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Executive Workouts

[Photo: Michael Price]
Tom Capocefalo
Managing director, commercial real estate adviser Studley Inc.

Fort Lauderdale

Workout: Muay Thai, full-body contact training, focuses on boxing and kicking. It is the national sport of Thailand and is considered one of the most aggressive forms of martial arts. Hands, shins, elbows and knees are the striking weapons. The objective: To wear your opponent down and knock him out. Capocefalo likens it to street fighting without weapons. He trains two to three times a week, one-on-one and in small groups, working on the big bag, kick pad and sparring. “It’s heavily taxing on your body,” he says. And it’s not for the faint of heart. Capocefalo, 48, has suffered a cracked rib, a black eye and plenty of bruises. But he sticks with the training, he says, because the physical benefits are outstanding — the moves require skill, grace, agility and mental conditioning.

[Photos looped into Animation - Photos: Michael Price]

Equipment: Head gear, hand wraps, boxing gloves, shin guards and chest protectors.

Best Move: “Back Fist” — after striking your opponent with your left hand, you swing 360 degrees around and hit him with the back of your
right hand.

His Start: Two years ago, Capocefalo was bored with his swim and bike workout routine. A small boutique fitness club, Fit and Fight, had opened in nearby Pompano Beach. Curious, he checked it out and discovered the owner, Raisin Pour from Germany, was an amateur ranked in Muay Thai. Capocefalo was intrigued by the concept and liked Pour.

Challenging His Employees

Scott Witt and employees of Steller Group pump up the bottom line by staying in shape. [Photo: Kelly LaDuke]

Scott Witt
Senior vice president/CFO, construction services company Stellar Group


Workout: Power Challenge, an intensive 12-week fitness and wellness program encompassing strength and cardiovascular training as well as nutrition. The program includes sessions with a personal trainer, nutrition overview, weekly e-mailed fitness and nutrition tips, personalized strength, cardiovascular and nutrition programs and pre- and post-Power Challenge health screenings. Witt, 45, works out four days a week with a personal trainer and two days alone. The program has what’s called a 3-4-5 for Life Maintenance Program, a customized long-term plan that includes three days of strength training, four days of cardiovascular exercise and five days of healthy eating each week.

Result: Witt was 185 pounds and had 18% body fat when he started. By the end of the program, he weighed 167 pounds and had 7.5% body fat.

Corporate Benefit: Gabe Pearson, a Jacksonville-based fitness guru for 30 years, created the program. It’s based on the premise that healthy employees are more productive and have lower healthcare costs, translating into lower corporate healthcare costs. Witt first introduced the program to Stellar Group, his firm, this spring. Stellar has had three groups of 20 employees participate in the challenge. Stellar pays employee costs, the $2,500 Power Challenge fee plus the gym membership. “It all starts with the CEO that understands how important your health is,” says Pearson. “After that it’s really a no-brainer.”

Made in Florida

AquaVee's Pilates system

AquaVee Portable Swim System

What It Is: An easy-to-use swim-in-place system. Swimmers first strap on
an inflatable belt. Two suction cups attach to the swimming pool wall, and two lines run from the inflatable belt to the suction cups, allowing the user to swim in place. The system packs easily and can be used when traveling.

Price: AquaVee sells for $89.90 for the original system and $119.90 for a Pilates version. It’s available at aquaveeonline.com.

Inventor: Former competitive swimmer Alberto Roque, who is from Costa Rica
but lives in Miami, unveiled the system at the Miami Boat Show in February.
He sold more than 85 units just through word of mouth.