AwBre ar as en t C es an s ce ISS r UE
MPACT. MAKE ONE. Thanks to you, Susan G. Komen for the Cure® funded more than 600,000 breast cancer screenings last year alone. Help us continue to make an impact for those who need it most. Join the Susan G. Komen Race for the Cure® and the movement that started it all. Together, we will end breast cancer forever.
WALK WITH US
• REGISTER TODAY! • 1-877 GO KOMEN • www.komen.org/race FIND US
©2011 Susan G. Komen for the Cure® The Running Ribbon is a registered trademark of Susan G. Komen for the Cure. This space provided as a public service.
credits: Scotty's Kover: Ronald Johnson www.ronjphotography.com
04 | THE VIP SPOT 05 | WELLNESS Ebony Steele Immensely talented and funny co-host on the Rickey Smiley Morning Show shares how she beat Breast Cancer.
Scotty Lindsey From the gridiron to hitting the iron, find out what makes this personal trainer the name to watch.
JanAĂŠ Veal This NPC Competitor is making Cancer sexy and she shows you how.
 Back Attack!
2009 NPC Europa Dallas Supershow bodybuilder Vernard Mackey is back!
 MASSIVE BICEPS
The workout that will change how your shirts fit forever!
 Chris Wescott
New Mexico's Heavyweight Champ has a leg up on his competition and here's how.
TOC: Ronald Johnson www.ronjphotography.com Model: Simeon Charles Ebony's Kover: JazzyRebel Photography www.jazzyrebel.info
asst. editor-in fit
Waddup KRAVERS! I think in one way or another we have all been affected by some form of cancer whether it is indirectly through a family member ( I lost my dad to lung cancer in 1985), a friend, or your own personal battle. We chose to dedicate a part of this issue to Breast Cancer Awareness because with every form, with the exception of a ovarian and testicular, cancer doesn't discriminate. And when a loved one is fighting, so are you. So I encourage everyone to stay on top of your regular check-ups and fight to stay healthy. On another note… I have a message to the D list sports celebrity. Check your egos at the door. It's amazing that it's always the D listers with the biggest heads and usually get cut anyway. lol
It is imperative to me that every issue of Krave Fit Magazine motivates, educates and encourages you (our readers) to become a better person physically, mentally and spiritually. The primary goal of the October "Pink" issue is to bring awareness to Breast Cancer so hopefully at least one page from this special issue will motivate you to get a breast exam, educate you about the horrible disease or encourage you to get involved. Understanding Breast Cancer and how to live with or fight it is one of the biggest commitments you can make. I buried both my mother and father from various forms of Cancer, so I can't stress the importance of getting involved with the FIGHT against all types of Cancer. So put your boxing gloves on… and let the fighting begin.
One can't miss seeing a pink ribbon around. I automatically feel a connection wondering if it will ever happen to me or someone close to me. One of the strongest women that I know is a breast cancer survivor. No role was ever eliminated or weakened during her battle. I felt comfort knowing that she had a great support team throughout her journey. Though breast cancer has taken the lives of many women and men, there are still those who are currently fighting the battle. I admire the strength and courage behind those impacted by this disease. I too pray for them that their battle is one of victory. I hope this issue will increase awareness of the disease and get others to join the fight in finding a cure. Breast cancer is not just a disease; it is a life to be saved. email@example.com
Photo by Will Young • Hair by CBJ
Photo by Phillip Reyes
Photo by Eric Ganison • Hair by Marquinn Middleton
"We all have the power to influence our lives and others. You just have to decide how influential you want to be." When I think about Krave Fit Magazine, I think about the small informative articles that build the knowledge base of our readers. This issue of Krave Fit hit home with me as well as many of our staff members. I personally want to extend my prayers and love to all the surviving cancer patients and surviving families. When you are reading this magazine please take out the time to read the small articles. You never know when or how you may need to understand the disease cancer and how it changes the life of the patient and everyone around them.
Bits & Pieces
REading for a great cause by Gail Williams For the avid thriller book readers, there is an exciting new anthology that was released September 12, 2011. The award-winning and New York Times bestselling authors, eleven of them to be exact, along with 2 being breast cancer survivors came together and wrote this book titled Entangled. This anthology includes 10 paranormal suspense filled thrillers that promises to keep you on the edge of your seat from one story to the next. This page turning book is said to keep you so intrigued, you will forget it has a dual purpose; entertaining it’s guests as they dare to journey through its pages, while the proceeds from the sale will be donated to the Breast Cancer Research Foundation (BCRF). These authors banded together, named themselves 'The Authors 4 The Cure,' and donated their talent, time, and money for the worthy cause - breast cancer prevention, research, education, and the search for a cure. Let’s support their effort, and at the same time we can satisfy our hunger to be scared of the things that go bump in the night. This can be your way of donating to a great cause – the search for a cure!
Crimson & Cream goes Pink
The Spring–Woodlands–Huntsville Alumni Chapter of Kappa Alpha Psi Fraternity, Inc. at the Avon Breast Cancer Walk 2011 • northsidenupes.com
Eat like an Eskimo... by Lee Pelmore And live breast cancer free like one! Did you know that Eskimos have fewer incidences of Breast Cancer? It's true due to their diet that consists of fresh water fish which is rich with omega-3 oils. These oils are GOOD fats and have been found to prevent or slow down the growth of cancerous tumors and boost the immune system, not to mention fish is a great source of lean protein for lean muscle gains. Omega's play a crucial role in growth and development and brain function as well. Sardines, trout and salmon are all great choices when it comes to a healthy fish decision. So grab your fishing pole, snow boots and start incorporating freshwater fish into your workout/diet program and you cannot only get lean quality muscle gains but also reduce the risk of breast cancer and build a stronger immune system all around!
The fitness magazine for Real People who want Real Results!
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Work life Balance Story: Brittney Joseph • Photo: Colen Masa
finding me Time Story: Brittney Joseph • Photo: E Marshall Photography So many times we sit down and reflect on our busy day and ask ourselves, ‘Where has the day gone?’ By that time, we are getting ready for bed. From working around the clock, ensuring deadlines are met at work, making sure the kids are picked up from practice before dinner, time has escaped us. As self-fulfilling as it is to be the individual that everyone can depend on, it may not be as such when one’s health is compromised due to neglect to one's health and wellness. As important as being Super Woman (or Man) is, it is just as important to make sure the super hero inside can function properly. First thing’s first. Prioritize yourself. Know that without you, so many things that you do for others would not be possible! Secondly, devote time to yourself. Since you realize how important it is to give 100% to work, family and school, set aside time needed to meditate and create a state of Zen. Those other obligations can wait an hour or two. If you are aware of how valuable finding ‘Me Time’ is and still aren’t able to get around to it, make an appointment for yourself! As cheesy as it sounds it really works ---trust me, I’ve tried it. Just think... If you can make time to make every other appointment in your day to day life, consider ‘Me Time’ as just that. Before you know it, that time will come just as important as your other obligations! Live Well 06
Life use to be so great knowing that after a hard day’s work in the office you could come home to unwind, to catch your favorite sitcom, or even squeeze in an hour at the gym and you are in the bed by 10 o’ clock. Life as you ‘knew’ it use to consist of normal 8-hour days and normal bed times and with healthier eating habits. Before you know it you are falling asleep buried in reports you’d brought home from work just to maintain a moderate workload the next day at the office. So how do you create a Healthy Balance between Work and Life? It’s all about making adjustments and prioritizing what is really important to you. If work seems to be more consuming than it should, start breaking your tasks into smaller pieces. That way you can accomplish them in a shorter amount of time and without feeling overwhelmed by a heavy workload. This should allow you to keep work at work. As a result you will be able to set aside the necessary time for your other priorities (i.e. Health, Family, ‘Me Time’, etc.).
Put the Pep in Your Step!
