Natural Muscle Magazine
Natural Muscle Magazine
14 Why Can’t I Get Lean? 16 You’ve Lost that Lifting Feeling 22 Say Good Morning to New Muscle Growth 26 Supplement Savvy
NM AUGUST 2016 14
42 Dr Z’s Corner Water: Hydration and Rehab 48 Workout in the Woods
WHY CAN’T I GET LEAN?
IN EVERY ISSUE
10 Taking the Stage
The four biggest diet strategy mistakes
12 Meatless Monday 38 Welcome to my World -Laura Estaphan 52 Fit Pet
24 Stay Healthy Plant Protein Bowl
27 Raspberry Cherry Oreo Mini Cakes
28 Ask Abby
40 The Fit Gourmet 44 Carb Sources 46 Athlete’s Guide for Eating on the Go
54 The Heating Effect of Protein
Natural Muscle Magazine
26 DIY Vitamin Water
Story on Page 20 On the Cover, Lindsay Messina-Bergman Photo by Noel Naganta Cover design by by Alex Gonzalez @photosbyalexg
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my two cents
EDITOR IN CHIEF Debbie Berkovits Baigrie Debbie@Naturalmuscle.net
By: Debbie Baigrie
ART DIRECTION Alex Gonzalez WEBSITE Shelly Dickson PROOFREADER Elizabeth Wozniak
CIRCULATION Natural Muscle Magazine is distributed to select gyms and health related businesses throughout the USA. If you would like to carry the magazine at your location please send an email to email@example.com, fax 8 13-35 4 -24 60, or order online at www.naturalmuscle.net. There is a one time fee for this. Natural Muscle Magazine is available free of charge at select locations, limited to one copy per reader. No person, without written permission, may take more than one copy of each issue. DISCLAIMER Natural Muscle Magazine does not necessarily agree with the views in articles and assumes no responsibility for any claims or representations contained in this magazine or in any advertisement. Copyright © 2016 Natural Muscle Magazine, Inc., all rights reserved. Readers are advised to consult their physician before starting a diet or exercise program. Natural Muscle Magazine, Inc Tampa, FL 33606
MEET OUR WRITERS ON PAGE 62 Do you want to share your p assion with our readers?
We are looking for good writers. If you think you’ve got what it takes, send us an article! Debbie@Naturalmuscle.net Natural Muscle Magazine
Two Frogs in the Milk T
his is the story of two frogs, Wilber and Joe. One day, while searching for food, they inadvertently jumped into a vat of milk. They couldn’t get out, as the sides were too slippery, so they were just swimming around. Joe said to Wilber, “Brother frog, there’s no use paddling any longer. We’re just going to drown, so we might as well give up.” Wilber replied, “Hold on brother, keep paddling. Somebody will get us out.” And they continued paddling for hours. After a while, Joe said, “Brother frog, there’s no use. I’m becoming very tired now. I’m just going to stop paddling and drown. It’s Sunday and nobody’s working. We’re doomed. There’s no possible way out of here.” But Wilber said, “Keep trying. Keep paddling. Something will happen, keep paddling.” Another couple of hours passed. Joe said, “I can’t go on any longer. There’s no sense in doing it because we’re going to drown anyway. What’s the use?” And he stopped. He gave up. And he drowned in the milk. But Wilber kept on paddling. Ten minutes later, Wilber felt something solid beneath his feet. He had churned the milk into butter and he hopped out of the vat.
DAVID MINELLA ( New IFPA Pro!) I competed in two shows this spring - the WPA Sword of the Titans, J une 18 in Newport News, V A, and the OCB Colonial Open, J uly 9 in Yorktown, V A. I finished st in pen ightweight at the W show, 1st in Open Short at the OCB show. 1st in Masters at both shows, and I won the Overall at both shows as well. A pretty decent season!
taking the 10
Natural Muscle Magazine
V EGET AR IAN BO DYBU IL DING
I am sure some of you read the title of this article and thought “What?!” Yes, you read it right. I am proposing Meatless Monday’s to you for two reasons. The first reason is health and the second reason is the environment. Or you could look at it the other way, environment first, health second. But whichever way you look at it, you can’t go wrong. Both are beneficial to you, your loved ones, and the environment. Oh, and I can’t forget the animals! They will love you too for making this change to your life. C’mon, it is only one day a week to improve your health and save the Earth’s resources. Ready to join in and make a difference?
the war on this day” . Sid Lerner spread Meatless Monday awareness through schools and campuses around the world. It has even caught on globally today.
FOR HEALTH-According to a recent study from the American Heart Association, there is a clear connection between meat consumption and a stroke. Their analysis published in the AHA journal, STROK E, found that the consumption of fresh and processed red meat is significantly higher with risk of total stroke. Each serving of meat increased this risk by 11-13%. Also, according the AHA, about 7 9 5 ,000 people experience a new or recurrent stroke every year, with someone dying every 4 minutes. With stroke, heart disease, and cancer on the rise, you can’t afford not to. The Meatless Monday campaign is to help people cut down on the amount of meat to reduce some risk. FOR THE ENVIRONMENT-Agriculture is responsible for the 14 % of the world s greenhouse gases. significant portion of these gases come from methane gas which is 23 times more powerful than carbon dioxide, which contributes to global warming which is comparable to the pollution produced by cars. So if we cut back 1 day a week, we can reduce the amount of methane gas produced by the animals. You could even carpool that day to cut back even more. Every little bit we do together today, makes a huge impact for the future tomorrow.
Monday is the beginning of the calendar work week for everyone. Plus, the name sounds way catchier than Meatless Tuesday’s. Most of us begin our week on Monday and set intentions to eat healthier after the weekends. So why not start the week off right by eating meatless. There are so many protein rich meatless meals that you won’t even miss your meat. o find great meatless ideas, go to www.meatlessmonday.com . But, if you do happen to forget and possibly can’t do it that day, please pick a day of the week that works for you.
Natural Muscle Magazine
By IFBB PRO MARZIA PRINCE The Healthinista
Red meat and processed meats are associated with cancers and heart disease. Meat has saturated fat that will increase your cholesterol. Even lean cuts of meat have fat marbled in it that you can’t see. Eating saturated fats on a daily basis will promote many diseases such as heart disease, cancer, diabetes, and obesity. By reducing your intake of meat, you reduce your risk of these diseases. By eating more fruit and vegetables in place of meat, you will reduce your risk of cancer. You will improve your nutrition; therefore improve your overall health. Studies say, people who eat low meat or vegetarians, have lower body fat and overall live longer lives. One day a week meat-free can’t hurt you.
ENVIORNMENTAL BENEFITS THE STORY BEHIND MEATLESS MONDAY
Meatless Monday’s was founded by a marketing professional named Sid Lerner in 2003. He was diagnosed with high blood pressure and coronary heart disease. He was advised to eat less meat and more fruits and vegetables. He proposed a campaign that targeted both the health of people and the planet. He came up with Monday for a multitude of reason and thought it would be a healthy start to the beginning of the week. A weekly reminder to eat healthy every week helps people stay consistent. The concept came from WWI when the FDA in the US rationed families to reduce consumption of key staples to help the war. One of these items was meat so the term “ Meatless Monday “ was to remind them to reduce meat intake during
You can reduce your carbon footprint by reducing the amount of meat you intake. The less meat you eat, the less demand for it, therefore it will reduce carbon emissions. Agriculture uses a lot of water. You can minimize water usage by eating less meat. It will also reduce fossil fuel demand. If everyone did this one day a week, the world could be a healthier planet. To build a better world in the future we all should make changes in our lifestyles now. Not all the changes we have to make are easy; and not all the easy changes we can make are meaningful. But making just one day a week a meat-free day really is the little thing that can make a big difference. By making a simple change in the way you eat, you are taking part in a world changing campaign where what’s good for you is also good for the planet.
t . . s g g k r , k
t e u e d
g n u s
MEATLESS MONDAY RECIPES Black Bean Burgers Makes 2
Olive oil spray cup finely chopped onions cup finely chopped carrots cup finely chopped mushrooms 2 cloves garlic, minced 2 tablespoons ketchup 2 teaspoons Dijon mustard 2 teaspoons ground cumin 2 teaspoons ground chili powder 1/ 4 teaspoon salt 3/ 4 cup black beans 1/ 4 cup panko bread crumbs Spray olive oil spray to coat frying pan. Add your onions, carrots, and mushrooms. Sauté for 4 -5 minutes, until softened. Add garlic and stir for 30 seconds. Add the ketchup, mustard, cumin, chili powder, and salt. Stir to combine. Remove vegetables from heat and set aside to cool. Once they’re cool enough to handle, place the vegetables into a food processor with the black beans and bread crumbs and pulse a few times to combine. Form the mixture into two large patties. Place patties on a foil-lined baking sheet and spray with olive oil spray to coat so they don’t stick and bake for 15 minutes at 4 5 0° . When done, place them on a bun using a spatula and garnish with your favorite burger toppings. Avocado is a nice compliment to black bean burgers. Nutrition info for 1 black bean patty: Calories: 203.8 , Fat: 5 .6g, Carb: 32g, Fiber: 7 .4 g, Sugars: 6.1g, Protein: 7 .7 g
Prep time: 15 minutes
Quick Greek Salad
6 Tbsp olive oil 2 Tbsp fresh lemon juice 1/ 2 teaspoon fresh chopped garlic 1 teaspoon red wine vinegar 1/ 2 teaspoon oregano 1/ 2 teaspoon dill weed Salt and freshly ground black pepper 3 large plum tomatoes, seeded, coarsely chopped 3/ 4 cucumber, peeled, seeded, coarsely chopped 1/ 2 red onion, peeled, chopped 1 bell pepper, seeded, coarsely chopped 1/ 2 cup pitted black olives ( preferably brine-cured) , coarsely chopped A heaping half cup crumbled feta cheese Whisk the olive oil, lemon juice, garlic, vinegar, oregano and dill weed together until blended. Season to taste with salt and freshly ground black pepper. ( Can be prepared 3 hours ahead. Let stand at room temperature. Rewhisk before using.) Combine the tomatoes, cucumber, onion, bell pepper, olives in a bowl. Toss with dressing. Sprinkle cheese over and serve. Yield: Serves 6.
