtration system occurs. In a healthy body that is being cared for appropriately, with proper exercise and a nutritious diet, the lymphatic system does a great job of keeping the body at its healthy best. When a body is rundown, however, or due to illness or inactivity, the lymphatic system can get stagnant and when that happens, toxic buildup can occur and symptoms present themselves as warning signs that should not be ignored.

How is lymph drainage massage different from other massages? First, a lymph drainage massage with a certified massage therapist should always include a thorough intake with a complete health history, including any illness in the individual as well as any family history of disease

Ruth Sykora performs a lymph drainage massage at the Center for Therapeutic Massage’s downtown location.

If you experience any of these symptoms regularly, but are otherwise of good health, your lymphatic system could get a much needed boost from a lymph drainage massage, a specific type of massage geared towards assisting the body’s natural tendency toward healing.

What is lymph drainage massage? Signs of a sluggish lymphatic system

HEADACHES CHRONIC ALLERGIES SWELLING (Legs, Ankles, hands, feet etc.) CELLULITE MUSCLE AND JOINT PAIN

Lymph drainage massage is a technique that began in the 1930’s by Dr. Emil Vodder who found that by using a unique range of movements on his patients he could help bring relief of symptoms, ranging from sinus congestion to swelling or lymphodema. Now, it has become popular world-wide and in many European hospital settings in the treatment and control of lymphodema, which is a swelling to the tissue distal to the lymph vessel involved. The lymphatic system’s main function is to act as a filtrtion system which continually heals and supports immune functioning.

A lymph drainage massage is a very relaxing, light massage technique which utilizes stationary circles moving in the direction of the lymph system towards the lymph nodes to help promote the natural flow of the lymphatic system. Proponents of LDM believe that this process reduces blockages of the lymph system, which promotes a healthier body. While LDM is about preventative health care and is considered to be safe, symptoms such as swollen glands can indicate a problem and should be evaluated by a physician. A well -trained, certified massage therapist will educate a patient on additional measures that can be taken to further promote a healthy lymphatic system, which would always include regular exercise and a healthy diet. Ruth Sykora is a certified, licensed massage therapist, with the Center for Therapeutic Massage, and has been in practice since 1993. She combines her trainings of deep muscle therapy, neuromuscular therapy, lymph drainage massage along with her training as a certified Integral yoga teacher to bring balance to her clients’ body and mind. She can be reached at 843-425-2616.

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� SISTERS...ONE STORY Sharon Knisley By Kelly Scharling

Sharon Knisley

F

our years ago the rug was swept out from under my sister Kathy’s feet. At thirty nine, she was diagnosed with stage four breast cancer. As far as we knew , no one in our family had a history of breast cancer. The missing information came from my Dad’s biological parents of whom we knew nothing. He was orphaned and taken in by a fabulous family. As it turns out he carries the BRCA1 gene mutation which means it stops the BRCA1 protein from doing its job in preventing breast and ovarian cancer. We only found this out after I found a lump in my breast and was diagnosed three years after my sister at the age of thirty six. We then persued genetic testing and after finding Kathy and myself positive, my third sister was tested and found to be positive as well.

Kathy Worrell

Kelly Scharling

Each of our course of treatment was different, but the same in many ways. When “push comes to shove,” family and friends mean everything. Kathy unfortunetly had the hardest course . Her lymph nodes were positive and metastisis had already occurred. Kathy endured chemotherapy , double mastectomy, radiation ,oopherectomy,and all natural breast reconstruction. I was weeks away from delivering my third child, when she was diagnosed and had decided to do cord blood collection, in case a stem cell transplant was needed. Kathy, in a way, saved my life, because in watching her

Sharon Knisley

Kathy Worrell

Kathy Worrell

Kelly Scharling

battle I was consistent with mammograms starting at 34 and breast exams monthly. I discovered my lump and went in immediatly for a digital mammogram, even though it

Kelly Scharling

��������������������� ���������� ������������� ���������� ������������ ������������� ��������� ����������� had only been 7 months since my last mammogram. I could not believe it when I heard the words, “Kelly you have breast cancer.” My wonderful surgeon talked to me for who knows how long and I could not tell you what he said after hearing those words.