Detox your Body
by Brittney Joseph Are you carrying around excess baggage and feel like you weigh more than you actually do? Are you hitting the gym faithfully yet you still aren’t able to feel the boost of energy that your body deserves? Well folks, it may be your body’s way of letting you know that you need to do some internal cleansing! From centuries to present the practice of natural detoxification has remedied individuals’ lack of energy that kept them from living their life to the fullest. The most fundamental way that one may start detoxing their body is by removing any artificial additives from their diet such as cigarettes, alcohol, and saturated fats just to name a few. As simple as drinking plenty of water is also a great start in removing toxins and unwelcome impurities from your body! Eating plenty of vegetables --- including fiber --- is also a fantastic way to put the pep in your step and make you much lighter on your feet! Although there are safe ways of detoxification, there are just as many dangerous trends involved in the cleansing process. According to WebMD, “Most detox diets promote herbs, pills, potions, colonics, and/or fasts to rid the body of impurities. The diets are very low in calories. Experts say such diets deprive the body of protein and fluids, lead to dehydration, headaches and fatigue, and may lower metabolism.” Remember! If you take care of your body, your body will take care of you! Live Well!
There are several ways one can detox the body whether it be at home or at a spa. You can cleanse from within or detox the entire body including the skin…Here are Trish's favorite places to go for a detox getaway.
Looking out for breast cancer! Story: Ty Wright Often there are no outward signs of breast cancer that you can see or feel. If there are outward signs, the more common ones include a lump, an area of thickening, or a dimple in the breast. Less common signs include breast swelling and redness or an enlarged underarm lymph node. But even if you have one or more of these signs, it still doesn't mean you have breast cancer. Remember that most breast lumps turn out to be benign (not cancerous). Still, it's extremely important that you SEE YOUR DOCTOR RIGHT AWAY if you're worried that you might have breast cancer. Having your doctor take a look will ease your worry, and if anything is found, you'll be able to take care of it quickly. Signs and symptoms of breast cancer may include: • A breast lump or thickening that feels different from the surrounding tissue • Bloody discharge from the nipple • Change in the size or shape of a breast • Changes to the skin over the breast, such as dimpling • Inverted nipple • Peeling, scaling or flaking of the nipple or breast skin • Redness or pitting of the skin over your breast, like the skin of an orange When to see a doctor Although the majority of breast changes don't turn out to be cancer, make an appointment to see your doctor if you find a lump or other change in your breast. Even if you've just had a mammogram with normal results, it's still important to have your doctor evaluate any changes.
You should know
Story: Ty Wright
About 1 in 8 women in the United States (12%) will develop invasive breast cancer over the course of her lifetime. In 2010, an estimated 207,090 new cases of invasive breast cancer were expected to be diagnosed in women in the U.S., along with 54,010 new cases of non-invasive (in situ) breast cancer. About 1,970 new cases of invasive breast cancer were expected to be diagnosed in men in 2010. Less than 1% of all new breast cancer cases occur in men. From 1998 to 2007, breast cancer incidence rates in the U.S. decreased by about 2% per year. One theory is that this decrease was partially due to the reduced use of hormone replacement therapy (HRT) by women after the results of a large study called the Women’s Health Initiative were published in 2002. These results suggested a connection between HRT and increased breast cancer risk. About 39,840 women in the U.S. were expected to die in 2010 from breast cancer, though death rates have been decreasing since 1990. These decreases are thought to be the result of treatment advances, earlier detection through screening, and increased awareness. For women in the U.S., breast cancer death rates are higher than those for any other cancer, besides lung cancer. Besides skin cancer, breast cancer is the most commonly diagnosed cancer among U.S. women. More than 1 in 4 cancers in women (about 28%) are breast cancer.
Compared to African American women, white women are slightly more likely to develop breast cancer, but less likely to die of it. One possible reason is that African American women tend to have more aggressive tumors, although why this is the case is not known. Women of other ethnic backgrounds — Asian, Hispanic, and Native American — have a lower risk of developing and dying from breast cancer than white women and African American women. In 2010, there were more than 2.5 million breast cancer survivors in the U.S. A woman’s risk of breast cancer approximately doubles if she has a firstdegree relative (mother, sister, daughter) who has been diagnosed with breast cancer. About 20-30% of women diagnosed with breast cancer have a family history of breast cancer. About 5-10% of breast cancers can be linked to gene mutations (abnormal changes) inherited from one’s mother or father. Mutations of the BRCA1 and BRCA2 genes are the most common. Women with these mutations have up to an 80% risk of developing breast cancer during their lifetime, and they are more likely to be diagnosed at a younger age (before menopause). An increased ovarian cancer risk is also associated with these genetic mutations. In men, about 1 in 10 breast cancers are believed to be due to BRCA2 mutations and even fewer cases to BRCA1 mutations. About 70-80% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic abnormalities that happen as a result of the aging process and life in general, rather than inherited mutations. The most significant risk factors for breast cancer are gender (being a woman) and age (growing older).
I am a man and I beat Breast Cancer by LaVida Harris
Life changed, all because of something the size of a pea. How in the world could something so small, turn in to something so BIG? Hulon Thompson, age 41 a native of Los Angeles (South Central) who is currently residing in Sacramento, California. He can tell you how. At the age of 39, Hulon noticed a small pea size bump on his chest which he just thought it to be acne or a spider bit. So, with the lack of health insurance and the thoughts of it being something so small he procrastinated for a few months before going to see a doctor. A few months later Hulon was diagnosed with Invasive Ductal Carcinoma, which is one of the most common forms of breast cancer. About 80% of all breast cancers are invasive ductal carcinomas. This means that the surrounding breast tissue has been invaded by the cancer that initially started in the milk ducts. Breast Cancer is a generational disease. The cells that can cause cancer are usually inherited from immediate family members. There are many conditions or diseases that can be avoided by exercising or involving one’s self in some type of physical activity. In Hulon’s case he would bike ride and do yoga on occasion. Many would say he was in pretty good shape, but Hulon also had a few things working against him. Hulon had and has many immediately family members that had some form of cancer. His mom’s side of the family had colon cancer and now prostate cancer. He lost three aunts to breast cancer on his dad’s side of the family. He also has a grandmother on his mom’s side that had breast cancer. She decided to have a procedure done called radical mastectomy which saved her life. This is the same procedure that Hulon decided to have done to the right side of his chest. A
mastectomy is the surgical removal of the entire breast. In Hulon’s case, the doctor’s had to remove the nipple. His doctor called it a “movable mass” meaning that the cancerous cells will begin to spread to the lymph nodes. Hulon then had to face recovery which included eight rounds of chemotherapy. At this stage of Hulon’s life he was finding out who really cared. Hulon was facing a couple different side effects from the chemotherapy. He would hiccup for hours at a time which would also awaken him from his sleep at times. He also dealt with the problems of having a loss of appetite and becoming nauseated from smells of certain foods. Hulon is now on Tamoxifen which helps block the actions of estrogen as well as treat and prevent different types of breast cancer. He has also started taking vitamin D3 and eating healthier. For him that means less meat and more fruit and vegetables. Hulon has started a new chapter in life. Music, Spirituality, Friends, a few family members and his graphics design classes helps him deal with the sudden change in his life. He also works very closely with support group Carrie’s Touch. (www.carriestouch.org ) They partner with Susan G. Komen foundation from time to time on certain events that they have. “My group means a lot to me, when all seemed lost; my survivor sisters lifted me up. There is a big difference in my life, I love more deeply now and will no longer take things for granted.” I strongly believe that we all need to read this quote from Hulon and really take heed to it. You never know when your life will take a sudden or drastic change. So, make sure you take life serious. If you would like to send Hulon some encouraging words or even if to ask questions that may help you or a loved one that may be dealing with breast cancer email him at: Hulon2011@gmail.com Also check out this news segment recently shot about Hulon and his feature in a calendar: www.kcra.com/r-video/29338724/detail.html
My Pink Journey
photos: JazzyRebel Photography www.jazzyrebel.info • story: Trish houston MUA: Jeremy Dell • Stylist: Julian Lark
You have a unique name Ebony Steele, is that your actual name? Once I moved to the Rickey Smiley Morning Show, which can be heard on Birmingham's POWER 102.1 FM, I wanted a "new me" and wondered what to call myself. Should I just be Ebony or should I have a last name? First, I went by just Ebony. Then, the cancer diagnosis showed me something else -- I had strength. So I went with my mother's maiden name, Steele. Your current age? 39 What was that day like when you noticed something was wrong? It was the fall of 2007, a month after moving to Dallas. I felt a lump in my breast. What kind of emotions did you feel? The news hit me hard, but I knew that I had to face it head on. Naturally, the first words out of my mouth to my doctor were, “Am I going to die?” Prior to finding the lump, had you done self exams? No, I never thought it would happen to me. I was young, lived a great life, happy and healthy, or at least I thought I was healthy. Did you go immediately to the doctor? Yes, and got two opinions.
