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EXCERCISE | FITNESS | GEAR

GET DRUNK

NOV/DEC 2011

OLD

SCHOOL TRAINING SECRETS p18

AND STAY SKINNY. REALLY? p8

IN THE KITCHEN

STARVING YOURSELF FAT

Feed your face without adding to your waistp10 p24

Is your diet ruining your metabolism? p15

p31

STOP COUNTING

START GROWING p26

Butt

in a cup


IT AIN’T OVER UNTIL THE FATBOY SCREAMS!

635 at Centerville 972.270.3962 | DallasHD.com


INSIDE NOV/DEC2011 7 On the Street Sherry tells us what gets her going 8 Challenge of the Month Budweiser vs Bud Select 55 15 From the Fit PhD Learn how to achieve and maintain a healthy lifestyle 16 Traditional Gym Spotlight Get a look at Texas Gym 20 Alternative Gym Spotlight 10 Reasons to swim 19 Workout Gear Toning shoes. Fad or legit ? 24 In the Kitchen Recipes and food facts 31 Trainer’s Corner Butt toning excercises

ON THE COVER 26 Father of four finds the time to stay fit in a busy world. Jose Segura manages his time to get a shape that motivate many of us enough to give our credit card info to infomercial fitness companies. This motivation is not lost on the varying numbers of members jumping in on his set rotation.

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STAFF / CONTRIBUTORS JERAMIE CRAWFORD

Jeramie is the creator of In The Gym. Husband, dad, small business man, gym rat, musician, beer lover, and former fat guy. Realizing about 10 years ago that dropping 100 pounds wasn’t about gimicks...but just doing it. His best advice for success came from other people in the gym, while the most unusable was from pro athlete and celebrity regimens. This is what led him to develop this project. InTheGymMag.com

KELLY KNIGHT

Kelly is a freelance photographer and owner of Kelly Knight Photography specializing in portraiture. With a Bachelors degree in Fine Art Photography from the University of North Texas and over a decade of experience shooting and marketing in the industry, her lens is not short of commissions. Her personal pursuit of fitness within her role as entrepreneur, wife, mom, wine and food enthusiast, and general seeker of good times made her a perfect fit to come on board with this little project. KellyKnightPhotography.com

DR. CLIFF SHEATS, PhD., CCN, DANLA, FRSH

Dr. Sheats is a nationally known Board Certified Clinical Nutritionist and a world-renowned authority on weight loss. His message is one that is straight forward, practical & will last a lifetime. He teaches principles that show you how you can Change Your Chemistry, Change Your Body, & Change Your Life! He is the author of the New York Times’ Top 10 Best Seller, Lean Bodies. He is the host of the weekly radio show, Dr. Cliff Sheats Lean Bodies, and has appeared frequently on national television including CBS Evening News, CBS This Morning, CBN, CNN, Food Network, CNN Headline News, and many others. His program has also been featured in Publisher’s Weekly, Vitality, Allure, Cosmopolitan, Parenting, and Women’s Health and Fitness. LeanBodies.com

DONNA PIKET

Donna is a Health & Wellness Specialist and a Registered Massage Therapist. She earned a degree of Bachelor of Science in Kinesiology from The University of Texas at Austin and a degree of Master’s of Public Health from the University of North Texas Health Science Center in Fort Worth. Donna enjoys food, cooking and recipe makeovers! She is always trying to find new ways to make healthy eating easy, affordable and practical for busy lifestyles. Her passion to help friends and family improve their eating and cooking habits encouraged Donna to start her own business, Healthy On The Go in 2010. Her mission was clear - to help working professionals save time, money and stress in the kitchen. HealthyOnTheGo.com

JOE AVILA

At 45 years of age, Joe tried many times in his life to get fit and gave up due to little or no results. He tried every kind of diet, workout, martial arts and supplement. Seven years ago (after arriving at a 42 inch waist size) he set out to learn from those who know and every other available source of information he could study. Joe is now a fit 170 pounds, a personal trainer versed in over thirty different fitness and weight loss protocols. He is also a former pupil of the former WEC Lightweight contender, Marcus Hicks, and utilizes all of the latest fitness techniques of the best fighers in the world to get his students and clients in shape. Facebook.com/pages/Rough-House-Gym-Boxing/132848613445856

LIZ KERSHAW & TOM APPLEGATE

Liz achieved four Varsity Letters and three Mid-American conference championships in swimming at Ohio University. She holds two masters degrees including Adult Fitness and Sports Physiology and is currently the Administrative Vice Chairman to North Texas Swimming, Inc. Tom Applegate is a six time All American swimmer from Truman State University. He has a degree in Exercise Science and is currently the swimming coach for the Rockwall Aquatic Center. RockWallAquatics.com

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FROM THE EDITOR

by Jeramie Crawford, Editor

Welcome to ITG Social networking meets real world training to make your one-stop fitness playground

