Natural Muscle September 2008

Transcription

Natural Muscle
September 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!
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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
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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
had to take his pictures off the internet because people didn’t believe that a real human being
ingg
could lose fat that fast. I personally directed Antoine’s “before” photo shoot and guarantee hiss
results are 100% authentic. Further, I developed Meltdown in VPX’s state of the art scientific
ificc
laboratories with the most sophisticated fat-loss agents on the planet and the dedicated passion
onn
to make YOUR personal fat-loss dreams come true.
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N
sample. Call (954) 641-0570 Ext. 503
*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
September 2008
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World Champion Fighter
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Natural Muscle
September 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
September 2008
contents
SEPTEMBER FEATURES
16
A Little Vitamin “G”
-Gina Ostarly
18
Defining Your Back!
Jeff Corsin
20
Did someone say
Core Training?
-Charles Justo
28
Profile-Mikki May
Jeff Hammond
30
Does Pre-exercise
Streching Really
Prevent Injuries
-Dr. Matthew Isner
IN EVERY ISSUE
34
Preventing Cancer
Factsheet
-Sherry Goggin
36
5 Popular Myths
about Muscle Growth
44
Show Coverage
Musclemania
42
High Intensity Training
-Yuman Eaton
44
Discovering the Power
of Powerlifting
-Connor Dantzle
50
Show Coverage
Tampa Bay’s Fittest Female
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
10
SEPTEMBER
2008
*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.
Natural Muscle
September 200811
Publisher/Editor
my two cents
Debbie Baigrie
[email protected]
Debbie Baigrie
Art Director
Alex Gonzalez
Web SITE
Shelly Dickson
Contributing Writers
Mark Alvisi
Dr. John Atherton
Sherry Goggin
Eric Hoult
Pz Hopkins
Brenda Kelly
Skip Lacour
Richard Nannis
Danielle Nagel
Gina Ostarly
Kristal Richardson
Hugo Rivera
photographers
John Atherton
Debbie Baigrie
Alex Gonzalez
Walt Ostarly
Gordon Smith
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.
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.
On the cover: Adam Hayward
Photo by T. Del Rey
designed by axisdzn.com
Outside
The Comfort
Zone
The world is full of human lobsters; men stranded on the rocks of indecision
and procrastination, who, instead of putting forth their own energies, are
waiting for some grand billow of good fortune to set them afloat.
-Orison Swett Marden
For some of us it may be starting a diet,
others it could be cleaning out the garage or attic. For me, it is my bookkeeping. Most of us
have had the experience of tackling some dreaded task only to come out the other side feeling
invigorated, filled with a new sense of confidence and strength. The funny thing is, most of
the time when we do them, we come
out on the other side changed and
often wondering what we were
so worried about or why it
took us so long. We
may even begin to
look for other tasks
we’ve been avoiding so that we can
feel that same heady
mix of excitement
and completion.
Whether we
avoid something because it scares us or
bores us, or because
we think it will force a change we’re not ready
for, putting it off only creates obstacles for us.
On the other hand, facing the task at hand, no
matter how onerous, creates flow in our lives
and allows us to grow. The relief is palpable
when we stand on the other side knowing that
we did something even though it was hard or we
didn’t want to do it. On the other hand, when
we cling to our comfort zone, never addressing
the things we don’t want to face, we cut ourselves off from flow and growth.
We all have at least one thing in
our life that never seems
to get done. Bringing
that task to the top of
the list and promising ourselves that we
will do it as soon as
possible is an act that
could liberate a tremendous amount of
energy in our lives.
Whatever it is, we
can allow ourselves
to be
fueled by the promise of the feelings of exhilaration and confidence
that will be the natural result of just doing it.
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]
©2008 VITAL PHARMACEUTICALS, INC.
*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
September 200813
move of
the month
band
training
POWER SKIPS
Band training allows for dynamic, integrated, multi-planar movement that challenges
every major muscle of the body simultaneously and synergistically.
Bands are commonly used as an explosive element for power development with
athletes, but for body-builders they can be used to great advantage in hypertrophic,
muscle specific programs as an element in super setting or giant setting.
Bands make for an awesome whole body warm up modality as well.
EXECUTION:
Attach the bands waist height and run one of the thinner lifting belts thru both handles to attach the bands
to the athlete’s waist. Walk forward away from our anchor point until we have moderate resistance on
the bands and line of pull is centered and directly behind. Begin by stepping right and driving aggressively off the right leg while driving the left knee as high as possible into the skipping movement with a
powerful contra lateral right arm swing. The goal is to project maximum height each effort. The athlete
will need to maintain an aggressive acceleration lean and project forward into each skip to offset the
band resistance. Start with 30 second bouts of skips and allow 30 second recovery. Doing intervals for
6 bouts will give you a killer workout. Or try it as a super-set immediately after heavy squats.
14
motivation
By Gina Ostarly,
“the NEW FORTY!”
a little
VITAMIN
®
®
“G”
Photos: by Walt Ostarly
#1 selling#1
weight-loss
selling weight-loss
he makheerssmoaf kHers
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cut®® – America’s
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– have created
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figureand
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figureachieve!
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“No apology needed ...what I need is confirmation.”
Ever heard a quote that seems straightforward at first, but then, takes on a
completely new meaning?
Today I’m thinking of all the people who “BLOW IT” with their diets.
First of all, it’s short-lived to be on a diet. A healthy lifestyle is what changes a
person’s life. But, most importantly, it’s really not good enough that was apologize
to ourselves for eating half that tub of Chubby Hubby or maybe polishing off those
last couple of Krispy Kremes.
Our bodies.. and our lives... do NOT need apologies. They need confirmation that we really want to change and are really committed to doing the right
thing. Either the desire and commitment are real, or they’re worthless. So,
lets walk the walk instead of just talking the talk. Talk is cheap!
Let’s get serious. Do you REALLY want it? More importantly,
WHAT do you really want?
Most people only want wash-board abs in passing. They look at
a magazine and see someone with abs cut deep enough to wrinkle
their shirts. They think how good that looks, then turn the page.
They might want those abs with the help of a magic wand, but,
they do NOT want to pay the price for them. Consistent exercise
and diet. And I mean consistent -- not eat clean just four days out
of the week. Such abs demand sacrifice!
Apologies won’t lower your blood pressure, or help your
heart, or give you energy to work all day and then come home
and enjoy time with your family.
Confirmation of what is important in your life -- that’s what
gives you those things. And the reason I love what I do every day
is that I get to work with you to achieve those goals.
Thank you for letting me be part of your success!
16
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Max! burns
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Women everywhere
Women everywhere
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© 2008.
© 2008.
Natural Muscle
September 200817
TRAINING
THE 6 TOP EXERCISES
for strengthening and defining
your upper and lower back
Your back is one of the most important parts of your body. It is probably the part that we ignore and neglected
the most as well. Our back bears the weight of the entire body and unlike the hands and the feet; there are no
direct exercises to workout the back muscles. If you have ever noticed, when you get stressed out the place
that you usually feel it the most is in your back. A lean, well-shaped back is a cynosure of many eyes and also
helps in achieving the optimum fitness level. These are the six top exercises for strengthening and defining your
upper and lower back.
1. STRAIGHT-ARM LAT PULL DOWNS
This exercise works on the lats, which
is a group of muscles of the upper back.
Stand in front of a lat pull down machine
and hold the bar in an overhand clasp.
Keeping your hands shoulder width
apart and your body completely stable,
you use the shoulder movement to pull
the bar towards you. Hold it for a few
seconds and then slowly lower the bar
back to the starting position. Perform
10 to 20 repetitions of the exercises.
Remember to give your body a 30 seconds rest between each set.
2. LAT PULL DOWNS The lat pull
downs are great for working out the
upper back muscles like the latissimus
dorsi and the posterior deltoid. Sit
TIP: Dead lifts are useful in understanding the right way of picking
up the objects from the ground
without hurting our back. Often
people get a backache from
picking up things with the wrong
posture. Hence the stance of
dead lift can be incorporated in
our daily lives.
straight on the bench facing the tower
and hold the bar with a broad, overhand
grip. Keeping your back straight, pull
the lat to your chest. Touch the lat to
your chest and hold it for two seconds
while pinching your shoulder blades
18
together. Maintaining the
tension, move the bar back
to the original position. Do
two sets of six to twelve
reps.
5. BACK EXTENSION
DUMBBELL RAISE
Keeping your back
straight bend at a 90degree angle from the
waist and pick up dumbbells. Now come up and
straighten your body
completely and spread
the dumbbells to your
side. Exhale as you come
up and repeat for a 10-15
times. Do two sets of the
exercise.
3. DEAD LIFTS Stand
with your feet should
width apart and a barbell
over your feet. Hold the
bar and roll it up to your
shins. Come down in a
squat position with your
arms straight and back
flat. Take care that your
shoulders are behind the
bar. Exhale and stand up
while you pull the bar
up. Remember to keep
it as close to your shins
as possible. Lower it
while keeping it close
to your legs. Rest for
30 second and repeat.
Do 10 to 15 reps of this
exercise. You can do
two sets of this exercise
and increase the reps, as
you get stronger.
4. SEATED CABLE
ROW Sit on the lateral row machine and
hold the handles in an
overhand grip. Remember to keep your
arms straight, but do not lock them. Then
slowly pull the handles towards you, till
your hands nearly touch your torso. Keep
your back straight and contract your
6. PULL UPS This exercise targets the Latissimus Dorsi muscles
of the back and is great
for strength and stability. Grasp the pull with
an overhand grip (palms
facing away) and pull
yourself up till the chin
comes over the bar. Hold.
Lower your body till your
arms and shoulders are
fully extended. Do 10-15
reps and two sets of the
exercise.
abs. Your
hands should be low and the elbows
should be facing the ground. Exhale and
return slowly to the starting position.
Perform 15-20 reps and do two sets of
the exercise
These exercises may sound
tough and for beginners
they will be. However they
are great for your back and will tone
and shape your back to give you a sexy
profile. These six exercises will definitely
strengthen and define your upper and
lower back.
fitness tips by charles justo
Muscleology Spokesmodel
1. THE TORSO TWIST (WARM-UP)
This happens to be one of my favorite exercises..it happens to be
used alot by pilates and yoga instructors. You want to start out by
placing both hands on a medicine ball, making sure your back is
as flat as possible with a natural curvature to it “ you shouldn’t be
hunched over”. Now that your in position, slowly start bringing
your left arm up towards the ceiling in a vertical plane. Now your
arm should be parallel to the floor. Stretch as much as possible or as
much as your torso will allow you too. Then slowly bring the arm
back down to the starting position. Remember to breath in at the
starting position and exhale at the top. You should do 8-12 repetitions using both arms before exercising. This exercise focuses on
the external obliques, abdominal transversals, rectus abdominus,
and the aducctor muscles.
2. “V” CRUNCHES
Start by lying on your back with your legs lifted in the air. You can
use a medicine ball for resistance(advance) or simply just your
hands. the object is to reach for your toes while using your “core”
strength to maintain your balance. You should start at a 180 degrees
and finish at just about 90 degrees. if your doing this correct you
should have a burning sensation in your abs..Do 15-20 reps, 5sets.
