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March 2011

HEALTH - FITNESS - WELLNESS Magazine

Jennifer Rankin A Rising Star

Amy Barnes Real Life Inspiration

Healthy Shopping & Recipes Leha Long

Are Your Friends Toxic? Tara Thatcher

Is Your Skin Healthy?

dr. david jockers

protect your shoulders 


IS S UE 3

MARC H 2011

4 - Proper Carb Intake Ratios For High Athletic Performance By: Co re y N .

6 - The Ro ad t o a F i t a n d Healthy Lifes tyle By: Leha Lon g 10 - The H ea l t h y Gro cery List & Recipes By : Leha Lon g 18 - Nu t rit i o n Leads t o Healthy S kin by: Dr. David Jockers 24 - Am y B arn es - Own er , P ers onal Trainer, Motivation al Speak er & R ea l Life Inspira tion

Ph o tog raphers

E dit o r / Desi g ner

C o v er Sho t By B il l Dobbins

B i l l y B o w & Kat P ai n t er

Ph o tos by Chris t ina Gara n

W RI T E RS

J o h n Mitchell Phot ography

Dr. Dav i d J o ck ers

M i k e By er ly P hot ograph y

T ara An n em ari e T h at ch er J o h n C art er Graphics Consultant Ro ri e Co x

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Ch ri s ti n a G a ra n

B i l l D o bbi n s


IS S UE 3

MARCH 2011

4 - W hat are M uscl e imba lances & how do they affect y ou! By: Sean Burt o n

15 - Gym Re view - L A b o x i n g gym By: Cami lle F inley 20 - A Pursuit o f hea l t h & Happiness with Amy & Kyle Wipf 22 - Pr o t ect Y o ur S h o u l ders By: John Carter 9 - Are yo ur frien ds t o x ic? By: tara annemarie Thatcher 26 - be l ie ve t hat e v er y t hi n g you wa nt is withi n reach! By: M ar y k a y Val e n t i

28 - Muscl e beach I n t erat ional classic - May 30, 2011 2 9 - Bu y A. C. T . E n er g y dri n k - http://fi tnessx. dri nkactweb.com 30 - Jas o n e l lis ph o t o g raphy - jas onellisph otography .com 31 - Bu y fit ness x .c o m A pparel - http://cafepress. com/fitn essx

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Be i n g involved in athletic s re quires a c arefu l am o u n t o f feed i n g t o co n t i n u e o p t i m u m p e r f o r m a n c e . T h e d e m a n ds of cons tant physica l ac tivity nee d t o b e b al an ced wi t h an accu rat el y d es i g n ed n u t r i t i o n c y c l e . A l o n g with s ome ba sic funda me ntals, a thl et es s h o u l d u n d ers t an d t h ei r o wn s p eci fi c n ee d s a s w e l l . F o r e x a m p le, the athlete 's persona l siz e a nd shap e, t h e s p o rt an d i t s i n t en s i t y , ev en t h e t i m e of d a y w h e n m o s t a c t i v e . A ll thes e can modify the e xa ct ca lori c n eed s fo r an at h l et e. A s w i t h an aver age pe rson, an athlete's me al s h o u l d b e a cl o s e rat i o n b et ween carb s , p ro te i n , a n d h e a l t h y fa t s . T he m ajor diffe re nc e is tha t a n a thle t e' s carb i n t ak e i s u s u al l y m u ch h i g h er. A g en er a l s t a r t e r g u i d e t o fo l l ow looks lik e this broke n down: Ca rb o hydr ates : 45% - 5 5 % P rote ins - 1 5 % - 2 0 % Heal t h y fat s - 1 5 % - 2 0 % Co m p l ex car bohyd ra te s inc lude fruits, ve g et ab l es , o at m eal , b read s , ri ce, p as t a, an d p o t at o e s . Le a n pr oteins can be found in e ggs, turke y , fi s h , b eef, b ean s , n u t s , p o rk , an d l o w- fat d ai r y . H e a l t hy f ats include oils, grape a nd sunflo wer s eed s , an d fi s h . Ca rb o hydr ates ar e broken down se ve ra l times fas t er t h an fat an d are t h e m ai n en erg y s o u rc e f o r b o d y f u e l , m a k i n g them the most important source of en erg y fo r h i g h act i v i t y p erfo rm an ce. T h ey s e n d f u e l t o t h e m u sc l es and ar e burne d e ve n without oxygen . Ca rb o hydr ates ar e store d in muscle ce lls an d can p ro v i d e ap p ro x i m at el y 2 , 4 0 0 cal o ri es of e n e r g y . A n i n t a k e o f m or e than 5 0 % of ca rbs da ily will h el p t h e b o d y p res erv e m u s cl e p ro t ei n an d p ro p e r l y b u r n f a t a s e n e rg y . Car bs ar e stored in the body a s gl y co g en , an d an y s i g n i fi can t d ecreas e can l ead t o f a t i g u e w h i l e e x e rc i sing and worse , ca use the body to bu rn m u s cl e fo r fu el . B ecau s e o f t h i s , p o p u l ar l o w -c a r b d i e t s a r e g e n e ra lly a bad ide a for an athlete. M o s t athletes have the c apac ity to store app ro x i m at el y 4 0 0 g ram s o f carb o h y d rat e as g l y co g e n i n t h e b o d y . G l y c o gen is kept in the body in three mai n areas : m u s cl e cel l s , b l o o d , an d t h e l i v er. Mu s c l e c e l l s h o l d t h e m o s t, s tor ing about 3 0 0 to 4 0 0 gra ms. T h e l i v er i s t h e s eco n d l arg es t s t o rag e area, co nt a i n i n g a p p r o x i m a t e l y 100 gr am s . B lood is the la st storage area, ci rcu l at i n g ap p ro x i m at el y 2 0 t o 2 5 g ram s . P r o p e r t r a i n i n g a n d c a r b loading h a ve a direc t effe ct on ho w m u ch g l y co g en i s s t o red i n t h e m u s cl es . It m a k e s s e n s e t h a t , t h e b i gger the muscle, the more spac e for g l y co g en . Co n s u ming anything le ss than 5 0 % ca rbohy d rat e p er d ay can n o t o n l y h av e a n eg at i v e e f f e c t o n m u s c l e s t re n g th and f at loss, but also add to sign i fi can t d ecreas e i n m en t al ab i l i t y an d reco v ery. K n o w i n g h o w b e s t t o divide up e sse ntia l food c ompone n t s wi l l b eco m e a n at u ral h ab i t o v er t i m e. Di ffer e n c e s i n t i m e o f d a y o r even the s e a son will dic ta te how man y carb s an at h l et e n eed s t o b e l o ad i n g . M u s c l e m e m o r y a l s o p e rt a i ns to the br ain, a nd the nee d to c arefu l l y m eas u re fo o d am o u n t s wi l l b eco m e l es s n ec e s s a r y a s i t g e t s u se d t o it. I t can' t be stresse d enough how i m p o rt an t i t i s fo r at h l et es t o i g n o re fad d i et s , pa r t i c u l a r l y o n e s t h a t d ictate to leave out ce rtain food grou p s . T h e b o d y wi l l u s e ev ery t h i n g , s o m ak e s u re i t i s p r e p a r e d . A rt i c l e Sour ce: http:/ / Ez ineArtic le s.c om/ ? ex p ert = C o rey _ N

T h e t e r m "mus cle imbalance " re fe rs to a c o n d i t i o n i n t h e b o d y t h at i s p res en t wh en o p p o s i n g m u s c l e s a r e o u t o f balance with one a nother in te rms o f s t ren g t h , l en g t h an d t en s i o n . Op p o s i n g m u s cl e s a r e t h o s e t h a t p e rfo r m oppos ite func tions. The se couple s m ay o p p o s e o n e an o t h er l eft - t o - ri g h t o r fro n t - t o -b a c k . F o r e x a m p l e , the quadr ic eps is re sponsible for e x t en d i n g t h e k n ee an d t h e h am s t ri n g i s res p o n s i b l e f o r f l e x i n g i t . W h i l e s ome ques tion the e ffec ts of muscle i m b al an ces o n t h e b o d y , t h ere i s s u ffi ci en t re a s o n t o b e l i e v e t h a t t h eir pr es ence serve s a s a source of b o t h p ai n an d ri s k o f i n j u ry . T h e m u s cl e t h at i s s t r o n g e s t i n t h e p a i r b ecomes chr onic ally tense ; this tigh t n es s p u l l s o n t h e co n n ect i n g l i g am en t s an d t e n d o n s , c a u s i n g j o i n t dys f unction. The we aker musc le be co m es o v er- s t ret ch ed an d t i g h t .

