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Jack Nunn

Jack started rowing in 1996 for Long Beach Juniors and made the 1997 Junior National Team Selection Camp. He went on to star for four years at UC Berkeley, winning four Pac-10 championships and three IRA National Championships. Jack was a member of the first ever undefeated Pac-10 and IRA National Champion Freshman 8 in 1998 and repeated the feat by going unbeaten in 1999. Jack helped his varsity 8 place second at the Henley Royal Regatta in 1999 in the Ladies Plate Challenge Cup in London, England Jack also played two seasons with the Cal Ice Hockey Team before graduating in 2001 with his Bachelor’s Degree in Business/Communications. Jack created Roworx after winning numerous medals in various events on the international stage. He was a gold medalist in 2007 at the first ever Concept 2 Team Indoor Rowing challenge, held in Essen, Germany. In 2006, he took silver at the Masters Nationals Open Single Event. As a member of the US Rowing National Team from 2001-2004 he placed second at the 2003 Pan American Trials in double sculls and had an outstanding 2002 that saw him claim a gold medal in Senior 8 and a silver medal in the Elite Double at the US Nationals. He was also a silver medalist in 2001 in the Nations Cup (now the U23 World Championships) 8 in Ottenshiem, Austria. In 2008 and 2009 Jack competed in two international Ironman competitions in Nice, France and Florianopolis, Brazil. Jack is also the son of John Nunn, 1968 Olympics (Mexico City) Bronze Medalist in the double sculls event with partner Bill Maher.
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LBJC Men’s Rowing Team Competes In Germany

Izak Epstein

Published In The January 2015 Issue Of  The Long Beach School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.

This past summer Izak Epstein, Luke Khoury, and Allen Reitz represented both Long Beach Junior Crew and the United States of America at the 2014 Junior World Rowing Championships in Hamburg, Germany. Just one week after winning a National Championship in the Men’s 8 the trio set off to make the USA Junior National Team: Allen for his third time, Luke for his second, and Izak for his first. While Luke and Allen set off with LBJC head coach Tom Graves to prepare to trial the 2- (a dream for the duo), Izak headed east to Pittsburg, Pennsylvania attending a selection camp of 30 athletes competing for 14 spots. Allen and Luke went on to win trials and trained at the Craftsbury Outdoor Center in Vermont in anticipation for Worlds. Izak made top 14 and went on to train at Princeton where he ended up stroking the 4-. What had been a thrilling season filled with hard work and dedication continued as the three teammates met up in Germany ready to compete. Luke and Allen finished 17th in the 2- and Izak finished 10th in the 4- after a truly extraordinary year. “These are the experiences that Izak Epstein 2you will remember for the rest of your life.” said Izak as he remains grateful to all the people that helped him to achieve success: his coaches Nick D’Antoni and Tom Graves, his family, and especially his teammates who he says “push each other to [their] limits.” Allen Reitz is currently a Freshman at Stanford University, Luke Khoury is a Freshman at the University of Washington, and Izak is a senior at Long Beach Poly deciding between Stanford University and Yale University. Jack Nunn, from the Roworx Fitness Center In Long Beach, has had the privilege to oversee and offer advice to all the Long Beach Junior Rowers throughout the years and has recently given some advice to Izak Epstein on rowing in college. Jack rowed under coach Craig Amerkhanian as a freshman at Cal Berkeley in the first ever undefeated 1998 rowing season. Craig was hired to coach the men’s crew team at Stanford due to his tremendous success from coaching numerous national championships at UC Berkeley. Jack also rowed under Steve Gladstone for the Varsity Rowing program at Cal Berkeley and won 3 Pac-10 Championships along with 2 US National Championship Victories. Steve Gladstone has recently been hired to coach the Varsity program at Yale. Since Izak is deciding between Stanford albjc 4nd Yale, Jack has given him his insight on both schools and rowing programs with their coaches. Either way Izak Epstein decides he is in for a unique opportunity to row under some of the best U.S. collegiate rowing coaches of all time.

Update:  Izak Epstein has decided to travel to Yale in order to row under Steve Gladstone. Gladstone is one of the premier rowing coaches in the United States. Gladstone helped produce 11 National Championship Wins between his stints at Brown and UC Berkeley before his arrival to the Yale rowing program. 

For More Information On How To Get Your Children Involved In Junior Rowing Either On Or Off The Water Please Contact The Long Beach Junior Crew Organization At  Or Contact Keith Johnson At 

If You Would Like Indoor Class Lessons On The Concept 2 Rowing Machine Or For Those Interested In Rowing Class Workouts Please Visit Or Contact Jack Nunn at

Location For The Long Beach Junior Crew And Roworx Indoor Rowing Are At:  Pete Archer Rowing Center, 5750 Boathouse Lane, Long Beach, CA 90803


Eugene Katchalov: How CrossFit Changed My Life

eugene crossfit

Eugene Katchalov used to live a very unhealthy lifestyle. Being a professional poker player, he used to sit around a table for more than 10 hours a day eating nothing but unhealthy processed food and drinking alcohol. Things turned around, however, when he found out that he was being considered to play the lead role in the Ukrainian version of the reality TV show The Bachelor. In order to look good on TV, he knew he had to change his lifestyle.

“I realized it wasn’t going to look too good if I was overweight on the show, and I wanted to increase my chances (of being picked),” Katchalov said. “In the end, I didn’t get selected…but at the same time, I felt so good and I saw so much progress even in just three or four weeks that I really wanted to keep going.”

