Natural Muscle October 2008

Transcription

Natural Muscle
October 2008
WEEK
01
WEEK
05
WEEK
10
(LBS)
254
(LBS)
230
(LBS)
232
FAT%
14
FAT%
8
FAT%
6 .4
Ripped & Shredded on Meltdown in only 10 weeks!
eks!
“I’m amazed at how quickly fat was melting off my body. I’ve never been this lean after only 10 weeks of dieting. The best part is, I have energy that lasts for the
entire day - and it comes without a crash. Meltdown is the best fat-burner I have ever used!”
— Antoine Vaillant, 20 yr. old Bodybuilding Champion
4$
How long does it take for MELTDOWN to work?
You will notice MELTDOWN’s effects immediately because it comes in a pharmaceuticallyeutically-inspired BIOLIQUID® capsule. This allows Meltdown to be absorbed within secondss and too
continue to burn fat for up to 8 hours! You may notice an overall “thermogenic” effect in as littlee
as 15 minutes after taking MELTDOWN. With powerful fat-loss catalysts like Methyl Synephrine,
e, MTTA,,
and the active isomer known as R-beta-Methylphenylethylamine, the sky’s the limit in regardd to thee
speed and degree of fat loss that you will experience on Meltdown!
What about losing overall body fat fast?
$
4
In a recent University Human Study, scientists were shocked to learn that a potent new fat-burning matrix named Meltdown was more effective than Ephedrine. But, the evidence that really rocked the scientific
world to its very core was that Meltdown outperformed the powerful fat-burning combination known as the “Ephedrine and Caffeine Stack”.
Prominent scientific researcher, Dr. Jose Antonio authenticated the breakthrough data - Meltdown did in fact show a Metabolic Increase 972% greater than Ephedrine and 113% - 273% greater than the legendary Ephedrine/Caffeine Stack!
4
$
Meltdown Inventor Jack Owoc stated, “We theorized that Meltdown would beat the Ephedrine/Caffeine stack, however, I was shocked at the degree to which it crushed the ephedrine/caffeine metabolic response. Meltdown crushed the ‘EC Stack’ by a mind blowing 273%!” Caffeine/ephedrine refernce: A. Strup, et al. Metabolism 40, 323 (Mar, 1991).
Why has my fat loss been6FLHQWLÀF:RUOG6KRFNHG
so slow using the top from reaching problematic fat storing areas like the abdominal region. Even with
selling fat burners and only moderate even when diet and exercise you can still have a tough time shredding abdominal fat unless
you address the “alpha” receptors at the biochemical level. Meltdown deactivates
ephedrine/caffeine fat burners were legal?
these receptors to stimulate site-specific fat loss in the abdominal area! This
0(/7'2:1025(327(177+$1(3+('5,1(
action is critical because it increases blood flow to the fat cells causing stubborn
Neither the caffeine/ephedrine stack nor today’s other top selling
fat burners contain the super potent pharmaceutical grade
11-Hydroxy Yohim-bine and alpha-Yohimbine. These potent fat
loss agents target mid and lower body fat loss. It’s ascientific fact
that the lower body and midsection contain disproportionately high
levels of tiny signaling centers called “alpha receptors”. These nasty receptors
create a metabolic fat-burning hormone blockade that prevent fat-loss signals
fat to be released into the bloodstream allowing it to be burned. Yohimbine is
one of the only substances that has this targeted fat burning effect in the body.
Together, Meltdown’s new 11-hydroxy and alpha-Yohimbine substances work in
concert to exert a fat-burning effect for up to 8 hours! Imagine a supplement
that burns fat fast for up to 8 hours - MELTDOWN really is THAT powerful!
Consequently, your greatest chance of getting ripped abs is to incorporate the
science of Meltdown into your diet and exercise program.
$
The University Study results pictured in the graph indicate that Meltdown boosts metabolic
abolicc
rate 972% higher than Ephedrine and 113% - 273% greater than the highly researched
rchedd
combination of both ephedrine and caffeine! Until Meltdown proved to beat the ephedrine/
rine//
caffeine stack, the EC combo was considered the greatest fat-burning combination on earth.
arth..
Now the “Daddy of the Mac Daddies” and newly crowned king of fat burners is Meltdown. How fastt
can you lose body fat on Meltdown? Take a look at Antoine’s pictures. He lost fat so fast that wee
eingg
had to take his pictures off the internet because people didn’t believe that a real human being
could lose fat that fast. I personally directed Antoine’s “before” photo shoot and guarantee hiss
ificc
results are 100% authentic. Further, I developed Meltdown in VPX’s state of the art scientific
onn
laboratories with the most sophisticated fat-loss agents on the planet and the dedicated passion
to make YOUR personal fat-loss dreams come true.
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*When combined with regular exercise and proper nutrition. Athlete also used VPX N.O. Shotgun & N.O. Synthesize during his transformation. Results are not typical. Model has been remunerated.
Use only as a dietary supplement. These statements have not been evaluated by the FDA.This product is not intended to diagnose, treat, cure or prevent any disease.
Natural Muscle
October 2008
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and Exercise Metabolism, 2007, 17, 92-108 © 2007 Human Kinetics, Inc. 1). Mendel, R., Ziegenfuss, T. and J. Hofheins. Effects of Acute SuperPump250 Administration and Resistance Exercise on DEXA-estimated Changes in Lean Mass: A Pilot Study, 2005. 2.) Ziegenfuss T.N.,
Hofheins J.E., and R. Lemieux. (2008). Four weeks of Supplementation with SuperPump250 Increases Lean Mass and Muscular Performance in Resistance Trained Men. The Center for Applied Health Science Research. Fairlawn, OH 44333. *Ziegenfuss T.N., Mendel
R.W., and Hofheins J.E. Comparison of Purported Anabolic Supplements on Body Composition and Muscular Performance. Ohio Research Group. Wadsworth, Ohio 44281, USA. - Presented at the ISSN Convention in June 2006, Las Vegas, NV. (Neither the research
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World Champion Fighter
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Natural Muscle
October 2008
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* Effects of a Pre- and Post-Exercise Whey Protein Supplement on Recovery from an Acute Resistance Training Session.
Hoffman JR, Ratamess NA, Tranchina C, Rashti S, Kang J, and Faigenbaum AD. Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628-0718, USA.
Natural Muscle
October 2008
OCTOBER FEATURES
contents
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60
62
10
10
Natural
NaturalMuscle
Muscle October
October2008
2008
16
36
18
38
20
40
22
42
A Little Vitamin “G”
-Gina Ostarly
Skip Lacour’s Top
10 Nutrittion Tips
Good News for
Coffee Lovers ..
Functional Training
Physical Subculture
-Micah Hankins
-Charles Justo
Profile-Charles Justo
-Connor Dantzle
Ask the Doctor
-Dr. Matthew Isner
50
28
Slenium’s effect
on Mercury in fish
-Greg Weatherly
Profile-Erin Jade
-Jeff Hammond
30
What works best for
muscle soreness?
-Dr. Matthew Isner
34
Improve your golf game
with bodyweight exercises
Celebrity Workout
-Sherry Goggin
58
Muscle Beach
-Brenda Kelly
60
Show Coverage
Olympia 08 EXPO
IN EVERY ISSUE
The Fit Gourmet........................................24
by Danielle Nagel-Singh
Fitness for Her ..........................................26
by Kristal Richardson
The MUSCLE Chef.....................................32
by Mark Alvisi
Welcome to my World.............................46
by Coach A
Pz’s Perspective........................................54 by Pz Hopkins
*When combined with strength training & a low calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Natural Muscle
October 200811
Publisher/Editor
my two cents
Debbie Baigrie
[email protected]
Debbie Baigrie
Art Director
Alex Gonzalez
Web SITE
Shelly Dickson
Working Towards
What You Already Have
Contributing Writers
Mark Alvisi
Dr. John Atherton
Sherry Goggin
Carolina Gonzalez
Jeff Hammond
Dr. Matthew Isner
Charles Justo
Brenda Kelly
Skip Lacour
Richard Nannis
Danielle Nagel
Gina Ostarly
Kristal Richardson
Hugo Rivera
photographers
John Atherton
Debbie Baigrie
Danny Fittro
Alex Gonzalez
Walt Ostarly
Gordon Smith
The American investment banker was at the pier
of a small coastal Mexican village when a small boat
with just one fisherman docked. Inside the small boat
were several large yellow fin tuna. The American
complimented the Mexican on the quality of his
fish and asked how long it took to catch them.
The Mexican replied, “Only a little
while.”
of fishing boats. Instead of selling your catch to a
middleman you would sell directly to the processor;
eventually opening your own cannery. You would
control the product, processing and distribution. You
would need to leave this small coastal fishing village
and move to Mexico City, then Los Angeles and
eventually New York where you will run your
ever- expanding enterprise.”
The Mexican fisherman
asked, “But, how long will this all
take?”
The American then asked,
“Why didn’t you stay out longer
and catch more fish?”
To which the American replied, “15 to
20 years.”
The Mexican said, “With this
I have more than enough to support my family’s needs.”
“But what then?” asked the Mexican.
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 call 813-961-4806, email [email protected], fax 813-354-2460, 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.
The American then asked,
“But what do you do with the
rest of your time?”
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 © 2008
Natural Muscle Magazine, Inc., all rights reserved.
Readers are advised to consult their physician before starting a diet or exercise program.
The American scoffed, “I am a Harvard MBA
and could help you. You should spend more time
fishing; and with the proceeds, buy a bigger boat:
With the proceeds from the bigger boat you could
buy several boats. Eventually you would have a fleet
On the cover: Adam Hayward
Photo by T. Del Rey
designed by axisdzn.com
The Mexican fisherman said, “I
sleep late, fish a little, play with my
children, take siesta with my wife, Maria, stroll into the village each evening
where I sip wine and play guitar with my amigos, I
have a full and busy life.”
The American laughed and
said that’s the best part. “When the
time is right you would announce
an IPO and sell your company stock
to the public and become very rich,
you would make millions.”
“Millions?...Then what?”
The American said, “Then you would retire.
Move to a small coastal fishing village where you
would sleep late, fish a little, play with your kids, take
siesta with your wife, stroll to the village in the evenings where you could sip wine and play your guitar
with your amigos.”
HEY FITNESS BUFFS!
Do you think you’ve got what it takes to be a Natural Muscle writer?
Well, stop putting it off ;-) and send your articles in to:
[email protected]
*When combined with increased exercise and a low calorie diet. Use only as a dietary supplement.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
12
Natural Muscle
October 200813
move of
the month
RISER
DIPS
walt ostarly photos
Position your hands shoulder
width apart on 4 secure step
risers. -Move your feet out
as far out in front of you as
possible. -Straighten out your
arms and keep a little bend
in your elbows in order to
always keep tension on your
triceps and off your elbow
joints. -Slowly lower your upper body down towards the
floor and keep your elbows
tucked into your sides. Once you reach the bottom
of the movement, slowly
press off with your hands
and push yourself back up
to the starting position with
your triceps.
14
motivation
By Gina Ostarly,
“the NEW FORTY!”
a little
VITAMIN
®
®
“G”
Photos: by Walt Ostarly
When are our victories, just a set-up, for defeat? When they
fool us into thinking they’re permanent.
If you’ve ever played team sports, you’ve probably heard the coach
say: “If you’re patting yourself on the back for something you did
yesterday, you haven’t done anything today!” Fitness, health,
relationships, life -- they’re all a DAILY commitment. And, in
a sense, we start from scratch every day.
I recently ran a 5k race because it was a new and exciting
goal, and I loved it! But, meeting that goal, was not the end
of the race. It was just part of an overall lifestyle that helps
keep me healthy, motivated and inspired. And that’s the key.