Exercise focuses on the rectus abdominis muscles.
3.ONE ARM PLANK W/OBLIQUE CRUNCH
Warning: If you have rotator,or shoulders problems please do not
attempt this as you will be using the shoulder muscles to stabilizer
yourself.
Starting position: You want to lie on your side and lift your body
up with our left arm, while placing the other arm behind your neck.
once you have found your balance start by lifting your right leg and
bringing it in so it meets your right elbow and slowly back to the
start position..Remember to exhale on the way up and inhale on the
way down..Do 15-20 reps 4sets each side..enjoy cause these really
burn!..lol!
Exercise focuses on external obliques,rectus abdonimis, hip-abbductors, anterior deltoids, and stabilizer muscles.
20
did
say
someone
THE TORSO TWIST
1
CORE TRAINING?
Well Natural Muscle fans, say no more
cause I’m going to show you 3 easy
steps that are effective in achieving that midsection you’ve been
longing for! Don’t have a gym to go
too? no matter, cause we’ve solved
that problem by making these exercises relatively easy so that u can do
them in the convenience of your own
home. It’s time to get motivated, get
off that couch and let’s go!
photos by axisdzn.com
model: Laura Cenci
“V” CRUNCHES
2
ONE ARM PLANK WITH OBLIQUE CRUNCH
3
Natural Muscle
September 2008
21
Turn your passion for fitness and nutrition into your own business.
Own a NUTRISHOP
Sports Nutrition & Weight Loss Superstore!
Sports Nutrition & Weight Loss Superstores
NUTRISHOP™ – Sports Nutrition & Weight Loss Superstores is one of the fastest growing retail nutrition chains today offering consumers All Top Brands,
Guaranteed Lowest Prices and Unparalleled Customer Service. We sat down
with Toby Schindelbeck of NUTRISHOP™ Chico, CA to find out a little more
about his success with NUTRISHOP™.
Turn your passion for fitness and nutrition into your own business.
Own a NUTRISHOP
Sports Nutrition & Weight Loss Superstore!
NM: First off, please describe your store to the readers and tell us a little
about yourself.
TS: I started in the Sports Nutrition business in 1998 with another company as the
owner of a store in the city of Riverside, CA. I grew that store into 4 locations by
2006, and then sold them all to relocate to the beautiful city of Chico, CA. After
deciding that I still wanted to pursue my passion in Sports Nutrition, I opened Nutrishop Chico in February of 2007 and we finished the year as the number 1 store
� Ongoing
Retail & Marketing Support
location
in the country.
� Unlimited Earning Potential
Product
Lines
NM:� Exclusive
Now why
did you
ultimately decide to go with NUTRISHOP when
� Protected
opening
your retail
nutrition store?
Territories
TS:�After
the direction of numerous other Sports Nutrition retail operaNo %evaluating
Royalty Payments
NUTRISHOP
one of
the fastest growing
tions,
I foundisthat
Nutrishop
offered the best site selection assistance, initial training
retail nutrition
today support,
offering consumers
program,
storechains
opening
marketing support, merchandising support and by
All Top Brands, Guaranteed Lowest Prices and
far the
best selection
of product
Nutrishop was also less than half the start-up
Unparalleled
Customer Service.
We are lines.
dedicated
assisting
storecompanies!
owners to achieve success
costtoof
mostour
other
in this fast growing retail nutrition industry.
CALL NOW to find out how
NM: Was opening your store a fairly easy process?
you can qualify to own a
TS: Yes! Out of the 6 store openings and relocations I have done, getting my NuNUTRISHOP
retail
store!
trishop
store open was
by far
the easiest. From the time I received my keys, it was
only 5 weeks and I was open for business!
NM: What would you say sets your store or NUTRISHOP™ for that matter
apart from the competition?
TS: There are three things that set my store and Nutrishop apart. First, it is what
www.nutrishopusa.com
draws first-time customers currently taking nutritional supplements into our store;
Mother of 3 & a NUTRISHOP Customer, LyAnn Ware
We Beat Internet Pricing! Second, would be our unparalleled customer service. We
offer
free nutrition plans with purchase and free follow-ups as needed. We believe
ATTENTION
Owners
thatGym
our and
onlyHealth
equityClub
is our
customer, so we strive to serve them well and earn their
The NUTRISHOP
Pro-Shop
repeat
business. And
lastProgram
but not least would be the huge selection of high-quality
islines.
also NOW AVAILABLE.
product
Begin Increasing your Gym’s profits TODAY!
(877) 688-7474
Image by JWAtherton
Sports Nutrition • Weight Loss
NM: InVitamins
your opinion,
do you think
our •current
economic state has or will
• General
Health
Apparel
impact the retail nutrition industry?
TS: Given the fact that every month has been better than my last, I have to say no.
A big, new sector of our market consists of older professionals who DO NOT want
the health problems of their parents. These proactive adults are becoming a boom
to our industry faster than the economy is slowing down. The market for products
that make you look and feel your best will always be in demand.
NM: Do you have any future plans with NUTRISHOP?
TS: Yes, I am currently the Regional Director for Northern California and have
helped 5 other store owners open Nutrishops. I plan to keep growing my territory
and open at least 1 more location of my own.
NM: Any last words for the readers?
TS: If you are looking for the freedom to make a great living with your own business and at the same time help others reach their fitness goals, then Nutrishop is a
great match for you.
NM: Thank you Toby, for your time and I wish you continued success
in the future!
*You can contact NUTRISHOP™ at (877) 688-7474
for more information.
22
� Ongoing Retail & Marketing Support
� Unlimited Earning Potential
� Exclusive Product Lines
� Protected Territories
� No % Royalty Payments
NUTRISHOP is one of the fastest growing
retail nutrition chains today offering consumers
All Top Brands, Guaranteed Lowest Prices and
Unparalleled Customer Service. We are dedicated
to assisting our store owners to achieve success
in this fast growing retail nutrition industry.
CALL NOW to find out how
you can qualify to own a
NUTRISHOP retail store!
(877) 688-7474
www.nutrishopusa.com
Mother of 3 & a NUTRISHOP Customer, LyAnn Ware
ATTENTION
Gym and Health Club Owners
The NUTRISHOP Pro-Shop Program
is also NOW AVAILABLE.
Begin Increasing your Gym’s profits TODAY!
Image by JWAtherton
Sports Nutrition • Weight Loss
Vitamins • General Health • Apparel
23
FOOD
STIR-FRYING MADE SIMPLE:
the fit gourmet
1. Prep and assemble all the ingredients.
Indian Shrimp-Coconut
By Danielle Nagel-Singh, APCA
Nutrition & Natural Health Consultant
www.fitandbeyond.com
Ingredients:
1½ lb. large shrimp, peeled and deveined
1½ T. vegetable oil, divided
1 T. curry powder
1/2 tsp. ground coriander
¼-½ tsp. cayenne pepper, (depending on your
spice preference)
3 garlic cloves, minced
1 T. fresh ginger, thinly sliced
1 red chile pepper, minced
1 cup red bell peppers, cut into strips
1 cup yellow or orange bell peppers, cut into strips
1 cup green onions, diagonally sliced
1 cup light coconut milk
1/4 cup orange juice
1½ T. cornstarch
1 T. low-sodium soy sauce
1/2 tsp. ground ginger
1/4 tsp. salt, optional
1/4 cup golden raisins
1/4 cup sliced almonds, toasted
1/4 cup shredded sweetened coconut
1 T. fresh cilantro, chopped
3 cups basmati rice, cooked
Directions:
1. In a medium bowl combine, shrimp, 1/2 T. vegetable oil, curry powder, coriander, and ground red
pepper; toss together and set aside.
2. Heat a large skillet or wok over medium-high
heat. Add remaining vegetable oil and heat to 350º375º. Add garlic, ginger and chile peppers; stir-fry
for 20-30 seconds. Add shrimp; continue stir-frying 3-4 minutes. Next, remove shrimp or push to
side, toss in peppers and onions; continue stir-frying another 3 minutes.
3. In a small bowl, combine coconut milk, orange
juice, cornstarch, soy sauce, ginger and salt; whisk
together well then add mixture to stir-fry; continue
stir-frying another 4- 6 minutes allowing sauce to
thicken. Toss shrimp back in stir-fry.
4. Stir in raisins, remove from heat and sprinkle
dish with almonds, coconut and fresh cilantro over
basmati rice. Serves 6.
24
Healthy Italian Style Zucchini and Tomato Stir Fry
STIR-FRY
Stir-fry’s are a healthy choice and can make preparing fresh,
nutritious meals easy and fun! The perfect fit for a healthy,
busy lifestyle!
Photos and meals prepared by:
The Fit Gourmet©
The real secret to successful stir-fry cooking is
to have everything prepped, organized and ready
to be added before the cooking starts. This can
also be done a day or two in advance. Simply
prepare all the ingredients, place in containers
then label and store in frig until cooking day.
All ingredients need to be cut into small pieces for
quick, even cooking. By dividing the ingredients
into bowls in the order they’re needed, ex: meats,
vegetables, aromatics, and sauce ingredients,
makes stir-frying that much easier.
2. Heat the wok or skillet until hot before
adding the oil.
It’s very important to always heat the wok or pan
before adding the oil. Any good vegetable oil, with
the exception of olive, will work well. Olive oil
will impart a strong flavor and will breakdown at
a lower temperature. Much of your success of stirfrying will depend on the heat of the oil.
If the oil is too cold then the food will absorb too
much and become soggy. If it’s too hot the aromatic ingredients such as garlic will burn.
3. Add the oil and heat to 350 to 375 degrees. When the oil reaches 350 to 375 degrees, throw
in the aromatics and heat for 30 seconds, such as
garlic, ginger, hot peppers. This will add flavor
to the oil.
4. Add the meats or fish.
Add any meat or fish your recipe may call for now
and stir-fry until it is browned, about 3 to 4 minutes. When browned simply remove the meat or
push it to the sides of the pan to slow the cooking
process while you add the veggies.
5. Add the vegetables.
If done properly, stir-fry cooking makes it possible for food to retains its color, flavor,
and nutrients. This method uses very little oil so it’s a great for people who are watching their fat intake as well as an excellent choice for those of us on the go who are
simply looking for the healthy choice made simple. Add any remaining veggies and stir-fry 3 minutes
until tender but crisp. Always add the denser,
thicker vegetables first and then add the smaller
ones so that nothing will be overcooked or underdone.
6. Add the sauce.
Finally add the sauce ingredients, stir and toss
until sauce has thickened and stir-fry ingredients
are evenly coated.
Ingredients
1 (14 1/2 ounce) can diced tomatoes
2 small zucchini (small to medium size)
1/2 cup black olives, sliced
5 garlic cloves, chopped
1 cup vegetarian chicken broth
or chicken broth or vegetable broth
2-3 tablespoons canola oil
1-2 tablespoon italian seasoning
1 teaspoon cumin
salt, to taste
1/4 teaspoon chili powder
1/4 teaspoon cayenne pepper (optional)
1/2 cup walnuts, chopped (optional)
cooked brown rice (optional)
Directions
1 Heat canola oil in pan with zuccini on medium high until they begin to brown.
2 Move zuccini one side of the pan, add more oil, and cook garlic for about 3-5 minutes or until they begin to
brown.
