BONUS: O FUN C A R D I TO
CHALLENG YO U
JODI TIAHRT LIFESTYLE LEADER
10 KEYS TO
Clean Eating Recipes!
MATTER IMPROVE YOUR
Issue 10: Nov/Dec 2011 HEALTH - FITNESS - WELLNESS Magazine Magazine
FITNESS ON THE ROAD
FIT AND FABULOUS AS A MOM
Photo by: BillyBow Photography
Photo by: Noel Dagan
NUTRITION 6. 10.
BLUEPRINTS FOR CLEAN, SMART & STRONG WAYS TO LIVE LONGER... NATURALLY HOW TO MAKE CLEAN EATING WORK WHILE YOU ARE AT WORK
EXERCISE 8. 17.
THE FINAL COUNTDOWN Lifestyle Leader pg
THE LAWS OF BALANCING
VISUALIZE TO MATERIALIZE BODYIMAGE: HAVE YOU TRAINED YOUR MIND
to.com Photo by: James Cooper, Staticpho
MIND OVER MATTER
Photo by: Eva Simon
26 Photo b y:
Cover Model Story
FIT MOM TALK
LEHA LONG'S RECIPES
DECEMBER 2011 COVER Model:
Wardrobe By: Laura Mak
fitnessX.com twitter.com/fitnessX youtube.com/fitnessXtv Tanning: KONA Tanning Company facebook.com/fitnessXmag Hair/Makeup:
... s y a Cardio Who S
has to be done on the
CATHERINE HOLLAND What comes to mind when you hear the word, “cardio”? Or what do you envision having to do when someone tells you that “cardio” must be included into your workouts if
you want to reduce body fat? Running outside or on the treadmill, the elliptical, and stair master machines are all common responses. They are also usually followed up by, “I hate cardio!” But who says cardio always has to be in the form of distance running or performed on a machine? Sure a piece of cardio equipment can have its place in a workout program, but if you think outside the box and use some of the great functional equipment readily available in most gyms or for a reasonable purchasing price, you can get your cardio done in a manner that is challenging without being boring. It will reap even greater conditioning results due to the multiple muscle groups involved all at once.
The first piece of non-traditional equipment we’ll look at is, The Prowler. This is great for general conditioning and one of the best ways to develop strength and endurance in your legs, glutes and hips. There are upper and lower handles on the sled, with an added feature that allows for weight plates to be added for increased resistance. Try throwing it into a leg training day, sprint day or as a conditioning finisher to any workout. Get ready for your glutes, hams and quads to light up! Example Workout: Push the Upper Handles 25 yards then switch to the lower handles for 25 yards as fast you can. Rest 60 seconds, repeat 10 times. Add weight for increased intensity. If you don’t have access to a Prowler, put a weighted plate on a towel and push it the length of an aerobics room down and back, rest and repeat. Other fun and challenging cardio workouts can be done using sandbags. The standard sandbag is typically used to keep high water away from homes, but it is also an effective fitness device. You can do virtually all of the same lower body work with a sandbag that you would with a barbell, the difference being the unstable environment created from the sand shifting within the bag, thus forcing the body to recruit more muscles from the hips all the way up to the arms. Clean, Clean and Press, Half Moon Snatches, Squats or Walking Lunges are all great for the lower body; and if you are a beginner or new to great core lifts such as snatches, sandbags are a great piece of equipment to start practicing those lifts and developing core strength. They are also one of best pieces of equipment to incorporate for true functional training that prepares the body for everyday life activities such as picking up heavy objects off the ground (i.e. furni- Example Sandbag Conditioning Circuit ture, grocery bags…children) in all three planes of motion. • 10 Sandbag cleans • 10 sandbag half moon • 10 squat thrusts
• Repeat 10 times
Lastly, Suspension Training (TRX, Rings, etc) has fast become a popular fitness tool because of its versatility and ability to be done virtually anywhere! Try this form of bodyweight training for a challenging workout engaging all of your core muscles due to the instability created from its suspension.
Example TRX cardio workout: • TRX row to jump squat 20 sec. work 10 sec. rest • TRX 1 leg squat w/skip 20 sec. work 10 sec. rest • Repeat 10 times So if traditional “cardio” isn’t your thing yet you still want to reap the cardiovascular and fat loss benefits it provides, try utilizing the prowler, sand bag, or TRX for a functional pieces of equipment that will provide an extra challenge leaving you breathless, having fun, building core strength and burning more calories in less time!
ABOUT THE WRITER: Catherine Holland is a Personal Trainer, IFBB Figure Professional and a fitness model residing in Florida. She received her Master of Science degree in Exercise and Sport Science from Oregon State University and went on to instruct courses in the department of Nutrition and Exercise Sciences for 4 years at OSU, while also teaching group fitness classes. Catherine is NSCA certified and now runs her own in-person and online personal training businesses. For more information, please visit www. catherinefitness.com Photo Credit: Walt Ostarly.
DECEMBER 2011 • FitnessX Magazine
Inspiring YOU to Live Well…Naturally! Hi Readers,
NOVEMBER 2011 Chief Executive Officer:
I receive hundreds of e-mails from women all over the world who want to be on the cover of FitnessX Magazine. Their question “Could I be on the cover?” used to always bother me. I would ask my copublisher, Kat Painter, why they desired to be on the cover of FitnessX Magazine. Most fitness models spend their entire career trying to get on the cover, but they don’t give much thought about being in the pages of a fitness magazine. I tell you women--- the power is not on the cover, but inside the magazine! I've read enough articles and meet enough celebrity fitness models to know that this is the truth. It's funny what publisher, Robert Kennedy, wrote about in the October 2011 issue of Oxygen Magazine in his Publisher’s letter. I got a big laugh while I was reading it, because I was thinking about the same thing that he wrote about. As I mentioned before, it used to bother me when women would confront me face-to-face and ask for the cover of FitnessX Magazine. I would ask the model a series of questions: “What relative things have you done in the last year? What competitions have you been in? What magazines have you written for? What athlete endorsements do you have? AND---Why is it important for you to be on the FitnessX Magazine cover? Here are two true stories about some women who asked me for the cover of FitnessX Magazine: I was doing a photo shoot for the cover of the September 2011 issue and this woman confronted me and said “Who are you?” I said to her, “I'm BillyBow, Publisher of FitnessX Magazine.” She proceeded to ask me for the cover. I told her that we were all booked up for the rest of the year. She was furious and stomped away. So, while I was shooting all the other ladies that day, I occasionally got a dirty look from her. One day, our FitnessX Magazine staff writer, Natalie Jill, asked me for the cover of FitnessX Magazine, and I said to her, “I will consider your request.” That was around May 2011 and she continued to submit her wonderfully written articles monthly. Natalie Jill's persistence and outstanding stats led to her November 2011 cover. So, who qualifies for the cover? Good question. FitnessX Magazine promotes from within the company. If you continually WRITE for the magazine, you will continually SHOW UP INSIDE the pages. Your fans and readers will remember your articles more than any cover. One day, I may ask you to be on the cover of FitnessX Magazine. My mother always taught me to be persistent and ask. “Nothing ventured, nothing gained” she would say to me. That was the greatest advice I’ve ever had. That particular quote always got me what I wanted in the corporate world and helped me to go after my dreams. Ladies, never give up on your dreams to be on the cover of a magazine, but dream even bigger and be a writer/model inside the pages of FitnessX Magazine because that's where the real impact is! Obi Obadike, who is one of the top fitness models in the industry, wrote two articles which are required reading at FitnessX Magazine. Those articles are “The Quantification of a Fitness Model” and “Paying your Dues” from www.obiobadike.com. I highly recommend that you read these great informative articles. http://www.fitnessx.com/quantifcation-of-a-top-fitness-model/ and http://www.fitnessx.com/ payingdues. Another example of persistence is with our staff writer/model, Leha Long, who has been with FitnessX since February 2011. We went to the Arnold Classic together this past March. We took a picture with top fitness model, Greg Plitt. After that encounter Leha’s dream was to be on the cover with Greg Plitt (and asked me if I could get Greg to stand with her on one of the covers of FitnessX Magazine). So, I said to her, I will try to make your dream come true. Six months later, we attended the Mr. Olympia Expo 2011 in September. I asked Greg if he would be on the cover with Leha Long for our January 2012 issue. To my surprise, Greg said ‘yes’ to Leha and I at the Bodybuilding.com booth. Ladies, FitnessX Magazine does its best to make the dreams come true for the models who are IN the PAGES of the magazine! Just remember, if you write for FitnessX Magazine, you could someday be on the cover of our magazine. So show up, build your stats, do your marketing, build your popularity so you can someday be on the cover of FitnessX Magazine. Inspiring You to Live Well Naturally, BillyBow, CEO/Owner/Publisher of FitnessX Magazine
HEALTH - FITNESS - WELLNESS Magazine Magazine
FitnessX Submissions: For all Article Submissions, email at publisher@fitnessX.com. For rules & guidelines on articles, go to fitnessX.com website and click on Guidelines for Submissions tab. For Model & Photographer Submissions, go to the bottom of www.fitnessX.com website for more information.
4. FitnessX Magazine • DECEMBER 2011
Kat Painter and BillyBow Editor-In-Chief:
Assistant Editors & Copy Editors:
Joe Mikoli, Susanne Ware, BillyBow Pregnancy Fitness Specialist:
Laura Mak Quist
Senior Staff Photographer:
Natalie Lynn Lichtenbert, G. Gregory Geiger, Noel Daganta
Senior Designer/ Creative Director:
Contributing Photographers: BillyBow Photography, Noel Daganta, James Patrick, Nicholson Studios, John Dorton, Static Photo, Dan Ray, Angela Elliott, Walt Ostarly, Sergio's Photography, Shannon Williams, Chaz Photographics, LHGFX Photography, Sami Vaskola, Liana Saadi, Michael Woodall, I'mirage Photography, Kris Josef, Mike Byerly, Les Byerley, Eva Simon, RJS Photography, Trevor Howell, Juan David Carrizosa, Mark Mozzier of Imagezz, GW Burns, Natalie Minh, Wayne Forrest Photography, Berkeley D. Ellis III and Gordan Dumka
Staff Writers: Kat Painter, Leha Long, Laura Mak Quist, Mark Ozog, Sherry Goggin, Patty Wilson, Natalie Jill, Ingrid Romero, Val Andrea-Way and Summer Taylor
Contributing Writers: Natalia Muntean, Catherine Holland, Brittany Walker, Caithleen Heffernan, Danielle Laws, Dennis Mason, Sara Marie, Monique Kabel, Noemie Tremblay, Mary Simmons, Jaime Perry, Brittany Davila and Heather L. Ellis Models: Marcela Tribin, Mercedes Perez, Noora Kuusivuori and Jodi Tiahrt
Make up & Hair: Lucky Sin
ADVERTISING: 818.600.2348 advertise@fitnessX.com
FitnessX Magazine (Health – Fitness – Wellness) strives to inspire people by making a difference in empowering and encouraging you to live a healthier lifestyle. We take pride in sharing heart-warming stories on health, fitness and wellness. Our readers vary in age, body composition, ethnic background, economic status, and professional background, but have the common goal of improving themselves through health, fitness, and wellness. FitnessX Magazine readers are health-conscious, discovering or already adopting healthy lifestyle practices, and interested in bettering themselves.
Please note: FitnessX Magazine is not liable for any injury due to the suggestions and advice given in this issue. All readers must consult their physician prior to starting a new exercise and nutrition program.
Publishers: Kat Painter and BillyBow
MATERIALIZE DENNIS MASON Marcela TRIBIN JUAN DAVID CARRIZOSA WRITTEN BY: MODEL:
“A journey of a thousand miles begins with a single step.” So too, that one first step begins with a single thought. That is the essence of the power of mind over matter. There is not a single thing that we can do that does not begin with a thought. Ancient civilizations knew this, but it seems as though much of that thought has been forgotten over the centuries. The now famous phrase “May the Force Be with You” insinuates that there is a power that we can use to our benefit, to make things happen. The truth is…there really is such a power that we can use. It has been called by many names; The Power of Mind over Matter, The Power of Positive Thinking and more recently in ‘new thought’…The Power of Attraction. It is a way of looking at a concept that has been around since creation itself. In truth, it really doesn’t matter what you call it. In its simplest form it simply means that all things are connected to and attracted to one another. For example, the planets in our solar system stay in orbit by being attracted to the Sun. Since the planets have momentum, they don’t plunge into the Sun, but are never-the-less, attracted to it. So, even if all that is so, what does it have to do with your fitness plan? Simply put… everything! Let’s assume you want to lose some of that body fat you’ve collected over the last few years. As long as you focus on how much you ‘weigh’ and how many ‘pounds’ you want to lose, you probably won’t make a go of body fat loss. You may see a drop in ‘pounds on the bathroom scale’, but in most cases it will be more muscle loss, not the actual body fat. If, on the other hand, you focus on eating more conscientiously and burning extra calories through an exercise program, you will more than likely succeed with losing the actual body fat you were after, to begin with. Where you place your focus (energy) will determine what you actualize in reality. In short, you bring about what you think about. This concept is not just ‘wishing’ for something, but rather deciding what it is that you actually want, then putting your focused energy and attention into making it so. Let’s say you decide that you want to get a bigger chest or fuller shoulders. That’s good for a start. Now, the next thing you must
do is to hold that image in your mind. In bodybuilding, body sculpting and body shaping we call that concept ‘visualization’. From this point on, you apply the mechanics needed to turn your vision into reality. That could be meal planning adjustments, getting into that swimming pool and start using it daily, or switching to a more rigorous muscular development program. It all begins with YOU. You must be the one to do whatever is needed to accomplish your goals. Start by doing some simple meditation on a daily basis. Focus on the changes you want to make with your physique. Visualize how you want to see yourself. Gently push aside any negative thought that pops into your mind which is counter productive to your goals. Begin your exercises in your mind before you perform them with your body. If you travel to a gym or exercise class, visualize what you will be doing and see yourself having made the changes you desire. ABOUT THE WRITER: Dennis Mason is a certified personal trainer and coach with over 30 years experience, an NPC bodybuilding competitor, charity cyclist, health and fitness motivational speaker, author and talk radio show host. Contact him for information regarding his services. Set a personal goal for yourself: Live Healthier, Live Longer: Get Fit For Your Life. Fitness is more than just a workout. It's a LIFESTYLE committed to staying active; eating healthy; reducing stress and having fun. Each week you will be taken on a journey with Dennis and his guests to explore new ideas; ask questions; separate myth from fact and share information. That's FITNESS & MORE with Dennis Mason, every Saturday at 10:00 a.m. Pacific Time, only on Global Voice Broadcasting; www.gvbradio.com. On the Web at: www.DennisMasonFitness.com & www.FitnessAndMoreRadio.com Email addresses: firstname.lastname@example.org & dennis@FitnessAndMoreRadio.com On Facebook and Twitter as /fitnessradio Telephone: 760 219-5877 Private personal fitness training, Fit-lifestyle coaching, AquaPilates water fitness and nutritional guidance.