Staying inspired helps us to stick with our changes.
Sometimes we make the excuse that we “needed a
break” but it’s still one day at a time. Getting longer strategies
into our thinking -- that’s what creates real change. Football
players lift weights in May, so they can smash their opponents
in December. You walk with your family in the afternoons, so,
you’ll have more healthy days to spend with them later in life.
Sometimes we should not be thrilled by our victories. When making
lifestyle changes in fitness, it takes more than two weeks to make a difference. Two weeks is not nearly long enough to show what life can and
should be about. There is always a stray habit wanting to break free. We
have to keep the leash on, but boy do those old habits want to run with it!
I know we all want to change, but have found it’s very difficult ...all on
our own. I think the turmoil we feel inside, during the changes, are a good sign. It
means we’re stepping onto new ground and expanding our reach.
Making changes are much more fun, as we see little successes along the
way. I’m sure you’ve seen “Trading Spaces” or the other home renovation
shows that seem to dominate cable television these days. Sometimes the
houses need cosmetic touches... other times it has serious structural damage and needs major repairs. Your body can be compared to a house, if
you build a house with rotten wood and rusty nails, its gonna fall down
eventually, Your body is the same way. You need to take care of it. Build
it with good wood and only the best nails! That way it will stay strong
and sturdy for many years to come.
Hope you take this to heart because I like to think my friends’
houses will be around for a while! The reason I love my career so
much is because we really are working together to make positive
changes that will last a lifetime. And, the work, makes that lifetime
even better. Teamwork is a beautiful thing!
16
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Natural Muscle
October 200817
GOOD NEWS, COFFEE LOVERS!
One-Cup Regular Coffee Drinkers
Less Likely to Get Heart Disease
by Louanne Baelde
Are you drinking too much coffee? We seem to need
it to wake up in the morning, to stay alert when we
drive, and even our work breaks are now referred to
as “coffee breaks.” A sign that may indicate that we’re
getting a little too carried away is when we have a mug,
with a picture of our favorite mug on it. But don’t put
your favorite cup away just yet. There’s new evidence
suggesting that coffee in moderation can actually be
good for you!
New evidence shows that antioxidants are not only
in green tea, but are also in coffee. Surprisingly, there’s
four times the amount of antioxidants in coffee as what
there is in green tea. Of course this doesn’t substitute
for the amount of antioxidants that you find in fruits and
vegetables. But one to two cups of coffee per day lowers
your chances of having cancer and chronic diseases.
Harvard University School of Public Health shows
that the risk of Type II diabetes is lower among regular
coffee drinkers. Why? It boosts the liver’s ability to
break down sugar. Too much sugar that stays in our bodies not only causes us to gain weight, but also weakens
muscle strength. And who wants saggy muscles?
Did you know that almonds lower your cholesterol
and help to increase your memory? That’s right, a few of
those delicious nuts with coffee, and it’s even more of
a super memory booster! You actually have
an 80% less chance of getting Parkinson’s
disease. Parkinson’s drugs are now being
developed with caffeine derivatives for
this very reason.
In medicine, caffeine is used as
a diuretic (to increase urine) and as a
cardiac stimulant. It boosts energy and
triggers alertness.
After a large cup of coffee, our
muscles tighten up, our heart beats fast
and our hands get cold. Coffee stimulates
the brain like cocaine and heroin.
That’s why it’s so addictive
and for the same reason why
most of us need it first thing
in the morning, to start our
day. Once you get into the
coffee cycle, you can’t
stop. If you try, you get
a wicked headache and
you start squirming like
a snake.
But recent studies reveal that regular
coffee drinkers are less
likely to contract heart
18
disease. “Until now, we have attributed the cardiovascular effects of coffee to caffeine, but we found noncoffee drinkers given decaffeinated coffee also display
these effects,” says Roberto Corti, M.D., a cardiologist
at University Hospital in Zurich. Then could there be
other ingredients in coffee that are causing the “jitters”?
If there is less elevation in blood pressure, could this
mean that we are increasing our tolerance to caffeine?
Should hypertensive people still drink coffee?
The American Heart Association agrees that there’s
a lot of contradiction about caffeine and regular coffee
drinkers and the link with cardiovascular disease. If you
sit down and calculate how much caffeine you consume
in one day, you might be surprised. But could only one
or two cups of coffee be harmful for you?
According to the Journal of the American Medical
Association, there is more risk for a heart attack if a
regular coffee drinker carries a gene called cytochrome
P450 1A2*1F. This gene metabolizes caffeine slowly.
They have decided however, that more research still
needs to be done before they can make this conclusion.
Dr. Florian Koppelstatter of the Medical University
Innsbruck, in Austria, claims that caffeine boosts brain
activity. Vanderbilt University also found coffee
to increase blood flow to the brain thereby,
preventing degenerative brain diseases like
Parkinson’s and Alzheimer’s disease.
Again, maybe there are some
good benefits as long as we consume this beverage in moderation. Apparently, adding an extra paper filter
in your coffee machine
when brewing your
coffee, even if you have
a plastic filter, helps to
lower cholesterol and
your blood pressure.
We all know that coffee sometimes prevents
constipation. Nothing like
that morning brew to get things
moving! Some practitioners
in alternative health medicine
actually suggest doing coffee
enemas for bowel cleansing.
Myself, I prefer bottoms up to
be my cup!
Are we addicted to the
coffee or to the lifestyle and
habit that we’ve grown into over
time? Well at least now we know that there are some
healthy benefits.
But can having too much coffee and drinking the
brew too late in the day cause insomnia? Without a good
night’s sleep, our body can’t replenish itself. Let’s not
forget the increased risk of osteoporosis for menopausal
women. I think I’ll stick to my martinis and use the
coffee grounds for something else.
I heard coffee grounds make good fertilizer in the
gardens because they’re high in nitrogen. Use them to
fertilize your evergreens, azaleas and rosebushes. Also
coffee grounds mixed with orange peels placed around
your plants in the garden will keep the cats away. You
can even mix some carrot seeds with ground coffee
when you sow and pests will stay away. Placing a small
container or dish of coffee grounds in the freezer, rids
your freezer of spoiled food smells. For you fishermen, coffee grounds mixed with earth will keep your
worms wiggly.
Meeting new people and socializing with coffee is
one of America’s favorite pastimes. From espressos to
café lattes or ice cappuccinos, we keep thinking of new
delightful ways to enjoy our quick fix. And now with
convenient drive-thru coffee shops, it’s even easier to
grab a mug on the go. The coffee places make fabulous
meeting places for a quick chat, to play games, or to
read the newspaper. Some go alone and others gather
in groups. Ironically, we all go out of our way to have
something that we can make fast and effortlessly at
home.
A man and woman were in the kitchen having a
discussion on who should brew the coffee in the morning. She suggested that he do it because he was the first
to get up in the morning. “This way you won’t have
to wait,” she said. He quickly replied, “You should do
it. You usually do the cooking around here.” The wife
walked out of the room for a moment and reached for
the Bible and opened the New Testament. She pointed
to the top of the pages and showed him that indeed it
said, “Hebrews. “
So coffee lovers, as long as you drink your coffee
in moderation, it doesn’t seem like it will hurt you. It’s
apparent that it could benefit you. Studies have shown
that coffee has amazing antioxidants, helps persons
with bronchial asthma, increases the speed of rapid
information, counteracts driver sleepiness, reduces the
risk of stone formation and colon cancer, and is even
a great source of potassium. Again the key word is
moderation, like with everything. Too much of anything
is not good.
So java junkies go ahead and drink up! Your coffee
fits right in with its cousins tea and cocoa.
Natural Muscle
October 200819
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Natural Muscle
October 2008
Natural Muscle
21
October 2008
21
naturalmuscle.net
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22
GET FREE!
By Micah Hankins
Www.alphacofitness.com
About a hundred years ago there was a pretty cool notion about fitness and
strength. In a period that is known as the Physical Subculture, the practice
was pretty simple. Pick up something heavy and move. There were no machines, no huge fitness clubs with loud annoying music, no muscle isolations,
and there were no mirrors. The premise was look at what my body can do,
as opposed to look at what my body looks like. Strength meant to increase
your ability through movement, and not the now infamous “so, how much
do you bench?” Boy how things have changed.
S
omething
that was once
liberating
and powerful has been
replaced with a superficial practice that
is more aimed on appearance than ability.
Humongous muscles
are now in favor over
function and skinny
over being healthy.
We’ve gotten away
from the amazing
and dynamic strength
movement in favor of
polished steel laden
machines with multi
axis joints that only
try and duplicate what you can do naturally and without one single machine. I say get free
from the mess and do something different.
Try not using machines for a while. Try no
sets or reps in favor of timed exercises where
you have to work to your actual ability, to your
full capacity. Go find a tire at your local tire
shop (I’m sure you can get some for free) and
flip the hell out of that thing. Check in your
garage, find a sledge hammer and pound the
crap out of that tire (give it a go for one minute
sets as fast and as hard as you can). Get off the
bench press and get on
the floor. Do pushups,
insane amounts, and
every single variation
you can think of. Do
these for five minutes,
stretch when needed,
get right back on it and
don’t stop till your five
minutes is up, even if
you’re only doing one
rep at a time. Look into
kettle bells, leverage
clubs, start training your
true core (your entire
mid section, not just
your abs) by incorporating rotational exercises
like Muay Thai kicks,
windmills (with a kettle
bell), and mills (with a
leverage club).
Listen, there’s a big world out there and it’s
ours to go and play in. There is so much more
to fitness than what you see out in your local
gyms. Stop looking in the mirror to measure
your progress, and start looking within yourself
to find out where your true strength is coming
from. Train with passion, have fun, and when
you get your heart to match your head, you can’t
be stopped in any endeavor. Stop wanting, and
start doing!
FEMALE FAT LOSS Q & A
Is it true that women store fat differently than men?
Yes, it’s a scientific fact that women store fat predominantly in their hips,
thighs and of course, their buttocks. This is because these female “problem”
areas contain tiny signaling centers called “alpha receptors”. These nasty
receptors create a type of metabolic roadblock for the fat-loss hormones in
our body. This “roadblock” prevents fat-loss signals from reaching these
problematic fat storing areas where women need them most. Even with diet
and exercise you can still have a tough time quickly losing weight in these
areas unless you correctly stimulate the “alpha” receptors in the lower body.
MELTDOWN deactivates these receptors to activate site-specific fat loss in
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How does MELTDOWN® target women’s problem areas?
If you’re reading this article, then you’ve probably heard of Yohimbine. Yohimbine is what scientists call an “alpha antagonist”, which simply means it
binds to and deactivates specific “alpha receptors” found in the hips, thighs
and butt. This action is critical because it increases blood flow to the fat
cells causing stubborn fat to be released into the bloodstream allowing it to
be burned. Yohimbine is one of the only substances that has this targeted fat
burning effect in the body. What’s even more amazing is that MELTDOWN
contains two NEW forms of Yohimbine that you won’t find in any other fat
burner! One is called “Alpha Yohimbine” and the other is called “11-Hydroxy Yohimbine”. Together these two new substances exert a fat-burning
effect for up to 8 hours! Imagine a supplement that burns fat up to 8 hours
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Women often notice an overall “thermogenic” effect in as little as 15 minutes after taking MELTDOWN. Add this to a strict diet and a solid exercise
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Image by JWAtherton
Sports Nutrition • Weight Loss
Vitamins • General Health • Apparel
23
the fit gourmet
By Danielle Nagel-Singh, APCA
Nutrition & Natural Health Consultant
www.fitandbeyond.com
15 min | 15 min prep
SERVES 4
INGREDIENTS
2 cups instant couscous
2 cups boiling chicken stock or vegetable stock
1 1/2 teaspoons curry powder
1 1/2 teaspoons garlic, minced
1 tablespoon margarine
2 (185 g) cans tuna in water, flaked & drained
1 red capsicum, diced
1 large carrot, grated
40 g baby rocket
4 spring onions, thinly sliced
2 tablespoons lemon juice
2/3 cup hummus, to serve
DIRECTIONS
Place couscous in a large heatproof bowl & stir
in stock, add in curry powder, garlic & margarine and mix to combine.
