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IRONPINOY

Bodybuilding & Fitness is the foundation of all Sports

Vol. 1 Issue 3 September-October 2009 P120 www.ironpinoy.com

Patricia Llena World Champion Powerlifter at 15y.o.

2009 Asian Bodybuilding & Fitness Championships Increase your Bench Press by Roger Lockridge Bodybuilding.com

2009 Cebu Mr. & Ms. Philippines Bodybuilding World Champion

JERICK TERNIDA Determination Discipline & Spirituality

2009 Powerlifting Nationals Corporate Musclehead The Art of Fitness

ISSN 1655-6836

FITNESS LIFESTYLE AND LEISURE

Rowena Marcaida

Steve Preza

200+ photos! Event Info! PT Certifications plus more!!! www.ironpinoy.com

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Contents 0909 Events 8

2009 Mr. and Ms. Philippines Cebu

22 2009 MultiAsian Bodybuilding and Fitness Championships 43 2009 Sub-Juniors Powerlifting Championships 45 2009 National Powerlifting Championships

Hasan Rahnamaeian: Asian Championships Men Bodybuilding Overall Asian Bodybuilding Championships Photo thaibody.com

Features

16 Nuances of Personal Training 19 Six advantages of Female Bodybuilding 20 Best of Both Worlds 30 Merging Art and Science through Fitness 32 Increase your Bench Press 34 Review of Personal Training Certifications 38 Jerick Ternida 43 Patricia Llena 48 WADA CODE

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2009 Mr. and Ms. Cebu Philippines p43

Regulars

Increase your Bench Press by

4

Letters

6

News & Events

18

Posing 101

28

What’s New

57

Where to Buy

p32 Patricia Llena p43

November Issue:

2009 Baguio Centennial 2009 Olympia Feature Training, Interviews, Profiles, Dieting, Competition, Yoga, Events, plus a lot more...

2009 National Powerlifting p45 www.ironpinoy.com

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Letters

Share your views and opinions to fellow readers and enthusiasts in every issue.

What is your reaction to the August 2009 TIME article “Exercise will not Make You Thin?” I agree with this article. The article deals with a lot of studies and observations that were carried over the years. I cannot help but wonder and think about these issues that were taken for granted as it is now being considered a FACT.

Letter of the Month Exercise alone will not make you thin. Exercise/Training alone will not make you muscular as well. It has been years when I was asked what will it take to be a bodybuilder? This is a common question and its still relevant today. Its the same as asking what will make me lose weight. Bottomline, to have effective results, you have to adapt your lifestyle. No magic pill can make you thin nor muscular. It is more easier to lose weight than gain muscle. The Time magazine article deals mainly with studies about post exercise eating. While the studies are true for the most part, since it studies the bad habits of obese people. Exercise can make you hungry and not eating will trigger a lot of physical and psychological responses making you store more fat. An irritability response. After exercise eating is good but you must eat the proper foods to keep those muscles and encourage the body to burn the fat.

Are Anabolic Steroids Legal in the Philippines? We are not talking about topical steroids.

As to date, there is no law making steroids a prohibited recreational drug. The PDEA has not even considered anything about it as leading to “abuse” since there was no respondents or its use is too little to be ignored and insignificant. BUT, there are laws that is already in effect in medicine and civil law. Steroids like testosterone and its derivatives are illegal to administer without a doctors prescription. Or it is not to be sold without a doctor prescription. Another is the act of injecting yourself or by another is illegal. Nobody can inject you (or oneself) with a hypedermic needle if you are not licensed to do it. Those licensed are Doctors, nurses, medical technologist but even these professionals are bound by law to administer these injectable drugs in a prophylactic capacity - for instance, in the hospital under medical supervision. Unless you have diabetes or any condition that merits the use of needles to inject yourself with, that is the only exception. There are now non-injectable (non-invasive) alternatives to insulin injection. Anything that pierces the skin can be construed as assault and can merit a lawsuit. In the USA, they have to be caught in the act doing this for it to stand in court. In the USA and other countries, Anabolic Steroids is illegal since it is considered as a recreational drug as well as a pharmaceutical drug. Plus it is deemed illegal by multi-sports organizations including the Olympic committee.

Again, to become thin, you must know proper diet, exercise, ample rest and stress management. Several articles and even scientific papers have been published telling you this and that but bottomline it goes back to the most basic and simplest things we take for granted. PROPER NUTRITION. Fitness, even bodybuilding on its own, is considered to be a lifetyle. Since they have their own culture, attitude and experiences. This is the reason why realistic goal setting is important. This is a whole article altogether and we will discuss this in the succeeding issues.

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Advisory Board Sammy Ayochok, CSCC-IFBB Carlo Canta, CSCS Daniel Foronda Corinna B. Mojica Dennis Saavedra Delgado Jeffrey Panela Morris Limpangan Cris Carasig

Columnist

Roger Lockridge - USA Jeffrey Behar - USA Tad Inouie - USA Rowena Marcaida - Philippines Richie Rosales - Philippines

IRONPINOY Photographers Mark So Bernard Ronin Joey Aldor Edgar Allan Cristobal

Ironpinoy Magazine (ISSN 1655-6836) is published bi-monthly by Bodyproud Fitness Events and Promotions, P.O. Box No. 1270, Makati Central Post Office, Makati City, Metro Manila, Philippines, 1252. Copyright under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under Philippine Copyright Laws. Rate: Php 480.00 per year in the Philippines; US$24.00 per year in the USA and worldwide. Nothing appearing in the Ironpinoy Magazine may be reprinted either wholly or in part, without the written consent of the publisher. Send editorial submissions to, P.O. Box No. 1270, Makati Central Post Office, Makati City, Metro Manila, Philippines, 1252. Stamped, self-addresed envelop must accompany all submisisons, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to Ironpinoy Magazine will be considered as intended for publication, and Ironpinoy Magazine reserves the right to edit and/ or comment. Printed in the Philippines by Lexmedia Inc (a subsidiary of Inquirer Publications) and Magcloud USA.

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I would like to thank the Cebuanos! They are so friendly and appreciative of people who has genuine intent in the promotion of Bodybuilding and Fitness. This issue features the 2009 Cebu Mr. and Ms. Philippines. It is one of the oldest national amateur event in the Philippines. It has produced some of our top international bodybuilders including Jerick Ternida. We also have in this issue, the World Anti-Doping Agency feature which outlines its functions and organizational set-up. Plus the Powerlifting team!

First Word

Editorial

Publisher and Editor-in-Chief Bong Pico Business Development Manager Ronald isip Editor Michelle Rio

In this issue we have additional foreign writers that tackles all aspects of fitness and bodybuilding. I am also happy that the Ironpinoy Magazine is one of the Press Media for the 2009 Olympia in Las Vegas Nevada from September 21-27, as represented by our media partner Tad Inoue. Our friends from the middle east will also actively promote the magazine in their respective gyms. This will be led by Noel Galicia, president of the Philippine Bodybuilding and Fitness Association of Kuwait. We are also warmly accepted by our Filipino-American friends in the USA. They are proud to have Ironpinoy Magazine represent the Philippines in the World Bodybuilding community. Thanks for the support guys!

On the Cover M

en of great endurance and strength. That is what we perceive of bodybuilders as they strut their stuff on stage and give the announced poses to be done their best shot. Jerick Ternida. Also on the cover is the youngest women powerlifting record holder - Patricia Llena. Plus the 2009 Cebu Mr. and Ms. Philippines. Rowena Marcaid and Steve Preza. 200+ photos in 60 pages.

All information contained herein are the sole rights of Ironpinoy.com and its authors, photographers and publisher. Articles and Photographs are for entertainment and information for the use of its readers. Misuse of any content that leads to criminal or malicious intent or cause for physical/psychological harm will not be tolerated and Ironpinoy magazine will not be responsible.

MAGAZINE

Powerful words. There is so much passion went into this issue that people tend to forget about the realities in life. But we are human after all. Hope, Passion, Desire fills our minds and our hearts which can overcome all obstacles and go for the that GOLD.

Disclaimer

IRONPINOY

Dont Stop Believing.

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News News | Events | Announcements

Congratulations to Usec. Cynthia Carrion of the Dept. of Tourism for winning the Personal Trainer of the Year Category of the IDEA Health and Fitness Inspiration Awards at the IDEA World Fitness Convention, Anaheim Convention Center, CA last August 13, 2009.

Powerlifting teen sets new Philippine Sub-Junior, Junior and Open records

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owerlifting sensation, Patricia Llena, broke Philippine Women’s SubJunior, Junior and Open records in powerlifing at the Powerlifitng Association of the Philippines National Open Championships held the Robinsons Mall, Otis, Manila last July 18, 2009. Competing in the 60 kg category, Llena, 15, who has been powerlifting competitively since 2008, set the Sub-Junior, Junior and Open records by lifting 175.5kg, the strongest lift of any Filipina Powerlifter in the 60kg category. Both her squat and deadlift records are unofficial Asian SubJunior records. Llena broke the 13-year old Philippine Open records of powerlifting veteran, Lily Pecante in squat, deadlift and total. Pecante set the 60kg records in squat (160kg), deadlift (170kg) and total (400kg) in 1996 when she was 32 years old. “We havent seen anything like this in many years. She broke all these records without even breaking a sweat! Patricia has a potential to set new Asian records in powerlifitng, and perhaps even some world records. She’s still young and can become a very strong powerlifter,” declared Elvira Lorenzo, Secretary General of the Powerlifting Association of the Philippines, the governing body of the sport. “What’s impressive about Patricia

is that at the age of 15, she is already breaking Philippine records set by more experienced powerlifters, usually in their 20s or 30s. We have high hopes for her.”

Llena is preparing to compete in the World Sub-junior and Junior competition this September in Ribeiro, Preto, Brazil. “Based on the nominations submitted to the International Powerlifting Federation, we expect Patricia to do very well. She has been training very hard and is on track to bring home some medals, perhaps a gold ro teo,” said Leonard Llena, father and coach of Patricia. “I’m very excited to be able to compete in Brazil against lifters from the US, Japan, Russia, Brazil, Canada and

Hungary. It’s my first international competition and I’m a bit nervous. I just hope I can do well and make my family and the Philippines proud,” said the softspoken younger Llena, who is a fourth year high school student in San Antonio Montessori School in Nueva Ecija. She has been trained by her father since the age of 9 in weightlifting, and now, powerlifting.