DECEMBER 2011 • FitnessX Magazine
CLEAN, SMART & STRONG WAYS to LIVE LONGER...NATURALLY WRITTEN BY:
PHOTOS BY: SHANNON WILLIAMS shannonwilliamsphotography.com
Brain and Muscle Foods Made Simple + My grocery must haves!
When talking about these brain-boosting and muscle-building foods below, keep in mind that this is a great cheat sheet for a clean eating lifestyle. All of these food choices would be a great list for you to stay on track during your trans-formations! These foods will help promote brain focus, muscle growth, fat loss, and decreasing future health risks!
Can’t remember the last time you’ve had them? Consider eating them more often! Berries are great sources of antioxidants that prevent oxidation. Oxidation is what causes brain cell damage and memory loss. Berries are also a great source to reduce the chances for Alzheimer’s & dementia, so don’t forget to eat them! How much? ½-1 Cup a day to keep memory loss away! My favorite is tossing them on top of fat free cottage cheese, yogurt, & in my oatmeal!
Great source rich in omega-3 fatty acids that are ESSENTIAL for brain function! Salmon is one of the best sources for omega-3 fatty acids. Omega-3 fatty acids are healthy polyunsaturated fat that contain many health benefits. There are two major kinds of omega-3 fatty acids. One kind of omega-3’s can be found in foods like kale, spinach, brussel sprouts, soybeans, canola, flaxseed, and walnuts. The other kind of Omega-3 fatty acids can be found in fish such as salmon, halibut, sardines, and albacore. How much? Salmon: 4 oz serving at least 2-3 times per week. You should aim for at least 1 serving a day and can be from many sources above, a tablespoon of canola or soybean oil, ground flaxseed, or a handful of walnuts even.
Pomegranate has a lot of antioxidant benefits, which protect the from brain cell damage! So eat it up or drink it down! How much? Approximately 2 oz a day, add it into a drink or shake of yours!
It is true about an apple a day will keep a lot away! Apples may help reduce the chance of many diseases and health concerns including Parkinson’s, Alzheimer’s, chance of cancer, and neurodegenerative disease. Essentially apples contain chemicals and nutrients that protect body from disease and helps promote healthy brain function!
Memory Retention! Yes you heard me, now remember this! Eggs help us retain what we learn! Choline, which is found in the yolk of egg, is actually what gives us this benefit and can be very significant early on in life (adolescents). Yes, yolks are high in cholesterol, but it does have its benefits as well! Try: Adding a yolk to your egg whites daily to help with retaining your memory!
FitnessX Magazine • DECEMBER 2011
Great health benefits just like blueberries! Avocados help promote brain function by increasing blood flow throughout the body. They are also a healthy fat, falling into the monounsaturated fat category. Keep in mind that healthy blood flow helps many factors such as reducing blood pressure and increasing blood flow to our brain and heart! Try a few slices on your eggs, in a breakfast wrap, or even on a turkey burger! How much? ¼ of an avocado a day
Just like avocados whole grains are great sources to increase blood flow! Whole grains such as oatmeal & whole-grain breads are great for brain function and focus! How much? ½-1 cup oatmeal, ½ cup whole grain cereal, 2 slices of whole grain bread, and 1 cup of rice a day.
Vitamin E is great for helping decrease mental loss while aging. Sources such as nuts and seeds are perfect and are high in vitamin E. How much? An ounce a day of walnuts, almonds, sunflower seeds, flax seed, or peanut/ almond butter will do the trick!
Beans stabilize blood sugar levels also known as glucose. Our brain is dependent on glucose for fuel in which we have to feed our body with. How much? ½ cup of Black beans or lentils are a great source for energy to our brain!
I keep 20 Foods ALL TIMES
Fresh and brewed tea cannot only alter our moods but it boosts brainpower by increasing focus and memory! Stay away from bottled teas, as they do not provide the same benefits. Tea is also another great antioxidant that promotes healthy blood flow to our brain and heart! DRINK IT DAILY: 2-3 cups of freshly brewed hot or cold tea a day will get your moods in check and keep you focused!
You heard me! Cocoa that is high in flavonals helps improve blood vessel function, which boosts blood flow to our brain! Cocoa is also an antioxidant and will increase blood flow, and decrease your chances with blood clots. Cocoa is also a natural caffeine that will help keep you focused, and will even increase the production of endorphins that will boost your mood too! How much? ¼-½ oz a day and reduce blood pressure, increase moods and help keep you focused! Reach for cocoa powder or dark chocolate. Eat this in moderation ;) ABOUT THE WRITER: Brittany Walker is a a fit mom that manages her time with her daughter Amelia, modeling, travel, and a career. Aside from being a mom, She is also an eCommerce, Marketing, and Business Development Strategist while she pursues her love in the Fitness and Health Industry. Her primary goals are to expand in the industry of health and fitness while being an inspiration to her daughter and many people along the way! Please visit my website www.brittanywalkers.com. Photo Credit: Shannon Williams.
on hand at
Transform your lifestyle to increase your brainpower/memory, muscle growth, fat loss, and possibly even your life span!
• • • • • • • • • • • • • • • • •
Oatmeal/Oats Quinoa Almonds Blueberries Fat Free Cottage Cheese Chicken- ground/breast Lean/Extra Lean Ground Turkey Salmon/Tilapia Leafy greens: Broccoli, Spinach, Asparagus, Kale Ezekiel Bread- low sodium Eggs/Egg Whites Flax Light Soymilk Soft Tofu Avocado Cocoa Powder Yogurt- low fat, low sugar, low carb, and high protein is my preference. • Sweet potatoes • Brown rice • Hot peppers are a must on this girls list! They are packed with vitamin C, and can even promote weight loss by speeding up your metabolic rate.
DECEMBER 2011 • FitnessX Magazine
ongratulations!! You are nearing the
the home stretch of your pregnancy. I know I am excited for the birth of our son. The pregnancy has gone both slow and fast, and fully out of my control. The only thing I can control is what I am eating for baby and I, as well as the exercises we can do. This trimester the focus is flexibility, PHOTOS by BILLYBOW PHOTOGRAPHY joint mobility and labor preparations. Since the beginning of the second trimester, it is recommended that you should avoid lifting (heavy) weights while standing still. At this stage of your pregnancy you have an increase in blood volume, and blood can pool in your legs, leaving you feeling lightheaded and dizzy. Instead, sit down to lift weights using a bench, chair or even a steady fitness ball. A few precautions to take at this time are to avoid lying on a flat bench to exercise. This can place extra pressure on the back and where the baby is sitting inside of you and even causing a restriction of blood flow for you. I even found lying flat was difficult to breathe. Also, when using weights do not take any position that leaves your abdomen vulnerable to a falling weight. The movements selected below will strengthen the pelvic-floor muscles. It is especially important at this phase of your pregnancy to keep your pelvis, spine and hips mobile. This will also aid in relieving discomfort and increase preparations for your labor.
LaURA MAK QUIST, MS, Pregnancy Fitness Specialist
THIRD TRIMESTER EXERCISES
I have selected my favorite four exercises that you can do comfortably on a daily basis. These movements should create an energy flow through the body which will help both you and your baby.
1. CHAIR PLIE
Hands placed on the back of a chair, tuck tailbone under. Toes are turned out 45 degrees. Inhale to bend knees but keeping them above the ankle, and not going past the toes. Exhale to straighten up to a stand. Repeat three sets for 15-20 reps.
2. PELVIC TILT SERIES
Begin down on your hands and knees, wrists directly under shoulders and knees under hips or slightly wider than hip width. (If you have any wrist discomfort, place a rolled towel under your hands.)
• Inhale as you arch your back and tilt your tailbone up. Pressing down out of your palms and releasing through the lower back. • Exhale and press through your shoulders and straighten your spine. Lower your hips down towards your heels. (similar to child’s pose in yoga – this is why you need your hips at least hip width apart, so you have room for your baby belly to rest between the legs.)
• Inhale and return to start position with a slight arch in the back. • Exhale as you tuck your tailbone under and round your back. Draw your abs in and contract your pelvic-floor muscles, doing a Kegel by squeezing the vaginal muscles as if to stop the flow of urine. • Repeat for three sets of 8-10 reps. Sit back on your heels between reps to rest if needed. 8.
FitnessX Magazine • DECEMBER 2011
Lie on your right side with legs slightly forward and knees bent and stacked on top of each other. Place a pillow under your head and a flat pillow under your belly for support. Stack your hips, and keep your spine straight and abs drawn in. Place your left hand on your belly to connect with your baby. Keeping your toes touching, rotate slightly at your left hip and lift the left knee, taking your knees apart as far as possible slowly lower. You should feel the muscles in your glutes working. Repeat three sets for 10-15 reps, then complete on the other side.
4. Stationary Lunges
Begin in the lunge position with the feet about two or three feet apart. Be sure it is far enough back that the right knee stays above the heel and keep the shoulders above the hips with a straight back. On the inhale lower into the lunge position raise both arms above the head. On the exhale, begin to extend both legs as you lower the arms down to the side, ending in the start position. Repeat this movement on the other side. Alternating legs aim for 10-12 reps on each side for three sets.
As your third trimester comes to a close and you embark on a new chapter of life, literally, begin to channel your focus and energies inward. It is much easier said than done, because the “nesting” phase and the hurry to get everything done before baby arrives seems to take over. But with exercise, healthy nutrition, and quiet time for yourself (use it while you got it!) it will all be helpful for you when your baby finally arrives. Credit: Clothing by Bluefish Sport, shop on www.makattackfitness.com
ABOUT THE WRITER: Over the past 19 years Laura Mak
has made it part of her career in fitness to be a leader, a forward thinker, and a positive role model in every way when she undertakes a new project. Since her early days in training as an elite athlete and then on to the top ranks as an IFBB Fitness Pro, Laura Mak has taken her passion for Lifestyle Fitness Coaching to a level only reached by the top echelon in the fitness industry.
GET A COPY OF "FAST AND FIERCE FITNESS" WRITTEN BY
LAURA MAK QUIST
THE PROGRAM FOR FITNESS SUCCESS www.makattackfitness.com
DECEMBER 2011 • FitnessX Magazine
MAKE CLEAN EATING WORK WRITTEN BY:
WHILE YOU'RE AT WORK
Want to be healthy at work too? If you are like millions of Americans, you are most likely reading this from behind your desk, where you spend at least 40 hours a week. I have heard time and time again that it is difficult to lead a healthy lifestyle while working 9-5, but I think just the opposite! Having the structure a 9-5 job gives you is a true blessing when it comes to eating clean. Yes, it can be hard dodging doughnut Fridays, company lunches, and the candy jar on the receptionist’s desk- but it can be done, and here are a few ways to do it.
--------- Use these Guidelines to Stay on Track ----------• First, and most importantly you need to prepare. It is important to have a game plan the night before so that you aren’t scrambling 5 minutes before you head out the door. When I make dinner I always make at least double what my boyfriend and I will eat, usually more. This way we have leftovers that can be spread into one or two meals the next day. Around dinnertime I try to stay away from the more complex carbs, (like oats, yams, brown rice, Ezekiel bread, etc.) but they are a very important to incorporate throughout the beginning portion of the day. When making dinner, I still cook the complex carbs, but they go straight into Tupperware, and then into the refrigerator. This allows you to create complete meals to take to work with you the next day. • You also always want to have “snack” foods on hand so that you can pair up a couple items and easily create a meal. My favorites are hard-boiled eggs, non-fat Greek yogurt, non-fat cottage cheese, pre-cut veggies, fruit, homemade protein bars, and almonds. Having these smaller meals on hand will help keep you away from the junk food that can linger around the office. • The next most important thing you can do at work is drink water! Drinks with sugar, (even diet sodas) can sabotage your clean eating and fat loss progress, so it’s best to stick with water. It is essential to supporting your body while you are working out, and is also needed for flushing the toxins and free radicals your body emits afterwards. Use the time you spend sitting at your desk to your advantage by always keeping a full glass of water nearby. If it’s there, you will probably drink it. • Lastly, you should always be prepared in case you find yourself in a pinch. Eating every three hours is important for keeping your metabolism up and staying in fat burning mode. If your body trusts it will be fed, it will be less likely to store fat. With that said, I recommend keeping a protein shaker and a small baggie of protein in your desk at work, along with a couple servings of almonds. It’s not an ideal meal, but it is much better than turning to fast food or not eating at all. ABOUT THE WRITER: Brittany is a 23 year old Arizona State University graduate who is currently working as a Sales & Marketing Director at a software consulting company based out of Scottsdale, AZ. Her passion for health and fitness has led her back to school where she hopes to continue education in this field. Balancing her 40+ hour work week and nutrition classes, Brittany makes going to the gym at least 5 days a week and eating clean a priority in her life. Through her blog http://www.littlebeesblog.blogspot.com she hopes to educate others on how to do the same by sharing motivation, clean recipes, and the day to day challenges she faces. To contact Brittany, please email email@example.com.
FitnessX Magazine • DECEMBER 2011
VICKI ROYER LES BYERLEY
like many of you went through a few years of trying to find my way with my training and nutrition. In 2007, I finally made up my mind to clean up my eating and start making the things I wanted for myself a reality. I had gone from 145lbs to 119lbs and maintained it ever since then from eating clean consisting of a low amount of carbohydrates. I started a group on Facebook “Fit for Life” in 2010 because I wanted to share with others what I have learned over the years in hopes to save them some of the frustration I went through. The group has been amazing! When I started it, I had no idea how many people would benefit from it. I get countless emails saying “this group has changed my life.” My members come for support and motivation, and it has really helped so many stick to their goals. In July, I came up with the idea to do a “4-Week Challenge” encouraging members to eat clean, whole foods with nothing processed and very little or no grains to see how great they would feel. We had such great results we extended the challenge to 12 weeks which ended on September 27th. I chose a winner and had many prizes to offer at the end donated by companies I work with. This really got my members excited, I just wanted to keep them motivated and sweeten the deal a little. This group has not only changed and helped my members’ lives; It has also made me feel amazing, at the same time, I love helping these women get healthy & fit. I started an online coaching business because the members said I was great at motivating and they really encouraged me to pursue it and it has been a huge success. There is no better feeling then helping someone find their way to a healthy lifestyle that they can maintain for life my plan is not a diet it’s forever. So, if you have a desire of what you want to look like or things you want to achieve go after it and make it happen! My phrase in the group is “YOU GOT THIS!!” And it’s true-- it’s all up to you! Hard work pays off--- the key is a strong mindset and being determined to go after the things you want. You can’t back down. You have to really push, but all things are possible if you believe in yourself! ABOUT THE WRITER: Vicki Royer is a 35 year old mother of two teenage boys and has been married for 15 years to her wonderful husband Ben. Ben is her main reason why she fell in love with lifting weights and wanting to became healthy and fit. Vicki cleaned up her eating 100% and started changing her whole mindset about food. That’s why Vicki started her group Fit For Life to inspire others that they could completely transform themselves if they work hard and have a determined mindset. She also started online nutrition & fitness coaching to help clients change up workouts and to learn how to eat to get the best results with no cravings and no hunger. This is what Vicki has learned over the years and has maintained since 2006 when she started her website, www.royersfitforlife.com. This has been a wonderful experience working with so many wonderful people. Vicki loves being healthy & fit and helping spread the love of it to others. Life is good!!