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A n u m b e r of im balance s ca n ca use ba ck pain b y weak en i n g i m p o rt an t p o s t u ral m u s cl es an d t h r o w i n g t h e spi n e o u t o f alignment. F or example, whe n a weak h am s t ri n g can n o t h el p l i ft t h e l eg , t h e l o wer b a c k m u s c l e s ar e e n g a g ed. This undu e stress on the lowe r back m u s cl es can l ead t o t en s i o n an d p ai n . An o t h e r p otential back problem ca used by imb al an ces o ccu rs wh en t h e ab d o m i n al m u s cl es ar e m o r e d e v e l op e d t h a n the low er back muscles. Through lack o f u s e, t h e m u s cl es i n t h e l o wer b ack b eco me s o f t , l o s i n g th e i r a b i l i ty to pr oper ly support spinal alignmen t . M an y s eri o u s b ack p ro b l em s are cau s ed b y t h e s p i n e s l i p pi n g o u t o f alignm ent. Ca u se s o f I m balances Musc l e i mbalances can be c ause d by a ctivitie s at wo rk an d i n o u r d ai l y l i v es . J o b s t h at req ui r e r e p e t i t i v e mo v e m e n t s like twis ting, bending or using one arm t o p erfo rm a t as k can eas i l y l ead t o an i m b a l a n c e . I f t h e op p o si t e m otion is not ente rtaine d or if c ompe n s at o ry wo rk o u t s are n o t d o n e t o d ev el o p t h e o pp o s i t e m u s c l e gr ou p , se v er e im balance s may oc cur. Imb a l a n c e s can als o be c ause d by jobs that requ i re l o n g p eri o d s o f s i t t i n g . P o o r p o s t u re can l e a d t o a s o f t e n in g o f c o re m us cles , putting all support duties o n t h e l o wer b ack . S i n ce t h e m o d ern l i fes t y l e re v o l v e s a r o u n d si t t i n g i n vehicles and be hind de sks, the issue o f p o s t u re i s a s eri o u s o n e. Eve n s o m ething as s imple a s be ing right- or left - h an d ed wi l l l ead t o m u s cl e i m b al an ces t o s o m e e x t e n t . A st r o n g ri g h t ar m and a wea k le ft a rm will ca u s e u n ev en l o ad s t o b e p l aced o n o p p o s i t e s i d e s o f t h e b o d y . Car r y i n g bags and s w inging a tennis ra cket a re ex am p l es o f act i v i t i es t h at l ead t o i m b al an ce s . D i a g n o s i n g Imb a l a n c e s Di a g n o si ng I m balances A se l f- t e s t is not alw ays enough. C ommon sens e can al s o h el p y o u d et erm i n e wh et h er o r n o t m u s c l e i m b a l an c e s a re caus ing you p ain. Do you prima rily e x erci s e h al f o f an o p p o s i n g m u s cl e g ro u p ? Do yo u s i t f o r l o n g pe r i o d s o f time and ha ve bad posture? Do you p ri m ari l y u s e t h e l eft o r ri g h t s i d e o f y o u r b o d y f o r a r e g u l a r ac t i v i t y ? If the ans wer to a ny of these is yes, t h en y o u h av e s o m e t y p e o f m u s cl e i m b al an ce. So m e C h i r opr actor s offe r spec ia lize d musc ular b al an ce as s es s m en t s cal l ed m an u al m u s cl e t e s t i n g . T h e y ca r efu l l y obs er ve w hile the pa tient performs a t as k t h at en g ag es k ey m u s cl e g ro u p s , p red o mi n a n t l y t h o s e in v o l v e d i n pos tur e, and de te ct when a muscle i s co m p en s at i n g fo r a weak en ed o n e. S u b t l e c h a n g e s i n t h e pa t i e n t ’s pos tur e or the a ngle of a joint indica t e co m p en s at i o n . Pre v e n ti o n and Treatment Se r i o u s m us cle imbala nc es ca n be pre ve nted m o s t effect i v el y b y b ei n g aware o f y o u r act i o ns . T h i s c a n b e ha r de r t h a n it s eem s ; many of our body’s mov em en t s are p erfo rm ed u n co n s ci o u s l y . Fi r s t , b e a war e of pos ture while you a re sittin g . As s o ci at e an y d i s co m fo rt wi t h a p o s t u re i s s u e a n d r e a d j u s t yo u r p o si t ion w hen you fee l muscle tension. Tr an s fer t h i s awaren es s t o s t an d i n g an d m o v i n g p o s t u r e a s w e l l . Be su re t o s tr etch. This c an be both pre ve ntati v e an d co rrect i v e. S t ret ch i n g p ro m o t es t h e p ro p e r f l e x i b i l i t y of j oi n t s, t endons , liga ments and muscles. It als o rel i ev es t en s i o n fro m m u s cl es wh i ch m ay b e t i g h t e n e d f r o m im b a l a n c e . Last l y , a d jus t your exercise routine to include o p p o s i n g m u s cl es . T h e m o re y o u l earn ab o u t i mb a l a n c e s , t h e be t t e r a b l e you ar e to ba la nc e yourse lf out. If y o u r cas e i s s ev ere, y o u m ay co n s i d er recru i t i n g a p h y s i c a l th e r a p i s t . You’ ll be r ewa rded with a reduc tion wi t h m o re s t ren g t h an d l es s b ack p ai n . Ar t i c l e S o u r ce: http:// Ez ineArtic le s.c om/ ?exp ert = S ean _ B u rt o n

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I h a v e been phys ic ally a ctive most of my l i fe fro m ch eerl ead i n g , s o ft b al l , an d t en n i s , b u t i t w a s n ’ t u n t i l t h i s p as t year that I got serious about e ati n g cl ean an d wei g h t t rai n i n g . I h ad a fri en d t h a t l o s t a l o t o f w e i g h t and looked rea lly good. She starte d ru n n i n g , s o I d i d t o o . Ho wev er, card i o al o n e w a s n ’ t e n o u g h , so I s t ar ted lif ting weights. I e njoy e xe rc isi n g b ecau s e i t m o t i v at es m e an d m ak es m e feel m y b e s t . I w a n t o t h e rs to look and fee l the ir be st too, so th at ’s wh y I b ecam e a cert i fi ed t rai n er. E x erci s i n g h a s o p e n e d u p a l o t o f door s f or me. I am proud to say that I j u s t t u rn ed 4 0 y ears o l d , an d I feel an d l o o k h e a l t h i e r t h a n I e v e r h ave bef or e. Working out give s me e n erg y an d m o t i v at i o n . M y m o t i v at i o n co m es fro m k n o w i n g I w i l l b e o n stage in f r ont of a lot of people or a p h o t o s h o o t co m i n g u p . I j u s t fi n i s h ed m y s ec o n d c o m p e t i t i o n a n d w on thir d plac e . This was definitely a m o t i v at o r! I can ’t wai t t o d o m o re s h o ws i n 2 0 1 1. I h a v e t o g i v e c re d i t to “Body Design P ersona l Training” an d “M y F i t n es s S o l u t i o n ” fo r h el p i n g m e achi e v e m y f i t n e s s a n d h e alth goals . Although I’m a ce rtifie d t rai n er, I g o t o “B o d y Des i g n P ers o n al T rai n i ng ” t w i c e a w e e k t o p u sh m ys elf . Even traine rs ne ed to be tr ai n ed s o m et i m es ! Ex erci s i n g an d eat i n g cl ean was l i k e a y o - y o fo r m e u n t i l a b o u t a yea r ag o . It s h o u l d n ’t b e s o m et h i n g t h at i s i n co n s i s t e n t . . . I t s h o u l d be a l i fes t y l e, i f y o u real l y wan t t o s ee res u l t s . I t h i n k t h a t i f y o u a re h ap p y wi t h wh at y o u s ee i n t h e m i rro r, t h en t h a t ’ s a l l t h a t m a t ter s . I l o v e fo o d , an d u n fo rt u n at el y , fo o d l o v es m e ! E v e r s i n c e I c ha n g ed m y eat i n g h ab i t s , I l o v e co m i n g u p wi t h h e a l t h y r e c i p e s to k eep m e fro m g et t i n g b o red wi t h m y fo o d . I was e a t i n g t h e s a m e food ev ery s i n g l e d ay fo r ab o u t t h ree m o n t h s an d b e c a m e b o r e d , so I g o t creat i v e. Yo u can d o a l o t wi t h eg g wh i t e s , o a t m e a l , a n d prot ei n p o wd er! P l eas e ch eck o u t m y b l o g fo r h e a l t h y r e c i p e s a t http : / / l eh afi t n es s . b l o g s p o t . co m / an d m y reci p es a r e f e a t u r e d o n pages 1 0 an d 1 1 . Th ere are fo u r t h i n g s ev ery o n e s h o u l d h av e i n t h e i r k i t c h e n a n d thos e fo u r t h i n g s are 1 ) a fo o d s cal e, 2 ) a b l en d e r , 3) m e a s u r i n g c ups an d 4 ) m eas u ri n g s p o o n s . I at e p ret t y h eal t h y b e f o r e , b u t n o w I m eas u re m y fo o d t o h el p m e k eep l ean . I al s o s p e n d a l o t o f t i m e in t h e g ro cery s t o re l o o k i n g at l ab el s . J u s t b ecau s e i t s a y s “ d i e t ” do es n ’t m ean i t ’s g o o d fo r y o u ! F o r an y o n e l o o k i n g t o l e a n u p , I w o u l d reco m m en d u s i n g www. m y fi t n es s s o l u t i o n . c o m t o l o g i n the i r m eal s . I u s e t h i s p ro g ram an d l o v e i t ! It h e l p s m e t o k e e p tra ck o f h o w m an y cal o ri es , p ro t ei n , carb s an d fat I c o n s u m e w i t h my m eal s ev ery d ay .