Shoes Bakers Outfits by American Apparel Jewelry by Credits She'Luxe Couture Provided by: Kevin Barnett/ B.A.R.S.
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“I am not my hair. I'm young. I'm hip. I'm fly. I'm a dancer.”
How old where you when were diagnosed? I was only 35. Being a young beautiful black woman, what type of emotions did you feel when you were told by the doctor? For the first two weeks, I had a pity party—you know the one, where no one is invited and no one wants to come. I was in, what I considered so far, the prime of my life. I had a dream job on national syndicated radio, where I was finding success and happiness Before you were diagnosed, did you have a pretty healthy lifestyle? Yes, I was a dancer. I loved, still love to dance. Did you have any history of breast cancer in your family? Breast cancer doesn’t run in my family. Did you have to have surgery? Yes, I had a mastectomy. What you’re your feelings before and afterwards? Pity and sadness were not on my agenda; fighting to get well, and stay well, were. How many rounds of Chemo? I went through four months of chemotherapy, flying back and forth between Dallas and Birmingham for treatment at UAB. Monday through Wednesday, I would go to work; fly to Birmingham on Wednesday; do chemotherapy Wednesday afternoon; recuperate Thursday through Saturday; and fly back to Dallas on Sunday night. And how did you feel at this stage? The way I saw it, my new radio job was a way to make people aware of the disease What emotions did you experience dealing with the loss of your hair? To most, chemo equals hair loss and weakness. Wig shopping with girlfriends, peach fuzz and a smile equaled to setting me free.
“It's not the diseases
themselves that kill people; it's undetected, untreated forms of these diseases” Was there anyone that was able to help you get through this part of your life? As a result of this life-threatening situation, I learned who I was and how to place people in my life. My sister was very supportive. She was definitely a major force in helping me on the comeback trail. My mom too was there throughout my journey. I would call, and I would tell her, “I love you mommy, but don’t do the baby talk.” I decided I was not sick and my condition was only temporary. Let me not forget my fans, the listeners, who were extremely supportive. Where are you at with your recovery? I am 100% free of cancer. I AM A SURVIVOR! I see that you are an Ambassador of the Susan G Komen Circle of Promise, tell me about that and what it means to you. I am honored and proud to be an Ambssador of the Susan G. Komen Circle of Promise. Myself and several African-American female radio hosts are featured in breast cancer awareness ads that identify us as "The Queens of Keeping it Real." The campaign is connected to the Susan G. Komen Foundation and its "Circle of Promise" pledge. We want people to be aware of the disease, encourage frequent check-ups and have people to do whatever they can to help end breast cancer forever. Last year there was an event, Eye Candy: Bare Chest for Breast Cancer, tell me about that event. The event was a men’s runway show and fundraiser. Proceeds benefit the Susan G. Komen Foundation and Sisters Inspiring Sisters Through the Arts, a nonprofit group my sister, Bronze Lougheed, and I started to help send students to dance camp and fund college scholarships. We are having one this year too. Check out: www.rickeysmileymorningshow.com What is your perspective on life now compared to before you were diagnosed? If there is a difference? Leaving this earth prematurely had never crossed my mind, so my entire perspective changed in an instant with those simple words, being diagnosed with breast cancer. What breast cancer has done for me is that it has helped me to open my eyes to help other people not just with cancer, but with other health issues in the black community. It's not the diseases themselves that kill people; it's undetected, untreated forms of these diseases. What advice would you give to others about breast Cancer? You are a survivor from day 1. Even before your surgery, you are a survivor.
Shoes Bakers Outfits by American Apparel Jewelry by Credits She'Luxe Couture Provided by: Kevin Barnett/ B.A.R.S.
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Bits & Pieces
STAYING MOTIVATED in the gym
Our Motivation Sometimes one song can turn up our energy levels more any energy drink can.
by Brittney Joseph Let’s face it. When it comes to working out and staying fit, it isn’t always the easiest --- or enjoyable --- thing to do! For some, getting to the gym is half the battle while the rest of their time is spent short changing each exercise. And for others, getting to that fitness level seems to be a necessary evil. Luckily, there are avenues that you can take to make your experience in the gym more productive and enjoyable. It’s all about finding a good balance. Here are a few helpful ideas that will make time in the gym motivating and efficient for you. First, you should be able to set aside at least one hour of your day for proper exercise. Then, set a designated time to begin and end your workout. It’s easy to get thrown off course when you aren’t motivated to begin with. By keeping watch of the time you’ve allotted, this allows you to stay on target with what goals you have set forth initially. Now that you are in the gym, how can you stay motivated? Find a workout partner that shares similar or like fitness goals; one that will encourage and challenge you as you will with him/ her. Don’t like working out with others… I am sure most of you have that one song that gets us pumped no matter what! Try putting together a playlist of your favorite motivational songs on your IPod or MP3 to help you breeze through those challenging workouts! We all know how important our health is to us. Time to start making dreadful days at the gym a thing of the past!
Jay Z & Kanye West: Watch the Throne Waka Flocka Flame& Gucci Mane: Ferrari Boys
Photo by Eric Ganison • Model: Kelly R. Burke
by Tyson Williams There has been a training technique that every type of fitness enthuses has tried. From bodybuilding, to strength training, explosive training and even general fitness video’s that has a concentration on building muscle. But this technique has stood the test of time. The training technique called century setting or bi-centennial setting is based around pushing the muscle to failure. It is a great way of building muscle endurance. If tweaked the right way it can also help build muscle and strength. The basic set up of a century set is: 1. You work out with 30% - 40% or your max weight and 2. Do as many reps as you can. Then you rest for the amount of reps you have left and start back up again. That will be your routine until you reach 100 reps.
r Tabloid Wo
Krave Fit has had a great first year. We attended quite a few competions such as the Ronnie Coleman Classic (where we met our previous cover model Joe Mackey for the first time after he won), Lonestar Classic in Galveston (on the same day the world was suppose to come to an end), and we made national news appearing in InTouch weekly thanks to our first cover guy Bret Lockett. We can't wait for what's next in 2012.
get krunk! The Gunshow Vol. 2, by AllHipHop and DJ Just Dizle is a mixtape that dives deep into real Hip-Hop in its various incarnations. You can listen and then download it as suites you at www.justdizle.com
My Pink Story
photos: Anderson Smith andersonsmithphotography.net story: Trish Houston
In 2010, two years after becoming a personal trainer, I joined the National Physique Committee as a figure competitor. Before joining, I considered myself to be fairly healthy, training 4-5 days a week and ate pretty well. Preparing for competitions took my training up a notch and my diet was insane. Not only did I win my class at my first show, but I also won overall. So the question still stands, how does someone healthy get breast cancer? I had a lump under my arm for probably a year and a half. It was small and didn’t hurt, so I never got it checked. It didn’t bother me. I’d always in the past had lumps in my breast and had them checked and was always told that I was fine and that’s just how my breast where made. When I first felt the lump back in 2009 it was very small, not visible and I could only feel it with my hand. A year and a half later, I noticed that I could see the lump when I lifted my arm. It still only struck a little concern since I didn’t have any pain. My aunt worked at the Breast Care Specialist LLC. I asked her to check and see how much it would cost to get checked because I was still uninsured. It was March 29, 2011; I was at my grandmother’s house and my aunt that works at the breast specialist came over late in the evening. I had a feeling of why she was there.After being told that the tumor was definitely cancer, my first thoughts were from the viewpoint of a continue to next page
I nor anyone else thought that this could “happen to me because of my age and my health status...”
