ON THE COVER CHICA TEX SPORTS LYEN WONG
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HEALTH HYALURONIC ACID THE BENEFIT OF EXERCISE FOR PREGNANT WOMAN
TRAINING POSING TIPS How to success on stage
BUILD STRONG DELTOIDS SEXY AND FIRM GLUTS
PROFILES AMIT ROY from India
SEX BETTER SEX
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CREDITS
Texsports Magazine is owned by Martex Nutrition Inc. Publisher / Editor-in-Chief: Teddy Teixeira - teddytex@texsportsmagazine. com. Liliana M. Teixeira - lilianatex@texsportsmagazine.com. Executive Editor / Creative Director: Ivonne Ramírez - ivonne@texsportsmagazine.com. Art Direction: Edwin Moreno - Illustrator: Daniel Stevens. Contributors: Manuel Espitia. Drew Mayes. Yesenia Torres. Rey Nuñez. Colleen Riddle. Elimar Venegas. Spencer Aiken. Lyen Wong. Raymond Fontanez. Photography: Ivonne Ramírez. Cover Photo: Waldo Arias. Istock Photo. PANAMÁ: Fernando Rodríguez fernando@texsportsmagazine.com. For advertisement: Ivonne Ramírez ivonne@texsportsmagazine.com. www.texsportsmagazine.com.
EDITOR’S LETTER
KOSHER
Means Quality
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n the past two decades, the demand for kosher food products in the United States and around the world has greatly impacted the food industry.
The Hebrew word “Kasheir,” or “Kosher,” means fit or “proper” (Kashruth) “pure”. Because kosher foods bear an inherent hallmark of wholesomeness and quality, they are rapidly becoming popular with a new market of healthconscious consumers. Kosher foods can be purchased in most supermarkets throughout the United States. Established in 1935, the OK Kosher Certification is one of the world´s most respected Symbols of kosher approval. Studies have confirmed a direct correlation between the OK kosher symbol and increased sales. With more than 10 million consumers seeking kosher products in the United States alone, the OK has attracted such food giants and products as Kraft, ConAgra, Keebler, Snapple and Perrier. Companies recognize the OK’s proprietary kosher technology as cutting edge, enabling superior customer service. With more than 350 of the world’s leading kosher experts operating on six continents, the OK has emerged as the acknowledged trailblazer in the industry - establishing the standards for kosher in the United States, Europe and the Orient. We at Genetics Tech® Next Generation Nutrition™ pride ourselves of the quality of the products we provide. Our protein 100% Whey Gen, and our lean mass weight gainer product G MASS™, Thermo Genetics Extreme™, Thermo Genetics PM™, and L.I.N.O (Liquid Instance Nitric Oxide) are all thoroughly inspected. All of the raw materials we use to create our products go through a rigorous inspection far beyond government testing making it certain our products are safe for human consumption. We go to these extents because we always have you the consumer in our mind. No other Sport Nutrition brand can say that but we can and we prove it every day with the Kosher seal on our packing. Thanks for trust in our company and God bless you.
Teddy Teixeira Director
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QUESTIONS AND ANSWERS Q / Is it true that if you take vitamins right before your coffee your body doesn’t absorb the vitamin? TEX: Yes, it is true that any drink or food containing caffeine such as coffee, tea, chocolate and some sodas can interfere with our body’s ability to absorb nutrients and increases their excretion from your body. If you have coffee every morning, don’t take your VITAMIN WONDERS® vitamins right after drinking coffee. Instead, take your vitamins at lunch or even at dinner time. If you are taking specific vitamins like B-vitamins for energy during the day, wait at least 1 hour after drinking your coffee before taking them. Q / I have a question on how to decrease fluid retention; I know sodium has a lot to do with retaining fluid, but what other ways can help to prevent this retention? E.g.: supplements or just nutrition. TEX: The best ways to decrease water retention are to watch the intake of added sodium in your diet and increase water intake to flush out excess sodium. Read labels, you would be surprised what things are loaded with sodium. Some foods to watch out for: -Some lean proteins are injected and loaded with sodium -Seafood -processed and or packaged food -some protein powders are loaded with sodium; not 100% Whey Gen®! Be sure to drink plenty of water to flush out sodium! You can also eat/drink the following, which have all diuretic properties. *Green tea *Cranberry juice *Apple cider vinegar *Dandelion is often used as a natural diuretic. *Dandelion leaf tea *Fennel has diuretic properties so use this for seasoning food. Remember, Sodium has high affinity for water and can hold 50 times its weight in water within the body’s tissues. Potassium, on the other hand, helps to normalize the body’s degree of water retention. To increase your potassium intake, concentrate on eating fresh fruits, vegetables, and legumes. Here are a few other food suggestions to help with water retention: * Cucumber – this is a good source of sulphur and silicon, stimulating the kidneys. * Watercress – this popular salad has diuretic properties. * Asparagus – contains asparagines, a natural chemical that helps promote removal of waste material from the body.
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Send us your questions to info@texsportsmagazine.com.
Q / How do you do your cable kick backs? Do you keep your leg bent at all times and pull the weight, or do you extend at the end of the kick? TEX: While doing my cable kick backs, I do them several ways. My two favorite ways are as follows… 1st way- simply placing a cuff on my ankle, attaching myself to the cable, opposite leg slightly bent, holding onto something for stability, keeping leg straight, kick back and squeezing the entire time, while kicking back and while coming back to starting position. 2nd way- You can also do this exercise while opposite leg, that isn’t kicking back, is on a bench and you hold onto bench while kicking back with cuffed leg, keeping your leg straight.
Q / I heard that when you exercise on an empty stomach (such as first thing in the morning) you’ll burn more fat. Is this true? TEX: In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn’t have adequate fuel to workout optimally. Usually, experts recommend eating something--even if it’s just a small snack--within 2 hours before working out. When your body doesn’t have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being something like passing out during exercise. However, everybody is different. Some people can work out on an empty stomach with no problems, while others would end up very sick and feel the negative effects of it. When I workout in the morning, I always eat (and drink) something first thing after I wake up. Usually by the time I start my workout it doesn’t hurt my stomach to exercise with a bit of food on it. Also, I think there might have been a bit of confusion here about metabolic rates in the morning. Eating breakfast in the morning has a positive effect on your metabolism, but exercising on an empty stomach does not. Some people say that it will burn fat stores, but overall, the number of calories your burn during a workout (regardless of where they come from) is much more important. Plus, fat burns in the carbohydrate flame. This means that exercising without eating (such as after “fasting” during sleep) your body does not burn fat efficiently, or sometimes at all.