T ip : T o tak e some of the b ite away f rom the onions, af ter you chop them, soak them in a little vinegar or lemon j uice. Adapted from damndelicious.net/ 2014 / 06/ 20/ avocado-pasta/
WHY CAN’T I GET LEAN? THE FOUR BIGGEST DIET STRATEGY MISTAKES
By Steve Marteski
By: Steve he vast ma orityMarteski of diets fail within the first few wee s. Once we start a diet, any diet, just the fact that it is a decrease in calories and a change from what we were
used to doing, we will invariably drop some pounds within the first few days. But after that first wee , and once the body adapts to the new diet is when the real diet begins. The same is true of contest diets but on a much more complicated level. We cut our calories, we start cardio, we start taking fat burners and we lose weight. After a few weeks, however, the weight loss stops. So now we cut even more calories, add even more cardio and take even more stimulants. We lose another couple pounds, but after a week or two, it stops again, e cept now we loo
at and feel e hausted. o what
are we doing wrong? Here are the top four strategic errors that are sure to smother even the most resolute diet efforts:
TOO MUCH, TOO SOON:
We start a diet, and we start it hard. We throw everything into the diet. We cut calories, we start an hour or two of cardio per day, we hop on all the pre-workouts, fat-burners and cutting compounds we can find. It wor s great But, after a few short weeks, it stops, and since we are already ultra-low on calories, already doing tons of cardio, and already at our physiological limits of stimulants, it leaves us with nowhere to go ( except to cut even more) . The problem with this strategy is that it shocks the system a little too much, and with massive action comes a massive reaction. The body reads what’s happening as a threat to its survival and q uickly adjusts by shutting you down. 14
Natural Muscle Magazine
It slashes metabolism and initiates all sorts of body processes and releases chemicals so it doesn’t die. Generally, it’s better to do the minimum to achieve a desired effect. Start with just diet changes, and see what happens. Cut 20% calories or so from your diet and do no cardio or stimulants just yet. If it doesn’t yield results within a week, you can take the next step, if it does, you can still take the next step. This is not unlike being a pool shark and hustling money. If he shows up and plays his best game first and ust dominates his opponent, he may win a lot of money in his first game, but no one will want to play him after the first game. If, however, he sandbags a bit and saves his best game for later, it won’t be such a shock to the crowd and he can get big money games going forward.
cessful diet is not monitoring body cues and making the correct adjustments. We are trying to take our body fat to levels that our body does not want to be, and as such, even if you do everything right it is going to fight us on it. he way to overcome this is to trick it and stay one step ahead. Cycling carbs, adding in cheat days/ meals, replacing carbs with fats and vice versa and cycling energy expenditure are all strategies to keep the body guessing. What is req uired varies greatly from person to person, so experimentation is req uired. Try a week of heavy cardio, then stop, or have a day or two where you drastically increase or decrease carbs, then monitor how your body reacts. s they say, the definition of insanity is doing the same thing over again and expecting different results.
Never is timing your macro intake more important than when you are on a highly restricted diet. The body is using everything it gets right when it comes in and is storing nothing. For this reason, it’s very important to build your diet around your training and body clock. The bulk of carb intake should be in advance of training to both give us the fuel for intense workouts and prevent the body from falling too deep into a deficit and reacting by shutting down the metabolism. s a generality, focus your highest caloric intake before your highest energy expenditure, and keep it low when you are not doing anything. We can only pull from body fat at a limited rate, and sedentary times are a great time to live off body fat. Protein should be kept constant for the most part, as it is needed always to preserve muscle.
Another mistake that can make for a frustrating and unsuc-
It’s amazing how many dieters still don’t drink enough water. Water is literally the conduit by which every process in our body happens. The body uses water to operate the kidneys, liver, digestive tract and everything else. Slowing body processes is as simple as reducing our water intake. Having even a small shortage in water for an hour a day can put a halt on fat mobilization. Stay plenty hydrated at all times. If you drink a certain amount every day, add ½ gallon spread throughout the day and see how you feel. If you feel better, or even different, the chances are you weren’t getting enough. Diets can be tricky, and they are unpredictable. What worked for one person may not work for another. Even what works for one person one week, may not work at all the next week. Our body is an incredibly adaptable machine and we have to be able to adapt one step ahead of it to get it to do what we want.
YOU’VE LOST THAT
LIFTING FEELING Y ou have hit the gym hard over and over again, are eating well, but have lost that drive to go. It all seems mundane and routine. You can’t put your finger on it. hings have gone well, but for some reason it all has become more of a chore than an energi ed passion. Why he first thing many people point to is lack of motivation. “ I have no motivation to go to the gym” , “ to eat healthy” , etc. That’s not it at all. This leads to self-punishment and negative self-talk, aka, beating ourselves up mentally. “ You’re lazy.” “ You don’t work hard enough.” “ You just don’t want it bad enough.” The conversations we have within ourselves are often the harshest and most cutting conversations. These are things we would never say to another person, but yet we tear ourselves down and apart without realizing it. If it is not lack of motivation and self-discipline, what is going on? There are several possibilities, and even better there are ways to overcome this phase and get that fire and energy back. SLEEP As hard as you may work in the gym, your body will only recover, grow stronger, and adapt to the greater stress you place upon it, through rest and recovery. Q uality sleep is critical. uch li e filling your car with only a few bucks worth of gas each day, it will go for a while, but is not able to go the full distance it could if the tank were full. Getting by on less than optimal sleep, affects not only your training, but your energy levels, thought process, and productivity levels in all areas.
routinely take a week or so off from lifting every 4 -8 weeks. There comes a point, both mentally and physically, where it seems I have accomplished what I wanted with a particular weight training program, and I am ready to be done with it. I will end the workout cycle and take a week or so off from lifting. For me, I will still keep up with my nutrition and cardio workouts, even adding in a session at times, and use the time as an active rest period to recharge both physically and mentally. When I do go back to the gym, I will have written an entirely new workout plan with different exercises, sets and rep ranges, muscle group pairings, and techniq ues. I have found it keeps me progressing and I believe injury free for the most part over the years.
STRESS Sometimes life gets the best of us. Things outside of the gym affect us as we deal with a variety of stress in our lives at wor , home, family, school, financial, and the list could go on and on. Stress affects everyone differently, but it does take its toll. It is a good idea to look at what is causing the stress, and find ways to best manage its impact in our life, while we work through the stressful situation itself. Maybe a massage or a counseling session or a weekend away would be helpful. It may not resolve the stressful situation itself, but it will allow for better management of its impact on your physical, mental, and emotional health as you continue to deal with it.
TAKE TIME OFF Contrary to the many social media memes you may see oating around, you will not lose your NUTRITION Without the proper fuel, you cannot gainz” because you didn’t work out for a few days. Your achieve your training goals. If you are not taking in enough body can only adapt and recover when you rest. Taking nutrients, your body cannot build muscle, fuel your metaboa few days off, even as much as a week or two, will not lism, and function in all areas at optimal levels. Likewise, if suddenly send your body into some crazy transformation you are overloading it with junk, that will only serve to slow that lands you back at your starting point before you ever your results as well. started training. Listen to your body. Eat well, keep up with some activity to stay active – cardio sessions, try some TRAINING TOO LONG Maybe you are eating and yoga, stretch and foam roll, and relax. In short order you sleeping well, but your training still seems to be sluggish. will feel better, energized, and that familiar itch and drive It could just be time for a change. In my own training, I will burn again. You will know it is time to get back in the gym and lift weights. 16 Natural Muscle Magazine August 2016
By: Frank Gigante, Natural Pro
TRAINING PROGRAM When you are ready to go back to your weight training program, do not pick up where you left off and go through the same workout program you left. Your body will q uickly fall into the same groove and it will become a mundane and bored routine. Change it up. Write or find a new wor out program. reate this training regimen to use different exercises, different sets and rep schemes, add in different intensity techniq ues, like supersets, drop sets, compound sets, and even pair muscle groups differently in this routine. If you always work chest and triceps together, try chest and biceps, or give arms their own day. Do something different to keep it fresh and new for yourself mentally. The last thing you want is your workout to become as automatic as brushing your teeth. Your mind and body can do that on autopilot to a point where it no longer takes much effort or concentration to accomplish. If you want to keep progressing in your workouts, you do not want your body working on autopilot. NUTRITION When it comes to nutrition, variety is key as well. If you are meticulous with your meals and tracking macronutrients, you know the value of a nutritious eating plan. You probably have a set number of meals that you can rely on to meet your needs and see the results you want. However, there are numerous foods and meal ideas out there, that are just as healthy and will meet your nutrition needs. Find a few new meal ideas or recipes and make them work in your favor. There is no reason being healthy has to mean bland and boring meals. Look for foods you haven t been eating in a while and find ways to incorporate them. Having new and tasty meals to look forward to each day will definitely go a long way mentally in eeping you on track towards your goals. WELL BEING Aside from the training and nutrition aspects, overall health and well-being are important. Managing stress, illness, lack of sleep, and emotional wellness are eq ually important in keeping your mind and body running at optimal levels. Take the time to invest in yourself. Find ways to manage stress, create a better nighttime routine to
r or o d
improve sleep q uality, enjoy some relaxation time and activities and nurture yourself a bit more. While these aspects are a bit more intangible than having a specific number of sets and reps in the gym or a concrete nutrition plan, they are worth the investment and taking better care of yourself in these areas will pay huge dividends in the long run. Finally, if all of these ideas still donâ€™t seem to rejuvenate your passion and spirit, try something different. Doing cardio on fitness e uipment can be a chore. a e advantage of great weather and get outdoors. For me, I have enjoyed being a beginner in many ways both in the gym and in cardio. With the summer months I have taken my cardio training outdoors to run stairs, do hill sprints, push a prowler sled, and anything else I can try that will still accomplish my cardio goals, but is completely new and
different for me. Find new activities. Hiking, biking, rock climbing, rollerblading, swimming, rowing, etc. are all great ideas. Look for clubs or groups in your area and immerse yourself in something new. Fitness is not only found in the weight room. Find ways to challenge yourself away from the gym. It will be worth it and it will help that fire to burn strong again. Feel free to catch up with me online on Facebook at www.facebook.com/ frankgigantenaturalpro. If you want to continue this discussion, I encourage you to email me at: firstname.lastname@example.org. If you want even more hands on help or detailed plans check out my online coaching site www.naturalprofitnesscoaching.com and letâ€™s work closely together to keep you on track and moving forward throughout this year. www.NaturalMuscle.net
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Natural Muscle Magazine
Lindsay Messina-Bergman SHIFTING FOCUS
ON THE COVER
On the fourth of J uly weekend, 2015 , I found out I was pregnant. I was shocked, excited, nervous, and scared. All the emotions were running through my body, especially since I was four months away from my wedding date. I was confused, didn’t know what I was going to do, whether we are going to go forward with the wedding, cancel it, or postpone it. It all happens so q uickly and we weren’t expecting it. Fast forward a week or two later when everything really sunk in and I realized that this was a gift from God and we were so excited because we’ve always wanted a family.