fitness fanatic. All I knew is that I wanted to train hard for my upcoming shows. So I cried, not because I was just told I had breast cancer, but because of how it would slow down my plans to compete and train my clients. April was busy. I traded in my gym time for doctor’s appointments and I had my tumor removed. My doctor was able to remove all of the cancer. It was not until the end of April during my post-op appointment with my doctor that I realized that my life was going to change. I immediately started to cry being told that I have to get chemotherapy and radiation. I cried for 5 minutes and then I thought to myself, my life is not over. I sucked up my tears and I asked my doctor what’s next. The next week I met my oncologist for the first time. He explained things in such detail. I being in such good health would help me tremendously through the treatments. He told me that the chances of me getting cancer again were about 45%. The number could have been higher than that had I not been taking such good care of myself prior to my diagnosis. The chemotherapy along with my healthy diet and taking proper care of me could lower those chances to a normal 10-15%. From what I gathered, there was a list of horrible side effects that could come with chemotherapy. The doctor informed me that I would probably only be able to conduct my life at 50% of what I did before. To me, I would be able to live a normal person’s life. I know that God had a plan and that he will never give me more than I can bear.As the time for my first chemotherapy treatment got closer, I had a few other appointments with different people, one was a dietitian. I wanted to know how I should be eating while on these harsh treatments. I took with me to that appointment my old meal plan from the month of April and I explained to the dietician my previous lifestyle. There was not one thing that she wanted me to do differently. I did learn that instead of the nutrients going in to build new muscles like I was used to, they would now go in to help rebuild the tissue and muscle that the chemotherapy had broken down. This meant continue to next page 14
was busy, I traded in my gym time “forApril doctor’s appointments and I had my tumor removed. My doctor was able to remove all of the cancer.” that no matter how hard I trained or how clean I ate, I wouldn’t see changes in my body like before. I was ok with that.June was my 1st chemotherapy treatment. I have had two other chemotherapy treatments thus far and they’ve been just as successful as the first one. Before this journey, fitness was just something that I loved doing because of the feeling and results that it produced. Now I know it’s so much more. I thought I was preparing for competitions, but all the while God was preparing me for this journey. I’ve always preached and will continue to preach to others that working out and eating healthy are not just to look good, it’s to be healthy on the inside and to ensure that you are around longer for your friends and family, to see them grow. Though I am not able to train like I did before, I’m so blessed that God gave me the dedication and passion to pursue something that would help me for the rest of my life. A daughter, sister, personal trainer, an athlete, and at 30 years old, I am now a breast cancer survivor. Yes, a survivor! I may never know how or where the cancer originated from. I’m blessed to know that I was planning for this moment all along with my passion for fitness and staying healthy. I’m looking forward to training again. Cancer has no age limit. Though you may not be able to stop breast cancer from arising, there are things, such as exercise, that can be done to help make someone’s journey a little bit easier. Every person’s journey is different. I hope that my light shines through each time I share my story. Cancer does not mean the end of the world; it’s just a slight detour that God has planned.
Photos: Ronald J. ronjphotography.com
Styling: Ty Wright Wright Management
rofessional athlete. Professional model. Professional hardbody. Look up the word professional in the dictionary and you may just find Scotty Lindsey as the definition. When it comes to health and fitness, Scotty is the 'Expert'... Not just one day a week or during the summertime months, we are talking about 365 days out of the year. Always camera, training, and competition ready...Scotty definitely aims and knows how to please. Tell us a little about your Background: I am a native of Houston, Texas with a Bachelor of Science in Kinesiology. I played professional football for 6 years before becoming a personal trainer, fitness competitor and model. I am also a corrective exercise and performance enhancement specialist that has certifications from the National Academy of Sports Medicine and possess both a CPR and Apex certifications as well. To make a long story short…Scotty Lindsey is the truth! (lol) How Did You Get Started? I have always been a athlete and fitness enthusiast. I knew from an early age that my life was going to revolve around health and fitness. I studied it throughout school and was persistent about getting in the industry. Unlike others, I did my homework and the rest is history. What Workout Plan Works Best For You? I think majority of my exercises have to be high intense in order for me to get a good burn and great results. For me, it's not about how much weight you can lift and how big you can become. I like to challenge myself physically and mentally so that I am working my entire neuromuscular system. What Nutrition Plan Has Worked Best For You? It all depends on what my career is demanding at that moment. If I have a fitness competition or fitness shoot, I will switch to a high protein/low carb diet. If I want to bulk up, I will consume more carbs as well as increase my protein intake. I have a bulking meal plan and a lean meal plan and they both work for me.
SOME STATS: 2011 Real Fitness Model Competition Winner Hometown: H-Town Age: 30 Height: 5’10 Weight: 185lbs
What made you get involve with breast cancer awareness and put out a calendar? Breast Cancer has ran rampant in my immediate family for many years. After I lost my grandmother to Pancreatic Cancer, I started doing research on various Cancers to find out that over 39,840 females die from Breast Cancer alone. Even though there are over 2.5 million Breast Cancer survivors…there is still a great amount of work to be done. I've already begun working on the 2012 poster calendar so look out for that. You can purchase your copy at my website listed below. What Supplements Have Given You The Greatest Gains? I prefer taking Size- On and Super Pump. The combination of both supplements during my off season has help me gain about 10 lbs. of muscle. For my protein I consume Gold Standard Whey by Optimum Nutrition. What Motivates You To Follow A Healthy Lifestyle? My motivation is simple....I want to lead by example and continue to encourage people to take care of their bodies. It is important to me that people know that I practice what I preach so when you see me in person, on my website, in a magazine or on the box of a fitness product…it is all NATURAL. What Made You Want To Achieve Your Goals? Not having the best of things in my teenage years made me want to become someone. I wasn't that guy that everything was handed to so I worked when I was 13 years of age. After discovering no one was going to give me anything I became that ambitious person that strives for nothing but the best. What Are Your Future Fitness Plans? I plan to continue using my knowledge, training and experience from health and fitness to maximize the Scotty Lindsey brand while still educating people about the benefits of healthy living and fitness lifestyle. For more about Scotty Lindsey visit:
www.scottylindsey.com or www.facebook.com/ScottyLindseyFanPage
In October 2011 Scotty presented a check to the the Susan G. Komen For The Cure (Houston Affiliate) from his 2011 calendar proceeds.
The ab master, scotty Lindsey is giving you the BEST...
Kick ass ab workout ever! AB Wheel Roll out Crunches Place a mat on the floor so that you don't scratch your knees. Begin by placing both knees on the mat. The wheel roller should be supported by both hands. One on each side of the wheel. Roll the wheel forward and lower your body as far as you can without arching your back. Use your abs to pull your body back into the starting position. Single Leg Swiss Ball Planks Get into a push-up position but bend your elbows and rest your weight on your forearms. Lift one leg and place it on the ball to balance your body. Once you have balanced yourself, lift the opposite leg and place it on the ball. Now both legs should be on the ball and you should be in a incline position, with head at floor level. Lift one leg off the ball and hold for about 20-30 seconds. Place the leg that's up back on the ball and perform the same thing with the opposite leg. Swiss Ball Pikes Start by placing both feet on the ball and weight should be on the palms of both hands,more like a push-up position but feet will be on the ball. Draw your belly button in tight towards your spine. Draw your feet towards your upper body until you form a upside down V shape. Slowly return to starting position, keeping your abs tight. Dumbbell V-Sit-ups Lie on your back with your legs straight and heels should be a inch or two off the floor. Place one dumbbell in each hand with palms facing down. Make sure your arms are by your side with a slight bend in both elbows. Lift your torso and legs so they form a "V" shape. Once you are in your V shape position, your chest and knees should be facing each other. Maintain your balance and tap both weight together while holding the v shape position. Return to starting position and repeat while maintaining good balance. Swiss Ball Crunches Place back on the ball with feet flat on the floor. Lower your head as far as you can to stretch out those abs. Hands should be placed behind your ears. Use your abdominals muscles to pull your torso to upright position. Hold in a crunch position for about 3-5 seconds before lowering your body to start position.