Cover with plastic wrap & set aside for 5 mins
or until all liquid has absorbed. Fluff with a
fork to separate grains.
Add tuna to couscous with capsicum, carrot,
rocket, onions & lemon juice, season to taste &
stir well to combine.
Top each serve with a generous dollop of hommus.
After a long day at work, you may be tempted to eat the
quickest thing, even if it not healthy ... NO WAY! Try this healthy,
low fat, and high protein dinner that is ready in only 15 minutes. You can also make it with fresh tuna steak. The couscous
is amazing and the flavour is wonderful.
CURRIED
TUNA
Carrot & Hommus Couscous
BEST TO BUY
Look for tuna that smells
fresh like the ocean and has
clear, bright eyes, clean red
gills, and moist, shiny, tightly
adhering scales.
TASTY TIP
Avoid overcooking. Tuna is
done when its flesh becomes
opaque but is still moist.
STORE IT SAFELY
Remove packaging, rinse
fish under cold water, and pat
dry. Refrigerate covered with
crushed ice and cling wrap for
up to two days.
QUICK & EASY RECIPE
Brush tuna with olive oil,
season with salt and pepper,
and wrap in foil to bake.
POWER FOOD
Tuna is an excellent source of
selenium, niacin, and vitamin
B12.
healthy dinner done in 15 minutes
24
25
Cory Sorenson photo
fitness for her
I
HOW TO STAY FIT
WHILE TRAVELING
IFBB pro
kristal richardson
ts not easy to do...trying to stay on your exercise and nutrition regimen while on
the road can be very challenging.
As a fitness competitor and model, its essential for me to keep up with training and diet no
matter where I go. I’ll share with you some secrets of how I keep on track!
First, I ALWAYS pack food. This applies even if I’m going to be in town, but out and about all day
long. One of the biggest issues with most people is that they aren’t eating frequently enough…which leads to
“starvation” at some point in the day causing one to overeat at a meal. So my tip for the traveler is to pack
a small cooler to bring with you. Obviously, the items should be nonperishable (and safe for travel) so I
suggest raw almonds (or other nuts), fruit, protein powder (don’t forget your shaker!), oatmeal (just add
hot water-and bring your own cinnamon!), low sugar granola or protein bars, whole wheat bread with
all natural peanut butter, etc. Having these things to munch on every two to three hours while you travel
will help you to avoid “starvation” while keeping your metabolism running efficiently.
In addition to this, always keep well hydrated while traveling…this helps with everything from
hunger to your digestive system.
Try this! Add just a little bit of protein powder and honey to your water and sip on it throughout the
day. Chances are you won’t be able to eat the 6 times a day you should so having this little concoction
will keep your metabolism cranking-you’re kind of tricking your body, but it works!
On the same note of nutrition, I’m going to give you suggestions of how to order at a restaurant
while traveling. I have to do this all the time so I’m an expert and I find that most restaurants are
happy to accommodate!
Order your meal with all sauces and dressings on the side. Ask for your dish to be prepared
without salt (you can always add some if its needed. Salt causes water retention and bloatingyuck!). Ask them not to cook your food in butter. Most restaurants will use olive oil if
you ask. Skip the carb at dinner and order steamed veggies and/or a side salad.
Hold on the decedent desserts and order fruit if available or have a hot tea
or coffee.
You know whats coming next…exercise! Yes, you can still exercise while
you travel! I try to book hotels that have a gym or I find out if there is a
gym close by…but just in case, I always bring my exercise bands with
me. They are easily portable and very effective. I make up my own
little routine in the room using the bands along with pushups, sit-ups,
tricep dips on the edge of the bed, jumping squats, in place lunges,
jumping jacks, and stretching. I do this circuit a couple times
through at a fast pace and I always break a sweat! Remember
your tennis shoes also-taking a morning or evening run or fast
walk is always nice.
Also, if you find a gym and have the time, try a new class
like Pilates, yoga, or zumba. You might like it and add it to
your home routine!
26
'LVWULEXWHGE\
$YDLODEOHDW
Select
WWW.BODYWELLNUTRITION.COM
©Bodywell Nutrition LLC 2007. For best results, use Tight Curves in conjunction with a sensible diet and exercise program. Consult with your physician before starting any diet or exercise program.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Natural Muscle
October 2008
27
erin jade
rising star
By Jeff Hammond
28
Derwei Chan
Birth date: Feb 9/1988
Birth place: Toronto
Current residence: Toronto
Height: 5’1
Weight: 90lbs
Hair color: Dark brown
Eye color: brown
Measurements: 34/24/34
Favorite Movie: Step brothers
Favorite Actor: Adam Sandler
Favorite Actress: Sophia Bush
Favorite Color: Red
Jeff: You have a very unique beauty
that separates you from other models; what is your nationality?
Erin: I have to give credit to my parents.
My mom is 1/2 Filipino, 1/4 Spanish
and 1/4 Chinese, and my dad is Filipino.
Although my background is Filipino, I
was born and raised in Toronto.
Jeff: Erin please tell us how you
became a Mixed Martial Arts (MMA)
Model.
Jeff: How far did you go in gymnastics?
Erin: I was almost at my national’s
level until I injured my leg. My physio
therapist then told me that I had to take a
break from the sport to heal. At the time, I
started to get really busy with school and
never had the time to go back.
Jeff: Is gymnastics what gave you
that incredible body or do you
have an exercise routine?
Erin: I guess gymnastics had an impact
on my body because it hasn’t really
changed too much since I’ve stopped.
UFC as a ring girl or in some hostess
capacity one day. My favorite fighters are
Georges St. Pierre, Rampage Jackson,
Brandon Verra, Anderson Silva and BJ
Penn. I think they are very all talented
and amazing fighters.
Jeff: You are getting a degree in
marketing; what are your aspirations in business for the future?
Erin: I want to pursue a career in the
marketing field. I’m currently in my last
year of school for marketing and hope to
secure a job that I love when I graduate. I
want to be successful in everything I do
and live life with no regrets.
Jeff: What is you athletic background?
But I also just recently began a nutritional
program called Isagenix which has definitely been very helpful at keeping my
body healthy and providing the nutrients
and protein I need.
Jeff: You have an amazing body;
what do you like most about it?
Erin: My smile; CHEESE!
Jeff: What is your diet like?
Erin: As I said I recently got started
on a great supplement program called
Isagenix. For more information, you
can visit my website at www.erinjade.
isagenix.com.
Jeff: Where would be your dream
place to do a photo shoot?
Erin: Hawaii
Jeff: Ok folks help me get this beautiful
model a model assignment in Hawaii by
contacting me at [email protected]
with serious offers only.
Jeff: Would rather be a model or
an actress?
Erin: Model or should I say CoverModel!
Jeff: Why?
Erin: I absolutely love the camera and it
would be one of my biggest accomplishments to score a cover some day.
Jeff: I will do my best to make that happen, but you don’t need much help if you
Jeff: What is your passion?
Erin: I love to sing, dance, model and do
gymnastics. I was in gymnastics for 13
years, until I injured my leg and was told
to take a break if I wanted to continue
further. During gymnastics training, I
was also enrolled in acting classes. My
agency ended up moving which left me
no choice but to switch agencies (which
just so happened to be a modeling agency
as well). It was then that I decided to
try modeling and fell in love with the
camera. There were people who doubted
me because of my height, but I kept on
trying and didn’t let them get to me. It’s
because of that perseverance that I’m
where I am today.
Derwei Chan
Jeff: Now that you have this opportunity to talk about yourself;
what would you like people to know
about you?
Erin: I can be pretty crazy sometimes,
and there’s a lot more that people don’t
know about me. One thing I would like
everyone to know about me, is that I’m
not who you’d probably expect me to
be. When people look at me, their first
impression of me, would be that I’m
snobby. But when I’m not smiling, I
naturally look that way. In reality, I’m a
really friendly and outgoing person who
is easy to get along with. I’m caring and
love to laugh and joke around.
Jeff: With so much passion for MMA
what would you like to accomplish
in it yet?
Erin: I have a lot of goals and aspirations
in this industry and hope to work for the
Erin:: I trained in gymnastics for 13
years.
Eikona Photography
Jeff: What has lead to our doing
this interview?
Erin: You of course; I contacted you to
be in a magazine a year ago, recently you
had me submit my resume to you again
and now we are finally working together.
I couldn’t have done it without you!
Jeff: As they say “Timing is Everything!”
Erin: I have been following the sport
for years now but just recently got into
the scene in terms of modeling, and the
response from everyone so far has been
phenomenal. I originally started modeling for the import scene and loved it, but
still wanted to do more. I then figured that
since I love both modeling and MMA, I
should just combine my two interests into
one. I’m here to delve into all aspects of
the MMA world and soak in all the wonderful opportunities it has to offer.
Sean Getti
This interview with Erin was
really special to me because
of the way she has overcome
adversity to be well on her
way to accomplishing her
dreams. She is an example of
what you can do if you STAY
POSITIVE!
keep working as hard as you do and stay
as sweet as you are.
Jeff: Have you been published?
Erin: I was recently featured in Fighters
Only Magazine as the Babe of the Month
(May Issue), and interviewed on Toe-toToe radio, along with several website features. I have a few other MMA features
coming out this summer so look out for
me everyone!
Jeff: Tell us something most people
don’t know about you!
Erin: One thing most people don’t know
is that I love to write. One of my poems,
“Just Maybe”, was published in a book
called, “The Colours of Life”.
Jeff: Is there anything you would
like to add?
Erin: I’d like to thank everyone for supporting me and believing in me, even
during times when I failed to believe in
myself! It means so much to me and I
appreciate it more than you can imagine!
Please check out my website at erinjadeonline.com.
Jeff Hammond’s comment: When I meet
a model like Erin it reminds me of why I
work with models as a career developer.
You cannot help but read this interview
and fall in love with this young lady and
pull for her to have her dreams come true.
Please contact me at jeff@makemsweat.
com with your comments or positive support for Erin.
Natural Muscle
Natural Muscle
October October
2008 2008
29
TRAINING
what works best for
MUSCLE
SORENESS
By: Dr. Matthew Isner
Chiropractic Physician
F
or me, no matter how long
I have been exercising; my
legs always kill me two
days after squats. Part of
the reason is, as much as
I love to workout, I hate
squat days. There are those blessed few
who just love crawling out of the squat
rack and throwing up in the trash can
before the next set (and that’s if you do
it right). As much as I hate to admit
this, if I can find a reason to “miss” that
workout I will.
I am working each body part
twice a week, and I rotate my workouts, but only hit squats one time
during the week so if I miss a squat
workout it might be two weeks without
a squat day. I can always find new
muscles in my legs that haven’t been
used and will get recruited for that next
squat routine; hence soreness over the
next few days. It makes it so much
better when my daughter decides that
just then is the best time to run and
dive onto my lap when I am sitting on
the couch.
Delayed onset muscle soreness
(DOMS) is very familiar to most of
us who have been working out for any
length of time. We have all experienced
our days of soreness but what causes
it and what can I do to speed up my
recovery?
