2014 PHG The Magazine

PHG

2014

A PUBLICATION BY POWERHOUSE GYM

T H E

M A G A Z I N E

LABOR OF LOVE TERRIFIC TRICEP TRAINING Ron Love NUTRITION DON’T FORGET YOUR MACROS! Jaime Hockin

*

Fitness Olympia Champion MONICA BRANT FOR THE PROS BOMBSHELL ATHLETE PROFILES +GLUTES BOOTY IS ON MY MIND +TRAVEL SECTION: GRAND CAYMAN SOMETHING FOR EVERYONE WWW.POWERHOUSEGYM.COM

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TABLEOFCONTENTS

12 Locations .......................................................4 Family Fitness .............................................8

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Nutrition .......................................................12 Functional Training .................................14 Ask the Trainer ..........................................19 Motivational ................................................29 Product Reviews ......................................30 PHG Pictures..............................................38 For the Pros ..............................................45

Don’t Forget Your Macros.................................7 Grand Caymen....................................................16 2

COVER: Interview With Monica Brant.........33

2014 PHG The Magazine

Labor Of Love: Triceps With Ron Love..........43 Bikini Bombshell Profiles .............................48 FOLLOW US ON:

www.facebook.com/powerhousegym www.twitter.com/powerhousegym www.youtube.com/powerhousegym

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速

EST. 1975 Co-Founders William and Norman Dabish PHG The Magazine

is a publication dedicated to the members of Powerhouse Gym locations world wide.

PUBLISHER Sesi Design Group EDITOR IN CHIEF Jeff Robinson Editorial Director John Lepak Assitant Editor Jaime Hockin

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PHG THE MAGAZINE PRODUCTION DESIGN By: Sesi Design Group Creative Director: Joseph G. Sesi GRAPHIC DESIGNER: Jeff Robinson WEBSITE & SOCIAL MEDIA Jeff Robinson PHG THE MAGAZINE BOARD OF DIRECTORS For each edition of the PHG magazine, we consult with an elite group of highly respected fitness industry experts to ensure we provide our readers with the best educational and informational content as possible.

Jamie Hockin Jon Benson Joel Marion Shawn Ray PHOTOGRAPHY Rick Schaff Copyright 2014, all rights reserved, PHG The Magazine.

Reproduction in part of whole is prohibited without the express written permission of the publisher.

Opinions expressed herein are the views of authors.

We recommend those starting an exercise or sports regimen do so under the supervision of a medical professional.

PHG The Magazine welcomes submissions: By submitting material to us, you warrant that use of the submitted manuscripts, photos or drawings by us will not infringe the copyrights of any third party and that the material may be published in print or online without any further permission.

For more information email Jeff Robinson at jrobinson@powerhousegym.com

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Advertise with us: Powerhouse Gyms International offers a variety of options to best fit your business model and budget to reach our network of owners, staff and members. For more information email Jeff at jrobinson@powerhousegym.com

POWERHOUSE GYMS INTERNATIONAL 44125 W. 12 Mile RD E-118 NOVI, MIchigan 48377 PHONE (248) 476-2888 Fax (248) 530-9816 info@powerhousegym.com www.powerhousegym.com

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LOCATIONS INTERNATIONAL LOCATIONS

Australia Queensland

Bahrian Manama

Bangladesh Bangladesh

Bhutan Bhutan

British West Indies Grand Caymen Islands, BWI Grand Cayman Islands, BWI Express #1 Grand Cayman Islands, BWI Express #2

Chile

2014 PHG The Magazine

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Barnechea Concepcion El Bosque Norte Huechuraba La Dehesa Mall Plaza Norte Mall Plaza Vespucio Penalolen Club Rancagua Santiago Vitacura

China

Beijing Changzhou, Jiangsu Province Chengde, Hebei Province

Chengdu, Sichuan Province Chongqing, China Cixi, Zhejiang Province Dalian, Liaoning Province Fuzhou, Fujian Province Hangzhou, Lvzhou, Zhejiang Province Hangzhou, Shuian, Zhejiang Province Kunming, Yunnan Province Ningbo, Zhejiang Province Pingxiang, Jiangxi Province Pu’er, Yunnan Province Tianjin, China Olympic Center Tianjin, Gold Medal Tianjin, Hedong Tianjin, Hospital Tianjin, Teda City Tianjin, Teda Shanghai Shenzhen, Fujian Province Suzhou, Xinghai, Jiangsu Suzhou, Jinshi, Jiangsu Suzhou, Jiangsu Xiamen, Fujian Province Xian, Shanxi Province Xiangfan, Hubei Province Zibo, Shandong Province

EGYPT Cairo

Europe Lier, Belgium

Germany Pforzheim Stuttgart Wedel

India

Bombay Central, Mumbai Borivali, Mumbai

Lower Parel, Mumbai Juhu, Mumbai Santacruz (West), Mumbai Vashi, Mumbai Vile Parle (East), Mumbai

MALDIVES Maldives

MAURITIUS Mauritius

NEPAL Nepal

Puerto Rico Guaynabo, San Juan

QATAR Doha

United arab emerites Dubai

Russia Federation Ekaterinburg, Urals (Hohryakova Str.) Ekaterinburg, Urals (Serafimy Str.)

Sri Lanka Sri Lanka

Thailand Chiang Mai

United Kingdom Hyde, Cheshire

St. Croix, U.S. Virgin Islands Christiansted

USA LOCATIONS

ALABAMA Albertville Huntsville CALIFORNIA Burbank Chatsworth Lancaster Placerville Oxnard Redwood City San Jacinto Santa Rosa Torrance Yucaipa COlerodo Aurora CONNECTICUT New Haven DELAWARE Seaford FLORIDA Gainesville Jacksonville (Atlantic Beach) Jacksonville

(Baymeadows) Jacksonville (Beaches) Jacksonville (Mandarin) Jacksonville (Merrill Road) Jacksonville (North Side) Jacksonville (Orange Park) Jacksonville (Parental Home Rd) Jacksonville (San Jose) Jacksonville (St. Johns Blu! ) Jacksonville (Westside) West Palm Beach Pensacola Tampa Tampa Downtown GEORGIA Brunswick Waycross HAWAII Aiea Maui INDIANA

Kokomo KENTUCKY London Louisville MARYLAND Cambridge HANOVER Ocean City Salisbury MASSACHUSETTS Plymouth Webster MICHIGAN Adrian Birmingham Brownstown Clarkston Clinton Twp Dearborn Detroit Grand River East Lansing Fenton Flint Frasier Gaylord Grand Haven Highland Park Jackson Lake Orion

Lincoln Park Madison Heights Macomb Milford Novi Owosso Saline South Lyon Southfield St. Clair Shores Troy West Bloomfield Ypsilanti MISSOURI Joplin NEVADA Elko NEW JERSEY Bloomfield Hamilton Hillsborough Linden Marlboro Plainsboro South Hackensack NEW YORK Bayside Bronx Center Moriches Corona

Miller Place Plattsburg Rochester Syosset Utica Yonkers OHIO Berea Canton Elyria North Olmstead Toledo PENNSYLVANIA Philadelphia SOUTH CAROLINA Greenville Hilton Head TENNESSEE Columbia Dickson TEXAS Lake Jackson Port Neches Witchita Falls VIRGINIA Shenandoah Woodbridge

MEMBERSHIP RECIPROCITY AGREEMENT

Upon presentation of a valid Powerhouse Gym membership card or evidence of a current, non-expired Powerhouse Gym membership card, Licensees agree to permit complimentary visitation privileges for up to seven (7) consecutive days, to any member of a Powerhouse Gym who resides outside of the state where the facility is located and extend a 50% discounted daily fee to any member of a Powerhouse Gym who resides within the same state as the facility. Licensees also agree to permit complimentary visitation privileges of any duration to all corporate personnel of Licensor as well as to any accompanying guests.

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2014 PHG The Magazine

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The importance of macronutrients in all of your fitness goals By: Jaime Hockin

There are two major groups of nutrients that the human body requires for all of its nutritional needs. The first major group are your macronutrients, which consist of complex carbohydrates, proteins, and lipids (good fats). The second major group are your micronutrients, which consist of all your vitamins and minerals. In this article we will be focusing on the macronutrient side of things.

Macronutrients are vital to the human body. Complex carbohydrates and lipids are needed to fuel the body while protein is needed to build and repair the body. The human body is absolutely dependent upon these three nutrients to be efficient in all of the demands placed upon it. Essentially you have to start to look at your “macros” as the only “language” that your body “speaks”. The small intestine of the body is where the majority of nutrients are absorbed into the body. The small intestine has receptors or “translators” for your macro and micro nutrients and NOTHING else. What this fact means to us, is that there is an actual physiological reason why we can eat a steak dinner and stop before we completely gorge ourselves yet we can not seem to put down that package of Oreos even after we have filled ourselves.

This happens because there is little to no nutritional value or nutrient in Oreos and our small intestine can not “translate” it therefore it can not do its job and send a “full” message to our brain to stop. Where as a steak (pure protein), whole grain pasta (complex carb.), broccoli drizzled in olive oil (fiber and lipid), will be translated appropriately in our small intestine and our brain will get the message that we are full. What this all boils down to is that we are surrounded in our daily lives by concoctions masquerading as food.

With fast food and prepackaged food at every turn we are swimming in a sea of “false food” that our body does not “understand” and therefore cannot metabolize so it stores it and when it stores it we get, simply put, fat.

The next step is to consume these macronutr ients in a correct manner.

Yes, there is a right and a wrong way to consume healthy food. The macronutrients must be consumed in a proper ratio and with proper timing. First lets discuss ratios; if you consume too many carbohydrates for what your body needs, even when they are good carbs, your body will not be able to burn off that energy and you will store fat. If you consume too much protein and not enough carbohydrate you do not have enough energy in your body to burn off the calories that you need to burn off. If you consume

too many good fats...well, it just becomes...fat. There are many ratio options for consuming macronutrients but the most common and balanced ratio for the average person who is trying to lose fat and gain/maintain lean muscle mass, goes as follows: 40% of your daily calories should come from complex carbohydrates, 30% should come from lean protein, and 30% should come from good fat sources.

When you consider these numbers and then also consider that the average American consumes 70% carbohydrate, 20% protein, and 10% fats; this explains the obesity epidemic in this country.

Proper timing of consuming calories is also extremely vital. Your timing game plan is simple: do not go over three hours without eating.