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PROFILES 12
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A
mit was born in Agra. This is a place known for one of the 7 wonders in the world. Taj Mahal is the monument in the city which falls in the state Utter Pradesh of India.
Profession: Professional body building and part time he works as a personal trainer.
When and where he is training? He has been training since 2000.
Amit is going to a very contemporary gym in India with branches in various cities. ”In a week I workout for 6 day; which is split into weight training for 4 days and 2 days of cardio. My weight training splits in chest biceps, back n traps, shoulder triceps and legs on each day.”
Interests and hobbies: He likes and plays soccer. His diet: “My diet comprises of 7 mini meals with the desired percentages of fat, protein and carbs, depending on whether I am gaining cycle or ripping cycle”. Goals: “I am preparing for Mr. World and I see myself there in 2011” His advice for the people who want to start one training and dieting plan.
“I would want to suggest the beginners to work out for 4 days in a week and do weight training and cardio on alternate day. First day full upper body and second day cardio and abs, third day they should do legs and 4th day again cardio and abs. A rest period of 3 days for the recovery and repeat the next week. Those aiming at weight loss should have 4-5 mini meals comprising of 55% of protein, 35% of complex carbs and 10% of good fat (Flaxseed oil/MCT oil) Those aiming at building bodies muscle per say should have 45% protein, 45% carb and 10% good fat. 13
EVENTS
DONE IN
2010 By: Ivonne Ramírez
OLYMPIA WEEKEND 2010 Olympia Weekend Expo in Las Vegas, happened in Nevada on September 24 & 25 for the 45th Anniversary of the Mr. Olympia Weekend. The winner was the big Jay Cutler.
Jay Cutler
Photo: Ivonne Ramírez
ARNOLD CLASSIC
2011
Branch Warren Wins Arnold Classic Men’s Bodybuilding at Arnold Sports Festival 2011 COLUMBUS, OH – Branch Warren of the United States won the Arnold Classic bodybuilding competition at the Arnold Sports Festival 2011. A check for $130,000, a trophy, an Audemars Piquet watch a Tony Nowak Original jacket and congratulations from Arnold Schwarzenegger. Dennis Wolf of Germany won the Most Entertaining Posing Award and a $10,000 check and trophy. Branch Warren of the United States was awarded the Most Muscular Man. 16
Branch Warren
Photo: Ivonne Ramírez
Dennis Wolf of Germany finished second. He received $75,000 and an Arnold Classic medallion. Victor Martinez of the Dominican Republic placed third and was awarded $50,000 and a medallion. Dennis Wolf
Iris Kyle Wins Ms. International at the Arnold Sports Festival 2011 Adela Garcia Wins Arnold Fitness International Nicole Wilkins Lee Wins Arnold Figure International Championships Iris Kyle of Cypress, Texas is a sixth time winner of the Ms. International bodybuilding competition here at the Arnold Sports Festival 2011. Kyle received a prize of $25,000 a trophy, congratulations and Tony Nowak jacket from Governor Arnold Schwarzenegger. Brian Shaw of Colorado Wins the Tenth Arnold Strongman Classic Brian Shaw of Lupton, CO won the contest over an international field to capture the 8th Annual Arnold Strongman Classic title. Shaw received a $45,000 check, the Louis Cyr trophy, an Audemars Piquet watch and congratulations from Arnold Schwarzenegger.
Victor Mart’inez
Iris Kyle Photo: Ivonne Ramírez
Nicole Nagrani Wins Inaugural Bikini International Nicole Nagrani of Deland, FL won the inaugural Bikini International competition here at the Arnold Sports Festival 2011. Contestants were judged on attractiveness and presentation of their curvier, less muscular physiques. Nicole Nagrani received a prize of $7,000 and a Tony Nowak jacket from Arnold Schwarzenegger.
Nicole Nagrani
Brian Shaw and Arnold Schwarzenegger
TRAINING
Photos: Ivonne Ramírez
A beginner´s perspective for success on stage
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By: Drew Mayes Athlete Bodybuilder
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hen you’re a greenhorn, wet behind the ear, novice bodybuilder like myself, there are a few things you don’t expect when you break into this thing. You don’t expect to have one of the veteran female bodybuilders stand beside you on shoulder day and out shrug you, but it happens.
You don’t expect to start paying more attention to the bodies of your fellow workout warriors than the hot on the Stairmaster you’ve been eyeing for months, but you will. Despite these ‘what the heck moments’, it’s the expected stuff that’s the toughest to deal with. The blood, the sweat, the tears, the sacrifice, the commitment, the discipline, the dancing... wait, what?
You don’t expect to learn more about the chemistry and anatomy of the human body in the men’s locker room than you did in all your years of school, but you do.
Developing Your Routine
Okay, so it’s not dancing per se, but if you’re like me the idea of posing to music is eerily similar to the thing I try to avoid at all costs
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when I’m downtown on the weekends. I’ve basically got looking cool at the bar without actually moving my hips down to an art and I figured I could do the same thing in bodybuilding until I saw my first show live. Standing in front of hundreds of people including my family and closer friends in next-to-nothing posing trunks? Sure, no problem - I can do that. But after the prejudging and the night show rolls around - choreographing a front double biceps pose with music? That’s an unexpected problem. You see, here’s the problem for me and I assume many other guys like myself out there. I’m white. I know - it’s a shocker, right? Don’t let the orange glow from the hours spent each month in the high pressure tanning bed fool you. Beneath this graham cracker bronze is a pale white guy from the Northwest. And white guys from the Northwest are not exactly known for their dancing abilities. There are reasons “Step Up” wasn’t filmed in the great Pacific Northwest if you get what I’m saying.
If there’s a song that really reflects what it took to get you to this point or really jacks you up - pose to it. Be you. This is your chance.