DOMS describes a phenomenon
of muscle pain and soreness that is
felt 12-48 hours following exercise,
particularly at the beginning of a new
exercise program, after a change in
sports activities, or after a dramatic
increase in the duration or intensity of
30
exercise and subsides over the next few
days. Symptoms can range anywhere
from tenderness in the muscle to severe
debilitating pain. It is most often felt at
the beginning of a sporting season or
after returning to training after a long
period of reduced activity. The soreness is a normal response to unusual
exertion and is part of an adaptation
process within the body.
There have been many different
treatment strategies to help reduce the
intensity of DOMS and to return the
athlete to training as fast as possible.
Non-steroidal anti-inflammatory drugs
(NSAIDS) such as aspirin, ibuprofen
and naproxen, have demonstrated dosedependant effects but can be influenced
by when the dose was given. I am not
against all NSAIDS for there are times
when the patient might need them on a
temporary basis to relieve the symptoms, but I would suggest only using
these when other methods have failed.
Many problems can occur with the
over medication of these drugs that far
outweigh their usage. The key word in
the use of NSAIDS is TEMPORARY.
Massage has also shown some
varying results that can be attributed to
the time and type of massage technique used. In a study published in the
Journal of Athletic Training in 2003,
ten healthy subjects (5 men, 5 women)
with no history of upper arm injury and
no experience in resistance training
were asked to perform 10 sets
of 6 maximal isokinetic
eccentric movements
of the elbow flexors
with both arms. One
arm received 10 minutes of massage 3
hours after the exercise; the other arm
received no treatment. They concluded
that massage was effective in alleviating DOMS by approximately 30% and
reducing swelling, but it had no effects
on muscle function.
According to a study published
by the School of Community Health
and Sports Studies: Cryotherapy (ice
packs), stretching, homeopathy, ultrasound and electrical current modalities
(muscle stimulation) has demonstrated
no effect on the alleviation of muscle
or other DOMS related symptoms.
Exercise is the most effective means of relieving pain
during DOMS, but the analgesic effect is temporary. If you
have to train on a daily basis,
then you should reduce the
duration and intensity
of exercise for 1-2
days following
the exercise
that caused
the DOMS.
You can also
train less
effected
body
parts
to
?
allow time for the body to recover.
Your body is designed to adapt
to whatever stress is imposed upon it
so if you want to grow, or get in better
shape, you have to make changes periodically in your routine to stop from
hitting a plateau and getting bored.
Any significant change in your workout
can increase the risk of DOMS. When
it happens, use the suggestions provided above… and don’t let your kids
decide that today is “wrestling day”.
Now, get up and go workout!
Natural Muscle
May 200831
Mediterranean
Couscous Salad
THE MUSCLE CHEF
photos by Axis Design
mark alvisi
Serves 6
INGREDIENTS
1/4 cup lemon juice
2 tablespoons olive oil
3 tablespoons tahini paste
1/4 cup chopped fresh mint leaves
1/2 teaspoon asafoetida powder
1/4 cup chopped fresh parsley
salt and pepper to taste
1 1/2 cups water
1 teaspoon salt
2 tablespoons olive oil
1 1/2 cups couscous
1/2 cup diced tomato
1/4 cup diced red bell pepper
1/4 cup diced green bell pepper
1/4 cup canned green beans, diced
1/2 cup cooked chickpeas
1/2 cup diced Persian cucumbers
1/4 cup green olives, pitted and quartered
1/4 cup roasted peanuts
FITNESS FOOD
MADE EASY!
DIRECTIONS
1. Make a dressing by whisking together the lemon juice, 2
tablespoons olive oil, tahini paste, mint, asafoetida powder,
and parsley; season with salt and pepper. Set aside.
2. Combine the water with 1 teaspoon salt and 2 tablespoons olive oil in a saucepan; bring to a boil over medium
heat. Remove from heat and stir the couscous into the
water; cover for 10 minutes.
3. Place the couscous in a large bowl. Mix the diced
tomato, red bell pepper, green bell pepper, green beans,
chickpeas, cucumber, olives, and peanuts into the couscous.
While stirring, slowly pour the dressing into the mixture.
Serve immediately.
32
Natural Muscle
October 200833
CELEBRITY WORKOUT
Meet One of the top Celebrity Workout Trainers - Ramona Braganza.
By: Sherry Goggin
I had the opportunity to interview Ramona
and learn about her Celebrity Workout program, The 3-2-1 Training Method.
Sherry: What celebrities have you trained?
Ramona: My main client is Jessica Alba, I have trained
her for 10 years. In addition I work with Halle Berry,
Jaime King, Dania Ramirez and many more.
Sherry: How did you get started as a celebrity
trainer?
Ramona: I never planned to be a personal trainer, I
always just trained myself for fitness competitions. I had
been a gymnast in high school and was a cheerleader
with the LA Raiders so Fitness Competitions seemed
to be something I would enjoy doing. I placed in a few
competitions and managed to book a few fitness related
commercials with Reebok, Champion Sports and a few
others. It was while I was working at Sports Club LA
that I met a producer who was working with a young
actress. He needed someone to teach her gymnastics, as
well as keep her in shape while she filmed his TV show
Dark Angel. That was the first time I met Jessica Alba
and 10 years later I am still her trainer.
Sherry: What is it that you do that makes you
different than other trainers?
Ramona: I have developed an efficient and effective
workout that suits the busy lifestyles of my clients; I
call it the 3-2-1 Training Method.
Sherry: What exactly is the 3-2-1 Training
Method?
Ramona: The 321 Training Method consists of my 3-21 Workout and my 3-2-1 Nutritional Recommendations.
The workout consists of 3 Cardio Segments, 2 Circuit
Strength Segments and 1 Core Segment all done in a
one-hour workout.
Sherry: Can you explain a bit more about how
the workout is structured?
Ramona: I begin the workout with 10 minutes of
cardio. Jessica likes to warm-up on the recumbent bike,
she has a new one called the Expresso Bike with a video
screen which enables her to do various routes as well as
ride for points, very fun. By riding for points she speeds
up and therefore works harder burning more calories. We
usually wear a heart rate monitor with a calorie counter
and in a workout she burns 500-600 calories. Next I set
up a Circuit of 3 exercises with upper and lower body
parts. Each exercise is done one after the other and the
set is done 3 times through. I keep the reps high but I
do keep weight moderate and at times do lower reps
higher weight so that muscles don’t get used to training
34
the same way. We go back to Cardio and Jessica then
runs on the treadmill, I will do interval training with her
during this segment. Next it’s a Circuit Segment with 3
more exercises for the same body parts, then the final
Cardio, this time Jessica will try the elliptical working
between 75 and 85 % of Heart rate max. Finally we
finish with a Core segment and a good stretch.
Sherry: That sounds great, that way she doesn’t
get bored of cardio, and still has time to strength
train.
Ramona: Yes this was why and how I developed the
3-2-1, Jess had limited time when we went
on sets and I needed to get calorie burning
results to keep her lean but strong
Sherry: What about the 3-2-1 Nutritional recommendations?
Ramona: One of my 3-2-1 Nutritional tips
is to make sure you eat 3 meals, 2 snacks and
have a minimum of 1litre water a day. I recommend meals of lean meats, fish, choose brown instead
of white when having carbs, lots of vegetables, fruits
legumes and the good fats like nuts and avocados. For
snacks I recommend mixing protein and fiber so that you
will feel full longer, things like a slice of an apple and
peanut butter, or low fat cheese and vegetables. If you
can’t drink a liter of water then try flavored water such
as Vitamin Water with the added benefits of electrolytes
and vitamins, I stock my clients refrigerators with it.
Sherry: Sounds like your plan is sensible and with
easy to remember tips.
Ramona: Nutrition shouldn’t be complicated, there
are easy things we can do every day to live a healthier
lifestyle if we are conscious of our decisions. Planning
meals ahead, keeping nutritious foods around and
carrying them with you in your car, workplace, etc.
Keeping water handy and sipping through out the
day. Exercising first thing in the morning. These
are all habits worth forming and that I try to instill
in my clients.
Sherry: How can people find out about your
program?
Ramona: I am currently in the process of writing
my book, and hope to have it out early next year. In
addition if there are any questions readers can write to
me at [email protected]
This unique formulation combines 30 grams of protein, stevia and low sodium along with superb taste in each serving. Whey isolate is a one of the most purest proteins available and
contains the essential amino acids required to build healthy muscles and tissues. Nitro-Pro™ contains L-arginine, which according to recent research, increases blood circulation.
Natural Muscle
October 200835
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
TRAINING
how to improve your golf with
BODYWEIGHT
EXERCISES
Often, its the unexpected things that sometimes work the best.
The truth is that by improving your physical condition through
the use of bodyweight exercises you can and will put more
distance on your drive, and ooze strength, vitality and energy,
even after 18 holes! Bodyweight exercises are ideal for golfers because ...
4. BODYWEIGHT EXERCISES
PROVIDE TOTAL BODY CONDITIONING delivering not only
strong and supple legs, but a powerful and in balance upper body, and
a muscular and toned mid section,
making you feel fantastic and play
even better,
1. THE GOLFERS THAT CONSISTENTLY PLAY
THE BEST ARE THOSE WHO ARE IN THE BEST
PHYSICAL CONDITION. Its an energy/ stamina thing.
Have a look at the guys on the Ryder Cup teams, or just
look at Tiger Woods, who looks like he could still climb
into a boxing ring after winning a tournament,
5. THE GAME OF GOLF, AND
“DRIVES” IN PARTICULAR
NECESSITATE THAT YOU
CAN NOT ONLY GENERATE POWER, BUT HARNESS
IT. It‘s all in the follow through.
By performing bodyweight exercises regularly
you will gain greater strength, balance and the flexibility
in your muscles necessary to allow your body to flow
with every shot,
2. BODYWEIGHT EXERCISES ARE SUPER EFFECTIVE AND SUPER FAST. After spending 3-4
hours on the golf course, what golfers need is a quick
workout that delivers results, and allows them to spend
more time golfing and/ or spending time with those they
love, instead of being stuck in the gym. Forget endless
cardio, or punishing weight lifting routines,
6. WE’VE ALL HEARD IT BEFORE, FROM MANY
OF THE WORLD ‘S BEST IN ALL SORTS OF
SPORTS, including Tiger and Jack Nicklaus “the
Golden Bear” that performance is improved by controlling your breath, especially when its not going your
way on or off the course. This is one of the things that
improves greatly by practising bodyweight exercise
deep breathing before, during and after exercise. Basically, whenever you want,
3. BODYWEIGHT EXERCISES DRAMATICALLY
IMPROVE BALANCE, as a result of the unique sequences of movements that not only hit multiple muscle
groups with every exercise, but they all target your
abdominals forcing your muscles to contract in order to
stabilise your body during the exercises. As many of you
will know while providing a fantastic experience, golf
doesn’t do very much for the abdominal muscles,
7. GOLF IS OFTEN PORTRAYED AS A GAME OF
WILLS, and never more so than when you’re playing
poorly and have to make the decision to turn this thing
around. Check out the exercise below for forging an
iron will.
36
The Wall Chair
This is an incredible exercise for the whole body,
giving your muscles an intense workout, as well
as promoting better alignment, and developing
willpower.
Imagine you’re sitting on a stool, with your back
against the wall. Then remove the stool. Lower your
body down until your knees are at a right angle.
Make sure your lower and upper back are as flat on
the wall as you can. Toes and knees pointing straight
ahead. Fix your gaze on an object in front on you
and concentrate on that. Relax. To begin, do for 1
minute, and then work up to 3. Breathe deeply and
fully as you enjoy this exercise.
If this is difficult to begin with, then raise your
body a little higher on the wall. Still aim to hold for
1 minute. (vatiation shown-wall squates!)