Your body NEEDS food, do not starve it. You are an animal and your body was designed to help you survive. If you do not nourish your body it goes into a starvation mode, when it goes into starvation mode it wants to protect you, therefore it starts to store fat. Simply put; your body will NOT let go of fat unless you feed it properly. There are millions of Americans out there that eat the right kinds of food,

they just eat them in the wrong ratios and wrong timing and therefore are not getting the results that they want.

95% of the clinically obese individuals in the U.S. are actually malnourished and their bodies are considered to be in a calorie deficit...yes, DEFICIT. This is extremely telling, this means that we can eat good food all we want but if we do not eat it in the correct ratios and with the correct timing... we are gaining body fat.

For many, finding ways to prepare and consume meals with all of your proper macronutrients takes time and effort to slowly build this habit into your lifestyle but the results are MORE than worth it. Nothing will EVER taste as good as fit, strong, and healthy feels! We have attached a few recipes to get you started on your journey to being the best version of yourself.

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BEHEALTHY

DON'T FORGET YOUR MACROS

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FAMILYFITNESS

Children’s Obesity By John Lepak Over the last decade or so, the United States has been brandished with the ugly stigma of a fat and unhealthy country. This is due in large part to the American sense of being in a rush as well as always looking for a meal on the go.

The unfortunate labeling of the country is not at all farfetched though. According to the CDC (Center for Disease Control and Prevention), Just over 35% of United States adults were classified as obese in their study conducted from 2009-2010. And of course, the staggering number of adults to be classified in the category leads one only to assume the children are on the same path of this unhealthy and morbid lifestyle.

Now, according to the CDC, 18% of children age 6-11 in the United States in 2010 were obese. That number has more than doubled from the 7% in 1980. Similarly, that number has more than tripled in adolescents age 12 -17, shifting from 5% to 18% over the same period of time. The astounding rise can be attributed to many factors that range from available ingredients to accessibility to unhealthy foods.

Across the country, many schools have made strong strides to improve their nutrition in the cafeteria. These programs bring in actual chefs to prepare and teach the students what they are eating and how it benefits them. Many schools have also implemented salad bars that include fresh options from chopped salad choices to pastas.

This helps eliminate the greasy mystery meat many of us grew up eating in our school cafeterias.

Now the defining factors of obesity in simplicity are height and weight, the combing components that calculate your

2014 PHG The Magazine

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BMI, or body mass index. For children ages 2-19, once their BMI is calculated, they can fall into one of these four categories: 1.

2.

3.

4.

Underweight: BMI below the 5th percentile Normal weight: BMI at the 5th and less than the 85th percentile Overweight: BMI at the 85th and below 95th percentiles Obese: BMI at or above 95th percentile

The unfortunate and gruesome truth about a child who is obese is the potential risk factors that arise for the future. Children who live an overweight and sedentary lifestyle exponentially raise their risk for heart disease and cardiovascular complications as they get older.

A recent UCLA study also suggests that obesity in a child can have harmful effects at a much younger age than originally expected. For the study, the researchers used the 2007 National Survey of Children’s Health, analyzing data on nearly 43,300 children between the ages 10 and 17. They assessed associations between weight status and 21 indicators of general health, psychosocial functioning and specific health disorders, adjusting for sociodemographic factors.

Overall, the researchers found, obese children were more likely than those who were classified as not overweight to have reported poorer health; more disability; a greater tendency toward emotional and behavioral problems; higher rates of grade repetition, missed school days and other school problems; ADHD; conduct disorder; depression; learning disabilities; developmental delays; bone, joint and muscle problems; asthma; allergies; headaches; and ear infections.

“This study paints a comprehensive picture of childhood obesity, and we were surprised to see just how many conditions were associated with childhood obesity,” said lead author Dr. Neal Halfon, a professor of pediatrics, public health and public policy at UCLA, where he directs the Center for Healthier Children, Families and Communities.

This study depicts a harsh reality of what children can face if the right steps are not taken.

A solution, albeit not an end-all, is to make weight loss and health consciousness a priority amongst the family and its members.

Many experts agree that helping your child lose weight is a family affair. Everyone should be involved in planning meals, buying food and coming up with ways to be active together. Some tips offered by the National Institute of Health include: • • • • • • •

Don’t keep junk food in the house. If it’s not there, they can’t eat it and neither can you.

Get rid of sodas and other sugary drinks.

Plan healthy meals and eat together as a family.

If you do eat fast food, educate yourself about the healthy choices available. Many restaurants have nutritional information available at their websites or in the restaurant.

Don’t worry if your child won’t eat healthy foods at first. It takes time to change how we eat, so be patient and keep trying.

Don’t use food as a reward for good behavior.

Don’t control the amount of food your child eats. Once you provide healthy foods, leave it up to her to decide how much she’ll eat.

Making this a family affair can help in more than just health ways. It enriches family bonds and increases person-to-person contact.

A way to easily do this is joining classes or attending the gym together as a family. Swim classes are an easy way to have the whole family together and allow children to learn and maybe even the parents as well. Powerhouse Gyms, such as a Novi, MI location, are good in that there are ways children can actually utilize what the gym offers.

The full basketball court and lap pool are great for families to enjoy playing together and friendly competition amongst each other.

Other initiatives have also been set up to encourage children to work out and live an active lifestyle.

Let’s Move!, an organization set up by current First Lady Michelle Obama, is one of the leaders in promoting healthy futures for the children of today.

Let’s Move! labels itself as a “comprehensive initiative,” launched by the First Lady, “dedicated to solving the challenge of childhood obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams.”

“Combining comprehensive strategies with common sense, Let’s Move! is about putting children on the path to a healthy future during their earliest months and years. Giving parents helpful information and fostering environments that support healthy choices. Providing healthier foods in our schools. Ensuring that every family has access to healthy, affordable food. And, helping kids become more physically active.”

Among all that can be done to help children and families attack and defeat obesity, prevention is best.

A few helpful tips from the Mayo Clinic are listed to help prevent children from a dooming obese fate: 1.

2.

3.

4.

5.

6.

Schedule yearly well-child visits. Take your child to the doctor for well-child checkups at least once a year. During this visit, the doctor measures your child’s height and weight and calculates his or her BMI. Increases in your child’s BMI or in his or her percentile rank over one year, especially if your child is older than 4, is a possible sign that your child is at risk of becoming overweight.

Set a good example. Make sure you eat healthy foods and exercise regularly to maintain your weight. Then, invite your child to join you.

Avoid food-related power struggles with your child. You might unintentionally lay the groundwork for such battles by providing or withholding certain foods — sweets, for instance — as rewards or punishments. As a general rule, don’t use food as a reward or punishment.

Emphasize the positive. Encourage a healthy lifestyle by highlighting the positive — the fun of playing outside or the variety of fresh fruit you can get year-round, for example.

Emphasize the benefits of exercise apart from helping to manage weight. For example, it makes the heart, lungs and other muscles stronger. If you foster your child’s natural inclination to run around, explore and eat only when hungry — not out of boredom — a healthy weight should take care of itself.

Be patient. Many overweight children grow into their extra pounds as they get taller. Realize, too, that an intense focus on your child’s eating habits and weight can easily backfire, leading a child to overeat even more, or possibly making him or her more prone to developing an eating disorder.

Be responsible about your own weight. Obesity often occurs in several family members. If you need to lose weight, doing so will motivate your child to do likewise. Don’t expect your child to do something you are unwilling to do for yourself.

Physical fitness and a good overall health are tough to achieve. It is a constant effort to maintain a healthy weight and physique with all of the influences and stresses of daily life. Childhood obesity and adult obesity as well are problems that plague the United States, but they can be fixed.

Initiatives such as Let’s Move!, gyms such as Powerhouse and an understanding of health and wellness will allow us to break from this trend of childhood obesity and regain a sense of fitness to brag about.

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We are constantly asked by gym owners, “How can I incorporate Onnit products into my gym’s business model?” The answer is Powered by Onnit. Here are some of the advantages:

• We provide our amazing line of all-natural supplements, natural foods, and functional training equipment in a turnkey, customizable package deal that provides incentives based on your level of commitment.

• We take the guess work out of the ordering process by providing you with recommended products depending on the type of gym and the client structure within. You will also have the option to create your own customized package if you already know exactly what you’d like.

• A support network to help drive customers through our store locator, customer service, and social media channels. Our sales team will provide expertise to keep you educated about our products and help you to better inform your customers.

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HOW IT WORKS

2014 PHG The Magazine

We have broken up the package levels into three categories; SIlver, Gold, and Platinum. These levels are categorized by the amount of individual products you choose to carry from within our supplement, food, and fitness lines. Depending on your level of commitment, there are price breaks for your initial and future orders, as well as added marketing opportunities within our network. Plus, the more you commit to using our added promotional materials within your facility, the more we can help you inform and empower your customers to purchase the available products. We truly view this as a partnership and want to work with you to achieve the best results.

CONTACT INFO

DOMESTIC pbo@onnit.com 512.501.6325 x113

INTERNATIONAL ipbo@onnit.com 512.501.6421 x114

NUTRITION

AlmondCrusted Chicken Fingers

Just about anyone out there that likes chicken (and that’s just about anyone alive) loves him or herself a good chicken tender. The issue, of course, is that it’s pretty tough to find one that isn’t heavily battered and deep-fried to the golden crisp we’ve come to love.

A chicken tender recipe that anyone can make at home AND keep it healthy is impossible then, right? WRONG! Coating your tender shaped chicken breast with egg whites and a mix of crushed almond and delicious spices and baking them makes for a great and healthier alternative for an on-the-go snack or easy meal to enjoy with a side of crisp veggies. This quick and easy recipe can help you enjoy a fast food and pub classic in a healthy way, all while still keeping the flavor.

Almond-Crusted Chicken Fingers: Makes 4 servings

Ingredients Canola oil cooking spra y 1/2 cup sliced almonds 1/4 cup whole-wheat flour 1 1/2 teaspoons paprika 1/2 teaspoon garlic powder 1/2 teaspoon dry mustard 1/4 teaspoon salt 1/8 teaspoon freshly ground pepper 1 1/2 teaspoons extra-virgin olive oil 4 large egg whites 1 pound chicken breast, cut into tenders

Preparation 1.

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Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.)

Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Nutritional Facts (Per Serving) 174 calories 4g fat ( 1 g sat , 2 g mono ) 66mg cholesterol 4g carbohydrates 0g added sugars 27g protein 1g fiber 54mg sodium 76mg potassium

Nutrition Bonus: Selenium (31% daily value).

Exchanges: 3 very lean meat, 1/2 fat

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Active Time: 20 minutes Total Time: 40 minutes A simple and easy way to enjoy a great classic. These chicken tenders are sure to feed your finger food need, and keep the cholesterol and fat away from the body you desire.

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NUTRITION

Blackened Salmon Sandwich

An age-old lunch option that has yet to fail us is a good old sandwich.

A sandwich can be filled with anything: meat, spread, veggies. Just about anything under the sun can fill in between a couple pieces of bread and offer a filling and easy way to get full without a knife and fork.

For the longest time, salmon has been a more delicate dinner option that requires proper prep and time to sit and enjoy. Why don’t we just combine the two? This recipe gives us a great meal option with this awesome lean meat and some other delicious garnishes to help maintain calories as well as fill and satisfy any and all types of workout warriors.

Blackened salmon sandwhich: Makes 4 servings

Ingredients 1 pound wild salmon fillet, skinned and cut into 4 portions 2 teaspoons blackening or Cajun seasoning 1 small avocado, pitted 2 tablespoons low-fat mayonnaise (Optional) 4 crusty whole-wheat rolls, split and toasted 1 cup arugula 2 plum tomatoes, thinly sliced 1/2 cup thinly sliced red onion

Preparation

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1.

2.

3.

4.

5.

Preheat grill to high (Using a grill rack helps the salmon from crumbling) Rub salmon on both sides with blackening (or Cajun) seasoning.

Grill until cooked through, 3 to 4 minutes per side.

Mash avocado and mayonnaise in a small bowl.

To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

Nutritional Facts (Per Serving) 404 calories 14g fat ( 3g sat , 6g mono) 53mg cholesterol (NOTE: Fat and Cholesterol reduced if no mayonnaise is used) 43g carbohydrates 31g protein 6g fiber 748mg sodium 775mg potassium

Nutrition Bonus: Fiber (24% daily value) Potassium (22% dv) Vitamin C (18% dv) Folate (15% dv) Good source of omega-3s

Exchanges: 2 starch 1 1/2 vegetable 4 lean meat 1 fat (mono) Active Time: 20 minutes Total Time: 40 minutes This awesome, easy and on-the-go recipe can be a great weapon in your healthy and delicious meal arsenal. The heart-conscious salmon as well as the “superfood” avocado make this an awesome meal for weekend athletes and gym-rats alike.

NUTRITION

Very Veggie Burritos A burrito is a great meal option when you’ve got a craving for spicy and fresh flavors. Traditionally served with meat or pork, this Mexican staple dish can be easily made into a protein packed choice filled with beans, veggies and spices that will definitely satisfy.

A heartier-than-most meal, a burrito is a great way to get postworkout calories without ruining your cardio or lifting session. The healthy ingredients included also offer great muscle-building proteins without any fatty meat involved.

Ingredients

5 cups cooked pinto beans (or kidney beans) 1/4 cup vegetable oil 4 -5 garlic cloves, minced 4 cups onions, chopped 3 medium green peppers, chopped 1 1/2 tablespoons ground cumin 1/4 teaspoon cayenne 1 tablespoon ground coriander 1 cup corn 1/2 cup black olives, chopped 1 1/3 cups sharp cheddar cheese, grated Salt 12 wheat flour tortillas Extra toppings (Optional) 1 cup cheddar cheese, grated

Preparation 1.

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Drain the cooked beans and save the liquid.

Sauté the garlic and onions in oil for several minutes until onions are translucent.

Add the peppers and all of the spices and continue to sauté until peppers are tender.

Cover the vegetables, remove from heat, and set aside.

Mash the beans with a potato masher adding enough of the reserved liquid to reach the consistency of mashed potatoes.

Mix the mashed beans, vegetables, corn, olives, and cheese. Salt to taste.

Preheat oven to 400°F. Place each tortilla flat on the counter.

Spoon about 1/2 - 3/4 cup bean mixture onto the tortilla half closest to you.

Roll the tortillas from the bottom up, putting pressure on the filling so that it will be evenly distributed and will reach the open edges of the rolled tortilla.

Place the burritos, rolled edge down in an oiled baking pan.

Brush will oil, cover with a damp cotton cloth, and bake, tightly covered with foil for 45 minutes.

Uncover the pan, remove the cloth, sprinkle with additional grated cheese and bake 5 more minutes.

The Power Of Vegan

When boxer Timothy Bradley was preparing for his challenge against then World Champion Manny Pacquiao, HBO 24/7 took viewers inside his training camp and most were shocked to learn that he would eat only a strict vegan diet while he was training.

“I love meat, sushi, fish but when I am training it [vegan] is the cleanest way to eat, the cleanest way to be.” Bradley said In the HBO pre-fight series. “I feel good, I have lots of energy, I lose weight, rapid, and I love going on that type of diet.”

Nutritional Facts

(% Daily Value) Amount Per Serving %Daily Value Calories 412.5 Calories from Fat 75 20% Total Fat 19.5 g 30% Saturated Fat 8.2 g 41% Cholesterol 33.0 mg 11% Sodium 389.1 mg 16% Total Carbohydrate 45.1 g 15% Dietary Fiber 9.5 g 38% Sugars 5.1 g 20% Protein 16.3 g 32% This super filling meal can be a great way for you to enjoy fresh veggies and fill up on protein without hurting your fat intake. Easily accessible and easy to make, these veggie burritos are surely going to be a staple in your menu of options.

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A very interesting point was made when Bradley educated the viewing audience that “tempeh” was a great form of protein.

In Bradley’s home town of Palm Springs CA, at the Palm Greens Cafe, they created a smoothie just for Bradley called the “Bradley’s Ultra Green” which includes spinach, kale, mint, ginger, probiotic, bananas, aloe vera, apple juice and Spirulina.

So next time anyone doubts the power of eating vegan, just tell them to look at the welterweight champion W WofW.the P OWorld, W E R Timothy H O U S E GBradley!

YM.COM

FUNCTIONALTRAINING

Functional Training: Back To The Basics By: Jaime Hockin

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Functional based training; “what is it?”, “why do I need it?”, and, “what are the benefits?”. These are some of the most frequently asked questions that get asked about functional training. Simply put, functional training is movement that focuses on muscles that we use in our everyday lives with added resistance to make us stronger or “higher functioning”, in our everyday movements. What does this mean to the average individual who may just not be a pro athlete?

This means functional training will teach you how to shovel your snowy driveway without wrecking your lower back. This means you can learn how to swing your running toddler up above your head without having to ice your shoulder later. Functional training is also perfect for those weekend warriors out there.

Do you run 5K roadraces? Do you run obstacle races? Do you play golf or participate in a weekend sports league? If you participate in any of these aforementioned activities than functional training should be your fitness focus. Functional training is truly an art and will not be nearly as beneficial or quite possibly harmful, unless you have learned from a trained professional who is credentialled in functional training.

A properly credentialled trainer will not just show you the movement but they will teach you how and why the movement must occur in such specific ways. In functional training you must be taught proper “ neurological muscle recruitment”. In laymans terms this means; when you are doing an isolated lunge with battle ropes you need to be taught how to use the proper muscle groups to do the work without allowing the “second string quarterbacks” of the body to do the job.

For example, in this battle rope lunge, you would want your prime workers to be your quadriceps, gluteus maximus, biceps, and deltoids.

If you do not know this and you have a deconditioned or weak gluteus maximus, than your gluteus minimus and adductors may try to take over the job when they are just designed for support and quick

emergency purposes, hence they are the “second string players”. If this scenario takes place you have now created what is called synergistic dominance and now we are dealing with an imbalance that can and will most likely lead to injury.

Functionally based training is the future of proper physical health and very likely the future of preventative medicine. Powerhouse Gyms International knows this and that is why the newest licensing from Powerhouse is Powerhouse FX functional training studios.

Powerhouse Gyms International has been at the forfront of fitness for decades and Powerhouse FX is just one more example of that fact. FX studios are starting to open their doors across the country with overwhelming success. With the proven quality in the name; “Powerhouse”, along with the real benefit of functional training, Powerhouse and functional training is an unbeatable match.

There are essentially endless possibilties for functionally based training exercises but for the purpose of this article, we want to share 5 highly effective, total body movement exercises with a functional base. Each of these exercises should be done continuous for 30 seconds to one minute. Proceeding as follows: • • • • •

Alternating battle ropes with isometric lunge.

Standard alternating battle ropes.

Pistil squats on a BOSU with TRX. One handed angled barbell squat presses.

Ball slams with squat.

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TRAVEL

Grand Cayman By: James Montgomery

Whether you are looking for complete relaxation, great dining, exciting nightlife or the awesome underwater sights of breathtaking reefs, Grand Cayman has something for everyone.

On the west side of Grand Cayman you will find the famous Seven Mile Beach, the crescent-shaped natural wonder with boundless capacity for relaxation. With sand stretching as far as the eye can see, Grand Cayman’s Seven Mile Beach is often rated as one of the most beautiful beaches in all the Caribbean - and the least populated.

Take a trip into the North Sound and visit Stingray City and the Sandbar where you and your family have the rare opportunity to play with friendly Southern Stingrays.

When you’re looking to get off of the beach, get lost in the luxury of George Town, where colorful, traditional Caribbean-style buildings meet high finance corporations and finish the day off with a sunset cocktail. Enjoy duty-free shopping on signature brands such as Versace, Tiffany, Gucci and more.

Still want more?

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Grand Cayman has it. There are many local vendors and craftsmen throughout the districts who work from their homes and are always happy to spend some time helping you find that perfect gift. An amazing combination of luxury and local treasures await you on your Cayman Islands shopping trip.

The Eastern districts of Grand Cayman feature natural beauty and grace beyond the azure waters and white sand beaches. Tour through the Queen Elizabeth II Botanical Park and learn about the rare Blue Iguanas. Visit the Wreck of the Ten Sail and eat freshly caught fish in the local restaurants.

With over 50,000 residents, Grand Cayman is approximately 76 square miles. It is on Grand Cayman that you will find some of the most popular Caribbean activities, attractions and festivals, including the popular Pirates Week. Other popular attractions include the Cayman Islands National Museum, Rum Point, Pedro St. James, Bodden Town, the first capital of the Cayman Islands, Cayman Turtle Farm, and the National’s Trusts Mastic Trail, a 2 mile traditional footpath through unspoiled woodlands.