TankS Alot from Univibe
In Texas, specifically Dallas/Fort Worth, the heat index can soar to a blazing 110 degrees. So its not out of season to see brothers rocking summer gear in the middle of October. So here's 3 UNIVIBE Cotton tanks from Macy's to keep you chill until Fall finally reaches the South. photos: eric ganison â€˘ styling: Will Young
Gym Swag Train Through Pain T-shirt: $9.99
Target has always been a great place to shop and find things you need for a cheap price. As you can see we are featuring some workout gear that will not only make you stand out in the gym but also serve its purpose as athletic wear. photos: eric ganison • styling: Will Young • Model: Darren Taylor
Men's C9 by Champion® Tech Muscle Tee: $12.99
Men's C9 by Champion® Long Sleeve Powercore Tee : $17.99
Did you know?
Dri-FIT fabric is light, breathable and comfortable. It also holds in warmth while repelling moisture. Dri-FIT is light and breathable for enhanced sweat dissipation. Therma-FIT fabrics retain heat. Clima-FIT fabrics resist rain and other elements, and Storm-FIT repels rain, wind and snow.
Rawyalty is a stylish brand known for its intricate rhinestone designs, and comfortable material clothing. photos: eric ganison â€˘ Model: John KIRBY
Arlington Texas resident John Kirby recently placed 2nd in the Optimum Fitness NPC Heart of Texas Open Heavyweight division.
A. HEADPHONE CHAIN White V-Neck $89.00
B. LION CROWN
Black Crew Neck $89.00
C. Pump up the Volume Black Crew Neck $89.00
Other tees to peep:
www.angrybirdstees.com www.homage.com 03 www.rockitdope.com www.facebook.com/kravefitmagazine
2012 Bentley Continental GT Snub-nosed and broad-shouldered, the 2012 Bentley Continental GT epitomizes the cliche "things are not always what they seem." Although it weighs more than many a sport/utility (5100 pounds) and looks like a prince's imperious weekend cruiser, the GT excels at doing what you think it can't -- in this case, blasting from 0 to 60 in an estimated 4.4 seconds and hitting a top speed of 198 mph. Further, the so-called "second generation" Bentley twodoor's exterior has been thoughtfully and thoroughly restyled. Nevertheless, it bears a strong resemblance to the first gen that debuted for the 2003 model year -- at least upon first glance -and on the surface doesn't appear to be much of an improved driver in light of its predecessor. But it is. And by a lot. Read more at: www.motortrend.com
Shape & lift up your glutes
Nicole Houston, TX
Maximize…Minimize...Shape…Lift…No need to fake it, when you can naturally create the perfect rear asset. Throw away the pads, stop the injections, and refrain from any and all implants. Let us take you through a few simple exercises that will teach you how to engage the three gluteus muscles located in the buttocks: the maximus, medius, and minimus. These simple exercises can make a flat butt round, increase the size nicely while making your legs smaller, lift and tighten up the round, or give the backside a better, overall view…Oops…we mean tone. Your esteem will not be the only thing receiving a boost.
Photography: Phillip Reyes • One2One Training, Houston, TX.
Nicole's Glute WorkouT Barbell Squats 4 x 10-15 Jump squats 3 sets until failure Sumo Squat and Leg Raise 3 x 10-15 Raise Hip Bridge and Heel Drags 4 x 10-15 Standing glute kickbacks 3 x 20
Jump squats Barbell Squats Position the bar across your shoulder blades.Inhale and bend your knees and hips until you get to about chair height. Hold for a brief second and then exhale and return to the starting position.Tip: When you bend, try bending 90 degrees at the hips. 03
Stand with your feet at least hip width apart and place your weight on your heels with your toes pointed forward. Bend your knees and lean forward slightly to keep your knees over your ankles. Hold your hands together in front of your face to minimize the assistance they will provide in this exerciseLower your upper body to a slight squatting position and push through your heels. Shift your weight to the balls of your feet as you come to a standing position and rise up on your toes, using your calf muscles to push your feet off the floor and get as much height as possible. Land on your toes before coming back down on your heels.
Sumo Squat and Leg Raise
Grab a body bar with your hands wider than shoulder-width apart. Stand two feet to the right of a 12-inch-high step or bench. Position the bar across your shoulder blades. Step onto the bench with your left foot, then squat until your thighs are nearly parallel to the floor. Stand up, straightening your left leg as you lift your right leg straight out to the side.Balance on your left leg for one second, then return to start. Do 10 to 15 reps, then repeat on the other side.
Standing glute kickbacks Stabilize the body against the pad by leaning the chest upon the pad, which may be adjusted to fit the user’s height. With one foot remaining on the ground, place the opposite heel should be placed against the padded or flat metal bar. Extend the leg in a full range of motion using the gluteus muscles. When a full repetition is completed with one leg, switch leg and repeat.
Raise Hip Bridge and Heel Drags Lie on your back with your lower legs on a stability ball. Raise your hips until they're aligned with your feet and shoulders. Raise your left leg until the bottom of your foot is facing the ceiling.Press your right heel into the ball and roll it toward your butt.Roll the ball back out. Keeping your hips lifted, repeat the rolling motion for 10 to 15 reps. Repeat on the side. 03other www.facebook.com/kravefitmagazine
Push with the heel of the foot. Pushing with the toe may utilize the calf muscle, requiring less work from the glutes.
Terron Fondren Height: 6 ft. Age: 19 Weight: 205 School: Tyler Junior College Sport: Football » » Position: Running Back "It has always been my goal to become a fitness role model to show people of all ages that fitness pays off in some form or fashion for the good of their health and appearance." For Terron this philosphy applys to his future NFL career. It has been a dream of his to go pro so every morning you can find him training his butt off to fulfill that dream. His talents not only lies on the turf but also behind the pen. Terron hopes to attend college in the Spring to earn a fine arts degree with a focus on animation. Terron's a good kid with great potential that goes well and beyond his greatest expectations. Remember the name! You heard it here first.
"Getting fit for football is my main goal. I want to be stronger and faster than anyone on the field."
Supplementation: Dymatize Super Mass Gainer 12 Lbs., Cookies & Cream To gain more muscle mass ctd lab noxivol Strengthens my ligaments on my heavy weight, hardcore workouts days. Warm up: I usually shoot a few baskets to get the blood flowing for about 20 minutes. Arm circles forward for 20 seconds and backwards for 20 seconds. 03
Shoulder workout exercise
Bent Over Low-Pulley Side Laterals*
12 6 12
Cable Rope Rear Delt Rows
Seated Military Barbell Press*
Front Dumbbell Raises
Internal Cable Rotation
*Heavy enough to burn on 6th rep
Vernard mackey jr. Dallas, TX
Photos: Darren Taylor â€˘ darrentayloronline.com Shoot Location: Jerome's Gym Richardson, TX A good back not only gives your physique a wide and powerful look, which immediately identifies you as a bodybuilder, but it also gives you the illusion of having a smaller waist. We enlisted Heavyweight Bodybuilder Vernard Mackey Jr, hands down has one of the most impressive backs in the business and he shows us why and how. He's provide some of the best shock techniques to develop back width. These techniques are hardcore and painful, but you will reap tremendous size from them.
Vernard's workout exercise
Warm Ups! Dirty 30s: Front, Behind the Neck and Under Hand Pull Downs. 3 sets x 30 reps per exercise
One Arm Rows
10, 15, 20
10, 15, 15
10, 15, 10
Burn Outs! Dirty 30s: Front, Behind the Neck and Under Hand Pull Downs. 3 sets x 30 reps per exercise
2009 Europa Super Show
One-Arm Dumbbell Row Sets: 3 reps: 10-15-20
weight: 130lbs, 100lbs, 80lbs Main Muscle Worked: Middle Back, Biceps,
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
TIP: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms.
Old Skool A
T-Bar Rows Sets: 3 reps: 10-15-10 weight: 225 lbs, 180lbs, 135lbs Main Muscle Worked:
Middle Back, Biceps & Lats Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Slowly lower the bar to the starting position getting a nice stretch on the lats.