Bodybuilder Rowena Marcaida is Ms. Asia Bronze Isabela province’s pride is the Philippines’ joy as bodybuilder Rowena A. Marcaida captured the bronze in the 52kg category for the Ms. Asia title at the recently concluded 2009 Asian Bodybuilding & Fitness Championships in Pattaya, Thailand on stage of the Alangkarn Theater. The gold medal was won by Thailand’s Jaranya Duangkam and the silver by Vietnam’s Nguyen Thi My Linh (www.thaibody.com). Marcaida was accompanied by Team Philippines’ Benguet flyweight Mario A. Paquito Jr., Davao bantamweight Dindo U. Amper and Laguna fitness and FAME champion Rodora F. Trinchera. The team’s participation was sponsored by the Philippine Olympic Committee (POC), the Philippine Sports Commission (PSC), and PAGCOR Sports. The annual Asian event was organized by the Asian Bodybuilding & Fitness Federation (ABBF) and sanctioned by its international federation, the World Bodybuilding & Physique Sports Federation (WBPF). Next year’s event will be hosted by Singapore in September 2010 (www.abbf.asia).

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Filipina bodybuilding champion Rowena A. Marcaida earns her bronze medal in the 52kg category for the Ms. Asia title at the recently concluded 2009 Asian Bodybuilding & Fitness Championships in Pattaya, Thailand. Awarding honors were made by Sir Douglas Latchford, a Thai resident of British descent, and is one of the highest ranking officials in the Asian Bodybuilding & Fitness Federation (ABBF).

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Events

Bodybuilding | Fitness

RP’s Patricia Llena: New World Powerlifting Champion! 15 year old Patricia Llena beat 3-time world champion TALYBOVA Yana of Russia in the 2009 World Sub-Junior & Junior Powerlifting Championships in Ribeirao Preto, Sao Paulo Brazil last September 8, 2009. Llena, a honor student from San Antonio, Nueva Ecija bagged 3 gold and 1 bronze lifting 170kgs in the SQUAT, 80kgs in the bench press, 170 kgs in the deadlift for a whopping total of 420kgs for the title. Kendra Miller (USA) and Russia’s Yana trailed behind with total of 405kgs each but USA prevailed second by the virtue of a lighter bodyweight. Other entries from Canada, Japan and host Brazil joined the contention.

PBBA PRESENTS THE 6TH FITNESS & BODYBUILDING SEMINAR Trinity University of Asia - Mandell Hall, September 26, 2009, Von Tauli 09159962239 www.philbodybuilders.com

MR. & MS. BAGUIO CENTENNIAL 2009 UNIVERSE QUALIFIER

The meet spectators were awed by the sterling lifts of Llena, a newcomer and lone entry from the Philippines at the World Powerlifting scene with a tender age of 15. Sub-junior category yields 14-18 years old lifters from at least 30 countries worldwide. Patricia never lifted in any regional powerlifting events when she started last 2008. Coach and father Leonard Llena was thankful the hardwork, training and challenging trip across the world paid-off. A long road lies ahead next year to defend Llena’s new title in such annual event of the International Powerlifting Federation, the sports body recognized by the International Olympic Committee (IOC) through the General Association of the International Sports Federation (GAISF). This endeavor was supported by the Philippine Sports Commission through Chairman Harry Angping.

Warning on Body Building Products Marketed as Containing Steroids or Steroid-Like Substances On July 28, 2009, the U.S. Food and Drug Administration (FDA) issued a public health advisory warning consumers to stop using any body building products that are represented to contain steroids or steroid-like substances. Many of these products are marketed as dietary supplements.

Examples of products affected by FDA’s advisory.

Gaisano City Supermall, Bacolod City October 16, 2009 Mr. Machris Delfin, 09233588943 md_muscle.fitness@yahoo.com More info www.ironpinoy.com

1st MEN’S WORLD BODYBUILDING CHAMPIONSHIPS

Dubai, United Arab of Emirates. 3 - 7 November, 2009. Sanctioned by the World Bodybuilding And Physique Sports Federation And Organised By The Emirates Bodybuilding Federation. More Info: http://www.wbpsf.org/

ASIA FITNESS CONVENTION

PURE YOGA HONG KONG – TSIM SHA TSUI

21 November – 13 December, 2009. Sign up before 21 September and save HK$11,700 on tuition!! More Info: http://www.yogaalliance. org/ ers should be aware that these products are potentially harmful and that FDA has not approved them nor reviewed their safety before marketing. Q. What are some examples of these types of products? A. These body building products are often marketed as being anabolic (promoting muscle building) and/or being similar to anabolic steroids (such as testosterone). The products included in the warning letter to American Cellular Laboratories Inc. provide a continued to page 56

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CLASH OF THE TITANS 2009

November 27-29, 2009 Bangkok Convention Centre & Centara Grand at CentralWorld. Bangkok, Thailand More Info: http://www.getfitasia.net/

This advisory was issued along with a warning letter sent to American Cellular Laboratories Inc. for marketing and distributing body building products containing synthetic steroid substances. Although these products are marketed as dietary supplements, they are NOT dietary supplements, but instead are unapproved and misbranded drugs. Q. What types of products are affected by this public health advisory? A. FDA is warning consumers about products that are being marketed for body building and that claim to contain steroids or steroid-like substances. These products are sold online and in retail stores and are promoted as hormone products and/or as alternatives to anabolic steroids for increasing muscle mass and strength. Many of these products are labeled as dietary supplements and make claims about the ability of the active ingredients to enhance or diminish androgen, estrogen, or progestin-like effects in the body. Consum-

Philippine Team Qualifier to NAC Mr. & Ms. Universe 2009 (December 4-6, 2009- Hamburg Germany). UNIVERSITY OF BAGUIO - Gymnasium. October 10, 2009 (Saturday), Registration: 8am – 12nn. Prejudging: 1pm, Finals - 7pm More Info at www.ironpinoy.com

2009 UNIVERSE

4 - 6 December, 2009 (Bodybuilding event is on 11 and 12 December). TKO Sports Center. Men’s and Women’s Bodybuilding, Ms. Fitness and Bodyfitness.

2009 EAST ASIAN GAMES HONG KONG

5 - 13 December, 2009 (Bodybuilding event is on 11 and 12 December). TKO Sports Center. Men’s and Women’s Bodybuilding, Ms. Fitness and Bodyfitness.

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OVERALL WINNERS CESAR LOKINES - BAGUIO LUZVIMINDA MC CLINTON - MAKATI

From Left to Right Engr. Jun Tanyag, Patrick Tan, Steve Gunning, Magdaleno Del Mar, Erwin Chiongson, Resty Espinolla, Francisco Mortera, Dennis Delgado, Calixto Pacquiao


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NOVICE SHORT

Louie Galvez

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MASTERS

Nestor Bihagan

TALL

Paolo Benit

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JUDGES MEDIUM

Cesar Lokines

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Mr. Francisco Kit Montera Ret. Police Officer Mr. Phils 1978-79 and 1988 3rd place Mr. Asia 1978 Singapore

Mr. Calixto Pacquiao Cebu City Sports Commissioner Owner Of Fitness & Welness Center In Cebu

Mr. Patrick Tan Vice President Commercial Affairs for SEAAIR

Engr. Juanito Tanyag President Samahan ng Barbelista ng Pilipinas President NABBA Philippines Int’l Accredited Judge

Mr. Magdaleno Delmar 1963 Mr. Philippines Mr. Visayas 1959 Profesional Electrical Consultant Singapore

Mr. Kobayashi Hiroyuki International NABBA Accredited Judge Japanese National

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WOMENS

Luzviminda McClinton

Ms. Therese Yupangco 2007 4th Place Ms. Universe Germany 2005 Silver Medalist Mr. & Ms. Phils. Cebu Design Consultant Architect Int’l Designer

Mr. Resty Esponilla President Blu-Egg Food Corporation President of 12 Sinangag Station Convenient Store & Fast Food NABBA National Accredited Judge

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Mr. Steve Gunning 1987 Western Canada Heavy Weight & Golden Gloves Champion Owner Club Fitness Gym In Cebu Owner Thunder Run ConstructionCanada

Erwin Chiongson Master of Ceremonies

Sheila Delgado Master In Education Int’l Accredited Judge-IFBB President & CEO Workout Fitness Center

Dennis Delgado Mechanical Engineer Dietitian GM Workout Fitness Centers (4 Branches) Mr. Cebu 1985 1987 Mr. Phils 1988 2nd Place Mr. Asean National & International International Accredited Judge. 1992 IFBB Awardee by Ben Weider

Tabulators Aileen Gaviola Joy Duallo

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Patrick Tan

Therese Yupangco

Erwin Chiongson

Therese Yupangco Nicey Delgado

Nicey Delgado

Dondon Cortuna

Dennis Delgado Jr.

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OFFICIAL RESULTS 2009 Mr. & Ms. Philippines Cebu Master’s Class Nestor Bihagan

Tall Class Paolo Benit

Short Class Louie Galvez

Vernon Dingal

Guilnar Banados

Maralon Tajali

Nestor Bihagan

Andy Leguarda

Mody Carrera

Mike Riton

Arnold Francisco

Leonardo Buenvenida

Boy Cabuenas

1st Place Cebu City

Sanny Cacasi

2nd Place Iligan City

Mody Carrera

3rd Place Baguio City

4th Place Paranaque City

5th Place Zamboanga City

Novice Class Louie Galvez

1st Place Cagayan De Oro City

Paolo Benit

2nd Place Bacolod City

Sanny Cacasi

3rd Place Iligan City

Mike Riton

4th Place Baguio City

Frily Delos Santos 5th Place Bacolod City

1st Place Bacolod City

2nd Place Cagayan De Oro City

3rd Place Misamis Oriental

4th Place Baguio City

5th Place Roxas City

Medium Class Cesar Lokines 1st Place Benguet

Jimmy Ansok 2nd Place Zamboanga City

Ricky Taganahan

1st Place Cagayan De Oro City

2nd Place Cebu City

3rd Place Cebu City

4th Place Baguio City

5th Place Lapu - Lapu City

Women’s Open: (Ms. Physique) Luzviminda Mcclinton 1st Place Makati City

Rowena Marcaida

2nd Place Isabela

Emaylie Guiap

3rd Place Lucena City

3rd Place Quezon City

Rex Rodriguez

Shiela Baniqued

Jumar Manaytay

Karen Sison

4th Place Cebu City

5th Place Cebu City

4th Place Baguio City

5th Place Bacolod City

FRANCIS JAVELONA -2, EDUARDO CONZON- 3, MICHAEL MARINAS-7, RICO LABITAD-8, EDGAR ANGCON- 9, JONARD PIELAGO-11, JOIE NUNEZ-12, RONALD GONZALES-13, ELMER SONET-15, ZALDY DELOSTICO-16, GARY ZAFRA-17, IAN FLORITO-18, GARY DENSING-19, ALLAN PIEGA-20, RONALD JAMES DEL RIO-24, BRUCE AMACA JR25, GLICEIRO CASTRO-26, PANCHO RAMIREZ-30, GARY DENSING-31, ANTONIO MIRANDA-32, RONAL JAMES DEL RIO-34, RAMON BARRA-39, VICHAR CAAYON-41,LOU RIZZARRI-43, RODULFO MANABA-47, FRILY DE LOS SANTOS51, ELMER SONET-53, MELODY CUAYCONG -57, RACHEL SAYABOC-58

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The Most Promising Bodybuilder

He’s only 3 feet and 10 inches all, but this did not stop 22 year old Ian Frito from strutting his stuff and competing against the country’s biggest and most muscled men. In 2007, this determined little man from Ormoc worked his way in Cebu from job to job and bravely took bodybuilding as a sport. And last Augut 30,2009 Ian impressively stood side by side with the country’s biggest and most competitive bodybuilders. With his height, the audience were in awe of him, not just because he was small, but he successfully developed a bodybuilders body, toned arms and a very impressive six-pack abs. Mr. Jun Tanyag , President of the Samahan ng Barbelista ng Pilipinas can’t help but give Ian a special award for his determination and his will. And not only that, Ian also impressed event organizer and fitness legend, Dennis Delgado. He is working as a Fitness Instructor at Workout Fitness Ramos Branch. To Mr. Ian Florito, congratulations you are truly an inspiration that everything is possible. If there is a will, there is a way.