We went back two days later, ready to start our battle. Luckily mine had not gone to my lymph nodes. I ended up with bilateral mastectomy , all natural breast reconstruction, hysterectomy, and oopherectomy. I am thirty seven, and in full blown menopause. A friend gave me a pillow that says “ I’m still hot, it just comes in flashes now”. The battle is not over. The BRCA1 gene carries risks of other cancers as well . Vigilance is necessary. Sharon, who has been free from cancer so far does have the gene. Kathy and I are so proud of her for being proactive and going in for a prophylactic bilateral mastectomy and all natural reconstruction. Our journey is long from over - we now need to monitor our children who all have a 50% chance of inheriting the gene and help them when and if they decide to have the genetic testing. We have always been a close family, but tragedy has many silver linings.We had sleep overs in the hospital and as soon as surgery was scheduled Mom , Kathy, Sharon and myself were picking our nights to stay - we never stayed alone. Friends family and perfect strangers truly wanted to help from meals to child care, to bringing books and movies.There was never a favor off limits. The experience blossomed friendships, filled our spirits and strengthened our love for life. We are truly blessed and watch our children through fresh eyes and hold our loved ones close. Knowledge is power !!!

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S ’ E iQU

OBL

Presented by

10 FEATURED EVENTS

September 13 6th Annual Postpartum Depression 5K Run/Walk Hampton Park www.ppdsupport.org September 27 5th Carolina Children’s Charity 8K Run/Walk Hanahan Recreation Center www.carolinachildren.org September 27 4th Annual Waves and Wishes 5K Run/Walk Folly Beach www.wavesandwishes.org

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September 20 MUSC 2 Mile Wellness Run/Walk Harper Student Wellness Center www.musc.edu/hsc/

October 4 16th Isle of Palms Connector 5K,10K Run//Walk IOP Bridge www.iopconnectorrun.com October 25 Island Giant Kayak Race Isle of Palms Marina www.halfmoonoutfitters.com

September 21 15th Kiawah Island Triathlon Beachwalker County Park www.theextramileinc.com

October 26 4th Barrier Island ECO-thon Awendaw 843.530.0843 November 1 7th Run with the Dolphins 5K Run Summerville www.runwiththedolphins.com

October 18 2008 Komen Race for the Cure Daniel Island www.komenlowcountry.org

CHARLESTON LEGEND Louie

LEMPESIS

L

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(1919-2005)

ouis Lempesis was a champion boxer at the Citadel. Two time Southern Conference champ, the “Gloved Greek” was undefeated in intercollegiate boxing and was called the smoothest slugger in the Southern Conference. But the real thrill of his welterweight career isn’t in his stats. It can be found in the newspaper stories of the early 1940’s. It took me right back to watching Saturday Night at the Fights with my grandfather.

ing flurries of rights and lefts too fast for the naked eye to register.” “...The Southern Conference championship landed in Coach “Matty” Mathews’ lap when, in a hurricane finish, Champion Lempesis, who has never lost a college battle, polished off Alperstein, of Maryland, in the finals...”.

R.M. Hitt covered boxing for the News and Courier back when the sport drew thousands of fans similar to college basketball today. Just listen to these descriptions from the Hitt’s Runs and Errors columns. It’s the stuff of late night, black and white classics. “Louis bounded out of his corner like a tiger at the first bell and was all over Moran in a jiff y. Moran was rocked by a thunderous right to the body; he came back for more and got plenty of it. Lempesis wore himself out on the Augusta leather tosser, working as cool as a cucumber and confident as a Jack Dempsey.”

In the midst of the hoopla that followed the decision, Lempesis stoically said, “Well, rules are rules and they must be carried out.” The ruling was eventually overturned but too late for the Junior’s 1941 national contest, which saw Alperstein win the crown. In the middle of his senior year, Lempesis answered the call to fight a bigger foe in World War II, ending his collegiate career. Inducted into the N.C.-S.C. Boxing Hall of Fame and the Citadel Athletic Hall of Fame, he amassed a 52-2 record. Both losses came during that fateful Golden Gloves era.

“...Lempesis opened up in the last twenty seconds, threw more leather - a wicked tattoo of short, powerful rights and lefts- than most college boxers throw in an entire bout.” “...Lempesis exhibited great boxing skill and a bit of T.N.T. in his right mitt.” “...stalking his opponent like a hungry tiger”

This meant that Lempesis qualified for the National Collegiate Championships. Lempesis humbly said, “I hope that I get to go and that I won’t be a disappointment to my sponsors. There will no doubt be more skillful fighters at the tournament than I am, but they won’t have Matty (his coach), the Charleston sports fans and the cadets backing them as I hope I have.”