Noel Daganta p hoto
Natural Muscle Magazine
y name is Lindsay Messina and I’m originally from New York and I absolutely love my family. I have such great family values and I got into health and fitness when I was 21 years old. I come from a family that struggles with their weight and that has health issues. I fell in love with health and fitness and started competing at a young age, won a bunch of shows as far as Fitness America, Bikini America, WBFF Ms. Bikini World Championship 2012 and 2013. I have been on multiple covers of magazines,
worked with top agencies in New York and also worked with Q V C, Lady Foot Locker and Under Armour. To say the least, my experience before the age of was pretty involved with the fitness industry. I developed a health and training and coaching business, coaching aspiring competitors and fitness models and being a mentor and showing them what to do, preparing them for their big day or their big photo shoot. I was always a girl who worked really hard. I loved work. I loved challenging myself. So for me to work 10 hours a day was something I really enjoyed to do. I always got on the airplane. I always ew around the country and really lived the life of glory,being able to do whatever I envisioned. ow, finding out that I was pregnant in uly of , my whole life turned upside down and I wasn’t sure how everything was going to plan out. I moved from New York to North Carolina, met my husband Mike. We got engaged. We got pregnant and we got married. So within six months of my life, I have completely shifted everything, my mindset, my priorities, and really where I need to put my focus. But the crazy part is I’ve always been athletic my entire life. I was always on a varsity team in high school, running trac and field. I’ve always lifted weights. I was a very competitive person and I always walked around pretty toned and slender and tight and everyone used to always say that it’s your genetics. You always look like that. Lindsay Messina always looks toned and skinny and in shape. Well, when I got pregnant, I was super sick. I probably melted into the couch the first wee s of my pregnancy. I was nauseous. Everything made me sick. I hardly ate. I was tired all the time and I ust couldn t believe the feeling that I had the first three and a half months leading into my wedding and the first three and a half
months of me being pregnant. I gained pounds my first trimester, which wasn t so bad and I was on a really good path. After my wedding and after I believed the stress was released from preparing for our big day, my body just reacted to being pregnant. Five foot one, small frame, being athletic my entire life, being the height of my business, the height of my career, being one of the top fitness models and always wor ing really hard to achieve all of my goals, in nine short
months of me being pregnant, I gained close to 8 0 pounds. I was super uncomfortable and I realized my life was going to change for the better once we started having a family. So now, I can’t believe that I’m a mom. I can’t believe that it has really come together for me as a whole. My whole life, I’ve always dreamt of having a really big family, having everyone over our house. But as a woman, you struggle with the balance of what my life used to be versus what my life is now. Where actually my priorities and where actually my focus. So for me personally, being a mom is the most rewarding job. I would never change it for the world. I can’t wait to have more kids and grow our family. But I’ve realized that there’s a whole another meaning of balance. There’s a whole another meaning of putting your family first and figuring out what your true values are. So while I was pregnant and now being a mother of my daughter, you have to do some soul searching. I had to do some soul searching. I had to figure out what my purpose was in life and what I was really meant to do career-wise, my focus point with my business and also me being a wife and a mother. \ So now, still looking at my body, 8 0 pounds overweight while being pregnant, I gave birth to my daughter and I was still about 5 5 pounds overweight and I looked at my body and I said, “ Is it ever going to get back to where I used to be?” Then I would look at my daughter and I would say every pound on my body is worth it and I’ve made a decision the week I delivered her to own every stage of my transformation as I just did owning my stage for every moment of me growing a belly bump and growing into growing my daughter. I really feltempowered, comfortable in my own skin, curvier, and just loving every stage of the process of me getting back to my post body weight or post baby body and the decision that I ve made was my family is going to come first. y daughter is going to come first and then so then I really figured out how
to monetize my time and to work out to the best of capabilities that I can from home, go for walks with Avery or even hit the gym if I can once in a while. But I don’t stress myself out and I don’t kill myself. I m on a very clean eating regimen. I eat five to si times a day. Two of the meals are protein shakes that are great for moms that are nursing and all the other meals are smaller meals. Healthy balanced proteins, carbohydrates, fats and fruits. I do wor out between four to five times a wee and my wor outs vary and every single week I’m seeing my body change and I’m feeling tightness in my body and I’m feeling conditioned. But what I really love is the bond that I have between my daughter and myself and my husband and really as a woman I feel like you raised to another level of confidence when you become a mom because not only do you have to raise this little baby. But you have to really master multitasking, balance and monetizing your time to the things that are really important to you. So I am truly blessed to be able to work from home and to serve aspiring fitness models and people who want to open or run an online business and I get to coach and help people with branding from home and really work virtually to give my expertise and now I’m honored to be on the cover of Natural Muscle Magazine sharing my story and sharing my purpose with all of you guys. What I want to say is to all the new moms is don’t get discouraged. Don’t give up on yourself and I’m just like you. I have the feelings, the hormones, the change, the struggles just like you and making the shift and having that change in your life is a pretty big deal. But what we need to know is that we’ve closed one door in our lives and we opened up another one becoming moms and living a life of raising our children and whatever comes after that as far as how our bodies look, how much we can give to work or how much we can give to our business or our goals, that will all come because what I know too is soon Avery is going to be in school and I’m not going to put so much pressure on myself. Right now I’m enjoying every moment with her and I don’t want to miss these times and I don’t want to overstress myself out. So my goal is to get into the best shape possible because I want to be her idol. I want her to start noticing me going to the gym at a very young age, living a healthy lifestyle and I want her to know that I put her first and our family first no matter what. So my goal as a mom is to engrave these values into my family so this way they could carry them through in their life and to be the best role models for themselves and the people that are in their life and that’s what I’m looking to do. So the big shift with me slowly losing the 8 0 pounds has been feeling confident at every level and now I get to appreciate or I get to relate to so many women out there who struggle with weight and the feelings that they had and uncomfortable in their own skin. I’ve been there and I know what that feels like and I’m excited to help so many other moms feel confident and get their se y bac and to really feel ownership in their own skin and love every moment of this new chapter in their life. I’m excited for you to follow my journey. I’m excited to connect with you and thank you for listening into the future to our loving, beautiful families and to all of you who read my message.
say GO O D MO R NING
TO NEW MUSCLE GROWTH There comes a point in everyone’s training when gains in both size and strength begin to slow down. If you’re not careful, gains can even come to an abrupt halt.
One of the best ways to tip-toe around plateaus is to arm yourself with an extensive exercise library. Giving yourself a library full of compound exercises is the best way to keep your workouts fresh and your gains consistent. Compound exercises like the sq uat and deadlift are staples in everyone’s workout, and are often incorporated as strength and size plateau busters as they naturally boost your body s levels of free owing testosterone. BUT what do you do when your sq uat or deadlift plateaus? When this happens, it may be time to say ‘ Good Morning’ to a new exercise. The following simple compound exercise may make all the difference in your training.
Say Hello to Good Mornings
The Good Morning is an often neglected and sometimes completely unknown compound exercise that predominantly targets the hamstrings. They are, however, usually performed in conjunction with a back training program as they also work as a glute/ hamstring tie-in and an excellent erector spinae strengthener. In terms of plateau-busting, they can help break through leg training plateaus as they encourage muscle balance between the often overtrained q uadriceps and the largely undertrained hamstrings. By hitting the glute muscles, Good Mornings also help to improve your stability and control of your sq uatting form. For example, next time you sq uat, monitor your nees. Do you find that they cave in his is a weakness warning. By tightening up your rear end, however, you can correct this form issue and actually increase the strength of your sq uat. Since the Good Morning is not a well-known exercise in the gym, it may be hard to find proper coaching.
Tips to Performing Good Mornings
A correct Good Morning begins with you in a regular sq uatting stance ( feet about shoulder-width apart and knees slightly bent) and the bar should sit slightly below your trapezius 22
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muscles. Throughout the exercise, your lower back should maintain a slight arch and your abs should stay engaged from beginning to the end of the movement. When you are finally in position, keep your head up and bend forward at the hips while maintaining a slight bend in your knees. our body structure and level of e ibility will determine how far you bend forward without breaking proper form. When you have reached this point in your Good Mornings, return to the standing position, stopping just before you reach completely erect. There is a lot of controversy surrounding Good Mornings. Many trainers and athletes will avoid this exercise altogether as many argue it can lead to lower back injuries when performed incorrectly. So, if you are new to the Good Morning, take it easy. For many, beginning with an unloaded Olympic bar is the best option. As techniq ue is detrimental to succeed-
ing with this exercise, develop the best form possible before stepping up in weight. Allmax Nutrition can help you say Good Morning to new muscle growth with TestoFX . Completely reformulated to include Testosurge™ and Novaldim™ technology, TestoFX will boost the bioavailability of testosterone in your body by up to 28 4 % by inhibiting deactivating testosterone fighting chemicals and hormones. It also includes a cortisol inhibitor, which helps to protect muscles from excess stress to the body. So arm yourself with TestoFX and rise, shine and grow with Good Mornings. With these two tools in hand, you will be able to annihilate your training plateaus for good.
J ennifer Nicole “ We are all of us stars, and we deserve to twinkle.” - Marilyn Monroe. This is one of the most beautiful q uotes ever uttered by Miss Monroe, and it’s especially touching because it comes from someone that spend much of their adult life as a star in the form of a celebrity. We all deserve to have our time to shine, and it’s a matter of taking the opportunities that are granted to us to show what we can do. It speaks to the imbalance of attention given to only the best and brightest among us, even though we all have something to say, a talent to behold, and a spotlight that we deserve. More inspiration at www.J oltOfJ NL.com
Plant Protein Bowl
Best P lant P roteins f or Muscle Growth
Building muscle is possible on a plant-based diet. The following is a great list of plant protein foods to support lean mass and muscle recovery.
Darla Leal, LCPT tayhealthyfitness.com
Popular seed grain among athletes. This superfood contains all essential amino acids to create a complete protein at 8 grams per one cup serving.
Plant foods actually contain large amounts of protein to support muscle growth. V egetarian athletes are maintaining lean mass and improved athletic performance eating plant-based protein. This simple recipe contains superfoods that are nutrient-dense and full of muscle building protein.
Ingredients: 1 cup cooked green lentils 1 cup cooked or canned chickpeas 1 cup fresh cooked or packaged edamame 1/ 3 cup raw pumpkin seeds Fresh spinach, chop large handful 1 large carrot, freshly grated medium red pepper, finely chopped Âź cup extra virgin olive oil
Wide variety to choose from, and if a food allergy isnâ€™t an issue, nuts are simple to incorporate into your diet. Nuts are nutrient dense, full of healthy fats, fiber, and protein. aw whole almonds contain 30 grams of q uality protein per 1 cup serving.
Fresh lime and lemon juice Fresh ground pepper
Tempeh and Tofu
Plant-based meat alternatives made from soy. Tofu and tempeh are versatile, ta e on the avor of sauces and excellent muscle building food. Tempeh provides 30 grams of protein per 1 cup serving.
Chia and Flax seeds
Athletes incorporate these popular seeds to boost protein and healthy fats. These super seeds contain Omega-3 fatty acids, antioxidants and 7 grams of protein per 3 tablespoon serving.
Beans and Legumes
Combine beans and brown rice for a complete protein. Beans and legumes are full of uality plant protein, fiber, and antioxidants. Chickpeas contain 39 grams of muscle building protein per 1 cup serving.
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This salad can be served room temperature or cold. All you need is a large serving bowl for the ingredients. Prepare all ingredients according to individual cooking instructions. If using organic canned produce, you will be ready to go. Place drained lentils, chickpeas, edamame seeds, and pumpkin seeds in a large bowl. Stir to combine. Add fresh chopped spinach, grated carrot and finely chopped red pepper. tir again until well combined. Drizzle Âź cup of extra virgin olive oil over plant food mixture. Sq ueeze juice from the fresh lime and lemon over vegetables. Add fresh ground pepper and stir to combine. Let the mix set for at least minutes to absorb the citrus dressing. aste for avor. Add more citrus if desired or spice it up with a tablespoon of fresh chopped cilantro.