GO OD BY E
WHAT IS CELLULITE? Women all over the world want to know what Cellulite is and how to get rid of it. When you think of cellulite you think of that stubborn dimpling on your behind, hips and legs, but what and where does it come from? Cellulite is nothing more than fat cells, water and toxins that get trapped under the fibrous tissue beneath the skin causing that unwanted "cottage cheese" look. About 90 percent of women have some amount of cellulite. Cellulite is far more common in women than in men. This is due to the difference in how men and women store fat. Men have thicker skin then women and their collagen fibers are not arranged vertically. Mens collagen fibers are arranged in a horizontal crisscross pattern that holds fat firmly, not letting it press close to the skin. This does not mean men never get cellulite, it's just a little less common in men. Having cellulite does not mean your overweight. One of the most common myths is that only overweight people deal with cellulite. Many Super models and actresses have admitted to having some form of cellulite. When you yo yo with your weight it causes stretches in the connective tissue in your skin that makes cellulite worse. If you are already skinny and you still have cellulite, don't try and lose more weight. This can make the cellulite even worse. You need to build some muscle and make sure your diet is on point.
WHAT CAN YOU DO? PHOTO BY:
There are many gimmicks out there to help fight cellulite. Many women have spent hundreds and hundreds of dollars on creams, laser treatments and even surgery. By far the best, most practical, longest lasting and healthiest treatment to reduce cellulite is a proper exercise program and a well balanced/ low-fat diet. Your exercise program must consist of strength training that will tone the underlining muscles and a Cardio program. With that being said, a cardio only exercise program is not enough. Your diet should consist of nutritious foods such as fruits and veggies which are packed with antioxidants. Make sure you are eating a low fat diet and staying clear of processed foods, saturated fats, excess alcohol, excess caffeine, dairy and refined sugars. You also want to keep an eye on your sodium. Always make sure you drink lots of water through out the day. Water retention is one of the biggest contributors to cellulite problems. Drinking lots of water will reduce the amount that is stored under your skin. Drinking plenty of water will act as a diuretic because your body will eliminate excess water it doesn't need. Your body will trust that it will receive a new supply, which makes it less likely to "retain" water. Stay consistent with your low fat diet and exercise program and you will be well on your way to reducing the cellulite and feeling great in your bikini. Remember it's all about the three P's. Persistence, Patience and Perspiration. If you have any other questions please contact me through my website or my Facebook Fan Page. ABOUT THE WRITER: Ingrid Romero is a full time fitness model and a WBFF Bikini Pro currently living in Los Angeles, California. She is originally from Barcelona, Spain. Ingrid has been competing for a year and loving every minute of it! In March 2011, she competed in the Arnold Classic and won the overall. A lot of doors have opened for her after that, and she is so excited for the future. For more information, visit Ingrid at: ingridromero.com, Twitter: twitter.com/ingridromero1 and Facebook: facebook.com/ ingrideromero1985 Photo Credit: Chaz Photographics.
DECEMBER 2011 â€˘ FitnessX Magazine
That You Can Do with a Medicine Ball Written by Kat Painter
Photos By BillyBow Photography
Clothing by Bluefish Sport, shop on www.MakAttackFitness.com
MEDICINE BALL SCOOPS
Stand with feet shoulder width apart and knees slightly bent holding the medicine ball in front of your chest. 1.) Go into a full squat with the medicine ball between your legs. 2.) Immediately extend your legs, and at the same time, swing the medicine ball above your head making sure your arms are straight. Return to start position and repeat.
MEDICINE BALL SIDE LUNGE DIAGONAL WOOD CHOPS
1.) Lunge down and bring the medicine ball down in a wood chopping motion towards your right ankle. 2.) During this motion, rotate your trunk using your core to lift your arms with the medicine ball above your head on the left side. Repeat this motion, then repeat in the opposite direction.
FitnessX Magazine â€˘ DECEMBER 2011
1. MEDICINE BALL PULLOVER OVERHEAD CRUNCH
1.) Lie on the floor with your knees bent, feet flat on the floor, and with your arms extended above your head holding a medicine ball. 2.) As you crunch toward your knees, bring the ball over your head. Slowly lower back down to the floor barely touching your shoulder blades, and repeat the exercise.
ABOUT THE WRITER: Kat Painter is the Co-Owner/Publisher of FitnessX Magazine. She has been actively involved in the fitness industry for the past 11 years working as a group exercise instructor, CPT/sports nutritionist, weight loss consultant, PT manager, fitness director, and fitness company owner. Kat has competed and placed in the top 5 in fitness, figure, fitness modeling, bikini, and power lifting. She served as an advocate for the fighting obesity campaign and started several boot camp programs in the Tennessee Valley. Kat enjoys volunteering her time at schools speaking about body image, fitness, and nutrition. You can visit Kat's fitness website at www.gofusionfitness.net and email her at katpainter@fitnessX.com.
CONTACT US TODAY
advertise@fitnessX.com HEALTH - FITNESS - WELLNESS Magazine
DECEMBER 2011 â€˘ FitnessX Magazine
FITNESS ON THE
ROAD WRITTEN BY:
s a five time Fitness/Bikini competitor and a Commercial Jet Pilot, I know the challenges of staying fit on the road. Traveling for work or pleasure can and will make you deviate from your plan….thatisifyouletit. Iknow!?Therearerestaurantseverywhere,travelcompanionsonadifferent “diet” than you are, long work days and temptations around every corner.
What are you going to do about it?
Well you can throw your hands up in defeat….or take action! If you want to be in great shape on and off season or if you are not a fitness competitor at all and would just like to live a healthier lifestyle then you have to make a plan and stick to it! The most important thing is nutrition. Restaurants can be tricky to order at…although I do think I have this down to a science. Most restaurants serve grilled chicken, fish or steak hold the sauce and youcanalmostalwaysgetasidesaladorsteamedvegetablesandabakedpotato…andnoFrenchFries do not count as a healthy potato choice!? Extra vegetables please! Eating like this on the road gets pricey fast! Preparing your meals before leaving town is essential to your success and as it turns out saves you $! I always pack a cooler around with me everywhere I go. It’s a small cooler I got from Walmart for under $20. It is great I can pack up to two or 3 days worth of food with me so there is never any excuse to eat unhealthy….except I have no self control….which is absolutely not true right?! I pack my cooler with fresh veggies, fruit, oatmeal, protein pancakes, nuts, BBQ chicken breast, turkey meatballs and cooked yams to name a few. Each meal goes into a glad plastic baggie so it’s easy to carry. I’d throw a chicken breast, a yam and some fresh veggies into a bag for a meal. Voila dinner is served! Having meals prepared in advanced leaves no reason to deviate from the plan. The great thing about traveling is new terrain. Get out there and explore what’s out and about your hotel. Go for a run outside or if its too cold outside run up and down the stairs at your hotel. When booking a hotel find out if there is a gym facility in the hotel or if there is a swimming pool. Go for a swim for cardio to try something different. If there is nothing available with a fitness center where you travel, pack in your suitcase a fitness band and a skipping rope.
PHOTO BY: Liana Saadi
ABOUT THE WRITER: Caithleen Heffernan has been involved in fitness for over a decade! She is a personal trainer and a group exercise instructor. She started competing in fitness shows nearly 5 years ago and has learned a lot from the experience. After doing 5 shows, Caithleen finally got her Pro Card. She is now living in Northern Canada flying commercially and on her spare time writes for 3 fitness magazines as well as is working on a fitness cookbook she hopes to have published before the end of the year! Photo Credit: Liana Saadi.
CONTACT US TODAY advertise@fitnessX.com
Total Balance Fitness www.totalbalancefit.com
Master Trainer & Diet Coach Customized 12 Week Nutrition and Training Plan sculpt your body and maintain your results! Includes a weekly meeting on Skype! Contact me for more details!
HEALTH - FITNESS - WELLNESS Magazine
FitnessX Magazine • DECEMBER 2011
sm MetaboliPART II
ith the guidelines I gave you in the September Issue you should have constructed a good eating plan. Next, to Rev up your metabolism I recommend; Cardio in the morning, I always recommend intervals. Push your Heart Rate, most cardio equipment has heart rate monitors but if you want to calculate it; 220-your age (36)=184, so that is your maximum if you are 36. So to work at 80% I would want to get my heart rate up to 148. The more conditioned you get the harder it will be to raise your heart rate. Harvard Medical Research show doing interval training puts you in the fat burning zone quicker than just cruising at 120 to 130, you will use up all your Glycogen stores (carbohydrates) faster, plus you will burn more calories throughout the rest of the day, it really revs up your metabolism. Always warm up for at least 8 minutes before doing your first interval. Not only are you trying to get the joints warm, but your lungs and heart too. If you are a beginner do 1 to 3 minute intervals at 70% of your max, then when that seems easier bump it up to 75% then 80%. If you are advanced you can push it higher to 90% of your maximum(fun, fun, fun) If you have never had a natural high from exercise doing intervals to 90% heart rate will get you there. Try to maintain for as long as you can if you are advanced! 30-45 minutes is good, you should be starving when you’re done. If you have never exercised on an empty stomach you may want to bring an apple just in case. You will feel sluggish till your body kicks over to burning fat for energy, the more you do this the quicker your body gets at switching over. All the sudden you will feel more energetic, you switched to fat burning! Some people cannot do cardio on an empty stomach, if you can’t eat 1 or 2 rice cakes with Almond butter. That should stabilize your blood sugar.
NOORA KUUSIVUORI PHOTO BY:
JAMES COOPER STATICPHOTo.COM
* First meal with in an hour of waking * Space your meals out every 2 to 3 hours, if you feel your metabolism is really slow do 2 hours apart. * Be patient! If you have metabolic damage it can take 6 weeks to lose a pound doing everything perfect. * Don’t stop till you reach your goal! If you have always quit 3 weeks into your weight loss plan, your body will expect you to quit at the point and may not let you lose a pound till after 3 weeks. Just know it might take some stubbornness on your part to win this battle. * Only weigh on Monday morning. Sore muscles weigh more because they retain water, If you weigh Wednesday morning when your sore you may get discouraged because of water retention, it is temporary and the following Monday you should weigh 1 to 2lbs less. * Some weeks you may lose 4lbs, then nothing the next. Your body will try to maintain homeostasis. It will get back in a routine be patient. * Don’t stop till you reach your goal, your body loves to program a set weight point if you stay at that weight to long. Making it harder to get it going again, in the same respect when you get to your goal it is important to maintain it for 3 weeks to create a new set weight point.
Good luck! If you need more specific help, visit my website www.totalbalancefit.com ABOUT THE WRITER: Mary Simmons is a Certified Personal Trainer and Fitness Nutrition Coach. She is a wife and a mother of two children. She owned a training studio in Montana for many years, and spent many hours a day running in the Mountains in Montana with her clients. Mary recently did her first figure competition, just her own prep and qualified at for Nationals at The Emerald Cup. She is now pursuing her pro-card in Physique; a division that will hopefully welcome the more shapely muscles that people achieve once you have trained for so many years. But many great things continue to happen for Mary. She feels she helped so many people for so long that it would come back to her eventually. For more info, please visit Mary’s site www.totalbalancefit.com.
DECEMBER 2011 • FitnessX Magazine
G ET U P
PATTY WILSON, CPT pattywilsonfitness.com
here's no getting around it: To lose weight and keep it off, you need to exercise. But some days that hardly seems possible. Our days are overbooked already! Yet experts agree - exercise must become part of your overall daily lifestyle. And starting the morning with exercise is the best habit of all. Research suggests that morning exercise improves sleep, a benefit that could also promote weight loss, Those people who do consistent morning exercise (about four hours a week) slept better where the evening exercisers had more trouble falling asleep - even if they fit in the four hours a week. It is possible that by exercising in the morning, you just have to get up and go! Morning exercise affects the body's internal body clock so you get better-quality sleep. Good sleep helps control the hormonal balance that helps control appetite. This will also set you up for success the rest of the day as you will want to eat healthier too and daily errands, issues that arise will not get in the way of your workout because you already got it done!
I often tell my clients to think of your exercise like a business appointmentone that cannot easily be cancelled. It takes discipline. One way to make exercise a daily habit is to integrate your workout into your regular life. Some examples for beginners are when you go to the mall, grocery store, and/or work, park your car as far away from the front door as you can. Take the stairs rather than the elevator. These are habits you can get used to. But do not forget the structured physical activity is also, such as walking, yoga, lifting weights, biking, running, and swimming - could all be a morning exercise choice.
If you're really trying to lose weight and keep it off, work toward a goal of 4 to minutes of exercise most days of the week.