In the Cayman Islands, a Caribbean vacation doesn’t have to mean a vacation from your healthy lifestyle. Powerhouse Gym owner Rex Ebanks has the Islands most impressive fitness facility, Kings Sports Centre. Ebanks’ Powerhouse Gym offers a huge selection of group exercise programs, a huge cardio area, 3 circuit training areas, an incredible selection of cardio and free weights along with an award winning juice bar. It has truly became a “place to be seen” as so many celebrities have visited his gym through the years.

Ebanks’ Kings Sports Centre not only has an amazing Powerhouse Gym located inside of it, but the massive facility also has a full line of sports courses and specialized training that includes; rock climbing, hockey, skating, soccer, basketball, bowling, Karate, youth programs and much more!

Book your Caribbean vacation in Grand Cayman today and experience the best of what the Caribbean has to offer. Be sure to get your Powerhouse Travel Card and visit Ebanks’ Powerhouse Gym while you are there!

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ASKTHETRAINER

Ask The Trainer Questions Dear Powerhouse Trainer, I am a mother who works a full time 9-5 Monday through Friday. I need to get back in shape, but have to deal with my schedule. I wake up at 6:30am daily and get things situated with my husband before he leaves for work and then prepare to take our child to school at 8:20 am. From there it’s off to work. For most of the day, I am sitting down at my desk. I can move around a little but I am not sure what to do during that time to burn calories? After work, I come home, prepare dinner and we eat. My husband has offered to help balance out the evening so I can go to the gym, but I really need a lifestyle plan I guess. Can you recommend a simple eating plan and workout routine with cardio that I could follow at least 3 days a week? Thank you! Sally in Denver.

Hi Sally in Tampa and good question! When having a busy lifestyle and husband and kiddos getting any workout in might seem like bit of a challenge. The best thing to do is to be prepared and use your time wisely. Some suggestions for workouts would be: 1.) Research to see if there is a gym near your work so that you can dedicate 3 times a week to working out on your lunch period or after work.

2.) If obtaining a gym membership is out of the question then invest in some home weights.

With your program, focus on circuit training with minimal rest to burn more calories. Dedicate at least 45 minutes, 3 times a week to circuit weight training and cardio.

Cardio- 3-4 Days a week for 30 min - Outside on on Treadmill- 2 min run and 3 min fast walk for 30 min. Start with this and after 2-4 weeks increase time.

Shoulders/Triceps Circuit 1. Shoulder press: 3 sets of 20 2. Side Laterals: 3 sets of 20 3. Front raises: 3 sets of 15 4. Rear Delts: 3 sets of 15 **circuit: perform all 4 exercises back to back for 3 sets (8 lb. dumbbells) 5. Db Arnold press: (10lb db’s) 3 sets of 20 6. One arm cable side laterals: (5-10lb) 3 sets of 20 7. (SuperSet) Rope tricep pressdown: (45-50lbs) 3 sets of 20 + Tricep extension overhead (use rope or use db): 3 sets of 30 8. Dips (bodyweight): 3 sets of 20

Back/Biceps 1. Neutral grip lat pull down 4x15 2. Wide grip lat pull 3x15 3. 1 arm db row 3x15 4. Underhand lat pull 3x15 5. Alternate bicep curl w db’s- 3 sets of 15/arm 6. Bicep rope curl 7. Pushup on the ground with planks- 15 pushups and 30 sec plank 8. Lying Down Chest Press – 3 sets of 15

Legs 1. Reverse lunges (lunges in place backward alternate each legholding 10 lb db): 3 sets of 15/leg 2. Step ups onto bench : 3 sets of 15 per leg (perform one leg at a time) 3. Glute kickback machine (depends on machine- make sure you are feeling in the glute): 3 sets of 20 reps 4. Pair with side shuffles (keep butt down in squat position and side shuffle down and back- shoulders back and butt stays down): 15 per side 3 sets 5. Deadlifts (use bar or db’s- 45-50 lb bar or 20 lb db’s): 3 sets of 20 reps 6. Walking lunges (Holding 10 lbs db”s): 3 sets of 15 per leg

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MOTIVATIONAL

THE POWER OF PERSERVERANCE By: John Lepak

Perseverance: steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.

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challenging for the WBO Middleweight Championship. While you lost that bout, looking back, was there any valuable lesson learned that you can say was a victory as far as knowledge gained goes?

Middleweight boxer Danny Jacobs has been an inspiration to thousands, if not millions, of people around the world through an amazing journey that has taken him from the tough streets of Brooklyn New York to becoming a World Champion to being told he may never walk again to the difficult road back to the title. Today Danny Jacobs shares his amazing story with Powerhouse readers world wide.

Danny: I learned that sometimes it’s just not your time. If you want it enough, if it’s your dream and you want to accomplish it, no one can take it away. Continue to stay hungry and motivated and wait until you have your opportunity and when it comes, take full advantage of it.

PHG: Champ, thank you for taking the time to go 12 rounds with Powerhouse Gym The Magazine!

ROUND 3 - PHG: After your title challenge, you won two more bouts before you started feeling some strange things occurring that related to your health. Can you please share with our readers what took place?

ROUND 1 - PHG: You are arguably one the best boxers in the history of USA Boxing. As an amateur you had a record of 137 wins and only 7 losses. Along the way you captured many national championships and four New York Golden Gloves Championships. What did you learn during those years, both in the ring and out, that helped you develop the incredible character you posses?

Danny: My amateur career taught me to have discipline. In the amateurs, I had to make weight everyday, fight top-notch guys every day. Five times in a one-week tournament, you were facing the best in the country. This is something that you have to be disciplined for. I think that my amateur days helped me mature in all aspects.

ROUND 2 - PHG: You turned pro on the Floyd Mayweather vs Ricky Hatton undercard in 2007 and ran your record to 20-0 before

Danny: I returned from a USO trip with Golden Boy and wasn’t able to walk properly. It continued to get worse and I eventually ended up paralyzed. After being diagnosed with Osteosarcoma, I had a long, eight-hour surgery to remove the tumor on my spine. I then underwent radiation treatments and extensive and painful physical therapy on my way to recovery.

ROUND 4 - PHG: In only 19 months, you returned to the ring in the first ever boxing event at the Barclay’s Center in your hometown of Brooklyn, NY. I have to say, I have seen hundreds of fights and that is one of most perfect knockouts I have ever seen! Can you explain the emotions you felt leading up the fight before the opening bell sounded?

Danny: I was focused, but at the same time nervous. It was something that I dreamed about, something I knew I would get to one day. I knew I was going to completely dominate. I was in that Brooklyn state of mind but I was kind of nervous, I didn’t know if I was going to get tired or be rusty. I didn’t know if I could take a shot. But with all that in my mind, I just went out there and turned that into positive energy and made it work for me.

ROUND 5 - PHG: I am sure many of our readers have experienced a very difficult experience in their own lives personally or with a loved one. Is there any advice you can offer them to help? Can you share with any of our readers who may be suffering a real life changing experience?

Danny: I would probably say the best thing I can say is to put all faith in God. That’s the number one thing I can say. Keep faith and hope that if you want to be better and you pray and keep faith, you can get there. That’s the only thing that kept me motivated and working hard in therapy was faith in God and faith that I would one day overcome that.

ROUND 6 – PHG: How has your training been since your return to boxing? And are there any things you are doing different now in your workouts?

Danny: We’re sitting down more on our punches. I’m pretty fast, always on my toes, and now I’m sitting down on my punches. We are working on standing our ground and not having fighters push us back. In the Pirog fight, I was going back when I didn’t have to. Other than that, we are working on a lot of the same things we were working on before, just intensified. I love the new situation that I have.

ROUND 7 – PHG: What is coming up in the near future for you in boxing?

Danny: I will be back in the ring for a 10 rounder on August 19th against Giovanni Lorenzo at the Barclays Center in Brooklyn. (Since his return to the ring, Jacobs is 3-0 with 3 stoppages).

ROUND 8 – PHG: Can you please share with our readers about your new foundation and what are some new things happening this year with it?

Danny: I knew shortly after I got diagnosed that I wanted to start a foundation and help people who are going through the same thing I was going through. My foundation is called Get in the Ring and it’s focused on knocking out cancer, childhood obesity and bullying. All three of those missions are areas that are close to my heart, and issues that I want to battle head on. Cancer is something that affects not only the patient, but also his or her family and those closest, and we want to provide support to everyone that is impacted. Childhood bullying was the reason that I got involved in boxing because I was nearly a victim but was able to stand up for myself and I want to make sure other kids are able to do the same. I have been involved in nutrition and fitness for a while and childhood obesity is a major problem in the area I grew up in. People aren’t always able to afford healthy food, and I want to help kids throughout the country, no matter the neighborhood, to have access to healthy and nutritious food.

ROUND 9 – PHG: How can our readers get involved in helping your great cause?

Danny: You can go to our website, www.getinthering.net for more information on the foundation, learn how to get involved and find out how to donate. Please also follow us on twitter at @GIR_ Knockout and like us on Facebook at https://www.facebook.com/ GetInTheRingFoundation ROUND 10 – PHG: Ok, time for the championship rounds! You are from Brooklyn, NY, home to so many great fighters like Mike Tyson and Mark Breland to name a couple. Who were some of your favorite fighters growing up?

Danny: Roy Jones was probably my favorite fighter as a youngster. He was probably the guy that brought me to the sport of boxing. I also loved to watch Sugar Ray Leonard, Mike Tyson, and I was a big Zab Judah fan ROUND 11 – PHG: Take us through what training for a fight is like (EX: running, sparring, weights, etc)?

Danny: First you have to mentally prepare yourself for a gruesome training camp. Every time, you want to do things differently: add things, take things out that didn’t work. You always want this training camp to better than the last one.

We have a fitness trainer. We’re doing work on the track, with my strength and conditioning trainer, and doing weights and calisthenics.

During training camp, we have two and three training sessions a day.

It’s a lot of hard work and dedication.

ROUND 12 – PHG: Do you have any advice you can offer our readers about never giving up on working hard to achieve their goals in their own lives?