3 Add all remaining ingredients (except optional walnuts and brown rice!) and simmer for about 15-20 minutes.
4 Take off the stove and stir in the walnuts if using them.
5 Serve and enjoy by itself or over cooked brown rice.
If there are no black olives in the house you can use green. You can eliminate the oil completely and cook
the veggies in the broth. Very tasty!
Family-Friendly Chicken Stir-Fry
Ingredients
3 boneless skinless chicken breast halves, cut into strips or chunks
salt and pepper
3 cloves garlic or 2 tablespoons jarred minced garlic
3 heads broccoli, cut
1/2-1 cup baby carrot, sliced thin
1 small onion, sliced
1 (16 ounce) package snow peas, fresh or frozen
2-4 teaspoons sesame oil (you can substitute olive oil, canola, etc.)
1/4 cup teriyaki sauce, to taste
hot cooked rice (I use brown or Uncle Ben’s long grain and wild)
Directions
1 Heat about a tsp or two of sesame oil over high heat in a large skillet.
2 Add garlic and sauté until golden.
3 Add chicken, sprinkled with salt and pepper, and stir fry until no longer pink (you may need to lower the
heat so garlic doesn’t burn.) Remove chicken and garlic from pan.
4 Add another tsp or two of sesame oil and return to high heat.
5 Add all vegetables and stir fry for 5 or 10 minutes, or until tender-- if using frozen snow peas, add them the
last couple of minutes.
6 Add back chicken and garlic and add teriyaki sauce.
7 Stir fry another minute or two.
8 Serve over hot cooked rice.
Natural Muscle
September 2008
25
fitness for her
FAMILY DAY 2008
Cory Sorenson photo
September 22, 2008
Thanksgiving - turkey.
Christmas - ham.
Passover - lamb.
Fourth of July – hot dogs and hamburgers.
Family Day – Roast chicken with some crisp,
healthy veggies and multigrain bread
IFBB pro
kristal richardson
A
s a rule, outside of the fields
of health and fitness, I don’t
throw my support to organizations or movements….
but Family Day, sponsored by the National Center on Addiction and Substance
Abuse (CASA) at Columbia University,
can promote fitness and healthy eating
while combating the problems of childhood and adolescent drug abuse.
According to a September 2007
CASA report, frequent family dining is
associated with lower rates of teen smoking, drinking, and illegal and prescription
drug abuse. Compared to teens who eat
dinner frequently with their families
(five or more family dinners per week),
those who have infrequent family dinners
(fewer than three per week) are:
• three and a half times likelier to have
abused prescription drugs
• three and a half times likelier to have
used an illegal drug other than marijuana
or prescription drugs
• three times likelier to have used marijuana
• more than two and a half times
likelier to have used tobacco
• one and a half times likelier to
have used alcohol
Kids who have frequent
family dinners are at half the risk
for substance abuse compared to
teens who dine infrequently with
their families and are less likely
to have friends or classmates
who use illicit drugs or abuse
prescription drugs.
They also have lower levels
of tension and stress at home, are
more likely to say that their parents are
proud of them, and are more likely to say
they can confide in their parents.
In addition, they are more likely
to get better grades in school, are more
likely to be emotionally content, have
positive peer relationships, and have
more healthy eating habits.
Research from other organizations
indicates that teens who eat frequently
with their families are 15% less likely to
be overweight than those who only ate
WWW.MAYOCLINIC.COM OFFERS SOME SIMPLE HINTS FOR FAMILIES
ATTEMPTING TO MAKE HEALTHY LIFESTYLE CHANGES:
•Start small – Make gradual changes in the family’s daily routines and maintain
them long term. For example, at the dinner table, switch from soda to milk or
water.
•Set realistic goals – like limiting fast-food meals to once a month or make fruit
the afternoon snack.
•Recognize and avoid triggers – the stimuli to unhealthy eating, like ordering
large containers of candy, popcorn or soda at the movie theatre.
•Celebrate and reward success – when family members achieve specific goals
or maintain healthy behaviors.
•Keep it positive – remembering that numbers on the scale or appearances are
not as important as the development of healthier behaviors and lifestyles.
•Be flexible – if goals are not working for your family, make adjustments.
Parents looking for information and guidance on Family Day 2008 can check
the CASA Web site: www.CASAFamilyDay.org.
26
dinner with their families “some days” or
“never. Teens who share family dinners
were also less likely than other teens to
have sex at young ages and get into fights
or be suspended from school. These patterns tend to hold true regardless of the
teen’s sex, family structure, and family
socioeconomic level.
As teens enter high school, family
dinners afford parents important opportunities to stay involved in their children’s
lives through dinner table conversations
that keep the lines of communications
open – especially if telephones and televisions are turned off during meals and
everyone at the table gets a chance to
speak. In families that eat together three
or fewer times a week, 45% report that
the television is on during meals – as
opposed to 37% of all families.
Nearly one-third of the families
sharing three or fewer meals report that
there isn’t much conversation when
they’re at the table together. Dinner time
conversations should include school and
extracurricular activities and allow parents to understand what is happening in
their lives of their children and teens.
For those like me concerned with
fitness and eating right, the family dinner plays an important role. A study
in the Archives of Family Medicine found that
more family meals means
fewer sodas, less fried
food, and more healthy
fruits and vegetables.
Family meals serve
to build a sense of identity
and cultural-belonging,
and allow children to
develop enhanced vocabularies and better integrated understandings
of how conversations are
structured. They also allow children and
teens an opportunity to enter into the
family history – hearing family legends,
sharing family values, and passing on a
sense of culture and traditions. In addition, sharing family meals teaches children the importance of sharing, learning
how to pass food around and serve others
and to remain seated until everyone else
has finished the meal. Participating in
family meals also prepares children and
teens for handling adult business lunches
and dinners, including learning what to
do about food they don’t like (“Eat it
anyway”) and how to pass the salt and
pepper (“They’re married; they never
take separate vacations”).
In addition, a June 28 report by the
May Clinic Staff MayClinic.com) noted,
“Childhood obesity treatment – and prevention – begins at home…[It] is usually
caused by eating too much and exercising
too little. The solution is eating healthier
foods and increasing physical activity,
but it’ll be tough for your child to do it
alone. The most effective way to treat
– and prevent – childhood obesity is
to adopt healthier habits for the entire
family.”
'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, Muscle
cure or prevent September
any disease.
Natural
2008
27
mikki may
rising star
By Jeff Hammond
Rich Cutrone photos
Birth place: Queens/
New York
Current residence: New
York
Height: 5’5’’
Weight:113
Hair color: blonde
Eye color: brown
Favorite color: black
Favorite food: stuffed
shells
Favorite junk food: cheese doodles
Favorite saying: Everyday is the first day of your life
Favorite movie: 50 first dates
Favorite actress: Drew Barrymore
Favorite actor: Johnny Depp
Favorite Male and Female Singers: Josh Groban and
Christina Aguilera
Turn-ons: Confidence, Sense of humor, Self-worth Traveling, karaoke, rollerblading, being spontaneous, road
trips, enjoying life
Turn-offs: Negativity, jealousy, No ambition, bad breath,
Cockiness judgmental people
Worst pick-up line you’ve heard: Can I have your
phone number? I seem to have lost mine.
28
Jeff: First tell us a little about what
lead to your being a model.
Mikki: I started as a promotional model
and really enjoyed the experience.
It’s just started from then on.
Jeff: Modeling is tough and very competitive; what do you do to standout
from the pack?
Mikki: I like to stay in shape, have my
personality shine through and remain
being humble.
Jeff: Ok, what do you do to stay in
shape?
Mikki: I train really hard with aerobics,
cardio, abs, kickboxing and weight
lifting.
Jeff: How many days per week do you
train and for how long?
Mikki: Five days a week for an hour to
an hour and a half
Jeff: Which of your physical features
do you like best?
Mikki: My smile…….cheese!
Jeff: Do you have a special diet or eat
anything you want?
Mikki: I stay on a strict plan but I
treat myself to some goodies once in
a while.
Jeff: What do you mainly eat?
Mikki: I a lot of different things to build
up my calories. For example shakes, PJ
sandwiches, chicken and broccoli, fish,
vegetables…
Jeff: Do you take any supplements?
Mikki: multi-vitamins
Jeff: What are your goals as a model?
Mikki: I would love to model in more
magazines that have a variety of looks.
Jeff: When can we expect your first
CD to be out?
Mikki: Currently I’m working on one and
hopefully it will be available very soon.
Jeff: You appeared on the Howard
Stern Show as one of the Bowling
Beauties; please tell us all about the
experience.
Mikki: The cast and crew were very
friendly and helpful. This was very
enjoyable and I’m looking forward to
working with them again. Not to mention
it’s very hard to bowl in high heels.
Jeff: If you could be granted one wish
as a singer/performer what would that
wish be?
Mikki: I would love to be signed to a
record label.
Jeff: I met Gene Simmons in San Diego
at the ComicCon Convention. He is
quite a character and a great business
man. What was it like being on his
Gene Simmons Family Jewels Show?
Mikki: I had a blast filming in Turks and
Ciacos Island. It was beautiful there and I
would love to do it again. Everyone there
was super nice, especially Gene.
Jeff: Same question but for modeling.
Mikki: I would love to experience posing
in exotic places around the world.
Jeff: What exotic place pops into your
mind?
Mikki: Hawaii, Paris, Brazil, Australia,
Ibiza
Jeff: Where on the Internet can people
look to learn more about you?
Mikki: www.myspace.com/mikkimayden.
Jeff: You mentioned you will be singing
the National Anthem and be a Ring
Girl in Atlantic City for MMA Events.
What is it like singing in front of this
energetic crowd?
Mikki: It’s amazing and exhilarating to
be a part of such an action packed event.
I would love to do it also in Vegas.
Jeff: Is there anything else you would
like to add?
Mikki: I want to thank you Jeff for all
the hard work you have done for me.
Also, I want to let everyone know that
my personal website is coming soon! 
www.mikkimay.com.
Jeff: You have a beautiful voice; what
type of music do you like to sing and
what famous singer do experts in music say your sound resembles?
Mikki: I’m very versatile I like R&B,
Pop, Rock, Techno… Alicia Keys, Christina Aguilera, Evanescence and Jewel!
Writer’s Comment: Yes Mikki is a beautiful
woman and could be successful solely as a
model, but she is a Rising Star as a singer, so
please check in to her website to see what she
is up to and when her first CD is out. Also if
you would like a recommendation on Mikki or
to know more about her you can contact me
at [email protected].
29
does
TRAINING
PRE-EXERCISE STRETCHING
really prevent injuries?
A study published in the Clinical Journal of Sport Medicine says it doesn’t.
By: Dr. Matthew Isner
Chiropractic Physician
G
rowing up, my coaches always
made me stretch before every
practice and game. It became
such a habit that before any
pick up basketball game I would be on
the side stretching a little to get ready. (I
only hope that I didn’t look like Woody
Harrelson in “White men can’t jump”.
