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 you 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 and 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 http://longbeachjuniorcrew.org/ Or Contact Keith Johnson At firstname.lastname@example.org
If You Would Like Indoor Class Lessons On The Concept 2 Rowing Machine Or For Those Interested In Rowing Class Workouts Please Visit www.roworx.com Or Contact Jack Nunn at email@example.com
Location For The Long Beach Junior Crew And Roworx Indoor Rowing Are At: Pete Archer Rowing Center, 5750 Boathouse Lane, Long Beach, CA 90803
Published 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.
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! #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.
Healthy 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:
Juice 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 energy 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.
Green 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.
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.
A 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.
Corn 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.
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.
Published 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.
‘Like Father, Like Son’ In South Bay Magazine Health Issue
A former Olympic medalist and coach inspires his only son to pick up the oar and continue a fitness tradition
Written by Stefan Slater | Photographed by Jeff BertingJack Nunn’s life revolves around fitness. The 35-year-old Manhattan Beach resident owns Roworx in Long Beach, a unique fitness facility that specializes in teaching indoor rowing classes. “We teach the importance of rowing and how it’s low-impact,” Jack says. “It’s something that almost anyone can do.” Aside from his rowing business, Jack also is extremely active within competitive rowing circuits—in the past he rowed with the Long Beach Juniors as well as the U.S. Under 23 National Team. Recently he competed in the 50th anniversary of the Head of the Charles Regatta rowing event in Boston (he describes it as the Super Bowl of rowing here in the U.S.), and he was also invited to row in the Harvard alumni boat. Since he rowed competitively at Cal Berkley, this was quite an honor for the diehard rower. And when he isn’t rowing, Jack competes in Iron Man events. So far he’s completed four full Iron Man competitions and one half Iron Man, with his fasted full Iron Man time standing at 11 hours, 6 minutes. “My motto is to fight to the finish and do the best you can,” says Jack about his mental state during competition. When it comes to fitness and competition, Jack is deeply influenced by his father, John Nunn. The 72-year-old won an Olympic bronze medal for the double sculls rowing event at the 1968 Olympics, and Jack still often comes to his father for advice on competitive rowing. “He would never add on the pressure,” says Jack. “He’s one of the humblest guys you’ll ever meet—he wouldn’t tell you he’s an Olympian unless you asked.” The two Nunns have even competed together, winning the father-and-son double sculls event at the USRowing Masters National Championships a number of times. “In any sport there aren’t too many fathers and sons who’ve done that,” says John, who enjoys coaching rowing just as much as doing it. “It’s brought us together,” says Jack. The two men share a close bond over rowing, as the sport has formed a vital part of both of their athletic careers and views on personal fitness—and it all goes back to the year that John Nunn became an Olympian. John, who was born in Terre Haute, Indiana, mentions that his rowing career truly began when he attended Cornell University. “It was kind of a fluke,” says the Rolling Hills resident. “My dad played football at Cornell, and I had every intention of playing football.” However when John tried to sign up for the football team, the coach said the team was already all picked, adding rather snidely that the team “hadn’t had much luck with Canadians.” (John’s father managed the Canadian operations of an American company, and John had spent some time living near Toronto, Canada.) At 6’6” and 197 pounds, John was the perfect height and build for the rowing team. He mentioned that during freshman registration, members of the rowing team were looking for “big kids who didn’t look like they knew where they were going.” He was told to talk to the rowing coach, and John fell in love with the sport quickly. “It sort of immediately clicked; it was a sport that I was naturally adapted to,” says John, noting that their team did well, and they won national championships and had hopes of competing in the 1964 Tokyo Olympics. But John’s coach decided they weren’t good enough. John continued to row while pursuing an MBA at the University of Michigan, and he eventually came to California for work in 1966. “This is better than the other frozen tundra places I’ve been,” he says. With a single shell rowing boat on the top of his car, John drove from Michigan to Southern California. He was immediately attracted to the Long Beach Rowing Association’s Marine Stadium, which was built for the 1932 Olympics. “I was always training on my own,” says John. He didn’t try for the 1966 Olympic team, but he trained for most of 1967 and even competed in that year’s Pan American Games. But by the 1968 Olympics in Mexico City, John was ready. He remembers that the rowing events were extremely challenging, due to Mexico City’s high elevation (7,000+ feet) and relatively thinner air as compared to Long Beach. “At that altitude, there was 30% less oxygen. The distance events really suffered. There were about 30 guys who passed out, and they had medical boats pulling guys out of the water,” says John. He and his rowing partner, Bill Maher, were able to overcome the environmental challenges, and they won the bronze for the double sculls event. “We didn’t really know what the hell to do,” says John after they finished, noting that his partner, who was suffering from bronchitis, passed out cold on the deck after the race. Following the ’68 Olympics, John took time off to focus on work and family. By the time the ‘70s rolled along, work and familial responsibilities made training a bit more challenging. But John transitioned into coaching, and he traveled to the 1976 Olympic games at Montreal as a rowing coach. John also did some coaching closer to home. Since he has five children, he was often involved in their athletic programs—one year he coached three teams at once. “Whatever they were in, I coached,” says John. “Basically the model we used [with our children] was, ‘What are you doing this fall?’” John pushed his children to stay active, and his son, Jack, was no exception. He played on a variety of sports teams, but after trying his hand at soccer and baseball during high school, he decided that the more traditional sports weren’t for him. He wanted to try his hand at rowing. “It was one of the most exciting moments for my dad,” says Jack, who started with the Long Beach Junior Crew at 16. The younger Nunn distinctly remembers that once he picked up rowing, both he and his father became even closer. “He’s an Olympic coach,” says Jack. “It was awkward and funny when he came to practices, because my coach would often ask him to tell us advice.” Being that he’s still actively competitive, Jack still turns to advice from his father, and both he and many other members of the Long Beach Rowing Association look up to the Olympian for his accomplishments. That need for competition—coupled with a drive to remain fit and succeed as an athlete—was passed down from father to son, and Jack often thinks of his father’s past successes and words of advice when he’s competing in rowing events or Iron Man competitions. For instance, Jack notes that since his father would often train and row alone, the elder Nunn would imagine that he was racing against his top competition. “He’d be training on his own, and he would imagine that the Germans or the Russians were ahead of him. He’d race against ghosts,” says Jack. The South Bay resident often visualizes imaginary foes when he’s competing, and he also thinks of his father’s personal motto whenever his triathlons or rowing events become too taxing. “His motto,” says Jack, “is what’s possible is what you think is possible.” Last but not least Jack Nunn wanted to share one of his last rowing race experience’s at Cal Berkeley while winning his forth consecutive Pac-10 Conference Championship in 2001. Listen in on this intense race on you tube below and follow the Cal Bears to victory over the Washington Huskies.