CHADY DUNMORE
RESHAPE The Winning Attitude Goes a Long Way! Champions of Fitness
Fitness is more than Physical
Marathon Training Tips to Increase Endurance
YOUR BODY
ARMS, WAIST LEGS & BUTT
in just 2 weeks!
Body by Vi 90-Day Challenge?
GET LEAN
with Outdoor Interval Track Workouts!
you can't live without
www.caithleenheffernan.com/cookbook/
What’s the real “secret” to a healthy body and a year-round bikini body? “ THE BIKINI MODEL COOKBOOK” Caithleen lost 10% body fat by following these tried and tested recipes!
After Before
"I tried every diet out there! It wasn’t until I figured out how to balance my meals properly that I was able to build the kind of body I wanted!”
The Bikini Model Cookbook: -
Is packed with over 150 Healthy and All Natural Recipes to get you into the best shape of your life! Featuring dozens of Bikini and Fitness Competition Recipes to get you "competition ready" with no problem! Includes many vegetarian, vegan and semi-vegetarian options! Recipes that increase your fat burning potential! Delicious, mouth-watering recipes that you will just keep going back to! Easy to make recipes that you can use for when you are short on time, and portable for travel! Great tasting dessert section with “Treat” meals for when you get that sweet tooth, keeping you close to your Bikini Model Diet guilt free! “Eating natural foods is very important to me. Choosing fresh products more often canand will build you the body you desire, it doesn’t have to taste bad! I love to find an old recipe, like pizza and create it into a pizza that I CAN eat too!”
Portabella Basil Turkey Pizza
Try making this Pizza from “The Bikini Model Cookbook” when the craving hits! Makes 4 servings Serving size = 2 Portabella Pizzas Calories per serving: 224 Protein: 34.8g Carbohydrates: 11.2g
Ingredients: • 1 lbs. lean ground turkey • ½ cup red onion, chopped • 2 garlic cloves, minced • 1 red pepper, chopped • 1 tomato, chopped • Sea salt and pepper to taste • ¼ cup fresh basil, chopped • 50g parmesan hard cheese, finely grated • 8 portabella mushroom caps Directions: 1. In a non-stick pan over medium heat cook the ground turkey, no oil required. Once the turkey is cooked through add the red onions and garlic, cook an additional 3-5 minutes until soft. 2. Add the red pepper and tomato, sea salt, pepper and fresh basil. Cook an additional 2-3 minutes. 3. Preheat the oven to 425 degrees. On a baking sheet place the portabella mushroom caps up on the pan. Add the ground turkey basil mixture evenly to the mushroom caps. Top them with evenly with cheese. 4. Bake at 425 for 15-20 minutes or until the cheese is browned and the mushrooms are cooked through. Serve hot!
WRITTEN BY: Caithleen Heffernan, WBFF Pro Bikini Model
12.
FitnessX Magazine • JUNE 2012
The TemperturE
g n i s i R
PHOTO BY: Liana Louzon Photography
is
SUMMER GRILLING:
I
f you can't take the heat...Get out of the kitchen! Literally! It can get so hot inside some days. Try using your BBQ for for interesting and flavorful meals. This salad is great in the "On" or "Off" Season! You could also add a fresh avocado for a healthy fat.
Herbed BBQ Chicken with Cucumber Minted Salad: 4 (4oz) Chicken Breasts, unseasoned fresh or frozen 2 tbsp. each fresh cilantro, parsley, mint and green onions, finely chopped 3 garlic cloves, minced Juice of ½ lemon Fresh ground pepper 1 cucumber, sliced and quartered 1 red, yellow and orange pepper, coarsely chopped ½ red onion, coarsely chopped ¼ cup fresh ginger, chopped 3 Thai chili peppers, chopped (optional) 3 garlic cloves, minced 5 tbsp. rice wine vinegar (sodium free) Sea salt (optional) 1. Preheat the BBQ over high heat. Combine the herbs, green onions though to black pepper in a bowl. Place on top of the chicken, patting it to coat it fully. 2. Reduce the heat on the grill to medium low heat and cook the chicken 4-5 minutes per side or until cooked through 3. In a large bowl, add cucumber through to sea salt. Toss and Serve with the chicken. Make 4 servings: Serving size= 1, 4 oz. Chicken breast approx. 1 1/4 cup salad Calorie Content: 157.5, Protein: 24.8g, Carbohydrates: 7.6g, Fat: 3.1g
ABOUT THE WRITER: Caithleen Heffernan is a WBFF Bikini Pro, published cover model, online personal trainer/diet coach and soon to be author of her own cookbook. There are two sides to this fitness divas life. She’s also a full time commercial jet pilot and holds a valid airline transport pilot license. “Having lots of energy, being healthy and fit is very important as a pilot,” she says. She fuels her body with all natural recipes and she hopes to inspire and motivate others to clean up their lifestyles and do the same. For more free recipes or for a copy of her new cookbook check out www.caithleenheffernan.com.
AUGUST 2012 • FitnessX Magazine
5.
"You have the choice to make a lifetime commitment with your overall health, fitness and wellness! Dedication, planning and intention will get you there! Believe in yourself!"