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TRAINING
Now sure, if I hear Young MC’s “Bust A Move” blaring over the bar speakers and I’ve had a few sugar-free red bulls and vodkas (off season, of course) in me, I’ll head out to the dance floor and break out “the sprinkler.” And while I’m out there you can bet I’ll “make the pizza” and “bus driver” dance my way home (driving, driving, passenger on - thank you Scrubs, season six for adding a third move to my dancing repertoire). Unfortunately, it’s tough to “make the pizza” or hit “the sprinkler” while you’re in a crab pose (trust me, I tried). But the thing I’ve learned developing a routine is you don’t need to look like a yoked out Michael Jackson out there to have a good posing routine the crowd (and judges) will appreciate. Picking your music and developing your routine is the one chance you have to be different than your competitors. Think about it, you’re fellow competitors will look a lot like you with their tanning
Choreographing Your Poses To Music Could Lead To Some Trouble.
application and posing trunks and you’re all hitting the same poses for the judges, but your routine is the one chance you have to really standout and be unique.
Conclusion
So if you can dance like Usher, by all means - do it. If you can do the splits like Jean-Claude Van Damme - do it. If there’s a song that really reflects what it took to get you to this point or really jacks you up - pose to it. Be you. This is your chance. And by all means - get some help from somebody who has done it before. While you want to have fun - you want to look your best and you’ll need to hit all the mandatory poses for the judges. This is a tough thing to figure out without somebody who’s been on the big stage with the lights on bright to guide you. 20
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HEALTH
Hyaluronic Acid
With the time, some of the compounds that the body uses to produce for itself have been disappeared. One of those is the Hyaluronic Acid or Glucosamine, a substance which part of its functions is to lubricate joints. Do not wait until that happens, the solution is in your hands with Genetics Tech supplements.
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lthough you might not be all that familiar with the term, Hyaluronic acid is an important substance in your body. It is so important that you will not find any body tissue without it. Hyaluronic acid is a lifeline for cells to which blood does not directly flow to and from. The acid has the ever so important duty of insuring that the necessary nutrients are carried to those cells. Hyaluronic acid aids in removing toxic substances form the cell as well. Cartilage is one of the body substances that are highly populated with Hyaluronic acid.
Hyaluronic acid benefits are plentiful. This is the reason why many people look to supplement their body with additional levels of the acid. The acid can help a person to look and feel younger. Hyaluronic acid is able to lock water in to a person’s cells and particularly skin cells. This water is needed to maintain good function of elastic and collagen in the skin. Otherwise a person can begin to show their wrinkles and sags. Some women are using supplement forms of Hyaluronic acid in an attempt to achieve younger looking skin. Because Hyaluronic acid helps to maintain the ideal level of moisture in the skin, overall good skin health can often be one of the Hyaluronic acid benefits. Arthritis and other joint conditions can benefit from
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more Hyaluronic acid which is able to lubricate joints so that they don’t become weak. A benefit of the acid is that it can even be used as a supplement to help prevent arthritis. Hyaluronic acid plays a role in helping to ensure the proper levels of white cell production in the cells. This acid in and of itself can be used to increase immunity. It is easier for people to fight off infections and disease when they have high levels of Hyaluronic acid. It is noted that taking supplements of Hyaluronic acid might very well help a person to suffer from less bacterial infections and illnesses. Someone with poor immunity could perhaps benefit from Hyaluronic acid supplements. There are numerous other benefits that can be achieved as a result of Hyaluronic acid. Everything from lower levels of pain to more hours of restful sleep has been reported as a result of hyaluronic supplements. Those who use Hyaluronic acid might see that any cuts and bruises heal in a quicker amount of time. People with chronic pain disorders including fi-
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bromyalgia often see a decrease in pain when using supplements. Benefits of Hyaluronic acid can also include less age lines and increased hair growth! Improved vision and even healthier bones can result. This acid is starting to be used as a medical treatment for osteoarthritis. Hyaluronic Acid benefits support athletes in their training. ULTIMATE MUSCLE PAK®, from Genetics Tech, besides of includes Hyaluronic Acid, contains Advanced Omega 3-6-9, Joint Support Complex and L-arginine. Formulated with the highest quality nutritional ingredients available, ULTIMATE MUSCLE PAK® is essential for achieving all of your training and fitness goals. Containing a high potency formulation of time released vitamins, branched chain amigo acids, minerals, essential fatty acids, pre-workout energy releasing nutrients and post workout recovery agents, ULTIMATE MUSCLE PAK® will satisfy all of your body´s nutritional requirements. When you take ULTIMATE MUSCLE PAK® supplement, your body will be benefited with Increased energy, Enhanced Endurance, Anabolic nutrients, Post-workout recovery agents, Boosting immune system, Joint health and maximum results. ULTIMATE MUSCLE PAK® means The Last Training Pak you will ever need!
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RECIPES
Healthy
Coffee Cake By: Yesenia Torres
INGREDIENTS: 1/4 c. non fat or low fat cottage cheese 1/2 c. oatmeal 1/4 c. Flax Crunch Cereal 1 scoop vanilla Genetics Tech 100% Whey Protein速 Power 2 egg whites 1 tsp baking powder 3 packets of Stevia 1 tsp cinnamon 1 tbsp Instant Coffee 1 100 calorie packet of Cocoa Roasted Almonds
DIRECTIONS: -Pre heat oven to 350 degrees F. -In bowl, add oatmeal with a touch of water and place in microwave for 1-2 minutes until hot. -Place Flax Crunch Cereal in saute pan sprayed with Pam. Add Stevia and Cinnamon and allow to saute until browned. Turn off burner and allow to sit. -Add Instant coffee to oatmeal and stir until completely mixed. -Add cottage cheese, protein powder, egg whites, baking powder -Use chopping mechanism to chop almonds and add to oatmeal mixture. -Spray loaf pan with Pam and pour oatmeal mixture into pan. -Add Flax Crunch Cereal to top of batter. -Place in oven for 12-17 minutes or until fully cooked.
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INVITED
Yesenia My first competition was the 2009 Southern States Bodybuilding, Fitness, Figure and Bikini show, on July 10. I competed in the bikini short class, and I was up against beautiful women who, admittedly, had trained far longer than I had. I did not place at my first show, but that only fueled the fire within me to work and push myself harder than ever before. I knew how to train and diet for a show, which was evident in my second competition, the 2010 Gold Coast Bodybuilding, Fitness, Figure and Bikini show, where I began my figure journey competing in the figure short class. Nonetheless, again, I was hit with the truth that I was lacking something in my regimen. I did not place at this show either and one of the judges advised me to include proper supplementation in my prep.