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TRAINING When it comes to making continual progress with your physi ue you must first focus on creating an effective wor out program that is geared specifically towards your personal needs and goals. Next in line is turning your attention toward fueling your body with the proper nutrients every single day so that your intense training sessions are supported by top q uality proteins, carbs and fats for recovery and growth. nce these two elements are firmly in place it is time to set up a meticulous supplement protocol that will round out your program and provide for you that final edge that ta es you from adeq uate to extraordinary. However, just as important as the specific products you utili e is also how and when you take them! And with that in mind, let’s take a q uick look at the why’s and when’s of some of the most effective supplements we have at our disposal.
Savvy By: Eric Broser
L-GLUTAMINE Why:: Glutamine helps to release growth hormone, increases nitrogen retention, staves off muscle wasting, and gives a powerful boost to the immune system ( perhaps its most important effect) . When: Take 5 -10 grams 30 min before pre and post workout meal, as well as final meal of the day.
ESSENTIAL FATTY ACIDS Why: EFA’s are essential for overall health, proper hormonal production ( including testosterone) , fat burning, mood, insulin sensitivity, skin and hair, and a myriad of other important functions. When: The exact amount in grams you consume depends on your size and goals, but strive to get in at least half your overall daily fat intake from EFA’s, preferably split evenly amongst all your daily meals.
FAT BURNERS/STIMULANTS MULTIVITAMIN/MINERAL ( high in antiox idants)
Why: This should be used to make sure that you are meeting all of your micronutrient needs, as we all know that cooking methods and the q uality of the foods we eat often compromise the vitamin and mineral content. Intense training, stress, and environmental factors cause a lot of free radical damage, which is why you should seek out products high in antioxidants, or add an antioxidant blend to your basic multi. When: Take with food at both breakfast and dinner.
CREATINE/BETA ALANINE BLEND Why: Use a supplement that contains both of these thoroughly researched performance enhancers, since they work from two distinct physiological angles and are q uite synergistic. Creatine increases creatine phosphate within muscle cells, which hastens ATP resynthesis, allowing for greater strength and power. As
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well, creatine helps volumize muscle cells, which creates a more efficient anabolic state. Beta lanine combines with histidine to increase muscle carnosine levels, which has been shown to dramatically improve endurance, delay neuromuscular fatigue, and raise the anabolic threshold by buffering muscle acidity. When: Take 2-3 grams of creatine and beta alanine with your pre and post workout meals. On off days take a single dose with breakfast.
L-LEUCINE Why:: More and more research is pointing to the fact that leucine is the most anabolic and anticatabolic of the branched chain amino acids, acting primarily through the mTOR pathway. Leucine greatly increases protein synthesis independent of insulin and has even shown powerful fat loss properties through increased expression of uncoupling protein 3 ( UCP3) . When: Add 3-5 grams to your pre and post workout meals. Additional leucine can be taken intraworkout.
Why:: Used intelligently ( without abusing them – too high a dose, and/ or too often) “ stims” like caffeine, yohimbe, synephrine, guarana, and others are great for a q uick energy boost when feeling lethargic and some definite peformance enhancement. In addition, most increase thermogenesis, which assists in melting body fat. When: Always read label directions carefully, but in most cases, a dose upon awakening and 30 min before training/ cardio is a sound protocol. Never take too close to bedtime.
NITRIC OXIDE (NO2) BOOSTER Why:: Compounds such as arginine, citrulline, betaine, beet root and agmatine are capable of dilating the blood vessels, resuting in an enhanced muscle pump. And not only does a pumped muscle feel awesome, but the increased blood ow assists in bringing more nutrients to muscle cells, as well as signaling specific anabolic pathways. When: These generally work best when taken on an empty stomach 30-4 5 minutes before workouts. Please note that they will wor more efficiently when not combined with stims.
OREO MINI CAKES
These mini cakes are just the right size for guilt free dessert indulging!
By: Heidi Cannon
RASPBERRY CHERRY OREO MINI CAKES Ingredients: 1 Cup Plain Cream cheese Greek yogurt 5 Large cherries 1/ 3 Cup raspberries 2 Scoops V anilla Q uattro Protien sp. tevia berry avor sweetener 3 Oreo cookies
Directions: With a mixer blend Greek Yogurt cream cheese, berries and Q uattro Protien in a large mixing bowl. Pre spray cupcake tins with coconut oil. Separate each Oreo and scoop reminder of icing from Oreo into cake batter. Bake at 35 0 for 15 -20 mins or until cakes are browning on top. Let cool for 15 -20 minutes before serving
All nutritional info is based on one cake. Recipe makes 8 cakes. NUTRITIONAL INFO protein 9 .7 g calories 15 6 fat 8 .65 gâ€? carbs 11.23g www.NaturalMuscle.net
Expert Advice in Health and Nutrition By: Abby Sayler Dear Abby I have suffered with fatigue and tissue/muscle soreness, etc., symptoms of fibromyalgia. I take Armour Thyroid daily and my thyroid is normal. Would D-Ribosehelp with the muscle and tissue soreness? If so, what dosage daily? Eleana Dear Eleana, There are many causes of fatigue, muscle and tissue discomfort. If your fatigue is extreme, you may want to rule out active Epstein Barr V irus. “ V irasyl” taken on an empty stomach ( 3 upon waking and 3 at bedtime for ten days) will cause the virus to become dormant. Adrenal fatigue should be ruled out as well as low vitamin D3 and low magnesium. D-Ribose can be helpful for enhancing energy and promoting healthy muscle function and tissue comfort. Take one rounded teaspoon up to three times a day. There are, however, several other nutritional supplements that can be helpful for enhancing energy levels that complement the benefits of D ibose, including magnesium, L-Carnitine, and CoQ 10 ( take the ubiq uinol form) . Start with 200 mg Ubiq uinol taken with food. More may be taken if needed. Sincerely, Abby ----------------------------------------------------------------Dear Abby I am at a loss as to help my 9 year-old that has eczema. I have tried numerous things and some things I have been told have not been tested for child use. He has eczema and asthma and is on steroids. He still stays broken out and claws at himself all night with itching. What can I do? Karla Hi K arla, I suggest that you seriously alter your son’s diet.
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Remove all the typical trigger foods including grains, dairy, soy, corn, orange uice, peanuts, yeast, eggs, beef, por , and shellfish. Slowly wean him off all forms of sugar including honey and maple syrup. Have him chew 2 lozenges of “ Moducare” upon wakening and at bedtime ( brush teeth after) . Moducare may allow him to wean off the steroid with his physician’s assistance. I strongly recommend purchasing a chlorine removing shower filter and avoid baths. Use a tea tree soap ( if no open skin sores) to ease itching and apply emu oil to moisturize and soothe his skin. These are some starting points until more specific programs are implemented. Sincerely,Abby --------------------------------------------------------Dear Abby Can you please suggest a multivitamin for a 37 year-old woman? I am interested in vitamin B and D. Alice Dear Alice, My general approach begins with a comprehensive multivitamin mineral complex derived 100% from whole food. So many of us just don’t get our critical nutrients. Only a tiny percent of us eat 5 -7 servings of veggies and fruits daily; this leaves a big gap. Thus, the multivitamin. Your choice of B vitamins is excellent, considering the stress of modern life. I recommend the coenzymated B complex, which is independent of digestion and liver function for conversion to the active form. Of course, vitamin D is very important as all cells need it. A daily vitamin D3 supplement ( 2000 IU or more with a meal) is a smart choice. Sincerely, Abby ---------------------------------------------------------------------Dear Abby I have been diagnosed with hepatitis
C and, over the last three months, I have been using milk thistle capsules. I am about 20 pounds overweight, which I understand is not healthy for my liver. I have heard about the benefits of taking Chitosan before meals to help absorb fat from the diet, and thereby help individuals lose weight. Before putting this into my vitamin regimen, I want
to make sure Chitosan won’t be destructive or make my liver work overtime. I appreciate your insight. Kyle Dear K yle, Chitosan can be helpful. However, the concern with binders of fat is that they can bind vitamins and good fats that are important for optimal health. The key is to take Chitosan 3-4 hours away from supplements and medications. Also, a low carb, high fiber diet and increasing raw and lightly steamed veggies may help with your weight loss. If you are taking medications, I would check with your doctor about Chitosan. Sincerely, Abby ----------------------------------------------------Dear Abby I am a 50 year-old physically active woman. I ride 2 horses about 50 minutes, 6 days a week. I have been experiencing tendonitis in both arms, shoulders, and my neck for about 6 months. I am still active, although not without pain. I had read that vitamin B6 is good for the tendon issues. What would you recommend? Thank you in advance. Meghan Dear Meghan, Yes, B6 can be helpful. However, a coenzymated B complex, which includes the B6, is, in my opinion, even better. Also, Liga-Tend by Country Life has improved tendonitis in many of my clients. Add magnesium to relax muscles and MSM to support connective tissue health. Look back to see what changed relative to your riding that shifted you towards increased in ammation of the tendons. nti in ammatory supplements may be helpful. Sincerely, Abby Do you have a q uestion for Abby? Send your inq uiries to AbbysHealthandNutrition@yahoo.com She also offers free consultations. Please call 8 13-9 9 6-69 9 9 to make an appointment. And visit abbyshealthandnutrition.com to read their highly informative magazine!