H ere i s a sa m p le of w hat I eat each day: Bre a kf as t: ½ a cup of oa tmea l, 6 e gg whi t es , 1 / 4 cu p o f fru i t M i d - Mor ning Sna ck: Either a whe y isolat e p ro t ei n s h ak e wi t h 1 / 4 cu p o f fru i t o r 4 o z. o f G r e e k y o g u r t w i t h Am azing Gr ass, 1 scoop of protein p o wd er, al m o n d s , an d 1 / 4 cu p o f fru i t Lu n c h : 5 oz. of protein, 1 / 2 c up of ve ggi es , an d 2 o z. s weet p o t at o M i d - Af ter noon Sna ck: Sa me as the mid- m o rn i n g s n ack D i n n er : 5 oz. pr o te in and 1 c up of ve ggie s o r a s al ad La t e night s nack: 1 sc oop of prote in powd er wi t h wat er A l o n g with eating c le an, I try to switch u p m y wo rk o u t s an d card i o

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H ere a r e so m e e x ercises that I use to he lp m e st ay in shape : S t r e n g t h Tr aining Exe rc ises: I try to switc h o u t u s i n g m ach i n es an d free wei g h t s . T h i s k ee p s m y b o d y gu e s si n g and keeps me from ge tting bored wi t h m y wo rk o u t s . C a rd i o E xer cis es : Climbing sta irs at a loc al h i g h s ch o o l , ru n n i n g o u t d o o rs o r o n t h e t read mi l l ( c h a n g e t he l e v e ls ), and the elliptic al ma chine. I usu al l y m i x m y card i o wi t h n o rm al card i o an d HII T ( H i g h I n t en si t y In ter val Tr aining) ca rdio. AD D ITIONAL TRA INING: I ENJOY DOING P L YOM E T R IC S . IT ’S AM AZ ING WHAT YO U C A N D O WIT H J UST U SI NG YOUR B ODY WEIGHT . IT AL S O KE E P S M Y WOR KOUT S F UN. HE R E I S A TY PI CAL WE E KLY WORKO U T RO UT I N E F O R ME : M O N D AY: LEG S (QUADS, HAMSTR INGS, C AL VE S ) , AB S , AND C AR DIO ( R UN OUT D O O R S O R S T A T IO N A RY BI K E ). I USUALLY DO 3 - 4 S E T S OF 1 2 - 1 5 US ING HIGH WE IGH AND L OW R E P S . T U ES D AY : U PPER B ODY (B IC EPS, TR ICE P S ) AND C AR DIO ( P L YOM E T R IC S ) . I DO H I G H R E P S WIT H LOW WEI GHTS . We d n e s day: Car dio (run outdoors) and a bs. T h u rsd a y: Legs (glute s) a nd ca rdio (plyome t ri cs an d s p ri n t s ) . F r i d a y : Car dio and abs. I usua lly go for a ru n o u t s i d e. S at u rd a y: I tr ain upper body pa rts that I did n o t t rai n t h ro u g h o u t t h e week . I m o s t l y t rai n s h o u l d e r s a n d ba c k o n S atur days using the pyramid me thod fo r rep s an d s et s . I u s e t h e el l i p t i cal m ach i n e f o r c a r d i o . S un d a y : Res t day! L a st l y , take your cardio outdoors! Hiking an d ru n n i n g o u t s i d e are fu n an d t h e at m o s p he r e c a n b e br ea t h t a k ing! T o k e e p m e motivate d and from c he ating wit h m y fo o d , t h i s i s wh at I d o an d reco m m en d fo r t h o s e w h o ar e re a d y f or a lif e change too! S et a goa l for y o u rs el f. B u y a b at h i n g s u i t y o u wo u l d l i k e to f i t i n t o o r en t e r a c om petition. T hink a bout your he alth! No t o n l y s h o u l d y o u l o o k g o o d o n t h e o u t s i d e, b u t y o u a l s o ne e d t o be healthy on the inside. W orkout wit h a t rai n er an d / o r a p art n er. Get t i n g b u rn ed o u t i s n o r m a l , s o h a v i n g s om eone to push me is de finite ly b en efi ci al an d wi l l k eep s m e o n t rack . It ’s o k ay t o g i v e y o u r s e l f a l i t tle br eak eve ry now a nd then too. Jo i n a g y m t h at h as fu n g ro u p ex erci s e cl as s es . L e h a L ong can be co n tact at h ttp ://www.fa ceb o o k .co m/ l eh a s l o n g

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D R . S a r a So l o m on

HEALTH - FITNESS - WELLNESS Magazine


H a v e y o u ever noticed “ frie nds” ca n take a lo t o u t o f y o u ? T i m e, m o n ey , en erg y , an d t h ey d o n ’ t g i v e y o u an y t h i n g in r etur n? They don’t support your g o al s o r u n d ers t an d y o u r d ri v e t o d o t h i n g s . T h e y o n l y N E E D yo u w h e n they need s omething from you, but are n o wh ere t o b e fo u n d wh en y o u n eed a fav o r , o r s o m e s u p po r t . Th e y never have enough money to pa y fo r t h i n g s , an d i n s t ead o f t h an k i n g y o u , t h ey m ak e y o u f e e l l i k e yo u s h o u l d pay f or them, and think nothing o f i t . T h es e p eo p l e are t ak i n g v al u ab l e en erg y , ti m e , a n d e m o ti o n , n o t t o m ention, mone y a wa y from you! So , w h a t do you do w ith friends like this? Som et i m es y o u can ap p ro ach t h em ab o u t i t an d p o i n t o u t t h a t t h e y ar e a l w a y s needy, or broke , or compla ining, a n d s u g g es t a m o re p o s i t i v e way fo r t h em t o d ea l w i t h t h i n g s . So m e t i m e s , you jus t have to c ut them loose. Ho p e an d p ray t h at t h ey fi n d t h ei r o wn way and h a p p i n e s s i n li f e. D o n ’t let thes e people c ompromise you, wh o y o u are, wh at y o u s t an d fo r, o r t ak e ad v a n t a g e o f y o u r go o d n a t u re and generosity! You aren’t he lping t h em b y feed i n g i n t o t h ei r n eed i n es s , y o u are e n a b l i n g t h e i r te r r i b l e b ehavior . Inst e a d o f w as ting time with these pe ople , foc u s o n y o u r fam i l y an d fri en d s t h at l o v e an d s u p p o r t y o u . Y o u r ti m e i s p recious , s o don’t throw it a wa y. Thin k ab o u t fri en d s t h at are p o s i t i v e, t h at y o u ad m i r e , a n d t h a t ch a l l e n g e you to be a bette r person, by being real l y h o n es t wi t h y o u . T h o s e are t h e p eo p l e t h a t a r e w o r t h yo u r t i m e , and r eally ca re about you. Fo c u s y o u r ener gy on being the B ES T you that y o u can b e ev ery d ay ! Yo u are an am azi n g i n d i v i d u a l a n d y o u ha v e S O MUCH to of fe r. B e a positive bea con i n t h i s wo rl d . Ot h ers wi l l n o t i ce, an d b e d raw n t o y o u . Y O U ar e t h e o n e in contr ol of your a ctions, your wo rd s , an d y o u r at t i t u d e. E ach d ay i s a fres h s t ar t , t o m a k e t h e m o st o f i t , w hatever y our ca re er and goa ls. M ak e each d ay o n e s t ep cl o s er t o ach i ev i n g y o u r g o a l s ! I l e a v e y o u w ith a quote that I c ame up with, an d l o o k at d ai l y . “ P u s h y o u rs el f b ey o n d y o u r l i m i t s ! R e f u s e to a c c e p t mediocr ity and go a fter the best that t h ewo rl d h as t o o ffer! S u rro u n d y o u rs el f wi t h p e o p l e w h o pu sh y o u to be the bestyou that you c an be , and h av e y o u r b es t i n t eres t at h eart ! We o n l y g et t o d o t h i s o n c e . Li ve i t , l ove it, O WN it!!!” Best A l w a ys , Tar a A T h atcher

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I’ ve h a d several friends ask me w hat I eat to stay lean and heal thy. I' m sh a rin g that secr et w ith you!!! Below is a "stapl e" l i st o f w hat I a l wa ys keep in my kitchen. W hat you see is w hat I use to make al l of my r eci pes too! E ating organic is definitel y better f o r yo u, but sometim es that can be pricey! You don't have to buy yo ur g r o ceri es a t f a n cy organic stor es. Just make sur e you loo k at the l abel s a n d com p ar e calories, sodium, f at, and carbs! Make go i ng to the g r ocer y stor e fun and educating f or your f amil y too ! I t' s amazi ng h ow cr ea tive you can be w ith the f oods I've listed. I usual l y change i t u p....It' s all about pr esentation!

Ba n a n as

Chicke n B re ast

F a t F ree Co o k i n g S pr a y

G r a pef ruit

9 9 % Lean Tu rke y

Ag a v e N ecta r a n d Su g a r F r e e S y r u p

O r a nges

Lean Fish (Tilapia, S a l mo n , O ra n g e Ro u g h y ) S p a g h etti S q u a s h

S p i n ach

E ggs

P u mp k i n

T o mat oes

Salt- fr ee Rice Cak es

B ro wn Ri ce

S l i c e d Mus hrooms Natu ral Pean u t B utter o r Al mo n d B u tter Bl u e berries

Natu ral (salt fr ee ) A l mo n d s

S tr a w berries

Sugar Fr ee Coffee Crea mer

R a s pberries ,

P l a i n Co u s co u s B ea n s ( d ry )

Low Car b Pr otein P o wd er

Pi n e apple

Stevia

S w e e t pot at oes

Salt- fr ee S eason ings

A v o c a do

Un swee te n ed B ak ing Co co a

Pe p p ers

Low Sod ium B akin g P o wd er

L e mons

E z equiel Low- S odiu m B rea d

Limes

Olive Oil

D r y Oat m eal

Un swee te n ed Soy M i l k

G r e e k Yogurt

Go Le an Kash i Cer ea l

Leha L o ng Fo o d B l o g i s a t : h t tp ://leh af it n ess. b logsp ot . com /

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Protein I ce Crea m

No w th a t th e wea th er i s g etti n g wa rmer I en jo y e a t i n g c o l d tr ea ts ! H ere i s a h ea l th y i ce crea m reci p e th a t w i l l d e f i n i t e l y k ee p y o u co o l d u ri n g wa rm d a y s : ) Ing red i en ts : ( Ma k es 1 b o wl o f i ce crea m) 1 sco o p p ro tei n p o wd er ( wh a tev er fl a v o r y o u w a n t y o u r i c e cr ea m to b e...V a n i l l a , Ch o co l a te, S tra wb err y , C h o c o l a t e Min t, B a n a n a , etc.) 1 tb s p . o f Ag a v e N ecta r 1 ts p . o f v a n i l l a ex tra ct, o r i f y o u wa n t y o u r i ce c r e a m t o h a v e an a l mo n d ta s te a d d a l mo n d ex tra ct, o r p ep p er m i n t e x t r a c t . Th ere's a l s o o ra n g e a n d l emo n ex tra ct th a t y ou c a n a d d t o van i l l a p ro tei n p o wd er fo r ta s te.