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NUANCES OF PERSONAL TRAINING U P

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By Sammy Ayochok, NSCA – CPT, IFBB - CSCC

Re: Counseling The Client / Customer nlike many professions wherein you have to spend years before gaining a person’s trust, in personal training, you must have your client’s trust from the very beginning. This is similar to the doctor/patient relationships. No one questions a doctor’s advice until the advice fails to produce results, or even worse, it produces the wrong results. People look up to you as an expert in the field of physical fitness, an expert who possesses knowledge far beyond what they know or have heard about fitness. They expect you to apply that knowledge to them in an individual manner so that they can achieve their individual goals. People will follow your advice because they believe that advice will do nothing but help them. This is especially true for people over the age of experiencing “firsthand” the fact that their body is not responding like it did twenty years ago. They know that they will never have that youthful body again, but they also know that they can slow down, and even reverse some of the aging processes if they start to take better care of themselves. For them, a proper exercise programme is as close as they can get to a “fountain of youth”.

The following are some rules you should adapt and follow to ensure that you will not lose your client’s trust.

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o not discuss a person’s problems to other people not concerned with the person’s situation. Many conversations are highly personal, and if information should “leaksout” and rumors will start. If the person concerned has tracked you down as the one who has disseminated the information, other people will know and they may never trust you again with confidential information. If you need to discuss this information with another professional in your staff, do it behind closed doors, away from the earshot of others.

eople will constantly be asking you wide range of questions over and over, and even greater range of topics. The more you answer their questions, the more likely they will continue to ask you. This makes us all feel good and important because it is a sort of honor that your word will constantly tested. It takes only one bad answer to wipe out 100 correct answers. Just like doctors, people expect you to be the professional who is right all the time.

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ot knowing an answer immediately is not a sign of weakness, but giving a vague or incorrect answer in order to keep your prestige is a sign of weakness. When asked a question of which you don’t know the answer, simply say: “I’m glad you asked me that question, but to tell you truthfully, I don’t know the answer. However, I am going to research on it and give you an answer, as soon as possible. Then we’ll both know the answer.” The person asking the question will respect you even more because you will appear to be going outof-your-way to find an answer just for them.

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any people do exercise incorrectly, or are doing exercises and programmes that are counter productive to their goals. Do not say, “you’re doing it wrongly or incorrectly.” Rather, take that extra minute to explain them WHY it is wrong, and WHY your new way is a better way. No one likes

to be told that they are wrong, even when they are wrong, so be tactful in your manner of approach. If you do it in a manner that does not appear to boost your ego while lowering theirs’, they will welcome your future recommendations because they will feel that you are sincerely doing it for their benefit. Therefore, whenever you make recommendations or corrections, always take time to explain the “whys” of both the incorrect issues and methods.

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efore you meet with your client to review any questionnaires and, or talk with him about starting his programme, make sure that you have taken time to find out all about him as an individual person and other things to be discussed or explained during the counseling session. Pick a location that is private and where you won’t be interrupted. Explain to him that the counseling is confidential and that its purpose is to prescribe a safe, effective, and personalized exercise programme to accomplish his goals. Try to get the person as relaxed and comfortable as much as possible so they can talk freely about themselves. Although the purpose of the counseling is to establish a programme for the individual, he will also be interviewing you to test your knowledge and expertise. “By becoming acquainted with all the aspects of an individual’s life, not only will the relationship between Personal Trainer and participant be strengthened, but the Trainer can be more sensitive to that person’s needs and requirements.” Conclusion: Each Personal Trainer/Fitness Manager should have a career investment in the instructional role; thereby, maintaining the integrity of the programmes. Professional preparation and training is the key to a successful career.

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STEVE PREZA Mr. Paradise Hawaii 2009

Name: Steven Preza Jr Hometown: Honolulu, Hawaii Age: 35 Years Bodybuilding: 10 Goal for the Future: Become a IFBB Pro and represent all the Filipino Bodybuilders all over the world Steve & Elaine Preza

My grandparents moved to Hawaii from Ilocos Philippines. I was born and raised in Hawaii. I’ve been competing in the NPC for 10 years now. I just recently started competing nationally this past 3 years. I’ve been in the Navy Reserve for 8 years. When I got out, I focused more on bodybuilding. I work full time for the State of Hawaii as a Corrections Officer. My goal is to represent Hawaii and my Filipino heritage amongst the national bodybuilding scene here in the states. Ultimately, I would love to represent all the filipino bodybuilders in the world as an IFBB Pro. Steve Preza Jr Steve & Elaine Preza 808-744-1230 prezahawaii@yahoo.com

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SIX ADVANTAGES OF FEMALE BODYBUILDING by Rowena Marcaida

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any fans of bodybuilding understand the benefits of bodybuilding for men. Men are supposed to be strong and capable, and building up a muscular body is a sign of strength and capability. But society sees women differently, and many people ask the question ‘why would women bother to go in to bodybuilding?’ I once asked the same question, but after five years of bodybuilding training, I have experienced the benefits of bodybuilding and I would love to share them all with you. I have listed six benefits and I will examine each one in turn.

1. Feeling of energy and vitality

There is something exhilarating about moving through the day with energy and a feeling of being alive! I can remember those days before bodybuilding of dragging myself out of bed and feeling my energy drain away as the afternoon wore on. Now I wake up before dawn and have energy until I fall asleep in the evening. Bodybuilding is not just about Rowena Marcaida & Emay Guiap photo by Rufus Yap Heredia

growing muscles, it’s also about getting ripped. Getting ripped means that you have high cardio-vascular fitness. Sure, you do have to endure some muscle aches after heavy workouts, but your body becomes a strong and lean machine that gives you more energy than you have felt before.

2. Build your self-esteem and confidence with both men and women

Let’s face it, a lot of people have body image problems. A poor body image results in lack of confidence and that means that you can underperform in many areas of life. I have felt that way before too, especially after a relationship breakdown. I looked in the mirror and I was determined to build the weakness of my poor self-image into strength. So, having shaped and refined my body, I feel great about my body and how I look. It takes a lot of courage to put on a skimpy bikini on stage where the audience has nothing else to look at except me. The rush that comes when the audience applauds is unforgettable. In this way, bodybuilding has built my confidence and now I love the way I look!

3. Look younger with a more shapely and sexy body

Ok, we all know how much money we girls spend on clothes, make-up, jewellery, hand-bags, shoes..., need I go on? All of these things can make a girl look great, but there is nothing that makes a girl look sexier than a shapely body. Bodybuilding is about building the curves and refining the shape of our bodies. And yes, despite those people who don’t like the look of female bodybuilders, let me assure you that there are plenty of people who do. I have no shortage of male admirers who try to get my attention, especially when I travel overseas.

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And it’s no secret that bodybuilders look younger than other people of the same age. I am amazed when I meet both male and female bodybuilders who look 20 years younger than their actual age!

4. A more exciting sex life

Ha, so this point got your attention? Yes, fit people usually have a stronger libido and can last longer. Yes, stronger people can do more positions. Yes, confident people don’t need to turn out the lights. And yes, it becomes more enjoyable for a woman if you can match your partner’s strength. Need I say more?

5. Long term health benefits such as stronger bones and better posture

So girls, you know that osteoporosis becomes a problem for many women as we grow older. Doctors tell us that we need more weight bearing exercise, accompanied by enough calcium in our diet, to help prevent the dreaded shrinking disease. What is the best weight bearing exercise? Of course the answer is working out with weights! And have you ever noticed how bodybuilders walk? It’s not just a confident walk, it’s a walk with correct body posture. So bodybuilding helps you walk taller and healthier for longer.

6. You are no longer the weaker sex

I know that some people will have a problem with this point, but it’s a simple fact that I am stronger than a lot of people. For some guys, they can’t handle that, but for others, they either accept it or love it. In addition, it’s quite useful to be able to do many things without asking for help. As a woman, I still have a choice to ask for help if I want to, and that’s nice too. I can be weak if I want to, but when I need to, I can be strong. In my opinion, it doesn’t make a person ‘less of a man’ or ‘less of a woman’ if the woman is stronger. As far as I am concerned, muscles are neither male nor female, and I can assure you, I am 100% woman! I love being a bodybuilder and I, myself is surprised at the many benefits the bodybuilding lifestyle has brought me. My health, self-esteem and relationships have never been better. So when someone asks me “Why bother doing bodybuilding?” I ask them back, “Why not?”

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W

hat does a bodybuilder and a typical corporate executive have in common? At first glance – nothing really. They look differently and dress quite differently too. One goes to the gym while the other goes to his cubicle. One has a protein shake for a snack and the other orders a tall caramel macchiato. So basically, the two are perfect studies in contradiction – or so we all may think. In my over 20 years of corporate experience, I have worked at practically every level from a “wet-behind-the-ears” marketing assistant to president of an American-owned manufacturing facility and up to recently, I was one of those who believed that fitness and work do not even go in the same sentence. In order to get ahead, I believed you had to work endless hours at the office, drink out with your bosses and clients, smoke with the boys during breaks and work on weekends to impress global HQ. As a result, I ended up as an overweight, unsightly mountain of blubber tipping the scales at 276lbs. with a 47-inch waistline. I had a face on top of my face, if you know what I mean. To cover this up, I would wear a tight white undershirt which I use like a girdle and tuck it inside my underwear so it holds my girth together and I don’t end up jiggling like a bowl of jello all over the place. On top of it I would wear a “gusot-mayaman” linen barong that puffs up naturally by the days end and I would blame the deformed fabric for distorting my body and making me look like a brown version of the Michelin tire man. Such was the life I had lived for years and I know many are still living that way up to now. I see this

BEST OF BOTH WORLDS By THE CORPORATE MUSCLEHEAD

Before: Date taken: December 2007 Age: 39 Weight: 276lbs. Waist: 47inches

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whenever I get a chance to visit my former co-workers at the Citibank building in Makati. Today, I am proud to say that I have transformed. That does not mean I quit my day job, mind you, but I am able to pursue my passion for bodybuilding while living the life of a corporate executive. The thing that I thought was an impossible balance between two seemingly opposite disciplines is actually the essence of what I want to talk about right now and I am living proof that work and fitness can co-exist. If before I felt both were at extremes, now I see more similarities and I will name a few:

1 Goal Orientation

Whether you want to achieve a certain look, a weight goal or a sales objective and a promotion, you need to set your goal and measure against them. They say, if you don’t know what you want, then anything should be good enough. As bodybuilders, we know that the goal determines the means like if you want to bulk-up, you need to eat and train differently from those who want to get ripped. Same is true with work, some companies are top-line driven while others go for EBIT or market share. Each goal would have a distinct strategy and in both areas, you have to have the right mix of goals and strategies.