To get your morning exercise ritual going, here are some tips. ■ Talk to a doctor first. If you are overweight and if you have risk factors for heart disease - high blood pressure, high cholesterol, or family history of heart disease get your doctor's OK before starting an exercise program. ■ Start with walking. Set short-term goals - 10 minutes, 15 minutes, etc. Gradually increase the number of days. ■ Consider a health club. This will offer variety so you do not get bored. ■ Don't forget weekends. If you make exercise part of your everyday lifestyle, stick with it on weekends, too. Don't let anything interfere. You are keeping this commitment to yourself. This is something good that you're doing for yourself. ABOUT THE WRITER: Patty Wilson has 15 years of training and education in the fitness industry as a passionate certified personal trainer and group fitness/cycling instructor. She is a sponsored athlete for Optimum Nutrition and American Bodybuilding, FMI graduate, and a published fitness model. She has been competing in figure and bikini for three years winning her figure class and most recently, won in figure at the 2011 Orange County Muscle Classic. Patty is a native of Arizona and currently resides in the Phoenix/Scottsdale area. Photo Credit: James Patrick
FitnessX Magazine • DECEMBER 2011
style ifestyle LifE
Jo d iiahrt T
od i T i a h rt has definitely h ad an a d v e n t u ro u s j o u rn e y l i v i n g a n d wor k i n g i n L a s V e g a s f o r 1 0 y e a rs . S i n Ci t y c an def i n i t el y b ri n g o u t t h e “ n o t s o g o o d ” i n p e o p l e i f y ou don ’t k eep y o u rs e l f f o cu s e d i n t h e ri g h t d i re ct i o n . J o d i g re w u p i n s ma l l t o wn T y n d a l l , Sou t h Dak ot a t o R i ch a n d D i a n e T i a h rt . H e r p a re n t s def i n i t el y i n s t i l l e d s o me g o o d t ra i t s i n J o d i b y n e v e r h av i n g j u n k f o o d i n t h e h o u s e a n d t e a ch i n g h e r a t a y ou n g ag e t h e i mp o rt a n ce o f e x e rci s e . No t o n l y di d h er par e n t s t e a ch h e r t o e a t cl e a n a t a y o u n g ag e b u t sh e wa s a l s o i n v o l v e d i n ma n y p h y s i ca l a ct i v i t i es. As a ch i l d , s h e wa s i n b a l l e t , g y mn a s t i cs , t ra ck an d ch eer l e a d i n g i n h i g h s ch o o l . B e i n g t h a t h er dad was a d o ct o r, h e s t re s s e d t h e i mp o rt a n ce o f g o od g r ades, so s h e wa s v e ry s t u d i o u s a s a ch i l d a n d g ra d u at ed t op of h e r cl a s s . W h i l e i n h i g h s ch o o l J o d i wa s a n h o n o r st u den t an d wa s i n v o l v e d i n g y mn a s t i cs , t ra ck a n d ch eer l eadi n g . D u ri n g t h e s u mme r mo n t h s , s h e w ou l d g et u p e a rl y a n d g o we i g h t t ra i n wi t h h e r b rot h er an d t h e f o o t b a l l t e a m a t t h e h i g h s ch o o l . S h e act u al l y st ar t e d we i g h t t ra i n i n g wh e n s h e wa s 1 2 . S i n ce t h at day , s h e wa s h o o k e d o n we i g h t s f o r l i f e . O f al l t h e ot h er a ct i v i t i e s s h e wa s i n v o l v e d i n , we i g h t t r ai n i n g an d ca rd i o e x e rci s e wa s s o me t h i n g J o d i t ru l y l ov ed an d s t u ck wi t h . S h e wa s a l wa y s a ma z e d a t wat ch i n g F i t n e s s A me ri ca o n T V a n d wo u l d t a p e re cor d t h e sh ow a n d t ry a n d co p y t h e i r ro u t i n e s . S h e dr eam ed t h at wh e n s h e wa s o l d e n o u g h , s h e wa n t e d t o do t h at . U p o n g ra d u a t i o n f ro m h i g h s ch ool , J odi at t e n d e d co l l e g e a t U n i v e rs i t y o f S ou t h Dak ot a. B e i n g t h a t h e r f a t h e r wa s a n o p tom et r i st an d h e r b ro t h e r we n t t o co l l e g e t o b e a doct or t oo, s h e f i g u re d s h e h a d t o p u rs u e t h e sam e dr eam . J o d i s t u d i e d b i o l o g y ( p re - me d i ci ne) wi t h m i n o rs i n ch e mi s t ry a n d h e a l t h s ci en ce. Wh i l e i n co l l e g e , s h e ch e e re d f o r wo me n ’s b ask et b al l a n d me n ’ s f o o t b a l l . S h e wa s v e ry st u di ou s i n co l l e g e a n d ca rri e d a 4 . 0 G P A t h r ou g h ou t col l e g e . T o re l a x a n d cl e a r h e r h e a d , sh e al way s t u rn e d t o we i g h t s . W h i l e i n co l l e g e, sh e com p e t e d i n t h e M i s s S o u t h D a k o t a p ag ean t f or t h e f i rs t t i me a n d wa s a wa rd e d M i s s Con g en i al i t y . T h e j u d g e s a l wa y s t o l d h e r t o t ry f i t n ess com pet i t i o n s b e ca u s e s h e wa s re a l l y mu s cul ar com par ed t o t h e o t h e r g i rl s a n d f o r h e r t a l e n t r ou n d sh e per f o rme d a f i t n e s s ro u t i n e . S h e d i d n ’ t k n ow wh er e t o t u rn b e ca u s e i n S o u t h D a k o t a t h e y d i dn ’t h av e f i t n e s s co mp e t i t i o n s o r b o d y b u i l d i n g com pet i t i on s.
Continue on page #19
Cover Shoot at 220 Fitness 3002 Main St. Santa Monica CA. DECEMBER 2011 • FitnessX Magazine
HEALTH - FITNESS - WELLNESS BillyBow Photography Magazine
Jo d i co nt i nu e d t o w o rk o u t a n d d e c i d e d t o t r y M i s s H a w a i i a n T r o p i c p a g e a n t s . S h e d id well. She wa s a w a r de d 1 st r u n n e r - u p t w o y e a r s i n a r o w . O n c e a g a i n , t h e j u d g e s t o l d h e r s he wa s too m us cula r . I t w a s n ’ t u n t i l sh e t ra n sf e rr e d t o S o u t h D a k o t a S t a t e U n i v e r s i t y w h e n h e r goo d friend w a s t r a i n i ng f o r a b o d y b u i l d i n g c o m p e t i t i o n t h a t s h e t h o u g h t a b o u t c o m p e t i n g i n f i tness. She star t ed t a l ki n g t o h i m ab o u t h i s d i e t an d t r a i n i n g a n d d e c i d e d t o c o p y c a t w h a t h e wa s d oing . H e s u g g e s t e d s h e tr y t h e f i t n e ss d i v i si o n a t h i s u p c o m i n g b o d y b u i l d i n g c o m p e t i t i o n . With less tha n 2 w e e ks a w a y , J o d i p u t t o g e t h e r a f i t n e s s r o u t i n e , a c o s t u m e , a n d l e a r n e d t o p o s e fo r her first fi tne s s c o m p e t i t i o n . S h e p l a c e d 4t h an d w a s s o e x c i t e d s h e c o u l d n ’ t w a i t f o r t h e n e x t c om p etitio n. U p o n gr a du a t i o n f ro m c o l l e g e , J o d i w a s s t u d y i n g f o r he r MC A T ( t h e e n t ry t e st t o g e t i n t o m e d i c a l s ch oo l ) . S h e wa sn ’ t su r e i f sh e r e a l l y w a n t e d t o go t o m e di c a l s c ho o l b e c a u se h e r t r u e l ov e w a s f i t ness a n d s t u dyi n g n u t ri t i o n . H o w e v e r, s h e w o r k e d so h a r d i n c o l l e ge t o k e e p u p h e r g r a d e s a n d g r a d u ate w it h hi g he s t h o n o rs, sh e d i d n ’ t t h i n k i t w a s p o s si ble t o p u r s u e a c a re e r i n f i t n e ss. D u ri n g h e r s t a t e of co n f u s i o n s h e h a d g o t m ar r i e d a n d m o v e d t o Las V eg a s . T h a t ’ s w h e n t h e re a l a d v e n t u r e b e g a n . Bei n g f r o m a s m a l l f ar m i n g c o m m u n i t y an d m o v i n g t o Las V e g as w a s v e r y sc a r y . J o d i h ad n e v e r b e e n t o L a s Veg a s , s o s he di dn ’ t t h i n k d ru g s an d p ro st i t u t i o n a n d al l t h e o t h e r s i ns o f t h e w o r l d e x i st e d , u n t i l m o v i n g t o Si n C it y . S h e w a s y o u n g , sc ar e d an d j u st m a r r i e d . H e r m a r r ia g e e n de d s h o rt l y a f t e r m o v i n g d u e t o a b r u t a l l y ab u s ive m a r r i a ge . W i t h n o j o b , n o f r i e n d s o r f a m i l y i n s ig h t , s h e h a d t o p i c k h e r se l f u p o f f t h e g r o u n d a n d fi gh t h er o w n b a t t l e o f su rv i v al . S h e st ar t e d w o r k i n g tw o jo bs a t t w o o f t h e c asi n o s i n t o w n a n d h e r w o r k out s t o o k a b a c k s e a t . H e r d i e t w a s n o t s o c l e a n a n d she s t a r t e d t o ga i n w e i g h t . S h e w a s f e e l i n g v e r y i n s e c ur e a bou t he r s e l f a n d g o t i n v o l v e d i n a n o t h e r a b u s i v e rel a t io n s hi p . S h e st ar t e d g o i n g b ac k t o t h e g y m b u t
Photo By: BillyBow Photography
She h a d t o h i de h e r w o r k o u t s f r o m h i m an d t r y i n g t o s t a y f o c u s e d o n e a t i n g c l e a n w a s h a rd beca u se he d id n ’t l i ke he r e a t i n g h e a l t h y . Th i s re l at i o n s h i p c o n t i n u e d o n f o r a p e r i o d o f a b o u t f i v e y ea rs. Jo d i kep t t u r n i ng t o he r w o rk o u t s a n d h e al t h y e a t i n g t o s t e e r h e r a w a y f r o m t h e c o n t r o l a n d a b u se tha t her b o y fr ie n d i nf l i c t e d on h e r. J o d i e v e n g o t b a c k i n t o c o m p e t i n g a f t e r t a k i n g a b r e a k f o r 5 y ea rs a nd tha t ended t h e r e l a t i o n s h i p . S h e c o n t i n u e d w o r k i n g n i g h t s i n S i n C i t y w h i c h m e a n t h e r n o r m a l bed tim e w a s 5 a m. Be i ng a r o u n d a l l t h e d ru g s an d a l c o h o l w a s n o t h e r c u p o f t e a . W h i l e a l l h e r c o w o rk ers were out p a r t y i ng e v e r y n i g h t af t e r w o rk , sh e w a s h e a d i n g t o t h e g y m a n d f o c u s i n g o n e a t i n g clea n a nd l ea d in g a h e a l t hy l i f e st y l e . E v e n t h o u g h t h e m o n e y w a s g o o d , s h e p l a y e d h e r c a r d s r i g h t a nd sa ved her m o n e y a nd b o u g h t h e r h o u se a n d t r a v e l e d a r o u n d t h e w o r l d c o m p e t i n g . L i f e w a s no t a ll tha t gl amo r o u s f o r he r . I n t h e l a st 4 y e ar s sh e su f f e r e d s o m e m a j o r s u r g e r i e s a n d h a d h e r h o u se bro k e in. Ne e d les s t o s a y , s he st ay e d p o si t i v e t h ro u g h o u t a l l t h e s e t b a c k s a n d k e p t f o c u s i n g o n t he p ositive. About the Writer: Jodi Tiahrt is a fitness, figure, bikini and sports model champion. She has competed in over 42 competitions with 36 1st place titles. She is an international drug-free competitor having competed with the ABA, INBA, Fitness America, Ms Fitness, FAME and the NPC fitness organizations. Jodi graduated from South Dakota State University with a bachelor of science in biology (pre medicine) with minors in chemistry and health science. She continued her education by working on her master's degree at UNLV in Las Vegas in exercise physiology. Currently, she is a 2011 • FitnessX certified ISSA personal trainer, nutritionist, DECEMBER pilates instructor and Magazine fitness pole17.dance instructor. She also works as a spokes model and blogger for Quest protein bars, Haute Living magazine and FitnessX Magazine. DECEMBER 2011 • FitnessX Magazine
Mind over Matter
If you don't mind, it don’t matter. "The Mind Body Connection" By SHERRY GOGGIN, "MS. FITNESS AMERICA" CERTIFIED PROPTA TRAINER
our training is the most powerful weapon in your training arsenal; only the mind can limit your fitness and spiritual goals. You live in America, "The land of opportunity”, and if you can dream it, you an achieve it.
Have you heard of a mother lifting a car or tree that has fallen on their child? Yes, adrenaline plays a huge role but where does it come from? Your eyes see the tragedy, your mind registers it, the adrenaline dumps, and the car or log gets lifted. So, if a little housewife can do it, so can you! If you have ever lifted weights, you can attest to how intimidating it is to see a bar filled with 500lbs. when your max is 315lbs. Your body knows exactly how much muscle has to be innervated to lift the 315lbs., but when it comes to 500lbs. there is a total mental and physical overload thrown at the athlete. The weight lifter is beaten before he begins. Only under great duress, such as the weight falling on a friend, can the athlete block out all negative thoughts or fears of hurting themselves, and get at the task at hand. In a not so dramatic situation, imagine being on stage with other bodybuilders or fitness competitors and seeing a significant difference between your physique and theirs. What now? Oh yeah, you mentally stress out releasing cortisol and estrogen, which in turn, cause water to spill over onto your subcutaneous skin and your vascularity vanishes. You might as well have just stayed home and had a pizza and beer, because your day is done. When it comes to preparing for these shows, one must sleep and meditate in order to keep their stress levels down and concentrate on the task at hand. Again, this is another example of your mind overcoming your physical skills. You can’t trick your mind into turning off fear, anxiety, or stress. However, you can train your mind to deal with these situations and prosper as an athlete. You learn to deal with these situations and block them out. I have found that when I train beyond failure once in a while, I am so beat tired that my mind does not have time to think of all of the negative factors that are knocking on my door. If you train like an animal, you build so much confidence that you truly believe that you are unstoppable. Then, a few days out from your show, you back off the crazy training, continue the cardio, watch your water intake, and get some great sleep. Throwing in an Epsom salt and green rubbing alcohol dip the night before the show gives you an upper edge on the competition. Just be 10% smarter than your competition, and I guarantee you a victory over those with a bit more physical prowess.
It’s all Mind Over Matter... the power of the mind to control and influence the body and the physical world generally. If you don’t mind … it don’t matter! One of the greatest challenges in life is understanding just how powerful our thoughts are. When you think positive thoughts, positive, happy things will happen. When you are constantly thinking negative thoughts, then negative things will come your way. Think about this and you will see that it’s true. The mind (spirit) is linked to all things, and the ability to focus the power of the mind to attain one's goals and aspirations is what Jesus came to teach us on his first visit. He taught his closest disciples how to heal the sick, he consistently talked about a personal and inner strength that could control a person's fate, and he never once mentioned that he was the son of God. His references to God were almost always "Father". Look around you and back through history...those who have benefited mankind with their discoveries and inventions; those who were the great philosophers; the greatest artists and writers; the richest of the rich. The majority of these people were not religious, but they had faith in their own inner power...the mind... and its ability to "move mountains". This Bible verse Matthew 17:20 talks about mind over matter: "He (Jesus) replied, "Because you have so little faith. I tell you the truth, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there' and it will move. Nothing will be impossible for you." Look around you and back through history...those who have benefited mankind with their discoveries and inventions; those who were the great philosophers; the greatest artists and writers; the richest of the rich. The majority of these people were not religious, but they had faith in their own inner power...the mind...and its ability to "move mountains". Psalms 18:32 -“It is Godwho arms mewith strength and makes my way perfect!”