Sets: 3 reps: 10-15-15 weight: 315 lbs, 225lbs, 150-175lbs Main Muscle Worked: Lower back Other Muscles: Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps
Keep your head and chest up throughout the entire movement. Try to keep your back flat. That means you'll have to arch and pull your chest up before starting to pull the weight off the floor. Tighten your stomach. Fill up your belly with air by taking a huge deep breath. Push your belly out hard; make it look like you just killed a giant pizza. Hold your breath until reaching the tip of the lift. This pressure will make you feel as if you're lifting off a rock. The extra stability will allow you to pull the weight off the floor faster. Focus on only moving your forearms. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. Then inhale and slowly lower the bar back to the starting position.
Vernard Mackey Jr. is keeping it in the family! Family Ties
Last name sounds familar? That's because his younger brother Joseph was featured on the cover of our last issue. Vernard is the reason Joe got into bodybuilding. Vernard is no stranger to the stage himself. His acheivments include taking 1st at the 2010 Ronnie Coleman Classic in the Novice heavyweight overall catergories as well as placing 3rd in the light heavyweight catergory at the 2009 Europa Super Show. Vernard is also one of the reps for Eruption Inc. Wear. www.eruptionclothinginc.com
Vernard with his lil brother Joseph
40 & Fit
Staying in shape never gets old
There is no age restriction to being fit. The earlier one gets started in making fitness a lifestyle, the easier it becomes to maintain it. Having a healthy and fit lifestyle preserves the youth, can maintain one's strength, endurance, mobility, and cardio-vascular-pulmonary performance, as well as making one feel great overall about oneself. For those who embark on a fitness regimen at a later age, whether it is due to medical reasons or a need for change, we salute you.
Dirk A. Gill, 49 Height: 6'3 Weight: 205 lbs. Years of Training: 30 Favorite Bodypart: Chest Favorite Supplements: Amino Acids and Force Factor Background: I’m from Detroit Michigan. Ran track and cross country at Martin Luther King High School. Finished my undergraduate at Western Michigan University (WMU), where I also ran track and was on the 1985 MAC Champion Track Team. I finished my MBA at Wayne State University, in Detroit Michigan. I’m currently employed at Mercedes-Benz Financial Services and have over 20 years of services there. I’m also in the Army Reserves for the past (24 years) and have obtained the rank of Lieutenant Colonel. What age do most people think you are? 38 What Motivates You To Follow A Healthy Lifestyle? Leading by example for over 24 years in the military and my desire to maintain my current independent healthy lifestyle for another 49 years.
Gabriella Grigg, 44 Height: 5'4" Weight: 130 lbs. off season, 12 2lbs. Competition Years of Training: Favorite Bodypart: Abdominals Favorite Supplements: Bcaa, Protein, Glutamine, Vitamin C, Flax Oil Favorite Bodybuilders: Pauline Nordin & Tonney Freeman Background: I moved to the United States 15 years ago, I continued my dance studies and performed Middle eastern dances, and Flamenco. I have 2 wonderful children, 14 & 10, I also have my canine kids, I'm an animal lover. I have been training in bodybuilding for the last 10 years, I'm a bilingual personal trainer and a fitness/fashion model. I like sports, bodybuilding, powerlifting, soccer, boxing and fencing. I'm a bikini and figure NPC athlete having always placed in top 5, two times placing first.
Logan Michaels, 42 Height: 6 ft. Weight: 245 lbs. Off Season 215 lbs. Contest Waist: 28" Years of Training: 27 years Favorite Bodypart: Shoulders Favorite Supplements: Nitric Oxcide, Size On, Oxy Elite Pro Background: I was raised a military brat so I traveled a lot as a child. At the age of six I saw a picture of Superman on the cover of a comic book doing the hands on hips pose and from that moment I knew I wanted to look like that. I began training at the age of 16 and progressed as time went on until my first bodybuilding show at the age of 33. I competed off and on for about 6 years. Shortly after my 40th birthday I was contacted by Musclemania. A year later, I turned pro after winning the overall at the Alamo Fitness in San Antonio. I love bodybuilding. Itâ€™s the most visual form of self mastery and discipline, creation and self expression. At 42, looking and feeling 10 years younger is a great way to inspire and represent the sport.
Washington Candido, 46 Height: 6'4 Weight: 225 Waist: 33 Years of Training: 14 years Favorite Bodypart: Glutes Favorite Supplements: EFX Kre-Alkalyn Background: Born and raised in Brazil , I competed in many sports like judo, volleyball, swimming and soccer. I moved to NYC in my twenties, working in construction for several years. Life took precedence over staying active. After moving to Florida, I knew cardio was the way to get back into shape, but was not a fan of the treadmill. I had a chance to become a certified spin instructor. If youâ€™ve taken my class, you know that I have a variety of music and the pace is seldom slow! Spinning got me in great shape. It wasn't until I went to the Arnold Classic in Ohio did my passion for fitness come alive. I took some photos a few years ago for my birthday, one of which was submitted and published in Natural Muscle Magazine. My enthusiasm grew and I now compete in Fitness Modeling competitions.
SUPPLEMENTS I'm currently on One More Rep by BPI as my Pre-Workout, Nitro Core 24 by Optimum Nutrition as a Post-Workout Protein, and Bullet Proof by MusclePharm as a nighttime recovery complex.
Height: 6â€™1 Age: 22 Weight: 215lbs. Hometown: Houston, TX Major: Computer Science
Photo by: Colen Masa
"I started working out right out of high school at the age of 18. I've been going strong ever since. Early on, my workouts were more about cardio and conditioning. I've never played any sports. Around the age of 20, I wanted to bulk up and get huge. That's when I incorporated heavy lifting into my workouts. It took me approximately 4 years to build the body I have now. I'm also a member of TSU's powerlifting team." Max Squat: 430 lbs. Max Bench Press: 355 lbs. Max Decline Bench: 385 lbs. Max Deadlift: 425 lbs. Tip #1 Always do a warm-up set to get the blood and oxygen flowing. 15 to 20 reps at a light weight should suffice. Tip #2 When you're doing weight training, keep the stretching to a minimum. Stretching relaxes muscles and does not allow for maximum strength output. Tip #3 After intense weight training, muscles are usually very tight. Stretching will relieve tension in the muscle. Tip 4# Be patient. Be consistent. Results don't happen overnight.
Flat Bench Decline Bench Incline Bench Dumbbell Flat Bench Fly Machine
5 6 5 4 5
8-10 10-12 6-8 8-10 6-8
motivation I basically started training because I simply got tired of being skinny. I wanted more mass, I wanted attention from girls. The first time I walked into the gym, I was bitten by the "Iron Bug". My body responded quickly to the weight training. I've been lifting hardcore ever since. I have about 6 years under my belt.
This is how you getâ€Ś
SHOULDERS Photography: Phillip Reyes
Dissecting the Shoulder: Anterior Deltoid Posterior Deltoid Lateral Fibers
Shoot Location: One2One Training, Houston, TX. Give yourself the art of illusion of a smaller waist line with well rounded shoulders. As with any other muscle group that you are trying to perfect, the shoulder muscles can be a little temper mental. You have to remember that there are 3 parts to the shoulder, the front, side or middle, and the rear deltoids. Each group demands its own special attention in order for you to get the results that you are looking for.
The Workout Negative Shoulder Press Seated Lateral Raises Bent-over cable raises Barbell Front Raises Upright rows Dumbell Shrugs Each exercise 3 sets x12-15 Reps Last set drop the weight and burn them out with 20-25 reps 03
Semeon Charles Houston, TX
Negative Shoulder Press What it works: Anterior and Medial Deltoids, Triceps and Upper Trapezius
Place a bench in front of a squat rack. Use half the weight you can lift 12 to 15 times. Grab the bar with your hands slightly wider than shoulder-width apart and sit on the bench, feet flat on the floor. Press the bar overhead for a count of three, then take 6 seconds to lower it to the front of your chest.