2 Practice Makes Perfect

We have workout programs and diets that we follow religiously and the more work we put into following our roadmap, the more benefits we reap. Anyone who has competed knows the science behind dialing-in on time when entering a show. One small miscalculation and you end up either bloated carrying too much water, or dehydrated and flat. Same with companies that have process maps and procedures, often called standard work. It is a set of procedures which have been laid-out in order to simplify work and ensure maximum efficiency. In fact, there are ISO audits performed just to see if there are enough written down procedures in a company and evidence that these procedures are being followed for critical business processes.

After: Date taken: May 2009 Age: 41 Weight: 198lbs. Waist: 36inches

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G

od is at the center of my transformation and everyone who knows me knows that but I tell you, saying it and living up to it are two very different things. No, I have not fallen off the wagon but I try not to get overconfident as well. As a gym-owner and trainer, I do not give advice that I myself do not take to heart. I would not prescribe a diet I have not gone on myself. When I teach the students about the value of hard work, my before and after pics speak volumes about that. If they are still unconvinced, they can freely check my hands out which are busted up and calloused from all the heavy weight training I have been doing since. So should it be in an office setting? We should not be delegating work that we ourselves have not dealt with in the past, for how else would we be able to tell if our subordinates/workers are doing it right? One principle in outsourcing is to never outsource something you are not familiar with, otherwise; you will not be able to manage your people. You will end up with your vendors managing you. The high potentials in any organization are those who do what they say and deliver on their promise – on time and on budget. These individuals are the go-to guys during crunch time. In the last 2-minutes of a basketball game, who would you pass the ball to? If you had a Michael Jordan on your team, you would probably pass it to him because based on experience, you know he would

do anything to protect that ball. When determination to be a cut above the rest. there is an opportunity to shoot, he will Average is never good enough and the spin around you, step to the side or even pursuit of goals is really a way of life. We go over you if he had to but he will bring keep setting the bar higher and higher for home the bacon because he has done it so ourselves because if we don’t, our commany times especially when the pressure petitor surely will. I have been asked if I is on. He has earned his reputation by would hire a bodybuilder and I would say playing hundreds of ball games and scor- yes in a heartbeat because a bodybuilder ing at those critical minutes when the is disciplined and goal-oriented, he knows tension is so thick, us mortals would have dropped the ball and wished we stayed home watching the game in the comfort of our Lazyboys instead. Bodybuilders lead by example and it shows in every lump of muscle on their body, every vein and muscle striation, and one look is all it takes for you to I can totally relate to this especially now after my imagine the amount of transformation, a magazine feature and the gym I work they put in dayhad recently put up. Now more than ever I feel I have in and day-out just to a huge responsibility to the people who look up to me achieve their level of and ask for advice on how I was able to transform and conditioning. how I could help them in their very own transformation, as well. I am the first to say that transforSo those are a few mation begins from within and that the physical things that I believe transformation is just an external manifestation both the bodybuilding of an even deeper change that is happening and corporate world have in common and I truly beinside of me. lieve that anyone who can excel in one of them can surely do well in the other because at the end of the day, it is all about passion, commitment, self-discipline, drive and

5 Leadership By Example

4 Teamwork

While bodybuilding on the surface appears to be a solo sport for those with narcissistic tendencies, you are actually as strong as the people who support you. In every step of the way, bodybuilders rely on trainers to help them with new training programs to get out of a plateau, conditioning coaches for their endurance, training partners to spot them and motivate them during those critical last few reps. A supportive family also helps especially a wife that can prepare your food the way you need it similar to Jay Cutler’s wife who is always there before, during and after every show preparing his meals, training with him, fixing his The disciplined gym warrior will always have a trainschedules, oiling him down and keeping his feet grounded ing log containing the poundages, reps and sets they after every Sandow in his hand. At the office, I also rely on perform, as well as how they feel during each workout. a team of people who have their own expertise that I draw Some keep nutrition logs diligently listing down what they from in order to manage the different tasks and chaleat, how many calories as well as their reactions to different lenges thrown my way in the regular course of operasupplements. Others focus on keeping their weight in check tions. If any of my team members is not performwhile some would measure their body stats periodically to track ing, my overall business unit’s performance is likewise affected. It is critical that each of their progress – or lack of it. In corporate terms, we call this a them know the goals and what part thermostat or a balanced score card. It is a set of metrics we each of them plays in making measure against to see whether the company is going in the things happen. right direction or not. We do not simply wait for the yearthe value of end financials but instead, we monitor often enough in hard w o r k , order for us to make shifts in strategy mid-stream planning and execution. if need be. I guess we do the same for our In contrast, my best gym clients are office training and nutrition which is really part workers because I can speak their language and can motivate them of what guides us as we navigate towards our end-objectives. knowing that they are process-oriented, driven to succeed, seek continuous improvement and is always concerned with the bottom line. It’s funny how most of these terms are really interchangeable in both the gym and the workplace. Perhaps that’s why the first word in workout is WORK.

3 Keeping Score

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Xiang Zai Hua: Asian Championships Women Body Fitness 160cm Final

Ahmed Majeed Mustafa: Asian Championships - Men Bodybuilding 100kg+ Final

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Jaranya Dungkam: Asian Championships - Women Bodybuilding 52kg Final

Pham Van Mach: Asian Championships - Men Bodybuilding 55kg PreJudging

All Photos courtesy of thaibody.com

Hasan Rahnamaeian: Asian Championships - Men Bodybuilding Overall

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Event Feature

ROWENA MARCAIDA Ms. Asia 2009 Bronze

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DINDO AMPER bantamweight

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MARIO PAQUITO JR. flyweight

Team Philippines flyweight Mario A. Paquito Jr., fitness champion Rodora F. Trinchera, ABBF President Osama Al-Shafar, Ms. Asia bronze medalist Rowena A. Marcaida, and bantam weight Dindo U. Amper pose for posterity.

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RODORA TRINCHERA Ms. BodyFitness

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What’s New Pentax Optio W80 Impressive W60 Strengthened Pentax has added to its waterproof camera range with the addition of the Optio W80. The new model builds on the waterproofing of its sibling, now offering a maximum depth of some 5m for up to two hours. Pentax has added a range of further ‘lifeproofing’ capabilities to the Optio W80 - the model is now freezeproof to -10C, shockproof from a height of 1m and dustproof too. With regards to the imaging side of the W80, the model boasts a 12.1MP sensor, 5x optical zoom and shake reduction. The model also features HD video recording, along with an anti-reflection coated, 2.5in LCD screen on the rear. SRP P23,990.00 inclusive 4GB memory with 0% interest for 12 mos. Available in 3 different colors gray, red and yellow. For inquiries pls call Elisa Sia at 5244604 loc. 102. Asianic Trading Inc.

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Art

THE MERGING OF & SCIENCE IN LIFE THROUGH FITNESS F Michelle Ann S. Rio

itness can be considered as both an art and a science. We acquire its knowledge through science but execute it through art. Then again, results or benefits of doing a certain exercise are recorded and studied through science. In fitness seminars or certification courses, we get to learn and update ourselves with the different parts of our body and their functions; newest dance exercise; breakthrough ways on how to recover from an injury and even the latest gym machines and gadgets. All these are made possible through the advancement of technology that gives researchers the advantage to study more closely and more accurately the human body. However, all these information gathered through innovative scientific research would be put to waste if the recipients of the knowledge (both professionals and enthusiasts), are not properly informed and do not creatively integrate it in their fitness routines. The art of fitness comes into play when we are properly clothed for working-out; when we dutifully keep up with our exercise schedules and maintain our diet; when we observe and practice the correct position and execution of doing an exercise, and most obviously, when we perfectly and gracefully execute the routines in an aerobics class. We are able to gauge the progress we’ve made again through science when we lose weight; when we don’t get injured or recover from an injury within the expected span of time;

Xiang ZaiHua Asian Championships Women Body Fitness 160cm Final

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when we acquire dancing skills and alertness; and most importantly when we become healthier and enjoy the inner benefits of being fit.

Science and art in fitness play a crucial role especially in competitions. Before joining, it is important that the person has at least self-studied the basics of training for competitions and its precautions and has consulted a doctor. The trainer who will be handling the competitor must be someone of reputable credentials and the competitor himself or herself must have personal knowledge about everything that the trainer advises him or her to do or take. In other words, a serious competitor, amateur or professional, can’t just rely on everything that the trainer says, since it will be his or her own body that will be trained. Therefore, he or she owes it to himself or herself to know what benefits and risks there are in his or her training and also in the diet he or she has to observe, especially the supplements he or she has to take. Knowledge is the key in order to be able to train well and to be confident within oneself that what one

does is right. Also, practice is needed to be able to master the seven mandatory posing routines, the competitor’s own posing routine and other skills that will be showcased in front of both the judges and the audience on the event itself. All the hard work during the preparation will reflect scientifically on the flexibility, proportionality of the body, as well as its being toned. Artistically, if the competitor practiced to perfection, his or her execution of posing routines and other required skills will be impressive. Although the audience may be easily wowed by the show of flesh and talent, judges will know which competitor really gave it his or her all with the right combination of science and art in his or her preparation. Needless to say, judges must be people who have properly and creatively adapted fitness in their lives. Thus, competitors who win must strive harder to learn more and to be more imaginative of putting to practice what they have learned. F o r

competitors who didn’t make it, they shouldn’t lose hope. They should continue on with what they have started in order to improve their craft and win their aim. As for sustaining a career in fitness, combining science and art is very much essential to keep a client interested in working-out, in attending your aerobics classes or even patronizing your fitness club. Fitness trainers must continuously update themselves on the latest trends in weight or resistance machine training. They must know how to integrate it with the existing ones so that their client wouldn’t get bored. Aerobics instruc-

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tors must also do so in knowing the latest dance techniques and routines so clients would keep coming back. More importantly, both must patiently explain to their clients the significance of a certain exercise and/or step to their body and the temporary pain they are expected to feel. With the proper and updated knowledge they gain through fitness conventions, they would be able to confidently assure their clients that what they are doing may be painful for now but it will all be worth it. They can motivate their clients even more by sharing their own experiences in training and gaining the priceless reward of a healthier and stronger body whether or not a person joins a competition. Owners of fitness clubs must update themselves with the latest machines that are out in the market. They must think of creative means on how to introduce the machine in a way that would excite their clients. Most importantly, in order for them to become believable to their clientele, the proper integration of knowledge and practice must not be only evident in their profession, but also in the way they live their lives.