I know I wasn’t wearing the knee high
socks).
In the military every morning for PT
(Physical Training) we would assemble,
do a slow 15-20 sec jog to warm up and
then start our stretching routine from
head to toe. Presumably to get ready for
exercise and to decrease the chance for
injury, but is there any evidence to support this. Does pre-exercise stretching
alone actually decrease the risk of injury?
A study published in the Clinical Journal
of Sport Medicine says it doesn’t.
NOTE: In the evidence that did
show a benefit to the pre-exercise stretching routine it was almost always found to
be accompanied with a warm-up before
the stretching. (There was one study that
found that stretching alone was associated with less groin/buttock problems in
cyclists, but only in women).
A review of the basic scientific
literature suggested five reasons why
stretching before exercise would not
prevent injuries: First, immobilization,
or heating-induced increases in muscle
compliance, caused tissues to rupture
more easily. Second, stretching before
exercise should have no effect for activities in which excessive muscle length
is not an issue (e.g., jogging). Third,
stretching wont affect muscle compliance during eccentric activity (where the
muscle is contracting, and an external
force is trying to lengthen the muscle),
when most strains are believed to occur.
30
Fourth, stretching can
produce damage at the
cytoskeleton level. (The
cytoskeleton is a dynamic
structure that maintains
cell shape, often protects
the cell, enables cellular
motion, and plays important roles in both intracellular transport and cellular
division). Fifth, stretching
appears to mask muscle
pain in humans.
Well I like stretching before and after exercise
to increase my flexibility.
That’s good, right?
There is limited information about when to
stretch during an exercise
session but a study was
conducted by the American
College of Sports Medicine. 30 college age men
and women participated
(9 were highly trained, 13
moderately trained and 8
were sedentary) to see if
the placement of static stretching, either
before or after the workout, would effect
flexibility in the hip, knee and ankle.
There were no significant differences
in any of the flexibility measurements
except for hip flexibility which favored
stretching after the workout.
What is the best warm-up and stretch?
Warm-up techniques are mainly
used to increase the body temperature
and are classified into 3 main categories:
Passive, General and Specific.
There are 3 basic categories
of stretching activities: Ballistic,
Static and PNF.
•Ballistic: which makes use of
repetitive bouncing movements
•Static: which stretches the muscle to the point of slight discomfort and is held for a extended
period
•Proprioceptive Neuromuscular Facilitation (PNF): which
uses alternating contractions and
stretching of the muscles
I use PNF stretches daily on
my patients with excellent results
but I believe that you need to incorporate some static and ballistic
type stretches in your routine from
time to time to make sure your
muscles will not hit that plateau
and you start to burn out. I am
still researching as to which of the
three is the most beneficial.
•Passive warm-up: increase in temperature by external means
•General warm-up: increase in temperature by nonspecific body movements
•Specific warm-up: increase in temperature using similar body parts that will be
used in the subsequent, more strenuous
movements.
Out of these 3, the best appears to
be the specific warm-up because this
method provides a rehearsal for the
activity or event. This is why a few light
sets of the exercise should be performed
prior to each activity.
So what is the conclusion and
what should you do?
The basic scientific literature
suggests that the evidence that
stretching before exercise does not
reduce the risk of injury and doesn’t help
with flexibility. When stretching did offer some benefit of risk prevention it was
accompanied with a warm-up routine. In
my opinion, the pre-exercise warm-up is
far more important than the stretching
routine and it doesn’t really matter where
you place your stretching if your goal is
to increase flexibility (except for the hip
which favors post-exercise).
Now, get up and go workout!
Natural Muscle
May 200831
FOOD
OVen Roasted
Herb crusted
salmon salad
photos by Axis Design
Serves 4
HOW TO BUY SALMON
When buying salmon at a store or fish market,
all you need is a little common sense. Just be
sure to buy your salmon from a reputable freshfish establishment, and follow the informative
tips below to add flavor and freshness to your
meals.
PURCHASING SALMON
There are several characteristics to look for
when buying salmon cuts. When buying salmon
steak and filets, look for:
• deep salmon-pink color
• meat that is firm, elastic (springs back when
pressed gently) and is translucent
• a mild aroma somewhat similar to that of
fresh fruit
• smooth, clean cuts—no gaping or separation
of muscle fibers (indicates old fish)
• air-tight packaging with no liquid
WHEN BUYING WHOLE SALMON, LOOK FOR:
• firm, glossy skin
• clear eyes, not cloudy eyes
• bright red gills
• firm light-pink flesh that is elastic and translucent
• a mild aroma
Ingredients
2 lbs Boneless, skinless Salmon
Salt & pepper to taste
1 tsp Garlic (fresh, chopped)
1 tsp Onion Powder
2 tbsp Cajun Seasoning
2 tbsp Parmesan Cheese
1 tbsp Parsley (fresh, chopped)
4 oz Lemon Juice
4 oz White Wine
Directions
1. To make vinaigrette, pour orange and lemon juice in a
sauce pan and simmer until the liquid reduces to 8 oz. Let
the mixture cool. Pour cooled citrus reduction in a mixing
bowl. Slowly whisk in the olive and sesame oil. Add the
sesame seeds and chopped ginger and finish with salt and
pepper if desired.
Citrus Vinaigrette
32 oz Orange Juice
4 oz Lemon Juice
2 oz Extra Virgin Olive Oil
2 oz Sesame Oil
2 tbsp White Sesame Seeds
1 tsp Ginger, chopped fine
2. Preheat oven to 450°F. Divide the Salmon into four
8oz portions. Combine fresh Garlic, onion powder, lemon
orange juice, salt and pepper in a bowl and whisk together. Add Salmon fillets and marinate for 30 minutes.
In a smaller bowl, combine Cajun seasoning, parsley,
parmesan cheese and mix together. Once marinated, Place
fillets in a baking dish, top with the dry seasoning mixture
(Cajun seasoning etc.) and place in the oven. Bake for 10
minutes or until temperature of the Salmon reaches 140°
F. Do not over cook. Remove form heat and reserve.
Salad
2 heads Romaine Lettuce, chopped
2 ea Tomatoes cut in wedges Cucumbers,
1 ea sliced Red Onions, sliced thin in rings
1 cup
1 ea Carrots, shredded
3. On a plate, place chopped romaine on the base. Arrange
four slices of wedged tomatoes on four corners of the
plate. Repeat the same process for the cucumbers. Drizzle
salad with 2 oz of the vinaigrette. Place sliced onion rings
in the center of the salad and top with the oven roasted
Salmon. Garnish the salad with the shredded carrots.
WHEN BUYING FROZEN SALMON, LOOK FOR:
• good, consistent pink color and no odor
• tightly sealed packaging
• any evidence of frost (frost can indicate that
the packaging hasn’t been sealed properly)
• little or no air space between salmon and the
packaging
FITNESS FOOD
MADE EASY!
32
Natural Muscle
September 200833
PREVENTING CANCER
By: Sherry Goggin
FOODS PROVEN TO FIGHT CANCER
FLAXSEEDS - They contain lignans,
compounds that act like a weak form
of estrogen. A study found that women
with high levels of enterolactone (linked
to a high intake of lignans) had a 58%
lower risk for breast cancer. Flaxseeds
also contain omega-3 fatty acids, which
appear to inhibit colon cancer in both
men and women. Recommended is one
to two tablespoons of ground flaxseed
daily. Alternatives - two or more servings
per week of mackerel, salmon, walnuts,
and cook with canola oil.
CABBAGE - It is high in anticarcinogenic
compounds called glucosinolates.
A study found that those who had eaten
four or more servings per week of raw,
lightly cooked or fermented cabbage during adolescence were 72% less likely to
develop breast cancer than women who
had eaten only 1 1/2 servings per week.
Recommended is three or more 1/2 cup
servings per week, cooked or raw. Alternatives - brussels sprouts, cauliflower,
broccoli, and kale
PUMPKIN - It is extremely high in carotenoids, including beta -carotene. This can
lower rates of gastric, breast, lung and
colorectal cancers and help reduce the
risk of prostate cancer. Recommended
is three or more 1/2 cup servings per
week. Alternatives - carrots, broccoli
and winter squashes
MUSHROOMS - White button mushroom
found insupermarkets contains anticancer compounds. It is the most effective
blocking aromatase, an enzyme that
promotes breast cancer. Button mushrooms also appear to suppress te growth
of prostate cancer cells. Recommended
is 1/2 cup three or four times per week.
factsheet
Alternatives is chantereooesk porcinis
wild mushrooms with a nuttier taste.
OLIVES - Contains maslinic acid and
oleanolic acid which inhibits the proliferation of cancer cells and promote
apoptosis, the death or these cells. It will
also lower rates of a variety of cancers,
including colon cancer. Recommended is 8 olives a day, black
or green. Alternatives are 1 -2
tablespoons of extra-virgin
olive oil daily.
RASPBERRIES - All foods that
end in “erry” - cherry, blueberry
and strawberry contain anti-inflammatory compounds that
reduce cell damage that can
lead to cancer. Raspberries
are higher in fiber than most
berries and are an excellent source
of ellagic acid and selenium, both of
which protec against a variety of cancers. Raspberries and rapberry extract
inhibit both oral and liver cancer cells.
Recommended iw 1/2 cup two or three
times per week. Alternative is Cherries
and cherry juice which contain about as
much ellagic acid as rasbperries. Frozen
berries and cherries provide a higher
concentration of protective compounds
than fresh ones.
ONIONS - Has the third highest level of
phenolic compounds, which are thought
to be among the most potent anticancer
substances found in foods. A study found
that men who frequently ate onions,
apples and other foods high in quercetin
( a phenolic compound) were 60% less
likely to develop lung cancer than men
who ate smaller amounts. Quercetin
appears to also reduce the risk for liver
and colon cancers. Recommended is 1/2
cup,cooked or raw, 3 times per week.
• Apples, oranges, carrots, and corn are healthy choices.
• Tomatoes contain a powerful anti-cancer pigment called lycopene that may
lower your risk for developing cancer. Also, tomotoes found in processed
food products such as ketchup and tomato sauce
will lower your risk as well.
• Potassium is very important for proper cell
functioning. A healthy breakfast with grapefruit, strawberries and yogurt gives you nearly
1/3 of your daily potassium.
• Do not overcook vegetables. Cooking vegetables
too long and at too high a temperature can remove cancer-fighting
vitamins, minerals, and nutrients from produce.
34
Did you know that you can cut your cancer risk by 50%
if you eat five to nine servings of fruits and vegetables a
day compared to people who eat one serving or less a
day.
Natural Ingredients can Lower your risk of Cancer
Many foods can assist in reducing the risk of cancer and listed below are a few examples. Research has shown these foods to help prevent cancer.
• Foods rich in Vitamin C, such as orange juice and other citrus fruits. These foods
will help prevent mouth, lung, stomach, esophageal, and colon cancers.
• Tomatoes, ketchup, and tomato sauce contains a powerful anti-cancer molecule
called lycopene, another powerful antiosidant.