Natural Muscle
October 200837
Skip La Cour’s
TOP 10 NUTRITION TIPS
Six-Time National Champion Bodybuilder Skip La Cour reveals the
organizing principles of good nutrition that will take this area of your
bodybuilding and training efforts to the next level!
high quality protein source and highglycemic carbohydrates immediately
after your weight training and cardiovascular training workouts. Doing so
will protect the muscle you’ve already
earned and immediately kick the
massively-important muscle recovery
process into gear.
The way you eat is far more important
than the way you train.
1. You must place a very high priority
on the way you eat if you want to take
your physique to the next level. The
way you eat is far more important than
the way you train. You’re in the gym
for about an hour a day. It’s what you
do during those other 23 hours of the
day that are going to make the biggest
impact on your progress.
You must burn more calories than
you eat
2. You must burn more calories than
you eat if you want to lose body fat.
It doesn’t matter if almost all of the
food you eat is good, healthy food,
you must burn more than you eat or
you’ll get fat.
Stop looking for the “perfect” diet
3. Stop looking for the “perfect” diet. Nothing worth
having in life comes without some sacrifice. Eating the
way you must to build the body you want will be no
exception. In the long run, it’s the challenges that we
face that makes what we have rewarding. How enjoyable
The way you eat is
far more important
than the way you
train.
would life be if everything was easy? When you start
adhering to a particular eating regimen, anticipate the
discipline, sacrifice, and discomfort that comes with the
pursuit of any worthwhile goal.
38
Keep your diet simple
4. Keep your diet simple. That way, you’ll give yourself
a better chance to follow through and ultimately achieve
successful results. If you must make your diet more
complex, do so on the weekends only.
Well-balanced meals spaced evenly
5. Eat smaller, more frequent and well-balanced meals
spaced evenly throughout the day. Your body will use
the nutrients in your food more efficiently. You’ll build
more muscle and prevent body fat this way.
consume a small meal before your workouts
6. If you want to make sure you preserve as much muscle
mass as possible, you should start eating a small proteinbased meal with high-glycemic carbohydrates before
every one of your weight training and cardiovascular
training sessions.
consume a small meal immediately after your workouts
7. You should consume a small meal comprised of a
Make sure you are eating the right
types of carbs
8. Carbohydrates serve as an essential
part in the muscle-building process.
Instead of trying to eliminate carbohydrates altogether, you should
make sure you are eating the right
types of carbohydrates at the right
times of day. High-glycemic carbohydrates (potatoes, simple sugars are
best before and after your workouts;
low-glycemic carbohydrates like
vegetables are great throughout the
rest of the day.
Be patient
9. Be patient. If you are not getting the results you want
with your diet, you’ll need to raise your standards. You
either need to do a “little more of this” or a “little less
of that.” You may also need to make these changes for
a longer period of time.
Take responsibility for your success and failure
10. Don’t blame your diet when you aren’t getting the
results you want. Take 100 percent responsibility for
your success and failure. Just about any eating program
can be effective—if you follow through on a consistent
basis. If you aren’t getting the results you want, assume
that the problem is in your approach.
Note: If you would like these tips explained in more
detail, sign up for YOUR Success Series, Skip La Cour’s
FREE e-Newsletter. Go to http://www.skiplacour.com/enewsletter_signup.htm.
Visit Skip La Cour’s Bodybuilding and Training web
site at http://www.skiplacour.com
Natural Muscle
October 200839
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TRAINING
ask the doctor
YOUR FITNESS QUESTIONS ANSWERED
Dr. Matthew Isner Chiropractic Physician
-Is morning or evening the best time to workout for weight loss?
-How should I exercise if I have type II Diabetes?
-There are so many brands of Omega 3 Fish Oil on the market. Is there any way to know which I should choose?
Is morning or
evening the best
time to workout for weight
loss?
There have been
many competing
camps as to which
time is the best to workout.
Some will tell you
that to lose weight
it is best to workout
in the morning. You
do not have the fuel
from breakfast, so your
body turns to the stored
up fat for energy. You then
burn more fat and this primes
your body for an increased
metabolism throughout the
rest of the day.
The other camp says
you should workout later in the
afternoon or evening because your muscles have been
warmed up from the day and you will have more energy
to perform the exercise which will mean more of an
effort and more energy expended. More weight on the
bar or pushing yourself that extra mile will help you
achieve your desired effect more quickly.
I can see the logic behind both camps but I would
like to offer a third option: It really doesn’t matter!
Weight loss is primarily based on your body’s ability to burn more calories than you take in. It isn’t as
much a question of when you exercise, just that you do
SOMETHING every day so you expend more calories
than you take in. If you love to get up in the morning
then that is the best time FOR YOU to workout. If you
feel like you have better workouts in the afternoon or
lunch then you are far more likely to do them. Trying
to force yourself into a specific time will usually make
you just find excuses not to do it. Consistency is the key
for you reaching your goals.
42
How should
I exercise if I have
type II Diabetes?
There are so many brands of Omega 3
Fish Oil on the market. Is there any way to
know which I should choose?
Having Type II Diabetes
does not mean that
you need to stop your
workout plans or goals
in fitness. It does mean
that you will need to alter
a few things and take
more precautions than
the normal person who
might want to work out.
For the most part, Type II
Diabetes can be controlled
with a strict diet and exercise
program. The diet part will be beneficial
not only in controlling your diabetes but
also in weight reduction. I recommend
to my patients that they build up to at
least 30 minutes of moderate-intensity
cardiovascular activity per day, or 20
minutes of vigorous-intensity cardiovascular
activity, every day of the week.
You can, and should, incorporate some strength
and resistance type activities at least two days a week.
Weight training maintains and increases muscle
strength and endurance. Weight training can consist of
something as simple as soup cans, or fill an empty milk
container with water for added resistance.
Always remember to check your blood glucose level
before starting your exercise program for the day. You
should also keep a close watch of blood pressure and
make sure to keep your feet clean (uncontrolled blood
glucose levels can lead to decreased sensations on the
soles of your feet. If left unchecked, blisters can form
without you being able to feel them, which will lead
to further complications). As always, if you have any
concerns, contact your health care provider before
starting or changing a exercise program.
Most of the product labels that you read are very misleading so here is the easiest way to figure out what is
the best for you. When looking at all of the different Fish
Oil brands on the market today, forget the front of the
label. Turn the bottle around and look at the ingredient
listing on the back. Somewhere close to the bottom will
be two lines: EPA and DHA. Add those two numbers
together and find the bottle with the highest two number
total and that is the one you need to choose. Forget if
the front says 1000 mg and the total EPA/DHA only
adds up to 650 mg. The 650 mg are all you are getting
per serving size. I have seen some as low as 420 so you
would have to take quite a few just to get the 1-3 grams
you should have during a day.
As always, go do as much research as you can
about the health topics that concern you but be careful
about what you read on the internet. A safer bet is to
just go talk to your health care provider.
GotYouacanfitness
question?
email Dr. Matthew Isner
at [email protected]
Natural Muscle
October 200843
HEALTH NOTES
NEW FOOD LABELS ADD WORLD OF INFORMATION
5 WAYS TO KEEP BISPHENOL A, OR BPA, OUT OF YOUR FOOD
US News & World Report
With studies stacking up against the chemical, here’s what you need to know
to lower your exposure
With a recent study linking bisphenol A—a chemical in hard plastics and the linings of food and beverage cans—to diabetes and heart disease, you may be wondering
what you can do to minimize your exposure. The Environmental Working Group last
year conducted an analysis of BPA in various canned foods and found the amount
varies widely depending on the food. Condensed milk, for instance, has relatively
little BPA, while infant formula has a lot more—about one fifth the safe dose limit
set by the Food and Drug Administration. Of course, the potential risk also depends
on how much you consume. Canned soda has less BPA per serving than some other
foods, but if you’re having a six pack a day...
HERE ARE SOME GOOD RULES OF THUMB FOR REDUCING
YOUR INTAKE OF BPA.
1. Buy your tomato sauce in glass jars. Canned tomato sauce is likely to have higher
levels of BPA because the high acidity of the tomatoes causes more of the chemical
to leach from the lining of the can. Think beyond plain tomato sauce to any canned
pasta—like ravioli and those fun-looking kids’ meals.
2. Consume frozen or fresh fruits and vegetables instead of canned. In addition to their BPA-free benefit,
fresh and frozen produce usually have more nutrients,
which often get lost in the process of canning. Eden
Foods does offer canned beans that are BPA-free.
3. Purchase beverages in plastic or glass bottles.
Canned soda and juice often contain some BPA. You
don’t need to worry, though, about disposable plastic
water bottles. Most don’t contain bisphenol A, and
those that do are usually marked on the bottom with
a number 7 recycling code.
4. Use powdered infant formula instead of readyto-serve liquid. A separate assessment from the
Environmental Working Group found that liquid formulas contain more BPA than
powdered brands.
5. Think in terms of moderation. You don’t need to avoid all canned foods. Just
consult the chart below and follow a sensible approach, eating less of those foods
that are high in BPA.
44
The Detroit News
Starting on September 30th, 2008,
consumers began learning a lot more
about the frozen ground beef, pork tenderloin, fresh tomatoes and raspberries
that they put in their grocery carts.
That’s when the Country of Origin
Labeling Law went into effect, requiring
labels for meat, poultry and produce state
from what country they’ve come.
While the law, part of the 2008
federal farm bill, is a marketing measure designed to
give U.S. products
a leg up in the
m a r ke t p l a c e ,
advocates say
it will improve
food safety, especially after
a spate of food
contamination
incidents over the
past two years.
Opponents of the
law complain it unfairly implies that imported foods are less safe
than domestic foods and also places an
unnecessary financial burden on whole-
salers and retailers. They say the extra
cost of implementing the labeling law
would be passed on to consumers reeling
from higher food prices.
Foes have been able to postpone
the law’s implementation several times
since its initial approval in the 2002 farm
bill. But public support for more labeling
shifted after a salmonella outbreak in
30 states was linked to tainted tomatoes
earlier this year and imported pet
food from China containing
the industrial chemical melamine was
blamed for the
deaths of dogs
and cats in the
United States in
March 2007.
“Food
safety concerns dominate
the headlines almost daily and it is
imperative consumers
know where their food
comes from,” said Tom Buis, president
of the National Farmer’s Union, in a
statement.
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Natural Muscle
October 200845
Interview and photos by:
Dr. “Coach” Atherton
I am sure each of you has experienced the feeling of meeting
someone and instantly there is a connection – and recently,
I found it can transcend language and national boundaries! When I began studying Spanish, my teacher, Senora
Payne, taught us an idiom, which she said was used in South
America when a man saw a pretty girl: “Que curvas y yo sin
frenos!”
Now everyone hopes to meet pretty girls; so, I diligently
memorized this idiom hoping for the opportunity to use
it. The perfect occasion came years later, while in Miami,
shooting for Natural Muscle Magazine. Ingrid Roldad had
just competed in the Figure competition and the next day
as we shot along the Miami Canal, I quoted my learn idiom,
“What curves and me with no brakes!” Ingrid laughed and
we had one of my best photo shoots. LESSON TO LEARN,
boys and girls: Pay attention in Spanish class!
Born: Costa Rica
Education: Phys Ed
Age: 35
Height: 5’ 4”
Weight:130
Since then, Ingrid has won 2 National FAP Figure Championship: 2007 and 2008. From that shoot on she has been “mi
amiga!” Do you Senora Payne’s Spanish lesson inspired her
to greatness or was it my delivery?
Read about Ingrid and check out the images – See if you agree
with one of the KOOLEST idioms I know in Spanish?
My Name is Coach and Welcome to MY WORLD
46
INGRID ROLDAN
What do you do for a living?
I am a personal Trainer in Costa Rica
How/Why did you get involved in fitness?
I injured my knee and started training to help repair
the damage. I got hooked on exercise and decided I
should continue and compete!