5 c u p o f l it e coconut milk 2 e g g w h i tes 1 t b s p . o f uns w eet en e d c oc oa powde r- - ad d th i s o n l y i f y o u a re u s i n g ch o co l a te p ro tei n p o w d e r s i n c e t h i s w i l l m ake it m ore chocolaty. Di r e c ti o n s : Mi x a l l o f t he ingredie n ts togeth er . If you h a v e a n i ce crea m ma k er th en p l a ce th e i n g red i e n t s i n y o u r i ce cr e a m m aker. I f you do n ot h ave an ic e crea m ma k er ( l i k e me) mi x a l l o f th e i n g red i e n t s t o g e t h e r an d p l a c e in a covered bowl in th e fre ez er . T a k e th e i ce crea m o u t o f th e freezer a b o u t 3 0 m i n u t e s b e f o r e e a ti ng it s o t hat it softe n s. Option al: Ad d fru i t, d a rk ch o co l a te, u n s weeten ed s h redd e d c o c o n u t , s u g a r fr e e cool whip, or more agave ne ctar fo r to p p i n g s !

Cin n a m o n P r o t e i n F ren ch Toast w ith Eggs Th i s i s a g rea t p re- wo rk o u t b rea k fa s t! Ing red i en ts : 4 eg g wh i tes 5 s co o p o f l o w ca rb p ro tei n p o wd er ( a n y fl a v o r y o u l i k e . I u se d v a n i l l a ) 2 s l i ces o f l o w- s o d i u m E zeq u i el b rea d 2 o z. o f u n s weeten ed Al mo n d B reeze ( v a n i l l a fl a v o r e d ) Cin n a mo n 1 tb s p . o f v a n i l l a ex tra ct o r a l mo n d ex tra ct Di r e c ti o n s : Mi x a l l o f t he ingredie n ts (e xc ept the b re ad) to g eth er i n a b o wl . I o n l y u s ed 1 eg g wh i te fo r t h e m i x t u r e an d s a v e d t he ot her 3 e gg white s to scr amb l e. Di p ea ch s l i ce o f b rea d o n b o th s i d es a n d l e t e a c h s i d e s o a k i n th e m ixt ure. Cook each slice in a p a n th a t h a s b een s p ra y ed wi th o i l , a n d co o k u n t i l e a c h s i d e i s b r o w n ed. Top w it h mor e cin n amon and a g a v e n ecta r o r s u g a r free s y ru p ! G o es g rea t w i t h e g g s a n d a c u p o f j ava!

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B i l l D o bbi n s B i l l D obbi n s i s a p h o to g rapher, v i d eo d i r ecto r a n d wri ter bas ed i n L o s A n g e l es, Cal i f or n i a wi th over 3 0 years exper i en ce. B i l l i s b es t k now n f or h i s p h o to g r a p h s of f em al e b o d yb u i l d er s, b u t he has had a va r i ed ca r eer ou ts i d e of a n d i n a d d i ti o n to thi s u nu s u a l s p eci a l ty. A l ong wi th s h o o ti n g p h o to s f or the Wei d er m a g a z i n es and other p hys i q u e p u b l i cati ons s u ch a s M u s cl eM ag Inter n a t i o n a l , M u s cu l ar D e ve l o p m en t, Wo m en ' s Phys i q u e Wo r l d a n d D en i s e Mas i no' s M u s c l e E l eg a n ce, B i l l al s o do es ex ten s ive a d ver ti s i ng p h o to g r a p hy a n d has been p u b l i s h ed i n a va ri ety of "m a i n s tr ea m " p u b l i cati ons s u ch a s Pen th o u s e, Pl ayboy, Newl o o k Fr a n ce, Cos m opol i ta n a n d Phys i ci an & S p o r ts M ed i ci n e, and worked f o r a ti m e o n the Wes t C o a s t wr i ti n g s ta f f of L i f e Ma g a z i n e.

www.billdo bbins . c o m

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W o r ds that de sc r i b e Je n - G e n u in e, jo c k , d riv e n , c re a tiv e, goofy 1."Gen ui ne " J e n n i fe r may be a bikini babe and rising sta r i n t h e fi t n es s i n d u s t ry NOW. . . b u t o n ce u p o n a t i m e t h i s g i r l wa s a t o p notch ner d. A late bloomer in just ab o u t ev ery way y o u co u l d i m ag i n e. . . s h e s t ru g g l e d t o f i t i n wa s c l u m sy, her w ar drobe c onsisted of nothin g b u t h an d - m e- d o wn s fro m t h e " co o l " g i rl s i n h e r o l d e r s i s t er 's g ra d e, and on top of a ll of that, she was ex t rem el y s h y an d h ad a s ev erel y l o w s el f- es t e e m . J e n n i f e r t hi n k s t h a t this awkward sta ge in he r life not o n l y d ro v e h er t o b eco m e t h e wo m an s h e i s t o d a y , b u t a l s o al l o w s h e r to s tay that small town girl that sh e s t i l l i s . " It ' s s t i l l wei rd s o m et i m es ( cal l i n g m y s e l f a f i t n e s s mo d e l ) b e caus e I w as so the e xa ct opposite an d i t s eem ed l i k e t h e o n e m o s t i m p o s s i b l e t h i n g t h a t c o u l d ne v e r h a ppen."

2. "Joc k" P l a y i n g spor ts s tar ted with summer lea gue soft b al l wh en J en n i fer was j u s t 5 y ears o l d . S h e h a d a c o u p l e o f t e e t h mis s ing and a glove tha t she wouldn' t g ro w i n t o fo r a few y ears , b u t ev en at t h at a g e s h e k n e w sh e w a s falling in love with sports a nd fitness . Gro wi n g u p , al l o f h er co ach es t o l d h er s h e h a d "p o t e n t i a l " a n d t h a t she s hould k ee p pra ctic ing a nd not g i v e u p ev en t h o u g h s h e was v ery cl u m s y t h ro u g h o u t m i d d l e sc h o o l . T hat motivation was a ll she nee de d. In h i g h s ch o o l , s h e was a p art o f t h e Vars i t y S o f t b a l l , B a s k e t b a l l , Ch e er leading and Tra ck te ams. She e ve n q u al i fi ed fo r t h e 1 0 0 m Hu rd l es i n t h e S t at e T r a c k M e e t h e r se n i o r y e a r and f r om the re we nt on to chee r a n d ru n t rack i n co l l eg e- co m p et i n g i n s ev eral N a t i o n a l C o l l i g a t e T rack M eets and e arning the Fe ma le C on feren ce M VP T rack award . Her fo cu s an d co m m i t m e n t t h e n w a s o n w or king her body out in a wa y that hel p ed h er g et s t ro n g er, fas t er, an d i m p ro v e h er r e c o r d s e a c h y e a r. " I' m the gir l w h o likes to swea t a nd who i s n o t afrai d t o ch al l en g e t h e b o y s i n ANYT HI N G . " E v e n i n h e r s p a re tim e s he is a jock and pre fe rs ha vin g fu n t h ro u g h act i v i t i es s u ch as wak eb o ard i n g , h i k i n g , s n o w sk i i n g , a nd tos s ing ar ound a football.

3. "D ri v e n" J e n n i fe r is jus t one of those people who won ' t s l o w d o wn o r s t o p u n t i l s h e acco m p l i s h es h e r g o a l a n d ch e c k s i t of f of the list. S he be lieves that he r p ract i ce an d co m m i t m en t t o at h l et i cs an d t eam s p o r t s h e l p e d he r t o se t goals and p rioritie s for othe r aspe ct s o f l i fe. . . l i k e m ak i n g g o o d g rad es , g et t i n g a c a d e m i c a n d at h l e t i c scholar s hips , going to c olle ge , gra duat i n g wi t h a d eg ree an d b eco m i n g a Heal t h an d F i t n e s s P r o f e ssi o n a l . "I t' s not always e asy, a nd I definitel y fai l ed a l o t , b u t each t i m e I g o t b ack u p an d k e p t g o i n g --I t hi n k t h a t is what m atte rs most."