Danny: I remember reading something when I was a teenager and it said, “Are you worth it? If you want something badly enough, are you worth it? Are you willing to risk everything, sacrifice everything to get everything you want?” I said then that I’m worth it. I’m working now, sacrificing now so that one day I will be where I want to be one day in life. That’s the mentality I share with my friends.

Thank you very much champ and God Bless you and your family.

Powerhouse Gym will always be in your corner! For more information please visit www.getinthering.net to learn more about Danny and Get In The Ring.

Powerhouse Gym would like to thank Danny for participating in this interview and we would kindly ask all readers to check out his incredible foundation.

Photo Credits: Golden Boy Promotions Eighteen months after being diagnosed with cancer, Danny Jacobs returned to the ring to score a first round knockout over Josh Luteran at the Barclay’s Center in Brooklyn NY, less than a mile from where he grew up.

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The Benefits Of Boxing Training By: John Lepak

www.TrainingCampSolutions.com Are you suffering from workout-burnout? Do you want to experience a physically & mentally stimulating workout? Then you might want to see what adding boxing training to your current workout routine can do for you.

Many recent fitness studies and fitness consumer polls have shown that boxing training and boxing themed workouts are the #1 fat burning and muscle toning workout in fitness today. Medical studies have also shown powerful evidence that boxing training greatly reduces stress and even helps eliminate certain symptoms of depression. Men and Women alike can work almost every muscle in the body during 1 workout and burn upwards of 1,000 calories! Boxing training will put you on your way to a leaner body and healthier state of mind.

Many Powerhouse Gym locations nation wide offer a variety of boxing training programs including some themed courses designed

by Preferred Vendor, Les Mills.

Benefits of Boxing Training Increase upper & lower body strength – Full body toning - Burn fat - Core development - Increase speed & reaction times - Develop superior self-confidence - Flexibility Positioning: offensive and defensive movements – Self Defense techniques - Increase speed and reaction Times - Develop superior self-confidence and your personal aura - Will power; tapping into your hidden reservoir in your mind

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Boxing is the Original Interval Training.

Boxing training will give you that sleek, defined body you want and improve mental focus, reduce stress and improve your over-all sense of wellbeing. Boxing training is one of the best ways to lose weight because a traditional boxing workout is arguably the earliest and most time tested method of interval training known to fitness. In a traditional boxing workout, you train hard for 3 minutes and then you let your heart rate slow down for a 1-minute rest, then you repeat that routine for 12 rounds. Studies have shown boxing training burns almost 20% more fat than the typical workout session in the gym.

Common results include; develop fast twitch muscles, lose weight, sculpt key areas of your body, define abs, strengthen core and legs.

Additionally, it is a workout that will sharpen you mentally as well because you will also be focused on throwing actual punches that your instructor or trainer calls.

The #1 Celebrity Workout!

Male and Female celebrities alike use boxing workouts to get their bodies in the ultimate shape including; Gwen Stefani, Marisa Miller, Jennifer Lopez, LL Cool J, Mark Wahlburg, Sylvester Stallone, Mickey Rourke, Mario Lopez and Hugh Jackman just to name a few.

Who Is Boxing Training For? Boxing training is great for fitness enthusiasts of all ages. It is an ideal fit for those who are experiencing high levels of stress, feelings of being worn down, need a change of routine, seeking motivation, and those who need to have their battery re-charged! While it is a fun and exciting workout, be prepared to sweat! The good news is, you do not have to be a world champion boxer to have the “fighters’ physique”.

THE FIGHTER’S SHOWER How to shower like a champion: Start off with HOT water. As HOT as you can stand it for your first 1/3 time, then adjust to cool and spend a moment reflecting on the things you need to accomplish almost in a state of meditation for the next 1/3, and then finish last couple minutes in ice COLD water. Not cool, finish COLD! Improves circulation. Good blood circulation is vital for overall cardiovascular health. Healthy blood circulation also speeds up recovery time from strenuous exercises and work. Alternating between hot and cold water while you shower is an easy way to improve your circulation. Cold water causes your blood to move to your organs to keep them warm. Warm water reverses the effect by causing the blood to move towards the surface of the skin. Cold shower proponents argue that stimulating the circulatory system in this way keeps them healthier and younger looking than their hot water-loving counterparts.

Relieves depression. Short cold showers can stimulate the brain’s “blue spot” - the brain’s primary source of nor-adrenaline, a chemical that helps mitigate depression.

Keeps skin and hair healthy. Did you know that hot water dries out skin and hair? If you want to avoid an irritating itch and ashy elbows, turn down the temperature of your showers. Cold water will help give your hair a shinier look and make your skin look healthier by closing up your cuticles and pores.

Strengthens immunity. People who take daily cold showers have shown in research to have an increase in the number of virus fighting white blood cells compared to individuals who took hot showers. It has been noted that the increased metabolic rate, which results from the body’s attempt to warm itself up, activates the immune system and releases more white blood cells in response Increases energy and wellbeing to start your day. Get ready to be invigorated and energized! Your heart starts pumping, and the rush of blood through your body helps shake off the lethargy of the previous night’s sleep. The spike in energy lasts several hours in most cases. People have additionally reported many positive results such as it providing a boost of energy almost like drinking an Energy Drink, minus the nervous energy & caffeine crash and many people consistently have stated that cold showers are a surefire stress reducer.

John Lepak was an accomplished member of the Original Kronk Boxing Gym in Detroit Mi. before transitioning into the business of boxing where he took part in over 200 world class training camps and promotions including 17 involving the former Undisputed Heavyweight Champion of the World, “Iron” Mike Tyson. He is currently involved with Powerhouse FX Boxing.

By: Shannon Dey

In working with thousands of women in pursuit of their fitness goals, I have coached women from all walks of life: Physicians, lawyers, students, homemakers and everything in between. These are intelligent women that successfully manage their daily lives and the lives of others.

But without fail, at one time or another, they all come across something that causes them to struggle when it comes to managing their healthy lifestyle. Struggling with achieving your weight loss and fitness goals does not mean that you are not strong, smart, worthy or intelligent. It simply means that reaching these goals is a challenge for you, and that is okay! The key to getting past these challenges is figuring out what your personal poison is that may be keeping you from success. Identify the factors that make you struggle and from there you will be able to take the steps necessary to change the behavior.

Robert Sternberg, a Professor of Psychology at Yale University has constructed several theories upon why seemingly “smart” people make foolish choices that lead them to failure. Sternberg has identified seven factors that may be responsible: Lack of motivation, lack of impulse control, lack of perseverance, fear of failure, procrastination, inability to delay gratification and too little or too much self-confidence. Let’s take these seven factors and equate them to fitness success, to help us determine why as smart women we struggle to succeed in reaching our health and fitness goals!

1. Flip the Switch The motivation to hit the gym, or to pack your meals each day must be there or you simply won’t get it done!

Many women come out of the gate blazing, only to lose that motivation within just a few days of getting started! The key is to dig deep to find out what drives you. A goal such as a vacation, wedding, reunion, competition, or simply to fit in a certain pant size are all goals that can assist you in motivation. Find what motivates you and drive toward that goal!

2. Step Away From the Cookie Jar! Ah, impulse control! This one gets everyone at one time or another. Impulse control does not simply come naturally; it is something that takes effort and planning to master.

Realize that there will be occasions in which you are tempted to grab a cookie at work or turn your car into the fast food parking lot. Understand that if you simply deny the impulse, it will go away. The key is to be prepared for these situations and ready to conquer them!

3. I Quit!

Perseverance is extremely tough, especially when you want results now! When the scale doesn’t budge, or you aren’t seeing instant results, it is very easy to throw in the towel and quit. It took a lot of “playing” to get your body where it is now, and it’s going to take a lot of “paying” to make it right! Fitness is not a game of instant results. When setting your fitness goals, be prepared for the long haul!

Don’t give up when the results don’t come right away. Keep plugging along and it will happen!

4. Scaredy Cat The fear of failure is a huge deterrent to success. When we fear failure, we are more likely to lose motivation, give in to impulses and quit before we even start. Many fear that if they do their best and they still don’t lose weight, they will be a failure. You must change your innermost thoughts from fearing failure to craving success! When you crave success, you are more likely to keep going toward that goal you crave, even when it seems very far away. By craving success, the prospect of doing everything it takes to reach your goal is exciting rather than frightening.

5. I’ll Start My Diet Tomorrow Procrastination is a nasty little habit that everyone engages in from time to time. When it comes to your fitness and weight loss goals, there is no time like today to start.

6. But I Want That Cookie!

Instant gratification feels so good when you are in the midst of it, and so bad when you are finished with it! Choose to delay gratification in order to reach your long-term goal! This does not come automatically; you have to be prepared and ready to make the choice Before it is upon you!

MOTIVATIONAL

What’s Your Poison?

7. No Big Deal, I’ll Get the Weight Off Having Too much self-confidence can be just as bad as not having enough! When you are too confident in your ability to lose the weight, it often leads to procrastination and giving in to instant gratification.

When you are under confident, you are more likely to fear failure. Take a mental inventory and assess your confidence level. Make sure that it is high enough to crave success but not so high that you put off the tasks necessary to achieve success.

Sternberg’s theories on traits for success show us that succeeding in our fitness and weight loss goals is not simply a haphazard coincidence. There are several factors that we can control to assist us in getting where we need to be. Struggling with achieving your weight loss and fitness goals does not mean that you are not strong, smart, worthy or intelligent; it simply means that reaching these goals is a challenge, and this challenge can be conquered! They key is figuring out what your personal poison may be that makes you struggle, and then taking the steps necessary to change these behaviors. Be honest with yourself and assess which of these traits is keeping your from reaching your goals. Change the behavior surrounding this trait and you will be well on your way to fitness success!!

You can do it! I believe in you and your ability to change.

Start today, because “Someday is not a day of the week!”

References:

Piers, S. The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure.

Psychological Bulletin, Vol. 133(1), Jan, 2007. pp. 65-9. US: American Psychological Association Sternberg, Robert J., The concept of intelligence and its role in lifelong learning and success.

American Psychologist, Vol. 52(10), Oct, 1997. pp.

1030-1037, US: American Psychological Association

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By Shawn Ray

They look on in amazement that I have become an inspiration to others, that I kept my discipline and motivation to become an Elite Athlete but they quizzically ask themselves, “When did all this happen?” They ask themselves, “Where was I when all this change was going on? Seems like yesterday you were only a Buck Fifty?”