Favorite:
BOOK: EL ALQUIMISTA
MOVIE: EL GLATIADOR
FOOD: ITALIAN FOOD
good book, paper and pen, and a camera.
Who are 10 people you would like to have a
cup of coffee with?
Here are 8: Jesus, Mandela, Angelina Joli, Chayane,
Paulo Cohelo, Steven Spielberg, Will Smith, and
Madonna
check out pz’s empowering website ...
If you had a magic wand and could instantly
change something about your life, what
would it be?
I wouldn’t want to change anything, the bad things
Who influenced you the most athletically?
Monica Brant…I love her physique.
Who do you admire the most?
Male: MILOS SARCEV AND MORRIS MENDEZ
Female: MONICA BRANT
What did you think about your first competition?
Looking back at my first competition, I laugh a little,
as I really wasn’t in great shape. But at the time, I
thought I was!
How do you want to be remembered as an
athlete?
I want to be remembered for being a disciplined athlete that never gave up!
What traits do you value the most?
I value discipline, courage, passion and commitment
What do you see that is good in Fitness today?
The level of the women competitors has increased:
Women are looking stronger…but maintaining their
femininity!
What needs to change in Fitness today?
I would like for fitness to target at our youth - getting
our kids to be healthier and more fit..
What would you like to say to the reader of
NMM?
Never give up on your fitness goals and dreams.
Look at me! 2 kids, 36 and still competing and winning! Keep pressing on and break your person best
records over and over! If you WANT it, you can GET
it.
Comments on Coach A:
Jejejejejejejej, you are so funny....!!! (Is that another
Spanish idiom, my teacher forgot to teach me?
–Coach A) I enjoyed my photo shoots during the
Universe Weekend 2007 in Miami with Coach A. Being the winner of Ms Fitness: Figure, I could not have
chosen a better person to capture some great images
of me. Thanks Coach A”
What 10 thinks would you bring with you to live
on a desert island?
Umbrella, water, radio, sunglasses, fruits, towel, a
that have happened in my life, I have learned from
and they have made me who I am today.
Tell me something about you that I don’t
know?
At night…sometimes...I have been known to drink a
whole liter of milk and devour an entire pack of cookies in one sitting.
If you are interested in more about Coach A’s
World, check out his digital portfolio: http://www.
onemodelplace.com/jwathertonphotography
703 450-1658 [email protected] =
Natural Muscle
www.pzpower.com
welcome
to my world
What do you consider your greatest triumph?
Winning at the Universe Weekend in Miami 2007!
October 200847
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Natural Muscle
October 200849
selenium’s effect
ON MERCURY IN FISH
Mercury-Fighting Mineral in Fish Overlooked in Heated Debate
Advocacy groups that raise red flags about mercury in fish fail to consider seafood’s built-in safguard
By Craig Weatherby
s purveyors of wild-caught seafood, we get many
questions about mercury in fish, and whether it
poses a real threat. The short answer to that question is
“no”, since there is little evidence that adults or older
I became aware of the importance of selenium
to seafood safety last December, when I joined Vital
Choice Seafood founder Randy Hartnell at the government-sponsored Seafood & Health ’05 conference in
Very few species of seafood—none of them commonly consumed in the US—contain more mercury than
selenium. These include pilot whale, tarpon, marlin,
and some sharks.
America’s #1 Hardcore Fat Burner
I have had many great conversations with Vital Choice Seafood President Randy Hartnell whom I met in Alaska making the video of Sockeye Salmon Oil. One of them pertained to Mercury in fish and how it is not considered a protein source to be eaten very often because of it,
especially for women. He then explained to me the right fish can be safe to eat and why. It is not only what you eat, but where it comes from.
Craig Weatherby goes into detail about this in the following article. This is a must read for All.-Jeff Hammond
50
Washington, D.C. One of the most startling and wellreceived lectures was one by University of North Dakota
environmental scientist Nicholas Ralston, Ph.D.
Most of the attendees were startled by Dr. Ralston’s
revelations, but scientists in his field are well aware that
selenium has a very high “binding affinity” for mercury.
This simply means that when the two elements come
close to each other they tend
to connect, forming a new
substance.
In practical terms this
means that diets high in
selenium protect against
mercury poisoning, and do
it very effectively, as proven
in many animal studies.
Without exception,
commercial fish species are
extremely rich in selenium,
relative to the minuscule
amounts of mercury they
contain. In fact, when the
U.S. Department of Agriculture measured selenium levels in more than
1,000 commonly consumed
foods, it found that 16 of
the 25 best sources of dietary selenium are ocean
fish: a finding with major
implications for the safety
of seafood.
(By the way, the amounts of mercury in fish appear to have declined over the past 150 years, despite
pumping of many tons of mercury into the atmosphere
by coal-burning plants. This is because the vast majority
of mercury in the sea originates from forest fires and
undersea volcanoes and geothermal vents.)
Researchers are still unsure exactly how selenium
cancels out mercury’s potentially toxic effects, but most
scientists accept one of two competing theories:
• Dietary selenium may act as a sort of “mercury magnet” that neutralizes molecules of methylmercury: the
toxic form found in fish.
• A more recent hypothesis holds that when mercury
enters the body it seeks out selenium and takes it out of
circulation, preventing the body from creating enzymes
that depend on selenium to perform their functions.
Enzymes are special proteins that catalyze (facilitate and control) virtually all of the chemical reactions
involved in human metabolism. If you eat too much
methylmercury, it may rob the body of the selenium
needed by many enzymes, thereby degrading the functioning of your organs: especially the brain.
Here's how Dr. Nicholas Ralston described the relationship between selenium and mercury at the Seafood
& Health ’05 conference: “Think of dietary selenium as
if it were your income and dietary mercury as if it were
a bill that you need to pay. Just as we all need a certain
amount of money to cover living expenses such as food
and rent, we all need a certain amount of selenium ...”
He went on to say, “Only one major study [in
Denmark’s Faroe Islands] has shown negative effects
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Results will vary.
children can be harmed by eating of common commercial seafood species almost every day.
The exceptions to this rule are pregnant/nursing
woman and young children, who, to be cautious, should
follow the government’s advice to avoid species high
in mercury (shark, swordfish, king mackerel, tilefish),
and limit fish intake to 12 ounces (2 average meals)
a week.
Mercury only occurs to any significant
extent in predatory species of fish, and because
it accumulates over time,
it is the older, larger specimens that contain the most
mercury. This is why we
and some other retailers
limit our tuna offerings
to younger, smaller specimens.
Given all the heated
debates between consumer
groups and the tuna industry over the need (or not)
for stronger warnings or
regulation, it is astonishing that until very recently,
everyone involved in the
fight had overlooked a
potentially critical component of the scientific
controversy: the essential
mineral called selenium.
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Natural Muscle
30
October 200851
continued from page 51
from exposure to mercury from seafood,
and that seafood was pilot whale meat.
Pilot whale meat is unusual in that it
contains more mercury than selenium.
When you eat pilot whale meat, it's like
getting a bill for $400 and a check for less
than $100. If that happens too much, you
go bankrupt. On the other hand, if you
eat ocean fish, it's like getting a check in
the mail for $500 and getting a bill for
$25. The more that happens, the happier
you are.”
This may help explain why the
authors of a study conducted in the
Faroe Islands—where the vast majority
of people eat lots of pilot whale meat
52
—reported that dietary mercury seemed
to produce slight brain-development deficits in children there. (Even those adverse
findings are in dispute, due to the nature
of the cognitive tests administered, and
the very tiny differences detected.)
By contrast, a similar study in the
Seychelles Islands—where people eat
lots of selenium-rich fish but no whale
meat—found no negative
brain-development effects
in children there, who eat
10 to 12 times as much fish,
compared with American
kids.
So, does the selenium
abundant in most fish protect you against potential
harm from their mercury
content, regardless of how
much you eat? While selenium seems to “lock up”
mercury, it also keeps it
in the body longer, albeit in a harmless form. It’s impossible to answer
this question definitively until we have
more data.
But it appears likely that selenium
plays a very substantial protective role
against mercury, and the results of the
Seychelle Islands study suggest that
heavy fish intake is quite safe, and that
the selenium in fish may explain why.
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truth or
LIES
YOU
photo by Billy the Kid
pz’s perspective
WHICH ONE DO
by Pz
S
ince when has not telling the
truth gotten so easy? Maybe
we don’t want to hear the real
deal. Maybe we’ve dummied
it down or tampered with it
to the point that we don’t
recognize it anymore. We’ve gotten good
at accepting half-truths, sort of truths,
somewhat truths, and shaded truths. We
shave a little bit here, embellish a little
bit there, we add, subtract, twist and spin,
and before you know it the truth has no
semblance whatsoever from where we
began. We justify, rationalize, pass the
buck, and place the blame, anything to
color the truth in the hue that best fits the
picture. We’ve gotten good at lies, too.
We’ve gotten good at flat out, made up,
bold face lies.
When was the last time you told a lie?
Come on, be honest. I try to practice
honesty on a large scale and on issues that
have real relevance, but I’m not perfect.
For me, it was just the other day. Oh, it
wasn’t a big lie or something that affected
the outcome of an election, someone’s
freedom, or hurt anyone in any meaningful way. The lie was one of those
insignificant little white ones
that was told more for my
benefit and for convenience
sake. It was slanted in a way
as to withhold information
when nosey people require
more than they have a right
to know. Perhaps you’ve
done something similar.
Say someone invites you
to dinner and you make an
excuse not to go—an excuse
that isn’t the truth, yet on paper
it qualifies as a lie. You don’t
want to hurt their feelings so you
tell them something that gets you
54
off the hook and spares them at the same
time. That is the kind of lie to which I
refer here. So I justify my little lie, still
a lie in the purest sense, nonetheless. In
the grand scheme those little lies don’t
hurt, but not knowing where to draw the
line can. Problem is, the further away
you get from the truth the easier it is to
lose all sense of truthfulness.
Mankind has had a struggle with truth
since the beginning of time. Lying was
important enough to be included as a
core tenet of the world’s religions. All
religious teachings are dead against lying. For example, it shows up in the 10
Commandments: “Thou shalt not bear
false witness. . .”—false witness refers
to misrepresenting the truth in relations
with others and also forbids lying. In
Buddha’s Noble Eightfold Path it refers
to: Right Speech—avoid unkind words
and lying, and Right Action—do not lie.
Islam, too, views lying as a serious vice. In the Quran it states: “And do not say
that of which you have no knowledge.”
Included in the Moral and Ethical Ideals of Hindus are: Ahimsã (non-injury)
--Don’t harm others by word, deed
or thought and Satya (truthfulness) -- Refrain from lying
and betraying promises.
Confucianism says,” I
do not see what use a
man can be put to whose word
cannot be trusted. . .” The teachings
of Sikhism state: Dishonesty in
business or uttering of lies causes
inner sorrow.”
The fact that man has been given
the innate ability to distinguish
right from wrong throughout history and choose between the two,
sets a universal standard of ethics
that applies to all of us.
We’re getting ready to elect a new president. It’s a huge decision for the future
of our country. By the time this issue hits
the stands the election will be upon us. I
take my role as a citizen seriously. I hope
you do, too. As a registered Independent
I look closely at all sides and make it a
point of being as informed as possible.
That takes some effort with today’s
A lie can
travel halfway
around the
world while
the truth is
putting on its
shoes.
~ Mark Twain
‘gotcha,’ unfair and unbalanced media.
I don’t blindly accept NBC or CNN’s
interpretation of the story. I’ve seen too
many instances where I listen to a speech,
then hear a round table of reporters and
pundits talk about the speech I just heard
with my own two ears and remake it into
something totally different. The next day
those inaccurate sound bites and snippets are spread over the radio and the
nightly news and the internet and blogs
and editorials and the lies take on a life
of their own.