4. "C rea ti v e " B e i n g s h y had one positive impac t on Jennife r; i t h el p ed h er t ap i n t o h er creat i v i t y . " I u s ed t o w r i t e s t o r i e s , po e t ry , a nd s ongs all the time!" In sc hool, she fo u n d s h e h ad a k n ack fo r b ei n g ab l e t o wri t e p o e m s , w h i c h ev e n t u a l l y tur ned into songs afte r she le arne d h o w t o p l ay t h e aco u s t i c g u i t ar. " M y d ad ' s p as s i o n w a s m u s i c an d e v e n t ually it became one of mine too." Her d ad u s ed t o en co u rag e h er t o s i n g wi t h h i m a t c h u r c h , b u t s h e w o u l d jus t cr y and c ry bec ause she was to o n erv o u s an d s h y t o b e u p o n t h at s t ag e. B u t , s h e r e m e m b e r s , af t er sh e star ted playing the guita r, her confid en ce g rew an d s h e s o o n o v ercam e h er fears .

5. “Goo fy ” On e o f t h e things J en nife r ne ve r grew out of was h er fu n - l o v i n g , s i l l y s i d e. S h e g i v es t h e c r e d i t h e r e t o he r c h i l d hood f r iends. “ We be ca me frie nds i n Ki n d erg art en an d s t i l l rem ai n s u p er cl o s e t o t h i s d a y ! I wo u l d d e finitely not be who I a m toda y witho u t m y g o o fy fri en d s ! ” T h ey weren ’t co n s i d ered t o b e “ c o o l ” i n sc h o o l . They f ocus ed was on ha ving fun, pl ay i n g p ran k s o n s u b s t i t u t e t each ers ( an d wel l - e v e r y o n e e l s e t oo ), w a t ching f unny movie s and me morizing al l o f t h e S at u rd ay Ni g h t L i v e s k i t s . On e o f t h e tr a i t s J e n n i f e r

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Jen ’s a dv i c e : "H a n g ar ound people who be lieve in you... ev en i f y o u d o n ' t b el i ev e i n y o u rs el f y et . " - J en R a n k i n "Try a nd f ail, but don't fa il to try." - Stephe n Kag g wa H e r E ss entials :

W hat ' s i n he r m a k e - u p b a g ? •

M ar y K ay Time Wise S kin C a re produ ct s

Bar eM iner als Makeup

U r ban Decay Eye sha dow Primer P o t i o n

M aybelline " the Fa lsie s" masca ra

M entha Lip Tint Lip Gloss from B a t h & B o d y Wo rk s

SJ P NYC Pe rfume by Sa ra h Jessica P ark er

J er gens N atural Glow F irming Lotio n

Favor i te H a i r S t y l i n g P r o d u c t s : •

M ir acle pr oduct- P aul Mitchell Sup er S k i n n y S eru m

H er bal Es s e nc es Tousle Me softly F i n i s h i n g T o u ch C rem e ( fo r t h e s em i m es s y wi n d -b l o w n l o o k )

by TI G I - CatWa lk Your Highne ss R o o t B o o s t S p ray

Favor i te K i tc h e n G a d g e t s •

M agic Bullet

K eur ig cof f e e/ tea ma ke r

A lar m Sys tem for the re frigerator d o o r. L OL , o k , j u s t k i d d i n g o n t h at o n e!

F a v o ri te Healthy Foods: Ba n a n as , Str awberries, Almonds, e ggs, spa g h et t i s q u as h

Favor i te Che at F o o d s : P i z z a and Cupcakes Je n n i fe r Rankin can be found a t fac ebook. h t t p : / / www. faceb o o k . co m / j en n ran k i n

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LA B o x i ng gym s ar e loca te d in a pproxima te l y 2 1 s t at es wi t h a n ew l o cat i o n i n C h i cag o ’s S o u t h L o o p o f fer in g t h e ir s ignatur e “LA B oxing Workout” wh i ch i s an act u al b o x i n g , k i ck b o x i n g o r m i x e d m a r t i a l a r t s b o u t w i t h f ive, thr ee- minute rounds separated b y o n e- m i n u t e act i v e b reak s . Us i n g a h eav y b a g , g l o v e s , ju m p ro p e, tim er and music , the workouts bui l d card i o en d u ran ce an d m u s cl e t o n e. T h e co n c e p t i s u n i q u e in th a t i t teaches pr o per punching and kickin g fo rm an d b as i c fi g h t i n g t ech n i q u es wh i l e o f f e r i n g a f u l l b o d y w o r kout. Clas s es a re ta ught in a grou p s et t i n g t o b o o s t p art i ci p at i o n an d i n t en s i t y , a n d t h e y a r e sch e d u l e d at convenie nt time s. Additionall y , cl as s es s u ch as M i x ed M art i al Art s , B o x i n g T e c h n i q u e , Mua y Th a i, Fat Bur ning, Muscle B uilding, an d ci rcu i t t rai n i n g are ad d ed t o cl as s ro s t ers fo r a d d e d v a r i e t y a n d c o n d itioning. The be st be ne fit LA B oxin g g y m s o ffer i n co m p ari s o n t o t rad i t i o n al b o x in g g y m s , a r e th e fu l l range of f r ee we ights, we ight mac hin es an d card i o eq u i p m en t . If y o u wan t t o t rai n o n y o u r o w n , fi gh t e r p ads , ju jits u mats, a professional ring an d an u p b eat en v i ro n m en t , are t h ere fo r y o u r c o n v e n i e n c e . O r , fo r p r ivate s es s ions, the traine rs, all profes s i o n al fi g h t ers , can g i v e y o u t h e u l t i m at e wo r k o u t i n t e r m s o f bo x i n g and exper tise .

A men i ti e s Cha n g i n g r ooms and showers a re availa ble. G y m Re v iew : Camille Finley F a c e b o o k Page: Cam ille Finley w w w . b o dypr oud.com/ B rainFitness LA B o x i ng Webs ite: www.la boxing.com

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HEALTH - FITNESS - WELLNESS

Jennifer Rankin

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O u r s ociety has a n obse ssion with hea lth y s k i n . We h at e wri n k l es , acn e, & b l em i s h es . Y o u r s k i n i s a n o u t s i de indicator for your inte rnal he alth. Wh en we h av e s k i n b as ed d i s o rd ers t h o s e are v e r y o f t e n o u t s i d e m a n i fe s tations of toxicity, mine ra l imbalan ces , o x i d at i v e s t res s , an d i n fl am m at o ry p ro cess e s t h a t a r e t a k i n g p l ace within the body. Many na tura l fo o d s o u rces ri ch i n an t i - o x i d an t s an d m i n eral s h e l p t o b a l a n c e t h i s i nter nal s tr es s a nd promote radia nt ski n . Th e mos t impor tant nutritional c onside ra t i o n s fo r h eal t h y s k i n are t o eat a d i et l o ad ed wi t h r a w v e g e t a b l e s a n d a s m aller quan tity of ra w fruit. The fr u i t an d v eg et ab l es wi l l p ro v i d e t h e t h ree m o s t i m p o r t a n t n u t r i e n t s fo r healthy s kin: wa te r, tra ce mine ra l s , & an t i - o x i d an t s . W a t e r is ar guably the most importa nt thin g we co n s u m e ev ery d ay . It p ro v i d es t h e m ed i u m f o r a l l c h e m i c a l re actions in ou r body. Additiona lly, it h el p s t o cl ean s e an d p u ri fy t o x i c d eb ri s an d w a s h a w a y r a n c i d o i l s fr om the s kin . Th re e cr itical m inerals for he althy skin in cl u d e s i l i ca, zi n c, & s u l fu r. T h es e m i n eral s are f o u n d i n m a n y p l a n t bas ed f oods. Foods ric h in a nti- oxid an t s are v ery i m p o rt an t fo r t h e b o d y t o b al anc e t h e o x i d a t i v e s t re ss it encounters ea ch da y a nd to protec t t h e s k i n cel l s fro m free rad i cal d am ag e. Here a r e 5 f o o d s t h a t w i l l h elp you build be autifully radia nt ski n . Cu c u mber s ar e r ich in water, vita min C , an d s i l i ca. S i l i ca i s a t race m i n eral t h at i s cr i t i c a l f o r s t r o n g c o n n e ctive tis s ue and amaz ing for skin heal t h . S i l i ca d efi ci en ci es l ead t o red u ced s k i n e l a s t i c i t y w h i c h p ro m otes w r inkles & age spots. Ra d i s h es ar e loaded with wa te r a nd the su l fu r co n t ai n i n g am i n o aci d s cy s t ei n e an d m et h i o n i n e . S u l f u r i s k n o w n as a beautifying mineral that helps o u r b o d y d et o x i fy . R ad i s h es are k n o wn fo r t h ei r a b i l i t y t o h e l p t h e l i ver pr oces s toxins and produc e bile . Ad d i t i o n al l y , rad i s h es al s o co n t ai n zi n c, v i t ami n C , p h o s p h o ru s , a nd b vitamin s tha t a re critic al for sk i n h eal t h . O rg a n ic eggs ar e one of nature’s most inc red i b l e s k i n en h an ci n g s u p er fo o d s . T h ey are lo a d e d w i t h s u l fu r c ontaining amino a cids, zinc , fa t- solu b l e v i t am i n A & E , b i o t i n , s el en i u m , an d m e t h y l d o n a t i n g B v i t a m ins . Zinc helps c ontrol the oil c onte n t o f t h e s k i n an d red u ces t h e an d ro g en i c h o rm o n a l e f f e c t s t h a t p ro d u c e acne. Zinc is a lso critic al to the form at i o n o f co l l ag en wh i ch i s a p ro t ei n m o l ecu l e t h a t f o r m s c o n n e c t i ve tis s ue and skin. Se le nium is an ant i - o x i d an t m i n eral t h at h el p s p ro m o t e n o rm al t i s s u e e l a s t i c i t y a n d p r otects the s k in from ultra- viole t damag e. B i o t i n i s a B co m p l ex v i t am i n t h at h el p s p r o m o t e h e a l t h y s k i n , and vitam in A & E a re critic al anti- o x i d an t s t h at h el p p ro t ect t h e s k i n fro m o x i d at i ve s t r e s s . Th e Indian her b Turme ric is a ma zing for th e s k i n an d b o d y . T u rm eri c i s l o ad ed wi t h p o we r f u l p o l y p h e n o l a n t i - o xidant phytochemic als c alle d c urcu m i n o i d s . M an y ex p ert s h av e s u g g es t ed t h at cu r c u m i n o i d s h a v e 5- 8 t i mes s tr onger a nti- oxida nt prope rtie s t h an Vi t am i n E an d o t h er m o re wel l - k n o wn an t i -o x i d a n t s . T u r m e ri c als o helps to clea nse, purify, & nou ri s h t h e s k i n t o m ai n t ai n i t s el as t i ci t y . Ad d i t i o n a l l y , i t h e l p s t o s u p p o rt the natur al flora tha t prote cts the s k i n fro m d an g ero u s m i cro b es . S p i n a ch is ver y r ich in wa te r, vita min C , mag n es i u m , fo l at e, an d ch l o ro p h y l l wh i ch h el p b o o s t e r t h e s k i n . A d d i t ionally, s pina ch is loaded with the a n t i - o x i d an t caro t en o i d s l u t ei n an d zeax an t h i n w h i c h a r e p o w e r fu l a t s cavenging fre e radic als a nd protec t i n g t h e s k i n fro m o x i d at i v e s t res s . Ti p s for H ealthy Skin Nutrition 1. D ri nk at leas t half your body we ight in o u n ces o f p u re, cl ean wat er. 2. Ea t a big s alad with raw spinac h a nd ha rd / s o ft b o i l ed o rg an i c eg g s 3. S n a ck on r adis hes or a dd them to your s al ad . 4. S l i c e up s om e cu cumbers a nd add Apple ci d er v i n eg ar an d h erb s 5. A d d tur mer ic to hummus, brown ric e, meat d i s h es , & s h ak es Le a rn mor e: http: / / www.naturalne ws.com / 0 3 0 6 6 6 _ n u t ri t i o n _ h eal t h y _ s k i n . h t m l # i x zz1 F 7 q v L H o 9