Knowledge is the key in order to be able to train well and to be confident within oneself that what one does is right. All around the world, there are fitness exercises that have carried along with them the richness of the country’s ancient culture. China’s KungFu and India’s Yoga are just few of the many folk fitness practices. Today, as one studies the skills and the benefits of these, culture is integrated through the learning. Also, the basics of these will reveal the knowledge about the human body that was available then and has been believed by the ancients. One thing that is always amazing to learn from the ancients is their discipline to continue on and master their craft, even if it means that they have to change their lifestyles. Nowadays, one doesn’t necessarily need to have a disciplined and an active lifestyle in order to have a well-shaped body. Cosmetic surgery has been the answer for easy loss of unwanted fat for people who don’t want a change in their lifestyles or want a quick result without working hard for it. Cosmetic surgery may be a breakthrough in science, but then again its effectivity lies in the basics: diet and exercise. So people who go back to their normal routines sometime after a surgical procedure would sooner or later have to undergo again another one. Most of all, people who generally rely on these procedures for aesthetic appeal are missing out three major things in life: (1) knowledge of their own body to be able to give the care it needs; (2) the skill of exercising or dancing while losing weight and (3) a healthier and stronger body for a longer, meaningful and fulfilling life. These are the things that one gets out of living life through balanced fitness.

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INCREASE YOUR BENCH PRESS With a phonomenal training & Nutrition Plan! By Roger Lockridge, Bodybuilding.com

‘How much can you bench?’ If you are on this site and have lifted for longer than one day, you have probably been asked this question at least once. Here are the absolute musts to reach a new max quickly and safely.

Article Summary

Follow the provided weight lifting program to start building your bench. It is advised to get a spotter when starting to lift heavy weight. Eat 6-8 meals a day consisting of protein, carbs, and healthy fats. This is the first thing that comes into people’s minds when a conversation has anything to do with weightlifting. It is the first question that people ask. “How much can you bench?” If you are reading this article and have lifted for longer than one day, you have probably been asked this question at least once. We all know that bodybuilding is more than one lift, but chances are you want to answer that question with a decent number. There are hundreds, if not thousands of plans, workouts, and studies done that can help you with this. I just want to give you the absolute musts to reach a new max quickly, and most importantly, safely.

Before You Do Anything Else...

Get a spotter to help you. A spotter serves a number of purposes. Number one is safety. If you get stuck, they can help you move the weight and lessen the chances of you getting injured. It is a good idea to use the same spotter every time you go heavy. The better you know the

spotter, the safer you will be. Secondly, a spotter can check your form. The spotter will tell you if your butt comes off the bench or if you arch your back too much, or if you shuffle your feet. By the way, you shouldn’t do any of those things. Third, the spotter can motivate you either by just the fact he is watching or by pumping you up before the big lift. Set a goal. How much do you want to lift and when do you want to do it? A goal and a deadline makes coming up with the plan that works for you much simpler. There is not much to saying to yourself, “I want to bench 300.” There is a lot more purpose in saying, “I will bench 300 by July 1!”

Assisting Exercises

Most bigger bench plans have these exercises included because they can help you as supporting exercises to get your bench up. Keep these exercises in mind when putting your routine together. Chest: Flat Dumbbell Bench Press Flat Dumbbell Flyes Dips Shoulders: Side Lateral Raise Rear Lateral Raise Rotator Cuff Exercises Triceps: Close Grip Bench Press Rope Pushdown Lying Tricep Extensions

Other Things To Keep In Mind Make sure you train the rest of your body, especially legs. Although the bench press is primarily a push exercise, you want the entire body to be in balance. Eat, eat, eat. If you don’t provide your body with the nutritional support, then it isn’t going to get stronger. You would think this is common sense, but a lot of people do not take nutrition into consideration. Water, water, water. Same as the eating. You have to have it. A gallon a day is fine. Nutrition Plan For Getting A Bigger Bench 6-8 healthy meals a day. Each meal consisting of: One source of protein (egg whites, chicken, protein powder, etc.) One or two source of carbs (fruits, vegetables, oatmeal, etc.) Healthy fats (essential fatty acids, peanut butter, flaxseed oil, etc.) One gallon of water a day: A glass with every meal A glass every hour you are awake Supplements to go along with it: Multivitamin/multimineral Protein powder Pre-workout and post workout Protein and Vitargo supplements optional. If you can’t afford it, don’t worry.

Sample Nutrition Plan Meal 1: 8:00 am

Meal 2: 10:30 am

Meal 3: 1:30 pm

Meal 4: 4:00 pm

Meal 5: 6:30 pm

Meal 6: 8:30 pm

Egg whites Peanut butter Multi-grain bread 1 glass water Multivitamin/Multimineral

1 protein shake Skim milk Flaxseed oil 1 bowl oatmeal 1 glass water

1 protein shake Skim milk Flaxseed oil 1 salad 1 baked potato 1 glass water

Tuna Lettuce Multi-grain bread

Steak 1 salad 1 glass water

1 glass water 1 protein shake Skim milk

Workout: 12 Noon

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The “Get A Bigger Bench” Training Plan Chest Day

Lateral Raise:

3 sets of 10, 8, 6 reps

Flat Bench Press:

6 sets of 10, 8, 6, 4, 3, 2 reps

Incline Dumbbell Press:

3 sets of 15, 12, 10 reps

Flat Dumbbell Flyes:

2 sets of 25 reps

Back Day: Lat Pulldown:

3 sets of 10, 8, 6 reps

Bent Over Barbell Row:

6 sets of 10, 8, 6, 4, 3, 2 reps

Close-Grip Pulldown:

3 sets of 15, 12, 10 reps

Dumbbell Shrug:

2 sets of 25 reps

Leg Day: Leg Extension:

3 sets of 10, 8, 6 reps

Squat:

6 sets of 10, 8, 6, 4, 3, 2 reps

Lying Leg Curl:

3 sets of 15, 12, 10 reps

Leg Press:

2 sets of 25 reps

Arm Day: Hammer Curl:

3 sets of 10, 8, 6 reps

Skullcrusher:

3 sets of 10, 8, 6 reps

Barbell Curl:

3 sets of 15, 12, 10 reps

Close-Grip Bench Press:

3 sets of 15, 12, 10 reps

Cable Curl:

2 sets of 25 reps

Triceps Pushdown:

2 sets of 25 reps

Side raise, lat pulldown, and leg extension are for warming up go light. No shoulders during this program with the exception of the side raises. Flyes, shrugs, leg presses, cable curls, and pushdowns are 3 second negatives (the lowering portion of the lift). Bench, row, and squat - go progressively heavier on each set. Set of two should be very difficult. Once you can do 2 reps, add weight next time.

Conclusion

Now, after reading this, there should be only one question that you need to answer. “Can I do this?” The answer is quite simple. Damn right, you can do this! If you want it that bad, if you are willing to do what it takes, you can do anything you set your mind to. This is going to hurt. You will be sore more than once. Deal with it. You will doubt yourself at least once because you will have a bad day in the gym. Get over it. Overcome the adversity, overcome the doubt. This is your time to succeed. People are watching you. Those who care about you want you to do this. Suck it up and go full speed ahead for it. This is a challenge. This is an opportunity. It is an opportunity to prove to others and especially to yourself that you can do what you say you are going to do. Failure is not an option. If by chance, you don’t meet your goal by the deadline, it just means you haven’t succeeded yet. You can do this...you will do this.

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Roger Lockridge

Background My name is Roger “ROCK” Lockridge. I am a bodybuilding hillbilly from West Virginia. I started my bodybuilding on March 9, 1999. I treasure that day almost as much as I do my birthday. It means that much to me. I started at 125 lbs. and had virtually NO supporters. My family thought I was wasting my time; my mom signed up for me because she thought it was a phase; my doctor told me it was impossible, my P.E. teacher wouldn’t let me lift weights at school, I got picked on constantly at school because I was trying “the impossible”, and my girlfriend thought I was insane so she eventually dumped me on my 18th birthday because she wanted to date someone bigger. When I maxed out on bench press for the first time, I got 95 lbs. I couldn’t squat at all, and my personal trainer worked with me for the first few days and then basically abandoned me. The only motivation I had was a dream to be bigger. Despite having to walk every day, whether it was 100 outside or 10 below, a mile to the health club, I did it. After running, training, eating, sleeping, and living bodybuilding for 10 years, I now weigh 225 lbs. I was 260 at my heaviest. I can now bench 405 for a single and 225 for 20 reps. The 225×20 video is on my YouTube page. My arms went from 10 inches to over 18. I have completed the Body-for-Life program 11 times. I actually entered the contest twice. I have entered 4 bench press contests and won the 4th. Thanks to the confidence I gained through bodybuilding, I served as a fitness instructor at the local YMCA and successfully helped over 300 people meet their fitness goals. Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge and love being a small part in inspiring others to do it as well. There is no drug, drink, or other habit that equals to the rush of going head to head with the iron. In February of this year, I was asked to write for bodybuilding.com. I am currently with bodybuilding.com, Team World Physique, Ironpinoy, and Trulyhuge.com Vital Stats Height: 5’8” Weight: 245 lbs. Bench 1RM: 405 lbs. Born: June 29, 1981 Contact me at: rock23@bodybuilders.com Check me out at BodySpace: Rock23 Go to my website: rocklockridge.webs.com

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Review of the Most Common Personal Training Certifications by Jeff Behar, MS, MBA

P

ersonal training certifications are essential. This is especially true if you are interested in achieving financial freedom from the lucrative personal trainer business. But with literally thousands of different personal training certifications out there how are you to know which one is the best and can offer you the knowledge, training and the chance at the greatest personal trainer salary? Well, that’s what we’re going to help you do here. We have researched the most common personal training certifications available today and have provided you with unbiased reviews. You can choose the best personal training certification that fits to your individual needs.

American Fitness Professionals & Associates (AFPA) Personal Training Certification AFPA (American Fitness Professionals & Associates) personal training certification is a practical and current personal training certifications course that is based on current exercise science, sports medicine and nutrition guidelines. The AFPA has 17 different personal training certifications in the main fields of personal training. This helps you determine what certification program is the most appropriate for your needs and goals.

National Endurance & Sports Trainers Association (NESTA) Personal Training Certification NESTA certifications for personal training have been around since 1992 and are growing rapidly. They have currently certified over 8,000 top personal trainers in more than 20 countries.The Nesta (National Endurance & Sports Trainers Association) personal training certifications have been around since 1992.