The other day, at a local coffee house, I overheard a group of ladies complaining about everything under the sun --- their endless chores, job, family, and…yes, you guessed it…about their weight and bodies! “I can’t seem to lose weight”… “What diet works best?" (by this, they were talking about fad diets)…”I’ve tried that ____ diet and lost a bunch of weight, but gained it all back.”..."I wish I could be back to a size 4.”…blah, blah, blah… Then a group of fit women and men, who just finished training for a triathlon, walked in. I could see the envy (and even disgust) on the women’s faces. I heard a low chatter amongst them. “They’re so tiny!”…I don’t think they even eat!”…”I hate them.”…”I bet they have never had a weight problem.”…”Not fair! They are blessed with fast metabolism.!”…etc. One woman in the group acted as if the fit group wasn’t in the room. I’m sure you’ve witnessed this before. So here's my question -- What do you do when you hear this type of thing? Have you ever been compelled to speak to people who were unkind and educate them on nutrition and exercise? Passing judgment and being envious of other people's success in their fitness and nutrition is counterproductive. Unless you can read people's minds or walk a day in their shoes, there is no reason to judge or make assumptions. Focus on yourself first ... and I promise you will be happier to make the necessary changes to improve your overall health. In the last 2 issues “Get After It!” I talked about pursuing your health and fitness goals. One question -- “How are you doing?” If you’ve hit your goal(s), I’m proud of your success! As you know, it does take consistent effort to successfully accomplish any goal. There is nothing better than feeling that sense of accomplishment for a job well done! Savor it, don’t ever forget that moment or the journey you took to hit your goal(s). Words of advice --- Show you CARE and SHARE! Share your success with others – They are the ones who need your encouragement to succeed in their health and fitness goals. Show some empathy, don’t be judgmental. Remember, we all need a support system to survive and be successful. You might be the only person they can rely on to help them get committed to a healthy lifestyle. You could, literally, save someone's life! If someone asks for your help, take time out to share your knowledge, or at least do them a favor and refer them to a reputable health and fitness professional. If you are struggling on reaching your goals or need more support, consider hiring a qualified professional to keep you accountable to your goals. They want YOU to succeed! Swallow your pride and learn the value of a support system. Remember -- with the right attitude -- YOU CAN DO THIS!!! If you want to cross the finish line, all you have to do is make the first step! Inspiring YOU to Live Well...Naturally, Kat Painter, Editor-in-Chief
6.
FitnessX Magazine • AUGUST 2012
B-HOUSE
PHOTOGRAPHY
"Fitness is more than just the physical,
it's more about
the journey of
the mind & spirit
to reach your
destination."
- Kat Painter, Publisher/Editor-in-Chief of FitnessX Magazine
AUGUST 2012
CONTENTS
Cover Model: chady dunmore Cover Photographer: Liana Louzon Photography
Overhead Barbell Press
pg
105
pg.
16 LOWER EXTREMITY ASSESSMENT CHADY's COver Story
pg. pg.
pg. 54
70 gOLF. . . ANYONE?
WHY IT'S IMPORTANT 100 &CARDIO: HOW TO KEEP IT FUN!
WELLNESS
HEALTH
22. beautiful skin inside & out 52. ask the dentist 76. How to deal w/ mother nature 80. Pumping iron 98. A little "mommy Time" = Positive Results
back on track to blast the fat!
9. Return to innocence 12. no one is perfect 77. An inside look at bulimia 84. spiritual fitness 104. just say...yes! 106. age is just a number!
NUTRITION
3. the temperture is rising 26. Enhance Your Health
pg
18
w/ Functional foods Mary Kaminski's grocery list
28. 44. nutrition & our youth 47. family fitness - the gift of life 75. ice cream & ex-boyfriends 83. good nutrition
TRANSFORMATIONS
34. BARB HURST 36. KIMBERLY DENISSE 38. KIM PEARSON 39. GRETCHEN COLEY 102. ALYSSA LEMUS
MODEL OF THE MONTH 78. TIFFANY ANDERSON
B-HOUSE PHOTOGRAPHY Pgs. 60-69
gREAT NAMES IN FITNESS B-House was born and raised in Los Angeles, CA. He has been doing professional photography in Europe since 2003, but only for the past year in the
INSPIRATION
86. CHAMPIONS OF FITNESS
LETTERS
6. THE WINNING ATTITUDE GOES A LONG WAY! LET'S TALK!
10. 10. aRE YOU AN ELITEST? SITES:
U.S. since returning. B-House
fitnessX.com
enjoys shooting fitness. You can
twitter.com/fitnessX
contact him at BHouse@BHousePhoto.com.
youtube.com/fitnessXtv facebook.com/fitnessXmag
TRAINING
AUGUST 2012
Publishers: Kat Painter and BillyBow Editor-in-Chief Kat Painter Assistant & Copy Editor Taylor Anne Kinkade Creative Director: Kat Painter Senior Designer: BillyBow Aguirre Senior Staff Photographer: B-House Photography Photographers:
Liana Louzon Photography, BillyBow Photography, Paul Buceta, Eva Simon, David Ford, Natalie Lynn Photography, Heidi of Velvet Owl Photography, Mike Williams, Gerry Paquette, Jason at HerBodies.com, 180 Photography, Glen E. Grant, John Lathrop, Albert Rivera, Gord Weber, alG Photography, Craig Solomon, Fab Photography, Angela Elliott, Dee Do, Nga Azarian, Reny Ramos of Flipstyle Photography, Chuck Hersh, Dwayne Girvan Photography, Dan Ray Photography, Tim Dardis, Alex Gadamer
Staff Writers:
Kat Painter, Leha Long, Sherry Goggin, Jodi Tiarht, Jenna Lobos, Dr. Sara Solomon, Natalie Lynn Lichtenbert, Dr. Krista Bragg, Kenneth Bragg, Val Andrea-Way, Rosie Chee, Caithleen Heffernan, Keri Lynn Ford, Jessica Summerall, Heather Ellis, Miranda Hoffman, Lisa Lorraine Taylor, Crystal Rice, Holly Inglehart, Nikki Utley, Jeanette Ortega
Contributing Writers:
Monique Kabel, Heather McCollough, Mary Kaminski, Jupinko, Lila Romero, Laurie Delaney, Tiffany Anderson, Alyssa Lemus, Barb Hurst, Kimberly Denisse, Kim Perason, Gretchen Coley, Neda Iranpour, Sam Ly, Laura Marenco, Carla Nicholle, Christina Hayden, Jessica Starr, Bry Jensen, Trish Kish
Models: Laura Mak, Sherry Goggin, Dena Weiner, Alison Burgess, Dani Lilley, Katrina McLellan, Jennifer Penfield, Kyla Faye Dickerson
pg 6. THE WINNING ATTITUDE GOES A LONG WAY!
16. LOWER EXTREMITY ASSESSMENT 17. TRIATHalON TRAINING 50. FAST TRACK TO YOUR BEST BEACH BODY! 94. RESISTANCE TRAINING FOR THE MARATHON RUNNER 100. CARDIO: WHY IT'S IMPORTANT & HOW TO KEEP IT FUN! 101. HEALTH & FITNESS - HOW DO WE FIND A BALANCE?