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HEALTH - FITNESS - WELLNESS Magazine

Kat Painter

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O v e r t hr ee year s ago, in August 2 0 0 7 , Amy t o o k i t u p o n h ers el f t o s t art l o s i n g wei g h t . A m y a n d K y l e m e t e a c h o t h er at the s wee t a ge of 1 8 and 2 2 . Th ey were b o t h v ery act i v e ad u l t s , an d wh en t h ey g o t m a r r i e d , t h e y b o t h i mm ediately ga ined we ight. S ixte en y ears l at er, t h ey were b o t h s t i l l o v erwei g h t . Am y w a s 225 l b s . a t 5’4 ” a n d K yle w as 22 0 lbs. a t 5 ’7 ”. A m y l o oked at her self, one da y, and de cide d i t was t i m e fo r a ch an g e. S h e was m i s erab l e w i t h h e r s e l f ; s h e w a s fa t and didn’ t fee l attrac tive . Amy co n v i n ced h ers el f t o s t art ru n n i n g . It d i d n o t h a p p e n o v e r n i g h t , t h a t ’s for s ur e. First, she starte d walking b y h ers el f t h ree m i l es ev ery d ay , n o m at t er h o w l o n g i t t o o k . Th re e w eeks later , Kyle wa s still sitting on t h e co u ch wat ch i n g Am y p u t o n h er wal k i n g s h o e s a n d o u t t h e d o o r she went. Kyle is a lways so supporti v e o f ev ery t h i n g s h e d eci d ed t o d o . Am y k n ew h e w a s t h i n k i n g , “ t h i s i s not going to la st”. As usual, Amy w o u l d s t art t h i s p ro j ect o f wei g h t l o s s , d i et i n g , e x e r c i s i n g - a l l t o n o a v a i l, f eeling defe ated, she e nded bac k o n t h e co u ch wi t h h i m . S h e m ad e a co m m i t m en t to h e r s e l f t h a t t h i s t i m e w as going to be diffe re nt. Once Amy reach ed t h e 3 - week m ark , s h e s t art ed a ru n n i ng r e g i m e n . A m y st a rt e d of f jogging for 1 0 minutes. At 2 2 5 p o u n d s , t h at i s al l y o u s h e can d o . S l o wl y , b u t s u r e l y , A m y s t a r t e d i n c re a sing her per iods of running. One day, Ky l e t h o u g h t t o h i m s el f… ”t h i s m i g h t b e d i ffe r e n t ” . K y l e h a d r un i n t he pas t and was a ble to lose we ight wi t h ru n n i n g . He act u al l y t h o u g h t t o h i m s el f t ha t A m y m i g h t b e a b l e t o outdo and o ut run him. S udde nly, th ere h e was b y h er s i d e, wal k i n g an d ru n n i n g ! A m y h ad a f r iend at work that was a runne r an d ran h al f m arat h o n s . S h e t o l d Am y t h at s h e n e e d e d t o s i g n u p fo r the Sham r ock half marathon in March 2 0 0 8 . S i x m o n t h s p ri o r ( Oct o b er 2 0 0 7 ) , Am y f i n a l l y r a n t h r e e m i l e s n ons top. Wha t an a cc omplishment th at h ad b een ! Am y ’s fri en d t o l d h er t h at i f s h e d id n o t s i g n h e r s e l f u p , s h e w as going to sign Amy up herse lf an d h ad n o ch o i ce ex cep t t o t rai n . Am y t o l d K y l e a b o u t i t a n d t o g e t h er they m ade the c ommitment to tra i n t h e h al f m arat h o n t o g et h er. F i n al l y , M arch 2 008 h a l f m a r a t h o n d a y a rrived. They both ran a nd finishe d thei r u l t i m at e g o al ! T h ey were ab l e t o ru n t h e en ti r e h a l f m a r a t h o n n o n st o p with Am y at 1 8 0 lbs. and Kyle a t 16 5 l b s . A m y a n d K yle had a cc omplishe d a goal that s eem ed n earl y i m p o s s i b l e. T h ey t h en s et o u r s i g h t s o n b i g g e r g o a l s. They both wa nted to ente r a ½- mile s wi m , 1 3 - m i l e b i k e ri d e an d 4 - m i l e ru n t ri at h l o n a n d s i g n e d u p f or o n e . Both of them were a ble to c omplete t h e t ri at h l o n an d acco m p l i s h , y et an o t h er g o a l . A m y a nd K yle decided to join a loc al gym, m ai n l y p art i ci p at i n g i n s p i n cl as s t h ree d ay s a w e e k . T h e p r o b l e m w a s the clas s sta rted at 5 :3 0 a m; we alway s t rai n ed aft er wo rk , s o t h i s was a ch an g e t o w a k e u p e a r l y . K y l e l i f ted w eights while in Jr. High and hi g h s ch o o l , b u t d eci d ed fo r t i m e p u rp o s es , t o run i n o r d e r t o l o s e t h e w e i ght. Then, in Oc tobe r 2 0 0 8 , Kyle to o k t h ei r s o n Ko d y , wh o was 1 3 y ears o l d at t h e t i m e , t o t h e d o c t o r’s o f f ice f or his physic al. Kody wa s a t y p i cal o v erwei g h t ch i l d . Hi s d o ct o r co m m en t e d , “ Y o u n e e d t o g e t m o r e exer cis e. It looks like your fathe r i s a ru n n er. He h as a ru n n er’s b o d y ”. T h at wa s s u p p o s e d t o b e a c o m p liment; howe ve r, Kyle took it a s an i n s u l t . Ky l e wan t ed t o wal k d o wn t h e s t reet i n a s h i r t a n d h a v e p e o p l e look at him and sa y, “Tha t guy work s o u t ! ” S o , wi t h t h at , we en d ed o u r aft er wo rk ru n n i n g a n d a d d e d M o n d a y, Wednes day, Friday weight trainin g an d s p i n cl as s es o n T u es d ay an d T h u rs d ay . T h e n , A m y h a d c o m e a cr os s a f r iend that did figure competi t i o n s an d d eci d ed t h at was g o i n g t o b e h er n ex t g o a l . S h e s t a r t e d l i ft i n g and tr aining, and be fore you know i t , s h e was 1 2 5 p o u n d s . Wh o wo u l d h av e t h o u gh t a t 100 p o u n d s l i g h t e r, s he’ d be whe re she was physica lly . It was u n b el i ev ab l e. S h e l o s t an ad d i t i o n al 17 p o u n d s t o g e t r ea d y t o enter the C ontra C osta F igure C om p et i t i o n i n M ay 2 0 1 0 . Ky l e al s o was t rai n i n g f o r a p h o t o s h o o t i n N o v e mber 2010. He c ame in short of his g o al o f 6 % b o d y fat , b u t cam e i n at a res p ect ab le 10% a t 42 y e a r s o l d w i t h the help an d guida nc e of his coac h , Do u g C an cel , o f Wal n u t C reek , C al i fo rn i a.