We all have to start somewhere. More often than not, we start at the back of the pack or the bottom of the barrel, constantly looking up at what we’d like to be one day or where we’d like to go, so we forge ahead with our best efforts to look and feel confident as if we know exactly where we are going and how we are going to get there. At least that’s how it appears from the outside looking in at the world’s best!

It may have begun with so much as a “Dream” or as little as a “Dare” from a friend. But in the end, there we find ourselves fully engulfed with all that is bodybuilding! We have the magazines, videos, pictures and work out gear that our idols wore in the gym while they trained.

We don’t walk but rather run to the weights as if there was a “Calling” of sorts. Hungry, ambitious and full of fire we attack the training sessions en route to the contest stage.

We diet our asses off for that minute and a half posing routine. We will finally be able to perform in front of family and friends, hear the roar of the crowd and screaming of our names. At least that’s what we see on the pro level and desire for ourselves as amateurs coming up from the abyss.

In the beginning, our family and friends think we are nuts! They have no idea what we are getting ourselves into and they try to discourage us from the unknown and rumors they have heard associated with competing and getting onstage. They say, “Why bother, you’re never going to look like those guys in the magazines, they’re too big!”

We endure the discouraging comments at the dinner table. “Go on, put some Butter and Salt on the food so it tastes good!” or “Why are you torturing yourself and depriving your body of good tasting food?”

They know not what they speak, so we simply push ahead in a direction we think is right or at least what we have read. We endure the “taste” of healthy food for now as we keep an eye on the bigger prize. The journey we have set our feet toward began with a tiny step toward change, one that could possibly change the course of our lives and livelihood for the better, and sometimes for the worst depending on whether we can hold things together and in proper perspective.

All too often we have seen “ambition” become obsession, which can easily lead to destruction! There have been many cases of potential gone awry, yet we tip toe in the direction our hearts lead us in spite of these tragic tales of failure. We continue to hear them say “Why waste your time, there’s no money in the sport?” They say, “Who wants to look like that? It’s too freaky and gross!” We listen...and then head back to the gym and do it all over again, day after day, month after month, year after year, building something of ourselves from the sweat of our brow.

When the “dream” becomes reality and the investment pays off, we win the Title, the Trophy, get the photo shoot, the magazine Spread, the Supplement contract and the elusive Pro Card.

Surely “they” will have a different take on who and what we are, as our efforts and sacrifices begin to pay off.

They look at us differently; they speak to you differently; they even act differently toward us as professional athletes.

We begin to fly here and there, different states and countries, some of which we have never even heard of, making appearances, posing, signing photos and giving seminars around the world! It’s a long way from the first step in the direction we find ourselves in, but as we all know, “A Journey of a thousand miles begins with a tiny Step!”

Conversely, we smile and find humor in knowing that while they were laughing at us, we were already set on this course to set ourselves apart from the norm; To become something greater than what others expected us to be in this life. Taking control of our destiny by building our bodies, which in turn built our self-esteem, confidence and determination attributes to the far left of what they were trying to fill our belief systems with. The ignorance of them telling us what we could not be in life has helped lead us to this end. They cannot possibly understand the motivation they supplied us with in the face of their derogatory comments, which were meant to tear us down, but we used it to build ourselves up with. Taking their Negatives and turning them into fuel to feed positivity into our journey was painful while it was happening in the early stages of this transformation, but a necessary component to get here.

MOTIVATIONAL

Who Says

long ago that they saw us as a scrawny little “wannabe bodybuilder” emulating the poses of the pro’s in the magazines and now here they are, asking me to sign a copy of the Cover I’m on.

They wanted Failure, we gave them Success!

They wanted Tears, we provided them with Smiles!

They wanted us to be something different, we became unique!

They wished we would be normal, we became unworldly!

They thought we were crazy; they come to us for Advice!

They didn’t understand what we were doing; we Educated them through our dedication and hard work!

They called us Fools, now we look like geniuses!

Who says we can’t have it all?

“They” may have had good intentions, but sometimes simply following our heart and dreams can make us soar to heights even “They” never knew existed!

Who says “They” know what’s best for us?

When our calling comes for us, we answer the Door and proceed with following our dream!

It’s not always what we give up in this life when pursuing your dreams but rather what you leave behind to impact and inspire others!

“They” are not always right. When you believe, who says you can’t prove them Wrong?

They begin to brag about us. They come up with nicknames for us.

They admire what we have become and what we look like. They wonder how and when all of this suddenly happened to us. It wasn’t W W W. P O W E R H O U S E G Y M . C O M

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Interview with Fitness Olympia Champion Monica Brant Powerhouse Gym preferred vendor WellnessMats FitnessMats sat down with their partner Monica Brant, who, after 23 years of Fitness and Figure competition appearances, has decided to step away from the stage and hang up her sparkly suits. Not one to sit around long, she quickly picked up spikes on the USATF Masters Track meets, cowboy boots and chaps in the Quarter Horse Show ring and still works daily to share fitness and wellness with thousands of others.

WM: Have you found that the FitnessMat reduces muscle soreness or discomfort during your workout?

But catching up with Monica Brant is no easy task. She may have retired from active competition at the top of her game, winning gold at the 2013 WBFF World Pro Figure Champion, but she certainly has not slowed down!

WM: As you know, FitnessMats are not just a stationary yoga mat. What kinds of workouts do you find ideal for FitnessMat?

FitnessMats and Monica Brant have partnered to provide premium performance fitness mats for her F.E.M. Camps™, which bring the knowledge and experience of an industry professional directly to campers. The fun-filled, educational weekend provides intense workouts, nutrition tips, posing instruction and a photo shoot with a professional photographer.

But why mats? They have been considered an accessory, not a necessity in the past. However, we expect performance from any piece of gym equipment, and fitness mats should not be an exception. By introducing FitnessMats, with the experience and proven success of WellnessMats behind it, we have elevated every fitness experience.

WM: FitnessMats are comfortable, durable, cleaner and safer.

What attribute of the FitnessMat means the most to you?

MB: Definitely the ‘cleaner’ aspect of the mat is super important to me! I have a hard time using the mats at the gym since they always look so dirty. And I can only imagine what germs are under that dirt! I love the comfort of it, as well. In fact, many times I would like to just take a nap on it after my sessions!

WM: Who hasn’t seen the torn, dirty and curled mats at the gym? We have all been there! The construction of the FitnessMat is different from any other standard fitness mat.

What difference does the 100% APT® polyurethane make in performance?

MB: Besides the amazing comfort, the FitnessMat is much more supportive because it suspends the body weight. For instance, I do not feel the ground while doing any floor exercise, like planks.

They are inherently anti-microbial, and the smooth surface is really easy to keep clean. I love that it’s made to not slide across the floor. The quality is reflected in the durability. Some of my routines are very rigorous, but they stand up to anything!

MB: As mentioned, any body part that’s directly pressed into the mat remains comfortable, allowing me to focus on the exercise and not the discomfort of joints like my knees, elbows and wrists.

Doing crunches, my glutes and back don’t dig into the floor, so I concentrate on just my core.

COVERSTORY

Feeling 30 At The Age of 44

MB: It is fantastic for everything -- stretching, floor exercises, and yes, even yoga. Anything requiring a mat! The unmatched comfort and support makes it a great addition to any of my routines. And I know it can stand up to whatever I put it through! - (Laughing) WM: You’re often a trendsetter in the fitness world. One of the latest trends is High Intensity Interval Training (HIIT). How does the FitnessMat perform?

MB: HIIT can be a killer workout. The fact that FitnessMats have a high traction top and bottom that’s designed to stay in place makes this a great application for HIIT-it stays put!

WM: HIIT can be a lot of fun, but it is designed to be INTENSE! What do you feel are some risks associated with HIIT? MB: Because of the support that FitnessMats offer, it is great at absorbing the stressful impact on joints that comes with a lot of these movements. It is a much better surface to land on, and I have to emphasize that the FitnessMat does not go shooting across the floor!

WM: Yeah! We‘ve all seen HIIT classes where people are chasing their mats across the floor! Another huge trend in 2014 is Body Weight Training. What’s your take on using minimal equipment, and really only using one’s body weight?

MB: I do a lot of body weight training and feel it is super beneficial.

If one can’t lift their own body properly and be functional, you only increase the risk of hurting yourself later when training with weights.

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COVERSTORY

WM: So then, what makes this a better solution as a mat to be used in a gym?

MB: FitnessMats are anti-microbial and very high quality.

They even offer a 7-year warranty, which is important to any gym’s bottom line! Creating a safer environment with edges that never curl and the non-slip top and bottom is crucial in any gym setting. Plus, I love that it is 100% made in the USA, which is so important for quality control and supporting American businesses.

WM: With FitnessMats being a stationary mat, is it the right choice for a home fitness mat?

MB: I have realized that a good mat should have durability over portability. This is not the mat that you roll up and tuck under your arm for yoga class. It focuses on being a performance mat that benefits any exercise you choose. Any consumer appreciates a 7-year warranty on a product. WellnessMats obviously cares about safety by providing FitnessMats that are non-toxic and anti-microbial. The product is great, and the company stands behind it. These are just a few of the reasons I partnered with WellnessMats.

WM: Though we try so hard to avoid it, we are all getting a little older. What advice do you have for those of us that want to remain physically active at every age? What fitness programs do you recommend?

MB: I am a firm believer that any age can perform any activity as long as their limbs allow! I am going to be 44 years this October and for the last 2 years I have been competing in 100m, 200m and 400m sprints for the USATF Masters division, and very successfully! I don’t believe there is an age limit; although, you would need to be conditioned correctly for a new activity so as not to be injured.

My belief is that high intensity and functional movements are superior to any long slow distance for muscle growth, and muscle helps keep the skeletal system strong.

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WM: Monica, your expertise is unmatched in the fitness industry. You are a two-time World Pro Figure Champion, and have been competing since 1991. You have taken home 6 first place titles and received many other accolades throughout your career. Do you want to tell us more about F.E.M. Camp™?

MB: Sure! F.E.M. Camp™ has been around since 2004 and was created by my business partner, Lynda Thoresen and myself to educate, inspire, motivate and bring fun into fitness for our attending ladies. F.E.M. stands for Fun, Education and Motivation and we guarantee ladies that they will have fun, get educated and leave camp motivated.