A
s an amateur figure competitor and athlete, I am bombarded by advertisements of supplement companies who, with utmost confidence, assure that their supplements are the “real deal”. When we look closer at these products, many are created with fillers and chemicals that do everything but help achieve your fitness goals. I began my journey into the fitness realm in 2008 when I was introduced to my now partner, fellow bodybuilder Rey Nuñez, who with his previous experience in competing, convinced me to do a show of my own. Prior to weight training, I knew nothing of the gym; in fact, I was oblivious to anything weight training related. I was misinformed about exercise and was a quintessential cardio queen. As a jazz/ballroom dancer for over 5 years, I looked in shape, but when I began my contest prep for my first show I was hit with the truth, I was a “skinny-fat”! I was at a normal weight range but my body fat levels were everything but. My contest prep was over 15 weeks long, where I learned how to diet and train in the gym. I saw changes immediately and was hooked!
Supplementation is imperative to a successful competitor. While dieting and training for a contest, your body really takes a beating and this is where proper supplementation comes into play. When I began consuming Genetics Tech products I immediately felt changes in the way I trained and saw changes in the way I looked. One of my favorite products is the 100% Whey Gen® protein powder. Aside from the fact that it is absolutely delicious in taste, my muscles feel fuller and my recovery periods are much shorter. I no longer have to worry about sacrificing precious muscle mass while strict dieting and performing high amounts of cardio. 100% Whey Gen feeds my muscles for hours! I have also noticed an increase in lean muscle mass because the ingredients in 100% Whey Gen® are exactly what it says, 100% Whey Protein®; no fillers and no chemicals that cause bloating or water retention. It is pure ingredients that gave me the results I expected from a high quality protein. Second on my favorites are the Thermo Genetics Extreme® and the Thermo Genetics® P.M. After weeks of dieting and feeling run down, I am sure I will need the extra energy Thermo Genetics Extreme® gives me to
push through my hard core workouts. I find myself so much more focused during my workouts and I definitely feel the thermogenesis process immediately! I can almost feel my body become a fat burning machine! This fat burner really brings it all together by increasing definition and just shredding off the fat which will help me on those final weeks of prep when my body has just had enough. As far as the Thermo Genetics® P.M., I have felt that my night’s sleep is that much more efficient in terms of recovery and rejuvenation. I also feel that in the mornings I feel much better rested and ready to tackle on the day. It’s a wonderful product which does not disturb sleep and most importantly neither give you the jittery feeling other fat burners give.
Another one of my ultimate favorites and must have supplements is the G-Tech L-Carnitine®. Aside from the great grape flavor, this product is surprisingly easy on the stomach, much like the Thermo Genetics Extreme®. I take this before my training in the afternoon and once I begin incorporating morning cardio, I shall double up and take it in the morning as well. I really feel this product increases my performance in the gym and I can go on for hours after taking it. Along with my favorites I also consume the Ultra BCAA’s® which really help in sparing my muscle tissue while training, as well as the Glutamine powder which shortens my recovery time between workouts which is essential to someone who trains 5 to 6 times a week! The Creatine Caps really have made me so much stronger, and I do feel it has helped me gain lean muscle tissue, which is one of my goals for this off season. Finally, L.I.N.O.® is the final product I stack along with the others. Aside from increasing strength and the intensity of my workouts, my vascularity has been enhanced since using this product. You don’t see many women in the gym with veins popping out of their shoulders! For this off season and my upcoming prep in May 2011, I trust no other product than Genetics Tech because I know it will only help me achieve my fitness goals. With these high quality supplements I know it will be no time before I become and IFBB Figure Pro! 27
HEALTH
The
Benefits
of Exercise for By: Colleen Riddle AFPA Certified Pre/Post Natal Exercise Specialist and an ACE Certified Personal Trainer
E
xercising throughout the pregnancy period is beneficial not only to the mother, but also to the child. The frequency and type of exercise to be done must be well chosen in order not to result early labor or premature child birth. As the child develops inside the womb, the child will surely gain weight and will cause the mother to carry the weight with her upper back and lower back areas. This is why the mother should do some exercises to develop more strength in her upper and lower back areas in order to be able to carry the child without injury or fatigue. It is important to note that during the second trimester, the mother should avoid lying flat on her stomach or back during exercising. She should know and determine the pace of the exercise that her body can adapt to. Some of the exercises
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Pregnant Women that the mother may indulge in are walking, swimming, yoga and even weight training. But these should be done in moderation and with supervision if possible because during pregnancy the pregnant women produces a hormone called relaxin that usually softens the ligaments and joints of the body which means the mother is more prone to injuries if they are careless. Exercising can help a woman gain less weight so it’s easier for her to return to her pre-pregnancy body after the child is born. Another benefit of exercising while pregnant is some pregnant women develop gestational diabetes during pregnancy, exercising would help prevent this, or if the mother has gestational diabetes already, exercising would help treat this condition. Also, exercising would help the mother relax, it can help her relieve stress, tension and often depression because pregnant women are very prone to depression. Another very important use of exercise is that it helps strengthen the pelvic floor and enhance the
strength of the mother to control her muscles which will be of great help during birth. Exercising will also help to ensure that the baby will be healthy and fit. The baby’s behavior will be influenced by this, basically the child will have less body fat, he will be calmer and adapts easily to the environment.
About Colleen Riddle Colleen is an AFPA Certified Pre/Post Natal Exercise Specialist and an ACE Certified Personal Trainer. This provides her with advanced skills and knowledge specific to fitness training for women before, during and after pregnancy. Colleen safely guides clients through personalized exercises designed to reduce stress and anxiety while increasing energy.
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TRAINING
Mind and Muscle in Harmony
All
PIL
you
do
n’t
AT ES kno
wa
bo
ut
By: Elimar Venegas
D
id you know Pilates is one of the fastest growing forms of exercise? In 2000 the United States recorded 1.7 million people involved in the Pilates technique, by 2006 that number grew to 10.6 million making the growth rate above 600% in just 6years! This number keeps growing year by year. It is one of the best forms of exercise for overall conditioning, toning and relaxation, based on a combination of yoga, meditation, martial arts and other fitness disciplines. The Pilates exercise systems were developed back in the 1920s by German-born, fitness in30
novator Joseph H. Pilates. His interest in physical fitness stemmed from a determination to strengthen his own body and improve his health after a sickly childhood. He first used the yoga-like moves to rehabilitate Second World War soldiers. After the war, Joseph Pilates moved to New York and with his wife, Clara Pilates, opened up a studio near the New York City Ballet in 1926. It wasn’t long before he drew a following with dancers who took to Pilates for its ability to create long, lean muscles and a strong, streamlined physique. He devised a unique sequence of movements and so the modern day method was born.