Eugene’s discipline is what makes him a winner at the poker tables. He would play for 12 hours a day, studying different techniques and would only stop when he was satisfied with the results of his training. Losing weight can be difficult for some people but it wasn’t for Eugene, who used his disciplined mind to dedicate himself thoroughly to his fitness goals. Sometimes, he’d ask his fellow professional poker buddies to make prop bets in order to keep himself inspired in his pursuit in losing weight.

In order to prepare for The Bachelor, Eugene included CrossFit in his daily regimen. He regularly underwent strength and conditioning programs consisting of gymnastics, weight training, and aerobic exercises. He spent hour-long classes at gyms, with the help of his trainer Lincon Rodrigues, and did high-intensity workouts followed by a period of individual stretches.

CrossFit gyms use equipment from several exercise disciplines, including pull-up bars, jump ropes, and dumbbells. The high-intensity workout is what helped Eugene quickly get in shape in just 14 months. In that period of time, he lost 63 pounds and has since then bulked up by 13 pounds.

“Now when I’m at the poker table, I feel like I have much more concentration, much more energy, and I just feel healthier and more mentally aware,” Katchalov said.

Eugene Katchalov is a member of the prestigious Team PokerStars — a group of professional poker players owned by Canadian Gaming Company Amaya Inc. Amaya Inc. used to own, InterCasino, one of the biggest UK-based companies that serves online poker, slots, and blackjack. Eugene’s latest big win was at the European Poker Tour in May 2, 2015 where he went home with $23,452.

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A Family Rowing Tradition

Published In The January 2015 Issue Of  The Long Beach School News Roll Call

Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.

Ever since Dana and Will Boudreau were young, they knew they could never leave the water. Dana started sailing sabots in Alamitos Bay when he was eight, and raced them and other boats for the next seven years. In high school, a need for PE credits brought Dana to LBJC after his twin brother Will,  who rows in the V8, suggested coxing as a good fit for him. Dana tried coxing for the first time in November of 2014 and immediately got a knack for it. He jumped from novice to varsity in his first year, and got the opportunity to cox the Men’s Lightweight 8+ at Nationals which finished 7th, all in just a couple of months. When the 2015 season started, he knew he wanted will lbjcto be with the lightweight boys again. Dana Boudreau has been through thick and thin with some of them, and plans on continuing the journey as LBJCa coxswain. Over the several pieces, practices, and races in the lightweight 8+, Dana has gained trust with his teammates that he does not have with any other group of people. A perfect example was last weekend at the 2015 San Diego Crew Classic. Dana coxed the lightweight 8+ with a perfectly executed win in the heat. They sat in lane 1 for the final, a first for any of the guys at crew classic, sitting next to seven other very strong crews. Their start was not the best, or even close to it but everyone kept composer. Dana told the boys to get the rate up in a way where they knew he meant it. They brought the starting sprint up and snapped into rhythm at about the 250 in. At the 1,000 they were and had been sitting sunset-lbrafour seats behind Marin from S.F. in lane 2. With any other guys in my boat Dana would have panicked, but he knew they had it. At the 1100, Dana called their planned move with five extra strokes, coming up on the outside lane. Now with 500 to go, they were down two seats and gaining. At this point he could feel all eight rowers waiting for him to call the sprint, and when he does, its all out. They broke through Marin and the outside lane boats at the 200 and won by four seats. They executed one of their best races of the year and Dana was a Izak Epsteinhuge part of winning that particular race. Winning the San Diego Crew Classic is huge, but it only made LBJC wanting to win a National Championship ever more.

For Will Boudreau, his hopes and goals for the future are winning a high school national championship and rowing in college. Will witnessed the LBJC V8+ last year win nationals as an alternate, and he hopes to achieve that glory with his teammates. After his high school career, he hopes to implement what rowing has taught him while attending college. Hopefully, rowing can even assist his acceptance into a strong school. Rowing has changed his life, giving him confidence in his physical capabilities and teaching him to be a gentleman on and off the water. The highlight of Will Boudreau’s rowing experience was winning his second race in the men’s novice quad during his novice year lbjc 4at the Fault Line Face-Off in Oakland. Will’s boat had a sense of brotherhood and trust in each other that he believed was the key to their success. Will’s good friends Jack Freiburghouse, Glenn Necessary, and Nate Cooper rowed with him, while his brother Dana coxed. Will Boudreau won their second race by nearly 20 seconds, crossing the finish line in high spirits. Will Boudreau came to the dock with all smiles, just like our coach Erich Hanxleden, who has been instrumental to his rowing development. That day has been, by far, the highlight of Will’s rowing experience. To row in the same boat that his brother coxes is quite a pleasure for Will. Whenever they race together, he has nothing but the utmost confidence in his capabilities. The two of them rarely ever argue (with regard to rowing that is), but rather congratulate each other on jobs well done. During a race, Will knows that his determination and will-to-win is exactly the same as Dana’s. Will feels very fortunate to be able to call his coxswain his brother as well.

Dana and Will Boudreau’s parents, Russ And Gretchen Boudreau also participate and row with Jack Nunn at the Roworx Fitness Center in Long Beach nearly everyday. The Roworx Indoor Rowing and Bootcamp program offer a group exercise that’s low-impact, high efficiency, and great for building strength and endurance.

high and lowRoworx Fitness helps create programs to help athletes achieve their personal bests for ergometer testing. We realize that college programs look at a variety of stats on the ergometer, and thus we can help students prepare for any and all testing distances and types that a college coach may ask for, whether they’re 500m, 2k, 6k,10k, 1-minute power test, or max-wattage power test. Through assessment, goal setting and the proper implementation of training, Roworx Fitness, along with Long Beach Junior Crew, worked with Emily in order to improve her performance to the level necessary to be considered for the recruiting process for any College or University.