What happened to that original speech
I heard a few nights ago? How did the
words get so skewed and the speaker so
screwed by the media? We, the listening
public, may only get to hear one take
on the story. We may only get the set of
lies that are now being spun as truths.
I’ve witnessed this and other similar
instances, time and again, during this
campaign. It makes fools of folks who
want to be armed with the facts and
base their vote on what’s best for them
and their families, not what some biased
set of reporters or political opportunists
want us to know.
Politics seems to bring out the worst in
people. There is very little honor at the
core of its foundation. The folks we have
representing us in Congress don’t always
have our interest at heart. Unfortunately,
power does corrupt. We let them stay in
power too long—they feel entitled, and
forget why we sent them there in the first
place. Their ego and status seems to give
them the right to tell us whatever THEY
believe we need to hear at the moment.
The truth is rarely part of that dialogue
and the lies are told often enough until
they become the only truth out there for
us to consider. I’ve been disheartened at
the out-and-out twisting of the facts in
this campaign. I’ve been amazed at the
false statements made by one candidate
against the other that are left unchallenged by those who know the real facts.
Some politicians will say anything, do
anything, or be anything they need to
be to win. Governments lie. Public
figures lie. Why doesn’t this bother us
more? One of the distinctions of our age
is that lying no longer carries the stigma
it once did. CHOOSE?
To d a y l y i n g h a s b e c o m e
institutionalized. The phenomenon of
lying has regretfully become a fabric of
social life as well. It is the way many
of us live now because we figured out
that if we are persuasive enough, lying
works. The truth is we have to get back to
telling the truth. Hard as it may be, tough
as it is, the truth will ultimately lead us
out of this mess and to a better place.
We get our cues in life from the top.
Nations look to leaders. Armies look to
commanders. Companies look to CEOs.
Teams look to coaches. Parishioners look
to preachers. Students look to teachers.
Children look to parents. We are only as
good as those who came before us and
stand before us and on whose shoulders
we must stand. We are only as honest as
those who we look to for honest answers.
If we hear lies and see lies and feel lies
and are surrounded by lies, we’ll choose
to lie because it’s what we are shown. If
lies work, we’ll lie. Why seek the truth
if it isn’t being sought by anyone else?
If we see leaders who stand for the truth
and stand up for something—even if it’s
unpopular—we’ll have a better sense
of what is right and what it means to
be truthful. If we have examples before
us to emulate, the seeds will be planted
and the lessons will have a chance to be
learned.
I’m going to remain optimistic because
this is still America. Sometimes I think
‘we the people’ have forgotten that.
Where in the world has that honorable
fighting spirit gone? Since when has ‘do
the right thing’ turned into ‘do whatever
works’? If the truth can begin to trickle
down, the lies will have no room to remain. They’ll have no leg to stand on and
will crumble and fall. They’ll
be less and less and become
the exception rather than the
rule. You have a responsibility in the maze of this
society. You fit somewhere in the scheme
of life where your
thoughts, words and
deeds matter. Be a
leader in your family,
at your job, in your
community, at your
place of worship,
and as a citizen. Be
a beacon of light even
when it’s easier to live in
darkness. Take the high road
when the low road beckons with
immediate gratification or false
reward. We live in tough times. Our nation and its people are hurting. One thing
I know for sure is lies are not the answer
for turning this around. Be a part of the
solution. Truth or lies—which one do
you choose when given the choice?
PZ’S POINTERS ABOUT TRUTH AND
LIES
White lies and black lies—There are 2
types of lies: White lies do little or no
damage; black lies can do detriment to
the deceiver or the deceived when the
truth is found out. If you can do more of
the former and less of the latter, then you
are headed in the right direction.
The truth can be painful— Most people
want to know the truth--especially about
infidelity. Hearing your wife is having an
affair with someone from the gym hurts.
Still, you’d rather know than be the last
to know. The web of lies associated with
cheating usually finds a way of unrav-
eling and
the truth
is ultimately
revealed. If your
spouse doesn’t fess
up somebody else probably will. Anyway you cut
it, it still hurts.
The truth can be easier to
deny— On the flip side,
some people would rather
not know if they have a
cheating partner and live
their life in that state of
denial. Couples manage
to remain together for years
while one partner carries on
affairs outside the relationship. If those lies are their truth,
then it’s nobody’s business but
theirs.
continued
continued from page 55
One lie leads to another—It has been
said that when everything depends on
just one tiny lie, we forget that in order
to correct one lie, seven others have to
be told.
It’s hard to tell one lie without following
it up with another and another. Keeping
track of the lies can be a problem when
you’re juggling them within the network
of your life. Telling the truth is one way
you never have to remember or worry
about what you said in the past.
The truth can be liberating—Look at
the stories women have shared in the
past few years about the trauma they’ve
experienced of sexual abuse. In these
cases, the common thread is how liberated they feel that the secret is out and
the truth has been told. They can put
that long-harbored pain behind them and
knowing they have helped others who
are suffering in silence makes the truth
a powerful weapon.
The truth can right wrongs—Our prisons are overflowing with people who
have lost their way and broke the law.
They also house a percentage of men
and women who are innocent and didn’t
do the crime they were found guilty of
committing. When the truth comes out
for these folks it can represent a chance
at a new beginning and making the wrong
into a right. This is a perfect example of
the phrase, ‘and the truth will set you
free’ in action.
Lies can make us feel better—Face it,
some people lie to feel better about their
station in life or for reasons of inadequacy. They create bogus scenarios to
be liked or accepted or respected if they
don’t feel their life in its authentic state
can garner that kind of reaction. Some
lies can be boastful and for self aggrandizement—sad, but true.
We lie out of fear—We are driven by fear
to lie—the fear of what will happen if the
truth is told. Kids lie to parents so they’re
not punished. Countries lie to each other
to save face, cover up mistakes, or maintain power.
We lie out of habit—There are compulsive liars who lie about everything. Every
word out of their mouths is suspect. They
are habitual and don’t know the difference. I know a few of these folks and
trust them implicitly—NOT!
56
We lie for greed— These are the lies
that usually have scores of victims in
their wake. Anytime we lie for reasons
of power or advantage or money people
get stepped on, squeezed out, or trampled
over along the way.
The truth can be inconvenient—Yes, Al
Gore had it right on this one. Sometimes
the truth is going to cause a little or
maybe even a lot of bother. If the Earth
is in trouble and we can each sacrifice
something to help, then it’s worth the
sacrifice. There are many instances when
the truth shows up at our door and our
life has to accommodate it.
The truth can be naked—There’s a long
list of famous people who have consistently and vehemently lied about certain
accusations until finally, the naked truth
made it impossible to lie any further. Bill
Clinton, John Edwards, Clay Aiken, and
Marion Jones are just a few. Bill and John
lied about affairs. Hillary forgave, and
Elizabeth is still in the healing process.
Clay lied about being gay. His new born
son was the reason he gave for coming
clean with his sexuality. Marion was the
hardest hit for her lying. She went to jail
for 6-months for her lies over doping in
the 2000 Olympics, and a check-fraud
scam, resulting in Jones relinquishing her
5 medals and being wiped from the record books as one of the most celebrated
track and field athletes in history.
Avoiding lying—It was said that Jesus
did not always disclose the full truth,
especially when revealing all the facts
could have brought unnecessary harm
to himself or his disciples. Still, even
at such times, he did not lie. Instead, he
chose either to say nothing or to divert the
conversation in another direction. I’d say
that’s a good tactic to use from a
pretty honorable source.
The truth can foster change— I’m still
a believer in the good of all mankind.
Naïve as it may sound I think the truth
does matter. I think the more we seek the
truth and the more truthful people we become, the collective result will find a way
to infiltrate the world in a positive way.
Next time when you’re ready to tell a lie,
stop and ask yourself is it necessary? Is
there a better way? Maybe you’ll surprise
yourself and find it.
Pz is the author of Club Shattered. As a motivational writer and personal power coach,
Pz specializes in the area of relationships and
the human condition.
Contact Pz with ideas, questions, or feedback:
[email protected]
Visit her website www.pzpower.com
Gaspari TV is HERE:
In concert with our innovative product line we have decided to bring
to you an intimate perspective of the people behind Gaspari Nutrition. This will include an inside look at the company history, training
segments with Team Gaspari athletes, a Bodyspace video of spokes
model Marzia Prince, detailed product presentations, and coverage of
Gaspari Nutrition on the road as well as a motivational documentary
about Stevie Zee, a Team Gaspari bodybuilder with cerebral palsy.
All of this can easily be navigated through the Gaspari TV control
panel with just a few clicks. Visit www.gasparinutrition.tv
MUSCLE BEACH
ALIVE and FLEXING
Gina Ostarly
photo by Walt Ostarly
By: Brenda Kelly
M
uscle Beach Venice, California is a dream vacation
destination for Bodybuilding fans from around the
world. The original Muscle
Beach started in Santa Monica during
the 1930’s before moving to it’s current
home in Venice in 1987. Muscle Beach
is historical to the bodybuilding community and perhaps most well known
as the out-door gym where Arnold,
Franco and their gang hung out to train.
This completed a healthy fun-in-the-sun
atmosphere along with bodybuilding &
figure competitions, gymnastics, acrobatics and feats of physical fitness to wow
the beach crowd.
Since 2003, promoter Joe Wheatley has had a vision that is building
tremendous momentum at this popular
outdoor venue. Joe rocks the entire beach
spreading the word of health, fitness and
bodybuilding successfully upgrading
events into an action packed health and
fitness expo.
The non-sanctioned shows are
every Memorial Day, 4th of July and
Labor Day.
Register to compete or get listings
of past competitors and placing by going
to the Muscle Beach website at: www.
Musclebeachvenice.com.
Fitness fans and enthusiasts all flock
to the beach to watch the contests, browse
new health products at the fitness expo,
pick up free samples, see their favorite
Bodybuilding icons and celebrities and to
just hang out with friends and family.
On the famous Boardwalk side,
rollerblades, skateboards, strollers, bikes,
joggers and local entertainers move back
and fourth in front of miles of lined up
stores, eating establishments and hotels.
The energy is a total recreational feeling
that ranges from electric to laid-back
LA.
On the beach side basketball, tennis
and handball courts are right there under
the fabulous California sun with green
grassy park benches and sandy beaches
perfect for exercise or picnic lounging.
Placed right in the middle of the
beach and boardwalk is the location of
the Muscle Beach outdoor stage where
athletes come from all over the world to
compete in the muscle and figure competitions for the Mr. and Ms. Muscle Beach
titles. Spectators for the capacity beach
crowd sit in the packed bleachers and
cheer oiled up hard-bodied competitors
on the newly remodeled stage during
the contests.
Many of the judges and people at
the Expo booths are Pros and former
champions that live in the area. You may
see your favorite Bodybuilding/Fitness
celebrities receiving awards, handing
out trophies, signing autographs or just
having a day at the beach with friends and
family. Everywhere you look, people are
talking to fitness professionals for advice,
snapping hot hardbody PICS, cooling
off with the beach breezes and having
a great time!
Headblade and Bodybuilding.com
sponsored flooring and brand new StarTrac weight equipment for the weight
pen respectively where you can see
athletes and coaches in the remodeled
weight pen area doing finishing touches
for contest prep before hitting the stage
right before your eyes.
Buy a day pass for $10 dollars to
work out inside of this historical outdoor
gym from the Parks and Rec. department
while you are at the beach (with exception for the contest days).