T

hanks for giving our first issue a look. This has been a lot of work and, hopefully, just the beginning. I’d like to take this first column to let you in on the total vision of InTheGymmag.com (ITG). There is, and will be, much more than you’ve come to expect from a fitness magazine. I’ll start with the concept of the magazine itself. The mission is to bring a balance of professional and real world advice. By “real world,” we simply mean tips and workouts from people with real 9-5s, families, AND STAY SKINNY. REALLY? and lives that squeeze that last hour of a busy day to work on themselves. STARVING YOURSELF FAT diet ruining Tried and true results, tested in the Isyouryourmetabolism? gym and on the pavement, reguardless of what a university study has COUNTING to say about it. We actually want STOP START GROWING your stories, not just for a tiny pic and blurb in the “letters” segment, but for the actual meat of the book. Furthermore, the featured models are the same real people, not pro athletes and models paid to look great. We believe your efforts deserve the same respect of those with the endorsments. Beyond the magazine is where the magic really happens. A complete social network is available that will allow you to cross reference the network to find similar profiles to your own. Get tips, advice, and inspiration from people with similar body types, inhibitors, and EXCERCISE | FITNESS | GEAR

GET DRUNK p22

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fitness interests. Read supplement reviews and see how the reviewers’ profiles compare to you to make purchasing decisions. Post video clips of your race finish, big lift, 2nd round knockout, or whatever your accomplishment on “The Wall.” And of course you can post whatever’s on your mind at any time. For gyms, facilities, trainers, and groups, we offer the most comprehensive interactive listings you’ll find. Searchable by zip code, your listing will, of course, all contacts and descriptive inOLD have formation. Also, all members who SCHOOL TRAINING SECRETS affiliate you on their profile will show on your listing. Any accomIN THE KITCHEN plishments posted on The Wall that Feed your face without adding to your waist link to you will also appear. You can post tips and information any time on the post scrolls as well. We also have a comprehensive inButt ventory of supplements and gear in in a cup our online proshop. And to sweeten this all up, become a member during this soft-launch period and get an additional 15% off all orders until our full launch! We’re trying to bring a fresh slant to the fitness world. The magic ingredient of the formula is YOU, the real pros. I am truly honored to have you here and hope that you can help us make ITG the new playground for enthusiasts of all fitness interests. JULY/AUGUST 2011

p16

p10 p10

p29

Sincerely, Jeramie Crawford

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FEAR TAPPING OUT THE NEW MMA CLOTHING

Feartappingout.com


8 QUESTIONS

On the

Street Sherry — Dallas neighborhood

We saw Sherry getting her jog on and she was gracious enough to give us a few minutes. Hopefully we’ll catch you out sweating On The Street next time! Do you have family? Kids, etc? No What line of work are you in? IT Audit Manager Age bracket? I won’t ask exact. 30’s What are your fitness interests? Bootcamps, jogging, Bikram Yoga Are you involved in competitive athletics? No What motivates you to be out here running your butt off right now? To look and feel good, especially in clothes I like to wear. Just being able to be comfortable. How do you find the time to exercise? Do you have to schedule? I have a weekly goal of 4 sessions. Generally I do afternoons but if things are crazy I’ll get up early and get it in to hit my goal. If you had to put the key to success on a bumper sticker what would it be? (Obviously there wouldn’t be much space.) Consistency.

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CHALLENGE OF THE MONTH

Life’s Too Short for

Light Beer by Jeramie Crawford

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vs {

AT LEAST THAT’S MY MOTTO for partaking in my favorite vice. And after all, isn’t that how a vice should be. I mean, a vice is a guilty pleasure, something you admit isn’t the best choice according to logic, goals, or whatever else defines your own “perfect.” So since you’re throwing perfect out, shouldn’t it be on something worth it?


CHALLENGE OF THE MONTH

The Beer

Test it’s not obvious yet, I’m about to take issue erage regular beer is about 5% alcohol with the recent wave of light-light beers. and 140 calories. Of course, your favorite That’s not a typo. Apparently light beers brew may differ but for argument sake, are too heavy for today’s barfly. I get the we’ll go with it. The average of these new marketing strategy here. Extremely low feather-weight pours is 60 calories. What calories allow you to party the night away you may not have realized is that they are and stay skinny, right? Well, I’m not sure about 2.5% alcohol. Does that change your I’m buying it, or that most consumers real- mind at all on “Whatever”? This kind of ize what they are buying. made me look at the half glass commercial I understand that full bodied, full fla- a little differently after learning this. I’m vored beer doesn’t tickle the palate of ev- not saying you should only drink beer that eryone and that these lighter, more watered gets you obliterated. I’m just questioning if down versions can be appealing. If your drinking this stuff keeps you skinny. purchase of these products is based strictly At first this seems like a pretty simple on flavor appeal, then by all means, enjoy! argument. Even if you drink two feather However, I assume the reason most make beers to get the same amount of alcohol, this choice is the idea of a low you would consume 20 less calorie buzz. I used to be a barcalories using our argutender and sold a lot of pitching numbers. Of course, Unless you’re ers of “whatever”. Asked for by the rebuttle to that pounding these name, “Whatever”. They just would be to just drink things like a wanted to drink some beer and a regular light beer at shake weight, get their buzz on. I’m not judgabout 105 calories with it’s going to take ing, I enjoy the buzz myself. 4.5% alcohol and more a lot longer to However, I’m not a Whatever flavor. And I’m not even down an entire guy. I drink beer for the engoing to get into the exsix pack. joyment and flavor like many tra cash you’re dropping others. But let’s face it, I’m not asking for the non-alcohol varieties. There are some really great non-alcohol crafts out there too. Ask a local pub how many of those they sell though. Let me get on with my point. The av-