For More Information On How To Get Your Children Involved In Junior Rowing Either On Or Off The Water Please Contact The Long Beach Junior Crew Organization At  Or Contact Keith Johnson At 

If You Would Like Indoor Class Lessons On The Concept 2 Rowing Machine Or For Those Interested In Rowing Class Workouts Please Visit Or Contact Jack Nunn at

Location For The Long Beach Junior Crew And Roworx Indoor Rowing Are At:  Pete Archer Rowing Center, 5750 Boathouse Lane, Long Beach, CA 90803


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Jack Nunn’s 2015 Ironman, Cycling, Duathlon, Rowing, And Running Race Schedule

jack 7southbay-magazine-20142014 was a BIG year for Jack Nunn. It had him compete in over 35 races and events over the calendar year. Jack was featured in the 2015 Health Issue Of South Bay Magazine along with his father and Olympian, John Nunn. Jack also picked up his first major triathlon sponsor called Invigorade and it will carry him throughout his events and races for the 2015 racing season. Invigorade combines maltodextrin, amino acid ß-alanine which helps keep muscle pH in the optimal range for performance, pure cane sugar, and dextrose in specific proprietary ratios resulting in more available energy, better stomach comfort and improved performance.

Jack Nunn is also the creator and owner of Roworx in Long Beach, CA. Roworx offers indoor rowing classes, taught by US National Team rowers on the Concept2 rowing machine. The Roworx Indoor Rowing and Bootcamp programs offer a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Ski Erg, TRX Roworx logoSuspension Training System, light dumbbell weights, Pilate’s core Arc’s, and much more! Our clients span all experience levels, ages and abilities. Anyone can row or cycle – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level.



ROWORX 9Jack Nunn is the ‘unconventional’ triathlete – standing 6’3″ tall and weighing in at 220 pounds. In 2013, Jack was named US Rowing’s Athlete Of The Year and he began training and racing in other sports such as: sprint triathlons, duathlons, cycling races, and marathons winning his age group in almost every event. Since 2008, he has competed in four International Full Ironman competitions in Nice, France, Florianopolis, Brazil, Cozumel, Mexico, and Cairns, Australia.

Jack Nunn developed a specialized triathlon training program called Triworx. It is a team that will be beginning this year in order to promote and inspire training and racing throughout the year. There are no long-term contracts with Triworx and you can join in at any time! Whether you want to jumpstart your triathlon training with an expert consultation or hone your fitness with ongoing coaching, the best commitment you can make is to yourself. Cross-training on the rowing machine with Roworx fitness during the year will also be a huge benefit of fitness throughout invigorade whiteinvigoradethe season as it helps swimmers, cyclists, and runners stay injury free and mentally fresh. Those are the key benefits of rowing for triathletes while also trying to swim, bike, and run extreme long distances during an Ironman. The following list of races are open to anyone who wants to get started in racing this year. Jack will help you get inspired through the support of Roworx, Triworx, and Invigorade in order to help fuel your training throughout any event!

Jack has already competed  in 7 races this year and is on track to complete nearly 50 for the 2015 racing season. So come on, don’t miss out, and join in on the fun this year in 2015!

Contact Jack Nunn HERE today for any additional information about Roworx, Triworx Triathlon Training, and Invigorade support.

Here are the list of races open in training with Jack in 2015:

jack evoJan 18th The Carlsbad Half Marathon

Feb. 1st The Huntington Beach Surf City Half Marathon

Feb. 8th The Laguna Niguel Reverse Triathlon (Placed 2nd Overall)

Feb. 15th 10/20 Del Mar Run

Feb. 22nd JCC Duathlon Scottsdale, AZ  (Placed 1st Overall)

Feb. 28th Race On The Base Reverse Triathlon Los Alamitos, CA  (Placed 3rd Overall)

March 8th LA Triathlon Championship Series I

jack ironman 3March 14th and 15th St. Patty’s Day Challenge 10k And Half Marathon San Diego, CA

March 21st Seal Beach 10K Seal Beach, CA

March 22nd Hot Chocolate 15K San Diego, CA

March 28th IRONMAN 70.3 Oceanside San Diego, CA

jack sd triMarch 29th San Diego Crew Classic Rowing Race San Diego, CA

April 19th LA Triathlon Championship Series 2

April 26th La Jolla Half Marathon San Diego, CA

jack evo 2May 3rd Orange County Half Marathon Orange County, CA

May 9th LA Triathlon Championship Series 3

May 23rd Fountain Valley Triathlon  Fountain Valley, CA

May 30th IRONMAN 70.3 Hawaii Kohala Coast, Hawaii

June 7th Orange County Duathlon   Orange County, CA


July 9th Castaic Lake Sprint Triathlon I Santa Clarita, CA

bike 1July 26th San Francisco Half Marathon San Francisco, CA

Aug. 1st Semper Fi Duathlon  San Diego, CA

Aug. 11th Castaic Lake Sprint Triathlon II Santa Clarita, CA

Aug. 16th Americas Finest City Half Marathon San Diego, CA


Sept. 13th Pacific Coast Triathlon  Laguna Beach, CA

Sept. 16th Disneyland Half Marathon Anaheim, CA

Sept. 26th IRONMAN 140.6 Mallorca Alcudia, Mallorca, Spain

Oct. 11th Long Beach Half Marathon Long Beach, CA

Oct. 17th Head Of The Charles Rowing Race  Boston, MA

Oct. 25th IRONMAN 140.6 Los Cabos, Mexico


Nov. 15th Las Vegas Rock N’ Roll Half Marathon  Las Vegas , NV

Ironman 1Dec. 9th Natasha Watley 10K Van Nuys, CA

Dec. 13th Tinsel Reverse Triathlon Hemet, CA

TBA Sunset Rotary Tinman Reverse Triathlon Los Angeles, CA

inspire 59TBA Del Mar Reverse Triathlon San Diego, CA You can also find a history of Jack’s races/events history here at Athlinks if you are interested…