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Breaking the CHAOS in Your Life ... When it’s Time to Seek Professional Help
By: Abby Huot ost people have gone through some kind of life-altering, unexpected change at some point in their lives. From being cheated on to unexpected deaths, sudden illness to losing a home, sometimes life can seem incrediblely unjust, unfair, and downright cruel. What did you ever do to deserve such horror? In reality: nothing. Some people are just handed horrible cards and you are forced to reap the consequences. Society has taught us to pull ourselves up by the bootstraps and move on, no matter how hard the circumstances for what you’re experiencing. Occasionally, however, you encounter an event so gigantic and foreign that you realize you don’t have any of the coping mechanisms necessary to move forward. The typical “take it one day at a time” advice might actually anger you because it leaves you feeling paralyzed. After all, how can Here are some signs to look for that you may need to talk to talk out your issues : you move forward when • Inability to control emotions ( anger or grief) you feel like you have • Inability to sleep two broken legs and a broken heart? • Loss of appetite In the last few years, • Inability to concentrate on simple tasks ( at work, watching TV , etc) I have personally gone • Feeling overwhelmed, lost, or hopeless through many unexpected and completely • Feeling unable to move on tragic things that tru• Shame/ hiding ly left me grasping at straws in terms of what progress but would quickly realized that the patterns of my next step in life was. The very foundation of my life, the paths and the corners I thought I saw ahead were my understanding of reality, and the understanding of actually all forming a circular pattern. I was stuck in a right versus wrong that I’d harbored were all completely track and I couldn’t get out. I finally relented and went obliterated in one evening. Everything I’d ever known to talk to a counselor about what was going on with the wasn’t just damaged; it had been completely demolished. scraps of my heart that I still had intact. I found myself buried under the charred rubble of what A bump in the road is one thing to shake off, but not I’d known as my life, alongside my sister and my mother. everything is that simple. You simply cannot figure evTo this day, I have never been so indescribably angry, erything out on your own. scared, and devastated. And two years later, I still reel Here’s one of the best ways to explain why you need to with this circumstance from time to time and grapple to go to counseling: if you’ve only ever had to use a screwtry to understand the “whys”. driver and a hammer to fix things around your house in Someone close to me started nudging me to go talk the past, you’ve been pretty lucky. Minor breakdowns and to someone about what was going on with me and I dug fixes of basic things around your home? No big deal. But my heels in stubbornly. “No”, I’d say, “I’ll figure this out on if you suddenly found yourself with your car broken down my own. Everyone else does. Lots of people have gone and the only tools you’ve ever had to use your entire life through worse things, I’ll be okay.” were a screwdriver and a hammer, you’d feel pretty lost For the next year of my life, I thought I was making
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and overwhelmed wouldn’t you? Just like a tow truck or a mechanic, a counselor steps in and rescues you from situations where you don’t have a coping mechanism or the knowledge to get yourself safely home again. Everyone can gain positive, empowering tools from talking to a professional. Here’s the big secret: It’s incredibly normal. Check your ego at the door- there’s nothing to be embarrassed about. Listen, people, it’s 2016. Many, many, many people you encounter in your day-to-day life talk to a counselor or a therapist about their lives and you probably didn’t have a clue. Having an objective 3rd party is incredibly helpful for you to sort out how your own mind works in terms of decision making and reacting to things. It often gives you unforeseen insight on how you tick and why you got that way. I’m naturally optimistic so I genuinely believed I’d be fine and would pull through any drama stronger and better on my own. After a year of trying and failing, I relented. Sometimes you can’t out-“positive think” certain parts of life. It’s just too tough. No amount of self-improvement, health, or overall physical wellness can eclipse a broken heart or mind. Empower yourself. Make your life understandable again. Asking for help sorting through your emotions can be a tough decision. It pulls you out of a state of denial and forces to cope with ugly things that nobody likes focusing much time or emotion on. The more you do it, the better and more successful you’ll be in your own life in both the good and the tough times. Be brave and find a better, stronger you.
r m r
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e n l s , e d
he Benefits of
By Aaron O’Connell www.aofitness.com
xercise and other forms of physical activity are important components of living a long and healthy life. As you age, it becomes increasingly important to stay active. Hopefully, an exercise routine is already incorporated in your daily regiment, but if not, it’s never too late to start. Your thoughts and feelings about exercise may be the biggest determinant to staying physically fit as you age. What you believe to be true is your reality, even if it isn’t true. If you buy into the notion that you have to take things easy now that you’re older, then your body will adapt and only be able to do the easy tasks. On the other hand, if you believe you can be more active than ever before, your body will adapt to the added activity. Charles Eugster is the world s fittest year old. t the age of , he too up a weight lifting program and at 8 9 -years-old he won an international fitness competition with a record score. here are always those who say they would exercise, but make excuses about why they don’t. Some of the common excuses are: “ I’m too old,” “ my medical condition,” and “ I don’t have the energy.” The irony of it all is that exercising will actually help out all of these so-called excuses and will extend/ save your life. Exercise will help you remain stable on your feet as you age. Stability is incredibly important because the likelihood of a fall causing injury increases as you get older. What’s worse is that those who have fallen in the past may develop a fear of falling and attempt to limit their activity level, resulting in an even higher risk of falling. A well rounded exercise routine will include balance and e ibility training. Balance training will help restore any sense of balance that has been lost over the years. An excellent indicator of balance is the ability to stand on one leg. If you are unable to stand on one leg or are shaky, the possibility of being injured in a fall is increased. Flexibility training will also help with balance by reducing muscle stiffness and decrease recovery time. certified personal trainer or workout buddy will help safely increase your sense of balance and minimize any risks. Resistance training ( aka weight training) reverses Sar36
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copenia ( age-related muscle loss) and increases strength. Medical studies show that muscle strength starts to decrease after the age of 5 0 and decreases twice as fast after the age of 7 0. Resistance training can double your muscle strength through muscle hypertrophy and increase your mobility. Walking speed is directly related to leg strength and a modest increase in leg strength will increase your walking endurance and stair-climbing capabilities. Resistance training also helps prevent osteoporosis. An increase in bone strength translates into a lower risk of falling and suffering a fracture. Aerobic exercise ( aka cardiovascular exercise) is the third part of a well rounded exercise routine. Aerobic exercise will aid in the delivery of oxygen and vital nutrients and remove waste. This will help reduce recovery rate and soreness. An increase of cardiac power will help keep you from getting winded and out of breath while performing everyday activities. Incorporating an e ercise routine has many other benefits in addition to those already stated. he benefits include, but are not limited to: decreased blood pressure, improved blood lipid profiles and neuro cognitive function, decreased pain, improved q uality of sleep, decreased chance of developing diabetes, improves overall health and digestive health, and decreased mortality and age-related morbidity. If you are waiting for the best time to start exercising, the time is now. Contact your doctor and discuss the risks of incorporating an exercise routine into your daily activities. You will live longer and have a higher q uality of life by starting an exercise program today. So what are you waiting for? Get moving and start living the life of your dreams!
e e h .
P R O F IL E
to MY WORLD By: Coach A
WHAT DO YOU CONSIDER THE GREATEST LESSON LEARNED? ompassion from a young age, I learned to sel essly give of my time and help those in need without e pectation of anything in return. WHAT DO YOU CONSIDER YOUR GREATEST TRIUMPH(S)? Raising three incredible children and winning my Pro Card through WBFF last J une. COMPETITION AWARDS AND ATHLETIC ACHIEVEMENTS? 2nd Place, Fitness Universe-New England, May 2014 ( Bikini Classic) 4 th Place, INBF Northeast Classic, J une 2014 ( Bikini) 1st Place, Fitness Universe Boston, October 2014 Bikini, Overall Bikini Winner Model, Overall Model Winner 1st Place, WBFF Boston, J une 2015 , Diva Bikini Model 35 +, Pro Card 2nd Place, WBFF Boston, J une 2015 , Diva Bikini Fitness 35 + WHERE DO YOU LIVE AND WHAT DO YOU DO FOR A LIVING? I live in assachusetts and I m a group fitness instructor at itness in hrewsbury, assachusetts. IS THERE ANYONE YOU WANT TO THANK? I m grateful for my supportive family and friends. When I won my first competition, they sat in the audience with no food or drink for 12 hours cheering me on with smiles on their faces - Now that’s love! LAST MEAL? Baked cod with tomatoes, kalamata olives, and capers over spinach with garlic. For dessert I had warm cherries topped with ricotta, toasted almonds and cinnamon. STATS: MARITAL STATUS: Married CHILDREN: 3 ( Ages 11, 10, 7 ) EDUCATION: B.A., English; Concentration in Secondary Education, College of the Holy Cross, Worcester, MA; M.Ed, Literacy, Lesley University, Cambridge, MA BORN: Worcester, MA AGE: 38 HEIGHT: 5 '4 " WEIGHT: 116
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LAST CHEAT FOOD? I had a salted caramel brownie from Yummy Mummy Bakery in Westborough, Massachusetts. These fudgy brownies are the perfect treat at the end of the day. WHAT IS ONE THING THAT YOU WOULD LIKE TO IMPROVE ABOUT YOURSELF? Everyone knows the importance of q uality sleep to maintain health and wellness. I’m working on slowing down to improve my sleeping habits. I never sleep!
LEAST FAVORITE BODY PART? Triceps HOW HAVE YOU CONTRIBUTED TO THE FITNESS INDUSTRY? In my group fitness classes, I motivate women to reach their full potential while educating them in making better food choices. HOW/WHY DID YOU BECOME INVOLVED IN FITNESS? Throughout my childhood, I played sports and maintained an active lifestyle. nce I became pregnant with my first child, I gained over 7 5 # 's and I noticed a huge difference in my overall health. After my daughter’s birth, I set my goal to lose the extra weight. After that success and the success of losing the weight after my next two children, fitness and overall wellness became a priority in my life. I new I never wanted to go back to labored breathing and back pain from being overweight. When I would meet women who would insist that I never had to lose a lot of weight or that I must exercise excessively and eat sparingly, I knew I wanted to get involved and show women that it is possible to get fit, be healthy, as well as maintain a balance while raising children. WHAT DID YOU THINK OF YOUR FIRST COMPETITION? I travelled alone to onnecticut at to compete in my first competition. rriving not nowing anyone, I met many fitness professionals and people I’m still in contact with today. I absolutely loved the experience! I remember the song “ Dynamite” by Taio Cruz played as I nervously wal ed on stage for the first time in a mint green tennis outfit holding a tennis rac uet that was sha ing in my hands. fter the first wal , I let go, en oyed every moment and placed 2nd! It was incredible to see what my body could achieve with a little discipline and determination. WHAT ATHLETE DO YOU WANT TO EMULATE? Tosca Reno I’ve been following her for years, and I’ve read all of her cookbooks— her recipe for sweet potato brownies and chocolate chip zucchini cake are delicious! FAVORITES: BODY PART: Legs BOOK: The Last Lecture by Randy Pausch MOVIE: Frank Capra’s “ It’s A Wonderful Life” CHEAT FOOD: Homemade pasta with sauce, meatballs, hot sausage TELEVISION PROGRAM: Late Night With J immy Fallon ACTOR: Denzel Washington & Robert De Niro ACTRESS: J ulia Roberts ATHLETE: Tom Brady WORK OUT: Boxing FINAL THOUGHTS ife with regard to fitness, nutrition, and overall wellness is all about balance. The ability to make long-term and positive changes to your physiq ue is tied to two simple actions-eating healthy and physical activity. If you feel apprehensive about working out or cleaning up
your nutrition, you shouldn’t give up. Continue your search for a trainer who suits your needs and goals, and who will transform you into a believer of the incredible benefits of fitness. SUM UP YOUR PHILOSOPHY OF FITNESS IN ONE SENTENCE? Fitness and a true sense of wellness is a way of life.
WHAT DON'T THE READERS KNOW ABOUT YOU? I have a paralyzing fear of mice. Also, I ran a race on the Regis and K elly show to raise awareness for heart disease, and I ran next to K elly Ripa and K risten Chenowith to make sure they didn’t get trampled. My picture appeared in US Weekly, which was pretty hilarious. HOW DO YOU WANT TO BE REMEMBERED? I want to be remembered as someone who is genuine, compassionate, and kind; someone who can always make you smile; someone you could count on for anything at anytime, no q uestions asked.
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THE FIT GOURMET Spaghetti, Mushrooms & Meatless Meatballs Vegan Fact: Did you know that by choosing the vegetarian or vegan alternative, the land used originally for farm animals would be able to feed By Danielle Singh, APCA The Fit Gourmet© www.fitandbeyond.com
Dr. Mimi Zumwalt
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more people off of plant protein and would help to solve world hunger?
