Local Guys Share their Fitness and Nutrition Regimes that Keep Them in Tip Top Shape

According to a recent study published in the Journal of Preventive Medicine, men are nearly twice as active as women—getting an average of 30 minutes of daily exercise. The results also indicate that this regular physical activity participation is associated with positive health outcomes. Although the bodies of men and women undergo many changes throughout their lifetime, no matter at what age, 30 minutes of daily activity is recommended, along with nutritionally well-balanced meals.

Natural Awakenings checked in with 11 local men to learn about how a healthy lifestyle with regular fitness activities improves their strength and flexibility. Busy business owners, these men still make time for self-care.

David Essel

David Essel
Author, Master Life/Relationship Coach and Motivational Speaker

Topping Essel’s daily to-do list is an hour of prayer, meditation and journaling. Following a high-protein, moderate carbohydrate diet for three meals helps him stay lean and control body fat. One to two gallons of purified water keep him well hydrated. “Your Body’s Many Cries for Water, by Dr. Fereydoon Batamanghelidj, convinced me that one of nature’s miracles is water, which is a great preventative for chronic diseases. I’ve noticed that staying hydrated helps me maintain mental clarity and remain energized throughout my workday,” says the 59-year-old ball of energy and enthusiasm, who works out on his lunch break.

Essel uses weight machines 20 minutes daily and works on strengthening two different muscle groups each time. He also does 25 minutes of cardio training and takes lessons from a pro twice weekly. “While focusing on the ball, everything disappears,” quips Essel, who sets aside his Sundays for the beach, pleasure reading and journaling.

Supplements and a raw, organic green drink make a noticeable difference in Essel’s energy. He takes amino acids for brain chemistry, as well as an adrenal support supplement.

James Steven Farnsworth

James Steven Farnsworth
Owner, Sound of Celebrations and Graceful Passages, Naples

Farnsworth’s day also begins with meditation, which he repeats in the evening. His morning exercise includes a short session of qigong and the full sequence of five Tibetan rites created by monks for healing, rejuvenation and longevity. This process of standing and floor exercises affect the body, emotions and mind, in addition to activating the endocrine system. They are especially beneficial to the body’s overall functioning and aging process and stimulate the circulation of essential life energy throughout the body. “These take me 10 and 15 minutes to complete,” remarks the professional violinist.  

“I awaken with an expression of gratitude and consciously set my intention to be a blessing to humanity, as well as in the service of others. I follow this with a mantra of appreciation and gratitude, which keeps my mind connected with my heart. As I wind down to dreamtime at night, I listen to the spiritual teachings of Sri Mooji on Mooji.tv,” notes Farnsworth.

Jack Morris

Jack Morris
Owner, Acupuncture Solutions, Naples

Morris’s daily routine for staying healthy at age 57 begins with taking his resting heart rate before rising. Next are 20 wrist and ankle rotations, once in each direction, to start his blood circulating. “Most heart attacks and seizures occur in the morning, due to the liver storing our blood while we sleep, so it’s important to get the blood circulating before you get out of bed,” explains Morris, whose next steps lead to the kitchen, where he squeezes one lemon and pours the juice into a 10-ounce glass of room temperature water. “This takes care of any potential digestive issues, even though all my meals are organic with only fresh, non-processed food,” says the licensed acupuncturist.  

Morris’s physical exercise includes a mix of cardio and strength training three times a week, as well as tai chi and qigong workouts three times a week and a nightly walk after dinner. “I’ve done martial arts for 41 years and have been teaching it full time in Naples for 32 years,” he says.

Spending leisure time on hobbies, as well with friends and family, balances Morris’s spirit. “The most important thing that I do for prevention is acupuncture three times a week and cupping once a week,” advises Morris.

Jay Weitzner

Jay Weitzner
Owner, Symmetry – No Fads. All Fitness., Naples

Weitzner’s business is the mechanics and physiology of exercise. Because this resistance training and muscle system specialist knows the value and importance of his non-clinical approach to evaluating and treating muscle systems to improve function, he receives a personal Muscle Activation Technique session once a week to preserve and improve his joints. Resistances training three to five times a week, cardiovascular training five to seven times weekly and jiu jitsu four to five times weekly are also part of his wellness and prevention plan.

“My diet consists of protein, carbohydrates and fat at breakfast, lunch and dinner, with small meals in-between,” says Weitzner, who at 43 is still at the top of his physical game. He studies regularly to also stay on top of his industry for personal health reasons and to better serve his clients.

Jim Occhiogrosso

Jim Occhiogrosso
Owner, Health Naturally Today, Fort Myers

Consistently exercising for at least three to four times weekly has helped Occhiogrosso maintain his body weight within the normal range of 170 pounds, which was his weight in high school days. “Since my body can no longer handle three-hour sessions of racquetball five days per week, which I used to thoroughly enjoy, I limit my playing to once or twice weekly and spend the other days swimming laps for about 30 to 40 minutes,” he says.

A diet of mostly vegetables, fruits and nuts, with some grains, as well as no red meat, and very little other animal products keeps Occhiogrosso in good health at 77. “While I enjoy a piece of chocolate now and then, I eat very little processed sugar and rarely salt my food,” he notes.

A high-quality multivitamin three times daily, along with four grams of vitamin C, 4,000 IU of vitamin D, and 400 IU of a full-spectrum vitamin E product keeps Occhiogrosso’s body humming along. “I also take several supplements for prostate health and use an over-the-counter testosterone booster cream to help keep the testosterone level at a reasonably high level,” he explains.