The one method of exercise that will work no matter your age or condition! I would like to encourage you to think about how you perform everyday movements. Take your back for instance: if your posture is bad, your lower back and hips will then adjust themselves accordingly which means they’re essentially out of whack. If that is your case or just trying to avoid it, Pilates is your answer. It heightens your body awareness which in turn improves your overall agility, flexibility and strength. Essentially it’s an exercise style that involves training your muscles to improve posture and alignment, by focusing on your
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core strength, you enhance the little muscles in the body so you’re better able to support the larger ligaments, tendons and joints. There are three types of Pilates, the most popular being the mat workout, where much time is spent on the floor using gravity and your own body weight to create resistance. There is also a class that incorporates weights and one that uses special equipment. Joseph Pilates developed these machines which allow people to do the Pilates moves using a pulleysystem of resistance.
What are the pros and cons? PROS • You can move more easily do many things quickly, achieving many physical skills and prevent injury. • Increased physical and mental strength and endurance, which makes it an ideal technique for making a stressful job or recovering from an injury. • The mind becomes the owner of the body, thereby increasing the confidence and courage. • Relief of most back pain. • Improved muscle flexibility and joint mobility. • Correction of coordination, posture, balance and body alignment. • Dream placid. • Improving sexual pleasure. • Reduced fatigue, discomfort and pain. CONS • On its own Pilates will not help you lose weight • Some people can find it a little boring as well. • If you’re used to high intensity workouts with loud music and
a pumped-up instructor than you may find the Pilates classes too slow and monotonous. While Pilates won’t help you to lose weight it will tone and strengthen muscles and enhance your overall wellbeing. Actually, it is great for people with injuries, weak muscles or joints and particularly bad posture because it encourages you to strengthen your problem areas in a relaxed and low impact way. If you want a better result in your weight regimen you need to do at least three cardio workouts a week plus two to three Pilates classes and follow a healthy eating pattern accompanied by food supplements. One of the best options you will find on the market is Nutra Flex 4® which promotes joint comfort and enhances joint mobility. Similar to Pilates, when we talk about joint’s health, there is not age or condition: Mature adults, weekend athletes and those who just want to maintain healthy joints need to take care about what are they doing and taking. Many people believe that changes in joint health are due solely to ageing, but several factors contribute to joint health, including genetics, weight age, and sportsrelated activities. Maximum Strength Nutra Flex 4® with 4 Powerful Ingredients: Glucosamine, Chondroitin, Methylsulfonylmethane (MSM) and 78 Trace Organic Natural Chelated Minerals, is designed for individuals who want to nourish and enhance their cartilage and joint support matrix. For more info go to www.geneticstech.com
Now you are ready! The first thing you have to do is find the gym or studio closest to your house or office. All gyms should
You can move more easily do many things quickly, achieving many physical skills and prevent injury.
provide Pilates mats, however you can buy them at most fitness outlets if you want your own. You should take along a towel to lay down over the mats for hygiene reasons. It’s also advisable to wear loose, comfortable clothing and you’ll probably go barefoot. There are lots of Pilates books and DVDs on the market that can help you to understand the idea behind the movements and help you incorporate them into everyday life. They are in no way necessary but they may be of interest.
If there’s one exercise style that has taken the fitness world by storm in the last decade, it’s Pilates. Everyone is doing it — from dancers to footballers — and the benefits are said to be as much mental as they are physical. So should you give it a go? 31
TRAINING
By: Rey NuĂąez
You´ve been wondering how to build powerful, hulking deltoids that will make you the envy of the Gym. Rey shows you how to kick ass by using this workout routine: Barbell Military Press: 4 sets of 8-15 reps
--- presses work all three heads of the deltoid, the front, rear and cap. When executing these exercises you really want to focus on the negative movement. in this exercise, I focus on keeping my elbows forward to put more emphasis on the on the front and side heads.
A
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B
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Dumbbell Side Raises (seated): 3 sets of 10-15 reps
--- in this exercise I started the movement with my palms facing the back and when executing the movement I never let the dumbbell touch my sides, I do this to keep the contraction throughout the entire motion. focus on the muscle and have good form when performing side raises of any kind; it can be very easy to work the traps more than the deltoids if executed incorrectly. front and side heads.
B Dumbbell Front Raises (seated):
3 sets of 10-15 reps --- for this exercise I begin with the dumbbells at my sides and when I bring them up I tilt the dumbbells to where the bottoms touch; when doing this you really feel the squeeze on the front delta and upper chest.
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Superset of Low Cable Side Raises (behind) and Bent over Rear Deltoids Raise on the side lateral raise machine: 3 sets of 12-15: with the low
cable side raises, focus on the movement, again, you don’t want to transfer the work to the traps. grab the cables behind you and pull the cables from behind. for the bent over rear deltoids raises, I used the side lateral machine and simply bent over the seat and pushed the pads with the back of my arm; squeeze at the end of the motion, the rear deltoids head is a very small muscle therefore mind muscle connection is imperative.
B
A
Dumbbell Presses (seated): 4 sets of 10-
20 reps --- this press is executed with a standard range of motion, working all three heads of the deltoids. As with the military press, focus on the negative motion.
B
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Smith Machine Shrugs: 3 sets of 10-
20 reps --- using the smith machine i grip the bar from behind and pull the bar up, keeping my chin down and really squeezing at the top of the movement.