EXERCISE
pg 34. BARB HURST
18. BACK ON TRACK TO BLAST THE FAT! 30. core essentials for a strong & fit body 48. ARM WORKOUT: bICEPS & TRICEPS 70. gOLF . . . ANYONE? 105. OVER HEAD BARBELL PRESS
RECIPES
pg 36. KIMBERLY DENISSE
40. GEO WATERMELON MINT PROTEIN SHAKE 41. A FAVORITE HEALTY RECIPE: MUMS MUESLI 46. BERRY BLAST PROTEIN & FIBER SMOOTHIE 59. SUMMER RECIPES BY JENNA LOBOS & Leha Long 74. COOKING WITH CHIA SEED 107. GEO ANGEL FOOD CAKE BITES W/ BERRIES 108. GEO SUMMER PEACH COBBLER PROTEIN SHAKE
EVENTS
11. MR. & MS. MUSCLE BEACH 25. cEDARS sINAI SPORTS SPECTACULAR 25. rOBERT KENNEDY MEMORIAL 42. VIsALUS rEGIONAL eVENT IN lONG bEACH, cA
pg 38. KIM PEARSON
Wardrobe:
Laura Mak, Mak Attack Fitness - www.makattackfitness.com Sherry Goggin, Fit Girl Wear - www.fitgirlwear.com
MISSION STATEMENT:
FitnessX Magazine strives to inspire all women by making a difference in empowering and encouraging them to live a healthier lifestyle. We take pride in sharing inspiring articles and facts on health, fitness and wellness. Our readers vary in age, body composition, ethnic background, economic status, and professional background, but have the common goal of improving themselves through health, fitness, and wellness. FitnessX Magazine readers are health-conscious, discovering or already adopting healthy lifestyle practices, and interested in bettering themselves. FitnessX Magazine features athletes in various sports, professionals who work in the health/fitness/wellness industry, everyday women who have made remarkable strides in motivating others to live a healthier lifestyle, and includes articles on the latest and most popular topics of interest.
pg 86 The Champions of Fitness
pg 39. GRETCHEN COLEY
At FitnessX Magazine, our tag line says it all— “Inspiring YOU to Live Well…NATURALLY!" Kat Painter & BillyBow Aguirre Owners/Publishers of FitnessX Magazine
Please note: FitnessX Magazine is not liable for any injury due to the suggestions and advice given in this issue. All readers must consult their physician prior to starting a new exercise and nutrition program.
AUGUST 2012 • FitnessX Magazine
9.
Let's Talk!
Movie of the Month - Food for Thought Peter LaFleur (Vince Vaughn) is the owner of Average Joe's, a small and financially unsuccessful gym with a handful of loyal members. When he defaults on the gym's mortgage, it is purchased by his rival White Goodman (Ben Stiller), a fitness guru and owner of the successful Globo-Gym across the street. Unless Peter can raise $50,000 in thirty days to cover his mortgage, White will foreclose on Average Joe's and demolish it to build a parking garage.
Inspiring YOU to Live Well...Naturally!
Ladies -- Let's talk about body image. I've been going to alot of events the past few months and have been chatting with alot of women. The one thing that comes up alot in the conversations is how they feel and look in their bodies. Many of the women I spoke with are by no means heavy, but in their mind they are. Ladies -- STOP feeling bad about your physique and go do something about it. Stop putting yourself down and eat correctly and exercise. Start with a plan and write it down. Start with a challenage and complete the goal. Find a plan that will work for you. In FitnessX Magazine, there are alot of womens' voices who have been there, done that. Read their articles, execute your plan, challenge yourself, and complete your goal. There should be no reason not to start and finish.
Forge forward with you plan, challenge and find your center! Don't give yourself excuses, when there is some many solutions. BillyBow Aguirre, Publisher of FitnessX Magazine. BillyBow Aguirre celebrated his 51st birthday this July 4th with family and friends. He thanks you for all the messages on Facebook. Here are some pictures! Jodi Tiahrt, Cover Model of FitnessX Magazine, baked a birthday cake for BillyBow Aguirre.
You know how the movie ends. The good team wins! This is a very funny moive, but there is a moral to this movie. In the movie, White Goodman (Ben Stiller) has a attitude of an elitest. His slogan is , "At Globe-Gym, w are better than you and we know it." Peter LaFleur (Vince Vaughn) has an attitude of helping people think better about themselves. What is so funny about this satire is some people in the fitness industry think like White Goodman. People forget where they come from. All of us started somewhere. We were fat, skinny or athletic. As role models in this industry, we need to help people achieve their goals. We need to help the underdog. We need to challenge people to achieve their goals. Don't be intimidating and don't make fun of fat, skinny or fit, beautiful people. Be like Peter LaFleur and help people achieve their GOALS!
Food for Thought, BillyBow, Publisher of FitnessX Magazine Emily Rose & her grandma (Susanne Ware) baked a flag birthday cake for BillyBow Aguirre using ViSalus Protein Shake Mix.
To contact BillyBow, email him at billybow@fitnessX.com.
Recipe for Cake: • Betty Crocker white cake mix • 3oz of Vi-Shape Shake Mix • Follow instructions on cake mix box & add 3oz of Vi-Shape Shake Mix from ViSalus for more protein.
Submissions:
For all Submissions, email submission@fitnessX.com and for rules & guidelines, go to fitnessX.com. Click on Guidelines for Submission at www.fitnessx.com/writers.
July 4th at Muscle Beach
Allison Taylor on the red carpet. Ir vin J. Gelb - Fantasy Factor y TM Films
Muscle Beach "Walk of Fame" EDDIE GIULIANI with Al Pacino
Jodi Tiahrt & Christine L e Monde
Al Pacino & John Balik, Publisher of Ironman Magazine
Allison Taylor wins at Muscle Beach 2012 Figure Novice Overall winner and Figure Open Overall winner.