on that buzz, because that’s an issue for another magazine to tackle. I’m not letting this go that easy though. Besides, I’ve still got two more Newcastles to last until the end of this article.

see page

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So I couldn’t produce this theory and not test it out. So I did what any nonqualified scientist would do. I invited over some friends, grilled up some grub, drank some beer, and took some notes. We were going to just make judgement of where we felt our buzz was on a scale of 1-5 until I found out you could get a breathilizer at the drug store. This added an interesting realization. According to our findings, if you stretch out your drinking over time (two real beers an hour), your buzz sustains and even increases without raising your blood alcohol content (BAC) as significantly as you may think. The device claims to be accurate to .001 according to DOT. I’m not advising any use for this information, just saying that we found it interesting. So here’s the guidelines we set for this: two rounds of experimental drinking and healthy twist bar food ... this is a fitness mag. ROUND 1: Budweiser, turkey sliders, and sweet potato oven fries. ROUND 2: Bud Select 55, turkey brats, and new poatoes. Everyone eats dinner at the same time and has their first beer when starting dinner. Each person starts a new beer in 20 minutes and then takes a 20-minute break (have to rest 20 min for breathilizer). Finally, the blow test. Repeat next hour. After each beer, a rating is given based on your personal feeling of your buzz. We did this because your personal buzz satisfaction is really what is in question. RATINGS: 1—Still Sober 2—Kinda Tingly 3—Feeling Great 4—Call It Drunk 5—Why Am I Naked?

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CHALLENGE OF THE MONTH

JERAMIE

KELLY

JEN

Age: 35 Height: 6’3” Weight: 210lbs

Age: 36 Height: 5’4” Weight: 125lbs

Age: 37 Height: 5’7” Weight: 128lbs

ROUND 1

ROUND 1

ROUND 1

BEER 1 Buzz Factor: 1

BEER 1 Buzz Factor: 1

BEER 1 Buzz Factor: 1

BEER 2 Buzz Factor: 1 ___________ BAC: 0.00

BEER 2 Buzz Factor: 2 ___________ BAC: 0.02

BEER 2 Buzz Factor: 2 ___________ BAC: 0.01

BEER 3 Buzz Factor: 2

BEER 3 Buzz Factor: 2

BEER 3 Buzz Factor: 2

BEER 4 Buzz Factor: 2.5 ___________ BAC: 0.02

BEER 4 Buzz Factor: 2.5 ___________ BAC: 0.04

BEER 4 Buzz Factor: 2.5 ___________ BAC: 0.05

BEER 5 BEER 6 Buzz Factor: 3 Buzz Factor: 3 ___________ BAC: 0.05

BEER 5 BEER 6 Buzz Factor: 3 Buzz Factor: 3 ___________ BAC: 0.07

BEER 5 BEER 6 Buzz Factor: 3.5 Buzz Factor: 4 ___________ BAC: 0.07

ROUND 2

ROUND 2

ROUND 2

BEER 1 Buzz Factor: 1

BEER 5 Buzz Factor: 1

BEER 1 Buzz Factor: 1

BEER 3 Buzz Factor: 1

BEER 1 Buzz Factor: 1

BEER 3 Buzz Factor: 1

BEER 2 Buzz Factor: 1 ___________ BAC: 0.00

BEER 6 Buzz Factor: 1 ___________ BAC: 0.00

BEER 2 Buzz Factor: 1 ___________ BAC: 0.00

BEER 4 Buzz Factor: 1 ___________ BAC: 0.01

BEER 2 Buzz Factor: 1 ___________ BAC: 0.00

BEER 4 Buzz Factor: 1 ___________ BAC: 0.01

BEER 3 Buzz Factor: 1

BEER 7 Buzz Factor: 1

BEER 4 Buzz Factor: 1 ___________ BAC: 0.00

BEER 8 Buzz Factor: 1.5 ___________ BAC: 0.02

*The guys opted to chug a 55 every 10 minutes to try to balance the alcohol intake of Bud.