While the AFPA personal training certification does not require any pre-requisites they do suggest that it would be to your benefit to have some education in the field of human anatomy. Some of their more specialized personal trainer certifications do require that you have a minimum of a 400 documented hours of one-on-one personal training experience. The AFPA personal training certification also provides many “continuing education credits” for many of the better personal training certifications courses. This is one aspect that all of the top personal training certifications require to keep training certifications

NESTA does have some minimum qualifications you need to meet before you can be accepted, they include: A minimum age of sixteen and possess good reading skills; You should have some basic resistance training, aerobic, martial arts, or yoga experience; You need to be familiar with resistance equipment and exercise machines. NESTA does require CEUs for recertification of its personal fitness trainers. Nesta requires 4.0 CEUs or 40 contact hours every 4 years to maintain certifications.

About the Author: Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti-aging and alternative medicine. His work also often appear in several of the major health and fitness newsletters, health and fitness magazines and websites. Behar is also a well sought-after personal trainer, motivational speaker, and weight loss expert. current. In order to keep your personal trainer certifications up to date in both knowledge and training ability, you must maintain current certification by submitting “continuing education credits”. Usually your initial personal training certification is valid for approximately one or two years. You then need to obtain extra credits during this twoyear period and submit them in order to prove that you are up to date in the personal trainer industry and to retain your personal training certification. The AFPA personal training certification makes this easy regardless of what personal trainer certifications you currently hold.

The majority of personal training certifications offered by NESTA are inexpensive when compared to others. NESTA also offers an extremely large number of diverse personal training certifications. Chances are that if you are looking for very specific personal training certifications you’ll find it with NESTA. Personal trainer organizations like NESTA do follow a code of ethics and have high standards. This is very important because some just send you on your way after you pay a large certification fee.

National Academy of Sports Medicine (NASM) Personal Training Certification The National Academy of Sports Medicine (NASM) offers many certifications including the CPT or Certified Personal Trainer which is becoming one of the most popular and respected personal trainer certifications in the world today.

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International Sports Sciences Association (ISSA) Personal Training Certification ISSA (International Sports Sciences Association) personal training certifications are recognized worldwide and are given very high level of respect. Fitness trainers, athletic trainers, aerobic instructors and medical professionals in every field of health care covet the ISSA personal trainer certifications. The ISSA personal training certifications also set the standards for other certifications for personal training in the fields of exercise assessment, nutritional planning, fitness instruction, sports medicine practice and post rehabilitation training. Certain aspects of the ISSA certifications for personal training are also taught in numerous colleges and universities around the world. In addition to the tens of thousands of personal trainers worldwide who hold ISSA certifications for personal training, hundreds of physicians, chiropractors, coaches, physical therapists, athletic trainers, and health & fitness professionals have various ISSA certifications for personal training. Another big benefit of the ISSA certifications for personal training is, unlike other certifications for personal training, there are no extra or hidden fees that you have to pay after you enroll. In addition, during and after you complete your personal trainer certifications course or courses, you will still receive unlimited personal training technical support. This will help you if you have problems with any study material, client questions, training questions or other problems or questions you have related to personal training. Along with your ISSA personal trainer certification course, you also get

training and information on how to open and run your own personal training business. This is an important and very valuable extra benefit because this is the area where you can earn a huge personal trainer salary. Some gyms will only pay you $10 an hour or so but if you have your own personal training business you can charge anywhere from $75 to $500 per session. Perhaps one of the biggest benefits of the ISSA personal trainer certifications is that Charles Staley, B.Sc., MSS is the Vice President of Program Development. If you don’t know who Charles Staley is then you need to find out. Mr. Charles Staley is one of the foremost authorities in the health & fitness business and his personal training programs are among the best and most successful. Here is a little bit of information about Mr. Staley to better understand why the ISSA certifications for personal training are at the top. Charles I. Staley, B.Sc., MSS, is a sports conditioning specialist and Vice President of Program Development for the International Sports Sciences Association. Mr. Staley is also an Olympic weightlifting coach, as well as a master’s level track and field competitor. He has coached elite athletes from many sports, including martial arts, boxing, track & field, football, Olympic weightlifting, and bodybuilding. Staley has written over 150 published articles, and has lectured extensively on the topics of human performance and sport training. He has recently authored a text on conditioning for the martial arts, and has several other books in the planning stages. Staley’s award-winning site, myodynamics.com is ranked among the top 50 in the world in the health & fitness category. With the ISSA certifications for personal training and the fact that Charles Staley is involved, you can be confident that you are getting the best.

National Strength & Conditioning Association (NSCA) personal training certification The National Strength & Conditioning Association has 2 certifications. The CSCS or Certified Strength & Conditioning Specialist and CPT or Certified Personal Trainer. The NSCACPT certification is known to have one of the most challenging exams of all certifications. NSCA certifications require a 4-year college degree.

National Federation of Professional Trainers (NFPT) Personal Training Certification The National Federation of Professional Trainers (NFPT) was founded in 1988 and their certifications for personal training are now among the top certifications for personal training worldwide. The NFPT currently has over 100 professional testing sites in the United States, Canada, Mexico and elsewhere. The NFPT provides: Affordable, convenient, comprehensive, and applicable personal trainer education; Credentials for consumer recognition of competence; Provides certified affiliates with ongoing education; Has a network of support and provides professional & profitable services to each certified trainer; Facilitates and encourages the exchange of ideas, knowledge, business experiences, and financial opportunities between all fitness administrators internationally, and a very informative and up-to-date member magazine.

American Council on Exercise (ACE) Personal Training Certification The American Council on Exercise (ACE) personal training certification has a reputation of being easy to obtain. Not much worth saying here.

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American College of Sports Medicine (ACSM) Personal Training Certification The American College of Sports Medicine (ACSM) is highly respected. However, its applicability is not suited for the gym, as the material is more clinical than for the use of majority of gym users. Some ACSM personal training certification require a college degree to be eligible to sit for the exam.

Private Trainers Association (PTA) Personal Training Certification The Private Trainers Association is a certification program that has been around for almost 30 years. The uniqueness of PTA is that it is the certification that is supported by the most IFBB pro bodybuilders. To become certified by the Private Trainers Association you must hold a HS diploma, or an Associate or Bachelor’s degree, or you must be a competitor and belong to an association like the IFBB, NPC, AAU, ABA, NBA, WABBA, INBA or the PNBA. Two certifications are available. Private Trainers Certification and Nutrition Certification. Level 1 & 2 Private Trainer and PPTA offers specialties such as Professional Private Trainer Certification. The Professional Private Trainer Certification is geared towards Trainers that want to advance in education and experience. This Certification Program features cutting-edge information, at a university level, its taught by university teachers and doctors. The PTA Professional Trainers Certification Curriculum includes, human anatomy, physiology, chemistry, kinesiology, microbiology, food nutrition and diet therapy, sport medicine, secrets and short cuts for faster results and recovery on a professional level, all aspects of weight training, strength training, dealing with all athletes, from basket ball players, to long distance runner, Olympic weight lifters, to gymnastics, self defense, cyclists, golf, aerobics, martial arts, wrestling and so on. This program teaches the Trainer a theoretical approach needed to excel and apply his knowledge as a Professional Trainer. Certified Professional Trainer:This certification is made available to bodybuilding competitors that have earned a title through competition, and anyone that holds a bachelor degree

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related to health , fitness and nutrition. A weekend seminar, along with written tests and practical exams. Nutrition Consultant Certification: To obtain this certification, students must be certified private trainers, and must pass a required exam given for that specific advanced certification. This Certification is available for online study. The PTA doesn’t accept credits from other organization such ISSA, NSCM, AFAA. The certification also requires 40 hours volunteering of clinic time during the course in atmosphere, as in a vitamin store, hospital, clinic or nutrition department. After students pass all the requirements for this certification, they have the right to use “CNS” after their name. Certified Nutrition Sub specialities are also available, such as: PTA Olympic Weight Lifting Coach Certification, PTA Dance Instructor, and Youth and Fitness Coach Certification. Long Distance Certification. Students are able to get certified via the internet after completing the required amount of credits via the internet, required classes and written exams along with practical exams. The PTA Online Private training course allows students to self study at their own pace. All exams are taken online and the curriculum uses graphics and soon, a mixture of audio and video programs to compliment the textbook, lectures and practical application, videos that compliment the books for online study, which are available for purchase. Academy Training. The Private Trainers Association Academy is an intensive 6 week, weekend-only, course with a curriculum divided among practical application training and in-class study comprised of lectures, class discussions, and guest speakers that include IFBB professionals, business managers, nutritionists, lawyers, and doctors affiliated with the Private Trainers Association. Although PTA academies are predominately in southern Califor-

nia they have been growing recently and expanding worldwide. Current academy locations include: California: Venice, West Hollywood, San Diego, Palm Desert, Orange County, Nevada: Las Vegas, Missouri: St. Louis, Florida: South Beach, Lebanon, Germany, Kuwait, Dubai, Saudi Arabia, Poland, Russia (coming soon), Spain (coming soon). PTA requires continuing education. All students must obtain 10 credit units throughout the year as required ongoing education (ROE). Classes are offered in scientific principles, anatomy, physiology, human sciences, energy, human performance, nutrition, food & diet therapy, business, conduct, adult health & fitness, and youth health and fitness. Costs at the time of article publication (May 2009) are $50 per unit. Personal training certification students are able to obtain ROE via the internet, by taking classes geared toward their education advancement. Internship programs are available. Students can attend and observe any director or examiner on work site while training clients to gain the knowledge and learn proper movement, proper application, proper spotting, program application, business, and communication. While attending the internship program the student will earn a 2 credit units for every 4 hours spent with the director or examiner. Current locations can be seen by going to the website at http://www.propta.com Other Benefits. The PTA is the only personal training certification trainer accreditation company that has established this FREE first-of-its-kind Insurance Services Division, comprised of independently licensed financial and insurance consultants and advisers. The US Private Trainers Association (PROPTA, USPTA, PTA) is accredited and approved by the Bureau for Private Post Secondary and Vocational Education (BPPVE), effective July 14, 2006.

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en of great endurance and strength. That is what we perceive of bodybuilders as they strut their stuff on stage and give the announced poses to be done their best shot. We sometimes forget that behind those smiles on their faces while flexing their muscles and hardly even breathing, they are people like us. They are people who also went through a lot of trials to be able to get to where they are. Take the case of Jerick Ternida, the first and the only Filipino to win an over-all title in the World Bodybuilding Competition at the 2008 Musclemania Universe and a title in the much coveted 2008 National Physique Committee (NPC) Los Angeles Bodybuilding Championship. The NPC is the amateur organization of the Olympia competitions. Even so, would you believe that this man was once a boy suffering from recurrent asthma attacks? And that he acquired debilitating leg stiffness having been injected by his doctor something that’s supposed to treat asthma? As a result, his left thigh became weaker than his right thigh. Even though, he started to exercise for his body to become more strengthened and well-conditioned as he is determined to follow the footsteps of his idol, Arnold Schwarzenegger.