The culmination of Lempesis’ college career came in the finals of the Southern Conference when he faced “Hotsy” Alperstein, a heavily muscled welterweight. R.M. Hitt reported, “...Veteran ringsiders admitted they had never seen anything like it in a conference tournament. Lempesis swarmed over Alperstein like an angry storm, throw-

But it wasn’t to be. As the cadet and coach were getting in the car to leave for the tournament, the call came from the director of Cadet Affairs. The NCAA had ruled that Lempesis was ineligible. Applying a retroactive penalty on the young fighter, they announced that because he had fought in a non-school sanctioned

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Golden Gloves event after he turned 16 years old, he was not allowed to compete in the NCAA, even though the rule was passed well after his last Golden Gloves fight.

The boxer turned lawyer gave back to the sport and the community that had supported him by helping mold younger boxers across the Charleston area. “He’s been a mentor to those of us who fought around here,” Gunner Ohlandt remarked when nominating Lempesis for the Citadel Hall of Fame. Lempesis figured that this was perhaps his greatest accomplishment. He observed that, “It really was satisfying getting them to refrain from drinking and smoking and things like that. It was a pleasure watching them grow up under the rules of boxing.” Hitt summed up the cadet well. He said, “In the Charleston boy you have all the qualities which go to make Joe Palooka a popular hero in the comic strips - admirable modesty, unselfishness and an unquestionable ability to take care of himself in the ring.”

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Square Onion Thai Chicken Larb Salad

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Nicole’s Nutty Goodness

The Daily Dose, James Island

Jasmine

Three Little Birds

James Island

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JAMES ISLAND

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e have all suffered from sore muscles, the hours, and even days after a hard workout. The pain of getting up a flight of stairs, or out of bed the next morning can seem like a death sentence. Few of us realize that our muscles use up most of its stored glycogen within an hour of intense exercise. This fatigue is even greater felt when we try something new or work a muscle group harder than usual. Could nutrition have anything to do with how quickly our muscles recover from this agony? Of course! For years, athletes have been instructed to fuel for a workout the night before the event. The first example that comes to mind is being told to load up on carbohydrates the night before the big race. The thought was to carb-load so that you saturate your glycogen stores with glucose before your muscles need the boost of energy. The pre-game meal usually consisted of pasta, pasta, and more pasta; however, the thoughts about sports nutrition have drastically changed. Physiologists aren’t concen-

trating on what you eat the night before your workout, but spending all of their research time on what you eat right after your workout. The condensed results of this research show that exercise entices your muscles to absorb more glycogen for fuel from your bloodstream. Your body actually has an increased insulin response directly after exercise. Thus filling your glycogen stores happens much better when carbohydrates are introduced to the muscle groups directly after exercise, instead of the night before as previously thought. But when and what exactly do I need to eat? Your window of opportunity to fill these muscles with nutrition is very small. To be exact, you only have 30 to 45 minutes max to reap the benefits of this increased insulin response. After this time period, your body’s ability to replenish glycogen drops by half. Your best bet is to drink or eat carbohydrates and some protein directly after your workout. The new thoughts about add-

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ing protein is that it prompts your muscles to store even more glycogen. So what exactly would be fast and easy to drink directly after a workout that has the right combination of carbohydrates and protein? The answer may surprise you, but it’s low-fat chocolate milk. The benefits of drinking chocolate milk over other sports drinks like Gatorade are tremendous. First of all, we all know that milk helps strengthen our bones with a high amount of calcium and vitamin D; but you may not have known that it has also been shown to promote a healthy weight. It contains all of the essential amino acids, essential electrolytes, and it’s high in potassium, phosphorus, and many of your B-vitamins. Thus, your muscles will be replenished and you will be well fueled for your next workout. Judith Herrin, a Registered Dietician, is a nutritionist with the MUSC Harper Wellness Center, and a Nutrition Instructor at the Culinary Institute of Charleston. She can be reached at [email protected].

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sports injuries

ACHILLES PAIN

SLOWING YOU DOWN?