The IDEAL camper is one who is ready to step out of their box of fitness and try something new with like-minded individuals who all have the same goals in mind. We ask for a willing spirit and trust that we have only their best interests in mind. We have had all sizes and shapes, ages 18-65! It’s so fun to see all the groups of ladies come together and make the weekend special for each other.

Our goal is to celebrate each other’s lives and lend a helping hand to encourage wherever the camper is personally and help them to achieve a more confident self before they leave the weekend. We have 3 more locations this year…Los Angeles, Austin, TX and Hawaii! Check out www.femcamp.com for details and to register online!

WM: That’s very inspiring! Have you incorporated the FitnessMats into F.E.M. Camp™?

MB: Yes! The mats are used during exercises sessions and as a prize for the Spirit Winner of each camp. The F.E.M. Camp™ ladies and Spirit Award winners love the mats and are always extremely happy to win their mat! It’s been a great gift to give and we appreciate being able to offer such a perfect prize!

WM: We see that the product has been a great addition for you, but what about WellnessMats, the company, made you reach out to partner with them for your F.E.M. Camps?

MB: I partnered with WellnessMats because of the quality of the product and the professionalism and integrity of the company. I am particular about the brands I allow into the camps, because ultimately it’s my name that’s tied to the product.

WellnessMats made their home in Troy, Michigan. FitnessMats and the entire line of WellnessMats for the home are 100% manufactured in the USA. Through FitnessMat’s partnership with Powerhouse Gyms, gym members can purchase directly through their local PHG or at WellnessMats.com/Fitness.

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Brock Johnson – Powerhouse Member since 1987

I remember Hulk Hogan always talking about those famous “24 inch pythons” as young kid watching wrestling on TV and how I dreamed of being able to one day fill out those big openings in my t-shirts. As soon as I turned 18, I joined my local Powerhouse Gym and that’s where I learned the difference between myth and reality of how to both tone and increase the size of my arms.

TRAINING

GREAT ARMS YEAR ROUND

The myth is you have to work out multiple times a week to get great looking arms. The reality is if you just add more intensity to your workouts, you can get those arms not only larger in time for summer but also add some great definition at the same time!

In the following workout, you will hit all three areas that are key to having great looking arms; the bicep, the triceps and forearms. Here is what I call my “Summer Short Sleeve Special”. Enjoy!

Seated Preacher Curls – Barbell, 4-sets of 8 reps: Place your elbows shoulder width with a false grip on the bar. Start out heavy with a weight you can manage to get 8 clean reps. Increase weight by 10% each set.

Close-Grip Bench Press – Smith Machine, 4-sets of 8 reps: Grip the bar with your hands spaced about six inches apart. Get that full extension and feel the pump in your triceps. Increase weight by 10% each set.

Seated Wrist Curls – Barbell, 4-sets of 8 reps: Sit on the edge of a flat bench and grab a barbell using an underhand grip. Be sure to rest your elbows and wrists on your knees so your hands are just beyond your knees. The weight of the bar should move your wrists toward the floor (I suggest a good wrist wrap when doing this movement). You will then feel your forearm muscles pump up as you roll the barbell back up. If your wrist can support a 10% increase each time, I would recommend it, but listen to your body carefully on this one.

21’s – Barbell Curls, 2-sets: Stand in power-cage or use a pre-loaded straight bar. Set one you will use standard grip and do 7 curls started with arms fully lowered and only raising bar waste high, then next 7 reps starting from waste to chin and stopping back at waste then your last 7 reps going full range of motion curls. Take a 30 second break. Now for your second set. Grab bar with reverse grip and repeat the same movements. This will end your workout with the ultimate bicep and forearm burnout.

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*Ladies; you can do these same movements but just lower the weight and increase your reps from 12 to 14 reps per set. This will help burn fat and get toned so you don’t end up with those 24” pythons like the Hulkster!

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®

WHO’S TRAINING AT POWERHOUSE

GYM?

4X Mr Olympia Jay Cutler

Downtown Tampa Bay Biceps Pumped Up

Kai Green

Jim Manion, Samir Banout, Will Dabish

8x Mr Olympia Lee Haney and Co-Founder Will Dabish

MMA Legend Ken Shamrock

Bev Francis

Will Dabish and IFBB Pro Evan Centopani

IFBB Pro Nicole Lee Wilkins and

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Big Steve, Big Will and NPC Chairman Jim Manion

Big Mel Chancy at East Coast Mecca WWE Superstar The Undertaker

MORE POWER, LESS VOLUME

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W W W. P O W E R H O U S E G Y M . C O M

TRAINING

FITNESS ON THE FLY

By Craig Ballantyne

Being a pilot means having an extremely hectic schedule that can sometimes leave me not knowing what time or day it is. I have found that physical fitness and proper nutrition is key in continuing to handle the demands both physically and mentally that flying can place on me after 20 years of being a pilot.

I have found that by pushing myself hard on my workouts, it prepares me for having to push myself to the limits that my job demands of me. *All sets = 8 reps (except where noted) Chest/Back (Monday/Thursday) Exercise/Sets • Barbell bench press/5 • Incline dumbbell press/4 • Machine fly / Peck deck/6 • Seated row/4 • Overhead front pull down/4 • Pull-ups/4

Legs (Wednesday/Saturday) Exercise/Sets • Inner-thigh machine/3 • Squat/5 • Lunge/5 • Calf raises/5 sets - 15 reps per set • Leg curl/3

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Shoulders/Arms (Tuesday/Friday) Exercise/Sets • Military press (Smith Machine)/5 • Shrug(dumbbell or barbell)/5 • Upright row/4 • Cable shoulder raises (front and side)/5 • Cable triceps pushdown/4 • Cable biceps curl/4 • Preacher curl/4 • Barbell curl/4 • Triceps kickback/3 • Dips/4

I would like to thank each and every Powerhouse Gym nation wide that have welcomed me with open arms and treated me like family during my workouts and travels through the years.

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a royal

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des erves a royal

recovery 2014 PHG The Magazine

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GAMMALABS.NET

TRAINING

LABOR OF LOVE By: Ron Love

As featured in Powerhouse Magazine – January 1994

Terrific Triceps Training Because the triceps aid in most pressing movements, they trend to take a lot of abuse for a relatively small muscle group. Lack of attention could lead to overtraining and injuries.

When I pitched for the Detroit Tigers farm club, I experienced my share of soreness and tendinitis. Since then, I’ve been very cautious in my training. To prevent injury, I warm up my elbow and shoulder joints thoroughly with some basic stretches before easing into my weight training with a couple of lightweight, high reps sets.

Generally, I pyramid my sets, starting light with higher reps, and then dropping the number of reps with each set while I increase the weight. But, I want to reiterate, my form – even on the heaviest sets – is extremely strict. Not only is it critical to target the muscle to stimulate growth, but it is critical to remain injury free in order to train!

I perform between 4 and 6 movements for my triceps depending on how I feel and how they respond during the workout. I usually do 4 or 5 sets per movement, including the warm-up. The warm-up set is a maximum of 20 reps, the second set is about 12-15 and the remainder consist of 10-12 reps. I see no reason to go lower than 10 reps unless I’ve reached failure.

The group of movements I choose from is as follows: Triceps press-downs; dumbbell kickbacks; extension behind the head; dips on a bench and closegrip bench press. Any of these movements may be performed in a variety of ways. For instance, press-downs may be done with a narrow or wide grip; a straight or crooked bar; normal or reverse grip; pressing down in front; or facing away from machine, from behind the head. Extensions may be done with a barbell or dumbbell, one arm at a time or two.

Again, the most important thing here is muscle isolation. Don’t get caught up in movements that look great while you’re doing them but don’t provide quality muscle growth. If you’re not feeling the burn in the meaty part of the triceps, you’re just asking for trouble. Isolation is the name of this game.

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“Not only is it critical to target the muscle to stimulate growth, but it’s critical to remain injury free in order to train!”

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TRAINING

SHAWN RAY Back in the day, training was fun and without specifics. We simply went in the gym and threw weights around, challenging our Strengths and athletic abilities until we realized there had to be a method to this madness!

As a kid growing up, we’d see the strong guys always seemed to be gathered around the Bench Press, packing the Plates on the bar to see who could lift more than the other. Typically there’d be a small warm up process but it wouldn’t take long before the contest of who’s stronger would kick in and ultimately the bigger, more experienced lifters would walk away victorious over the smaller guys who tried to hang with them.

As time passed and my body began to respond to the proper nutrition, appropriate weight training and my personal dedication to improve my overall appearance, I came to realize that in order for me to get better I would need to incorporate structure with regard to the choices and order of exercises I would use to reach my goals!

Here is a “Snap Shot” of some basic exercises, reps and sets that helped me achieve a Hall of Fame physique and my Pro Card after 3 years of competition on the amateur level: * Basic Rule- 4 Exercises/ 4 Sets 8-15 Reps Dumbbell Bench Press- I typically begin with a pair of 50lb Dumbbells for 20 Reps (Stretch & Squeeze). Each subsequent set I would pick up heavier and heavier Dumbbells and my Reps would drop accordingly.

1. 75lbs for 15 Reps 2. 100lbs for 12 Reps 3. 125lbs for 10 Reps 4. 150lbs for 8 Reps Flat Bench Flys- My number 2 exercise as I am flush with blood, I have a good pump and I’m thoroughly warmed up by now.

1. 45lbs for 15 Reps 2. 55lbs for 12 Reps 3. 60lbs for 10 Reps 4. 65lbs for 8 Reps Incline Barbell Press- I like this exercise at this stage because I feel really warmed up and strong but Pre-Exhausted to the point where I wont put too much on the Bar and risk injury.

1. 225lbs for 12 Reps 2. 250 lbs for 10 Reps 3. 275lbs for 8 Reps 4. 325lbs for 8 Reps

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Weighted Dips- Bar none the best “Stretching Chest Exercise” on the market! I use a weight belt that accommodates me to add an additional 75lbs strapped around my waist to perform deep dips!

1- Body Weight for 20 Reps 2- Add 25lbs for 15 3- Add 50lbs for 10 Reps 4- Add 75lbs for 8 Reps Rule of thumb - This is the Number One Career Killing Body Part to train as it relates to Pec Tear Injuries!!!

Take nothing for granted when approaching this body part to train. I do not try to be Superman nor do I compete in bench press competitions. While the most asked question remains, “How much can you Bench?” I have yet to be asked by a Mr. Olympia Judge or Official how much I can Bench.