JERICK TERNIDA “DETERMINED, DISCIPLINED (AND) SPIRITUAL”

Another fact that Jerick had to deal with is that bodybuilding is an expensive sport. As a college student, he saved money by working part-time at a fast-food chain. Through scholarship grants, he was able to use the money allotted as tuition fee by his parents for purchasing what he needed for bodybuilding. With no trainers or nutritionists, he was on his own in training and coaching himself as he practiced what he has learned through reading books on bodybuilding. Having done all these alone through hard work and perseverance, he was able to overcome his inferiority complex as he started to join competitions where he has won several awards and titles. Currently, he is managing his own gym, Gymcore located in his residence in Taytay, Rizal. In the future, he hopes to be able to publish books on health, fitness and bodybuilding. Being a certified trainer and professional bodybuilder, Jerick has become one of the mostly invited resource persons in fitness and bodybuilding seminars held by various health and fitness organizations in the Philippines. Jerick has had his share of the limelight as he has been featured in many shows, newspapers, mag-

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One must not be prevented by physical disabilities and hardships in life to achieve what he wants.

BUILDING ONE’S OWN PERSON THROUGH BODYBUILDING Michelle Ann S. Rio www.ironpinoy.com

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azines and internet sites. He has also been an in demand product endorser for sports, health and wellness companies. Additionally, he is known to have several A.K.A.s. President Arroyo has addressed him as “The Manny Pacquiao of Bodybuilding”. Others are “The Philippines’ Mr. Hulk” and “The Pinoy Schwarzenegger”. Remarkably, he stands true to his belief of natural bodybuilding as he has several times tuned negative results in drug tests for all the competitions he has joined. Having achieved quite a lot in his sport, Jerick has been accredited as a national judge. Interviewed by Evangeline Matthews for the Asian Journal in December 2004, Jerick advises everyone who wants to get into the sport. In summary, Jerick says, you must know what you want to do, ask yourself if you can do it, know the reason you want to do it and be realistic. Indeed, a person’s reflective realization is important in bodybuilding, as it is integral to any endeavor we undertake in life. Jerick Ternida is a graduate of Business Administration major in Management and also has passed the Civil Service Examination, which makes him eligible for any governmental post. Still, he chose to go out of his comfort zone and chase his dream of becoming a bodybuilder. Through his determination, he was able to overcome obstacles in achieving this dream. Through his discipline, he has finally seized this dream and made it to a reality. Through his spirituality, he has found depth and deeper meaning in all his achievements that our merciful God has blessed him with. So, the next time we watch bodybuilders on stage, let us not only think that they are men (and women) of endurance and strength. Let us remember that without something deeper than the curves and muscles all over their bodies, those athletes wouldn’t be there. Having landed on a stage in front of an audience is already an achievement for bodybuilders because it’s enough proof that they have not given up their dreams. Becoming a champion is definitely just a BONUS!

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MAJOR AWARDS/ACCOMPLISHMENTS: •First and the only Filipino to win an Over-all title in World Bodybuilding Competition (2008 Musclemania Universe Middle weight Champion and Over-all Champion: the most prestigious natural bodybuilding competition in the world), June 20-21, Miami, Florida •First Filipino World Champion in the Sport of Bodybuilding (2003 Musclemania World Lightweight Champion), November 15, Redondo Beach, California •Six-time Division International and World Champion •2008 National Physique Committee, Los Angeles Bodybuilding Championship, Men’s Unlimited Welterweight Champion, July 19, Culver City, California •2008 Mr. Asia Pacific International Championship Small Category Champion, April 25, Cebu City •2008 Mr. Philippines-Asia Pacific Selection Over-all Champion •2008 PBBA Cup Pro-Am Championship Over-all Champion •2008 Ensayo Classic Men’s Elite Over-all Champion •Six-time Mr. Philippines Champion •Multiple National and Amateur Bodybuilding Champion •Negative Result in all Drug Testing Competition •Experienced Personal Trainer and Competitive Athlete for 18 years •Musclemania World Tour Member •Accredited National Judge by the Philippine Bodybuilding Sports Federation •Bachelor of Science in Business Administration, Major in Management (National College of Business Administration, Quezon City) •Owner of GYMCORE Hardcore Gym, Montevista Subd., Taytay, Rizal •2008 Rizal Mot Outstanding Citizen, Municipality of Taytay •2009 Philippine Sports Writer Association Awardee •Awarded Resolutions: Senate of the Philippines (S.R. No. 133) Congress of the Philippines (H.R. 00935) Rizal Board Members (Res. No. 08-108) •Fitness 101 Segment Host, Good Morning Kuya, UNTV Channel 37 •Product Endorser

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PATRICIA LLENA: WORLD POWERLIFTING CHAMPION HOW DO YOU FEEL WHEN YOU RECEIVED THE NEWS THAT YOU WILL BE COMPETING IN THE WORLD CHAMPIONSHIP? I feel so happy, nervous and excited because I did not expect that I can join this competition. This is a big privilege for me to represent our country in a World Championship.

HOW DID YOU PREPARE FOR THE WORLD CHAMPIONSHIP?

WHAT CAN YOU SAY ABOUT THE COMPETITION?

I train 6 times a week with my brothers and sister. I do split training sessions for 3 days and the other 3 days is 1 session a day. I do light and speed training before competition and with regards to my heavy day, I train once a month in Manila with Kuya Richie training me with full equipments.

The competition was really good and so exciting because that was my first international competition in Powerlifting and I have a competitor from two of the strongest country competing in that world championship, Russia and USA. But that competition is a big blessing for me because I am able to best them and make our country the number one in my weight class.

I eat a variety of foods and I also eat foods mainly which are rich with proteins and carbohydrates.. I also avoid injury as much as I can so that I could lift better during my competition.

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Medalists from Team USA

HOW DO YOU FEEL BEING A WORLD CHAMPION?

Coach/Father Leonard Llena & Patricia Llena

I feel overwhelmed because I stand First in my weight class on my first World Competition. WHAT IS YOUR GOAL RIGHT NOW IN POWERLIFTING? My goal right now in powerlifting is to continue my training and to break Asian and World records. WHAT CAN YOU ADVISE TO YOUNG PEOPLE ABOUT BECOMING A CHAMPION OR SUCCESSFUL IN LIFE? There is a quotation that my father always say to me, “If there is no goal, there is nothing to shoot for.�

Venezuela Team

Goal setting is the foundation for all of our dreams. We must know first what is our dreams and our goal that we want to achieve in order to know what we are going to strive and shoot for. All of us know that becoming a champion is not a simple thing to do. A person with a dream of becoming a champion must persevere, be devoted on what he or she is doing, have a disciplined lifestyle, love for his or her dream, must be a wise decision maker, trust in oneself, grow with their failures, willingness to achieve their dream even in the hardest time and the most important, doing all those dream not just for ourselves but for God.

Athlete Presentation

We must aim high and go for the GOLD!!!

From left to right Coach/Father Leonard Llena, Patricia Llena, P L. Gaston Parage-IPF Executive Committee Member, Nick Cabalza, PAP President

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A short breather at the warm-up area for bench press with Japanese Team members

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2009 POWERLIFTING NATIONALS

Leslie Evangelista (Impact)

Inang Calma (Hotlegs) Raya Maala (Impact)

Anita Koykka (Ormoc)

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Michell Cruz (Golds)

Aida Calauag (Hotlegs)

Lemy Palispis (Obsession)

Julie Ann Ramirez (Ormoc)

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Limuel Lazarte (Ormoc)

Louie Ecija (Impact)

Ariel Valenzuela (Golds)

Marlon Lugue (Impact)

Bert Gayanes (Impact)

Cesar Carriedo (Impact)

Mundy Figueroa (Golds)

Chino Uichangco (Impact)

Neal Linoy (Ormoc)

Richie Rosales (Impact) Muriel Mancao (Ormoc)

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MEN’S RESULT

WOMEN’S RESULT

Men’s 56kg

Women’s 48kg

1. Paul Simon Tan (Impact)

55.3kg

195kg – 130kg – 220kg – 545kg

1. Leslie Evangelista (Impact)

47.1kg

130.5kg - 55kg - 125kg - 310.5kg

2. Antonio Taguibao (Zest)

55.8kg

180kg – 80kg – 180kg – 440kg

2. Inang Calma (Hotlegs)

46.3kg

90kg – 60kg – 120kg – 270kg

3. Lope Tabuan (Ripped)

55.6kg

120kg – 80kg – 120kg – 320kg

Women’s 52kg 50.5kg

135kg – 70kg – 145.5kg – 350.5kg

59.7kg

150kg – 55kg – 180kg – 385kg

55.3kg

160kg – 95.5kg – 122.5kg – 378kg

60.0kg

170.5kg – 77.5kg – 175.5kg – 23.5kg

1. Michelle Cruz (Gold’s)

62.5kg

157.5kg – 85kg – 152.5kg – 395kg

2. Raya Maala (Impact)

64.5kg

145kg – 67.5kg – 152.5kg – 365kg

3. Aida Caluag (Hotlegs)

60.8kg

95kg – 55kg – 120kg – 270kg

70.5kg

120kg – 77.5kg – 140kg – 337.5kg

83.6kg

210kg – 115kg – 175kg – 500kg

Men’s 60kg 1. Edgar Cruz (Zest)

1. Anita Koykka (Ormoc)

Men’s 67.5kg

Women’s 56kg 1. Merly Medina (Zest)

1. Limuel Lazarte (Ormoc)

66.4kg

210kg – 127.5kg – 220kg 557.5kg

Women’s 60kg

2. Jed Millora (Zest)

67.5kg

212.5kg – 120kg – 200kg – 532.5kg

1. Patricia Llena (Impact)

3. Louie Ecija (Impact)

61.3kg

195kg – 80kg – 230kg – 505kg

Women’s 67.5kg

1. Robert Gayanes (Impact)

73.8kg

246kg – 130kg – 227.5kg – 603.5kg

2. Ariel Valenzuela (Gold’s)

73.6kg

225kg – 152.5kg – 222.5kg – 600kg

3. Dennis Innobaya (Eclipse)

73.1kg

210kg – 110kg – 225kg – 545kg

1. Richie Rosales (Impact)

76.4kg

225kg – 140kg- 225kg – 590kg

2. Neal Linoy (Ormoc)

80.5kg

200kg – 130kg – 220kg – 550kg

Women’s 90kg

3. Ning Lazo (Ripped)

77.6kg

145kg – 170kg – 180kg – 495kg

1. Erlina Pecante (Zest)

Men’s 75kg

Men’s 82.5kg

Men’s 90kg

Women’s 75kg 1. Lemy Palispis (Obsession)

NEW RECORDS

1. Joseph Ang (Zest)

88.3kg

290kg – 180kg – 230kg – 700kg

2. Marlon Lugue (Impact)

82.9kg

230kg – 135kg – 230kg – 600kg

Men’s 100kg 1. Chino Uichanco (Impact)

97.3kg

275kg – 200.5kg – 285kg – 760.5kg

2. Ruel Isla (Obsession)

96.6kg

175kg – 112.5kg – 210kg – 497.5kg

3. JunValenzuela (BR)

94kg

180kg – 140kg – 160kg – 480kg

1. Patrick Rivera (Impact)

103.7kg

245kg – 182.5kg – 250kg – 677.5kg

2. Murriel Mangcao (Ormoc)

109kg

210kg – 135kg – 210kg – 555kg

1. Peter Meimban (Impact)

110.1kg

277.5kg – 180kg – 262.5kg – 720kg

2. Alex Andreyev (Obsession)

118.6kg

255kg – 160kg – 245kg – 660kg

3. Raymond Debuque (Zest)

112.2kg

230kg – 120kg – 100kg – 450kg

165.5kg

280.5kg – 135kg – 250kg – 665.5kg

Men’s 110kg

BEST LIFTER

BEST TEAM

1. Patricia Llena (Impact)

1. Impact

2. Anita Koykka (Ormoc)

2. Zest

3. Merly Medina (Zest)

3. Hotlegs

Best Team Women Impact

Men’s 125kg

Men’s 125kg + 1. Christopher Javier (Zest)

NEW RECORDS BEST LIFTER

BEST TEAM

1. Paul Simon Tan (Impact)

1. Impact

2. Chino Uichanco (Impact)

2. Zest

3. Joseph Ang (Zest)

3. Ormoc

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Best Team Men Impact

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Reprinted with permission from the PLAY TRUE publication of the WADA.