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B B
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TESTIMONY
By: REY NUÑEZ Athelete
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y name is Rey Nuñez, I’m a natural amateur bodybuilder from Miami, Florida. I started competing in 2006, and have done 5 shows in total as of now but will definitely be adding more to my resume in the upcoming year. My first competition was back in April of 2006 and it was the NPC Emerald Cup in West Palm Beach, Florida. I placed 2nd in the heavyweight class, a few months later in May I competed in a show in my hometown of Hialeah known as the NPC Superior where again I placed 2nd in the heavyweight class. I took the rest of 2006 off to improve my physique and gain some more lean muscle to fill out my 5’11 frame. I came back in 2007 and competed in my first NPC level 5 shows called the NPC Sunshine Classic in West Palm Beach, where I placed 5th in a class of seasoned veterans. Upset with my placing I again took the rest of the year off and came back in 2008 to compete in the same show and moved up to 2nd place in the heavyweight class. After that contest I took a couple years off due to personal reasons but finally made my comeback in August of 2010. I prepared for 10 weeks to compete in my first show in a natural organization called the NGA (National Gym Association). I weighed in at 200lbs and won both the Novice heavyweight class and the Men’s Open Class as well. Unfortunately I was unable to win the overall trophy and the chance to get my pro card. So as of now I’m taking the rest of this year off to make some extraordinary gains in muscle to hopefully compete in a number of shows in 2011 and win some overall titles as well as a pro card in a natural organization. After my last show in
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August, the man who got me into bodybuilding, my very good friend Elvis Hernandez, who is also a personal trainer, got me together with this local supplement company called Genetics Tech. After a meeting with the owner of the company and listening to his goals, ambitions regarding sports nutrition, and the pure raw professional grade materials used to make his products, I was definitely interested in getting on board and we came to an agreement for an athletic sponsorship. Since then I’ve been using a number of Genetics Tech supplements and I can honestly say that their products are of the highest quality and do exactly what they claim. One thing that really got my attention was the fact that all of their products are made from organic compounds and are Kosher certified. Meaning they are all made from pure materials which you can feel when you are taking the products. Their 100% Whey GEN® protein is second to none when it comes to providing the best recovery and maximum absorption of pure whey, and the taste is unbelievable. I am also using their L.I.N.O nitric oxide product which provides me with increased strength, intensity to get through my workouts and tremendous vascularity as well. My veins literally look like cables while taking this product and I feel like I can just keep working out even though my workout is done. Even though I’m currently on my offseason diet and training program, I like to take a fat burner for a few weeks at a time to help keep me lean and my body a fat burning machine. For this I’m using the dual pack that features Genetics Tech Thermo-Genetics Extreme® and the Thermo-Genetics® P.M. It keeps my body burning fat throughout the day, gives me increased ener-
gy, more mental focus and most importantly does not give me the jitters during my training nor at any other time during the day. For nighttime fat burning I take the P.M. version of the ThermoGenetics® which provides me with a great night sleep while still burning fat throughout the night and allows me to wake up rejuvenated. This is a product I recommend to anyone trying to lose body fat. Now all of these products I’ve mentioned are all extraordinary products but the one product that I cannot live without at the moment is the Genetics Tech Ultimate Muscle Pak. I have been taking Ultimate Muscle Pak now for about 3-4 weeks and I feel great. I was having an issue with energy levels. But since I have started taking the Pak, I feel great in the morning, feel great at the gym, and have a lot more focus in general. The energy you get is amazing. I have more motivation to go to the gym, stronger lifts, longer endurance, this product just works great. Make sure to drink a lot of water with this product. Also, I use to suffer from bad muscle cramps, and since taking this product I have not had one. The packs are also an excellent multi, I tried many others but you can’t beat the QUALITY of the Ultimate Muscle Pack. There are a number of pills and they are a bit large, but that is no reason to go without this fantastic product. I mean, in essence, a 100 pound dumbbell is large but you’d pick it up if it meant better gains wouldn’t you? The relationship that I have come to acquire with Genetics Tech has given me the opportunity to maintain a consistent supplementation regimen which is extremely vital to my goals of reaching the highest level of competition. Hopefully with the help of these wonderful productive supplements I will reach my goals in both my off-season program and when it comes down to contest time, to help me blast through the competition and be the last man standing with the overall trophy next year. Finally, I’ll leave you with this, many companies waste so much money on their advertisement and in return you get products that don’t produce what the bottles and labels promise, Genetics Tech promises the best raw materials and that are exactly what you get in all of the products which are Kosher certified. So you know you’re getting great quality products that can claim to work and really do.
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TRAINING
Workout for her By: Yesenia Torres
and firm
T
NPC Figure Competitor ISSA Certified Personal Trainer ISSA Sports Nutrition Specialist Genetics Tech/Dura Body Sponsored Athlete
ry this 5 step killer leg workout made up just for you and you will get those sexy and firm gluts that you are looking for.
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Bench cable kick backs: 3 sets for 15-20 reps --- this exercise really gives you rounder and firmer gluteus; really concentrate on the movement and squeeze the gluts at the top so you can really feel the burn. Keep proper form, it’s easy to feel the exercise on your lower back more than the gluteus.
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B
Barbell stiff legged dead lift: 3 sets for 15-20 reps --- in this exercise really concentrate on extending the hamstring and when lifting up, squeezing together to really get the benefits of the movement. This exercise will really having you hurting the next day!
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B Weighted Walking Barbell Lunges: 3 sets,
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Leg press: (high foot placement on platform): 4 sets for 10-15 reps (or until failure if going heavy) --- this exercise is all about range of motion (as all of them are!) but to really get your hamstrings activated, the foot placement is high on the platform and really bring your legs all the way to your chest. I like to go heavy on this exercise because I am trying to build up my hamstrings.
B
25 each leg --- lunges are one of the best exercises for the lower body; it targets the quads, hamstring and gluteus! Make sure you go deep enough when moving forward to activate all the muscles and get in a good range of motion. Be cautious as to not let your knee go past your toes or else you can easily hurt your knees.
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Superset of Barbell Bench Step Ups and Jump Squats:
A
B
(Step Ups 3 sets for 15-20 and 20 reps for the jump squats) --- step ups done properly really work the glut, so you want to step up on the bench using your heels to really work the backside, and as far as the jump squats, ply metric movements are one of my favorites! Explosive movements really activate the whole body and get that heart rate up. I like to incorporate ply metric movements in between sets to change it up and also for leaning down the size of my legs.