The Moral of the story is: if you are training for appearance and you want to be big, you have to train smart and train within your limitations. The contest is won in the gym but the battle is waged onstage! I was always aware that numbers count for nothing when you’re standing on the Mr. Olympia stage doing quarter turns and comparison posing.

What matters most is how well developed the overall body is in proportion to your height & weight. Don’t get me wrong, for my size, I was pound for pound a killer in the gym! However, my Hall of Fame reward came from a sharp mind and positive thinking in knowing my limitations under the bar, how to mix and match my body parts with exercises and rest along with sufficient recovery.

Building a championship chest requires patience and stamina.

Rome was not built in a day. However, it was built eventually! I pride myself in knowing that with each passing workout comes a new challenge and more exploration!

Keep it simple, be consistent and stay hungry!

Maybe one day I’ll see you too, in the Bodybuilding Hall of Fame!

Shawn Ray Hall of Fame 2007 IFBB Pro Hall of Fame Inductee

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BOMBSHELLPROFILES

Heather Name or partial name: Heather Gonyea Home Gym: Powerhouse Gym Novi Weight Class: Height: 5’ 7 1/2” Favorite Time of day to train: I prefer afternoons but work during the day so I train at night.

Typical Pre-Contest Meal: Chicken, Sweet Potato & Asparagus Favorite Cheat Meal: Pizza or Pasta with Red Sauce!!!

Your best strength: I have been an athlete my entire life, playing softball and volleyball, so I’ve always had my competitive streak.

Combining that with fitness just seemed like the perfect fit!

Favorite body part to train: Glutes have always been a priority for me!

Last song on iPod: Til’ I Collapse by Eminem Pre Contest Mood: Serious, focused and very regimented Post Contest Mood: Happy, relaxed, and open to fun!

Childhood Hero: Favorite Hobby: Besides training, playing in tournaments with my women’s travel softball team

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Where do you see yourself in the fitness industry in 5 years: As a registered dietician, specializing in fitness meals for athletes as well as helping answer questions for all of the beginners out there looking for advice in starting their competitive career. Also, I am looking to get into judging for the Michigan NPC. I’ve had great people help me throughout my competitive career and I would like to do the same for others starting out.

Message to your fans: YOU are your biggest competition!

Stay positive, set goals and don’t cheat yourself. If you want something bad enough and are willing to WORK for it, anything is possible!!!

Website: Coming soon!

Name: Rebekah Postic Home Gym: Powerhouse Gym Novi.

Weight Class: C Height: 5.0 ft..

Favorite Time of Day to Train: Early Evening.

Typical Pre-Contest Meal: Some of my favorite foods are orange roughy and filet mignon, so my pre-contest meal would possibly consist of lean meat or fish and a green vegetable.

BOMBSHELLPROFILES

REBEKAH Favorite Cheat Meal: A Kobe, pepper jack cheeseburger with spring lettuce, tomato, a pinch of garlic mayo and a side of sweet potato fries from Burger Basement Bar. .

Your Best Strength: My ability to stay motivated and train hard, in spite of obstacles.

Favorite body part to train: Glutes & Hamstrings.

Last song on iPod: Big Booty, by Ca$h Out. Pre-Contest Mood: Competitive, Focused and Excited.

Post Contest Mood: “No matter the outcome, always a smile�.

Favorite Hobby: Going figure skating.

Childhood Hero: The Power Puff Girls.

Where do you see yourself in the fitness industry in 5 years?

I would want to become a better person mentally and physically; earn my IFBB Pro Card and possibly gain photo-shoot opportunities.

Message to your fans: No matter what is going on in your personal life, fitness training is the best way to relieve any stress and combat negative thoughts.

You will think better about yourself emotionally when you think better about yourself physically. Setting goals, staying positive and working hard at achieving your goals are keys to success in any aspect of your life. Fitness saved me in so many ways. I thank the gym and especially God for such a haven. Always keep your head up and smile while you do.

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BOMBSHELLPROFILES

Heather Name: Heather Nappi Home Gym: Powerhouse Gym Novi Weight Class: IFBB Figure (currently transitioning from Bikini) Height: 5’6

Favorite time of day to train: With my crazy schedule I like to train in the mornings; however, if I have the time I like to do my cardio in the morning and my weight training at night. Working out in the morning helps to start my day off right!

Typical Pre Contest Meal: This is all based on what time I get on stage. Normally I just stay on my meal plan unless my trainer tells me otherwise.

Favorite Cheat Meal: I can never choose between a burger, sushi, or pancakes, but if you know me well you know I cannot live without my pancakes on a Saturday.

Your best strength: I would say that one of my strengths is being able to multi task and stay on a consistent schedule. I started competing when I was in law school so having and staying on a consistent schedule was very important and effective.

Even today between work, training, competing, etc. life gets a little hectic and being able to multi task and fit everything into my day is crucial.

Favorite body part to train: I really love them all!!! Since I am transitioning to figure shoulders has become one of my favorite body parts to train, but I still love a good glute and leg workout.

Last song on Ipod: Since I finish my workouts with cardio it is usually a song that is upbeat or screaming at me to get me through those last few minutes.

A few I listen to are “All I do is Win” by DJ Kahled and “Hungry” by Rob Bailey and the Hustle Standard.

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Pre Contest Mood: Before a competition I am focused and try to remain calm. Even though I am there to compete I still socialize and have fun with everyone. Everyone wants to win but if you are not having fun when you compete, especially if you are out of state, you can miss out on a lot!

Post Contest Mood: Happy and ready for something good to eat and some post contest fun!

Childhood Hero: My parents. No matter the ups and downs I have had in life to this day they are always encouraging and letting me know never to give up on my dreams. Certain things in life may not be easy, but those are the things that are worth it the most.

Favorite Hobby: Bottom line I am an athlete. I played volleyball and ran track and field in high school and college so those are two of my favorite past times.

Where do you see yourself in the fitness industry in 5 years: Even with my job as a full time attorney I hope to keep pursing a path in the fitness industry. I see myself still competing and my dream one day is to be on a cover of a fitness magazine. I also love being a regional trainer for Team Bombshell and helping my teammates reach their fitness goals so I hope to continue with that.

Message to your fans: I want to thank all my friends, family, teammates, my trainers Shannon Dey and Rob Rosetti of Team Bombshell, Nicole Wilkins, and everyone that has supported me and helped me on my fitness journey. I especially want to thank everyone for their kind words and encouragement as I make this transition to the figure division.

All of your comments mean so much to me! I also would like to thank my sponsors, MuscleEgg Egg Whites, Metabolic Nutrition, Nuts N’ More, and LightWeight Fitness Apparel for all of their support and opportunities in this industry. Also, thank you to Powerhouse Magazine for this feature.

Website: Please check out my Facebook page for updates, videos, and blogs: http:// www.facebook.com/heather.nappi/photos_ albums#!/pages/Heather-Nappi-IFBBBikini-Pro/102138943218684?fref=ts

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TRAINING

GLUTES: BOOTY IS ON MY MIND! FELICIA ROMERO OWNER, AZ PRO PHYSIQUES IFBB FIGURE ATHLETE AND FITNESS MODEL

One of the most sought after body part and honestly the hardest to shape.

Genetics play a huge role, but with time, consistency and dedication to this body part you can fight genetics. For most people, the biggest problem with toning and tightening this area of the body is lack of muscle control and getting rid of the fat layer that sits on top of the muscle. Diet and fat-burning exercises are the keys to losing unwanted inches. Getting your glutes to respond to exercise requires that you understand the muscles. The next important step is to learn to control the muscles while exercising. The buttocks are comprised primarily of muscles, although many would argue that their rear ends are completely loaded with just fat. This becomes a main issue for many women since the body chooses to store fat in the area of the buttocks. Eventually, your body can store so much fat in that area it would appear to look like cottage cheese (cellulite).

This type of fat is very resistant to diet and exercise, but over a period of time, it is possible to remove cellulite from the body almost completely.

It is also very important to recognize that the body does not “spot reduce.” The exercises listed in this article will tone and tighten the muscles, but you will have to lose body fat overall, including your gluteal area, to achieve your butt-tightening, backside-toning goals.

BUTT BASICS- what you need to know!

The main muscles of the buttocks are the gluteus maximus, medius and minimus. These are the three primary muscles, although there are other muscles in this area that are also worth considering: the deep obturators, which are buried deep under the surface; the piriformis muscle (often associated with sciatic pain); and the quadratus femoris.

It is important to learn how to control the buttock muscles - beginning right now!

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While you are reading this article, start squeezing your buttocks together. That’s right; while you are sitting there, start flexing your butt muscles. Try to flex the right side and then the left.

Do you have control yet? It’s pointless to start to begin exercising until you can completely control those glutes.

Learning how to flex the gluteal muscles while you use them will enhance any exercise and result in the use of more muscle fibers. That means faster results.

Recruiting more muscle fibers provides a greater response to the stimulus. For some people, this flexing is easy and natural; for others, it is a constant battle.

In addition to flexing and strength training, mixing in some exercises during cardio is a great way to tighten up the buttocks and make the muscles respond faster than by simply walking on a treadmill. For example, follow every five minutes of cardio with 50 deep-knee squats. It’s simple, but effective; it mixes up the cardio and forces more muscle stimulus to the buttocks area.

My Top 5 Glute Exercises: 1. Squats- Deep Squats Squeezing Glutes at the top 2. Walking Lunges- 20/Leg with Barebell on back 3. Glute Kickback- Moderate Weight 4. Side Lunge with Resistance Band at ankles 5. Single Leg Squat

Cardio Program #1 • Walk for five minutes at 3.0 • Do 50 deep step-ups • Walk for five minutes at 4.0 (incline optional) • Do 50 deep knee squats • Jog for five minutes at 5.0 • Do two minutes of camel walks • Walk for five minutes at 4.0

Cardio Program #2 • Walk for five minutes at 3.0 • Do 50 deep step-ups • Lunge on the treadmill for five minutes at 2.5 • Do 50 deep knee squats • Jog for five minutes at 5.0 • Do five minutes of camel walks; then walk for five minutes on full incline at 3.0 • Walk for five minutes at 4.0

As with any exercise program, the key to success is to start slowly, stay focused and continually try to improve. Trust me, you’ll see results before you know it if you stay the course. Have fun, talk to your doctor or personal trainer if you have any questions, and enjoy the process Thanks For Reading!

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