• Green teas, white teas are rich in flavonoids, powerful antiosidants,
which help protect the body against diseases by counteracting the
harmful effects of cell damage from free radicals.
• Cruciferous vegetables such as cabbage, brussels,
sprouts, turnips and broccoli stimulate the immune system and help protect against colon, stomach and respiratory cancers.
WAYS TO REDUCE YOUR
CANCER RISK
•Eat more fruits and vegetables
•Increase fiber in your diet
•Quit smoking
•Limit alcohol intake
•Avoid excess sun exposure and wear a sunscreen of SPF 15 or higher
•Maintain a healthy weight
•Know the warning signs for common cancers and perform regular
self-exams
Warning Signs of Cancer
•A sore throat that does not heal
•Change in bowel or bladder habits
•Thickening or lumps in breast or elsewhere
•Indigestion or difficulty in swallowing
•Change in wart or mole
•Deep, persistent aching pain lasting more than a week or two
•Nagging cough or hoarseness
•Unusual bleeding or discharge
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.
*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
5 popular
myths
ABOUT MUSCLE GROWTH
You want to get your bodybuilding training back on track, but
steering through the maze of information available these days
can make your head spin. What can you believe, and what is
simply not true? We think we can help. Here are five myths
to avoid.
1. THE 12 REPETITION MYTH
Weight training programs nearly all recommend
12 repetitions for gaining muscle. Truthfully this
approach does not place enough tension on the
muscles for effective muscle gain. High tension e.g.
heavy weights provides muscle growth in which
the muscle grows much larger, leading to maximum
gains in strength. Having longer tension time boosts
the muscle size by generating the structures around
the muscle fibers, improving endurance.
This usual regime of eight to 12 repetitions
provides a balance but by just using that program all
of the time, you do not generate the greater tension
levels that is provided by the heavier weights and
lesser reps, and the longer tension achieved with
lighter weights and more repetitions. Change the
number of reps and adjust the weights to stimulate
all types of muscle growth.
2. THE THREE SET MYTH
There ‘s nothing wrong with three sets but there
‘s nothing amazing about it either. The number of sets you perform should be based
on your goals and not on a half-century
old rule. The more reps you do on an
exercise, the fewer sets you should
do, and vice versa. This will keep the
total repetitions done of an exercise
equal.
3. The Three to
Four Exercises For
Each Group Myth
Three to Four Exercises for each
Group is a waste of time. Combined
with twelve reps of three sets, the
total number of reps only amounts
36
to 144. This many reps for a muscle group is not
enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere
from 2 sets of 15 reps or 5 sets of 10 reps.
4. THE KNEES AND TOES MYTH
That you “should not let your knees go past your
toes” is a bodybuilding fairytale. Actually, leaning
forward a little too much is much more likely to cause
injury. Memphis University researchers confirmed in
2003 that knee stress was almost thirty percent higher
when the knees are allowed to move beyond the toes
during a squat.
Hip stress increased nearly 10 times or (1000
percent) when the forward movement of the knee was
restricted. Squatters need to lean their body forward
to force the strain to transfer to the lower back.
Focus on your upper body position and less on
the knee. Keep the torso in an upright position as
much as possible when doing squats and lunges. This
reduces the stress generated on the hips and back. To
stay upright, before squatting, squeeze the shoulder
blades together and hold them in that position. Keep
the forearms 90 degrees to the floor as you squat.
5. THE LIFT WEIGHTS, DRAW
ABS MYTH
That muscles work in groups to stabilize the spine,
and that the most important muscle group changes
depending on the type of exercise, is the real truth.
The transverse abdominis is not always the most
important muscle group. For most exercise, the body
automatically activates the muscle group that is most
needed for support of the spine. So if you focus only
on the transverse abdominis, it can recruit wrong
muscles and limit the right muscles. This is what reduces the weight that can be lifted and increases the
chance of injury.
Natural Muscle
September 200837
HANDHELD CALCULATOR DETERMINES BMI, BODY FAT %,
AND LEAN BODY MASS TO IMPROVE HEALTH
S
equoia Fitness Products USA has recently launches its first health
and fitness tool, the Tonus Body Mass Calculator. This portable unit
lets users determine their BMI (Body Mass Index), Body Fat, and
Lean Body Mass at the touch of a single button.
Tonus Body Mass Calculator calculates BMI and displays weight categories by using the U.S. Government’s Centers for Disease Control and Prevention approved formula using height and weight. BMI is the best and quickest
method for assessment of weight categories that may lead to health problems.
This is the most widely used statistic for monitoring health and weight status.
Body Fat % is a health rating that is used in exercise and weight loss
programs. By lowering weight and lowering body fat %, individuals often
improve their physiques through muscle toning and muscle gain. Tonus calculates body fat % with any tape measure using U.S. Navy and Department
of Defense approved formulas – found to be the most accurate, easiest, and
consistent method in the world. Tens of thousands of armed services personnel
around the globe are routinely measured for body fat and physical readiness
standards using the simplest tool in the world - a tape measure.
Lean Body Mass, a gauge for monitoring pounds of muscle, is displayed
once the body fat % is calculated.
As an alternative, Tonus calculates Body Fat % with any body fat caliper
using the most common formulas used by bodybuilders, doctors, and personal
trainers – the 3-site Jackson-Pollack formulas for active adults.
The advantage of the Tonus Body Mass Calculator is that you can get the
most important health improvement metrics at the touch of a button. You don’t
have to be tied to your computer and it easily fits in a gym bag or your pocket.
One 4-position button controls all the functions and entries by loading
base information to the LCD, so users can get results in seconds by pressing
the up, down, and enter positions. Tonus Body Mass Calculator is packaged
with batteries and instructions, as well as BMI and body fat % information,
charts, and techniques, and sells for less than $15 at such on line stores as
bodybuilding.com, heartratemonitorsusa.com, bulknutrition.com and wholesalesupplements.com.
For more information, please visit www.sequoiafitness.com
Tonus Body Mass Calculator is
the easiest way to calculate BMI
(Body Mass Index), Body Fat
%, and Lean Body Mass. Tonus
uses the CDC-approved formula for BMI and provides your
weight status category. Body Fat
measurements can be taken with
ANY tape measure using the
U.S. Navy approved formula,
or with any caliper using Jackson-Pollack formulas for active
adults. The formulas are built
into the unit and single-button
control makes it easy to use.
Lean Body Mass is generated
once body fat % is determined.
Batteries, instructions, body fat
measurement charts and directions, and BMI and Body Fat
info included in package. www.
sequoiafitness.com
38
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
Natural Muscle
September 200839
SHOW
COVERAGE
e
s
r
e
v
i
n
u
a
i
n
a
m
e
l
c
s
u
m
2008
for all the results
log on to:
musclemania.com
Some of the sports most popular fitness, nutrition and sports apparel
companies that sponsored & exhibited at the recent Musclemania
Universe included many of the top industry brands. Special thanks
to VPX Sports, Eggs International, Dymatize, Champion Nutrition,
Muscleology and Betancourt Nutrition for their support. Many of
these major brands offered free products samples to competitors
and fans throughout the show and introduced some of their newest
products.
For bodybuilding couples who have wanted
to compete together, the Musclemania
America & World Championships will
feature a new Mixed Pairs Division at the
Las Vegas show. Like all other Divisions,
competitive rounds will include Quarter
Turns, Mandatory Poses, Comparisons and
Posing Routines. For more information,
visit Fitness America Weekend.
40
40
Natural
Natural Muscle
Muscle September
September 2008
2008
TRAINING
high intensity training
YUMON EATON’S MODIFIED HYBRID
I
am sure you are all fairly familiar with or at least
have heard of the HIT (High Intensity Training) philosophy. Invented by Arthur Jones and
popularized by the likes of Mike Mentzer and
Dorian Yates, the HIT philosophy is characterized by short, infrequent, intensely grueling training
sessions with the main objective being to optimize
anabolism, while reducing catabolism. Glorified by
some and criticized by others, the HIT philosophy
remains a topic of hot discussion. I, Yumon Eaton,
am one of many bodybuilders who have adopted this
controversial style of training. Before conforming to
the HIT training style, however, I realized that there
were several things about the philosophy that troubled
me. In the following article, I will share with you how
I modified the current HIT style of training to make it
my own.
I believe that in order to grow to their maximum
potential, your muscles need to be pushed beyond
their absolute limits. Subjecting your muscles to
stress that they are used to or have already overcome
is useless. The “growth factor” is only triggered to
it’s maximum potential when the body is given a
reason to grow; when it is placed under stress (in the
form of resistance training) that it is unfamiliar with.
The HIT philosophy insists that in order to grow, the
resistance used in every workout should be increased
every time a training session is repeated. I am in
complete agreement with this for reasons previously
mentioned. One thing I do not completely agree with,
however, is the fact that the HIT philosophy encourages users to demonstrate near perfect form when
performing the exercises. Like Dorian Yates, I believe
that performing the exercises using insanely heavy
weights is the key. It is very difficult to manage the
type of resistance meant to push one’s body beyond
its typical limits while performing textbook form. It
can also be quite dangerous. Performing an exercises
using LOOSE form (not BAD form) can be beneficial
for a number of reasons. It can help you pump out
a few more reps than you would have otherwise not
been able to do. It allows you to lift heavier weight,
and therefore further push your body to and beyond
its limits. It can also help reduce injury. Performing
an exercise with very heavy weight, while using near
perfect form places a tremendous amount of stress
and strain on the muscles, ligaments, and tendons.
42
While the point of HIT is to place as much stress on
the muscle as possible, it’s best if that stress can be
placed without a severe risk of injury. Using loose
form reduces the amount of stress placed upon the
muscles, but it also allows you to utilize a greater
weight load, thus equaling the anabolic potential. Let
us not forget the likes of 8-time Mr. Olympia winner,
Ronnie Coleman, whose 285 lbs frame was crafted
by using loose form to lift the insanely heavy weights
and Arnold Schwarzenegger, whose favorite exercise
was cheat curls. Cheating can be useful. You just have
to know when and how to do it.
Finally, while the HIT philosophy promotes the
use of machines to maximize muscle growth, I believe that heavy compound movements (i.e. deadlifts,
squats, military presses, etc) should be used to promote maximum muscle growth. I perform all of my
heavy compound movements first. I then, finish my
workouts with the shaping and sculpting exercises.
Please contact me with any questions you may
have about the preceding: ([email protected])
A typical workout of mine looks like this:
I pair compound muscle groups with smaller
assistance ones…
CHEST & TRICEPS
CHEST:
•FLAT BENCH–1ST WARM-UP...
THEN DO 3 SETS X 8 REPS
•INCLINE BENCH–2 SETS X 8 - 10 REPS
•DECLINE BENCH–1 OR 2 SETS X 10 -12 REPS
TRICEPS:
•SKULL CRUSHERS–2 OR 3 SETS X 8 REPS
•ONE ARM DBELL RAISES -2 SETS X 10 REPS
Natural Muscle
September 200843
TRAINING
discovering the power of
POWERLIFTING
“I’m always up for breaking records; it just depends on what kind
of mood the weights are in!” – Connor Dantzler, fourteen yearold World and Pan-American powerlifting champion.