Team QuestBar with Franco Columbu
Al Pacino & EDDIE GIULIANI, Newest member of the Muscle Beach "Walk of Fame"
Ron & Shannan & Team QuestBar
PHOTO BY: Terry Crawford
Innocence WRITTEN BY: Jodi Tiahrt
H
ow many times have you flipped through the pages of fitness magazines only to see beautifully sculpted models with little to no clothes on? It seems like every year the magazines get more risqué on the image they are trying to portray to their readers. Are you one of those fitness buffs who would love to compete but are afraid of strutting across stage in the smallest of bikinis? Or have you been in the industry for a while and the only claim to fame is by bearing it all? If so, this article is for you. I have been in the industry for over 14 years, and over the years the one common trend I have noticed is that the image of fitness models has turned to sexier and sexier images. I am not sure when they decided that fitness was about being naked, but to me being fit and healthy means you are healthy from the inside out. Just because I can look amazing in a bikini does not mean I need to bare all my assets for the whole world to see. In fact, I was steered in the wrong direction myself. I was told by many that the way to become well known in the industry was to pose nearly nude and in very sexy positions. Need I tell you that this is not the way to a long-term career. This may work for some people but if you have ever noticed that their careers are very short lived. I want to share with you that you can keep it clean and sassy and have long term success. In fact, returning to your innocence will help you have a promising career in other aspects of life. When girls are first starting out in the industry, you will be approached by many people that if you do sexy photo shoots that you will be a star and be on the cover of magazines all over. For a very small percentage of girls, this may work but your career will be short lived. So you look the best you have ever looked and you want to do risqué photo shoots? My suggestion is to save them for your significant other. I am sure that he or she will absolutely love them. You can show off those great glutes and chiseled abs in other ways. When you keep it classy and sassy, you will be surprised at who’s heads turn. In fact, once I cleaned up my image I have had a ton of success in such a short time. I have been featured in over a dozen red carpet events in Hollywood, appeared as one of the featured celebrities in the USA Today, belong to a prestigious women’s group called Empowered Women and a trainer to Safe Passage women’s charity and a trainer to the celebrities. I do know that none of this success would of happened if I was parading around in hardly any clothes. It is up to you to decide whether or not your career is worth bearing it all but if you are looking at long term success, keep it classy and sassy. Don’t get intimidated by all the sexy photos out there. Be proud of your body by showing it off in a classy way. Just remember who will be looking at those risqué photos if you do decide to go that route. Just be sure to stand your ground and know that you can still have lots of success as a fitness model even though you kept it on. ABOUT THE AUTHOR: Jodi Tiahrt is a FitnessX Magazine cover model and staff writer who excels as a fitness, figure, bikini and sports model champion. She has competed in over 42 competitions with 36 1st place titles. She is an international drug-free competitor having competed with the ABA, INBA, Fitness America, Ms. Fitness, FAME and NPC fitness organizations. As a life-long athlete, it was during high school and on through college, where she discovered her passion for health and fitness, which has become a lifestyle. Currently, Jodi is a certified ISSA Personal Trainer, Pilates & Fitness Pole Dance Instructor, Nutritionist, Motivational Speaker, Fitness/Sports Model and Actress. She also works as a spokes model and blogger for Quest protein bars, Haute Living Magazine and FitnessX Magazine. The multi-talented Tiahrt has over 10 years’ experience in the field of personal training, nutrition, speaking, and is motivating and inspiring men and women of all ages through her unlimited accomplishments and ability. She defies the perception of women in the fitness industry as genuinely beautiful and feminine from the inside out. Photo Credit: BillyBow Photography
AUGUST 2012 • FitnessX Magazine
13 .
No one is PerfectEmbrace Yourself! WRITTEN BY: Jessica Summerall
PHOTO BY: Velvet Owl Photography
I have worked the fitness industry since my junior year in high school. I coach people to make amazing body and mind transformations only to see some of them wanting to be skinnier or more defined. One of my challenges as a trainer is to watch a client who is beautiful and healthy nitpick her body and fail to appreciate the improvements she has made in herself over the course of the transformation. I have to admit I have even caught myself failing to do so in the past. Did you know that body image dissatisfaction has been a concern throughout the ages? During medieval times, in efforts to appear more masculine and muscular, men would stuff their shirts with hay 1 . I think it is important for everyone to strive for a healthy, strong body. You can’t deny that everyone wants to feel comfortable in their skin and they possess a desire to be found attractive. It is equally important to strive for personal growth and self acceptance. Oftentimes, I feel like this is the missing component of a client's journey and, up until last year, it was definitely missing in mine. 14.
FitnessX Magazine • AUGUST 2012
According to the American Psychological Association, three of the most common mental health problems that women experience are eating disorders, low self-esteem, and depression 1 . I feel that this stems from our focus on our outer appearance rather than the gifts we have to offer the world and recognition of who we are inside. Extensive research has been conducted regarding women’s feelings of self worth and the exposure of images of physically attractive women. In one study, when females were exposed to a picture of an attractive female, they responded with a lower evaluation of themselves. The opposite occurred when study participants were exposed to a picture of an average woman 2 . For some, images like these may motivate the individual, but most of these images cause feelings of inadequacy. The average person does not realize the intense dedication it takes to hone a super-lean and toned body. She also doesn’t understand that a good tan, oil, and a little play on lighting can work wonders. Because of this, they feel like their efforts are not good enough and they never learn to fully accept their bodies. They feel like their body is unacceptable, flawed, or unattractive even though they are healthy. People around them can’t contemplate their irrational thinking and do not understand how they could possibly feel that way. In one study conducted, researchers used participants who had no previous history of an eating disorder and who were not on a diet. All of the women overestimated their body size, especially the size of their waist. The research suggests that it is not only women with eating disorders who have a misperception of their actual size. Women who have no eating disorder and are not dieting will misinterpret the actual size of their body. This excessive concern and worry about a person’s physical image may lead women to believe that all they have to offer is their appearance. This happens to us because we have unrealistic expectations and a skewed perception of what being beautiful really is 2 . Our bodies are absolutely amazing. The fact that we have the ability to walk, breathe, and create life are simply miracles. With our bodies we can be a shoulder for a friend to lean on. We can dance with someone we love. We can chase our children. We can see the beauty of the world. How much more enjoyable would all these experiences be if we developed a deep love and respect for our bodies? My challenge to you is to strive to be healthy. Take perfection and extreme measures out of the equation. Celebrate how far you have come and the achievements you have made. Learn to appreciate your body and all it does to support you every day. Work to be a more beautiful person on the inside and you will be amazed at how beautiful you will appear on the outside! To your health, Jessica Summerall
References 1. Leone, J., Sedory, E., & Gray, K. (2005). Recognition and treatment of muscle dysmorphia and related body image disorders. Journal Of Athletic Training, 40(4), 352-359. 2. Sides-Moore, L, & Tochkov, K. (2011). The thinner the better? Competitiveness, depression and body image among college women. College Student Journal, 45(2), 439-448.