Be sure to keep back straight and breathe out as well as tighten the core on the upward movement of the Dumbbells.
Seated Lateral Raises What it works: Medial Deltoids
Sit on a bench and hold a light dumbbell in each hand, arms at your sides. Keeping your arms straight and elbows unlocked, slowly sweep them out to the sides until they're parallel to the floor and your palms face down. Your upper body should form a T. Pause, then slowly lower your arms to your sides.
 TIP: Itâ€™s imperative that you keep a strong base and straight back. Concentrate on squeezing the posterior deltoids at the apex of the left.
Bent-over cable raises What it works: Posterior Deltoids
Stand between the stacks of a cable station, cross your hands in front of you, and bend down. Grab the left lowpulley handle with your right hand and the right one with your left hand. With your knees slightly bent and your back straight, bend forward until your back is almost parallel to the floor. Slowly raise your arms out to your sides until they're parallel to the floor. Pause, then slowly lower your arms.
FITNESS RX QUICKIE: The shoulder joint is the main fulcrum in all upper body movements. So, if you want to accomplish your goals in the gym you cannot afford to have shoulder problems.
 TIP: At the apex of the lift, elbows should reach the height of the ears. 03
Barbell Front Raises What it works: Anterior Deltoids
Stand with your feet hip-width apart and hold a light barbell with your hands shoulder-width apart. Your arms should hang straight down, palms facing the front of your thighs. Keeping your arms straight, slowly lift the bar up and out in front of you until your arms are parallel to the floor. Pause, then slowly lower the bar until your hands barely touch your thighs.
Upright rows What it works: Trapezius muscles and
create that delto-pectoral separation Hold a bar with a narrow overhand grip and let it hang in front of you. Lift the bar and get it as close as possible to the chin using your arms and elevating your shoulders to squeeze your trapezius muscles. Now lower the bar under controlled motion until it comes back to starting position.
 TIP: When performing the shrug movement, try to touch your ears with your elbows.
Dumbell Shrugs What it works: Isolation move
for Trapezius Muscles Stand upright with a pair of dumbbells hanging by your sides. Your feet should be hipwidth apart. Remember there is no passive hanging here. You need to tense your arms, lats and trapezius muscles as if you are pushing the dumbbells downwards. Make your body feel the weight! Now raise your shoulders (not your arms which remain fixed and extended) with straight elbows (no bending elbows) on both sides as high as possible.
LATERAL RAISE Photo by: Darren Taylor
Out and Up 90째 Angle What it works: Shoulders
Stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. 30
You can vary the point in front of you where your arms meet.
Courtney Young Lewisville, TX
Cable CrossoveR Sets: 4 reps: 16 weight: 45 lbs Main Muscle Worked: Chest Other Muscles: Shoulders
To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
Courtney Young's 4 Steps to a Bigger Chest Photography: Darren Taylor â€˘ darrentayloronline.com Shot at: Jerome's Gym â€˘ www.jeromesgym.com 03
Ideally, lowering the weight should take about twice as long as raising it.
Dumbbell bench press Sets: 3 reps: 6 weight: 110 lbs • 115 lbs • 120 lbs Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly with your arms out to your sides until they're parallel to the floor. Pause, then slowly lower your arms. * Followed by 10 quick pushups after each set.
You can use several angles on the incline bench if the bench you are using is adjustable.
Dumbbell Incline bench press Sets: 3 reps: 6 weight: 70 lbs • 75 lbs • 80 lbs Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them. Repeat the movement for the prescribed amount of repetitions. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells. * Followed by 10 quick pushups after each set.
Dumbbell decline press Sets: 3 reps: 6 weight: 90 lbs • 95 lbs • 100 lbs Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should alwayskit: be perpendicular to the floor. Krave media As you breathe push the Horizontal Halfout, Page Addumbbells up using your pectoral muscles. Lock your arms in the Bleed: 7.125 x 4.675 contracted position, squeeze your chest, hold for a Trim:second 6.875 4.675 and x then start coming down slowly. It should take atxleast LiveTip: area: 6.375 4.5twice as long to go down than to come up.
When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
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* Followed by 10 quick pushups after each set.
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THIS IS D-ASPARTIC ACID by Lee Pelmore â€˘ Photo: Eric Ganison
Want to obtain that rock hard chiseled physique like one of those Spartans from the movie 300? Try your hand at D-Aspartic Acid (DAA), the newest natural testosterone booster on the market. What sets this product apart from all the other natural testosterone boosters out there is there is actually scientific data in HUMANS showing it to effectively increase testosterone levels by as much as 42%! More testosterone equals more lean muscle, strength and attention from the ladies. All positive effects in my book! So next time you hit up your local supplement store pick up some D-Aspartic Acid and watch your physique transform into a lean mean fighting machine! rner Mr Lee's Ko
Gatorade fuels workouts from stretching to cool down and maximizes every minute in between. Check out PRIME (before), PERFORM (during) and RECOVER (after). www.gatorade.com
NPC Competitor Lee Pelmore is our resident supplement specialist. Lrp0056@yahoo.com
No Pain... Still Gain! Story: Tyson Williams â€˘ Photo: Will Young
Cissus quadrangularis is an herb with an ancient history of use in refined and effective herbal medicine traditions, and has long been hailed as an especially powerful natural treatment for a variety of indications. Cissus quadrangularis had become somewhat obscure but is gaining popularity among many medical practitioners and self-treating athletes for its restorative properties and other impressive uses.
Sports related In the athletic community, Cissus Quadrangularis is now being used by a number of bodybuilders and other tissue-conscious people are using cissu because it is as an excellent alternative, helping to soothe joint, tendon, and muscle pain both during rest and in the course of activity. Users note that they are able to perform well while taking Cissus for inflammatory ailments, and that residual soreness or pain is minimal. A particularly beneficial application for cissus is its use prior to and after minor surgeries, especially those involving the bones and joints. The perks of Cissus Quadrangularis also includes basic appetite suppression, which is helpful for many athletes in regimens of heavy or extended training. This herb has many known attributes that can assist any fitness enthusiast from general fitness athletes to your professional athlete. 40
It's Timed You Get...
"If you want something you never had...you have to do something you never did...." Photography: Darren Taylor • darrentayloronline.com Shot at: Jerome's Gym • www.jeromesgym.com Harry Stewart Dallas, TX
8, 6, 4 reps
Standing Alternating curls
2 sets 1 (half weight) 20 reps Incline Dumbbell Curls
45 lb. Plate Curls
Warm Up with 21's • 60lb Straight Bar 03
EZ-Bar Curls Sets: 3 reps: 8-6-4 weight: 115 lbs, 125lbs, 135lbs Main Muscle Worked: Bicep
Hold the contracted position for a brief pause as you squeeze your biceps.
Alternating dumbbell curls Sets: 2 reps: 20 weight: 65 lbs., 40lbs (1 set) Main Muscle Worked: Bicep other Muscles Worked: Forearms
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. Then inhale and slowly lower the bar back to the starting position.
Flexor incline dumbbell curls Sets: 2 reps: 8-10 weight: 55 lbs. Main Muscle Worked: Bicep
Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
Plate curls Sets: 4 reps: 25 weight: 45 lbs. Main Muscle Worked: Bicep other Muscles Worked:
Forearms Start by standing straight with a weighted plate held by both hands and arms fully extended. Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point. Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling.
Chris bicep workout exercise Alternate Hammer Curls
Lying Cable Curls
Overhead Cable Curls
10 - 12
10 - 12 NOTES: Christopher Villa, 27 placed eighth in the 2011 North Americans Cleveland show. The 5’11” New Yorker's typical workout duration ranges from 1 hour 30 minutes to 2 hours.