By Connor Dantzler
I
discovered powerlifting completely by accident.
My dad and I were sitting in front of the computer
one evening, doing a web search for the next judo
nationals. I was ten at the time, and already a
competitive junior in the martial arts. Somehow, a web
page with information about powerlifting events popped
onto the screen. We casually studied it for a moment, and
learned that the sport included meets for kids as well as
adults. I was familiar with lifting, because I had used
light free weights as a part of my strength training for
judo. My dad and I traded grins, as if to say, “Wouldn’t
it be fun to try that?”
About a month later, on a whim, I entered my first
powerlifting meet. It was the Maryland State Championships. I’ve said before that life isn’t just about watching
others; it’s about trying new things for yourself. When
I arrived at the event I felt excited, anxious, and a bit
intimidated. It took a while to get used to warming
up with so many monstrous-looking guys in the gym!
But there were also average looking men and women
competing. Lots of kids were lifting, too. It was a day
unlike any other sports event. My lifting form wasn’t
great, but I did well enough to win my age group. I was
hooked on powerlifting from that point on. Besides, the
trophies looked awesome!
A full powerlifting meet consists of three events:
the squat, the bench press, and the deadlift. An ironman
competition combines the total weight lifted from just
the bench press and deadlift. Some meets also add an
optional strict curl event. Powerlifters don’t actually
press the bar over their heads. That’s a related sport
called weightlifting.
Powerlifting is an encouraging, confidence-building sport. The meets are family-friendly, and supporters
cheer loudly for each athlete. Folks offer me a “high
five” or a handshake when I come down from the lifting
platform, whether I win that round or not. I get such
positive energy from the crowd. Everyone watching
wants me to be successful. Nobody cheers for the weight
to just sit there! When I first started competing, some of
the adult lifters would shout, “Go, little man!” For me,
the competition is really with myself (and the weight).
I try to better my performance with each attempt.
Once, I was the very first lifter called to the
platform at a big international meet. When the judges
44
asked me how much weight I wanted to open with, it
didn’t occur to me that this tournament might be using
the metric system. The officials loaded the bar with
kilograms, rather than pounds! So the weight was really
2.2 times the amount that I was expecting to lift. Oops! I
had been so preoccupied with staying loose that I didn’t
even check the weight before stepping onto the platform.
I was actually half-way through attempting the squat
before I figured out that something was really wrong.
Fortunately, the spotters caught my bar, and helped me
get it back into the rack. So much for round one.
can lead to sore muscles and injuries. It’s important to
have a good training partner who can spot as well as
encourage you to do your best. For kids, this means
adult supervision. Most fitness clubs have qualified
trainers to help you, as well. We’ve all seen the guy
in the gym who bangs two dumbbells loudly together,
then throws them onto the floor when his set is done.
Clanging the weights just says, “Look at me, I have no
control!” Leaving them laying around for someone else
to clean up reveals an insecurity and shows a lack of
respect for the gym.
W
strongman champion, Tom Muttafis
Now that I’ve scared the parents who are reading
this, know that mishaps are rare, and that there are many
potential benefits from this sport. Powerlifting can
help middle school kids and older teens safely develop
strength in basic muscle groups, like legs, back, the
arms and chest. This can improve their performance in
many other physical activities, too. Moms, relax, your
girls won’t grow freakish muscles from lifting, but they
will get stronger! I’ve seen tiny cheerleaders win at
powerlifting meets. Weight training is also an effective
way to burn fat.
T
o prepare for a meet, I like to use a variety of
workouts, including aerobics. My local health club
is very supportive, and sponsors my conditioning. I try
to focus on the importance of good posture, form and
breathing while training with weights. Good technique
and control are the keys. Jerking or dropping the weights
hen I was eleven, I won the World Championship
title for my age group. A few days after the meet,
a producer from the Tony Danza Show invited me to
New York to be on television with Tony. My family was
very excited about the trip. I was then asked if I wouldn’t
mind trying to break my world deadlift record for the
audience while I was there. Sure, fine. At least there
wasn’t going to be any pressure or anything!
The morning of the show, we arrived at the studio
and checked the barbell and weights on the set. Once
the show started, my dad and I waited backstage, while
the rest of my family found their seats with the studio
audience. My dad quietly asked the director when the
show would be aired, so that we could tape it at home.
He smiled at me and whispered, “This show is live!”
After recovering from that bit of news, I realized
that something else had been overlooked: there was
nothing for me to warm up with. At most powerlifting meets the competitors have a separate gym full of
weights for prepping. I quickly grabbed a couple of
heavy sand bags resting behind the curtains. A moment
later, I was ushered onto the stage in front of millions
of viewers. My heart was pounding! The studio audience was great, though, and I broke my world deadlift
record for them. It turned out to be another great family adventure, and I have the sport of powerlifting to
thank for it.
When Kennelly needs a quick protein fix, he reaches for THE
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available in a low carb formula.
About the Author: Connor Dantzler is a high school
student who lives with his family in Maryland. He owns more
than forty US national titles in four sports. Connor has trained
in six countries, and is a current World and Pan-American
powerlifting champion. He has published several articles on
the benefits of sports and fitness.
Natural Muscle
September 200845
welcome
to my world
was extremely nervous but I was thankful
that I had my family, Cathy Savage and
my teams support. I meet great people
and to this day, they are my very close
friends.
What do you see that is good in Fitness
today?
Besides it being a positive lifestyle. I
love that fitness is continuing to grow
and becoming more popular each year.
Interview and photos by:
Dr. “Coach” Atherton
What needs to change in Fitness today, in your opinion?
The fitness industry needs to be more
publicized. We need to reach out to
children, adults, and seniors to challenge them to live a healthier lifestyle.
So many strong women and men could
be amazing role models if people knew
about the industry more.
Kelly Schreck possesses that a rare quiet type of beauty that slyly ambushes you and then, WHAM,
you’re a captive! Kelly came to my studio in Virginia and by end of shooting 800 pictures, I think I
am beginning to understand and recognize what makes this Jersey girl so special: She is an athlete,
family oriented, a little shy, a makeup artist, the 2008 Bikini National Champion (no small feat!),
yet another ambassador of Coach Cathy and finally, my friend. Kelly is your basic KOOL, down to
To the readers of NM?
Stick to your goals and never give up.
You are inspirational to everyone in the
decisions that you make everyday.
earth, funny, thoughtful, easy on the eyes, and the camera loves her girl-next-door, all-American looks
- come to think about, I never had any one like her next door; but, I think you know what I mean?
Read her story, check out her pics and see why I love having Kelly Shreck in MY WORLD.
kelly schreck
Resides: Jensen Beach, FL
Born: New Jersey
Marital Status: Single
Education: Makeup Designory of NYC
Age:27
Height:5’4”
Weight:110
List your competition(s) awards and/or athletic
achievements?
One of my greatest achievements is becoming a 2
time national champion in All-Star Cheerleading.
Winning this title is an accomplishment I will never
forget. My most recent achievement is wining the
2008 Bikini Universe Pageant. There were over 150
of the most beautiful women in the world. I am honored to win
What do you do for a living? Where?
I am a freelance makeup artist and also an Assistant
Manager at LA Fitness currently in Florida
How did a New Jersey girl end up in Florida?
I have only been in Florida 2 months. I was actually
in the process of moving down to Florida when I
won my national title. I moved to Florida for a few
reasons. You have to love the beautiful weather everyday of the year and i am in the process of getting a
house built.
How/Why did you get involved in fitness?
After cheerleading, I missed the drive and adrenaline
you get from competing. A friend of mine told me
about the fitness industry and I decided to give it a try
in 2006.
Who influenced you the most athletically, Academically?
My biggest influenced is Cathy Savage. She is such
an amazing person and touches women’s lives all over
the country. She has taught me so much about myself
and about competing. Cathy and her team welcomed
me with open arms 3 years ago and they have been
family ever since.
What did you think about your first competition?
My first competition was Fitness Atlantic in 2006. I
46
Coach A?
Coach is a great person to work with. I
want to thank him for taking the time to
let me in his world. J
What else do you want the readers
to know about you?
I want the readers to know that I am a
total goof ball. Laughter is the best way
to get through anything in your life. My
website is www.kellyschreck.com and
myspace is myspace.com/kelly4349
Who would you choose to have a
cup of coffee with?
I would love to have coffee with Jennifer Aniston. She is a strong women
that i admire for her character.
Where do you see yourself in 1yr?
5 yrs? 10 yrs?
This time next year I see myself getting married and continuing to reach
my goals in fitness. In 5 years, I want
accomplish my fitness goal and to start a family. I can
defiantly see myself continuing to be an Ambassador
with Cathy Savage - this something I can do for the
rest of my life.
Have things changed since winning the 2008
Bikini Universe Pageant?
Things haven’t changed much at home but doors are
beginning to open for in modeling.
Do you find that your success in competition is
threatening to guys—potential dates?
I currently have a boyfriend and he supports me
110%. I wouldn’t be in the position that I’m in right
now if it wasn’t
for him.
Specifically, how has Coach Cathy helped you
achieve your goals?
I owe everything to Cathy Savage.
Having won a coveted national title, what are
your next set of goals?
I’m not done yet! I plan on competing in bikini in Las
Vegas for Fitness America and my next main goal is
to win a fitness national title. I want to be one of the
few girls to have both titles - would be an amazing
goal!
Natural Muscle
September 200847
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September 200849
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S
photos: Tina Cournoyer.
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MC. The winners are: 2 nd runner-up, Michelle Newell,
1 st runner-up, Audrey Pino and Winner- Lisa Church.
Lisa is a Specialty Personal Trainer and Group Fitness
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Twelve finalists (semi-finals will be Wednesday,
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The Humane Society of Tampa is dedicated to the welfare of all animals because
of their intrinsic value and rights. Its primary purposes are the prevention of cruelty
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50
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52
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pz’s perspective
there’s a WAY
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: I guess you’ll never forget him.
Adam: I definitely won’t.
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.
photo by Billy the Kid
where there’s a WILL
Photos and interview by Pz
UP CLOSE WITH TAMPA BAY BUCCANEER
LINEBACKER ADAM HAYWARD
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: But you were a starter there?
54
PZ: LOL. Yeah, the huge, small linebacker, eh?
Adam: I do fit that scheme.
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: 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: 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: 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: 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: 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
a football player?
Adam: Unfortunately, yes. The way I use the treadmill
is I don’t necessarily do distance. I do speed intervals.
PZ: That helps with your stride?
Adam: Yes. It helps lengthen my stride and it gets my
heart rate up and down as a start and stop in a game. Because the average play in the NFL only lasts 6 seconds,
but it’s 6 seconds of giving it everything you have. I’ll
run on the treadmill for a short amount very fast then
jog as recovery.
PZ: What does a training week schedule look like
for Adam Hayward?
Adam: For the most part I train everyday. The days I
don’t technically train, I do cardio—the elliptical like
45 minutes, or bike for an hour, or some sort of speed
Natural Muscle
continued on the next page
September 200855
continued from page 61
drill, but those are the days I don’t lift or run or go to
the facility and work out with the coaches.