Dr. Cory Mote, Chiropractor Photos by Jason Ellis
Sp aghetti, Mushrooms &
A healthy vegan alternative that will have you coming back for more.
Ingredients: 16 oz. package whole wheat spaghetti ( or healthy pasta alternative) 2 pinches of sea salt 1 tablespoon olive oil 1 package-12 oz. meatless meatballs ( located in freezer section) 32 oz. spaghetti sauce, low sodium 2 tablespoons fresh basil, chopped 2 garlic cloves, chopped 8 ounces shitake mushrooms, sliced 2 tablespoons fresh parmesan ( or soy alternative is just as yummy)
Meatless Meatb alls
1. Bring a large pot of water to a boil for pasta. Add a pinch of sea salt to water and add pasta; cook just until al dente. Drain pasta well and keep covered until ready to serve. 2. Heat olive oil in a small skillet over medium-high heat, add garlic and sauté for 2 minutes; add mushrooms and a pinch of sea salt; continue to cook for 5 -7 minutes or until mushrooms are tender. 3. In a medium saucepan, warm spaghetti sauce over a medium-low heat; add meatless meatballs, shitake mushrooms, fresh basil; cover and simmer. Serve sauce over pasta and top with parmesan and some more fresh basil.
T ip : I highly recommend Nate’s Savory Mushroom Meatless Meatballs located in the organic freezer section.
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WATER: from HYDRATION to REHABILITATION
DR Z ’ S C O R NER
Aq uatic Exercises for Healing & Training Mimi Z umwalt, MD Sp orts Medicine Sp ecialistt
ater, chemical formula H20, transparent uid covering over of the earth’s surface, also makes up 7 0% of our body’s tissues, is critically essential to life. For without this tasteless, odorless liq uid, we as humans cannot function or survive. Other than thermal regulation, drinking water is req uired for ALL internal metabolic processes, allowing us to perform daily tasks and other activities, vocational and/ or recreational. Thus it is extremely important to stay adeq uately hydrated, especially during hot/ humid weather while exercising/ working out. On the other hand, once we sustain a musculoskeletal injury or have had surgical procedures performed, using water as an external medium will also help us towards rehab and heal up as well. Beyond that, an aq uatic workout not only protect joints, but also adds resistance, increase intensity, and even burn more calories! Aq uatic therapy is an approved modality prescribed by physicians/ surgeons for physical therapists to use, as an adjunct to work with patients to help regain function and independence. This treatment program or musculoskeletal management is effective for manual therapy, rehab post trauma, therapeutic exercise, functional training and more. This modality is evidence-based, generally designed to maintain or improve gait, muscle strength/ endurance, balance, agility, function, coordination, e ibility, and body mechanics/ posture. The aq uatic environment allows injured muscles to rely on muscle memory without bearing weight, thus lessening impact/ stress on joints. Plus the water makes patients oat, so they do not have to support as much of their own body weight, which is very helpful for all body shapes and sizes. Participants can work on their balancing ability and enhance proprioception by moving forward, backward or sideways. This multi-directional motion is important because it simulates everyday tasks i.e. not all activities that we do is in a straight line. dditionally, physical therapists can specifically gear treatment to each individual using eq uipment designed 4 2
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for water, such as underwater treadmills or other accessory devices. Other assistive tools for use in pools include weights worn around ankles or wrists to provide more resistance, and a portable steps to practice stair climbing. For patients who need further assistance in the water, they can hold onto a long, oatable noodle for support and mobility. pecifically spea ing, water wor s by the principle of buoyancy, which means the force acting upward against gravity is maximized. By being buoyant in water, the amount of pressure and weight-bearing a patient may feel in their joints are minimized. Being partially submerged in water makes you feel much lighter than standing on the ground. Therefore, water’s physical properties can aid in a patient’s movement, reduce swelling, and lessen painful sensations. Furthermore, using massager jets will help with pain relief by stimulating blood ow and decreasing tightness to combat muscle spasms. ets also can be used over a healed surgical incision to break up scar formation and prevent tissue adhesions. Hydrostatic pressure is another property of water that is helpful in reducing in ammation. o matter how deep an ob ect is immersed, the pressure exerted by the surrounding water is the same
in any direction. This circumferential force thus assists the cardiovascular system in controlling edema in the extremities. In a similar fashion, fitness enthusiasts and group exercise instructors/ trainers also utilize this type of water workout for training/ conditioning targeting both muscular AND cardiorespiratory systems. Buoyancy is beneficial for e ercising in three ways. artially oating in water can support a movement, assist in exercise motions, or be used as a resistance tool. In other words, buoyancy-supported exercise occurs perpendicular to the water surface, buoyancy-assisted exercises are any movements that occur in the direction toward the surface of the water, and resisted exercises occur against the upward thrust of buoyancy. Utilizing treadmills under water will assist in normalizing gait patterns, improve mobility, and increase ambulation tolerance. Adding water jets can provide further resistance while walking or jogging on the treadmill, which aids in muscle strengthening/ endurance. Participants often feel stronger and can walk/ jog/ run further in water, which eventually translates to being able to workout better/ longer on land. igh level athletes also utili e underwater sports specific training, under the supervision of an athletic trainer as prescribed by a sports physician/ surgeon, to aid in their return to athletic competition. This progressive aq uatic rehab exercise regimen helps with working on techniq ue, thus their form later out on the ground is much smoother and more controlled, since they have relearned to establish normal body mechanics in the water. In summary, water is needed to sustain life in numerous ways, not only for drinking but also for athletic training/ functional recovery/ rehab. So what are you waiting for? Hurry on and sign up for an aq uatic session to facilitate/ accelerate your wor outs, so you can improve your fitness condition to compete at your best level!
Science Reveals Multiple Carb Sources Improve Performance and Recovery Over a Single-Source
CARB SOURCES where do you get yours?
By: Steve Martesk i arbohydrates play several important functions in exercise performance and recovery. Providing a steady, stable carbohydrate source for fuel during workouts has been shown clinically to greatly improve performance in both short, high-intensity workouts as well as prolonged exercise. Improved workout performance eq uals improved muscle development and increased cardio capacity. Carbohydrates also prevent the body from looking elsewhere for energy ( like muscle tissue) . In addition to this, carbohydrates play an essential role in recovery and rebuilding muscles. All carbohydrate sources though, are not created eq ual. Selecting the optimum amount and type of carbohydrates you consume before, during and after your workout has a large impact on both your performance and recovery. Different carbohydrate sources behave very different in the body.. Simple sugars, such as glucose and fructose, absorb in the system and are burned very rapidly. Other more complex carbs, such as yams, brown rice, etc. absorb much slower. In the fitness and bodybuilding community, slower acting carbs are much more sought after than their q uick acting counterparts, however, both have their benefits. uic er acting carbs are great for providing uic energy bursts as well as speedily entering the muscle post-workout to replenish depleted stores. The downside is that they can be easily converted to fat if they are not q uickly burned and also, the energy stores are q uickly depleted or stored as fat. Slower acting carbs enter the system more gradually and provide a sustained energy source for the body. The upside of this is that they are much harder for your body to convert to fat and provide more long-term energy; but the downside is that since they process slowly, they are often inadeq uate when energy demands exceed their rate of release in the system. All carbohydrate sources have a different absorption rate somewhere on the spectrum between super slow and super fast. The rate of absorption of carbohydrates is gauged by its molar mass, measured
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in grams to mole ( g/ mol) . The higher the g/ mol, the slower that carbohydrate source absorbs. On one end of the spectrum is glucose, at 18 0 g/ mol. On the other end of the spectrum is AMW2300 Waxy Maize, an engineered corn derivative that comes in at 200,000 g/ mol So what is the best carbohydrate source to take? In years prior, the answer would have been to simply take a slow acting carb source at all times. In recent years however, significant advances have been made in our understanding of the effects of carbohydrate utilization. Information from the Nestle Nutrition Institute Workshop and related studies has shown that taking multiple transportable carbohydrates as opposed to a single source of carbs increases maximum carbohydrate utilization up to 7 5 % . ( From 60-7 0 grams per hour for a single slow-acting source to 105 g/ h for multiple sources.) In other words, taking multiple carb sources before and during your workout can increase muscle energy usage by 7 5 %! A number of carbohydrate supplements are on the market geared towards athletic performance. Most use only a single source of slow-acting carbohydrate or a couple closely related sources that are essentially the same. Allmax Nutrition, for example, has introduced a new product, CarbION that uses a broad range of extremely complex and increasingly less complex engineered carbohydrates; six different sources to be exact. CarbION also uses an advanced carb utilization complex that further increases the muscleâ€™s ability to use the carbs. The energy and intensity levels reported by CarbION users support the findings in recent clinical studies in that their wor outs are longer, harder and better. Post workout ingestion of CarbION also supports maximum recovery and muscle replenishment over single-source carbs for the same reasons. Overall, carbohydrates serve several functions for athletes and fitness enthusiasts. While all carbohydrates have their place, to optimize performance, the choice is to use a blend of several high q uality carbs to both fuel your workout and recovery.
, y l s b s e p e s r
t e t d x t n . t , s e
d o h
SO, YOU WANNA BUILD SOME MUSCLE… An Athlete’s Guide to Eating on the Go Nutrition is a key component of building muscle, that’s not guess work, that’s a fact. Far too often we see hard work at the gym go down the drain because of poor nutrition habits. You need to eat well every day to get the results you want. The bodybuilder’s biggest challenge when it comes to nutrition? Eating on the go.
SCHEDULE & PLAN AHEAD
Try as much as possible to plan your week down to the smallest detail. You know your workout schedule ahead of time, there’s no reason you shouldn’t know your fueling schedule ahead of time either. Schedule eating into your day by planning to consume meals and snacks every 2-4 hours. The excuse “ I don’t have time to eat in the day” just doesn’t cut it. If you pack small portable meals/ snacks to bring with you during the day, you should be able to take a few minutes here and there to refuel. Breakfast really is the most important meal of the day. After an 8 hour fast your body is unable to provide your brain with a constant supply of glucose, this forces your body to convert protein ( that’s your muscle and fat into energy, very inefficient energy, that your brain can use thus resulting in lowered brain performance. Starting each day with a healthy balanced breakfast will get your body out of that catabolic state and kick start your brain. Even if your mornings are rushed, make sure to set your alarm 10-15 minutes early to get in a proper breakfast. You can even prepare a simple breakfast the night before and eat it on your way to work or school.
WHAT TO EAT?