Isaiah 55:8 - “My thoughts are not your thoughts. My ways are not your ways say the Lord.”
ABOUT THE WRITER: Sherry Goggin, Ms. Fitness America, reigns as The Most Photographed Fitness model in history. She shines as author, producer and role model for women everywhere. Bright, articulate and full of energy, Goggin has broken the stereotype of the fitness model to become an author, producer, fitness guru, clothes designer and just about anything else she puts her mind to. Sherry Goggin is the definitive version of a 'renaissance woman' and once she sets her mind to something, nothing gets in her way. And right now, she has her mind set on being a success. While Goggin is a fitness expert, her real strengths may lie in the area of being a top-notch business entrepreneur. She also acts as VP and director of the women's fitness division of the Private Trainers association, www.propta. com. Sherry also has a new clothing line, "Fit Girl Wear" that is available for purchase now. All of Sherry's merchandise is available for purchase at any of her websites including www.SherryGoggin.com, twitter.com/fitgirlwear and facebook.com/sherrygoggin. Photo Credit: Nicholson Studios
FitnessX Magazine • DECEMBER 2011
Hebrews 13:8 - “Jesus Christ is the same yesterday, today and forever.”
Positive Ways to a Highly Fit Body:
A Q & A column dedicated to your Fitness questions answered by top fitness model world champion Natalia Muntean. If you would like to submit a question to Natalia, email her at firstname.lastname@example.org. You can also find her on Facebook and her own site NataliaMuntean.com Photo by:
~ Make Priorities: Fit people make exercise one of their top priorities. You have to work, pay the bills, and get your regular doctor check ups. Fit people make exercising an important part of their life if they want to stay healthy and fit. Don’t forget exercise should be put before leisure time. ~ Push Yourself: Fit people not only make time to go to the gym or get in some type of cardio workout, but they also challenge themselves during each workout. When you do not push yourself on each exercise making every move count to benefit your body, you are cheating your body out of better results. You should have a great feeling of accomplishment after each workout. You will find it easier to push yourself if you make it fun and set goals. Try to set a goal to lift heavier, run faster, do cardio longer or make each workout more intense. Training with a friend also helps as you push yourself by being competitive with your partner. ~ Stay Motivated: Fit people stay motivated. Do whatever it takes to make you stay motivated. Find out what it is that make you motivated, a picture of your idol on the wall, a trainer or training partner waiting at the gym for you. ~ Get Creative: Don’t get bored and burned out, get creative by mixing up your exercise routines. Switch up you cardio and do different physical activities that keep your heart rate up for 45-75 minutes. ~ Sleep: Most people in today’s world consider themselves very busy and overwhelmed with stress. Sleep in important and you need to try and get at least 6 -8 hours of sleep every 24 hours. Some people need more so make sure you get the rights amount of sleep that your body needs. ~ Drink Water: Fit people drink water all day everyday especially while they are training. Try to drink at least 8 cups of water daily. Make sure you limit your salt intake as salt retains water and can add to your weight. ~ Protein Shakes: Use protein shakes if necessary to make sure you are consuming optimal levels of the nutrient. Try ANSI Ultimate Flurry High-Protein Powder in delicious flavors- Chocolate Lovers with real M &M’s and Cookie Lovers with real Oreo Cookies (40g Sustained release Muscle Building Protein, only 2-3g Net carbs, and MCT’s for fast-Burning Muscle Energy). Also, try the Ultimate Flurry High Protein Bars in 3 yummy flavors- Double Chocolate, Cookie Lovers and Double Peanut Butter. These are my favorite bars with 32 grams of premium quality whey protein isolate and low sugar. www.nutrientscience.com
Remember: “Your Health is your Wealth” · Health Benefits of Weight Loss: · Cancer Protection · Lower Cholesterol · Controlled Blood Pressure · Keeps Bones Stronger · Keeps Immune System Stronger Strong · Builds Blood · Controls blood sugar · Lowers risk for heart attack "Do all the good you can by all the means you can by all the ways you can in all the places you can and at all the times you can to all the people you can as long as you ever can." John Wesley's Motto
Q: My question is how to stop cravings for sweets and junk food? I work out regularly at the gym, but also trying to pay attention to nutrition in my everyday diet, it is so hard to stay strict! My goal is not to lose weight, but to burn a bit fat and to stay firm. Thank you for being there for us, you are true inspiration to others! Izabela
A: Congratulations on being so committed to fitness and doing your best in your everyday life.
Since your goal is to tone up and not to lose a lot of weight, you don't have to be extremely strict; moderation is your best friend. Many people notice that as soon as they start thinking about dieting, they find themselves in a food coma. Well, it happens because you stressing out about depriving yourself of your favorite things before you even get started. Therefore, your body goes into survival mode, preserving every calorie you take in and placing it right where you want to burn those stubborn fat cells. Great news - no need to worry about junk food or sweets, it's going to be out there forever and the longer we live the more junk food will be created. Instead, try to set a goal to consume a great amount of vitamins, such as veggies, legumes, berries, crunchy fruit, greens, and water every day, and, of course, consume enough lean protein to feed your muscles. Quite often, we’re craving sweets or junk food when dehydrated, confusing thirst for hunger. Make sure to keep your meals on track and stay hydrated, in order to zap your uncontrollable cravings and maintain your energy levels well balanced. Finally, don't be afraid to allow yourself one treat a week. One "cheat" meal will not kill you, but will help you to keep you from binging. Just remember, you control the food, not the other way around. STAY FIT, Natalia Contact Natalia about her Online customized training program with customized nutrition plans, custom workouts and more. Email her at email@example.com for more info. ABOUT THE WRITER: Natalia Muntean was born in Ukraine, raised in different parts of Eastern Europe. She is a successful International Personality and has been modeling for over a decade in Europe and the United States. She also holds some of the biggest titles of the fitness industry which include Ms. Bikini Universe, Fitness Model World Champion and Ms. Bikini Florida. Natalia has been on many covers or inside of the most prestigious National and International fitness, health, fashion and beauty magazines. She is also a published writer and expert columnist for several fitness, nutrition and beauty magazines globally, as well, as the author of Butt and Thighs Training Manual for Every Woman - Fit Butt Formula. For more information, visit her site at www.nataliamuntean.com.
DECEMBER 2011 • FitnessX Magazine
Falling Down and
TRAGEDY AND CONFESSIONS
WRITTEN BY: SUMMER TAYLOR
This summer, I lost my adoptive mother to breast cancer and my Dobie-girl, Engel, to a genetic condition called Wobblers. Both of them died within 24 hours of each other. To say I was devastated would be an understatement. No one even knew my mom was sick, until it was too late. From the point I knew she had cancer until she died was just shy of 6 weeks. In the case of my Doberman, Engel, her genetic condition had been slowly progressing and then literally developed to paralysis overnight. These two tragedies threw me into a physical and emotional tailspin, and I must admit that writing this article as an “expert” in wellness has me feeling a bit hypocritical.
Guilt and Overindulgence I take pride in feeling like I do a pretty good job of balancing my life. But, after both of these tragedies occurred, I lost faith in myself. I lost faith in my ability to prioritize my needs with the needs of my loved ones. When my mom was diagnosed, I began to visit her once a week. Considering it was a 1.5 hour drive one way and considering our relationship was strained, I felt like I was doing my part…until she died, and then I questioned everything. I was 2 hours away from walking on the stage for prejudging at Team Universe in New Jersey when my dog sitter called with the terrible news that my beloved Engel was 100% paralyzed. I did not remove myself from the competition, instead I went on stage, performed poorly (go figure) and did not rush to her side. I came home the next day as planned. At the time, I felt like I had done the right, sportsman-like thing, but upon her death, a terrible sense of guilt washed over me. I keep thinking of my poor baby sitting in the emergency hospital kennel scared, paralyzed, and alone and all I could do was think I’d made a lousy decision. Both of these events, made me feel terribly guilty, and the guilt caused me to resent my goaloriented ways. I felt like if I wasn’t so focused on my goal of becoming an IFBB athlete, I would’ve made better, less selfish, choices. Wrapped up in guilt and anger at myself, I became incredibly resistant to eating clean or working out and I went off the healthy lifestyle in a big way and overindulged. In fact, I ate anything and everything I hadn’t been able to eat previously. Hence, why as I looked in the mirror this morning and contemplated my article topic, I felt hypocritical writing for a fitness magazine and felt the need to come clean with my readers. I know that I can’t be the only person who has allowed something to get the best of them and I thought that maybe someone else can glean wisdom from my weakness.
Reflection, Reset, and Recovery
Summer’s ToP Ways to Get Back At IT After You’ve Had Some Time Off
Set a new long-term goal.
Set short-term goals with rewards along the way.
Start SLOW. Don’t overdo your weight routine when you get back to the gym.
• Decrease your weight and reps for the first 2-3 weeks. • Follow a healthy meal plan with a cheat meal once a week. Eat what ever you want for that cheat meal. You will feel less deprived and you will also recharge your metabolism.
I have spent more time than I’d like to admit in “guiltville” and “overindulgence city” and I’ve realized that no matter what I think about my past choices, they are just that…in the PAST. There is nothing I can do about them now but to learn from them and move on. I know that falling Commit to a fitness-oriented into unhealthy lifestyle habits will not change the past and will only damage my current physical, mental and emotional state. I think that I am wiser now having made the choices I made and will class with a friend. continue to learn how to balance my goal-orientation with support of my loved ones. I have come to terms with the decisions that I made and I am working on forgiving myself. I have decided to push the “reset” button with my lifestyle and get back to good. I shared this story with you to let you know that even so called “experts” fall off the healthy lifestyle sometimes, and that the most important aspect is that you get back up, dust yourself off, and get back to your healthy life choices. Yes, it’s hard to get back at ABOUT THE WRITER: Summer Taylor is a graduate it when you’ve fallen backwards, but you owe it to yourself and those that of Purdue with a Bachelor’s Degree in Biology, high love you to take care of yourself and be happy with the skin you’re in.
Invitation I’d like to invite my readers to tell me what you want to read in next month’s article. Go to SummerTaylor.net and send me a message. What do you want to know? What topics would you like me to cover? I love to hear from my readers!
FitnessX Magazine • DECEMBER 2011
school Biology, Anatomy and Physiology teacher, published fitness model and author, national-level NPC athlete, certified personal trainer. She is deeply passionate about fitness and motivating others to be the best they can be inside and out. She accredits this intrinsic desire for self-growth as the driving force behind her success in education and the fitness industry. She has developed a love for human psychology and she is very intrigued by human motivation. She writes to educate, inspire, motivate and light a fire within the reader. Photo Credit: Dan Ray
WE STILL MUST PERSERVERE!!! WRITTEN BY: MARK OZOG
y the time this article is actually published, I would have completed in the Los Angeles Olympic Triathlon. I guess all of you will have to wait til the next issue to hear of the results. The training does continue, though. Besides my regular swim-bike-run routine, I took on the opportunity to work with fellow FitnessX Magazine writer and Pro International Fitness Model Obi Obadike in a training and diet plan originally set for 6 weeks, but will go beyond this timeperiod I am sure. I started in early July 2011. You can see some of my transformation in the pictures noted as Week #1, Week #3, and Week #6. The plan consisted of various meals and snacks throughout the day, plus workouts 6 days a week with 1 day of rest and 1 day of cheating. Thanks Obi for your guidance, I hope I am doing you proud.
I did make some strides on the acting front since my last article. I had the opportunity to partake in a national radio play, I Love Lucy: The Untold Story. It was performed on stage in Jamestown, New York to celebrate the 100th Birthday of Lucille Ball as well as the 60th Anniversary of the classic sitcom, I Love Lucy. I played the part of Milton Biow, the only ad agent who would accept the show. The play also was broadcasted on XM Sirius Satellite Radio. While I was in New York, I got the call that my 97 yearold grandmother was ill and on her deathbed in Michigan. My grandmother lived alone and was healthy up til the last month of her life. She looked good for age, like in her 70’s while she was in her late 90’s. After the play, I got a chance to go to Michigan to spend her final week of her life with her. She led an active life and was so sharp- such an influence for her actor/triathlete grandson. 97 years! There is so much more life ahead of me then behind me, if that is the case. Haha! This triathlete is dedicated to Grandma Victoria. Through all this madness, I still continued to swim, bike, and run. At 39 years of age, I am in the best shape of my life and will continue to get trimmer well into my 40’s. This is a further testament that "it is NEVER too late to try anything." These were words my late Grandmother spoke as well. If she could have lived with that philosophy, anyone can.
“Preparation IS the key to success”
ABOUT THE WRITER: Mark,'Oz' Ozog is an actor, motivational speaker, triathlete, world traveler, writer, and an avid fan of FitnessX magazine.
CONTACT US TODAY -
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HAVE YOU TRAINED YOUR MIND? WRITTEN BY: MICHELLE JEANPIERRE
You are an athlete. You want to get the best possible performance from your training and hard work. But have you trained your mind? Do you flex your “Mental Biceps”? According to the first nationally representative study of eating disorders in the United States, which appeared in the February 2007 edition of Biological Psychiatry, it is estimated that up to 4.5% of our population will suffer from an eating/body image disorder in their lifetime. What is Body Image? Body image refers to a person’s perception of the aesthetic and sexual attractiveness of their body. Society has, at all times, placed great value on the beauty of the human body. For instance, millions of people flock to Italy every year to admire Michelangelo’s statue of David, an icon of physical perfection. But what problems can arise when a person’s perception of their own body does not correspond to society’s standards? A person’s body image is thought to be shaped by personal experiences, personality, and various other social and cultural forces. The media, fashion industry, action figures, magazines can all act as a pressure cooker of our cultural “ideal” and can be detrimental to the wellbeing of our body image. As a matter of fact, a person’s perception of their appearance may actually be quite different from how others perceive them.
