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MAY 2011

Cover Picture: Arnold Stage - Branch Warren Photo By: Dan RayStephen Frazier Ray Rojas Editor In Chief : Bob Johnson Editorial /Director/Designer: Laura Johnson Publication Interest: Aaron Fletcher Senior Writer: Michael Bell Photographers: Dan Ray Greg McCoy


Contributing Column Writers: Tye Sheets Pierpont Kay Simms Joe Leahy



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Pose Down Magazine accepts photos from individual athletes with the understanding that each athlete own the rights to photos submitted…….


Kay’s Bio


Kay Simms, M.S., CSCS, HFI My Health Philosophy: Good health is a blessing not to be taken for granted. I love sharing my passion for fitness and wellness with others. The greatest reward I could ask for is seeing my clients succeed and change their lives. The combination of proper resistance training, cardiovascular training, and nutrition provide the formula for success!! Hard work is not an option, it is MANDATORY! I enjoy utilizing the science of my exercise physiology degree background to evaluate and address every client’s individual needs. My goal is to serve every client with energy, passion, and commitment every day to lead them to happier, healthier lives. Changing lives is what I do every day through fitness, nutrition, and mental training. Clients feel better as they work toward and achieve their goals. Whether improved body composition, daily functioning, or sports performance is the goal, I address all aspects training required to achieve it. Nutrition is a key aspect of reaching health/fitness goals. Whole, clean foods are the ticket to success. I myself must live a gluten-free/lactose-free diet; thus helping others identify unknown food allergies/intolerances has become a passion of mine raising quality of life for many and increasing awareness of keeping foods “back to basics” as much as possible. Experience in cardiac rehabilitation research and living a gluten/lactose-free diet enhances my ability to serve a more diverse clientele with compassion and care. Competitive collegiate tennis and figure competition experience provides a further level of performance training for those with competitive goals. Whatever the need, the client will be served 110%! Certifications/Education/Background: Certified NSCA- CSCS, ACSM- Health/Fitness Specialist 2 ½ years cardiac rehabilitation research-Baylor Hospital, Dallas- 8 published articles 4 years NCAA Division 1-AA tennis player Specialties include: Weight loss Special Populations-including heart disease, diabetes, arthritis, fibromyalgia Nutrition-including gluten- and lactose free diets and other food intolerances/allergies Body sculpting Performance training Contact Info: Kay Simms, M.S., CSCS, HFI Professional Trainer/Director of Training 972-207-9800

ROAST FOR THE MOST…FLAVOR!!! Steamed broccoli again? How many times has this thought run through the mind of any competitor or healthy eater? Steaming is a great way to cook vegetables while maintaining their nutrients. However, roasting is a cooking method that brings out natural flavors in vegetables while maintaining nutrients as well. For example, zucchini squash and green cabbage develop a very sweet flavor when roasted. Also, roasted sweet potatoes will compete with pumpkin pie at Thanksgiving! Perhaps roasted green cabbage will not become your new dessert of choice, but it adds great natural flavor to its nutrient punch! Basics of roasting vegetables: 1. Preheat oven to 425 deg. Some recipes suggest up to 500 deg. Just know that higher temperatures may result in more nutrients lost as the vegetables are cooked 2. Chop vegetables of similar firmness in uniform pieces to allow for uniform cooking. 3. Spray cookie sheet or baking pan with cooking spray. 4. Drizzle vegetables with olive oil if desired. Toss with herbs and spices if desired. 5. Place vegetables on baking sheet and put in oven for 15-20 min. Stir the vegetables with a spatula and roast 15-20 minutes more. Firmer vegetables take longer than softer varieties so watch them closely. 6. When the vegetables are lightly browned in areas and slightly tender, remove from oven. Overcooking vegetables causes nutrient loss. Some great vegetables to roast include: • Onions • Bell peppers • Eggplant • Summer and winter squashes • Tomatoes • Brussel sprouts • Cabbage • Asparagus • Broccoli

Also roast your complex carbs…sweet potatoes!!


Tuscan Roasted Vegetables Serves 4 - 6 Use two baking sheets, and two shelves in the oven, to ensure you can roast all the vegetables in a single layer. Or with a small oven, roast one batch of vegetables at a time. These are great served hot, at room temperature, or chilled as part of a salad plate. Ingredients: ¼ cup extra virgin olive oil 4 large garlic cloves – crushed and minced 1 medium eggplant – sliced lengthwise into 8 wedges, each wedge cut into 3 pieces 1 large red bell pepper – cut into bite size pieces 1 large fennel bulb – cut into 8 wedges, layers separated 1 medium red onion – cut into 8 wedges, layers separated 2 small to medium zucchini – sliced lengthwise into quarters, and then each quarter cut into 3 pieces 1 teaspoon fresh thyme leaves (1/2 teaspoon dried) grey sea salt & freshly ground pepper to taste Preparation: Preheat oven to 400F. Put all the vegetables in a large mixing bowl, sprinkle the thyme leaves in, and drizzle the olive oil over the mixture. Use your clean hands to mix the vegetables with the oil and herbs. Arrange the mixture on two baking sheets, spreading them in an even layer. Sprinkle salt and pepper over the vegetables and place in the oven. Roast vegetables for 15 – 20 minutes, or until the eggplant is tender when pricked with a knife. Remove from the oven and serve immediately, or let them cool for later use. To serve these vegetables as a salad, arrange some lettuce leaves on a serving dish, top with the vegetables, and make a dressing by whisking together the following: 1 ½ tablespoons apple cider vinegar, 3 tablespoons extra virgin olive oil, 1 tablespoon fresh chopped parsley, scallion or chives. Use a spoon to drizzle the dressing over the vegetables and serve at once