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Stress And How It Affects Your Bodyweight

stress 5Stress is everywhere and we here about it constantly in our day to day lives. People seem to always be complaining  about something and we really need and want to hear and enjoy the happier things that life has to offer. We need to sit down and take a deep breath to really take a step back from this crazy world we live in. The world today is a very fast paced and high tech environment in which can cause some ease in our lives overall but if we are not careful can also cause an extremely high stressed life. “I have no time for myself,” “My life is a mess,” “I hate my job,” “I spend all my time running around in traffic,” “My life is measured by what tests I pass and don’t pass,” “My boss is horrible, I’m so stressed out and over it.” Sound familiar? Of course it does, because we all think these inaccurate thoughts and get so caught up in this fast paced world we live in. We all deal with stress in different ways but one particular way I deal with stress is to try and take stress 1one step, one day, one task at a time. Think about it like an Ironman Competition. Most people look at the whole competition and can’t fathom finishing a distance that is so far and long. But as athletes competing in a competition as long as an Ironman all mostly look at it in segments and pick apart each discipline in mini goals throughout the race. Focusing on the swim first and getting yourself in rhythm and not being distracted and or overwhelmed by what is ahead of you. Try to take one step at a time in life and achieve one goal at a time in order to complete tasks more efficiently with the least amount of stress.

In the face of stress-creating thoughts, our brain-body connection typically first curtails our appetites, but as short-term stress turns into daily chronic stress, our neuroendocrine system doesn’t do us any favors. Adrenaline, corticotrophin releasing hormone (CRH) and a disrupted cortisol rhythm go to work and, over time, stress 6increase our appetites, causing us to have more active and passive eating as we sit and stew. All of this stress-inducing thinking and cortisol raises our blood sugar, creates cravings, reduces our ability to actually burn fat, increases the rate at which we store fat, causes hormonal imbalances, leaves our cells less sensitive to insulin, increases abdominal fat (the most risky for our health) and raises our levels of fat and triglycerides. This is the perfect mix for a diabetic and that is a perfect example of emotional eating. After analyzing urine samples, researchers found that the women who had consumed the least food had the highest levels of cortisol. Not surprisingly, these same women also reported more stress during what researchers called “daily food-related experiences.” In short, the more they restricted food intake, the greater their levels of stress hormones, and, ultimately, the more they wanted to eat.


Here are some types of emotional stress-related eating has several key indicators:

1. It comes on suddenly and is urgent (“I must eat right now”).
2. It’s often for a specific food rather than for different foods (“I have to have ice cream and nothing else will do”).
3. It’s based in your thoughts about a certain food instead of on rumblings in your stomach (“I can’t stop thinking of that cheesecake”).
4. It’s based on an emotion such as stress, instead of a physical need (“I’m so stressed I have to eat to calm chocolate down”).
5. Feeling full doesn’t stop the eating (“I’m still upset so I’ll still eat more”).
6. The eating is often mindless or automatic (“I didn’t even realize I ate that large pizza”).
7. Often ends with guilt-feelings (“I can’t believe I ate that whole birthday cake”).

stress 4The best thing we can do is to try and prevent stress from building up and immediately assess the feeling of stress at the source. Feel stressed? Immediately ask yourself, “What am I thinking that’s making me feel stressed?” There are so many time where you cannot do anything about a situation that is stressing you out. You have to take the positive route and start taking those steps back to living a healthier and happier life. I always take a step back and think about what really makes me happy and try not to take anything for granted. Complacency is probably one of the worst aspects in American society. We have everything and anything at our finger tips and technology is making it easier and even more convenient to get things done. When things don’t go our way we tend to throw our hands up and complain about it instead of working hard and having the patience to get things done. Fitness and nutrition is a way of life and is a constant battle but if you look at it as a lifestyle and not a luxury then you have won the battle.



stress 3Here are 5 steps that will help you understand how to make fitness and nutrition a part of a fun, fit, and healthy lifestyle and some ways to curtail your stress and start taking back your life in order to live in a more positive way.

1. Exercise in a group class like Roworx Fitness in Long Beach. Exercise is one of the best things you can do in order to annihilate stress and Group Fitness Is The Best Fitness! Who has the time to workout, train, and be disciplined on fitness on their own? Studies show that we are motivated to work harder, show up more often, and push further past our perceived limits when training in a group. The results of one study suggest that endorphin release is significantly greater in group training than in individual training; this seems to be the case even when the individual’s power output, or physical exertion, is the same. It not only burns calories, when you move your body, even with a simple activity such as walking, you begin to produce a cascade of biochemicals, at least some of which counter the negative effects of stress hormones as well as control insulin and sugar levels.

stress2. Eat a balanced diet and never skip a meal. Breakfast is the most important meal of the day but you need to also and try to consume six small rather than three huge meals a day, with foods from all the food groups. By eating smaller meals you actually naturally increase your metabolism and your body works more efficiently to break down foods. Eating smaller meals also helps keep blood sugar levels steady, which in turn put a damper on insulin production and eventually reduce cortisol levels which all help in order to control appetite and weight. Make sure to incorporate these high fiber snacks and bars in your diet in order to control those hunger pains and neutralize any high sugar.