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CHALLENGE OF THE MONTH

CHRIS

ROSEANNA

BOO

Age: 37 Height: 6’1” Weight: 175lbs

Age: 29 Height: 5’3” Weight: 125lbs

Age: 38 Height: 5’11” Weight: 230lbs

ROUND 1

ROUND 1

ROUND 1

BEER 1 Buzz Factor: 1

BEER 1 Buzz Factor: 1

BEER 1 Buzz Factor: 1

BEER 2 Buzz Factor: 2 ___________ BAC: 0.02

BEER 2 Buzz Factor: 2 ___________ BAC: 0.04

BEER 2 Buzz Factor: 2 ___________ BAC: 0.00

BEER 3 Buzz Factor: 2

BEER 3 Buzz Factor: 2

BEER 3 Buzz Factor: 2

BEER 4 Buzz Factor: 2.5 ___________ BAC: 0.04

BEER 4 Buzz Factor: 3 ___________ BAC: 0.08

BEER 4 Buzz Factor: 2.5 ___________ BAC: 0.02

BEER 5 BEER 6 Buzz Factor: 3 Buzz Factor: 3 ___________ BAC: 0.06

BEER 5 BEER 6 Buzz Factor: 3.5 Buzz Factor: 4 ___________ BAC: 0.07

BEER 5 BEER 6 Buzz Factor: 3 Buzz Factor: 3 ___________ BAC: 0.05

ROUND 2

ROUND 2

ROUND 2

BEER 1 Buzz Factor: 1

BEER 5 Buzz Factor: 1

BEER 1 Buzz Factor: 1

BEER 3 Buzz Factor: 1

BEER 1 Buzz Factor: 1

BEER 5 Buzz Factor: 1

BEER 2 Buzz Factor: 1 ___________ BAC: 0.00

BEER 6 Buzz Factor: 1 ___________ BAC: 0.01

BEER 2 Buzz Factor: 1 ___________ BAC: 0.00

BEER 4 Buzz Factor: 1 ___________ BAC: 0.01

BEER 2 Buzz Factor: 1 ___________ BAC: 0.00

BEER 6 Buzz Factor: 1 ___________ BAC: 0.00

BEER 3 Buzz Factor: 1

BEER 7 Buzz Factor: 1.5

BEER 3 Buzz Factor: 1

BEER 7 Buzz Factor: 1

BEER 4 Buzz Factor: 1 ___________ BAC: 0.01

BEER 8 Buzz Factor: 1.5 ___________ BAC: 0.02

BEER 4 Buzz Factor: 1 ___________ BAC: 0.00

BEER 8 Buzz Factor: 1 ___________ BAC: 0.01

*The guys opted to chug a 55 every 10 minutes to try to balance the alcohol intake of Bud. 12 InTheGymMag.com


CHALLENGE OF THE MONTH

The Beer

Results ROUND 1 was a good night of drinking beer on the patio. Great buzzez (and more), laughs, silly antics, slurring, you know, all the reasons we tie one on. Only complaint really was fullness. We’ve all drank our share of Budweiser before, so we knew that going in.

I’m not claiming to be a scientist, but the drinking field test is something I’m quite familiar with. However, in the name of journalism, I have done a bit of research into the factors affecting one’s buzz.There are factors that don’t apply here such as sex, size, and tolerence. Those would factor in a race to porcelain idol sacrifices, but i have a few other ideas for individual progress. The most common known factor is food. Alcohol is absorbed into the bloodstream via the stomach. Food helps to slow the absorption rate. The lower the amount of alcohol in each drink, the less that passes through the burger sponge, resulting in the need of additional beers to get a buzz. After your dinner has soaked up all it can, consider time. Because of matabolism, the slower you consume, the longer the process. I realize you may have all night so that’s not the point. If you get your buzz on three beers, it would take six feather-lites to equal that amount of alcohol. However, unless you’re pounding these things like a shake weight, it’s going to take a lot longer to down an entire six pack. At that speed, it

would theoretically require additional beers and once again raise your calorie intake. Finally, there is the ever familiar breaking of the seal. Alcohol is a diuretic which causes the body to lose more water than it takes in. This is also one way the body expells alcohol. If you’re having to drink more beer to catch up to alcohol levels, you’ll be leaving your bar stool even more frequently. One would summize that more of that already low alcohol amount would be left behind, resulting in even longer durations of additional drinking and more calories. At some point in all of this, those buffalo wings are going start looking really good! The reality is that alcohol slows the system down, which is the last thing you want to do during calorie consumption if you want to stay skinny. So if your going to obsess over calories enough to deprive yourself of full enjoyment of your vice, may I suggest you just skip it all together. I personally feel that such a vice should be viewed as a reward for working your ass off and, like any reward, should be enjoyed! Enjoyed responsibly...in moderation...of course...CHEERS!

Round 2, however, was a general beating from the get go. Brats were grilled and piled high with kraut, the aroma stimulating our party senses. Then all together we popped the top on Bud’s wimpy little brother, chugged, and filled the room with a collective sigh. We are all beer drinkers, and though we anticipated the lack of amazing euphoria, were still looking forward to drinking beer and hanging out.

Once we all agreed that the dissappointing taste was reminissant of a fountain soda that just ran out of syrup, it wasn’t long until bloating was an evident follow up. This would be expected for The guys, who were downing a can every 10 minutes, but the girls were complaining of the same thing. In the name of science we plowed on. After all, we are doing something good for our fellow booze hounds. Who are we to put ourselves above science? After two hours though, we were done. It seemed pointless. We were obviously going to get nowhere close to a buzz, which proved the theory, and unfortunately had lost all desire for beer. So we called it off and switched to vodka.

