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MAKE the MOST of YOUR WORKOUT - PART 1 E All Know How Busy Life Can Be

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MAKE the MOST of YOUR WORKOUT - PART 1 E All Know How Busy Life Can Be WWW.WIREWEEKLY.COM DISTRIBUTED EVERY THURSDAY IN MIAMI, THE BEACHES, AND FORT LAUDERDALE • THE LONGEST-RUNNING WEEKLY ON SOUTH BEACH ADVERTISE IN OUR NEW GOING OUT CALENDAR OF EVENTS ON PAGE 18 ISSUE #35 | 08/30/12 2 | wire magazine | issue #35, 2012 | www.wireweekly.com | facebook | twitter 3 | wire magazine | issue #35, 2012 | www.wireweekly.com | facebook | twitter EDITOR IN CHIEF’S NOTE STAY CAUTIOUS, PLUS THE POWER OF CHANGE write this week's Editor in Chief Note as I keep an eye on the news that Hurricane Issac is battering the Louisiana and Mis- sissippi gulf coast. We were very fortunate Rafa Carvajal this weekend that Tropical Storm Issac never Publisher/Editor in Chief became a hurricane for us. However, its 60- 65 mile per hour winds served as a stark re- Associate Publisher minder that we must take Mother Nature seri- Jesse Spencer ously, and that hurricane season runs through November 30th – still quite a number of days Associate Editor away. Antwyone Ingram I stayed home for this storm in my apartment Design & Production Director on the 20th floor of my building on Brickell Jose Gonzalez Avenue – facing the ocean. This is the same apartment that I got trapped in during Hurri- Senior Writer cane Wilma in 2005 when one of my floor-to- James Cubby ceiling balcony windows popped out – even though my hurricane shutters were closed in Columnists both balconies. This caused the wind pres- Alfredo Barrios sure to hold my front door shut so tight that it Alyn Darnay was simply impossible to open it up and get Dane Steele Green out of my apartment to a safer location. Ken Hunt Dr. Gregg A Pizzi I ended up taking refuge in the guest bath- Michael Sasser room in the center of my apartment until the Kevin Wynn hurricane's eye passed over Miami, giving us a period of calmer weather. I was then able Writers to open the front door and walk down twenty flights of stairs to the safety of our very Neil Andrew Frias secured building lobby. That day made me realize that even hurricane shutters may not be able to protect me and, to this day, I remain very apprehensive when a storm Staff Photographer comes our way because I experienced first hand what it can do. I also saw how it Henry Perez completely destroyed several of my neighbors' apartments and many other office and apartment buildings on Brickell Avenue. Official Photography Studio Image1stmiami.com I was fortunate that my apartment experienced very little damage from Wilma and I made it through unhurt. Some of my neighbors were not so lucky. One of them was Photographers seriously injured when a bedroom window exploded and sprayed him with glass. I Javi Giovanni was also very glad that Issac turned out to be just a tropical storm, but want to caution Dale Stine all of us that there could be several other storms to come, and we must take them all seriously. Even if they all end up not becoming powerful hurricanes – something I sure Local Advertising hope is the case. Do not get complacent the next time a storm comes! [email protected] On another note, I read a really uplifting story this week about the power of influenc- National Advertising Rep. ing change. The San Francisco 49ers became the first NFL team to make an “It Get's Rivendell Media | 212.242.6863 Better” video. Sean Chapin, one of their fans, rallied more than 16,000 other people to sign his Change.org petition calling on the 49ers to become the first NFL team to do Editorial Submissions so. You can watch the video by going to www.wiremag.co/getsbetter49ers [email protected] Contact Information If you have a passion for something and want to promote change, become one of the | millions of people around the world who are taking action and leveraging the power Tel: 305.520.WIRE Fax: 786.272.0123 Email: [email protected] of Change.org to do so. You can make a difference or even save some lives if you do so! 1541 Brickell Avenue, #2004, Miami, FL 33129 Cheers, Wire Magazine is published, produced, and owned by Wire Media Group L.L.C. All Rights Reserved Rafa Distributed in Miami, The Beaches, and Fort Lauderdale Publisher & Editor in Chief Cover Model: Roberto Martinez [email protected] Image Credit: Carlos Arias, www.carlosariasphoto.com 4 | wire magazine | issue #35, 2012 | www.wireweekly.com | facebook | twitter 5 | wire magazine | issue #35, 2012 | www.wireweekly.com | facebook | twitter Photographer: Carlos Arias, www.carlosariasphoto.com Model: Roberto Martinez LOOKING GOOD KEN'S QUICK TIPS BY KEN HUNT MAKE THE MOST OF YOUR WORKOUT - PART 1 e all know how busy life can be. And sometimes we forget the basic rules and guidelines for working out. So here is part one of my “tip sheet” with basic guidelines to make the most of your workout. Stay tuned for part 2 next week. Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes the benefit isn’t as great. High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. Protein. Many people don’t pay enough attention to getting the protein their mus- cles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recom- mend either whey or soy protein shakes. Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day. Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs – or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise. Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout – a meal replacement bar would work fine. Slow lifting. Many people contract their muscles slowly and then release more quickly. However, if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction. Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights – that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time 6 | wire magazine | issue #35, 2012 | www.wireweekly.com | facebook | twitter 7 | wire magazine | issue #35, 2012 | www.wireweekly.com | facebook | twitter BY ANTWYONE INGRAM AND RAFA CARVAJAL Image Credit: Carlos Arias, www.carlosariasphoto.com Model: Roberto Martinez core Productions is keeping Miami on the map as one of the top circuit party destinations in the country by producing hot URGE parties. A high- energy production fueled by phenomenal music and great energy, URGE re- turns to Miami for yet another round during Labor Day Weekend 2012. Can you resist the URGE to dance? Wire Magazine caught up with Score Produc- tion's Luis Morera and DJ/Producer Peter Rauhofer to bring you the latest scoop on the next edition of the high-octane party. See you September 2nd at Cameo! URGE Sunday, September 2 Cameo Nightclub 1445 Washington Ave., Miami Beach 8 | wire magazine | issue #35, 2012 | www.wireweekly.com | facebook | twitter CURBING YOUR URGE THIS LABOR DAY WEEKEND Images Credit: Henry Perez LUIS MORERA PETER RAUHOFER Can you tell Wire Magazine's readers what they should expect at the How does the energy of the Miami scene compare to that of upcoming Labor Day Weekend URGE party? others you have spun at internationally? People can expect a fun party with a great crowd. We are focusing on the basics of Like every destination that has lots of sun, people are just happier and the party scene, which are great music and great energy. URGE has always been a have more energy. musically driven event. You dropped a couple of new circuit anthems this summer, How will this party be better than previous parties? Any new additions such as “Where Ya’ Goin,” “Timebomb” remix and the or surprises? “Let’s Have a Kiki” remix. Can fans anticipate you to drop any additional new material during your URGE set? I think that the fact the party is going back to where it was held last Labor Day at Cameo is already a big plus, since our patrons have so many great memories from the venue I always work on new stuff and of course I will premiere some exclusives and are familiar with the layout – which makes the party more FUN.
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