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Am y a n d K yle pus h eac h othe r every single day . T h ei r l o v e, s acri fi ces an d o u r co m m i t m en t t o e a c h o t h e r , a s we l l a s t h eir health and happine ss, have develo p ed t h ei r rel at i o n s h i p i n t o s o m et h i n g t h at co ul d n o t b e b r o ke n . T h e y have both come a long way from 2 2 5 p o u n d s ! Am y s t at es , “B el i ev e m e- i f I can d o it , a n y b o d y c a n do i t ! It i s all about commitme nt a nd knowing wh at y o u wan t . Yo u h av e t o wan t t h i s fo r y o u rs e l f a n d n o b o d y else . I a m extr emely fortunate to have Kyle b y m y s i d e t h ro u g h ev ery wo rk o u t an d an y t h i n g t h a t I d o . O u r ne x t g o a l is do another show and photo shoot th i s s u m m er, as wel l as b ei n g an i n s p i rat i o n t o o t h e r s w h o f e e l t he y c a n ’t do it. I t’ s not only rewarding, but y o u en j o y l i fe s o m u ch m o re. ” T o t o p t h i n g s o ff, A m y r e c e n t l y be c a m e a cer tif ied I SSA Pe rsonal Tra iner to h el p o t h er p eo p l e reach t h ei r fi t n es s g o al s . C o n g r a t u l a t i o n s t o Am y a n d Kyle f or s haring with us the ir amaz i n g t ran s fo rm at i o n ! AMY W IPF and K Y LE W IPF from C ool, C alif o rn i a Amy & K yle Wipf can b e found at fac ebook. co m/ KYL E .AMY .S P O RL E DE R.W I P F

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F o r s o me people, sta ying fit c an be pa rt o f t h ei r l i fes t y l e wh i l e o t h ers are fo cu s ed o n a d e s i r e g o a l t h a t t h e y wis h to achieve, either to drop weigh t , g et l ean o r j u s t reach t h ei r b o d y o f t h ei r d reams . H e a l t h & F i t n e ss should be part of your life style no mat t er wh at y o u r g o al i s . T h e fi rs t s t ep i s b y y o u h a v i n g a w o r k o u t p l an, w hich w ill help you plan out e xa ct l y wh at y o u r m ai n g o al i s , en ab l i n g y o u t o fo c u s o n y o u r w o r k o u t ro utines and exercise s that you will b e d o i n g o n t h at p art i cu l ar d ay . It wi l l al s o i n c l u d e y o u r r e p s , se t s for each exer cise s and the correc t re s t t i m e b et ween each s et . F u rt h erm o re, al way s k e e p i n m i n d t h a t t a k i n g one day of f or two during the wee k i t ’s i m p o rt an t , g i v i n g y o u r b o d y a res t wi l l al lo w y o u t o o b t a i n q u i c k e r r es ults an d avoid injuries, rememb er s o m et i m es “a l o t i s n ’t al way s b et t er”. Ov er t r a i n i n g i s n ’ t t h e c h o i c e you s hould follow, alwa ys ke ep in m i n d t h at l et t i n g y o u r b o d y res t i s cri t i cal t o a c h i e v e t h e b o d y o f y o ur dr eam s . You m i g h t b e wo n d eri n g wh at i s t h e m o s t i m p o rt a n t b o d y p a r t o f the h u m an b o d y ? OUR S HOUL DE R S i s t h e m o s t i m p o r t a n t b o d y part ; t h i s i s s o m et h i n g y o u s h o u l d al way s k eep i n m i n d w h e n y o u tra i n , t o av o i d an y m aj o r i n j u ri es o n t h at p art i cu l ar b o d y p a r t . W h y is i t s o i m p o rt an t ? F o r s u ch a s i m p l e j o i n t , t h e s h o u l d e r i s a b l e to p res en t co m p l ex p ro b l em s , as p eo p l e s t art t o a g e , t h e i r s h o u l ders s t art t o g rad u al l y l o s e t h e m o b i l i t y an d t h e m o v e m e n t s t a r t s to g et d i ffi cu l t . T h i s al s o t en d s t o h ap p en t o ath l e t e s t h a t h a v e e xp eri en ced s h o u l d er m al fu n ct i o n aft er i n t en s e y e a r s o f t r a i n ing, an d t h i s can al s o o ccu rs b y j u s t d o i n g an y t y p e o f s p o r t . E v e ryo n e i s at ri s k o f ru n n i n g i n t o a s h o u l d er i n j u r y . H o w e v e r , t h e c lin i ci an s are aware an d fam i l i ar wi t h t h e s t ru ctu r e o f t h i s m u s c ulo s k et al s y s t em as i t i s s o m ewh at o f a m y s t ery a m o n g t h e l i t a ny o f j o i n t s i n t h e h u m an b o d y , an d l as t b u t n o t l e a s t t h e s h o u l ders are cl as s i fi ed as o n e o f t h e m o s t d i ffi cu l t ar e a s t o e x a m i n e . Movi ng on to the next topi c you m i g ht be wond eri ng wh a t i s th e m o s t freq u ent s hou l d er i nj u r y? T he rotator cu f f tear i s o n e o f th e m o s t criti cal i nj u r y i n the s hou l d er. W hat i s the rotator cu f f ? T h e r o ta tor cu f f i s a g rou p of f ou r mu s cl es and j oi nts that wr a p a r o u n d th e fro nt, back , and top of the s hou l d er j oi nt . T he rotato r cu f f h el p s th e mu scl es g u i d e the s hou l d er throu g h a rang e of m oti o n s a n d i t l en d s W h a t i s a r ota tor cu ff tear? A ro tato r cu ff tear occu rs when there i s an i nj u r y to one of the r o ta to r cu f f ten d o n s, the tea r ca n occu r in man y s h ap es and s i z es bu t can be thou g ht of s i m pl y as a hol e i n o n e o f th e ten d o s. H ow ca n you avoid it? - Al ways wa r m up b efore do in g an y phys ica l ac tiv ti es, s u ch as s por ts, wei g ht trai ni ng and co n ta ct s p o r ts. - S h o r tly a f ter wa r ming u p, s tretching is im por tant i t wi l l rel i eve any tens i on or l acti c aci d th a t yo u m i g h t h ave. - W h en doing a ny typ e of s ho u lder weight trai ni ng , u s e s ens i bl e wei g hts - Fo cu s on lif ting l es s weigh t with the cor r ect techni q u e. - I f l i f ting heavy, make s u re you always a s potter wi th you . C o m m on exer cises that can cau s e rotator cu f f and al l of thi s exerci s es s hou l d be d one wi th a s p o tter f o r ex tra suppor t a nd avoid in ju r y. Fl a t B ench - D ecline, Incline B ench - Sho u l d er Pres s es / A r nol d Pres s es / L ateral R ai s e In co nclusion, it’s ver y imp or tan t to kee p thi s i n m i nd to prevent thi s har m f u l and pai nf u l i n j u r y th a t wi l l co s t you to lose some g ym time, protect you r s hou l d er s and al ways trai n s af e. B y: John Ca r ter

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John Carter HEALTH - FITNESS - WELLNESS Magazine

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Amy Barnes- Owner, Personal Trainer,

Amy Barnes

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Amy B a rn es is a dynamic motiva tional spea k er, an d t h e fo u n d er an d o wn er o f In s i d e & O. U . T F i t n e s s , a hea l t h a n d w ellnes s compa ny tha t assists clie n t s i n creat i n g an d l i v i n g h eal t h i er l i fes t y l es ba s e d o n t h e i r indi v i d u a l health and wellness ne eds. F itne ss p ro fes s i o n al an d m o t h er o f t wo , Am y u n d ers t a n d s f i r s t h a n d the c h a l l e nges of balanc ing hea lthy ha bits with t h e d em an d s o f a b u s y l i fe, an d t h e s t ru g g l e t o f i n d t h e t i m e and m o t i v ation to get and stay in shape. Ms. B arne s has a powerfu l an d p ro v o cat i v e l i fe s t o ry an d h as b eco m e a n a t i o n -w i d e inspiration afte r being feat u red o n t h e co v er o f Ox y g en M ag azi n e an d t h e N B C T o d a y Show. Fitness and he alt h y l i v i n g was n o t al way s a p art o f Am y ’s l i fe. J u s t f o u r y e a r s ago, she weighed in at a m ere 4 9 0 l b s an d 5 2 % B M I. As a v i ct i m o f d o m es t i c a b u s e a n d at one time living in a sh el t er, Am y k n ew t h at i t was t i m e fo r h er t o ch a n g e h e r l i f e pe rmanently in order to s av e h er l i fe. R ai s i n g t wo v ery act i v e b o y s , s h e k n e w t h a t they nee de d he r, and they n eed ed h er h eal t h y . Wi t h s h eer p ers ev eran ce a n d d e t e r m i na tion, Amy imple me nted s o m e rev o l u t i o n ary l i fe ch an g es t h at en ab l e d h e r t o t a k e control of he r life , bre ak t h e v i ct i m cy cl e, an d l o s e 3 4 0 l b s wi t h o u t fad d i e t s , s u r g e r y or die t pills. While ther e were m an y t i m es s h e was t i red , weak an d fr u s t r a t e d , s h e used her ne w found inner s t ren g t h , p o s i t i v e t h i n k i n g , an d co m p l et e d i s c i p l i n e t o k e e p moving towa rds her goal s . Am y n o w co m p l et el y u n d ers t an d s t h at n o b a r r i e r s i n l i f e are insurmountable , and we can acco m p l i s h an y t h i n g t h at we p u t o u r m i n d s t o w i t h t h e appropria te goal se tting, fo cu s an d d i s ci p l i n e. Amy is a highly sought aft er m o t i v at i o n al s p eak er an d h eal t h an d wel l n es s c o n s u l t a n t . She has de dica te d her life t o h el p i n g o t h ers i n t h ei r q u es t t o b e h eal t h y - i n s i d e a n d out, through; lifestyle and fi t n es s co ach i n g , p ers o n al t rai n i n g an d n u t ri t i o n a l c o n s u l t ing. S he is a fitness com p et i t o r an d h as b een feat u red i n n u m ero u s p ress , i n c l u d i n g ; Oxyge n Magaz ine’s Octo b er C o v er, NB C T o d ay S h o w, F o x News , F o x & F r i e n d s , E XTR A!, Dr. Oz, Muscle S p o rt M ag azi n e, M u s cl e M ag F i t n es s , , AB C W J L A C h a n n e l 7, a nd AB C Let’s Ta lk L i v e C h an n el 8 . Ms. B a rnes’ is passionat e ab o u t h er g o al t o i n s p i re p eo p l e t o t ak e ac t i o n a n d g e t moving! S he is living pro o f t h at wh en we t ak e act i o n , we g et res u l t s , e v i d e n t b y t h e tremendous ac ademic cred en t i al s s h e earn ed wh i l e d eal i n g wi t h l i fe s t rug g l e s , i n c l u d ing; B A in C riminal Justi ce, B A i n M i n o ri t y S t u d i es , B A i n Hu m an R el a t i o n s , a n d a n MS in Psyc hology. Amy i s al s o a cert i fi ed P ers o n al T rai n er, Nu t ri t i o ni s t , L i f e a n d Weight Management C on s u l t an t an d R eg i s t ered Di et i ci an . Amy tea ches a nd inspire s o t h ers t h ro u g h h er l i fe ex p eri en ces an d p ro fe s s i o n a l t r a i n ing. She knows that the b es t way t o g et an d s t ay h eal t h y , i n s i d e an d o u t , i s t o m a k e i t your lifestyle a nd not a q u i ck fi x . S h e n o w m o t i v at es an d en erg i zes o t h e r s t o d o t h e sa me . F itne ss and hea lth y l i v i n g i s n o t j u s t a career fo r Am y … i t ’s h er li f e ! Y o u c a n lear n mor e about Amy B arne s a t http : / / www. i o fi t n es s t o d ay . co m A m y Ba rnes Owner I nsi d e & O.U.T. Fitness, LLC h t t p : / / w w w .iof itnes stoda y.c om