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FROM THE FIT PHD

Fit for Life

Learn more about how to achieve and maintain a healthy lifestyle By Cliff Sheats

W

ARNING! I’m writing to you with a passionate warning against all diets. Up to half of the weight loss on a low calorie diet consists of muscle, water and glycogen. Did you know that when you go on a diet, you have a 95% chance of failing? Furthermore, your metabolism is negatively impacted significantly.

Keep in mind that the dieter will gain back more fat to muscle than before starting the diet! Dieting dramatically slows down your metabolism. Remember... if you have a body fat problem, you have a metabolism problem. In other words, your metabolism is not doing the job. In fact…it’s non-responsive! The bottom line is that your metabolism needs FIXING! Being over fat directly causes health deterioration and each passing year that you’re over fat increases your chances of health disasters as you age. The most important thing you can do is change your mind. Turn off the old dieting tapes running in your head. There is nothing good about dieting. Make up your mind right now that you’re never going to diet again. The only answer to long term fat loss and real wellness is… changing your chemistry by changing your metabolism. Are You Running Scared? As you’re aging are you running scared of potential health disasters associated with aging? If so, this article could not catch you at a better time. Let me make something very clear… blending eating, supplementation and exercise program properly will address most of the common health problems that you’re spending time worrying about. The first hurdle that you must get over is the fact that you’re going to be eating your way into a healthier you. So, get the “pushing back from the table” idea out of your mind! Metabolic up regulating/hormonally balanced eating: When I tell a person to eat more, eat more often… don’t diet… and they will absolutely drop fat, add lean muscle tone… and look great… they’re shocked! The key is eating the “right foods in the right combinations at the right times of day”

to boost your metabolic furnace for life. What’s more… the proper balance of quality lean proteins together with natural starchy carbohydrates and essential fats properly balances your 2 opposing major hormones… insulin and glucagon. Eating this proper balance over five meals a day (three major meals and two snacks) is so simple… but so comprehensive in regards to “real wellness.” Strong People Stay Young: It’s very important that you weight train twice a week. Make sure you’re performing “working sets.” My Definition of a “working set” is as follows: If you’re doing 15 reps for an exercise.... make sure that reps 12-15 are “difficult to perform” with good strict form. Remember to perform two and a half hours of cardio per week. You should be breathing hard... yet, you should be able to carry on a conversation with moderate difficulty.

Should we take nutritional supplements to further protect ourselves from “health disasters” as we age? Back in 1934 the Dept. of Agriculture put together “Composition Handbook Number 8”….its become the final authority of the nutrient content of our foods. Over the years, it’s been updated several times. Much research has been done with it over the years and has revealed that our foods have lost a significant amount of their nutrient content. It’s down right scary how much nutrition is gone from our foods due to our modern farming methods. With Cancer and other life threatening diseases on the rise… it’s not prudent to not protect ourselves. We must keep in mind that with vital nutrients GONE from our foods today, how can we expect to convert food into energy without supplementing with the best professional supplements available? Bottom line… stop worrying and start implementing a program everyday. You’re worth it!

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TRADITIONAL GYM SPOTLIGHT

TEXAS GYM By Jeramie Crawford “This Ain’t Your Mama’s Healthclub” is one of the popular slogans one can find on a Texas Gym t-shirt. Your mom is more than welcome in here though, as long as she doesn’t need pretty plants, hot towels, and sweet aromas of cucumber and lavender. The gym’s atmosphere is set simply with plates, dumbbells, equipment, mirrors, and rock n roll. Lifters of all ages and demos drive as far as 30 miles, past droves of other fitness options, to get their burn on. This spot is not for everyone, but those who find a liking for it OPENED: 1981 MEMBERS: 52,000+ in 30 yrs. HOURS: 6 a.m. - Midnight CATERS TO: Lifter/Bodybuilder seem to stick around. Instead of building the hottest social spot, Kim Jones has kept it traditional and focused on working out. This plan has kept him in business for 35 years boasting 155 member placements in competitions. I will admit some bias in selecting Texas Gym for the first Traditional Gym Spotlight. This is the place that finally helped me put glutony in the past and stay on the healthier side of life. This is my chance to pay back a bit. Perhaps the greatest piece of this success plan, my own and the gym’s, is Kim himself and his willingness to share his knowledge with his members. He spends every day behind the counter greeting, encouraging, and sharing the latest supplement info and samples. After years in the business and as a former bodybuilder himself, he’s seen it all come and go: diets, equipment, gimmicks, fads, and promises. Everyone is allowed to work out the way that’s best for them without judgement. However, if you solicit Kim’s advice, he definately keeps it old school... and proudly so.

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TRADITIONAL GYM SPOTLIGHT

➲ QUICK TIP Always work your bigger muscle groups before working smaller muscle.