By Mark Rutledge, PT, OCS, MTC, MHS

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e honest runners and joggers, some of you are having pain in your Achilles tendon......aren’t you? I know you’re out there, don’t be in denial. That “achey discomfort” has been there for months......hasn’t it? You feel it at the beginning of your run for several minutes, then it feels better and is hardly noticeable the rest of your run. That’s as long as you haven’t run 2 or 3 days in a row, right? If you put back to back runs together, it’s a little more of a “pain” and you hobble around the next morning when you first get out of bed, don’t you? WHAT IS IT? Is it Achilles tendonitis? Well, you’re close, but in todays proper medical lingo what you may be experiencing in this scenario is referred to as “Achilles tendinopathy.” It’s not just semantics. We have a different understanding of the pathology and are looking at it differently in the sports medicine arena. Evidence in the literature leads us to believe that due to the length of time (months) that you’ve had your condition that it is not so much of an inflammation (i.e. itis) anymore, but more of a pathological physiological (opathy) change that has occurred in your tendon. We call this change a “neovascularization” and is actually a change in the tendon and its’ surrounding structure. The Achilles tendon has a zone that has a poor blood supply approximately 4 centimeters from its insertion into your heel and, like magic, “presto!” That’s where your pain is and where this neovascularization exists preventing you from healing!! Unfortunately, running can cause a “ringing out” of the blood supply in this zone due to the number of repetitions of your foot striking the ground and we have the recipe for Achilles tendinopathy.

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Mark Rutledge works with a patient at Rehabilitation Centers of Charleston’s Mt. Pleasant location. WHAT CAN I DO? Ah, the million dollar question!! Well, as you may have already found out, this is no easy problem to eliminate from your aches and pains list. You’re a runner - I know you have a list, don’t you? Okay, let’s see what works or doesn’t work. First of all, you may have noticed that over the counter anti-inflammatory meds aren’t really making a difference. Episodically you may notice they take the edge off, but the reality of it is that you aren’t getting better. The good news is that some simple exercises, if done properly, actually have the best outcomes in dealing with this condition. Ever heard of eccentric strengthening? Some of you may have

heard them called negatives in the weight room. Essentially an eccentric contraction is when your muscle is contracting but lengthening at the same time. For example, your calf muscle will raise you up onto your toes. It also is working to lower you back down. The lowering down would be the eccentric-type of muscle contraction we are wanting to perform. A word of warning - if you can’t raise up onto your toes on the involved leg, then you could potentially have a tear of your tendon and you need to see your favorite physician or physical therapist right away. Otherwise, you can utilize this simple activity to help yourself. Two times a week (at least 3 days between bouts) perform 3 sets of going up on both feet to your toes, then lower down SLOWLY utilizing just your painful leg. Try to get tired in your calf. A good goal is 3 sets of 20 reps. You may feel some pain in your Achilles area the first few times you perform the exercise. Then you will start to notice you can do the exercise without pain. As you continue, increase the speed of your lowering until you are lowering down FAST but controlled. Supplement this with stretching your calf two times daily 4 stretches for 30 seconds each. And lastly, ice for 10-15 minutes after each run or exercise bout. Don’t expect to get well overnight. It usually takes 2-3 months to make a physiological change in the tendon. Stay consistent with the program. It should help. Contact a physical therapist or a medical doctor if you aren’t getting better in that time-frame. Get well and have fun!! Mark Rutledge is the Clinical Director of Rehabilitation Centers of Charleston. If you have any questions regarding this article, you can reach Mark at mrutledge@rcctherapy. com. You can also check-out RCC’s website at www.rcctherapy.com.

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Salute the Sun for Kids’ Health A Yoga Marathon to Benefit

Louie’s Kids

Fighting Childhood Obesity One Child At a Time Saturday, October 11 from 12:00 to 2:00 in Marion Square Downtown Charleston

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Collect the most contributions and receive 2 round-trip tickets anywhere AirTran flies (Up to $500 vaule each)

Get sponsors to support your fundraising effort and do up to 108 Sun Salutes, or up to 108 minutes of your own yoga practice to support programs in our community teaching healthy lifestyles to children. Pick up sign-up forms and pledge sheets from our sponsoring yoga studios or download forms online from louieskids.org SUPPORTED BY: CHARLESTON MAGAZINE CENTER FOR THERAPEUTIC MASSAGE DOWN TO EARTH MUSC CHILDREN’S HOSPITAL NBC NEWS 4 SNYDER PARTY RENTAL THE SPROUT THE SQUARE ONION WHOLE FOODS MARKET JOIN YOGIS FROM THESE LOCAL STUDIOS: BIKRAM YOGA OF CHARLESTON BLUE TURTLE YOGA CLASSICAL PILATES MT. PLEASANT DANIEL ISLAND YOGA EAST WEST HEALTH ARTS FROM SEED TO TREE YOGA HOLY COW YOGA CENTER JIVAMUKTI YOGA CHARLESTON MT. PLEASANT PILATES PILATES OF CHARLESTON PHOEBE PEMBER HOUSE THE PRACTICE SPACE ONE UNITY SOURCE YOGA SERENITY NOW YOGA THE YOGA LOFT

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LouiesKids.org

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