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SHOPWISE Shopwise Arcade Cubao Quezon City NEW FARMERS PLAZA SP 9 LGF New Farmers Plaza Cubao Quezon City PASIG CITY ROBINSONS METROEAST L1-L58 Robinsons Metro East, Marcos Highway, Dela Paz, Pasig City LAS PINAS SM SOUTHMALL GF SM Southmall, Las Pinas City M-STAR GF M-Sta Ave. Philamlife Pamplona, Las Pinas MUNTINLUPA FESTIVAL MALL 1 K-101 1st Level Festival Supermall, Alabang Muntinlupa FESTIVAL MALL 2 Space 1081 A-1st Lvl Festival Supermall, Alabang Muntinlupa SM MUNTINLUPA GF Tunasan National Road, Muntinlipa LUCENA PACIFIC MALL LUCENA SM LUCENA Unit 240 SM City, Lucena City BATANGAS ROBINSONS LIPA L2 251 Expansion Mall, Robinsons Place, Lipa City, Batangas SM BATANGAS CAVITE SM BACOOR 042 SM City Bacoor Habay 2, Tirona Aguinaldo, Bacoor Cavite ROBINSONS IMUS Lvl 1 Space No. 28 Robinsons Place Imus, Cavite WALTERMART DASMARINAS GF Waltermart Emilio Aguinaldo Hiway, Barrio Burol, Dasmarinas Cavite SM DASMARINAS SPACE 47 GF SM City, Dasmarinas Cavite TARLAC METROTOWN TARLAC GF 114A Metrotown Mall Mc Arthur Hiway, Tarlac, Tarlac DAGUPAN NEPO MALL DAGUPAN 3F 315 Nepomall Dagupan Arellano St., Dagupan City BAGUIO CITY SM CITY BAGUIO SM City Baguio, Upper Session Road, Baguio City PAMPANGA NEPOMALL ANGELES Unit 120A GF St. Joseph St., Angeles City, Pampanga ROBINSONS STARMILLS Robinson Starmills, Olongapo, Gappan Road, San Jose, San Fernando, Pampanga SM CITY CLARK GF 1192 SM Clark M. Roxas St., Clark Special Economic Zone, Clark Pampanga SM CITY PAMPANGA AX1 199 GF SM City Pampanga San Jose City, San Fernando Pampanga CABANATUAN N.E. PACIFIC MALL GF Pacific Annex, N.E. Pacific Mall Km. 3 Maharlika Hiway Cabanatuan City

Where to Buy NUEVA ECIJA WALTERMART GAPAN GF Waltermart, Maharlika Hiway Bayanihan Gapan City Nueva Ecija BULACAN SM MARILAO 2F SM City Marilao, Marilao, Bulacan WALTERMART PLARIDEL GF Waltermart, Cagayan Valley Road, Bo. Banga 1 Plaridel Bulacan LEGASPI CITY LCC LEGASPI Level 3 LCC Mall Legaspi Penaranda St., Legaspi City PACIFIC MALL LEGASPI Space No. L2-5 2F PM Landco Business Park F. Imperial St., Legaspi City NAGA CITY NAGALAND SUPERMALL Lvl 1 L1-103 Nagaland E-mall Penafrancia St., corner Angeles St., Naga City SM CITY NAGA LAGUNA SM STA. ROSA U-1064 GF SM City Sta. Rosa Tagapo Sta. Rosa Laguna WALTERMART CALAMBA GF Waltermart, Bgy Real Calamba Laguna WALTERMART STA. ROSA UGF Waltermart, Bgy Balibago, Sta. Rosa Laguna SOUTHGATE CEBU ELIZABETH MALL CEBU 3F E. Mall Bacalso cor L. Kilay St., Cebu City SM CITY CEBU Stall No. 2 LGF SM City Cebu Juan Ave. Cebu City ROBINSONS CEBU Lvl 2, Robinsons Place Cebu, Fuente Osmena Blvd, Sta. Cruz Cebu City GAISANO FIESTA MALL GF Gaisano Fiesta Mall Hiway Tabunok Talisay Cebu City PARKMALL MANDAUE GF 168 Ovaro Avenue Mandaue Reclamation Area, Mandaue Cebu City ILOILO SM ILOILO GF SM City Iloilo, Benigno Ave. Manduriao Iloilo City ROBINSONS ILOILO Robinsons Place Iloilo Quezon St., Iloilo City ROXAS CITY GAISANO CITY ROXAS GF Gaizano City Roxas, Arnaldo Blvd, Roxas City GAISANO MARKETPLACE GF Gaizano Roxas Marketplace San Roque Extn Roxas City BACOLOD CITY ROBINSONS BACOLOD Lvl 2 Robinsons Place, Lacson St., Mandalagan, Bacolod City GAIZANO BACOLOD GF Gaizano City Bacolod Supermall Aranet Sigcang St. Bacolod City

SM CITY BACOLOD Bridgeway SMBD 222 SM City Bacolod Reclamation Area Bacolod City GAIZANO KABANKALAN GF Gaisano Kabankalan, National Road cor Tan Lorenzo Ext. Bgy Hilamonan Kabankalan City CAGAYAN DE ORO ROBINSONS CAGAYAN Robinsons Place Rosario Cresent Florentino St. LKKS Ctr, Cagayan De Oro SM CITY CAGAYAN GF 161 SM City Cagayan De Oro Mastersons Ave. Cagayan De Oro GAIZANO CAGAYAN GF Gaizano City Mall Cagayan De Oro ILIGAN CITY GAIZANO ILIGAN 2F Gaizano City Iligan Romas Ave. Iligan City DAVAO CITY NCCC DAVAO GF NCCC Mall Davao, Mc Arthur Hiway cor Ma-a Road Davao City LACHMI DAVAO GF 156 San Pedro Lachmi Shopping Mall Davao City COTABATO KCC MALL OF MARBEL 2F KCC Mall of Marbel Aquino St., cor National Hiway, Koronadal Cotabato GENERAL SANTOS KCC MALL OF GENSAN UGF, KCC Mall of Gensan, J. Catolico Sr., Ave. Lagao Gen. Santos City LEYTE THE POINT ORMOC 2nd Flr., 791 Lopez Jaena St., Ormoc Leyte

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few examples of the body building products about which FDA has safety concerns. The product names and ingredients listed in the warning letter are: • • • • • • • •

TREN-Xtreme: 19-Norandrosta-4,9-diene3,17 dione, marketed as “similar to Trenbolone” MASS Xtreme: 17α-methyl-etioallocholan2-ene-17b-ol, marketed as “similar to Methyl Testosterone” ESTRO Xtreme: 4-hydroxyandrostenedione (4-OHA) AH-89-Xtreme: 5α-androstano[3,2-c] pyrazole-3-one-17β-ol-THP-ether, marketed as “similar to Stanozolol” HMG Xtreme: 2α,3α-epithio-17α-methyl17β-hydroxy-5α-etioallocholane MMA-3 Xtreme: Androsta-1,4-dien-3,17dione, marketed as “similar to Boldenone (Equipoise)” VNS-9 Xtreme: 17α-methyl-4-chloroandrosta-1,4-diene-3β,17β-diol, marketed as “similar to Turinabol” TT-40-Xtreme: 1-androsterone, marketed as “very similar to 1-Testosterone” and “converts to 1-Testosterone”

Q. What are the health risks of these types of products? A. Adverse event reports received by FDA for body building products that are labeled to contain steroids or steroid alternatives involve men (ages 22-55) and include cases of serious liver injury, stroke, kidney failure and

pulmonary embolism (blockage of an artery in the lung). Acute liver injury is known to be a possible harmful effect of using anabolic steroid-containing products. In addition, anabolic steroids may cause other serious long-term adverse health consequences in men, women, and children. These include shrinkage of the testes and male infertility, masculinization of women, breast enlargement in males, short stature in children, adverse effects on blood lipid levels, and increased risk of heart attack and stroke. Q. Why does FDA say these products are illegally marketed? A. These products are NOT dietary supplements because they contain synthetic steroid or steroid-like active ingredients. These products are unapproved new drugs because they are not generally recognized as safe and effective. In fact, they are potentially harmful. In addition, the products are misbranded because the labeling is misleading and does not provide adequate directions for use. Q. What action is FDA taking? A. FDA has issued a public health advisory to highlight the risks of products that are marketed for body building and that contain or claim to contain steroids or steroid-like substances. The agency has executed a search warrant and issued a warning letter to American Cellular Laboratories Inc., which markets a number of these products, because the products are unapproved new drugs and are

misbranded. FDA is gathering and reviewing additional data about other products that are marketed for body building and that claim to contain steroids or steroid-like substances. Q. What should consumers do if they have been using these products? A. Due to the potential serious health risks, FDA recommends that consumers immediately stop using these products. Consumers should also consult their health care professional if they are experiencing symptoms possibly associated with these products, particularly nausea, weakness or fatigue, fever, abdominal pain, chest pain, shortness of breath, yellowing of the skin or whites of the eyes, or brown/discolored urine. FDA also recommends that consumers talk with their health care professional about body building supplements they are taking, particularly if they are uncertain about the product’s ingredients. These products are often promoted to athletes to improve sports performance and to aid in recovery from training and sporting events. FDA cautions that athletes taking these products may test positive for performance-enhancing drugs. This article appears on FDA’s Consumer Updates page, which features the latest on all FDA-regulated products. http://www.fda.org Date Posted: July 28, 2009


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September-October 2009

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