Legs Up, Left Elbow to Knee
Plate Twists Legs/Chest Up
30 second rest with each NOTES: Bret Lockett, 26 is in his third season as DB for the New England Patriots. Bret recently ventured into the world of hip-hop with his first single "Lets Go" from the forthcoming mixtape "The Campaign". Check out the video at: www.youtube.com/watch?v=1qtRt6fUMT8
Are you familar with Texas Gym? You may not be in a world dominated by 24Hour, LA and Gold's Fitness mills, Texas Gym, featuring hardcore training and really heavy iron weights is making a come back. Texas Gym is the kind of place where weight training was born. Celebrating 30 years the training philosphy remains the same: If you pick up something heavy enough times, it will eventually start to feel lighter. Texas Gym is the kind of gym that cats will take their shirts off to get a better view of the muscle they're working out. That kind of thing is against many gym dress codes. A 6-month membership is only $20 and they stay open 6am-12am Monday thru Friday and 9am-11pm on weekends. It's hot and grimy. Texas Gym has all the makings any true gym head looks for in the perfect gym. 44
Legs Up, Right Elbow to Knee
Legs Up Air Crunches
Straight Bar Wide Grip Curls
Close Grip Ez-Bar Curls
Bret’s Ab workout
Alternate Incline Dumbbell
Photo by Maya Guez
Photo by Carlos Arias
2324 Oates Drive • Dallas, TX 75228 • (214) 328-8025
WESCOTT Meet the Prince of Bodybuilding... first! you heard it here
At 6'2", 245 lbs. 22 year old Chris holds the New Mexico Heavyweight title in the Under the age of 23 Catergory
PHOTOGRAPHY: DARREN TAYLOR & ERIC GANISON Carved, huge, rippling legs are one of the most impressive sights to behold. They send a message of strength and demand respect. Many people give their legs a weak workout at best or skip over them completely in favor of training their arms or chest more. This is a costly mistake to make. Not only does training legs help pack on lean mass it also helps keep off fat. When you do a heavy, intense leg workout your growth hormone spikes; thus creating an anabolic environment, which equals muscle growth throughout your whole body. Because you can add several pounds of muscle to your legs, this will help you keep weight off. Muscle mass takes calories to maintain, so the more muscle you have the more calories you burn, therefore keeping fat off.
Chris Leg workout exercise Leg Extensions Leg Press (2 Warmups) Barbell Squats * CIRCUIT: Leg Extensions, Lying Hamstring Curls and Walking Dumbbell Lunges
sets 4 5 3 3
reps 12 30-50 15-20 20
*I do one set of these movements and keep cycling through them until I get 3 sets of each. Reps are about 20 and I may take a little breather after the lunges, but for the most part this is a non-stop process and an excellent way to finish off a grueling quad workout and etch in that detail for a show! ** Before quad workouts, I do about 10 minutes of light cardio to warm my knees up. After the light cardio, I do about 4 minutes of light stretching of the glutes, quads and hamstrings.
Front Barbbell Squat
Every now and then I will go for low reps, but for the most part, my quads grow with high reps so I keep the weight fairly light and go DEEP; when I say DEEP I mean "ASS TO GRASS!"
Keep your head up at all times and also maintain the back on the pad at all times.
Walking LungeS Step forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.
Hack Squat Position yourself in a hack squat machine with your back pressed firmly against the pad. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement.
Leg EXTENSIONS On this movement, I point my toes straight on the first set, out on the second set and in (pigeon toed) on the 3rd set. Doing this pushes blood to all areas of the quad before the big movements. In between each set I continue to stretch the quad.
The truth! He's watching the throne His goal is to get a pro card in at least 5 natural organizations and to help people achieve their goals. And guess what, he will do it. Christopher has not only the physical makings of champ but the personality as well. His physical make up is crazy. He's a beast and we're happy to be the first to recognize it.
Christopher Wescott picked up weights to build strength, but then bodybuilding captured his imagination. Joining the Air Force made him set his physique sights even higher. If you have fitness or nutrition questions for Chris, hit him up at: firstname.lastname@example.org
Insanity 2 the T !
Triceps are one of the most intriguing muscle groups on the human body. I call it the T-Shredder, because when you throw on a shirt its cutting through the cloth. The determination of hard work tends to pay off in the long run, especially when your maximizing the T-Shredder.
Height: 6â€™1 Age: 23 Hometown: New Orleans Occupation: Self Employed Sports: Football, Track, Swimming & Weight Lifting
PullDowns: Position yourself in an upright position with the feet shoulder length apart and the bar placed evenly under the chin. Extend your arms fully until the tricep reaches its peak, and then continue in an up and down motion keeping the cables under control. Continue this process until complete.
Tricep Brachii (Lateral Head)
Overhead Lifts: This exercise is done sitting and with a single dumbbell of your choice. Sit in an upright seated position with the back being completely stable (less strain the better). Slowly lower the dumbbell behind your head and proceed in an up and down motion concentrating on the tricep.
Tricep Brachii (Long Head)
Kickbacks: Lean forward onto a stable flat bench with one knee on the bench and using the arms for support. Then place the dumbbell angular to your hip. Extend the arm until straight gracefully twisting your wrist for maximum tension reaching the full extension. Tips and strategies: I eat proportioned meals 5 times a day, take multi vitamins and tons of water. Throughout my workout sessions the body tends to fatigue so for that extra pump of air I use a supplement of Tru O2, created by oxygenforenergy.com. The product is compressed air in a tube to help support the intake for oxygen into the lungs while traveling more oxygen to the brain.
Dips Bkwd Curl Killers Skull Crushers Pulldowns Overhead Lifts Kickbacks
3 2 3 3 3 3
20 (Speed) Burnout 20 20 10 15
Find out how to get this in the next issue.
Photo by: Colen Masa
Model info: Height: 5'10 Age: 27 Hometown: New Orleans Weight: 180 lbs. Frat: Omega Psi Phi
This multi-tasker (reality show star, musician, print & recording studio owner and a personal trainer) has some of the most impressive traps around and he shares how to get them as well as 2 important grooming tips. Skincare:
For my face I wash with African Black soap and moisturize with Lubriderm Lotion or Palmer's Cocoa Butter. For my body I wash with Dial Antibacterial soap and moisturize with African's Best Herbal Oil.
Photo by: Colen Masa
I do a prebrush with water, then gargle with Listerine, followed by brushing with Crest Whitening toothpaste and sometimes Peroxide at least 5 times a day. Last, I gargle with Listerine again.
Take Note: No retouching was necessary
the Trap Game
Barbell Shrugs Upright Rows *Dumbbell Shrugs Arm Raises
3 3 3 3
75 15 15 20
315 lbs. 110 lbs. 100 lbs. 50 lbs.
Alvin performs trap workouts 2 or 3 times a week. He trains 5 days with weekends off.
Alvin Lee aka "Hollywood"
Trapezius Middle Portion
Trapezius Inferior Portion
The Ink Spot
Nick Schrock, 23
Once you find an artist you like you really need to stick with one artist...”
Las Colinas, TX Sales Consultant for Europa Sports Products Describe your tat and the meaning and history of it: I really like the old Victorian style of art, so that’s when I decided to start looking into get something along that nature. I started with a Victorian statue of a beautiful woman that kind of matched the description of my fiancé. I had my artist think for a while and he came up with this badass tat I got on the inside of my arm. So I then kept the whole theme of Victorian style art. After my arm was almost covered I wanted something else that matched my lifestyle so I went with the anatomy and muscles of the lower arm. It tuned out great and I'm now thinking about going with some more of that style. Who are your go-to tattoo artists? When it comes to tattoos, it’s a very scary step to take. So once you find an artist you like you really need to stick with one artist because every artist has a different style and I want all my tats to match and look the same. But that’s just me so I have one artist and one artist only Scott Spencer at ssdoestattoos.com His work is unbelievable. How does having tats help you in the world of bodybuilding? Well it definitely gives you a conversation starter for one, people look at me and may want to come up and say something so they just use the line “Dang bro, I really like your tats who is your artist?” So that leads up to fitness and how I keep my body in shape and what my diet is like. Which of your tattoos is your most meaningful and why? The tattoo on the lower part of my arm, which is the anatomy of the muscles is the most important at this period in my life because it’s the industry I love and the industry I work in everyday. Also because the body is the most important thing to keep healthy if you want to live a long and happy life. Check out the rest of Nick's interview at kravefitmagazine.wordpress.com
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Published on Oct 3, 2011