3. Sleep at least 7-9 hours a night. Everything in your body starts shutting down quickly when we don’t get enough rest. Our body does not work efficiently and you start to see weight gain sooner.

stress 64. Cut out cigarettes and alcohol from your daily or weekly routine. Cigarettes and Alcohol can cause cortisol levels to rise, stress to increase, blood sugar to drop and hunger to prevail. Drinking too much alcohol can affect blood sugar and insulin levels as well as eat away at muscle tissue and lead to enormous amounts of caloric intake.

5. Take Juice Plus! Juice Plus is a whole food based powder that is put into a capsule

The mantra: We enjoy the juicy burst of an orange, the sweet nectar of an apple, and the succulence of a red, ripened tomato. Remove the H20 from fruits and vegetables and what do you have left? Nutrients – including healthful antioxidants in the form of juice powders that can be put into a capsule. Juice Plus+ jp timeOrchard, Garden and Vineyard Blend capsules contain juice powders from 30 fruits, vegetables and grains that offer whole food based nutrition, which is the core concept behind Juice Plus+ Research that shows Juice Plus+ can lead to a healthier lifestyle. And, in addition to convenient capsules, Juice Plus+ also comes in a tasty, soft chewable form.
Whole food based nutrition delivers powerful antioxidants that provide your body protection, because it relies on fruits and vegetables. According to the National Cancer Institute, antioxidants are “substances that may protect cells from the damage caused by unstable molecules known as free radicals. Examples of antioxidants include beta-carotene, lycopene, vitamins C and E and other substances. Many of these antioxidant substances come from fruits and vegetables.”

Whole food based nutrition starts in orchards, gardens and vineyards. Juice Plus+ combines the latest dietary guidelines and clinical research findings to create convenient whole food based nutrition, while consistently emphasizing that people need to eat more fruits and vegetables to improve their chances of living long jp 9and healthy lives. Try Juice Plus!

In addition to fruit and vegetable nutrition, the Juice Plus+ Company offers whole food based nutritional products for an on-the-go balanced diet through our Juice Plus+ Complete line of products. Learn more about Juice Plus+ Complete shakes and nutrition bars.





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School News Roll Call And LBJC: Emily Harris And Her Journey To Row At LMU

 Emily HarrisPublished In The May 2013 Issue Of  The Long Beach School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.

‘Gently down the Stream’—not! Emily Harris comes from Rossmoor, where she attends Los Alamitos High School. She began rowing in the fall of 2009 and currently competes for Head Coach Alfredo Montenegro and the Long Beach Junior Crew Club. Emily’s most memorable race to date was paling 26th out of 85 boats in the Junior 8+ at the 2012 Head of the Charles Regatta. She participated in most sports and activities like soccer, swimming, Junior Lifeguards, softball and dance. Her best sport by far was softball, and she made All-Star every year she played. She had good speed for her size and hit with power and pitched, but she just didn’t enjoy it. Her father, Mike Harris, suggested she try rowing because of her size and love of the ocean, and it worked out. She has been to the very prestigious Head of the Charles in Boston twice and has rowed for four years with the very successful Long Beach Junior Crew Team. She has always done well in school and is always on the honor roll. Emily has been recruited by Loyola Marymount University in Los Angeles and will be rowing for them next year.

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Top 10 Inspirational Movies Of All Time

jack evoThroughout my life I have watched many inspirational films ranging in all categories from sports to lifestyle to survival. These are 10 movies that stick out in my mind that are some of the most inspirational movies in my lifetime. These are not in order as they all are equally inspiring in their own way…

Be inspired and ENJOY the journey!

movie 1Touching The Void

Touching the Void is a 1988 book by Joe Simpson, recounting his and Simon Yates’ successful but disastrous and nearly fatal climb of the 6,344-metre (20,813 foot) Siula Grande in the Peruvian Andes in 1985. The book won the 1989 Boardman Tasker Prize for Mountain Literature and the 1989 NCR Book Award. In 2003, fifteen years after it was first published, the book was turned into a documentary film of the same name, directed by Kevin MacDonald. The film won the Alexander Korda Award for Best British Film at the 2003 BAFTA Awards and was featured at the 2004 Sundance Film Festival. Simpson slipped down an ice cliff and landed awkwardly, crushing his tibia into his knee joint, thus breaking his right leg. The pair, whose trip had already taken longer than they intended due to bad weather on the ascent, had run out of fuel for their stove and could not melt ice or snow for drinking water. With bad weather closing in and daylight fading, they needed to descend quickly to the glacier, about 3,000 feet below.

This film is absolutely incredible and inspiring in every way. It digs down deep within the human soul and tells a fantastic true story about the fight and will to survive against all odds.

movie 2The Flying Scotsman

The true story of Graeme Obree, the Champion cyclist who built his bicycle from old bits of washing machines who won his championship only to have his title stripped from him and his mental health problems which he has suffered since.

When I was rowing in college at UC Berkeley I had a teammate who was a former pro cyclist from Canada, Jake Wetzel. Most of us were inspired by his cycling training and all bought our first road bikes in order to get best cross-training for rowing. This film touched me in many ways about the hard word this cyclist put in to his training and his ‘never give up’ attitude. It will truly inspire you to work hard in life in everything that you do.


movie rudyRudy Ruettiger harbored a dream to play for the Notre Dame Fighting Irish football team, despite being undersized at merely 5’6″ and 165 pounds. Head coach Ara Parseghian encouraged walk-on players from the student body. For example, Notre Dame’s 1969 starting center, Mike Oriard, was a walk-on who was eventually nominated for a Rhodes Scholarship and an NFL contract with the Kansas City Chiefs.