Roasted Asparagus with Garlic Serves 3 - 4 Ingredients: 1 lb fresh asparagus – tough ends trimmed and peeled 4 large cloves garlic – crushed and minced 2 tablespoons extra virgin olive oil 4 tablespoons water sea salt & freshly ground pepper to taste Preparation: Preheat oven to 400F. Arrange asparagus in a large baking dish in a single layer. Add the garlic and olive oil and use your fingers to coat the asparagus. Pour in the water. Roast for 20 - 30 minutes, depending on size of the stalks, or until asparagus is tender but still bright green. Season to taste with salt & pepper and serve hot or at room temperature. Variations: Add some lemon zest, orange zest, or minced sun-dried olives as a garnish. Oven Roasted Tomatoes Serves 4 This is one of the most versatile oven roasted vegetable recipes: try pureeing the tomatoes with a bit of olive oil or chicken stock for a great sauce! Ingredients: 4 medium size ripe tomatoes – cut in half 4 tablespoons extra virgin olive oil 2 tablespoons fresh chopped herbs (oregano, margoram, parsley, thyme or rosemary are all good choices) Sea salt and freshly ground pepper to taste Preparation: Preheat oven to 350F. Place tomatoes in a baking dish, cut sides facing up. Drizzle the oil over tomatoes, sprinkle the herbs on top and bake for 30 - 40 minutes, or until they are very tender. Serve warm or at room temperature, seasoned with salt and pepper to taste. Use a variety of little tomatoes, and reduce cooking time by half.


While many bodybuilders toil for years at local shows hoping for a win or to place or to qualify to compete at the national level, for light middleweight Joseph Cortez, things have moved at much more of a lightning speed. Although he began bodybuilding at age 12, when introduced to it by his brother, his real journey to competitive bodybuilding began with a visit to Metroflex Gym in Fort Worth in August 2010. Two months later, he won the Open Lightweight division of the Central Texas Showdown, qualifying him to compete in the 2011 Arnold Classic. “Rendy Delacruz (owner of Metroflex Gym and Cortez’s trainer) approached me in August with the idea of competing and eight months later I’ve gained 40 pounds and won my first show and made a trip and competed in the Arnold Classic,” Cortez said. “Who would have known if he didn’t approach me?” The 26-year old Fort Worth resident is 5’7 ½ and weighs 195, 17 pounds of which he gained between the Central Texas Showdown and his 12th place showing at the Arnold Classic in March, moving him from the lightweight to the light middleweight division. “Rendy had chosen another show for me, but based on my progress, he changed it to Central Texas and said I would win and get to go to the Arnold. I didn’t believe him at first,” Cortez admitted. “But I dropped all the negative thoughts and put my trust in him and did exactly what he said.” That well-placed trust resulted in a significant coincidence. “Come to find out, the date of the show was actually the 8-year anniversary of my father (Henry Cortez’s) passing,” he said. He was so focused on his prep that it wasn’t until his mother, Debbie Cortez, reluctantly mentioned it that he realized the date’s significance. “She didn’t know how it would affect me. But I’m glad she told me because it gave me a great deal of motivation,” he said.

By: Tye Sheets Pierpont


Cortez says the highlight of the Arnold weekend was getting to speak to and take pictures with 3-time Mr. Olympia Frank Zane. “I enjoyed seeing everything you would in Flex Magazine come to reality,” he said. Cortez, who is also a personal trainer at Metroflex, and Delacruz have not yet chosen his next competition. He says he would like to gain more muscle mass and stay as symmetrical as possible, hoping to reach at least 230 pounds before competing again. “I’m always hard on myself and no matter how well or badly I do, I’m never satisfied,” he admits. With his impressive work ethic and motivation to make his late father proud, look to see Cortez moving up in the bodybuilding ranks at a continued lightning speed.


BRANCH WARREN A year ago Pose Down submitted a article by Joe Leahy called Blue Collar to Blue Collar in relation to Branch Warren and if there was a predicition of a win for 2010. There was not a win for Branch that year. Now we report our Arnold Classic issue with Branch Warren as your 2011 winner. We have seen Branch in the past win countless Most Muscular Awards at the Arnold but never placing the first place win he strived for. With that said, Warren never gave up at the chance of winning one of the biggest shows in Bodybuilding. Warren desired and with each passing year excuted another plan in training, diet, posing and all around focused goals of winning the Arnold Classic. Giving up is not an option and with knowing the Warrens for the past few years, this goes without saying: “Branch, this is a much deserved win and we wish you more of the best for the future.� See the following pages of Athletes and Expo pictures of this years 2011 Arnold Classic!

2011 Life Time Achievement Award Lou Ferrigno

2nd Place - Dennis Wolf 3rd Place - Victor Martinez 4th Place - Evan Centopani 5th Place - Dexter Jackson

Winner: Adela Garcia 2nd Place Tanji Johnson 3rd Place Trish Warren 4th Place Camala Rodriguez 5th Place Myriam Capes 6th Place Bethany Wagner


Winner: Nicole Wilkins 2nd Place Erin Stern 3rd Place Ava Cowan 4th Place Felicia Romero 5th Place Cheryl Brown 6th Place Courtney West


Winner: Iris Kyle 2nd Place Yaxeni Oriquen 3rd Place Alina Popa 4th Place Debi Laszewski 5th Place Betty Viana 6th Place Cathy LeFrancois

Womens Bodybuilding

Winner: Nicole Nagrani 2nd Place Sonia Gonzales 3rd Place Nathalia Melo 4th Place Jessica Putnam 5th Place Jaime Baird 6th Place Amanda Latona


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