For example, work through your entire chest workout before hitting triceps. You need those smaller muscles fresh to exhaust the larger groups. You also prime your tris for their pounding through the chest movements.

Beige foods make you fat. Kim is a long time low carb guy, even before Dr. Atkins made it chic.

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30

percent Research claims that shoes generate 30% more muscle activity in the lower body.

WORKOUT GEAR

BATTLE of the

SHOE BUN BURNER

New Balance 850 Women’s Toning Shoe Finish Line $59

TAIL TONER

Skechers XF Accelerator Shape-ups GNC $80

BUTT BUILDER

Reebok Women’s EasyTone ReeInspire Toning Shoe Dick’s Sporting Goods $79

Toning shoes. There are countless shoes now circulating in the fitness market and each claims to be the best, offering faster toning, improved weight loss and a healthier way of walking. Love them or hate them, toning shoes have become a part of the fight against the flab to gain an extra advantage to win the war. But do toning shoes really work? Many women have made the switch to toning shoes and claim they have been a huge help, speeding up toning to sculpt a leaner and more attractive body. However, a recent report has questioned how effective some toning shoes are at getting the lower body in shape, and whether the improved tone and weight loss is simply due to increased exercise levels.

NOV/DEC2011

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ALTERNATIVE GYM SPOTLIGHT

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10 reasons

to swim By Tom Applegate / Liz Kershaw

If you are looking to start a workout routine, supplement your current routine, or break out of a rut, swimming has numerous benefits. Swimming is a lifelong sport that can be enjoyed by the very young and very wise. Pool workouts can be adapted to the most novice of swimmers or to the most adept wanting to be pushed and challenged. Which category are you? How can swimming benefit your workout the most? Let’s take a look at a number of excellent reasons to swim.

➼

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Total Body Workout – Swimming will use muscles from every major muscle group as well as the supportive muscles for each joint. Swimming requires endurance and strength to work together simultaneously.

Anyone Can Have Success – Swimmers of all abilities, physical conditions, and ages can tailor a pool workout to meet their desired objectives. Even if you have never been taught the technical mechanics of swimming, it’s all about what works for your body and range of motion. Grasping that feeling of success will keep you coming back to the pool for more success and fun.

Gross Motor and Fine Motor Movement — Linked closely with total body workout, the gross and fine motor movements are applied with every stroke or kick. This will benefit someone who needs to refine either gross/fine motor skills while using the strength of the other.

Muscle Tone — Because of the aerobic nature of swimming, your body will lean out and you will develop greater muscle tone. [Swim] Sprinting will allow you strength and power while not adding bulk.

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Increase Your Cardiovascular Health – Cardiovascular strength and endurance will improve as you swim because of the large amount of muscle groups you’re using. A swimming workout can be designed to be aerobic, threshold, or anaerobic in nature. This will create the ideal environment for cardiovascular health.


Non-Weight Bearing – Swimming will give your joints a break from the pounding of land activities. The movements of swimming are smooth and fluid allowing for great range of motion in a joint friendly environment.

Non-Discriminating – Swimming is a great alternative for people with all ranges of coordination. There is a challenging skill for everyone. Beginning with a basic kick through the most difficult drills and stroke combinations.

Stress Release – Swimming has the best of two worlds. It allows you quality time to be alone while still enjoying a workout with your friends. While your head is under water, you can enjoy the quiet solitude of being alone. When you get to the wall, your friends are there to support you and have fun.

Pool Toys – Swimming is more than moving up and down the pool. You can change the pace/focus of a workout by changing what equipment you use.

➲ SWIMMING IS FUN! NOV/DEC2011

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IN THE KITCHEN

Snack Attack Baked talapia and rice. — Michael Kemp Muscle Milk banana flavor, 25g of protein per bottle! These are excellent after workouts and for small meal replacements. — Michael Kemp Whole wheat graham crackers (broken in half) with fat free or sugar free cool whip. Spread the cool whip on the squares about 1/4 inch thick and put in freezer for a low calorie/low fat “ice cream sandwich”. — Shanda Jaure 2 Scoops of Whey. 1 scoop low fat peanut butter (crunchy). 1 bananna. Add some water/milk and ice. Blend. Breakfast of Champions! — David Kemp

PREMIUM CAESAR SALAD WITH GRILLED CHICKEN Serving Size: 296g, Calories: 190, Calories from Fat: 50, Total Fat: 5g, Protein: 27g, Carbs: 10g * 2 fl. ounces of Creamy Caesar Dressing adds an additional 190 calories

FOOD FACTS

Looking for a quick lunch that won’t undo your workout? See how these two salads measure up.