If you have not seen ‘Rudy’ then you must see this first beyond any other movie. This movie has it all and is the quintessential definition of never give up never give in attitude. It really is one of the most inspiring movies of all time!


movie miracleMiracle

The “Miracle on Ice” is the name in American popular culture for a medal-round men’s ice hockey game during the 1980 Winter Olympics at Lake Placid, New York, on Friday, February 22. The United States national team, made up of amateur and collegiate players and led by coach Herb Brooks, defeated the Soviet Union national team, which had won the gold medal in six of the seven previous Olympic games.

Growing up with a father who played ice hockey in Canada and the east coast I naturally had a hand in hockey growing up and had dreams of playing in college for a scholarship. Unfortunately, Los Angeles did not have enough ice rinks in order for me to play ice hockey at a competitive level past high school. However, that didn’t stop me from attending numerous ice hockey camps over the summertime. CanAm ice hockey camps was one of the most infamous and prestigious of all hockey camps as I got to play and practice on the famous rinks of Lake Placid where Team USA hockey won the gold over the USSR in 1980. Every single day we were told by our hockey instructors and coaches to respect and think about the ‘Miracle’ that happened on the ice we were playing on. Watching the movie brings all those memories and stories back to life.

movie kingThe King’s Speech

The King’s Speech is a 2010 British historical drama film directed by Tom Hooper and written by David Seidler. Colin Firth plays King George VI who, to cope with a stammer, sees Lionel Logue, an Australian speech and language therapist played by Geoffrey Rush. The men become friends as they work together, and after his brother abdicates the throne, the new King relies on Logue to help him make his first wartime radio broadcast on Britain’s declaration of war on Germany in 1939.


movie limitsWithout Limits

Without Limits is a 1998 biographical sports film. It is written and directed by Robert Towne and follows the relationship between record-breaking distance runner Steve Prefontaine and his coach Bill Bowerman, who later co-founded Nike, Inc. Billy Crudup plays Prefontaine and Donald Sutherland plays Bowerman.

At UC Berkeley I lived with most of the track and field guys as I thought it was a good balance between living with athletes and getting some distance from my own rowing teammates. When this movie came out the guys in the house were inspired like never before and Prefontaine was considered to be their running god! A deep appreciation goes out to track and field and runners alike when watching ‘PRE’ run for gold.


movie lincolnLincoln

Lincoln is a 2012 American epic historical drama film directed by Steven Spielberg, starring Daniel Day-Lewis as United States President Abraham Lincoln and Sally Field as Mary Todd Lincoln. The screenplay by Tony Kushner was based in part on Doris Kearns Goodwin‘s biography Team of Rivals: The Political Genius of Abraham Lincoln, and covers the final four months of Lincoln’s life, focusing on the President’s efforts in January 1865 to have the Thirteenth Amendment to the United States Constitution passed by the United States House of Representatives.

Abraham Lincoln…. Enough said! We all know his story of the ultimate sacrifice in order to preserving all human rights. Not only setting an example in the U.S. but also around the World.

movie marshallWe Are Marshall

We Are Marshall is a 2006 American historical drama biopic film. It depicts the aftermath of the 1970 plane crash that killed 37 football players on the Marshall University Thundering Herd football team, along with five coaches, two athletic trainers, the athletic director, 25 boosters, and a crew of five.

This movie will be sure to make you cry and cause your emotions to take you for a rollercoaster ride. It starts off very sad but in the end develops into a sensational movie about overcoming all odd and standing up against all adversity, including the death of an entire sports team. It will be sure to inspire you every step of the way.

movie standStand And Deliver

Stand and Deliver is a 1988 American drama film based on the true story of high school math teacher Jaime Escalante. Edward James Olmos portrayed Escalante in the film and received a nomination for Best Actor at the 61st Academy Awards. The film was added to the National Film Registry of the Library of Congress in 2011.

My mother, Maureen Nunn, was a Spanish teacher for over 20 years and 3 of my sisters all have their teachers credentials so naturally this movie hits home for me being involved with a family of teachers. This film introduces so many creative learning techniques and encourages students and individual’s to learn in many different ways. It makes you want to go out and search for more knowledge and praises good education for a long term successful future.


movie unbokenUnbroken

Unbroken is a 2014 American biographical war drama film, produced and directed by Angelina Jolie, and based on the 2010 non-fiction book by Laura Hillenbrand, Unbroken: A World War II Story of Survival, Resilience, and Redemption. The film revolves around the life of USA Olympian and athlete Louis “Louie” Zamperini, portrayed by Jack O’Connell. Zamperini, who survived in a raft for 47 days after his bomber was downed in World War II, and was sent to a series of prisoner of war camps.

My family and I have a special connection with Louis Zamperini after meeting him personally at a motivational speakers series event in 2006 in Anahiem. My father, John Nunn, is an Olympic Men’s rowing coach and 1968 Olympic Bronze medalist. Since 1984 I have been going to Southern California Olympic events around the country and meeting many differnet Olympians and athletes. Meeting Louis was an amazing experience and I have never seen my father more excited to meet someone up close. My mother, Maureen Nunn, was a USC graduate also became good friends with Louis Zamperini and even had him visit our home on several occasions. Read both of his books, ‘Devil At My Heels’ and ‘Unbroken’ if you have not already and go see the movie just out this year ‘Unbroken.’