PZ: You said Jaime helps with your nutrition. Do you
do anything special diet-wise?
Adam: As far as my diet I just watch what I eat.
PZ: Eat clean?
Adam: Yes, I eat clean and real healthy, Lately, I’ve
slipped up.
PZ: No fast food of junk food? What about caffeine
and soda?
Adam: No, but I actually do drink some soda—that’s
my only bad habit. I saw Derrick Brooks drinking soda
one time so I was like, if he can do it . . .
PZ: . . . sign me up, right?
Adam: Yeah. LOL. But if you drink enough water or
Gatorade it flushes out your system. But I do eat mostly
fish, chicken, rice, wheat pasta—healthy foods.
PZ: Okay, this is a question I have to ask--the big
‘S’ word. The buzz surrounding the use of steroids
in professional sports has cast a large cloud of
suspicion over everyone. What are your feelings
about the issue and how much of the problem
has infiltrated football specifically?
Adam: It’s definitely a big problem. It’s hard because
a lot of guys don’t do it. A lot of people think I do, but
I work out all the time. It takes away from those of us
who do work hard and spend a lot of time doing the
right thing.
PZ: You know when you’re up against someone
using. Does that bother you?
Adam: No, my theory is to each his own. If that’s what
they choose to do to continue their stay in the NFL, or
whatever sport, that’s up to them.
PZ: But you opt not to?
Adam: Yes. My personal belief is I don’t want to do
that to my body and risk getting caught—then what do
I do financially? To me, it’s not worth it, but those who
do, more power to them. It’s tough, though, because
now you’re getting looked at. Now everybody thinks
everybody’s taking steroids, and it’s the only way you
can do what I do and it sucks!
PZ: Do you have an opinion on Jose Canseco
for bringing this whole controversy forward and
exposing teammates and peers?
Adam: I do, but I’d rather not say. I mean, somebody’s
gotta do something to keep their name out there. So if
that’s how you do it, I guess that’s how you do it.
PZ: Shifting gears I’m going to say a name.
You say your first impression:
Ray Lewis – “Greatest linebacker in the NFL”
Jon Gruden—“A coach with multiple personalities”
Eli Manning—“A good quarterback on the rise”
Al Wilson---“Great linebacker, another hero of mine”
Jeff Garcia—“All heart”
56
Brett Farve—“ NFL Hall of Famer”
Geno Hayes—“Wow, he’s a work in the making”
PZ: How important is Derrick Brooks to the team,
and what does he mean to you?
Adam: Derrick is very important to this team. Earlier
I referred to a heartbeat and that’s how he is. When
you see somebody who doesn’t like a certain play or
the way it’s run, the way it’s installed, and he goes to
Coach Kiffin or our linebacker coach and they discuss
it—and it changes—then you know that person is very
important. To me, at first I felt Derrick and I didn’t hit
“I pride myself in getting an
education—something to fall
back on. I did well in school.
I came into football knowing
I’m living the dream, but it’s not
going to last forever and that’s
how I see it.”
it off, and obviously because he’s a vet and I’m new,
so I have to earn it, and I feel like I’ve been earning it
and my role is to come in and step into his place when
his time is done.
PZ: And he knows that?
Adam: He does. I think right now he and I are at the
point where he’s teaching and I’m learning. I don’t ask
too many questions. I don’t open my mouth. I don’t say
too many things. I just take what he has to say and run
with it. He’s not going to put me in a wrong position,
so as long as I do that I should be alright.
PZ: So what do you, Adam Hayward, bring to the
Bucs, the team, the defense this year?
Adam: I was brought here for my ability to fly around
and make plays. I think this year I’m going to have a
really good training camp—I feel it—I know it.
PZ: You’re putting it out there to the universe to
happen.
Adam: Yeah. I’m putting it out there. I think it’s going
to help me get on the field and then I’m going to make
plays and eventually get into the right spot where I need
to be and where I can best help the team.
PZ: And that should be the spotlight?
Adam: Yes, the spotlight:-)
PZ: Some critics say it’s all about the money.
How do you think big salaries have impacted
the game—all sports in fact—and are athletes
overpaid?
Adam: Of course, I’m an athlete, so I’m going to say no.
A lot of people don’t understand, especially in the NFL.
We’re the only sport that’s not guaranteed contract. If
they do the research the average person in the NFL runs
23mph and when you hit, that’s still—it’s like running
into a wall-- so if anyone wants to run full speed into a
wall be my guest and let me know how you feel about
doing that over and over and over and getting paid to
do this. . .
PZ: . . .it’s worth a lot, it’s valuable.
Adam: It is valuable. It’s your body and that’s the only
thing you have going for you. The average career is only
4.2 years. That’s the average – if you’re lucky. People
don’t realize the guys in the NFL right now that play are
only in the hundreds. There are thousands trying to do
this and only a hand-full get picked. You try and get all
the money you can because next year there’s going to
be the same situation and it’s business so they’re going
to want what’s young, what’s better, get them in, move
the older, high paying people out--it’s a cycle. So when
you see those big contracts and people try to get as much
as they can up front it’s because it won’t last long. You
see these big name guys getting a lot of money. I don’t
knock it. Get what you can and hopefully save it and
live off that. When you’re done living the dream you’ve
got to get a real job.
PZ: (We’re being joined by Adam’s lovely fiancée
Jaime Smithers.) Jaime, you and Adam met in
college. What about him made him the guy for
you?
Jaime: I was a sophomore; he was a junior when we met.
We were friends first— one night we were both finally
single and ended up hanging out. He has a personality
like no one I’d ever met. Obviously, he’s attractive, he’s
cute, and he’s so masculine, and he’s into fitness, but
there’s something else—it was him making me laugh.
He’s not afraid to be goofy. We’re both goobers—he
doesn’t agree, but we are. He was just getting back into
football at the time so we were each other’s support
system during this transition. We got so serious so fast
it was almost scary. I left Colorado and ended up in
Portland with him because we were attached at the hip
and had to find a way to be together.
PZ: I know you recently went out west to make
some exciting plans. Could you share those plans
with me?
Jaime: We went to CA to see Adam’s family—they are
like family to me. Also, we went to Colorado to plan
our wedding which is going to be July 5th next summer. My parents adore Adam and my mom has taken
him as her son.
PZ: Where in Colorado?
Jaime: In Westminster which is just outside of Boulder.
It’s going to be really beautiful. Since we met there and
it’s a good meeting place for our families—it’s ideal.
PZ: As a model, how supportive is Adam of your
career and are you equally supportive of him?
Jaime: He pretty much started my career. A lot of people
say, Oh, isn’t your boyfriend jealous, because I started
off as a swimwear model. He was the first one to talk
me into this dumb bikini contest in Portland. I ended
up winning and they sent me down to Mexico. Then,
I signed with a big agency and started doing national
commercials and what not. So, yeah, he’s been my
absolute biggest supporter, and I’m also very much
supportive of him.
PZ: You’ve made the move from the west coast
to Florida. What has been the hardest part?
Jaime: Nothing! Honestly, I can say I’ve never been
as happy as I am here. Adam knows that even before,
I was in love with Florida. I had flown here quite a bit
in the past to work. When he was drafted I was in CA
and L.A. was a little bit too crazy for me—a very overly
saturated market—the modeling industry. L.A. was a
big eye-opener. It’s a whole other world. The traffic,
the price of living—everything is insane. I didn’t enjoy
my life there, plus Adam wasn’t there. Our relationship
was serious then and the industry was better for me in
Florida. So once I started coming here to be with him
I got with an agency in Tampa and it was exactly what
I needed.
PZ: You’re so fit and beautiful. What is your regime
and do you have the chance to ever train with
Adam?
Jaime: When the season starts he trains with his team,
but in the off season we both train with John Toomer—
this great trainer here in Tampa. Adam’s workout is on
another level than mine. I used to be the one pushing
him to run; now he pushes me. Out west I did distance
running. I learned a whole new way to use the treadmill
and Stairmaster to burn fat a lot quicker. We also always
do sit-ups together.
PZ: Adam, I know giving back is important to you.
Tell me why?
Adam: Giving back is my #1 thing. If it wasn’t for the
fans I wouldn’t be able to do what I do—entertain. I
love children smiling when they meet someone they
look up to. I look at it as I just play football, but these
kids idolize you. I do these little camps. I have neighbors
here and I did a camp for them. Just to see their eyes
light up—it’s everything to me. I love it. To be able to
make their day or make them smile just by me signing
something or taking a picture with them.
PZ: That’s priceless. . .
Adam: . . .Yes. That’s the coolest thing ever and why I
do it. Why be a brat about it and not give autographs.
I like to just hang out with people and make their day.
Why not?
PZ: What are your aspirations for the future--family
someday?
Jaime: Absolutely, we are going to have a family. We
talk about it a lot—when’s too young—when’s too old.
Adam wants to be a young dad and do things with his
kids and enjoy them. We want to marry and see what
happens, but there’s nobody but Adam and whatever
happens happens.
PZ: With the average career in the NFL only 4.2
years do you have a plan for after football?
Adam: I pride myself in getting an education—something to fall back on. I did well in school. I came into
football knowing I’m living the dream, but it’s not going
to last forever and that’s how I see it. . .
PZ: . . .realistically?
Adam: Yes. I try and buy all the things I need as far as
house, cars, toys, that stuff now, with the money I make,
SOME FAVORITES OF JAIME AND ADAM:
Jaime
Adam
Color
Blue
Red
Movie
I Am Sam
Gladiator
Beer
Michelob Ultra
Corona
Snack food
White Cheddar Cheez-It
Same as Jaime
Musician
Lil Wayne
Same as Jaime
Body part
Back/shoulder (Adam’s)
Butt (Jaime’s)
so I
TV show
Project Runway
Family Guy
d o n ’t h ave t o
Athlete
Adam Hayward
Ray Lewis
worry about bills
w h e n eve r I ’ m
Politician
Hillary Clinton
Barrack Obama
done playing footIndulgent
Chocolate Video games
ball--whenever
that is. Maybe I’ll
Video Game Tennis Wii
Call of Duty 4 Xbox
go into law enforcement, work
Each other
Goofy-makes me laugh
Puts up with me
a job like everyone else does and
not stress about
now, the dedication
money because I’ll know everything is paid off, and I’ll
to the fact we have
have some saved. That’s what I want to get out of it.
work to do to get to the
Just to be able to enjoy playing but walk away. I want
Super Bowl. You saw
to wake up in the morning and not need her help to get
we can make it to the
me down the stairs like some guys now do. I want to be
playoffs, but it’s what
able to play with our children. If that calls for me not we do after that. We
playing very, very long, but enough to be financially set know what we have
for the rest of my life—that’s all I need to do.
to work on to finish
the job.
PZ: A few last things before I go. You began a
ritual in your senior year of college where you etch
PZ: Any given Sunday—do you ascribe to that
initials on your wrist every time you play. What’s philosophy?
that all about?
Adam: Exactly
Adam: Actually it’s mom. I just write mom.