Fav snack has to be raw bell peppers dipped in hummus. — Larissa Wicker Glover Rice cakes and ALMOND BUTTER (healthier than peanut). I use the one flavored with dark chocolate. The natural sweetness of the almond makes it taste just like regular chocolate to me. — Joe Avila

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FIESTA TACO SALAD Serving Size: 463g, Calories: 730, Calories from Fat: 310, Total Fat: 35g, Protein: 34g, Carbs: 70g


IN THE KITCHEN

41

g

amount of protein in one serving of cod

Cod with Crispy Onions & Green Beans This one pan meal works well for any white fish and fresh — not canned — green beans. If your favorite part of a green bean casserole is the crispy onion topping, then you will love the crispy onions and green beans in this dish! — Donna Piket INGREDIENTS 1 tbsp olive oil 2-3 tsp minced garlic 2 (4-6oz.) cod filets 2 cups fresh green beans, trimmed Ground black pepper 1/2 small white onion, sliced

DIRECTIONS Preheat oven to 400 degrees. Line a baking sheet with foil. Cut onion into thin slices and trim the ends off of 2 cups of green beans.

1/4 cup Panko bread crumbs 2 tablespoons shredded Parmesan cheese

Mix bread crumbs and cheese in the same small bowl. Spoon bread crumbs evenly over green beans, onions and any leftover on the fish. Bake 12-15 minutes on your top oven rack until the bread crumbs are lightly browned.

Mix oil and minced garlic in a small bowl. Arrange the fish in the middle of the prepared baking sheet. Place the green beans and onions around the fish. Season the fish, green beans and onions with pepper. Drizzle garlic oil over the fish, green beans and onions.

Substitute fresh or frozen halibut, haddock or any white fish for cod. Put onions in the freezer for 15 minutes and enjoy tear-free slicing. Panko is made of whole wheat bread crumbs and usually stocked in the Asian food section of your grocery store. Substitute grated for shredded Parmesan cheese.

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ON THE COVER

Feelin’

{ IT

WHAT NUMBER?

Just push it until it works

by Jeramie Crawford | photography by Kelly Knight

➲ LOGGING IN OVER 37 HOURS A WEEK on the

weights and 24 miles on the pavement, extreme work, meticulous planning, and unforgiving dedication has rewarded Jose Segura with a physique to be envied. NOV/DEC2011

27


ON THE COVER

SOUND OVERWHELMING AND UNACHIEVABLE? Jose wouldn’t argue with you. Actually, Jose couldn’t fit that schedule in if he wanted to. However, he does find enough time to get a shape that mere aspirations of are motivation enough to give our credit card info to infomercial fitness companies. This motivation is not lost on the varying numbers of members jumping in on his set rotation. An occurence that he seems to genuinely welcome. The 27-year-old took some time to tell me how he gets it done. You mentioned during the photo shoot your kids wanted to see the pics. How many kiddos you have? Four. 3 girls, 1 boy. Whoo! Guessing that means a full time job then? Definately. I’m a grocery manager. Started at the store part time in high school and just stayed there. It’s a good gig. 28 InTheGymMag.com

Scheduling this was a bit tricky. Your hours aren’t a steady 9-5. Does that make it hard to find time for workouts? I do 48 hours, but the schedule rotates around. I work out in the morning before I go in. Some days I have more time than others. You just got to get creative when you get in there sometimes. Were you a big athlete in high school? Was it something you were raised with? Dad

played soccer way back in the day, but he was all about work when I grew up. I did get into soccer, track, and baseball in high school, but after graduation it all stopped. Work, t.v., kids, that was about it. Four years ago a friend brought me in and after a few months I was hooked. He quit and I kept going. Now I’ve gotten two of my brothers in here.

What was your stature when you got into fitness? Skinny. So skinny. No muscle at all. So you’ve got matabolism working for you? That’ll make growing muscle harder, but, you’ve beat that. What do you credit that to most? Work. Hard. For the first year I went as heavy as I could. It kept me motivated and helped me grow. Then I just made sure it burned. So you don’t track everything and keep notes and so on? None of that. I just make sure I feel it. I always push hard and make it intense. Some days I know i’m not lifting as much as last week. I make sure I’m pushing enough to make myself really feel it. I’ve been working out like that for a long time and it really just seems to work well for me. I do get 4 sets on each exercise and try to do 5-6


ON THE COVER

(Above left) Jose gets his standing dumbbell press done.

➲ THE WORKOUT

(Above right) Cable cross-ups. (Bottom right) Standing alternating dumbbell front raises.

Before we bid him farewell, we got Jose to share that shoulder routine he likes so much. Jose does four sets on each exercise. Adjust weight and reps to make sure you feel it intensely, all performed standing.

exercises a day. I may do 10, 15 reps, whatever feels like I’m really pushing that day.

Dumbbell Shoulder Press Cable Cross-up (cross at top and pull apart)

Everybody has a favorite body part. What’s yours? Shoulders. I love working my shoulders.That’s also what I get the most compliments on so I gotta say that.

Dumbbell Front Raise (alternate)

We’ll get to your shoulder workout, but what’s your best tip for them? A guy told me once to stand up when I do all my shoulder work. I tried it and loved it. I don’t really know why it works, but I still do it. Every exercise.

Dumbbell Bent-over Flys times just grab an apple or a whole meal. Just depends on what I feel like I need.