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SPORTS
By: Spencer Aiken,CSCS Twist Master Coach
F
or the last 25 years, or so, athletes have walked into the gym and done traditional gym workouts, based on the body-building philosophy that by making the muscles bigger we in turn make them more athletic. This old-school idea was based on the concept that the stronger athlete would win against a weaker athlete. So, movement-based athletes, like football, baseball and basketball players, began training in the gym just like bodybuilders did. Why not? The bodybuilders were the experts when it came to lifting weights. As a result, movement-based athletes got bigger and stronger – and then they started to suffer injuries. Lots of them. No one could understand why these athletes were becoming injured at an increasingly high rate. After all, a stronger athlete was supposed to be a better athlete, and better athletes should not be getting injured. Well, the answer was staring personal trainers and sports performance coaches in the face the whole time, but no one recognized it. Until now. Fundamentally, bodybuilding and movement sports are on opposite ends of the spectrum: bodybuilding focuses on symmetry & appearance while movement-sports focus on action. Training for one is detrimental to the other and, in fact, a successful training for one should be the exact opposite of the other. A bodybuilder’s training regimen is entirely geared toward the outward appearance of his or her body. With a perfected diet and a highly refined approach to muscle growth and definition, bodybuilders are athletes unrivaled in physical form and muscular beauty. Their athletic training requires maximal intensity and effort combined with the utmost dedication to be the best. Similarly, training programs for athletes like football and basketball players – whom we shall call movement athletes – must be focused on maximum intensity and effort, with a similar dedication to excellence. The movement athlete’s diet, although not quite as restricted as that of a 40
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bodybuilder, is still limited and perfectly matched for a movement athlete’s needs. But this dedication to excellence and attention to diet is where the similarities between bodybuilders and movement athletes end. But why is it so critical that these athletes approach training (or at least should approach it) in drastically different ways? Because the end goals of each are very different. As we mentioned already, bodybuilders’ goals are focused on attaining physical perfection: everything about a bodybuilding program is designed to maximize symmetry and the appearance of the muscles. The workouts are based on traditional lifting techniques. These tried and true exercises are prevalent in all of the top professionals’ workouts: squats, bench presses, lat pull-downs, barbell shoulder presses, dips and leg curls are just a few of the exercises that every bodybuilder includes. Bodybuilders follow the traditional rep ranges based around their needs: 1-5 reps for power, 8-12 reps for hypertrophy, and 12 or more reps for toning. The movements are executed in a slow, controlled manner, emphasizing muscle contraction and “feeling the pump.” Each workout concentrates on a certain part of the body, which is where you get the “leg day” or “chest day” mentality. Over time, each bodybuilder finds the combination of exercises that works best for him and tailors it to his needs. With the goal of looking as perfectly symmetrical as possible on the day of a competition, bodybuilders need the results that a precise, slow, controlled body-part focused workout will deliver.
Integration of the body instead of isolation of a body part is a major difference between training for sports performance and bodybuilding. philosophy, “Train quick to be quick,” is critical to any movement athlete’s success since because training quickly allows the body to adapt to the speed of the movements - and this adaptation will transfer directly to any sport. Velocity training is a key component of a program in order for these athletes to see performance improvements. Learning to be fast is an acquired skill, and through proper training, any athlete can develop and improve the velocity of his or her movements. Another important distinction between a training program for movement athletes and one for bodybuilders is the nature of improving the movements of the sport: bodybuilders focus on isolation exercises, while move-
Both bodybuilding and movement sports require hard work, effort, motivation and dedication to be the best. At the other end of the exercise continuum is where we find movement athletes. These competitors’ needs are poles apart from bodybuilders’, and as a result, their approach to training needs to be different. Movement athletes need to improve the speed, power and reactivity of their movements and muscles. Slow, controlled exercises simply won’t allow for this kind of activity. If a movement athlete trains in this fashion, then his body is being trained to be slow. These athletes need to be quick – and the only way to improve speed is to train quickly. TrueFitness Performance’s
ment athletes need to focus on integration exercises. Integration of the body instead of isolation of a body part is a major difference between training for sports performance and bodybuilding. During any sport, the human body is constantly integrating body parts together, not isolating them as individual parts. Isolation exercises such as Dumbbell lateral raise, bicep curls and ab crunches are great exercises to improve appearance, symmetry and muscularity, but they do little to improve performance. Movement athletes need to focus on improving motions that specifically
relate to their sports. For example, a bodybuilder might rely heavily on leg extension to improve the lateral sweep of the quads, but a movement athlete will never have a need for leg extension. Similarly, there is little to no opportunity for an athlete to bicep curl an opponent – and if that ever DID happen, he would not isolate just the bicep to win, but would also integrate his legs, core and upper body against the opponent. That is the integration nature of sports; as such, a successful movement athlete’s training ritual should incorporate whole-body integration. Lastly, explosiveness is a critical component of sports that bodybuilders have no need to improve. A movement athlete needs to increase the power and explosiveness of his movements in order to maximize his performance. It is essential that movement athletes work to increase power development through exercises appropriate to their sports, and in power positions associated with their sports. For example, while a bench press is a fantastic exercise for developing upper body strength and size, it does little to translate to a powerful movement executed while standing up, like pass blocking in football. Given the specificity of this movement, it is better to do a quick-burst, standing-push, chest press, which allows the athlete to replicate the position and movement of the real-time action. Both bodybuilding and movement sports require hard work, effort, motivation and dedication to be the best. While both endeavors require thousands of hours of preparation to become an elite professional, it’s clear that successful training protocols for each must be vastly different. Athletes must adopt training programs that allow them to maximize their bodies’ abilities to perform according to the differing demands of various spots. As we see now, more and more movement athletes are foregoing traditional bodybuilding-style workouts in favor of movement-based workouts, focusing on the needs of their sports instead of the look of their bodies. As a result, we’re not only seeing competitors excel in their chosen endeavors, but we’re also seeing a downtrend in the rate of injuries among performance athletes. 41
SEXUALITY tant for a man’s sexuality. Find something physical you enjoy. Then, DO IT THREE TIMES A WEEK! Poor nutrition - High fat meals suppress testosterone, depress libido, and make erection and ejaculation more difficult. Environmental estrogens - Environmental estrogens enter the body through pesticides and hormonally enhanced meat and dairy foods. Eat organic meats, produce and dairy products as much as possible to reduce the load of environmental estrogens on your system.
Exercising and Becoming Fit Leads To
Smoking - Smoking interferes with your body’s use of zinc. Smoking just two cigarettes a day also constricts blood vessels, impairing circula-
tion and the ability to achieve erection. Chewing tobacco is just as bad. If you are still smoking, isn’t that enough to make you want to quit? Too much alcohol - Alcohol consumption (in excess of two beers a day, two glasses of wine, or one mixed drink) can significantly increase prolactin, which leads to prostate and breast enlargement in men. Drink wine in moderation. For most men, that means 2 to 3 glasses at mealtime, 2 to 3 times a week.