ABOUT THE AUTHOR: Jessica is a business entrepreneur, full time student, wife to a military man, and super mommy! She owns About Face Fitness, a personal training studio where she helps women and men of all ages reach their health goals. Jessica is a nutritional cleansing coach with a passion for helping people change their lives. Photo Credit: Heidi Haden from Velvet Owl Photography.
AUGUST 2012 • FitnessX Magazine
15.
Lower Extremity Assessment: Correcting Imbalances & Protecting Your Knees WRITTEN BY: Heather L. Ellis MSPT, ATC; Wife and Mother of 2
W
orking hard to pack on muscle, eating right and ramping up the cardio are all working towards that sculpted body….all this is hard enough to balance while living and working to meet all the challenges that face us. Injury and pain becomes just one more challenge that adds significant frustration, seemingly stalling progress towards our goals. Addressing imbalances in strength and flexibility restrictions protects and maintains healthy joints so we can continue to push our training forward at a steady pace. Consider that gradual onset anterior knee discomfort, no ‘injury’ to speak of, but it certainly can derail a lot of training programs, gradually the lower body training programs need to be revamped and tolerance/ability to perform cardio at previous intensities can very often be significantly affected. Whether you are currently suffering from some twinges, had chronic anterior knee pain or have no history, you can benefit from a good look at the health of your knees…actually we should look at the general health and balance of the lower extremities as foot /ankle as well as hip and core can most certainly affect knee pain. Let me explain…As we all used to sing…’ankle bone connected to the knee bone…” the mechanics of the lower extremity is important to look at from a pre-hab or re-hab perspective. Often the knee pain is actually a symptom arising from more proximal weakness, lower extremity flexibility restrictions or altered foot mechanics. In a closed chain environment the ankle and hip certainly have strong effects on the mechanics of the knee. Take a few moments to assess lower extremity flexibility and strength.
Flexibility restrictions of the…
Hamstrings: flexibility restriction in the hamstrings can increase the demand on the quadriceps during extension of the knee which in turn places increased joint forces at the patellafemoral (PF) joint. Quadriceps: decreased flexibility in the quadriceps can increase PF joint compressive forces. Iliotibial band (ITB): tight lateral structures contribute to a lateral patella pull and patella tracking dysfunction. Tightness in any or all of the above structures can increase
stress on the knee or alter joint mechanics contributing to an increased risk of experiencing knee pain. Also consider the Gastrocnemius and the hip flexors: decreased flexibility here can lead to an altered gait pattern that can place abnormal stresses on the knee.
Considering strength and muscular balance
Decreased activation/recruitment and strength of the quadriceps with particular consideration to the vastus medialis oblique (VMO) can create an extensor lag and contribute to increased lateral deviation of the patella and increased stress on the extensors with activity. Greater dynamic stabilization is necessary in terminal knee extension requiring good balance and strength throughout the quadriceps muscle group for proper patella tracking to reduce risk of anterior knee pain. Decreased strength in the lateral hip including the hip external rotators and abductors can lead to valgus collapse at the knee altering knee/PF joint mechanics contributing to knee pain. The principle here…control mechanics of the knee from the proximal joint. Also consider controlling mechanics of the knee from the distal joint…pronation at the foot/ankle creates a valgus at the knee as well. Strengthening the ankle/foot through a variety of balance and proprioceptive activities to limit/control pronation should be part of the program. If pronation is a more structural problem vs. functional, orthotics or a change in footwear may benefit.
Important: Put it all in motion
Keep in mind that just improving lower extremity flexibility and improve strength will not correct your mechanics until you correct your mechanics, correct and practice your form to correct mechanics as you improve your flexibility and strengthen the offending weaker muscles. Considering these strategies can help you improve your training, correct imbalances and reduce some of the factors that may contribute to knee pain. Keep your training on track with a little time investment including some assessment of strength and flexibility; take the time to address the mobility restrictions and strength imbalances. If you are struggling with knee pain consult with a local MD/PT to help you get to the source of the problem.
ABOUT THE AUTHOR: Heather Ellis works full time as a physical therapist and also as a certified athletic trainer, working in the healthcare field for over 15 years. Her other full time job is wife and mother of 2 young boys. At 39 years young, Heather was in the best shape of her life with a new mission and motivation. It is her passion to sculpt a fit and healthy lifestyle for herself and her own family. Heather finds great inspiration in inspiring and motivating others, reaching out through writing and setting a positive example for those around her. You can check out her website - http://memosfromafitmom.blogspot.com.
16.
FitnessX Magazine • AUGUST 2012
Triathalon training: tips to increase your endurance!
T
WRITTEN BY: Heather McCullough, CPT
hinking about training for a triathalon? If you are new to the sport, there are a few things to consider before choosing a specific race. Triathalons are designed to test an athlete's ability to perform in swimming, running and biking (cycling), all of which require a certain level of endurance. There are drastically different levels of difficulty when it comes to tris . You have the option of participating in a Sprint triathalon (.47 mile swim, 12 mile bike, 3.1 mile run) all the way up to an Ironman (2.3 mile swim, 110 mile bike, 26.2 mile run). This month's article is geared toward individuals who are just starting out. Considering the complexity of the sport (multiple events with transition periods), the way you train is KEY to being successful. Many people put in countless hours of training only to realize they have fatigued their body by over-training, by the time of the race. While training for a competitive sport is a learning experience, you can give yourself an edge by following a few basic guidelines during your training. Before deciding how to go about training, research some triathalons, either in your area or those that provide similar conditions in which you will be training in. There is no point in biting off more than you can chew for your first race. The goal should be to motivate yourself to succeed and progress, not to become discouraged by not performing well your first race. Therefore, be smart in your decision of which race to start with.
Consider the following factors: • High altitude is a huge factor that can make or break you, depending
on how you train. For example, if you live in Florida, you may not want to choose, say an X-Terra race in Colorado for your first go. If you haven't trained in high altitude (5,000 ft or above), multiple complications such as dehydration and altitude sickness (light-headedness, dizziness and nasea) could arise. Unless you want to keel over, halfway through a high-altitude race, you much train in that environment. • Humidity (or lack therof) can also be a factor. For those used to humid environments, arid climates can be a challenge for endurance related activities. When you sweat in dry climates, it quickly evaporates off of your skin, causing your body to constantly leach more hydration out to keep your body cool. If this hydration is not replaced, you body will not function properly. Heat stroke and/or heat exhaustion can take place in these circumstances.