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Mary Kay Valenti

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M y n a m e is M ar y Kay Valenti, but my nickna m e i s “M K. ” I h av e s t ru g g l ed wi t h m y wei g h t all m y l i f e . T o d ay , I sp e ak about my journe y a nd he lp motiv at e an d i n s p i re o t h ers t o t ak e t h e s t ep s t o a b et t e r v e r s i o n o f the m se l v e s. I t’ s pos s ible to have a he althy min d , b o d y an d s p i ri t wh en y o u b el i ev e i n y o u rs el f . I’ m a se l f-tr ans f or mation suc ce ss story, motiv at i o n al s p eak er, an d fi t n es s m o d el / at h l et e. I ha v e a w e b s i t e tha t I s h a re with other s for motiva tion and insp i rat i o n . I’m h eav i l y i n v o l v ed i n ch ari t ab l e wo r k a n d I e n j o y p ay i n g i t for war d. With my tra nsformation, I n o w h av e t h e co n fi d en ce an d d es i re t o fu l fi l l m y o w n d r e a m o f s i n g i n g . S ince I was f ive ye ars old, I have want ed t o fo l l o w m y p as s i o n fo r m u s i c. I wo rk t o war d s t h a t d r e a m just li k e I w or ked towa rds c ha nging my mind, bo d y an d s p i ri t . I feel l i m i t l es s wi t h wh at I h av e a c c o m p l i s h e d a nd it ’s som ething that you just ca n’t put a pri ce t ag o n . M y s o n , R o s ari o , i s n o w fi v e y ears o l d a n d w e a r e h av i n g t h e bes t tim e just living, laughing a nd l o v i n g o t h ers . T h e re w a rds f r om my a cc omplishments are pricel es s as I h av e i m p ro v ed m y h eal t h , m y p h y s i ca l a p p e a r a n c e , m y c o n fi d ence and attitude. I gre w up with p o o r s el f- es t eem an d b o d y i m ag e. I n ev er fel t ha p p y w i t h m y p hy si q u e . I w as teas ed a s a child and te enager. As an ad u l t , I co n s t an t l y s t ru g g l ed b eco m i n g a l l t o o f a m i l i a r w i t h t h e t er m yo-yo die ting. I found things that wo rk ed an d m an y t h at d i d n ’t . I wo u l d l o s e 1 0 p o u n d s j u s t t o re - g a i n 2 0 . I am an emotiona l e ater. I looke d t o fo o d fo r co m fo rt an d cel eb rat i o n . I fo u n d m y s e l f a d d i c t e d to f oo d . A t my h i g hes t w eight, I was 2 3 0 pounds. Afte r I g av e b i rt h t o m y l i t t l e S u p erm an , I b ecam e s a d , w i t h d r a w n a nd an t i - s o cial. I didn’t ha ve a ny c lothes tha t fi t an d I h i t a p o i n t wh ere I d i d n ’t wan t t o l o o k i n t h e m i r r o r . I d e c i d e d it w as time to ma ke a c ha nge. I sa i d , “E n o u g h i s en o u g h . ” I h av e b een l earn i n g an d g r o w i n g i n s e a r c h o f t he better part of me ever sinc e. I t oo k o n a jour ney to be tter hea lth and educ at ed m y s el f. I l o s t t h e fi rs t 4 0 p o u n d s at h o m e. T h e n , I j o i n e d a gy m a n d pus hed myse lf harde r than I e ve n t h o u g h t p o s s i b l e. I m ad e co n s t an t ch an g es t o m y n u t r i t i o n t o c on t i n u e c h anging at a he althy a nd sa fe ra te . I s et a l o ft y g o al t o b e a N P C F i g u r e competitor. Within ninetee n mon t h s o f h av i n g m y s o n , I s t ep p ed o u t o n s t ag e a n d c o m p e t e d . I we n t o n to im pr ove a nd competed two more t i m es t h at s am e y ear. I p u t m y s el f o u t t h ere t o b e j u d g e d . A l t ho u g h , I didn’ t place, I re ce ived a fitne ss ach i ev em en t s wo rd fro m b o d y b u i l d i n g . co m . Als o , m y f a m i l y m ad e a n e n gr aved tr ophy in honor of my fitness ach i ev em en t s an d I ch eri s h t h at t o d ay . I k n ew I w a s a w i n n er b e fo re I s tepped out on that stage! My own p ers o n al reward s g av e m e t h e feel i n g o f wi n n i n g t h e o v e r a l l . In M a y o f 2010, I com p eted a ga in in the NGA fed erat i o n . I d i d n ’t g i v e m y s el f l o n g en o u g h t o t r a i n a n d d i e t d ow n fo r t h is s how , but I still put myse lf out th ere. I d i d recei v e t h e J erry T h o m as M em o ri al A w a r d f o r f i t n ess e x c e l lence. A ls o, I wa s inte rvie we d by th e l o cal t el ev i s i o n s t at i o n an d n ews p ap er. It was w o r t h a l l t h e e f f ort t o b e able to s ha re my journe y a nd inspi re o t h ers . I g e t t h e des ir e to compe te a ga in, but my focu s h as real l y ch an g ed . I h av e b een wo rk i n g o n a b o o k a b o u t m y j o u rn e y and I hope to share this soon. This p as t y ear, I j u d g ed b o d y b u i l d i n g , fi g u re an d b i k i n i c o m p e ti t i on s fo r the NABBA fe de ra tion. I fee l tha t I h av e co m e fu l l ci rcl e n o w t h at I j u d g e o t h ers f o r t h e i r h a r d w or k. I w i ll continue to he lp othe rs with one on o n e p ers o n al as s es s m en t s an d al s o a v ari et y o f m o t i v a t i o n a l s p e a k i n g e ngagements including seminars, fitn es s ex p o s , ch u rch g ro u p s , s ch o o l ev en t s an d ch a r i t a b l e g a t h e r i n g s . I’m als o w or king with produc er/ writer / d i rect o r, C h ri s J o h n s o n , o f F al l i n g Wal l s P ro d u c t i o n s . T h e d oc u m e n t a r y, “I n M y L ife ,” will give muc h mo re l i g h t t o t h e s t ru g g l es an d j o u rn ey I’v e h ad . I n t h i s f i l m , I re v e a l so me things I ’ ve be en longing to share an d t h i s d o cu m en t ary al l o ws m e t h e o p p o rt u n i t y t o d o s o . T i m D ar l in g , o f 294 Pr oductions, will be working w i t h m e as I co n t i n u e t o t rai n m y v o i ce al l o wi n g m e t o f u l f i l l m y d re a m of s inging and e nterta ining. It’s bee n t h i rt een y ears s i n ce I h av e p u rs u ed t h i s . We w i l l c o n t i n u e to h i t t h e recor ding s tudio and c re ate somethin g t o s h are v ery s o o n . I’m v ery ex ci t ed t o b e w o r k i n g o n m y li f e ’ s p a s sion and making my vision a rea lity. T o l earn m o re o r t o co n t act m e p l eas e v i s i t m y w e b s i t e . h t t p: / / w w w.m kvalenti.c om. “ B e l i e v e t hat ever ything you want is within reach , s o al way s k eep reach i n g ! ” ~M K ~

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Jason Ellis Photography

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