Rod Law

Rod Law
Co-Owner, Patinella’s Chicken Grills, Fort Myers/Naples; Owner, PWR LLC

Law’s prevention and wellness list includes hyperbaric oxygen treatments for anti-aging and detoxifying, as well as two infrared sauna treatments a week at Yollo Wellness, in Fort Myers. Additional proactive treatments include upper cervical chiropractic, massage, and yearly ALCAT food sensitivity testing and micronutrient testing to make sure his body is on track for optimal health and longevity.

He lifts weights and does cardio workouts three or four times weekly. Prior to working out, he has a 20-minute stretching routine. His consistent bedtime affords him seven to eight hours of good sleep.

Law adds supplements to his balanced meals of a protein source and vegetables. “I don’t drink alcohol nor do I take prescription drugs or pain medications. If I have a health issue, I allow it to heal naturally using alternative holistic modalities. I read labels, avoid GMOs and eat organic,” he advises.

At 49, Law still works 10 hours a day, six days a week. He attributes his young at heart attitude to longboarding, boating, fishing and golfing with his two daughters, ages 20 and 23, as well as staying active in his community. He says, “I strive for balance in mind, body and spirit, which is why at the end of every day I thank God for the blessing of my health and accomplishments.

Ron Repice and daughter

Dr. Ron Repice
Owner, Rejuvenations Cool Cryo Spa, Naples

Repice finds ways to minimize stress with cardio and strength training exercises, as well as yoga, meditation and downtime away from technology. “I balance work and play. I work hard, which is why I take time to have fun,” he says.

Repice’s diet is sugar-free, with a substantial intake of nutritional low-carbohydrate foods and quality fats such as avocado and mixed nuts. A probiotic and digestive enzymes provide gastrointestinal support. He maintains the pH balance of his body via green drinks and organic vegetables. The amino acid arginine keeps his circulation in top shape and reduces the chances of cardiovascular disease.

For preventative care, the 46-year old relies on chiropractic, acupuncture, whole body cryotherapy, massage and quality sleep, as well as time with friends and family.

 

Dr. Robert Gillilad

Dr. Robert Gilliland
Owner, Florida Natural Health Center, Bonita Springs

Gilliland’s short list of what it takes to maintain his health, muscular strength and flexibility includes daily push-ups and squats without weights, a Paleo/Mediterranean diet and at least seven hours of sleep. For fun and relaxation, he takes his family to Disney World once a month.

“The single most important thing that I do for my health is pulsed electromagnetic field (PEMF) therapy twice a week for an hour. “The frequency and vibrations of the PEMF therapy, which I provide patients in my office, exercises my cells. This allows all the nutrients I take in to actually enter the cells, along with more oxygen. It also allows the cells to push out the toxins that tend to accumulate inside and it also opens up receptor sites that may be blocked by heavy metals like mercury and aluminum. I rely on PEMF therapy to maintain good health because it has been shown in over 2,000 medical studies to decrease inflammation, increase circulation and give cells increased energy,” advises Gilliand.

Teo Nikolov

Teo Nikolov
owner, Cura Holistic Health & Massage Center, Naples

As a complementary health practitioner for more than 20 years, Nikolov has experienced many ways to balance his physical, spiritual and emotional health. As a result, he has incorporated into his weekly wellness routine what works for him.

Three times weekly, the licensed massage therapist does qigong exercises, runs and uses resistance training. “I generally give five to eight massage sessions a day, which means I’m constantly pushing with my arms. The last thing I want to do is lift. I’d rather pull. The resistance feels good, and so does a regular massage. I like getting them as much as I like giving them,” he advises.

While meditation puts him in a state of bliss, Nikolov notes that he gets a sense of spiritual nirvana when he holds his sleeping daughter in his arms.

Matt Abate

Matt Abate
co-Owner, Infinite Stones, Fort Myers

In retrospect Abate notes that his exercise routines have changed throughout the years to meet his changing goals. “When I was younger, I was interested in looking really buff. Now, at age 38, I’m more about health and maintenance,” advises Abate.

Today, along with running Infinite Stones, he is a diamond coach for Beachbody, coaching three-week fitness programs for large groups of individuals on Facebook. “In helping others achieve their goals, I stay on track with my fitness program, which I like to switch up. Sometimes it’s a gym workout, weightlifting and cardio, other times it’s martial arts and bike riding,” he explains.

Abate likes superfoods and drinks special shakes every day. He also supplements his healthy eating habits with vitamins and minerals.

Scott King

Scott King
Owner, Preferred Building Systems, Cape Coral

At 56, King depends upon his hour-long morning exercise routine to help him feel better. After 33 years of performing landscape and irrigation construction services,, Scott’s lower back and muscles perform much better after his morning workout.

“I walk three miles on my treadmill and a series of old-fashioned calisthenics such as pushups and sit-ups to work my core muscles. I work my lower body by doing 16-inch step-ups; 75 each leg. After that, I stretch using five basic yoga poses focused on my lower back and torso. Additionally, my wife and I get a good cardio workout when we take dancing lessons every week from a private dance instructor at Studio One, in Naples. We’re also part of a Bachata dance team class with six other couples. We practice a lot in our spare time, and that’s another workout,” he advises.

More than our DNA determines the way we age. The latest research reveals that exercise can help delay and even reverse aging’s debilitating effects on our muscles, heart and brain. The only side effect—looking and feeling better, is what all of these active men are enjoying. Hopefully, more men will man up and imitate them.