When you have chosen a reasonable starter race for yourself, how do you begin training? The first thing to consider, and this point, is the quantity of training is
not near as important as the quality of training. Over-training is one of the major causes of sub-par performances in endurance races. Tendon and ligament injuries are a common crux for those who don't train correctly. To ensure high quality training, you must balance proper resistance training, with hours spend training in each of the three sports involved. Most resistance training can actually take place outside of a gym, if you have some basic equipment, such as a Swiss ball (exercise ball). Resistance training should be geared toward strengthening those joints, such as knees and ankles, to avoid injuries. You must have a strong foundation to work with, for your body to be efficient in all three sports comprising a tri. You must focus on training the muscles closest to the bone (or your center). Most people who work out in a gym focus on their “glamour” muscles, in other words, those muscles which are visible from the outside. Although these “glamour” muscles I speak of do play a role in performance, the are secondary to those internal muscles that you can't see. These are the muscles you want to tone and strengthen. You will notice a huge difference in your body's ability to perform repetitive functions associated with training, if these muscles are strong.
How do you train these muscles, you may ask? By doing the following exercise everyday, you will have a great foundation to invest future hours of training for your race. My next article will involve a more specified training program.
• Swiss Ball Balance: Position yourself against a wall or a waist
high stable support to enable yourself to kneel on the top of the ball, knees shoulder width apart. From there, push hips forward, causing your quads, hamstrings and glute muscles to engage, stabilizing yourself on the ball with no hands. Kneel engaged in this position until you experience muscle fatigue. Try to do this a couple times a day. If this is easy, try standing on top of the ball (with the aid of a stable support to get up in standing position), feet about 6 inches apart and pushed evenly from front to back, into the ball. This exercise strengthens those tendons and ligaments associated with your knees and ankle joints, protecting them from strains and tears. The abdominal muscles are also utilized in this exercise. Through this specific exercise, you will come to grips with how drastically stronger your body can be without performing weight bearing or high impact exercises. This will help you develop a smarter way to refine your body for your race, as opposed to beating it down by putting it through unneeded stress. In the September issue, we will focus on how to prioritize your training days, as well as introducing some diet and supplementation tips.
ABOUT THE AUTHOR: Heather McCullough, a 30 year old mother of one, is a NETA certified personal trainer in Crested Butte, Colorado. Originally coming from a nursing background, Heather geared her goals towards positive and preemptive health by specializing in high-altitude training for tri-athletes and endurance runners. Heather has trained for 9 years and, as an endurance runner, participates in mountain races anywhere from marathon distance to 150 miles. Heather also heads up a high-altitude training camp at 9,000 ft for tri-athletes and endurance runners/bikers in Colorado. Photo Credit: Jason at Herbodies.com.
AUGUST 2012 • FitnessX Magazine
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Back on TRACK to Blast the FAT!!!
WRITTEN BY: Kat Painter, CPT & Publisher/Editor-in-Chief of FitnessX Magazine
L
ooking for a way to drop body fat, get fitter, and looking for a challenge -- in a minimum amount of time? Well, this is your answer! It’s called interval training, and it’s long been the secret of top athletes and their coaches. If you're alot like me, you love spending time in the great outdoors! During the summer , I absolutely love to take my interval workouts to the local track and field.
FitnessX Magazine • AUGUST 2012
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Warm-up Jog PHOTOGRAPHY
Interval-based workouts are an excellent way to burn fat fast and add the variety needed to bust through any boredom or plateau you may have. This type of athletic training system combines short bursts of intense activity, called intervals, with periods of lower intensity, or rest periods. By alternating the two throughout your workout, your body is forced to exert more effort than it normally would during a steady, continuous workout of moderate intensity. This makes your heart and lung stronger and also burns more fat and calories overall during each workout. Interval workouts are perfect for leaning out your legs, building your glutes, and whittling your waistline! Now, what women doesn't want that? Well... Time to hit the track!
Begin your workout with a good warmup. Jog around the track for 5 to10 mintues at a steady pace.
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Butt Kicks
1
High Knees Lift your feet off the ground one at a time, bringing your knees high up to waist level. Maintain a quick, yet steady tempo during this exercise. Perform for 30-60 seconds, then jog around the track for 1 minute. Repeat this interval 2 more times.
Stand with your feet pointed straight ahead and placed shoulder width apart. Jump up and bring your heel to your glutes. Land softly and with control. Perform for 30-60 seconds, then jog around the track for 1 minute. Repeat this interval 2 more times.
4
Jump Squats
Swing arms for more intensity!
3
Football Kicks With a straight leg, kick your right leg up in the air (like kicking a football) while reaching with the opposite arm. Bring your arm/leg down & repeat on other side as you move across the football field for 30-60 seconds. Jog 50 yards and back, then repeat the interval 2 more times.
Stand with your feet shoulder-width apart, arms hanging at your sides. A) Squat down until your knees are bent about 90 degrees B) Immediately swing your arms overhead and jump upward as high as you can. As you land, gently bend your knees and sink back down into the squat position. Repeat for 10-15 reps or 20-30 seconds. **To modify (as shown in small photos), do not swing arms. Clasp hands in front of chest, squat, then use the power from your legs to leap as high as possible. Rest for 30-45 seconds, then repeat 2 more times. AUGUST 2012 • FitnessX Magazine
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6
Lateral Shuffle
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Begin in a semi-squat position, feet are about shoulder-width apart and your back straight while you look directly ahead. Maintaining your body position, step out to the side far enough so your stationary leg is almost straight. Step up with your stationary leg so you're in the original stance and repeat. Stay on the balls of your feet the entire exercise. Shuffle 10 yards back and forth for 20 to 30 seconds, take a 10-second rest and repeat 3 more times.
Power Skips
Lift knee and foot with opposite arm. Drive foot down to ground, generating a double foot contact as opposite foot and knee lift Alternate and repeat moving forward, focusing on getting as much height as possible for 20-30 seconds. Rest for up to 20 seconds before repeating 2 more times. Quickly jump from side to side, landing on one leg (softly) and swinging the arms with each jump. This is a lateral move, so keep your body low to the ground, knees bent and avoid jumping up too high. Do this exercise for 20-30 seconds, then take a 20-second break. Repeat 2 more times. 20.