Alright, I think we got ya in the gym, what about outside? Are you a diet guy? I eat good, but I don’t follow any special programs. I eat pretty clean though. Lots of lean meats, fruits, vegetables, all that good stuff. When I’m hungry I eat. Some-

What about supplements and cardio? Sometimes. I’ve tried stuff. I pretty much just eat and work really hard. Sometimes I’ll jog a little bit once or twice a week. Really just to keep me breathing good.

Plate Front Raise Smith Machine Military Press (front and back)

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Policies Photo Session Fee is due on the day of the session. Images are viewable online within 2 weeks of session. Full payment is due upon ordering. All ordered images remain on file for 6 months. Images not ordered within 30 days are purged. Please allow 3-4 weeks for delivery of prints, from time of ordering. Order cancellations are not permitted once images are sent to production. Due to the custom nature of the work, no refunds or exchanges are permitted. All images and designs are protected by federal copyright. Violations will be pursued to the highest degree.

214-803-0666 kel@kellyknightphotography.com P.O. Box 721373 • Dallas, Texas 75372

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kellyknight


They look so innocent, don’t they…?

JOE AVILA IS AN INDEPENDENT on-site personal trainer and boxing coach. He trains clients on-site at their home or gym, and teaches boxing at the Iron Dragon Martial Arts Academy in Mesquite, TX.

BUTT TONER

Don’t underestimate the power of a little paper cup by Joe Avila | photography by Kelly Knight

NOV/DEC2011

➥ 31


TRAINER'S CORNER

1. Place the cups on the floor in a line like shown and stand over them in a squatting stance that is comfortable enough for you to be able to squat PROPERLY.

➲ QUICK TIP

Half squats and bending over too much is not only non productive, it can hurt you, so please squat properly as we are showing in the pictures. If you have to use something to hold onto such as a chair, wall, door handle or anything that will allow you to squat at least halfway down without falling over, then do it. Your strength will build much quicker even if you can still do only a few at a time and pretty soon you will see that you don’t need aid any more.

32 InTheGymMag.com

T

hey say “still waters run deep”, and nothing could be truer than this exercise right here. This is something I utilize in my boxers’ regular conditioning programs to build strength, power and stamina and also with personal training clients to tone and work the legs, butt, and cardiovascular system. The beautiful thing about this exercise is that it can be done anywhere, anytime, and with anything. You can vary the intensity accordingly, and allow yourself to get to the finish line on your own time, and still get great results. This exercise is simple yet very, very effective when done right. We call it “cups”, and all you need is

ten little paper cups to do it. But honestly, you can call it anything you like and use anything else so long as you have ten of something you can easily pick up from the floor and hold in one hand. Please don’t say, “Girl, I can’t do that exercise until I buy some paper cups”. You can use anything from checkers, poker chips, dominos or anything else you have available. The point is to follow the steps and do the exercise with good form, otherwise it won’t give effective results no matter how tired you get or how much you sweat. Remember, getting tired and sweating is not an indication of correct exercise. It’s just a sign that you are over exerting yourself. If you’re going to exert yourself, you may as well do it right.


TRAINER'S CORNER

Keep the knees above the toes; do not let them go forward.

LET’S GET STARTED.

2. Begin by squatting down and picking up one cup. That is one squat. As shown in the picture, make sure you squat back like you are going to be sitting on something and do not let your knees go in front of your feet. DO NOT BEND OVER any more than is natural in a squat, but keep your chest out and shoulders back as shown in the picture.

Sit back in the squat and keep your shoulders straight and chest out.

3. Put that cup back down and stand back up. That is two overall squats.

5. Put those two cups down one at a time, so you have to squat TWO more times for a total of six squats.

4. Now you will pick up two cups and stack them in one hand, but you have to squat down for EACH ONE. That is FOUR total squats.

6. Now pick up THREE cups one at a time, squatting down for each one. You have now done a total of NINE squats and only picked up three cups. 7. Repeat process until you’ve picked up all ten cups.

That’s it. That’s the simplicity of this exercise, but the effectiveness is in the intensity because you have to pick up all ten cups in this manner. Start out by doing one or two sets per day, three times per week. You don’t even have to do them back-to-back. Just split them up throughout the day. Don’t do them every day either. Remember that more doesn’t equal better until you are at the point where it can, especially in exercise. Give your body the time (and proper food) to recover and you will see better results. Work your way up to doing them three times per day or as part of your own regular fitness program. There is a simple beauty about this exercise because you can adjust the level of intensity by doing only as much as you can and build up as you go. Please forget the “no pain, no gain” nonsense and just do the best you can when you start out. If you can’t pick up all ten cups the first time, that’s more than fine. Write down or remember how many you can do and then make it a goal to pick up one extra cup per week until you finish all of them. If you can do all of them without much of a challenge (I doubt it, lol) then simply do another set or go back in reverse. You can vary the intensity of this exercise to fit your needs.

NOV/DEC2011

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REAL PEOPLE. REAL LIVES. REAL RESULTS

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