Each show has an added distinction of presenting a new inductee into
The Muscle Beach Bodybuilding Hall
of Fame. All inductees for the Hall of
Fame are presented with trophies during
the contest finals sponsored by Iron Man
Magazine. Names of the recipients are
engraved on bronze plaques as part of the
Muscle Beach Walk of Fame sponsored
by Bodybuilding.com. The plaques are
placed around the perimeter of the outdoor weight pen area for all to view.
Past inductees of Bodybuilding
greats include; Joe Weider, Jack La
Lanne, Don Howorth, Dave Draper, Bill
Grant, John Balik, Steve Reeves, Cory
Everson, Bill Pearl, Rachael Miclish,
Franco Columbu and more found on:
www.Musclebeachvenice.com.
It is a fun mix of locals, tourists
and athletes at Muscle Beach. Look
closely and you may recognize some of
the Hollywood entertainment industry
celebrities in the crowd! Hollywood
works out like mad and many live locally
so they love to show up for the healthy
vibe to stay motivated for their own
physique goals.
Plan to join us at historical Muscle
Beach for all of the festivities and make
sure you stop by and say hello!
Admission is free to the public for
all Muscle Beach shows.
I promise you will want to come
back again and again.
Since 2003, promoter Joe Wheatley has had a vision that is building tremendous momentum at this popular outdoor venue.
Joe rocks the entire beach spreading the word of health, fitness and bodybuilding successfully upgrading events into an
action packed health and fitness expo.
58
Order
your
own
t-shirt
today
and
show it
off!
Because
it’s
who you
are!
SEND AN EMAIL TO
[email protected]
Made with
Swarovski
crystals..
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in the kitchen
with gina ostarly
Substituting ground turkey breast for ground beef sheds about 200 calories, 25 grams
of fat, 10 grams of saturated fat and 45 milligrams of cholesterol. This is a much
healthier and tastier burger.
Jalapeno/Mushroom Turkey Burgers
INGREDIENTS:
1.5 pounds lean ground turkey breast
2 fresh diced Jalapeno peppers (milder if you
remove the membrane and seeds)
2 tablespoons minced garlic
1 c diced mushrooms
1/2 cup fresh parsley, finely chopped
(dried parsley can be substituted )
1 tablespoon freshly ground black pepper
1 tablespoon ground cumin
Splash of Worcestershire sauce
1/4 c egg whites
DIRECTIONS:
1. Spray large saucepan with Pam and preheat
on medium temp
2. In a bowl, mix above ingredients well. Form
into 6-8 patties.
3. Place turkey burgers in pan, cook 5 to 10
minutes per side or until well done on med/low
heat. I like to cook slowly and covered with a
lid to keep patties from drying out. Add a ¼ cup
water to pan to keep moist.
4. Serve garnished with fresh parsley and
sprinkled with oregano and Paprika
photos by Walt Ostarly
Serve with broccoli
and mushrooms as a
side dish.
Throw your broccoli
and extra mushrooms
in the covered saucepan with patties
for the last 5min of
cooking. Remember
you have added a little
water, so they will
steam perfectly.
62
Natural Muscle
October 200863
S
ome people are just born to do what they do. In
his case it was football. He was born to play—
linebacker to be exact. Not without struggle
and hardship, Adam tackled the challenges and
obstacles life threw in his path and emerged on the
other side. His focus and desire to succeed landed him
a first-class ticket to the biggest field of dreams—the
NFL. Early on he had the will; he just had to find the
way. And find the way he did.
I sat down with Adam Hayward, the rising star of the
Tampa Bay Buccaneers, as he gears up to be part of some
pewter power in, this, his 2nd season. We’re being joined
later by his beautiful fiancée Jaime Smithers. During
this conversation we’re going to talk a little football,
a little fitness, and a little relationship talk. Hopefully,
we’ll learn a little more about #57 and what makes his
life in Tampa great. So here we go. . .
PZ: It’s a pleasure being here with you today. First,
I’d like to say congratulations for being in the NFL.
That’s a very small and elite fraternity and you’re
in it. Sounds like a dream come true. Would you
say that’s what it is?
Adam: Thank you for those kind words. It IS a dream
come true. I’ve worked my whole life to get to where I
am. When I was a little kid I wanted to play professional
football, but, I mean, how many people actually get to
do it? When I wake up in the morning that is what I get
to go do for my job. It’s amazing.
PZ: I’d like to go back in time for a moment. You
spent your college years bouncing from position
to position. At Portland State you finally found your
place at outside linebacker. What influence did
Coach Tim Walsh have in helping you settle into
that position and make it your own?
Adam: Like you said, I did bounce around. I played
linebacker in high school and when I got recruited at
Colorado State they saw me as a safety. I’ve never played
that so I wasn’t sure how it was going to work out.
PZ: Of eligibility?
Adam: Yeah. Eligibility-wise. So I ended up getting a
hardship and that’s when Greg Lupfer –my linebacker
coach—he’s the one who gave me the second chance—
saw the new potential in me. He saw I was ready to play
again and at outside linebacker. So it went well. I worked
with him a lot in the off season.
PZ: But you were a starter there?
Adam: I ended up being a starter and it ended up being a
weird transition. I was making it work, but then I ran into
some family problems and that’s what set me back.
PZ: Speaking of positions. All linebackers aren’t
created equal and are named for the position
they play. Since the strong, middle, and weak positions also known as Sam, Mike, and Will aren’t the
same for the Bucs as they are for other defensive
schemes--seems a little backwards.
Adam: It is. That’s what our (the Bucs) defense is
called—Will linebacker. Some defenses call it weak,
but ours is actually backwards from those defenses. Our
Will is kind of like our Strong and obviously the MLB is
in the middle and Sam here is a weak linebacker which
in other teams is a Strong linebacker and the one who
lines up to the tight end or the strength.
PZ: Yes. I know about that.
Adam: I took a year off from football to reevaluate my
life and find my focus again. After that year I realized
football WAS my focus. I went back to the coaches but
they had already moved on. I don’t blame them—it’s a
business. They had to do what was best for the team. So
at that point Sonny Lubick sat down with me to discuss
what alternate actions we could take as far as me getting back into football. He happened to know Coach
Walsh at Portland State so they worked something out
so I could play.
PZ: Did you have to prove yourself?
Adam: Yeah. I didn’t know if I was going to get another
year on top of that to play.
PZ: I guess you’ll never forget him.
Adam: I definitely won’t.
PZ: Is that a Monte Kiffin thing?
Adam: Yeah. That’s Coach Kiffin. I guess he’s done
things differently but he’s been very successful, so I
can’t complain. Coming from different defenses and
talking with other players everything is kind of backwards. Once you get it, though, it works.
PZ: But you have the athletic ability to go outside
and run around so you show more agility in your
play than maybe the other linebacker positions
do. Would you characterize it like that?
Adam: Like you stated, as far as the cover 2 defensive
scheme—which Monte Kiffin runs—that’s where our
linebackers excel—at their speed and their ability to
cover receivers and play so much open space and run
sideline to sideline and making plays vs. some of these
defenses when you have your 3-4 where you have 3
down lineman and 4 linebackers that are 260-280lb
‘linebackers’ but they just play downhill. That’s where
we differ.
PZ: So would you say you fit the Bucs’ mold of the
smallish-size outside linebacker profile?
Adam: I do, but it’s ironic that you say small because
I’m 6’1” and weigh 240lbs.
PZ: LOL. Yeah, the huge, small linebacker, eh?
Adam: I do fit that scheme.
PZ: I heard Shelton Quarles once say he’s not a
trash talker. Are you?
Adam: First, Q is lying—LOL! But for me, no, because
right now I’m not even 100% comfortable with myself,
much less being focused on another player and trying to
get into his head. For now, I’m going to do my job and
as a leader, make sure everyone else knows their job.
But on the field there’s not too much trash talk. What
you think is trash, they’re just joking around because
the player he’s talking to he might have been hanging
out with in the off season. I mean I did that with Steve
Smith—we were under the same agent so we knew each
other, but it would look like we’re talking smack to each
other when we’re really laughing and joking.
PZ: You’re coming up on training camp. What
do you have to do to be a standout with the
coaches?
Adam: It’s more a sense of earning their trust. They
have to trust that when they put me in that situation they
know I know what I’m doing. So my biggest change
is going from last year and understanding the concept
to being able to produce plays and make adjustments
when the pressure is on.
PZ: And that’s just experience sometimes.
Adam: It is experience. One of our things is you ‘never
say I got it’ because you never do. That phrase is up on
the wall. As soon as you think you do that’s when you
mess up. I can say I’m feeling a lot more comfortable
with the defense. Now when I go to camp I just have to
apply what I’ve learned: different techniques on how to
beat blocks, to make plays, to just stand out by running
to the ball, and not telling other people what to do. Just
to show the coaches, that okay, he DOES know what
he’s doing, so when he’s in there, if something happens,
he can adjust to it without freaking out and messing
up—that kind of thing.
PZ: We all know the NFL is a hard-hitting game
fraught with injury. You could be one injury away
from coming off the bench. Is that a constant
thought in your mind and does that help to
keep you mentally and physically prepared at
all times?
Adam: Definitely. That is the case in the NFL. You’re
only one injury away from playing. When people say
I’m #2—that’s just not the case. Nothing against Derrick, but we could be at camp and something could
happen in the first practice and next thing you know
somebody has to step up—that’s what you practice
for. You don’t practice like you’re #2; you practice like
you’re going to be a starter. That’s what Coach Kiffin
says. He says, “I don’t care—when you’re on that field,
you’re a starter. I don’t care if you’re the third string,
you’re a starter.”
PZ: Because where there’s a WILL there’s a way?
Adam: EXACTLY! It’s tough to know you can be called
on but at the same time you’re not called on so it’s tough.
You have to fight yourself.
PZ: Like a rollercoaster?
Adam: It’s very rollercoasterish (don’t know if that’s
a word but it sounds good). I need to know everything
that Derrick knows. That’s the mentality I’ve developed
in becoming a better player, ‘cause if he goes out-- for
some unforeseen reason—I need to be that same heartbeat that goes into the defense and just continue on.
PZ: Oh, I love that! What a great way to describe
your role. Adam, historically athletes trained to
prepare for an upcoming season then slacked off
a bit the rest of the year. Today, that has changed.
An athlete stays in pretty top condition throughout.
Let’s talk a little about what you do to stay in such
good shape.
Adam: Like you said, the NFL has really changed. You
know—I’m prepared to play year-round. There’s always
stuff we’re doing. We have OTA’s. We have mini-camps.
Year-round we have to train. During the season you
don’t lift and run because your body takes a toll on 16
+ playoff games, and then you have 4 pre-season games,
so a lot of the guys don’t really hit it during the season.
As soon as off-season comes that’s when I hit it. I just
get the trainer and that’s when I watch my nutrition.
Thanks to my fiancée, she helps with diet and she takes
care of all the food—eating well and what I need. This
year I had a couple of trainers in L.A.
PZ: Is there anybody you want to give a shout out
or props to?
Adam: Oh yeah, definitely. My trainer in L.A. is Darren
Willis. He works with a lot of NFL players and then
here in Tampa is John Toomer. He’s a big bodybuilder
guy. He worked out Michael Pittman and we’re kind of
workout buddies. That’s the lifting part of what I do, but
as far as the conditioning part, I started to get into that
a lot more because of my fiancée. She’s been a runner
her whole life. I also do yoga—Bikram yoga.
PZ: For stretching?
Adam: Yeah. I’ve got a stretch guy. I have all the guys
available to me. I have to just prolong my career.
PZ: I know you’ve logged a lot of miles on the
treadmill. How does that help you in your job as
64
Natural Muscle
October 200865
66
Natural Muscle
October 200867
93;632576&20
/LPLWHG6XSSO\
*When combined with increased exercise and a reduced calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
68

Natural Muscle October 2008

Transcription

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