Here is an interview my mom, Maureen Nunn, did with Louis Zamperini a few years back talking about his life and will to survive…


3 Rowing Machine Cardio Workouts for Strength and Endurance

Story Featured On The Daily Burn

by Alex Orlov on 1/19/2015

jack 11Cold weather forcing you to take your fitness indoors this winter? If you’re tired of the treadmill, step off that beaten belt and try a more stimulating endurance challenge rowing workouts.

“If you take the time to learn rowing technique, it’s one of the best exercises you can do for cardio,” says Jack Nunn, former member of the U.S. Under 23 National Team, US Rowing Masters 2013 Athlete of the Year and owner of Roworx, an indoor rowing training facility in Long Beach, CA. The low-to-the-ground, long machine engages your legs, back, core and arms, delivering an intense full-body cardio experience. Best of all? Rowing won’t put as much stress on your knee and hip joints as running does, meaning that this type of training is ideal for people of all ages, sizes and walks of life.

jack row 9Whether you’re ready to vary your gym routine or to row with more confidence during your next CrossFit WOD, we’ve got expert tips on how to maximize your rowing potential, plus three workouts that can torch up to 700 calories each, says Nunn.

Rowing: The Basics

While most people think rowing requires mostly upper-body strength, it’s actually all about the legs, says Nunn. Like a golf swing, the legs and hips do most of the work for creating power during a rowing stroke. In fact, the movement is similar to an explosive power clean in weightlifting that uses your entire body. You begin driving with your legs, engage the muscles in your back and core, and then follow through with your arms, explains Nunn.

RELATED: 6 Rowing Machine Mistakes (And How to Fix Them)

home2The Set-Up

Just like any piece of gym equipment, it’s best to get acquainted with how the rowing machine functions before you go full speed ahead into a workout. Nunn recommends that beginners do three things when they sit down on a Concept 2 rowing machine.
lowhigh1.Adjust the foot straps. “Make sure the strap goes across the ball of your foot,” says Nunn. If your feet are placed too high, your legs will also be placed too high, meaning you won’t be taking full strokes. The improper leg position will set you up for an awkward and inefficient stroke. Adjust the foot stretcher where you rest your feet either up or down a few pegs if the fabric strap isn’t lying in the correct spot.
2.Check the damper setting. Located on the right side of the circular flywheel on a Concept 2 machine, the damper setting is a plastic lever that controls how much air is in the flywheel. Setting the damper to 10 will feel like rowing a heavy boat and will require the most “work” per stroke, while setting it to zero will feel like rowing a sleek, light boat and will require less energy per stroke. You can also think about damper setting like gears on a bike, explains Nunn. “For beginners, you want to make sure the damper setting is anywhere from four to six,” he recommends.
3.Understand the monitor. The square display is a powerful tool that will give instantaneous feedback during your workout. But with so many possible metrics to use, it’s important for beginners to limit themselves to just the essentials. Two numbers Nunn suggests focusing on are stroke jack row 12rate (strokes per minute, located in the upper right of the screen) and watts (a measure of workout intensity). A good first goal: Consistently hit your bodyweight (in pounds) in watts, says Nunn.

The Warm-Up

To get your body warmed up and ready to row, Nunn suggests a 10-minute “Pick Drill.” To pick the stroke apart and wake up the muscles, you’ll begin with simple, partial movements and then work up to the full rowing motion.
1.Start with your legs straight, body in an upright position, elbows bent so the handle is pulled fully into your chest. Keeping your back and legs straight, extend your arms away from your body, reaching towards your feet, then bring them back to the original position. Shoulders concept 2 machineshould remain relaxed. Repeat for two minutes.
2.Next, engage your back. After you extend your arms forward, hinge forward slightly at the hips. Then, keeping your spine neutral, reverse the motion by leaning back from the hips once your body is fully upright, as you pull your arms and the handle into your chest. Repeat for two minutes.
3.Warming up your legs comes next. After you extend your arms and hinge forward from the hips, bend your knees slightly so your seat rolls halfway towards the flywheel, and your arms extend forward past your feet, grasping the handle. Reverse the motion by pushing with your legs first, then leaning back and finally pulling your arms into your chest. Repeat for two minutes.
southbay-magazine-20144.Time to take a complete stroke! You may now bend your knees fully so your shins are perpendicular to the ground and your heels lift up slightly. Repeat for four minutes.

The Workouts

Ready to row? Try one of these three conditioning sessions suggested by Nunn. And we’ve got some good news: You don’t even need to time your own intervals. All three of these workouts are pre-programmed in the monitor of the Concept 2 rower. Read the tips below, do the 10-minute Pick Drill above, then cue up your routine by choosing “Select Workout” from the main menu, then tapping “Custom List” on the phf-16rowing monitor, and picking your poison.

Rowing Workout 1: HIIT Sprints (30/30r in Concept 2 menu)

phf-18If you’re short on time, these high-intensity intervals will give you a quick sweat fix. Improve your strength and explosive power in just 20 minutes (not including warm-up or cool down). You’ll burn roughly 300 calories in total, says Nunn. Keep your stroke rate between 26 and 32 and always be in control of how fast your legs are moving.

home1Rowing Workout 2: Pyramid Power (v1:00/1:00r in Concept 2 menu)

Try this intermediate challenge to improve endurance and consistency with your rowing. For each interval, aim to keep the same workout intensity, or pace. You can check this by looking at watts or by changing your units to “time per 500 meters” on the display. Be warned: Just iditarow 5because you’re rowing and resting for the same amount of time doesn’t mean it’s going to be easy! Your hard work will burn roughly 450 calories.