When Body Image Goes Bad When an individual has poor body image, it can result in a myriad of serious psychological conditions. Researchers at McLean Hospital (an affiliate of Harvard Medical School) conducted a 2-year survey in which over 9,000 people across the United States were asked about their mental health. The lifetime prevalence of these studies is as follows:
Women: anorexia nervosa-0.9%, bulimia nervosa-1.5%, binge eating disorder-3.5% Men: anorexia nervosa-0.5%, bulimia nervosa-0.5%, binge eating disorder-2.0% Nearly half of all Americans personally know some one with an eating disorder, and only 1 in 10 people with eating disorders receive treatment. And while anorexia and bulimia may be more widely recognized, it appears that binge eating is the most common eating disorder among men and women. Binge eating disorder is associated with obesity and the subsequent health effects that can come from being overweight, such as diabetes, high blood pressure, and heart disease. Body image is the mental picture that you paint of yourself. And self-esteem is the “real” opinion that you have about yourself; how you value and respect yourself as a person. Self-esteem and body image also exert influences on one another, making it hard to feel good about yourself if you hate your body.
Did you Know: • • • •
HEALTH - FITNESS - WELLNESS READER'S EMAILS Review Magazine
It is estimated that 8 million Americans have an eating disorder 10-15% of those with an eating disorder are males Eating disorders have the highest mortality rate of any mental illness Eating disorders have an early onset: 50% of girls 11-13 years old see themselves as overweight
And, although, many of these symptoms are very commonplace at most gyms (and may be the very definition of the word Bodybuilder!), these practices may also be symptomatic of someone who is experiencing body image/muscle dysmorphia disorder.
I am really impressed with this magazie! Instead of advertisements on every page, it has article after article written by fitness competitors and fitness professionals. Look for my article on "Mastering your Metabolism- Part 2" in this November issue!
• Extreme Exercise • Extreme attention to diet • Lifting/Training through injuries • Constant mirror checking • Anxiety when missing a workout • Neglecting family, friends, job in order to exercise • Abuse of steroids and fatburners
~ Mary Simmons via Facebook
How can you Improve your Body Image? • Engage in Positive Self Talk • Replace any negative statements with positive ones: Instead of “I’m so fat” try “I am strong and I care for and nurture my body” • Focus on the things that you DO like about yourself • Find the things that you DO like about yourself. Next time you look in the mirror, say something positive
I agree with Mary Simmons! Fewer ad and more articles....a magazine very much worth reading! ~ LaVonne Kaye Walker via Facebook
Be Proactive: FitnessX Magazine is my favorite publication. I don’t know of any magazine in the health and fitness industry that allows writers to express their spiritual wellness. There should be no boundaries in expressing one’s faith in God. So many magazines exploit women with the common philosophy that ”sex sells” and claim that it harms no one. It’s about time that people stop supporting any publication that continues to thrive on publishing sexually suggestive photos that degrade women.
• Add a new activity to your skill set, new skills help build self esteem • Appreciate what you are able to do and enjoy being active with your body
Be your Own Best Friend: • Treat yourself with the same kindness and compassion that you would treat a best friend
Accept the Idea that Healthy and Happy Bodies come in all shapes and sizes:
~ Brooke Foster via E-mail
• Being thin or muscular will not automatically make you happy, solve all your problems, or make life more exciting. Constantly remind yourself that everyone is beautiful in his or her own way
Let Go of Perfectionism: • Learn to accept yourself, flaws and all. Striving to reach an arbitrary idea of physical perfection is a form of self-sabotage, and is not possible anyway.
Reconnect with your Body and Mind: • Yoga, stretching, dancing, and pilates are all activities that bring the mind and body together by focusing on the physical experience of the moment. These practices are wonderful for both quieting the mind and building harmony within the body
Mental Biceps If you train your mind and flex your “mental biceps” you are better able to set effective goals, deal with wins and losses, be a leader, concentrate better, and enjoy your experiences while living an active lifestyle. Having a good, healthy body image is paramount. Sometimes body image issues are symptoms of past trauma such as teasing, abuse, abandonment, neglect, or rejection. If any of you are struggling with body image disorders or think that this might be something that is affecting you, I urge you to reach out and work with a qualified therapist. Take good care of yourself, your body is your soul’s companion. ABOUT THE WRITER: Michelle Jeanpierre is a model/writer from the west coast. She works in film and television as an actor and stunt performer. She also owns several small businesses and enjoys competing in her spare time. She is a positive, charismatic, hardworking individual who enjoys living a healthy and active lifestyle. She uses her wealth of knowledge to inspire others to set and reach their own personal goals in both life and in fitness. Photo Credit: Gordan Dumka.
DECEMBER 2011 • FitnessX.com Magazine
Overall, I’m very impressed with your publication. I think it sends a great message and targets your audience very well. In today's fitness and bodybuilding world, it’s refreshing to see a publication focused on looking and feeling great without taking short cuts. As a natural athlete, sometimes I feel like the art of the fitness lifestyle is being replaced by the quick shortcuts that so many take. I really appreciate your emphasis on the "X" and not the "Rx" aspect of training. You do such a great job, especially with your marketing. Now, if you decide to expand your publications to produce a magazine (print or on-line) targeting men’s fitness or natural bodybuilding, I could certainly make contributions, especially for your “over 40” readers. Just something for you to think about. I look forward to an opportunity to contribute to your publications' success.
~ Jim Holcomb via E-mail
FitnessX Magazine Readers, please submit your comments about our magazine and articles at publisher@fitnessX.com. Your comment can be in one of our upcoming issues. Thank you!!
DIETING SUCCESS WRITTEN BY: NOEMIE TREMBLAY
PHOTOS BY: EVA SIMON
Losing weight drains your energy, not only physically but also mentally. But everybody can do it!
Here’s 10 keys for dieting success:
One day at the time !
First, I would recommend starting with what you can replace in your diet. Take away junk food and add 5 to 9 servings of fruits and vegetables each day. Set realistic and smart goals. An example of smart goal is to walk 30 minutes 3 times a week and eventually walk everyday. You can start by eating well for breakfast, the next week you eat well for lunch also, and after 2 weeks you will eat healthy the whole day. "Slowly but surely"…permanent weight loss is a lifelong commitment.
Water and more water !
Drink plenty of water, eight 8 ounces glasses per day. The water helps the metabolism of fat, improves muscle tone and is the best beauty treatment for your skin ladies. You may also notice a decrease of appetite. Warmer water is easier to drink in large quantity but most experts lean toward cold water because the stomach absorbs it quickly and there is also some evidence that cold water might enhance fat burning. Do whatever suits you. Just drink!
Eat several mini-meals during the day.
While dieting, you should eat 5 mini-meals during the day, every 3 hours. Eat fewer calories than you burn is a "must". When you are hungry all the time, eating fewer calories can be challenging. If you eat several mini meals during the day you will be better able to control your appetite and weight. You should not be eating at least 2 hours before bedtime.
Proteins at every meal
Protein is the secret weapon in weight control. Protein is more satisfying than carbs or fats. It helps preserve muscle mass and encourages fat burning while keeping you feeling full. Eggs (white), meats, salmon and chicken are full of proteins. You should also consider protein shakes in your diet; shakes are very high in proteins and low in carbs and calories.
FitnessX Magazine • DECEMBER 2011
Enjoy healthy food !
Changing your diet means lowering your calorie intake but it does not mean giving up on taste and satisfaction. Use your imagination; be creative to help you achieve your goals without giving up on taste. Use fresh herbs, like fresh basil, olive oil, fresh vegetables and fresh fruits. For example, stir chicken with vegetables, olive oil and cashew. You may discover new flavors and taste. But be careful you can not use olive oil in a large amount, it’s 9 calories per gram of fats.
Get active and keep it positive!
Be careful, don’t use exercise either to punish yourself for eating or to "earn" the right to eat more. Instead focus on how great you feel, how much better you sleep and how much energy you have when you exercise. Sometimes you can only use the stairs instead of the elevators; you can park your car at the far end of the lot when shopping. Always be active is the key!
Don’t underestimate good fats
Good fat is absolutely essential for good health and essential for weight loss. Best fats to eat for weight loss are: Avocado (improves insulin function), Extra virgin oil (burns brown fat), EPA/DHA oil, Omega 3 (lowers cortisol). While on your diet you should take EPA/DHA supplement with your multi-vitamins every morning.
Cheat once a week!!
YES, you can become a cheater once a week. You will simply surprise your metabolism and raise your leptin level, wich is low when dieting. This metabolic boost will help you to burn more fat. A cheat meal or one complete day will be good for you mentally and physically. You can choose, for example, to cheat every Saturday, a meal or the whole day. No guilt, you can !
Tips to control eating
Especially at night, controlling your eating can be hard. Find some tips that suit you and works for you to change your mind. Brush your teeth before you watch TV, chew gum, read a book, go for a walk or clean your house; but don’t get bored, get active. Try to find a way not to think about eating with simple tips.
Do it for yourself!!!
No one else can make you lose weight. You start a new diet to please YOURSELF and nobody else. Think about what are your motivations to be on a diet. There’s plenty of good reasons-- Is it for a better overall health or for a vacation at the beach? You have to know why and stay focused. Make it a commitment for yourself and make it a permanent weight loss, if you don’t you may gain back every pound you lost. Think about it! Also, search the guidance of an expert (nutritionist, trainer, life coach...) to help your achieve you goal and give you good advice. ABOUT THE WRITER: Noemie Trenblay is a Pro Wbff Fitness Model, and certified personal trainer. She has been doing martial arts for many many years, She is also a gym owner in Canada, a boxing event promoter, a restaurant owner and most important, she is also a proud mom. Noemie has always been an athlete, she has been doing lots of differents sports: sprinting, gymnastic, Tae Kwon Do, Karate and of course fitness, are only few of them. Four years ago, Noemie started to compete in figure division to try to get my Pro card. At that time, she was competing all around the world in a professional karate team, sparring division. So it was another challenge for her , she loved it! She won overall at the regional contest and overall at the national level, 2 years after. Noemie just won her Wbff Pro card few months ago, in the Fitness Model Division. She is very proud of it ! Modeling is her passion and she is very professional about it. She was lucky enough to be publish in several Fitness magazine and Glamour magazine in 2010 and 2011, and 2012 should be great also. Noemie is just a fun, easy going and outgoing person who thinks that everything is possible !! Photo Credit: Eva Simon
DECEMBER 2011 • FitnessX Magazine
ver ything in your life is prepped and planned. You love nothing more than busting your ass down at the gym, weighing out your food, and eating out of tupper ware. It's just par t of the pack age when striving for that ultimate physique. To others it may seem like such hard work, but to you it's just a way of life. Carr ying around cold chicken and broccoli in your bag and then discovering 'oh yes it's time to eat.' You look around and realize you' ve in the middle of the street.....but you gotta eat! I'm sure there's been times where you're sat down in such a ridiculous place at the most inconvenient time. But you gotta do what you gotta do. I just have to laugh at myself sometimes as you get such weird looks especially when you're sat on a long flight and whipped out your tupper ware ever y couple of hours with the stench of cold veggies stinking out the plane. But sometimes you just have to do it. It's a way of life that you choose. I'm sure time and time again you hear, 'but why?' It's what makes you happy and as long as it doesn' t affect others around you. Sometimes you can get so obsessed with training and eating at cer tain times and often cancelling on social gatherings or events. This is when you really have to find a balance. What's impor tant to you in life? Training and diet? Yes! But what about your friends and family? Your work? Learning to adapt is the key to success in balancing out your life. Tr y to plan ahead and work yourself around things, after-all.... planning and prepping is what you do best. If invited to dinner, tr y to eat before and simply enjoy being around your friends. If possible, why not tr y find a restaurant in which you can order from. If you are unable to eat out, you can still sit and have a green tea. Sometimes, in cer tain events it's difficult to take your own food. I' ve found my bra to be the answer. Yes, that's right - when I go to a basketball game, I bag up my protein powder and stuff it in one side and my rice cake in the other. The things we put ourselves through! I recently had to fly back to the UK for my best friend's wedding, which was just 3 weeks before my competition. I landed with jet lag as it was an 8-hour time difference. Then, as we star ted to drive up nor th from the airpor t we got stuck in traffic and it ended up an 8-hour journey in which i had to stop at a ser vice station and tr y and be as healthy as possible. I couldn' t do all my training over the next 2 days as there was so many issues and being bridesmaid to my best friend....I put her first. It was an amazing day and she looked stunning. She was so sweet to tell the caterers to make me a special order---plain grilled chicken breast and vegetables (no oil, no salt) on the wedding menu. Like planning your training why not pencil times that you can go and do something fun with friends or family.
FitnessX Magazine • DECEMBER 2011
Sometimes we just need to remind ourselves about what is impor tant in life. We can become so obsessed and focused with the competition that we lose track of what is going on around us. Being with friends and family brings us happiness and warmth in our lives so we should do ever ything possible to keep that in mind . ABOUT THE WRITER: Danielle Laws was born in Burnley but grew up in Nottingham, England. After much success in her first year of competing in the UK, She has moved to Los Angeles, CA to pursue her dream of becoming an IFBB Bikini Pro. Danielle loves the fitness industry so much that she knew where she had to be. She's a model and also a personal trainer who loves everything to do with being fit and healthy…..it’s a lifestyle and she wouldn’t change it for the world. Danielle is proud to be a role model and she is so happy to help anyone who wants to follow in her footsteps. Photo Credit: Andrew Nicholson
Leha Long‘s Receipes
Cooki e s and C r e am P rot e in S hak e
TA L K
WBFF PRO SARA MARIE PHOTOs BY:
This is a Q and A column dedicated to questions for the FitnessX readers about a very real issue, that of children! What exactly do you do to get your physique to where you want it with kids. Your everyday readers that are working moms, single or married have very real challenges that keep them from reaching their full potential. With a column dedicated to these very important and realistic issues, questions can be answered by none other than a top ranked WBFF bikini pro, wife, working woman and mother of three little girls. Who better than Sara Marie to answer these questions in a realistic and very straight forward manner.