By: Linda Page, N.D., Ph.D., GHF’s Naturopathic Medicine Expert
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man’s libido absolutely depends on the state of his health. A healthy lifestyle has the greatest impact on his sexual ability and enjoyment. Every man can develop his sexual potential to its utmost no matter what his age!
Problems that contribute to a man’s sexual dysfunction Stress - All central nervous system responses are impaired by stress, including those of the brain and endocrine glands - the very same 44
glands involved in Stages I and II of a man’s sexual process. Long-term stress can hopelessly interfere with a man’s ability to achieve full sexual satisfaction or to even become aroused at all! Prolonged recreational drug use lowers libido and stresses adrenal glands, creating lower energy levels. Stress also affects sperm production and motility. Body stressors, like heavy metal or radiation exposure, damage sperm as well. Lower your stress levels with herbs like ginseng and regular exercise. Exercise is critically impor-
Obesity - Did you know that fat in a man’s pubic region actually decreases the available length of his penis? That’s right! Most of the penis lies rooted within the abdominal fat, with only a small stub protruding. Losing 35 pounds of excess weight can translate to an extra inch of penis! Excess fat also blocks your arteries and ruins your ability to become erect. If you are overweight, work to lose that excess body fat! Lose pounds to gain inches! Many men can correct their weight simply by improving their diet. Low zinc - Zinc is perhaps the most important single nutrient for a man’s sexuality. It is crucial for the production of sperm and seminal fluid. Clinical studies show that men who supplement zinc experience a dramatic increase
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in testosterone levels. Zinc also reduces the pituitary’s formation of prolactin, a hormone that stops testosterone production. Have a zinc-rich meal every day. Promise yourself some food from the sea every day. Fish and seafood also provide essential fatty acids to protect your heart and improve circulation. Or have two handfuls of pumpkin or sunflower seeds or nuts; or a cup of peas or beans. If you like liver, it’s rich in zinc. If you like toasted wheat germ, sprinkle a tablespoonful on your cereal, salad or soup for more zinc. Drug reactions - Doctors rarely mention the many ways that drugs interfere with sex. They worry (and rightly so) that men will be reluc-
arousal and orgasm intensity. This sexy effect reportedly lasts 1 hour or more after just 10 minutes of activity. In one new study, 78 healthy but sedentary men were studied during nine months of regular exercise. The men exercised for 60 minutes a day, three days a week. Every man in the study reported significantly enhanced sexuality, including increased frequency, performance and satisfaction.
on good blood flow to be fully sensitized. Circulating blood disperses hormones, which regulate sexual function and response. And, of course, your heart has to be strong for the deep body, physical activity of lovemaking. Change your diet. Avoid fatty fried foods and red meat. Eat more vegetables and salads. Again, exercise, exercise, exercise!
Rising sexuality has even been correlated with the degree of fitness improvement! The results were clear: The higher the level of physical fitness a man is able to attain, the better his sex life. Cardiovascular disease - Great sex for men depends on clear arteries. Most men know that being overweight increases their risk for heart disease but cardiovascular disease will destroy a man’s sex life long before it kills him. Reason: when blood vessels are blocked, a man can’t get the proper engorgement needed to achieve an erection. Reversing atherosclerosis means better blood flow - and that translates to better erections and more sensitivity to touch. Those nerve endings that bring you so much pleasure during sex depend
tant to take a drug that they know could interfere with this basic human drive. So, sexual side effects are hardly ever discussed when drugs are prescribed. Besides lowering libido, drugs can cause drowsiness, lethargy, confusion, depression and weight gain. Some drugs have a direct impact on brain chemistry. Neurotransmitters, the brain’s chemical messengers, are critical to sexual interest, performance and enjoyment. A wide range of medications – like antidepressants and high blood pressure medications – disrupt neurotransmitters, interfering with a man’s ability to achieve erection or reach orgasm. The result is extreme frustration - imagine the outcome if neither you or your partner know a drug is to blame?! Lack of exercise - Exercise reduces tension, depression and anxiety. It increases self esteem, positive attitude, the capacity for joy, mental acuity, aerobic capacity, energy, and libido. Even a brief aerobic workout can point your mood towards lovemaking and encourage more intense orgasms. Most men have no idea how closely regular exercise is linked to their sexual performance. During exercise, the body produces endorphins - the “feel-good” chemicals that increase 45
TEXSPORTS GIRL
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Just like the famous fusion restaurant in London and South Beach, Lyen Wong is a spicy mix of Far Eastern and Latino influences. She combines the best of both worlds resulting in a distinctive and unique combination of sexy muscle tone and a gorgeous curvaceous body with an energetic and positive attitude. “My parents have given me a great set of genes and I’m very grateful for that”, she affirms. Lyen Wong was born and raised on the beautiful island of Cuba and learned the importance of hard work, discipline and dedication at an early age. While still a little girl she got involved in sports, dance and music and was successful at volleyball and Tae Kwon-Do. Her passion for sports caused her to dedicate herself fully to physical training and healthy lifestyles. Lyen has been a group training instructor since 1997 and an American Council of Exercise (ACE) certified personal trainer since 2003. The certification requirements make sure that she is always up to date with the latest trends and developments in the industry. At the moment she works in the Miami, FL area with a highprofile client list. Her future plans include continuing her studies to
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CUBAN SKYN INTO THE MAGIC ASIAN attain an even higher level of professionalism and to open her own gym at some point. “The more I learn, the more I get obsessed with what I do” says the athlete. “There’s nothing that makes me happier than seeing my clients reach their goals”. As a result of her occupation and with her husbands’ encouragement, Lyen Wong started to compete as a fitness competitor at a small fitness and bodybuilding show in Germany in 2005. Her successes in Europe, where she lived from 2001 to 2008, quickly developed (see box) and what started without major ambition gradually became a serious pursuit. Lyen now competes in the United States in the figure category and in 2010 won her first major title in a NPC competition. Her objective is to obtain her pro card this year. “Preparing for a competition is a great sacrifice but once I reach my goals, my motivation and pleasure only increase”, says Lyen. “The secret of success is to be focused and disciplined, think positive, work hard and believe in oneself. I am sure that my grandfather believed in this when he embarked in Hong Kong in 1936 at the start of his great adventure that would take him to the Caribbean.”
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