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Speed Skaters
A
E B C
Lean forward slightly and push forcefully off the ground with the balls of your feet. Keep your elbows flexed 90 degrees throughout and do not tense your arms. Let them swing freely from your shoulders and keep them close to your body. Sprint for 20 to 30 seconds and stop completely. Rest for 40 to 60 seconds, then repeat this 4 to 5 more times.
9
Sprints
D
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Burpees with a Pushup
A) Begin in a squat position with hands on the ground in front of you. B) Kick your feet back to a pushup position. C) Perform a pushup (for added intensity and to work your upper body). D) Immediately return your feet to the squat position. E) Explosively leap up as high as possible from the squat position. Perform 10 to 15 reps or a full 20 to 30 seconds. Rest 30 to 60 seconds and repeat 2 more times.
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Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before starting any type of interval training. If you're in good health, consider doing interval training once or twice a week with at least one full day of of rest between these sessions. Make sure you eat and hydrate properly before and after your workout. Remember -- Always push yourself to the next level...and have FUN! AUGUST 2012 • FitnessX Magazine
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Beautiful
insid e OUT By Jenna Lobos
Dear Jenna, My husband and I have a Hawaiian vacation planned this summer, a much needed getaway without kids, dogs and responsibility. I am the girl that is rigid about keeping a skincare routine for my face, but tend to neglect the rest of my body, normally when summer rolls around I buy or shop in my closet for long dresses and pants to avoid showing any skin from the waist down, but on our vacation I would like to be able to wear some fun mini skirts and yes, I will be in a bikini. Are there any great tips that I can use to start preparing my legs for summer and my Hawaiian getaway? Sincerely, Counting down the days Dear Counting down the days, Congratulations on your vacation! My belief is we don't allow ourselves the much needed rest and relaxation that is needed as often as we should. Here are Eight tips to help rejuvenate and prepare your legs for some sun and fun. Eight Tips: 1. Stay Hydrated: When we don't drink enough water or liquids, we tend to get puffy, this includes our body and legs. Great ways to stay hydrated, are to start juicing, pick out a couple of different recipes that are quick and easy that you can drink everyday, green juices are best, but you can try water fruits as well. ie. watermelon, pineapple, grapefruit. Add cucumber or lemon to your water if plain water is boring. Eat more water foods: fresh salads and veggies. These can be added to your primary meal or kept on hand for snaking. 2. Exercise: It doesn't matter if your legs tend to be skinny or stocky, muscle tone is always important when it comes to beautiful limbs. Get out there and start a routine, it doesn't take much to shape up your legs. Walking, yoga and pilates are great for elongating and toning your muscles. Jogging, weight lifting and hiking are great if you want to slim down your legs and add muscle. It doesn't take much, the key is to pick something you enjoy and will stick to. If time is an issue, take the stairs when possible, or park your car a little further then usual and walk to your appointment. Do Lunges and squats at home. Focused effort can go a long way. 3. Dry Brush: Treat your legs and body to dry brushing, this is an actual brush for the skin, it looks like a thick brush with semi hard bristles. You can find one of these at a Natural Health Store or possibly a beauty store where they sell natural products. What you want to do once you have your brush is start from the bottom up toward your heart. For example, take one of your legs start at your foot or ankle and begin with light strokes up ward, do this all the way up your body. This will help with circulation, removal of dead skin and stimulating the lymphatic system, all good to get the blood flowing in your body and legs. I recommend you try to start your day with this at least 2 to 3x a week. If you continue to do this one step and stay hydrated this will improve your skin tone and texture. *Extra Tip: dry brushing is also great for your face, buy a smaller type brush for your face and use the same movement upward, this is excellent for removing fine lines and wrinkles! 4. Moisturize: The best time to moisturize your legs is right when you step out of the shower or bath, your skin is hydrated from the water and you will add moisture by applying a lotion or oil. For daytime use, use a lightweight lotion with SPF (paraben free) or an oil of your choice. If you like to go Au Natural, choices like Coconut or Soy Oils are great. For night time use lightly pat an oil or lotion on your legs, this will prevent clogging the pores on your legs, yet keeping them supple and allowing them to breathe through the night. 22.
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PEPPERMINT Oil: This oil is excellent to add to your moisturizers or natural oils. It contains anti-inflammatory, antispasmodic, stimulating, decongesting and soothing properties. The rub from this oil provides relief fro tired, congested and cramped legs. 5. Body Polish: On the days you are pressed for time, and cannot dry brush another great way to keep circulation flowing is to use a body polish. Look for a polish that has stimulating and warming properties: ginger, cinnamon, peppermint, orange, grapefruit. This can be applied by hand or with a warm wash cloth. Use the same upward motion. This should feel energizing to the legs and body. The warming element will help to relieve tight muscles. 6. Shaving: Cuts, Nicks and scrapes from shaving can be hard to hide when you are out in the sun. They can also be very painful. There are two choices to avoid these cuts: you can switch to waxing, perhaps this is something you do only during the summer or to prepare for a special event or vacation. Sugar based waxes are best. If you decide to shave take your time and make sure your razor has a sharp blade, apply body butter or your choice of moisturizer to your legs immediately afterwards to prevent razor burn and bumps. The next two tips are purely cosmetic you can choose which works best with your skin and lifestyle, both are great to add in your body beauty routine. 7. Leg Make-up: Leg make-up will cover up stretch marks, bruises, spider veins, varicose veins, freckles and sun spots. You can search for a water proof based make up that will last a whole day in the sun. There are plenty on the market to choose from, the key for this is to match your skin to a color that looks the most natural. 8. Airbrush Tanning: A tan will also cover up any unsightly blemishes. Airbrush tanning is a safe way to tan without the harmful effects of UV rays or tanning bed bulbs. The tan is actually applied by a trained technician, which allows for a more even tan. This will last about 7 to 10 days. A tan enhances the look of your appearance, your muscle tone will look more defined and you will be ready to step into your bathing suit! Counting down the days, thank you for writing in with a perfect question just in time for the reveal of our summer skin. Have a wonderful vacation and bask in the beauty of your baby soft gorgeous legs!