Q: Dear Sara Marie,
How do you find time as a working mom to fit in your workouts whether competing or not? Teresa, LA
p ro t e i n p o wd e r f l a vo r ·
3 re g u l a r s i z e d s u g a r - f re e c o o k i e s o f yo u r c h o i c e o r 6 m i n i
Well Teresa, this is a great question and can be a tough citation for any mom working or not. Let’s face it, it’s hard enough to work out when you don’t have kids and just have a job, right! Well imagine how much harder it is to plan when there are kids involved. First, I must say it’s important to have a routine, even if you follow it closely everyday it will be easier for you and your kids if they know what to expect. For instance, I work three days a week and on the days I do work, I set up my workout time in the morning before work and after I put the kids on the bus. This way, my workout is done before I get out of work and is a few less days I have to take the kids with me even though they enjoy going. So a few days a week, try to make yourself get out of bed early and go while they are still sleeping, or maybe dad can get them ready so you can go and then come home and you both can put them on the bus together. Now on the days I stay home, my girls know that we go to the gym between 9 and 10am. This gives then time to wake up and get ready and they know it's gym time. I love my gym because the daycare is clean and fun, plus the kids look forward to seeing their friends. Now we go and get gym time done and mommy has the rest of the day to hang out with them. I must add that if you are going to make this a lifestyle it’s important to explain why we go to the gym, on your way in or out explain to them that we are going to work out with mommy for a few minutes. Get them interested in why the gym is fun. Let them go on a ball and do sit ups while you hold their feet, have them stand on the stair stepper while you stand behind and let them take a few steps. Grab the two to five pound dumbbells and have them do curls and tell them good job look how strong you are. Not only will you build their excitement in fitness but you will encourage them to develop good habits about gym importance. On Saturdays, my husband and I go together then we come home and make a healthy breakfast. The kids love this day because this is the most packed day of the week and there are so many kids to play with. Me and my husband also take them to the mate area after and do a few things before we leave so they again look forward to their workout. Good luck Teresa, find a routine and stick with it, your kids will enjoy it and so will you. There is no reason to feel guilty about taking time for yourself, as a mom we deserve time too.
1 . 5 s c o o p s o f yo u r f a vo r i t e
c o o k i e s o f yo u r c h o i c e ·
1 t s p. o f v a n i l l a e x t r a c t
Wa t e r
Directions: B l e nd all of t h e abov e ingr e di e n t s wi t h approximat e ly 6 - 8 oz . of wat e r in a bl e nd e r . I f you lik e your shak e s r e ally t hick t h e n do not us e as much wat e r . A dd mor e wat e r as n e e d e d if i t ' s too t hick . O p t ional : I f you ar e making a chocolat e chip prot e in shak e t h e n add 1 t bsp. of dark chocolat e chips and / or your fa vori t e nu t s to t h e mix t ur e . B l e nd on a slow sp e e d un t il t h e cook i e s ar e brok e n in to small pi e c e s . P our t h e shak e in to a glass , and top i t off wi t h sugar - fr e e Cool W hip, dark chocolat e chips , nu t s , a sugar - fr e e cooki e , and / or cinnamon !
AFTERMATH ALCOHOL OF
e have all been there - We work hard all week in the gym, staying focused and following our nutrition plans. Then.......Friday night arrives. TGIF!!! Everyone looks forward to weekends, especially after a hectic week at work, but what we do on the weekends can set back all of the hard work we put in at the gym during the week. If we all knew exactly how much we set our muscle gains and fat loss back, would we still celebrate each and every weekend the same?
That adds up to many empty calories that your body will need to burn off before it can go back to burning fat again. While beer is high in carbohydrates and martinis high in both sugar and fat, there is not an alcoholic beverage that caters to a healthy lifestyle.
Alcohol loosens Inhibitions Once you have consumed a few cocktails, suddenly your strong will to stay away from those appetizers will definitely be suppressed. As alcohol stimulates appetite, chances are that with your relaxed state of mind, you will begin to justify eating extra calories. So on top of the alcohol calories, it is likely you will eat many more unnecessary ones.
Reduces Metabolic Rate Our metabolic rate is the “boss” when it comes to how we burn our energy. Once we tamper with our testosterone levels, we are also tampering with our metabolic rate. A higher metabolic rate is healthier and makes it possible to burn more calories at rest.
Alcohol supplies two times as many calories as protein and carbohydrates
Alcohol lowers Testosterone Levels This is a big red stop sign for everyone, not just future bodybuilders. Testosterone is an anabolic hormone that plays a large role in muscle gains. Testosterone is also helpful in the fat loss process.When testosterone levels decrease with alcohol consumption, you are drastically reducing an immense built in fat burner.
Harmful Possibilities There is no denying that steady consumption of alcohol can lead to internal damage. Ninety-eight percent of alcohol is processed through the liver, with the remaining expelled through sweat, urine and waste. Without proper liver function, our bodies cannot successfully break down or detoxify fats, proteins or carbohydrates.
Abstain and Gain? Now the big question remains - Can you drink and still lose weight or gain muscle?? Based on what I have outlined here, alcohol prevents fat loss and negatively affects physical performance. Not only does it have harmful effects, but in truth, the hangover will most likely prevent you from getting to the gym as well. Keep in mind that all of this does vary depending on the individual and their fitness goals. If you are a work horse in the gym and are building muscle, it is not in your favor to spend your weekends the same way as someone who is not as serious about their fitness or their overall health. For someone who is more of a “weekday warrior” at the gym, moderate weekend alcohol consumption may suit their lifestyle and still be able to maintain their physic. Before I became a nutritionist and involved in fitness, I found myself on this merry-go-round. Determined to break the cycle, I halted my drinking habits, and focused my energy on progressing instead of simply maintaining, at best. I have witnessed fantastic results by myself and my clients, simply by cutting down on alcohol consumption.
FitnessX Magazine • DECEMBER 2011
ABOUT THE WRITER: Monique Kabel
is a Fitness Competitor and Enthusiast. She recently received her Sport Nutrition certificate and is the owner of Evolution Nutrition based out of Fort McMurray, AB. She is preparing for her upcoming WBFF competition, October 15, 2011. Photo Credit: Trevor Howell
Back on Track
1. Sonko BJ, Prentice AM, Murgatroyd PR, Goldberg GR, van de Ven ML, Coward WA. (1994). Effect of alcohol on postmeal fatstorage. http://www.ncbi.nlm.nih.gov/ pubmed/8116538.AmericanJournalofClinical Nutrition, 59, 619-625 2. Schutz, Y. (2000). Role of substrate utilization and thermogenesis on bodyweight control with particular reference toalcohol. http://www.ncbi.nlm.nih.gov/ pubmed/11115785.ProceedingsoftheNutrition Society, 59, 511-517
5. http://www.hopkins-gi.org/GDL_Disease.aspx?CurrentUDV=31&GDL_Disease_ID=FE859301-360B-4201959B-3256E859CD01&GDL_DC_ ID=9AA60584-3607-4D15-A459BD3F67A3A4A7. Alcoholic Liver Disease: Introduction. Johns Hopkins Medicine: Gastroenterology & Hepatology. http://en.wikipedia.org/wiki/ Baltimore,_MD" Baltimore, MD: http:// en.wikipedia.org/wiki/Johns_Hopkins_ Hospital. Johns Hopkins Hospital. 2010. http://www.hopkins-gi.org/GDL_Disease.aspx?CurrentUDV=31&GDL_Disease_ID=FE859301-360B-4201959B-3256E859CD01&GDL_DC_ ID=9AA60584-3607-4D15-A459BD3F67A3A4A7" http://www. hopkins-gi.org/GDL_Disease. aspx?CurrentUDV=31&GDL_Disease_ID=FE859301-360B-4201959B-3256E859CD01&GDL_DC_ ID=9AA60584-3607-4D15-A459BD3F67A3A4A7. Retrieved January 27, 2010. 6. http://en.wikipedia.org/wiki/ Alcoholic_liver_disease. http://www. gi.org/patients/cgp/pdf/alcohol.pdf. "Alcoholic Liver Disease". Common Gastrointestinal Problems: A Consumer Health Guide. "http://en.wikipedia. org/wiki/Arlington,_VA" Arlington, VA: http://en.wikipedia.org/wiki/American_College_of_Gastroenterology. American College of Gastroenterology. 2010. http://www.gi.org/patients/cgp/ pdf/alcohol.pdf. Retrieved January 27, 2010
wi t h C hocolat e S yrup / S pr e ad
ha Long Elliott
* Stay busy! I've noticed when I have too much down time I think about food. Instead, call a friend, read a book, or find a hobby you enjoy doing to occupy your time. This will take your mind off of the negative things that will keep you from your goal(s). * Drink lots of water! Drinking lots of water will help keep you full, and it's great for your complexion! * Brush your teeth! Brushing your teeth after every meal will help curb your appetite. * Keep a picture of someone you envy on your refrigerator and/or your cell phone. I take my phone inside the gym, and when I'm about to give up I look at the picture I have of a successful competitor, and it reminds me of my goal. This always works! * Mistakes! If you don't feel like working out or if you are about to eat something you shouldn't think about a time you did this before. How did it make you feel? I usually regret it. I look back and realize it wasn't worth the calories or wasting my time doing something else when I should have gone to the gym. * Me Time! It's ok to go into a "cave". When I am really focused on something I want I usually go into my "cave". My family and friends are totally understanding of this and support me. My "me time" allows me to focus on what I want in life. Spending time with yourself and you only allows you to see what makes YOU happy and what YOU want in life. * Dining Out in a Ziploc Bag! When family and friends ask you to go to dinner, don't feel like you can't go! You can! You just can't eat what's on the menu if you are dieting for a competition, though. Instead, take your food with you in plastic bags and ask for a plate. You can still enjoy the atmosphere and spend time with your family and friends! * Clean Up! If you have people or anything that is keeping you from achieving your goals you may want to reconsider your relationship with these people or things. Think about what's important to you. It's very important to surround yourself with supporting and positive people during this time! * Last, but not least…be patient! I wanted to receive my pro card at my very first national show. I have learned that everything happens for a reason, and it will happen when it's meant to be. Competing allows me to meet new people who are in the industry as well, and every show is a learning experience. If you compete and don't place where you think you should, don't let this discourage you! Take it as a learning experience and keep pushing! Whatever your goals are…keep these tips in mind
and IT WILL HAPPEN!
ABOUT THE WRITER: Leha Long lives in Atlanta, GA. She is a fitness model, NPC competitor, writer, trainer, and nutritionist. Leha is also a Team Bombshell Member for Bikini. Please check out her website at lehahealthandfitness.wordpress.com for more information. Photo Credit: BillyBow Photography
C hocolat e P rot e in Pancak e s
Written by Le ngela Photo by A
One of my goals in life is to earn my pro-card. Dieting and training can be grueling sometimes, but when you have a goal you have to find ways to stay focused and motivated. As I'm prepping for my first national show, the IFBB North American show in Ohio, I have some "tricks" that I use to stay on track. When you find yourself steering away from your goal(s) keep these tricks in mind to keep you from not achieving you goal!
3. Raben A, Agerholm-Larsen L, Flint A, Holst JJ, Astrup A. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. http://www.ncbi.nlm.nih.gov/ pubmed/12499328. American Journal of Clinical Nutrition, 77, 91-100 4. Lands WE (November 1995). http:// www.ajcn.org/cgi/pmidlookup?vie w=long&pmid=7484928. "Alcohol and energy intake". Am. J. Clin. Nutr. 62 (5 Suppl): 1101S–1106S. http:// en.wikipedia.org/wiki/PubMed_Identifier. http://www.ncbi.nlm.nih.gov/ pubmed/7484928" 7484928. http:// www.ajcn.org/cgi/pmidlookup?view=l ong&pmid=7484928. http://www.ajcn. org/cgi/pmidlookup?view=long&pm id=7484928.http://en.wikipedia.org/ wiki/Alcoholic_liver_disease
Leha Long‘s Receipes
Did someone say pancakes? I love pancakes! I can eat them while dieting and training for a competition, and so can you! There's so many things you can add to pancakes to make it fun. Here's one of my all time favorites!
Pancake Ingredients: · 2 egg whites · 1/2 cup of dr y oats · 1 t b s p. o f u n s we e t e n e d c o c o a · 1 t s p. o f f l a x m e a l · 1 t s p. o f c i n n a m o n ( o p t i o n a l ) · 1 / 3 s c o o p o f c h o c o l a t e p ro t e i n p o wd e r · Wa t e r
Chocolate Syrup/ Spread Ingredients: · 1 packet of Stevia · 1 t b s p. o f u n s we e t e n e d c o c o a · 1 t b s p. o f u n s we e t e n e d c o c o a · 1 t s p. o f c i n n a m o n · Wa t e r
Pancake Directions: M ix all of t h e pancak e ingr e di e n t s in a bl e nd e r un t il smoot h . P our all of t h e mix t ur e to mak e on e big pancak e in a pr e - h e at e d cooking pan t hat has b e e n spray e d wi t h cooking spray, or you can divid e t h e mix in to t wo for t wo pancak e s . W h e n t h e mix bubbl e s flip to t h e ot h e r sid e . Cook un t il e ach sid e is brown .
Chocolate Syrup/ Spread Directions: M ix t h e ingr e di e n t s tog e t h e r in a hot pan wi t h a li t t l e wat e r . I f you wan t syrup t h e n us e mor e wat e r wi t h t h e mix . I f you wan t your mix to b e t hick lik e a spr e ad t h e n don ' t us e as much wat e r . Th e mix will bubbl e . K e e p s t ir ring un t il i t ' s to t h e t hickn e ss you d e sir e . P our or spr e ad on top of your pancak e ( s ) wh e n i t ' s r e ady.
a LOOK INSIDE the
MIND FIT BODY of a
HEATHER L. ELLIS, MSPT, ATC, WIFE and MOTHER oF 2
s you embark on your journey to achieve the fit and healthy body you’ve always envied in the magazines…the key to your success…is understand that before seeing sculpted abs and a fit body, you must first sculpt your mind. You must recognize and fully acknowledge the importance of your mind’s commitment to your physical goals, as your own mind can be the difference in your reaching your greatest potential. Researching, reading, and sifting through an abundance of information will certainly find you all the information you need regarding nutrition and training. You can even find nutrition and workout programs all planned out for you. Finding information is easy: read it and implement it, but you must commit to reassessing and monitoring your progress to continue to move closer to your goals. First, achieve the mindset: ready, committed, dedicated and strong, then achieving the fit body and healthy lifestyle becomes a reachable goal. The mind, in many ways needs to be stronger than the body. Those people who are most successful in achieving their physique and health goals are those who invest themselves in their time in the gym. They have also committed their lifestyle outside the gym to support their goals to continue to improve their physique and health.
• The Fit Mind’s Thoughts on Training Certainly we all know you can never achieve a fit body without hard physical training. Regular training sessions are certainly part of the fit body master plan, but a truly fit mind sees training as a regular part of daily routine and looks forward to regular training sessions. Training needs to be organized and planned, but training sessions are part of life, not another item on the to-do list that keeps getting pushed to tomorrow’s list. My training sessions are already carved into the daily routine starting at 4:30 am, whether it’s a quick cardio session at home or a full weight training session at the gym. The point is I always start my day with some form of physical activity guaranteed to get body and mind going in a positive direction to start the day. Sure, some days it is hard to get up before the sun while the rest of the house is still snoring, but I always feel energized upon completing the workout. As I like to say-- the only workout I regret is the one I didn’t do. If the early hours may not work for you, find a time that does, the key is to make training an enjoyable part of your day and part of your routine.