Rowing Workout 3: Lean Leapfrog (v1:00/1:00r in Concept 2 menu)

Compete against yourself during these aggressive bursts. While most rowing workouts are aerobic, this one is designed to be anaerobic. Similar to a weight lifting session, you’ll exert your muscles enough to produce lactate, which leaves you with that burns-so-good feeling. Ultimately, an anaerobic rowing machine session will help you increase your power output and endurance because you’ll be forced to tap into the strength of your legs. While paying strict attention to your stroke rate, try to maintain or increase your meters rowed during each “on” minute. This challenging row is 40 minutes and will burn roughly 700 calories, says Nunn.



Healthy Snacks Combined With Juice Plus

snack secretDo You Want To Know 3 Top Secret Ways To Drop At Least 5lbs In A Couple Of Weeks To Start Off Your New Year In 2015?

It turns out that the advice I’m about to give you is more of common sense rather than ‘top secret’ but I will share this information with you… ready?

Here it goes..

#1 Stop eating fast food and/or processed foods!

Start taking Juice Plus 😉

#2 Stop drinking soda. Diet, regular, monster, red bull… Stop! Start drinking MORE water! Lots and lots of water every single day!

snack alcohol#3 Stop drinking alcohol… or at least in moderation.

Try going without alcohol for a few weeks and see how great your body will feel.

In today’s fast-paced society, healthy food choices are harder to come by due to time constraints. Many hardworking individuals end up resorting to unhealthy food choices such as candy bars or fast food restaurants. Nutrient-dense, quality foods can be made in minutes before leaving the house with a little bit of planning; and can be packaged in small bags or containers without the need for refrigeration. These snacks can serve to manage hunger responses throughout the day, and at the same time diminish unnecessary caloric consumption brought upon by psychologically-driven appetite.

snack 2Healthy snacks should be easily-accessible and can be stored in the car, desk drawers, bags etc. It is important that food choices have a healthy combination of carbohydrates, fats and proteins. Be sure to keep packaged snacks in the caloric range of 150-200 calories; this will help satisfy hunger and maintain blood glucose levels to limit overconsumption.

The following food items will help you manage your hunger in today’s fast-paced world:

snack jpJuice Plus+ Complete Nutrition Bars: provide balanced nutrition on- the-go. Our variety of delicious Wholesome Grains + Cranberries and Spiced Apple + Raisin bars are not only tasty but packed with protein and fiber to help you replace empty calories with healthy ones. Low-glycemic, gluten free, non- dairy and 100% vegan – Complete Nutrition Bars deliver a perfect snack for any diet.

Juice Plus+ Complete: is a whole-food-based beverage mix that provides balanced nutrition in every scoop. Juice Plus+ Complete can be used in any number of ways: as a healthful “on-the-go” breakfast, pre-exercise snack waterenergy drink, post-workout recovery drink, or a late night snack. This combo comes with two pouches each of delicious French Vanilla and Dutch Chocolate Complete flavors.

snack green teaGreen Ice Tea: A calorie-free beverage doesn’t qualify as a real snack, but if you find yourself scouting the kitchen just because you’re bored, rather than hungry, this tasty drink may just hit the spot. Plus, green tea has been shown to help dieters lose more weight, according to a study published in the American Journal of Clinical Nutrition, thanks to its metabolism-boosting antioxidant compound called EGCG.

Edamame: One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

Sunflower lentil spread with pita bread: Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don’t get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

snack avaA Can Of Tuna: Tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Eat more Avocado! Avocado-eaters are 50% less likely to suffer from metabolic syndrome, a collection of health measures that predict your risk of heart disease, stroke, and type-2 diabetes. It makes sense that avocado eaters would get more of the good stuff found in the fruit, like monounsaturated fat, vitamin K, folate, potassium, vitamin E, lutein, magnesium, vitamin C, and vitamin B6.

snack trailCorn vs. Flour tortillas: Corn has nearly half the calories of flour, Corn has twice as much fiber than flour, Corn has three times the amount of magnesium than flour which helps sustain healthy muscle tissue, Flour has three times the amount of fat than corn, and last but not least corn has very low sodium in comparison to flour tortillas. Verdict: Eat more corn!

Trail Mix: Create your own combination by mixing dried fruits with no added sugars, and any assortment of nuts. You can also try some pre-packaged snack options, keeping in mind to watch for sugars and fats per serving.

Fresh Fruit: Apples and bananas do not require refrigeration and can easily be carried on-the-go. They are also nutrient-dense and rich in fiber.

snack grainWhole-Grain Sandwich: Almond butter spread on whole grain bread provides a good source of protein and fiber. Sandwiches can be cut in half or fourths and eaten as a snack throughout the day.

Whole-Grain Cereal: Cereal is a great snack option for busy schedules as most whole-grain cereals are high in fiber, protein and micronutrients. However, individuals should be mindful of adhering to appropriate serving sizes and steer away from high-sugar products.

LBJC main

School News Roll Call And LBJC: Nick McCutcheon Rows To The Top

Nick McCutcheonPublished In The May 2011 Issue Of The Long Beach School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.

Nick McCutcheon does not look like the typical heavyweight rower, standing about 5 feet 11 inches and weighing in at about 185 pounds. But Nick can pull ahead of most rowers, due to his determination and desire to succeed. Nick started rowing in January of 2009 with Long Beach Junior Crew, coached by Jack Nunn. He experi- enced almost immediate success on the team. In the 2009–2010 season, Nick had one of the top junior Concept 2 Indoor Rowing Machine 2,000-meter test scores in the country, com- pleting the event in just six minutes and 17 seconds, faster than the qualifying time for the US Junior National Team. The following year he served as team cap- tain, and that summer Nick was one of the 40 US rowers to be invited to the Junior National Team Selection Camp.

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