Small snacks like almonds, dried fruit, and ISOFLEX protein bars are things that can easily be stored in your gym bag, briefcase or pocket. That being said, most people tend to have access to a fridge, toaster and even a microwave at the office these days, so get out your tupperware and fire up some high protein, high fibre meals I even go so far as to eep a few slices of Ezekiel bread in the fridge along with a small jar of natural peanut butter so I can have a high-carb snack at 4 pm before my 6pm evening workouts. For those without a fridge, bring items that won’t spoil, and store them in your desk or your car. 4 6
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PREPPING IN BULK
Taking time on the weekend to prepare all of your weekly meals is a key to successful nutrition. Cook all your chicken, prepare that high fibre bean salad, and portion out all of your vegetables in one intense session. A friend of mine once told me that the best bodybuilders treat their workouts like business; they get in, they get the work done, and they get out – all the while keeping it intense and working at the highest level of their ability. The same thing should apply to preparing
your meals. It doesn’t take that long to do in the grand scheme of things, it just takes some concentrated, dedicated, effort. What if you have a busy weekend? Pack your meals the night before for q uick options in the morning. When it comes to lunches or dinners, try to prepare them the night before so that you can easily grab them in the morning and go. For example, pack a salad with grilled chicken and dressing on the side, or a turkey sandwich on wheat bread. Another option is to bring leftovers, as they can make for a q uick and healthy lunch the next day. If you’re really in a bind, a peanut butter and banana sandwich only takes 30 seconds to throw together!
AVOIDING COMMON PITFALLS
Chances are you eat healthy most of the time and are aware of the many benefits clean eating can bring into your life. When your life starts to get busy and time is tight it can become really easy to fall into the habit of buying fast food or skipping meals, this is a bad pattern to fall into. Fast food restaurants are loaded with saturated fat, sodium, and excess calories. One take-out meal can easily be the eq uivalent of your daily calorie intake, and exceed your daily fat and sodium limit. Even if you think you’re choosing healthy options, it’s hard to know what exactly the cook is putting in your food and how they’re preparing it. Sometimes life throws you a curve ball and you have to be somewhere last minute with no snacks or meals with you; or maybe you just really didn’t have time to make it to the grocery store one night. Try and avoid simply not eating, skipping meals can leave you hungry, undernourished, and even slow your metabolism. When times likes these arise, don’t fret – when you’re dedicated to your diet 9 0% of the time, eating out here and there isn’t the worst thing in the world, as long as you choose wisely. Try looking for salad bars or sub shops where you can choose whole grains, lean proteins, and ask for sauces on the side. Remember to load up on veggies and drink lots of water to counteract any added sodium.
THE BOTTOM LINE
If you think about it, there are very few valid excuses for not eating clean on the go. It does take some effort and a little planning on your part, but if you’re looking to support your gains in the gym, then it’s absolutely imperative to support your diet and nutrition with the same intensity and steadfast dedication. Remember, it only takes an hour on the weekend to prepare your weekly meals, or alternatively, a few minutes each evening or morning. The time is well spent, before you know it eating on the go will become second nature, and guess what – you can keep that muscle you built at the gym.
Did you compete? Send in your high res photo and bio! to: Debbie@NaturalMuscle.net
Workout in the WOODS
By Jason Aaron Baca
take my weight lifting very seriously. I have trouble sleeping even if I miss a single workout. I’m up all night frustrated with myself because I missed a day. I had planned a trip going camping and promised to follow through. Luckily though, I brought three things necessary to get by… an exercise band, shorts, and sneakers. I realized that when you go on these trips it can actually help change up your routines from the everyday blues of the gym. Using an exercise band can really help you feel the resistance when you do the movement and gets the brain thinking about how the muscle feels as it contracts as opposed to feeling the weight you are lifting. My 3 day camping trip ended up being something my body really needed! A change in routine! It brought me back to basics with exercise performing a movement and feeling the burn. Though I wasn’t doing the heavy weight that I’d do in a gym, the overall contraction and sensation or burn you get tightening and sq ueezing your muscles as you stretch and pull the resistance band can really benefit and it did for me. If a person was to go on a camping trip where there were no weights, no pull up bars, and no jungle gym that you can utilize then your stretch band is your new best friend. It s li e a Bo e in plastic. The good news is, there are really no exercises left out with it that you would not get from the gym. The only difference is the weights. If you are like me and want to be ripped and shredded then using
a band brings in the cuts and separation nicely over time. All you have to do is follow your exact workout regimen that you would in the gym. So for example say you are working Chest/ Triceps in the gym where you d do sets at bench, sets Incline, sets decline , sets y s , sets triceps. You would do the same routine using a stretch band. Then you might say, “ Well how does a person do incline with a stretch band?” Great q uestion. Well, you wouldn’t use the stretch band for this e ercise, instead, you d find a nearby tree stump to put your feet up on and you’d do push ups so that your chest is slightly inverted. For all exercises that you are unable to use the stretch band, you can do them naturally. Bench press is the same thing as doing a standard pushup. hen for ies, that s when we can bring in the stretch band to wrap around a sturdy tree or stable object and go about your ies as you would in the gym. s yourself while you do the movement “ Can you feel the resistance?” If your answer is no then you need to shorten the band. To do this all you do is adjust the length of the band at your feet. The shorter the band, the tighter the resistance will be. You can either go loose or tight. I tend to be right in the middle. I want to get at least 8 q uality reps in of any exercise so I get the most out of my workout. So, the next time you are down and out about going camping, think again! It may be a perfect opportunity for you to improve your body and strength.
Get your p ump on while camp ing this summer! 4 8
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Spearmint A great breath enhancer, spearmint is also known for its ability to whiten teeth. Spearmint helps to relieve indigestion, and is an anti in ammatory and a diuretic which means bye bye bloating. The aroma of fresh mint will perk you up and the avor instantly refreshes. 3. Leave the pitcher in your refrigerator overnight. And V iola! Fresh, cold vitamin & mineral water that sweetens your breath, reduces puffiness, contributes to the strength and beauty of your hair, skin and nails, and provides a whole food source of a dazzling array of vitamin and minerals. You won’t want to pay for fancy bottled waters again! We like to add ice, lemons, limes or cucumbers too, for a little extra zing. Your homemade vitamin & mineral water will stay fresh and tasty for about 4 8 hours. So drink up!
By Thomas Delauer
THE TOP 3 WAYS TO WORKOUT WITH YOUR DOG…
AND STILL HAVE FUN
We’ve established that our furry family members are more than likely some of our best accountability partners that we could possibly have… That look of sorrow that they give us when we opt to have that extra cup of coffee on the couch in the morning rather than going out for a run with them. There is no better accountability system than a big pile of guilt being laid on you by man’s best friend. But let’s talk about some ways that you can get a bit more creative with how you workout with your dog ( and no, I’m not talking about using them as dumbbells like I’ve done) . It’s time to dive into some new ways that you can get your cardio and even your High Intensity Interval Training in with your dogs! No more boring fasted cardio while you both smell the morning roses. Nope, we are talking about some fun and creative ways that not only gamify the process of working out for you, but leave your dog feeling like he had a truly interactive playtime with you. It’s really the best of both worlds!
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1) FETCH TEASE AB WORKOUT
This one will leave your abs more sore than doing one thousand rope crunches AND you’re going to get a chuckle out of the entire process too ( which will only help your abs out more) ! The goal of this exercise is to accomplish as many situps as you possibly can before your dog realizes that you’ve tricked him into thinking you’ve thrown the ball for him.
Here’ s how you’ re going to do it:
Stage 1 • Start sitting in a traditional sit up position on the ground while holding a tennis ball ( or your pup’s favorite toy) . • Hold the ball while performing a sit up and at the top of the movement, pretend to throw the ball for your pup. • Once your dog runs for the ball ( or so he thinks) try to knock out as many sit ups as you possibly can until he comes back. • Repeat this until he catches on… Eventually, he will catch on q uicker and you can advance to stage two. Stage 2 • Assume the same position as Stage 1 • This time, when you rise up to the top of the movement, throw the ball for him. This does two things- 1) it shows him that you DO actually throw the ball so that he doesn’t think he’s getting jipped every time, and 2) it gives you an opportunity to crank out some more sit ups • Now, get as many sit ups as you can before he returns • Repeat until either one of you hits failure
• As soon as he fetches, you’re going to meet with him, rest for 30 seconds, and do it again his time, if you reach the ball first, you re going to do lunges you can vary this up too) This simple exercise mimics the same kind of movement that you would get out of doing boring old cardio in the gym, except you get the added benefit of ma ing your dog the happiest guy on earth D you re going to find that time ies a lot faster when you re outside enjoying yourself rather than being cooped up in the gym.
3) Squat Jumps!
This one may only work for those with more agile dogs, however, one q uestion that is asked A LOT is how to keep up with agile dogs. here are a lot of people out there with dogs that at out have so much agility and energy that their owners don’t know what to do… Well, here’s a q uick solution for you! Here’s how you’re going to do this one: • Use your dog’s favorite ball or toy • A ssume a neutral sq uat position and hold the ball so that your dog is well aware that you have it. • Sq uat down and touch the ball to your dog’s nose so that he is prompted to jump for it when you stand up. • It’s important that you raise your hands up with the ball when you stand up so that your dog knows it’s okay to jump and so that you get more of a workout out of the process. ( You don’t want your dog to know it’s okay to jump every single time you sq uat) .
2) FETCH INTERVALS
There’s nothing too fancy about this one, yet we still don’t see many people doing it these days! Now, a q uick note, - If you have a greyhound, you might find this one difficult Here’s how you’ll perform this exercise with your dog: • Throw the ball or stick ( or favorite toy) for your dog and literally kick into an interval sprint along with your dog. You’re going to race him to the stick. If you beat him to the stick, you’re going to perform air-sq uats until he fetches.
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Dr. Mimi Zumwalt
There is a good chance that your dog will peter out pretty darn q uick with this one, so if that is the case, climb down on the oor and hold a plank position for about a minute while he recovers, then repeat the madness! These are just a few of the easy ways that you can get out and about with your furry family for the remainder of the summer. As fall approaches and the weather begins to cool down, you’re going to want to make sure that you can get the most out of your outdoor time before winter! Remember, our furry counterparts operate in an interval like fashion when it comes to exercise. Q uick, short bursts of activity are great for them, and coincidentally, they’re great for our midsections too!