• The Fit Mind’s Thoughts on Nutrition At some point, we all find ourselves making less than optimal choices about food, whether it be what we eat or how much or even the reasons that we eat. To a fit mind, nutrition is the fuel plan for the body, never a response to stress, boredom, or the focus of a social outing. The fit mind builds a taste preference for healthy fuel sources providing the building blocks needed for the processes of growth, recovery and repair. The fit mind conquers emotional hunger, acknowledging only hunger that is signaling the body’s need for fuel. Eating must always be a mindful activity. With a good nutrition plan, the fit mind will become in tune to the body’s needs for fuel, craving a balance of protein, carbs and healthy fats, not sugar or processed foods.
• The Fit Mind’s Thoughts on Obstacles, Goals and Mapping Out the Path of Life Every path, whether physical or literal, encounters obstacles. The key is to find a way to acknowledge these obstacles, never entertaining obstacles as excuses, but instead formulating a plan and creating solutions to conquer the challenge. Attaching the label of obstacle to a challenge sounds like an excuse to fail or stop forward motion, instead see the challenge as an opportunity and learning experience. Confidence levels soar as challenges are conquered and goals are met. This leads only to the desire to push a little harder, aim a little higher…future challenges will become welcomed and approached with enthusiasm. You get one life with a million little choices….choose a path that includes health and fitness to carry you down all the winding roads. You don’t achieve fitness or health, you live it! The quick fixes and the magic pills may provide quick results but those results are just that…quick and fleeting. Consider each decision…will it lead me closer to my goals or delay my success at achieving them? Don’t look for the easy way, work hard and take pride in owning a fit body! The harder you work to achieve it, the more valuable it becomes. Life is the one time we don’t want to take the short cuts, enjoy the learning experience of the journey. Find a balance in life, creating a lifestyle you can live with and enjoy for the long term.
• Your Sculpted, Fit Mind Physical training in the gym is hard, but truth is the real challenge is achieving a fit mind….then the rest is easy. Start sculpting your mind, change your attitudes and relationship with food, and feed the body fuel. Change your outlook on exercise; enjoy being physically active every day, make training part of routine, part of life. Your new fit mind never “starts tomorrow” but uses tomorrow to reassess and improve upon today. Accept these changes as your new lifestyle, live it and once you see and feel the results of your hard work, you’ll be hooked and by then your new fit mind will be leading the way and your lean, sculpted physique is a bonus! Congratulate your- ABOUT THE WRITER: Heather Ellis works full time as a physical therapist and certified athletic trainer, working in the healthcare self on your fit mind and body…it’s yours to keep, the mind and a healthy lifestyle field for over 15 years. Her other full time job is being a wife and have been sculpted and these are the real key to maintaining the fit and healthy mother of 2 young boys. At 38 years young, Heather is in the best physique we all admire. shape of her life with a new mission and motivation. Her passion is sculpting a fit and healthy lifestyle for herself and her family. Heather finds great satisfaction in inspiring and motivating others, reaching out through writing and setting a positive example for those around her. Photo Credit: Berkeley D. Ellis III
FitnessX Magazine • DECEMBER 2011
MERCEDES PEREZ PHOTO BY:
AS A WRITTEN BY:
beginning • • • • • •
Nine short months ago, I decided to change my body. It was early November, 2010, that I consciously spoke about wanting to dramatically change my body. Honestly, I had no idea what was in store in the months to come. I simply knew I wanted to lose body fat and look like a figure competitor. I came to my husband one day out of the blue and told him, “I want to be a fitness model and do a figure competition.” I don’t know what compelled me to tell him, after all, it was ridiculous to think this wife, mother of two and Middle School Counselor could be a Fitness Model and compete! That just didn’t happen! Or, did it?? It was that night that I jumped on the computer and scoured the internet for hours on end, day and night. I would email and message complete strangers and ask them, “How do you look the way you look? What do YOU eat and what do YOU do to work out?” It was then that I discovered the term “Clean Eating.” I had never heard this term, but I didn’t question it or balk at it; instead I purchased a book on Amazon and did my homework on Clean Eating and never looked back. I immediately started to make changes in how and what I ate. The results were astounding.
A F TE R
are a changin’ • • • • • •
After just three short weeks of attempting to Eat Clean and weight train, I noticed a remarkable difference in my physique! Not only had the bloated look gone away in my mid-section, but I was actually feeling skinny and my mommy tummy was gone AND flat!!! Then, the real changes started to happen! I was at a restaurant one evening, in late November, when I noticed a girl from the gym at the next table. I had always admired her physique from afar and never approached her. My husband thought she was a figure competitor because he overheard her talking at the gym about her show. I approached her (finger’s crossed she wouldn’t just blow me off) and asked her if she competed. She replied, “Yes, I do, and I just did my first show and placed 5th in my class!!” The excitement that exuded from her was contagious! That same night, she gave me her trainer’s number. We had not even reached our car, and I had already left her trainer a voicemail and a text message asking to meet with her! Two days later I met with Valerie Cota with VIP Factor Personal Training for a consultation, and started training with her two weeks later. She took my then skinny frame to what resembled a figure competitor’s frame, adding muscle. A few short weeks later, I finally committed to doing my first figure competition!! This might have been one of the scariest points in the whole process; admitting and telling people what I was doing. What if I didn’t make it? What if I wasn’t strong enough and couldn’t hang? This in itself was one of the biggest hurdles for me to overcome. To OWN it and DO it!!!
Show Time • • • • • •
On May 14th, 2011, I competed in my first ever figure competition! Not only did I compete, I WON the Overall honors in the Figure Division!! It was the most amazing experience of my life, and looking back, I still can’t believe how much my life has changed in this short time!! I can’t believe all that I have accomplished, and what you CAN accomplish if you have a goal in mind. I am actually well on my way to reaching my other goal of being a fitness model. I have big dreams and high hopes, and I now have the confidence to take those risks to achieve my goals.
▪ Never Say Never • • • • • •
I am so excited about my new-found way of life, that it is difficult to contain sometimes. I want everyone to feel the way I feel, and have unconditional love for themselves. As moms we are stretched so thin and wear so many hats on a daily basis, that it really does seem like it could “never” happen. I want to be the one to tell you, it CAN happen!! It IS possible. I am also here to tell you that it won’t be easy and there won’t be some sacrifices made along the way, but in the end, it will be worth it! It is so important for us, as women and moms to feel empowered and confident in our day to day actions. It’s even more important that we pass this confidence on to our children so that they will be successful adults in society. ABOUT THE WRITER: Jaime Perry is a 34-yearI would encourage you to take some risks. Ask questions. Put yourself out old wife, mother of two amazing kids, and there when it is comfortable and ask for help or assistance with your goals. works full-time as a Middle School CounselI didn’t know exactly what I wanted or what the course would be, but I did or. Jaime’s family is her first priority and she know it required action on my part. Even if it was sending an email or reading enjoys spending time with them whenever a blog, that was a necessary action to get to the end result. I am more excited possible. Photo Credit: Mike Byerly for the future than ever before, not only for myself, but for my family as well. DECEMBER 2011 • FitnessX Magazine
FIT VS. Healthy WRITTEN BY
BA PSYCH, PTS, NWS, CCP
HE STRUGGLES OF A FITNESS COMPETITOR
I've been competing in the fitness industry for
several years now (with gaps in between) and one thing I can tell you is that I'm still learning - the prep is certainly a process that I've experimented with and have heeded bad advice to get stage ready, as well as good. But even as a rookie I realized in a hurry, that a lot of (not all) contest prep methods or just to get that fitness magazine look - were unhealthy - diets that were nutrient deficient as well as an abundance of overtraining. A lifestyle as a competitor I was drawn to - but I did not want to adhere to the rollercoaster that seemed to go hand in hand with it. I always felt there was a better way. The change came for me when I started thinking more like an athlete - because that is what I am.
Rewinding a bit - before I became a mother, I really only had myself to think about. Of course I cared about my health, but I can say in all honesty that over the years i have taken on a few stringent diets, over trained some and took a few fat burners (which DO NOT work) - all in the name of chasing the look of a competitor, or model I admired on the cover of my favourite fitness magazine. I did achieve that look a few times, but I could never hold onto it very long... and I felt like a failure. Not only did it affect the way I felt about myself, but it also was leading me down the road to an unhealthy view food, as well as making me dread my workouts. At that point I knew something had to give, and felt like I wasn't cut out for the industry. So at that time, I decided to focus on being just being healthy, happy and to stay active at activities I enjoyed. My husband and I also decided then, that we were going to try to conceive our first child - so I knew I wanted to be at my best physically and mentally for my upcoming pregnancy and child to be - and I really haven't looked back since. When my son was born, my love for the industry returned, and I set new goals for myself and swore I would achieve my best shape without overtraining or restrictive diets. Besides, my son was top priority now, and I needed to be healthy and balanced for him.
WAYNE FORREST PHOTOGRAPHY
MY STEPS TO A HEALTHIER ME! • I cut my workout times from previous years in half or even a third - simply packing more quality training in less time. • I maintained a healthy attitude towards my fitness, workouts and nutrition allowing them to have importance in my life, but not be everything. • I ate foods I enjoyed and didn’t cut nutrients out for the sake of trying to get in shape in a hurry. Remember, the quick fix methods are merely band aids and cannot be maintained. Consistency and balance will win you your best physique every time. • I allowed myself splurges, even while getting contest ready. When nothing is forbidden (in moderation), it eliminates the guilt factor. • I did NOT do any activities or workouts I did not enjoy. For me, I always despised doing cardio first thing in the morning on an empty stomach. To me, it made no sense to not be fueling my workouts. I would not look forward to doing it and would drag my feet. Some people may be okay with it or even enjoy morning fasted cardio, but not for me! I haven’t done it in years nor will I again. Not only did I eat a balanced pre-workout meal every time, but I did very little cardio to achieve and maintain my best physique to date. This, in turn, made me • I have banned fat burners and other like- minded supplements from my menu - they do not work - and (in my opinion) mess around with your thyroid and metabolism. I certainly didn’t take thermogenics all the time when I did take them, however I admittedly tried them, but I proudly haven’t touched them in many years. So when you see someone at your gym, in a fitness magazine or anywhere really, who has that fit look , you may automatically assume that they are healthy and must really take care of themselves. You now know that the truth is, there is more than one way to lose weight and get a lean, fit looking physique. Just like being skinny doesn’t necessarily mean being healthy, nor does having a lean physique or low body fat percentage. Achieve and maintain your best physique in a manner you can be proud of - healthfully with a balance in your life that leaves room for the rest of your life and the people in it. or restrictive diets. Besides, my son was top priority now, and I needed to be healthy and balanced for him.
THINK LIKE AN ATHLETE! As always, I believe in you! I started thinking more about what was healthy, and more like an athlete. I started fueling my workouts ABOUT THE WRITER: like an athlete, ate when I was hungry, and made it a priority to get all the nutrients I needed to be Val Andrea-Way is a Certified Life Coach, Master Trainer & Nutrition HEALTHY. I learned it's not all about looking fit but beConsultant. She is also a National-Level Competitor, BioX Nutrition ing healthy from the inside out. I researched and read Athlete & Rep, as well as a mother and wife. For more information, a tremendous amount regarding nutrition as well as training (on top of my certifications) and this helped you can email Val at firstname.lastname@example.org. Photo Credit: Serme build towards a lifestyle I could live with, be proud gio's Photography of, while reaching my fitness and competition goals.
FitnessX Magazine • DECEMBER 2011
chi - in er or t publish • Edi er/ wn • O
Editor-In-Chief November 28, 2011 – LOS ANGELES, CA BillyBow Aguirre, Publisher and CEO of FitnessX Magazine, announced that Co-Publisher, Kat Painter, has been promoted from Assistant Editor/Copy Editor to Editor-in-Chief of the leading international publication on women’s health, fitness and wellness. As the new Editor-in-Chief, Painter is responsible for leading the editorial team on both the publication and the website. She will focus on setting editorial strategy and creating original content. Kat Painter has been actively involved in the health and fitness industry for over 25 years as a top natural, competitive athlete in various sports and as an elite fitness professional. She used her entrepreneurial skills and started several boot camp programs in Alabama, Tennessee, and California shaping the lives of hundreds of people to adopt an active and healthy lifestyle. Painter’s journalism experience with working as an editor and writer for various publications and websites throughout her corporate career led her to become an industry leader. In January 2010, Kat joined the FitnessX Magazine team as a staff writer and media consultant for the online publication. She helped develop and restructure the online magazine and website based on the research she conducted over a 10-month period. In December 2010, Kat signed a partnership with BillyBow to co-own and co-publish FitnessX Magazine. Her greatest achievement was launching the first print publication in January 2011. Kat stated, “I am honored to be promoted to Editor-in-Chief of FitnessX Magazine. This is an opportunity of a lifetime to be working with top-notch writers in the health and fitness industry. I feel so blessed to work with like-minded individuals who are passionate, value integrity and love helping others. FitnessX Magazine takes pride in listening to all their readers’ comments, suggestions and requests. We are constantly evolving and provide inspirational content that our female readers value. Our goal is to inspire all women to take control of their lives and attain a balanced, healthy lifestyle. It is never too late to make a positive change in your life.” Currently, Kat serves as an advocate for many prominent charitable organizations like the “Fighting Children’s Obesity Campaign”, “Safe Passage” and the “Dream Again Campaign”. She continues to volunteer her time to speak to the youth at schools about body image, fitness, and nutrition. You can find more information about Kat at her fitness website www.gofusionfitness.net or contact her at email@example.com. About FitnessX Magazine FitnessX Magazine was established in 2009 as an online magazine and evolved into a print publication in January 2011. It is now a bi-monthly print and digital publication focusing on women’s health, fitness and wellness topics by encouraging the mainstream population to adopt a healthy, natural, balanced lifestyle. Mission Statement: FitnessX Magazine strives to inspire women by making a difference in empowering and encouraging women to live a healthy lifestyle. The publication takes pride in sharing heart-warming stories on health, fitness and wellness. The readers vary in age, body composition, ethnic background, economic status, and professional background, but have the common goal of improving themselves through health, fitness, and wellness. FitnessX Magazine readers are health-conscious, discovering or already adopting healthy lifestyle practices, and interested in bettering themselves. FitnessX Magazine features athletes in all sports, professionals who work in the health/ fitness/wellness industry, everyday people who have made remarkable strides in motivating others to a live healthy lifestyle, and includes articles on the latest and most popular topics of interest. At FitnessX Magazine, the tag line says it all — “Inspiring YOU to Live Well…NATURALLY!”
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DECEMBER 2011 • FitnessX Magazine
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Published on Dec 1, 2011