PZ: You can take on anybody then—New York,
PZ: Okay, I know your mom, Pauline Hayward, is Green Bay—you’re confident?
your hero. Why do you put mom on your wrist?
Adam: Exactly, yes. I’m confident and anybody on the
Adam: That’s one of two rituals I do. The other is before
team will tell you the exact same thing without putting
the game, no matter where we are, I go out to the 50 yd.
their foot in their mouth! We had some minor injuries
line and just talk to her.
last year and those guys are back, so—it’s not rocket
science—we have a great team and great coaches. The
PZ: She had breast cancer and that’s why you took most exciting thing now is the season is about to start.
the year off in college?
I have one month to get prepared to be the best I can be
Adam: Yes. The cancer spread to her brain and liver. I going into this season.
took the year off to be with her and take care of family
stuff. She’s the reason I started playing the game. She
PZ: So, the two of you, you’d say life is good?
loved it and was my biggest fan. So I started doing dif- Jaime: Yeah, life is really good.
ferent rituals and it helped remind me how she was able
Adam: No. Life is GREAT!
to battle cancer and fight so long so why can’t I go out PZ: Thank you both. I’ve really enjoyed our visit and
and do this in her honor.
good luck on your season and your future together. ~
(Unexpectedly, Adam and I both get teary at this powerful moment.)
Pz is the author of Club Shattered. As a motivational
PZ: Lastly, I probably won’t get far with this one
but any prediction on the season? Can the Bucs
repeat 2002?
Adam: I don’t like to speak too much on the future, but
the fans don’t have anything to worry about. I don’t
want to give any W/L predictions simply because of our
history. You win one you lose one; but the way it’s going
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
Natural Muscle
September 200857
check out pz’s empowering website ...
Gina Ostarly
photo by Walt Ostarly
Order your own
t-shirt today
and show it off!
because it’s
who you are!
SEND AN EMAIL TO
[email protected]
58
www.pzpower.com
Made with
Swarovski
crystals..
Natural Muscle
September 200859
spotlight on
I
“Whenever I tell anyone that I formerly weighed 200 lbs,
they don’t believe me.... I’ve even been told that I have
influenced people’s weight loss, which is very encouraging
to me.”
60
linda malek
grew up as the oldest of five kids in an ethnic
(Lebanese) family that loved to eat. Growing
up, my mom and dad worked hard to ensure we
were properly schooled, clothed and fed. I was
very thin as a young child, but by the time I hit my
pre-teen and teen years, I was definitely “chubby.”
I wasn’t very popular and many of my insecurities
stem from that period in my life.
I went to an all-girls high school. At the prom
during my senior year, a group of my classmates
gave me a bag with a “present” inside. I opened
it in front of everyone to discover a miniature
elephant – clearly an attempt to poke fun at my
weight. Of course, I was crushed. My date (who
is still my good friend to this day) told me to ignore
it, but I will admit that this, too, stayed with me
for quite some time.
Immediately after high school, I entered the
military (USAF). While in the military, I got into
better shape than I had ever been before. I went
from a size 16 to a size 10 or 12. I really thought
that was the thinnest I could ever be. When I returned home, my friends and family noticed the
weight loss and complimented me. Even though
this felt good, the insecurities still remained.
After the military, I went on to college at the
University of Akron and completed my 4-year
bachelor’s degree in 2.5 years, graduating cum
laude. Unfortunately, during that college time, I
put the weight back on pretty steadily. After unsuccessful and unhealthy diets, I decided to go on
a mission to lose my weight. This mission began
in 1994, and took me a year and a half. Eventually, though, I got down to about a size eight. This
was smaller than I’d ever been before, and I was
thrilled. I had my degree and a fit figure, and the
sky was my limit.
I went on to law school at Thomas Cooley,
in Michigan. During law school, I learned about
lifting weights. I didn’t really know what I was
doing, but I would read the fitness magazines and
try to learn weight lifting concepts. Through this
weight lifting, I lost even more weight and got
down to a size 6. By this point, I had maintained
a semi-fit figure for years. However, I needed
something more. Not to mention, I knew that my
eating habits could improve, but I knew I needed
some help.
I returned home to Akron, Ohio to take the bar
exam and practice law. It was here that I decided
to do research on finding a trainer and a nutritionist that understood my goals – wanting to figure
compete and to transform and change my body.
It has been two years that I have been working
with a trainer (3 times a week) and a nutritionist.
I have dropped 10 percent of my body fat and have
been involved in figure competitions – I won the
Mid Michigan NPC in Flint in June 2007. My
body now looks dramatically different and I’m in
the best shape of my life. I wear a size two now
(zero when I compete), and people I have grown
up with are shocked. In fact, since this program
began, I’ve actually run in some races in town. My
cardiovascular health has never been better.
Whenever I tell anyone that I formerly
weighed 200 lbs, they don’t believe me. I can see
now that men and women are inspired by my story.
I’ve even been told that I have influenced people’s
weight loss, which is very encouraging to me.
In 2007, I appeared on the season premiere of
ABC’s “THE BACHELOR”. Although I didn’t get
a rose that night, it was such an honor to be chosen
out of the many women who applied, particularly
given my life story and my weight loss victory.
And, at 33 years old, I was the oldest woman chosen and in the best shape! You may have heard that
I was the contestant who challenged the Bachelor
to a push-ups competition.
I want women to know that through hard
work, determination, and perseverance - they
can achieve their goals!!! They can lose weight
and transform their body to a level unimaginable.
Along with my law practice, one of my goals is
to continue to transform my body and to model
in figure and fitness magazines. You know how
weight loss can change your life and make you a
more confident person. I’d love inspiring others
as it gives me strength to even be better!
Natural Muscle
September 200861
LET LEMON TRANSFORM YOUR LOOKS..!!
Lemon is considered to be a sacred fruit since time
immemorial in various cultures of the world. It is also
associated with rituals to drive away evil spirits, to break
up the spells of black magic and to bring health and
prosperity. Superstitions aside, lemon is a fruit which
is good for health and can cure many diseases.
Lemon contains valuable acids; citric, malic,
potassium citrate etc, in addition to vitamin C. These
interact with one another to help in the absorption of
iron and calcium, improve haemoglobin in the blood and
strengthen the bones. These acids also help in dissolving waste products such as uric acid, excessive fat and
cholesterol. Because of its effect on the accumulated fat
in the body, lemon juice was the first natural tonic given
to weight watchers throughout the world.
Lemon is rich in vitamin C, the deficiency of
which leads to rickets and defective teeth formation in
young children and also causes gastro-intestinal disorders. Vitamin C plays a major role in the formation of
collagen which is essential to keep the skin smooth,
wrinkle free and soft.
pimple scars, softens the skin and improves the complexion.
• Mix 75 ml of tender coconut water with the juice of
one lemon and 75 ml of carrot juice and take regularly
to improve the output of urination and to cure bags under
the eyes and generalized edema.
Lime juice for hair removing:
For safe, home-made wax to get rid of unwanted
hair, mix lemon juice with dissolved sugar and apply
over the skin. This can be regularly used in stead of
wax.
Lemon as a beauty aid:
• To improve skin texture and complexion, squeeze a
fresh lemon in a glass of boiled milk and add 20 ml of
glycerin. Let it stand for 30 minutes and then apply to
the face, hands and other exposed areas of the body. Let
it dry overnight and wash it the next morning. You will
see gradual improvement in your skin with regular use
of this face pack. This preparation also helps to cure
cracked heels and palms. It prevents pimples, freckles
and dry skin. On application to nails, they became soft
and healthy and it is the only cure to reduce brittleness
of the nails.
• Drink a glass of butter milk adding the juice of a half
lemon every morning as a beauty tonic.
• The paste of tender lemon leaves with a pinch of
turmeric powder, works wonderfully to cure pimples,
Overcome Fear and Stress:
3 Foods That Take the Edge Off of Anxiety
By: Devin Bean
What if you could overcome fear as easily as eating
breakfast? Not possible, I would have thought, until I
followed a musician friend’s recommendation to eat a
couple bananas a few hours before a particularly intense
presentation. When the time to perform arrived, I wasn’t
nearly as nervous as I should have been! Whether you’re
nervous before a speech, a musical performance, or even
a particularly hot date, here’s three foods that can take
the edge off of nervousness and anxiety.
Chocolate
The crowd favorite, chocolate is high in chemicals such
as theobromine (which has drug-like effects in large
quantities), chocolate is also rich in other ‘feel-good’
chemicals such as tyramine and PEA. Don’t shy away
from the chemicals, though - all foods have chemicals,
chocolate just happens the have the best ones! Add some
antioxidents and flavonals into the mix, and you’ve got
a wonder food. All these (plus a bit of sugar) work together to take the edge off of fear. Don’t eat too much,
however, because of the possible sugar crash afterwards.
Go for dark chocolate, the more cocoa the better. According to one study in the American Journal of Clinical
Nutrition, eating a bit of dark chocolate daily may even
lower blood pressure.
Ginger
Next, ginger. Drink a bit of ginger ale (be sure it uses
natural flavoring) or eat a bit of ginger bread before you
need to perform. Ginger naturally eases upset stomachs
and quells nauseousness - some studies say it works
better than popular medicines. How? Ginger, similar
to Ibuprofen and other NSAIDs, reduces inflammation. Further, gingerol and shogaol chemicals relax the
digestive system, counteracting the opposite effects of
anxiety. According to British medical journal
Lancet, ginger can even be more
effective
than some medicines.
Bananas
(NaturalNews) In America, the
term ‘redneck’ actually comes
from a vitamin B deficiency that
causes heightened susceptibility
to sunburns.
Interestingly, most Americans
are, today, deficient in B vitamins as well, which is why they
are so easily susceptible to sunburns.
62
Finally, our superfood: the
banana. So potent that some
musicians eat bananas instead
of taking beta-blocking
medications. A number
of nutrients combine
to give bananas their
calming effects, from
magnesium to potassium to
tryptophan, a precursor of the essential neurotransmitter
serotonin. Eat a couple of these natural beta blockers
a few hours before you need to perform and watch the
fear fly far away.
In the end, sometimes overcoming fear comes down a
determination to be confident plus a few deep breaths
beforehand. But how effective those deep breaths can
be depends on our prior actions. When we’re careful
about the things we put into our bodies, we can control
the things that come out. Next time you confront a challenging situation, eat a banana, take a deep breath,
and perform.
Get the awesome, cutting-edge energy technology you’ve come
to experience with the world famous 8-ounce REDLINE Ready
To Drink formulations now in a convenient 2.5oz Redline
Power Rush bottle!
Who says Big things
don’t come in
Little Packages?
Say Hello to our newest (little) Redline Power Rush!
1. The Power Rush of REDLINE, in a 2.5-ounce package!
2. Redline Power Rush Tastes Great: Zero Carbs/Zero Sugar!
3. Redline Power Rush offers up to 7 hours ofPure Energy
with no crash or jitters!
4. And, most importantly, Redline Power Rush contains
two servings, at similar price as single serving competitors.
Natural Muscle
September 200863
64
Natural Muscle
September 200865
66
Natural Muscle
September 200867
*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 September 2008

Transcription

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