THE HEATING EFFECT
By: Brandan Fokken
Does heating whey protein affect the protein content of the powder itself? You will see many answers regarding this q uestion, both yes and no. My personal opinion is yes The Mailliard effect happens when you heat protein. The amino acid lysine breaks down into a chemical furosine, which is the cause of amino acid damage in protein. Excess heat causes the Maillard reaction to occur, which reduces the amount of energy and protein available, Whey protein can also be denatured by heat. Speaking from a biochemical standpoint, when heated the protein is denatured. This means the protein’s shape starts to change in such a way that the chemical bonds start to break. High heat that is sustained at about 7 2 degrees Fahrenheit, which is the temperature associated with the pasteurization process, denatures whey proteins, destroying some bioactive compounds. When this happens, the whole chemical structure changes decreasing the protein content in your protein powder. What are the common pitfalls of baking, or cooking, with protein powder? Are there any dos and don’ts? When you cook with protein it tends to dry things out and even change the texture of what you are eating. So if you are cooking with it, be sure to measure it correctly. More isn’t always better in this case. Would the same denaturing issue hold true for heating casein protein? Yes the same denaturing issue holds true for casein. Being the major protein in milk, casein is one of the highest q uality proteins. Unfortunately, inferior processing techniq ues can alter or denature this protein. Denatured caseins, such as sodium and potassium caseinate dominate the marketplace. So the “ heating factor” has already taken place before it even hits the market place. Native casein however is a protein that is produced in the absence of high heat through a filtration method. o if you have this native casein and heat it, you will cause damage. Does the naturally occurring protein in things like steak, 5 4
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chicken and beans not also denature when it’s heated? Yes you can visually see this happen. It’s most noticeable in eggs when they change from runny to white and stiff. When talking about chicken or steak, the Maillard reaction occurs when the denatured proteins on the surface of the meat recombine with the sugars present. The combination creates the meaty avor and changes the color. Definitions Denaturation is a process in which proteins or nucleic acids lose the tertiary structure and secondary structure which is present in their native state, by application of some external stress or compound such as a strong acid or base, a concentrated inorganic salt, an organic solvent ( e.g., alcohol or chloroform) , or heat. If proteins in a living cell are denatured, this results in disruption of cell activity and possibly cell death. Denatured proteins can exhibit a wide range of characteristics, from loss of solubility to communal aggregation The Maillard reaction is a form of nonenzymatic browning. It results from a chemical reaction between an amino acid and a reducing sugar, usually req uiring heat. V itally
important in the preparation or presentation of many types of food, it is named after chemist Louis-Camille Maillard, who first described it in while attempting to reproduce biological protein synthesis.[ 1] ( p7 9 ) By: Brandan Fokken The reactive carbonyl group of the sugar reacts with the nucleophilic amino group of the amino acid, and forms a complex mixture of poorly-characterized molecules responsible for a range of odors and avors. his process is accelerated in an alkaline environment, as the amino groups are deprotonated and, hence, have an increased nucleophilicity. The type of the amino acid determines the resulting avor. his reaction is the basis of the avoring industry. At high temperatures, acrylamide can be formed. In the process, hundreds of different avor compounds are created. These compounds, in turn, break down to form yet more new avor compounds, and so on. ach type of food has a very distinctive set of avor compounds that are formed during the Maillard reaction. It is these same compounds avor scientists have used over the years to ma e reaction avors Source: Wikipedia
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Sk ip L a C our is a six - time national champ ion b odyb uilder.
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HEY SKIP, I HAVE BEEN WORKING THOUGH THE EXERCISES IN YOUR BOOK - THINKING BIG. HERE ARE MY 5 QUESTIONS I HOPE YOU COULD ANSWER? What is the best piece of advice you can give to a bodybuilder aspiring to be a natural champion? Make sure that you don’t label yourself a “ natural” in a dis empowering way. Many natural bodybuilders do without knowing it. Without realizing it, they are really telling the world “ I only look like this because I’m not one of those ‘ steroid freaks.’” J ust be the best you can be without comparing yourself to anyone else--especially people you “ think” are using drugs. Who the hell cares? It’s YOU against YOU. Do you think it is possible for me to look like Arnold without using steroids? Arnold now? Yes. Who do you think is the best current natural bodybuilder? I don’t know many of them because they are all so low key and virtually non-existent to even this small cult of bodybuilding. I admire and respect Layne Norton the most for his leadership, passion, and work ethic. He’s not afraid to put himself out there. What is your favorite bodybuilding food? Whatever gets the ob done. egetables with a seed oil, rs. Dash tra picy, and ran s ed ot Sauce. What do you think is the most important supplement to use? Whey Protein. Protein helps you build muscle. Whey protein helps you get the protein you need to pack on muscle more conveniently and with fewer calories.
Weight Belts, Knee Wraps, and Wrist Straps
ome people have very strong opinions whether or not you should use knee wraps, weight belts, or wrist straps during training sessions. For instance, some people believe that, for safety reasons, you’d be a fool not to use knee wraps, weight belts, and even wrist straps. On the other hand, others are convinced that, in order to give your joints, tendons, and muscles proper stimulation during each exercise, you should never use them. The problem is that they both use medical or scientific “ facts” to back up their views. Personally, I try to steer clear of any debates or arguments with anyone who is too certain. How can I possibly disagree with them? They have scientific evidence bac ing their claims. rying to convince them otherwise when they are fortified with their boo nowledge would be a challenge, that s for sure. onvincing them to think any differently is just not going to happen in most cases. And it’s really not worth my time arguing this point. I recommend using whichever method gives you the best results. In the past, I used knee wraps and weight belts when I trained heavily because I loved the feeling of certainty and confidence they gave me. hese are the feelings and emotions I must have in order to lift the heavy weight req uired to get my body to build new muscle. You’ve probably already noticed from reading my work that I am very big into the mindset needed to train at peak performance. I strongly believe that much of your success is determined by your mental attitude. he positive and confident state of mind you are in while doing a particular exercise will enable you to use all the experience, information, strategies, and methods you have accumulated over the years to their fullest. I have become more confident in my abilities and never use a weight belt or nee wraps any longer. owever, I always use wrist straps for all “ pulling” type exercises. This is because it is easy to allow the strength in your arms to take over when training some body parts ( like your back, for example) . This is a common occurrence because of the grip strength that’s req uired to hold the bars while performing certain back exercises. You can take that wasted physical pressure off of your arms and wasted mental focus needed just trying to grip the bar— and put them onto your back muscles where they belong simply by using wrist straps.
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Skip, when determining if you had a great workout, how much importance do you put on being sore? In other words, is post workout soreness really a good indicator of an effective workout? There are many times that I increase my weight and or reps on a exercise but don't really get sore the next day or two. Muscle soreness is NOT a good indicator of whether you had an effective workout. Basically, muscle soreness is caused by small brea s in the muscle fibers that occurred during your training session. Although this is a direct result of your training, it does not mean that you had a better workout than if you had no soreness. Muscle soreness does mean, however, that you have more than likely taken your training to a higher level compared to what you have accomplished in the recent past. But let me ask you a q uestion. If you were to take an entire year off from training, wouldn t your very first wor out no matter how effective it was or wasn’t— probably cause some muscle soreness? And by the third or fourth time you trained that particular body part after your yearlong layoff, the degree of muscle soreness would probably be significantly less than that very first wor out even if the third and fourth ones were better. The point is that the muscle soreness of the person who trains effectively and consistently will diminish and occur less freq uently over time. After a while, you’ll need to look for other indicators to gauge the effectiveness of your training sessions.
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BE A BADASS!
What do you think of when you hear the term BAD ASS?
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Whether you think it or not I'd like to inform you that YOU can be a bad ass, I can be a bad ass, each of us can be a bad ass. Being a bad ass means loving yourself first and foremost. It means working hard for what you want. It means not sacrificing your goals for someone else's. It means saying YES to the things you want to say yes to and NO to the things you want to say no to. Being a bad ass means being kind to everyone. It means you stand up for humans, including yourself. It means you live your life with a loving and open heart. Being a bad ass DOES NOT mean you disrespect others in order to "respect" yourself. It DOES NOT mean you raise yourself up above others for any reason whatsoever. Never do we look up to women who belittle others, or offer out negative energy. The women, we as society, tend to look up to and admire are women
By Kyla Gagnon
who are bold with their goals, powerful with their voices, open to ideas, non judgemental, warm, vibrant and kind. These are the bad asses we should all aspire to be. Whatever your passion is, live it firmly. Do what you do everyday with drive and force. Do all things with intention. Seriously, if you are a librarian, be a BAD ASS librarian, be the best librarian you can be, make an impact. If you are a cashier at a local grocery store, amazing, be BAD ASS, be the best cashier you can be, make an impact. Are you a manager at a bank? Fabulous, be BAD ASS, be the best bank manager you can be, make an impact. Whatever it is that you DO in your days, do it with the intention to make a difference in the world...Be a BAD ASS.
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MEET OUR WRITERS DR. JOHN ATHERTON Professional Writer and Photographer, personal trainer and coach looking to help others! email@example.com People call him “ Coach A” To contact Coach A for photography: firstname.lastname@example.org www.jwathertonimages.com
ERIC BROSER Please visit www.broserbuilt. com to subscribe to the “ B-Built Program,” purchase Eric’s books/ DV D, or to learn about his many personalized services, including online training, diet/ nutrition consulting and contest preparation coaching for ALL physiq ue athletes. BR ANDAN F O K K EN Brandan currently owns and operates as CEO of def-i-nit-ion Inc, the parent company for his training business ( Fokken Strong Training) , apparel line, supplement store and smoothie bar. You may also know him as Spokesmodel for Bodybuilding.com along with a list of other sponsors whose products he personally endorses. e loves wor ing in the fitness industry and helping and wor ing with people. There is nothing more rewarding for him than to have someone come to him for help and being able to help them on their path to betterment.
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FRANK GIGANTE Frank Gigante is an All Natural Professional Bodybuilder and author. Frank has co-written The Everyday Warrior - a comprehensive e-book that serves as complete guide to incorporate basic fitness, healthy eating, and healthy cardio into our already busy lives. The Everyday Warrior is available on frankgigantenaturalpro.com. Also, for more interaction and daily motivation and information connect with Frank on facebook at www.facebook.com/ frankgigantenaturalpro. He can be contacted at email@example.com
DARLA LEAL Her training has spanned over 20 years in the fitness industry with AS degrees in Biological/ Life Sciences, Human Anatomy focus, specialized Nutrition courses, International Fitness Certifications through the Aerobics and Fitness Association of America ( AFAA) , AFAA Member in Good Standing, Advanced Massage Therapy Courses, Women’s Tri Fitness Coach, Published Fitness Expert & Nutrition Writer, Intensive edic irst id raining, ertified, icensed and Insured. tayhealthyfitness.com
KYLA GAGNON www.insideoutfitnessvictoria.com. www.faceboo .com inside.out.fitness.victoria
STEVE MARTESKI Steve Marteski has lived and wor ed in the fitness and nutrition industry his entire life. His career in nutraceutical marketing and new product development has seen him design, produce and launch a multitude of nutritional supplements geared to both health and athletic performance. Steve has a Bachelor of Science in Finance and also a Masters in Business from the University of Florida; where he graduated Cum Laude. He currently lives and works in Tampa, Florida as a Sales Executive for Allmax Nutrition and is also a trainer and nutrition coach for bodybuilding, figure, bi ini competitors and other athletes and fitness enthusiasts. e can be reached via email at firstname.lastname@example.org. GINA OSTARLY Gina “ The New Forty” Ostarly is in her third decade of sharing a healthier, happier life with others. She believes in the balance of a strong soul, body and mind. She is an internationally published writer, model and fitness competitor. More importantly, Gina is a mother and grandmother. Contact her at email@example.com certified ersonal rainer and Fitness Nutrition Specialist www.ginaostarly.com DR . MIMI Z U MWAL T Dr. Mimi Zumwalt is the Head Sports Medicine Surgeon at Texas Tech University Health Sciences Center, Tri-Fitness competitor/ team physician, AFAA certified personal trainer, ACSM group exercise leader, and textbook co-author/ contributor ( The Active Female and The Female Athlete) . She also holds a national benchpress record in NASA natural powerlifting and was the top ranked Womens Tennis Champion in Arkansas. She has delivered numerous lectures on health, fitness, wellness along with writing countless magazine articles on training and musculoskeletal issues. She can be contacted at trifitdoc gmail.com
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