Issue 02 • May 2012Local Inspiration

From Ironwoman to Mom Susan Wallis does it all

There are two sides to Susan Wallis. One is a competitive athlete that rips through Ironman races and pumps iron in CrossFit workouts. This Susan has participated in 36 Ironman races, dozens of marathons, and recently completed 106 burpees to place first nationally in the March CrossFit Open competition. The …

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Issue 02 • May 2012

St. John’s River swimmers are you ready?

Wait… There isn’t a St. John’s River swim… Not yet that it is! However, Jim Alabiso is looking to change that. Cities plentiful with water attract athletes from around the world by hosting annual open water swimming events, a sport that dates back before the first edition of the modern …

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904's FittestIssue 02 • May 2012

904’s Fittest: Colleen Lehane

Athlete Profile Name: Colleen Lehane Age: 25 Birthdate: June 26, 1986 Height: 5’2” Weight: 130 pounds Training Classifications Level 1 CrossFit Certified Training Location Crucible CrossFit Sponsors On the Clock Apparel Colleen Lehane is a local Crossfitter, who has earned her ticket to Southeast CrossFit Regionals, placing 54th out of …

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Issue 02 • May 2012Recipes

How to eat gluten-free meals, Mexican style

Eating at home is the safest way for me to eat. Thank goodness I love to cook because it is so difficult to eat out and completely avoid gluten. While many restaurants have gluten-free menus and state that they do everything possible to avoid cross contamination, I still manage to …

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Issue 02 • May 2012

From the recliner to the finish line

How to run your first 5k Whenever I tell people I’m a personal running coach, inevitably, one of the first questions they ask me—usually right after, “Who needs a COACH to teach them how to run?”—is “How do I train for a 5K?” I’m not insulted that some people don’t …

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Issue 02 • May 2012Shoulders

How to save your shoulders and steer clear of shoulder injuries

At some point or another, if you exercise, you’re going to suffer from an injury. I know this first hand, second hand and if I had a third I’d know it that way too! Our bodies have limits but as athletes we’re always trying to push those limits. The trick …

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Issue 02 • May 2012

How much water should you be drinking everyday?

Grab a pen and find out how much water you should be drinking every day! 1 Is your body operating at full capacity today? Yes. No. I have no idea. 2 Did you know that just a 2-3% hydration loss can equate to a 10-15% percent decrease in muscular strength …

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Issue 02 • May 2012

Paleo Diet 101

How to eat like the cavemen (and crossfitters) do The Paleo diet mimics the lifestyle that our cavemen ancestors followed—a diet free of processed foods, sugars, alcohol, dairy, and grains. The Paleo diet is high in protein, fibrous vegetables, and healthy fats, which helps lead to a state of satiety. …

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