* AU NATURAL TIP: Here is a recipe for an Au Natural Oil that I love, it can be used before, during and after the sun. It is perfect for a Hawaiian vacation or just to have for the summer time. It is easy enough to prepare at home, and have on hand when needed. This oil has a low SPF but the aroma is super sweet you will want to eat it!
Tropical Creamy Leg Oil Ingredients: 1/2 cup coconut base oil (extra virgin; unrefined) 1/2 cup jojoba base oil 2 tablespoons cocoa butter A few drops coconut fragrance oil ( A few drops will do. Fragrance Optional.) Directions: In a small saucepan over low heat, warm the base oils and cocoa butter until the coconut oil and cocoa butter have just melted. Remove from heat and stir the mixture with a spoon or small whisk for 15 seconds to thoroughly blend. Then, add the fragrance oil (if desired) and stir again. Pour the blend into a storage container and cap when almost cool. Allow oil to slightly thicken for 12 hours before use. No refrigeration is required. To your health and beauty! Jenna
Jenna Lobos
Natural Health Practioner, Model, Entrepreneur Organic Airbrush Tanning and Skin Care
BEAUTYMARK
jennalobos.com 949-290-6118
AUGUST 2012 • FitnessX Magazine
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Contact Mary Kaminski for training at
marykfitness@gmail.com
www.PunchitUpFitness.com
Donna Spangler's "Flexin-4-Dollars" Benefiting OneMama.org
Robert Kennedy Memorial
Cedars Sinai Sports Spectacular
Siobhan Neilland Founder OneMana.org
Elaine Lalanne, wife of Jack Lalanne
Jodi Tiahrt, Lifestyle Coach & Model
Soroya Imam Event Planner/Producer
Dr. Cha, Professor. Writer & wife of Tom Platz
Alicia Marie, Fitness Supermodel
Rachel McLish, Lou Ferrigno & Bruce
Alicia Marie, Kim Yarbrough & Monica Wild
Tosca Reno, Author of The Eat Clean Diet
Kat Painter & BillyBow, Publishers
Jodi Tiahrt in usatoday.com in Day in Celebrities, May 21, 2012
Tom Platz, Athlete, Actor, Businessman B ea Fox, Alyssa Adamson, Cr ystal Renee, John Salley, NBA Champion, TV Host Sedna Herrman & Kanika Nikki Utley AUGUST 2012 • FitnessX Magazine 25.
Enhance your Health with
Functional Foods ~ WRITTEN BY: Crystal Rice, BSN, RN
Salmon
Functional foods provide health benefits beyond basic nutrients and may help reduce the risk of acute and chronic illnesses. Just What the Doctor Ordered Have you ever heard of someone who had a heart attack and their doctor recommended them to include fish oil or omega-3 in their diets to lower their bad (LDL) cholesterol? Often recommended by doctors and with numerous research studies supporting its ability to reduce heart disease and prevent heart attack, salmon proves to be more than just a pretty pink fish! Salmon offers many health benefits due to its high omega-3 fatty acid component, which is responsible for helping to decrease bad cholesterol while increasing good (HDL) cholesterol.
More Than Just a Fish Studies have shown diets that include omega-3 rich salmon may decrease the risk of cardiovascular diseases such as stroke, high triglycerides, irregular heart rhythms, high blood pressure and heart attack. These benefits have been seen in just one serving of an omega-3 fatty fish a week with most of the benefits seen with 2-3 servings per week. Omega-3's also standout for their anti-inflammatory benefits which support joint protection and decrease the risk for macular degeneration, and eye condition which can cause loss of vision (Reference 1). Research shows that the DHA (docosahexaenoic acid), considered to be an important fat in the human brain, found in salmon contributes to an increase in brain function and thinking while decreasing depression (Reference 1). In addition to omega-3 fatty acids, this functional food is packed full of vitamin's D and E, vitamin B12, tryptophan, protein, and selenium. Just four ounces of salmon has roughly two grams of omega-3s and an entire daily dose of vitamin D, which is more than what is found in most commonly eaten foods.
Salmon and the Fit Lifestyle As a fitness model and bikini competitor, salmon has proven to be a loyal friend when planning both a basic healthy meal plan and a competition diet. Salmon stores well in the fridge as leftovers, freezes nicely in baggies and thaws very quickly when needed in a hurry. Salmon is a figure friendly main course that can be found at just about every restaurant. Just be sure to nicely ask your waiter if you can have it broiled, baked or grilled, with no sauce. Use lemon wedges, cocktail sauce or some olive oil to flavor the fish on your plate then mix into a garden salad for a complete meal. Japanese restaurants have raw or smoked salmon on the sashimi menu with no added ingredients. Add a few pieces to an order of steamed veggies or edamame to create a clean meal while eating out.
Quick Recipe To keep costs down, purchase fresh fillets of salmon in bulk at warehouse stores such as Sam's Club or Costco. A quick broil is one of the tastiest and easiest ways to prepare this fatty fish. Preheat the oven's broiler (approximately 500 degrees), spray foil sheets with cooking spray and line with salmon cut up into square chunks. Coat the tops with McCormick's smokehouse pepper and some garlic powder. Broil for 15-20 minutes or until the tops are golden brown. Overcooking slightly will add a nice crisp to the fish and keep it from getting mushy and slimy. Serve the peppered salmon with freshly diced sweet onion on a bed of romaine lettuce with a side cocktail sauce (2 Tbsp sugar-free ketchup mixed with 1 tsp horseradish sauce). References: World's Healthiest Foods: Salmon. 2001-2012. www.whfoods.org
ABOUT THE AUTHOR: Crystal Rice holds a Bachelor of Science in Nursing from Ramapo College of New Jersey. She is a registered nurse, certified personal trainer, and health and fitness writer. She is currently pursing a master's degree in health systems management at the University of Virginia while working as a procedural RN in angiography. Crystal has been competing since 2007 and is presently a WBFF Diva Bikini competitor and member of team Total Body Advantage. Crystal can be contacted at crystalricern@gmail.com or https://www.facebook.com/crystal.j.rice. Photo Credit: Gerry Paquette.
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Jodi Tiahrt J odi has competed in 29 fitness related shows in the last three years and 41 contests since starting her fitness journey! Jodi has won 31 first place wins as well! Jodi is available for online coaching, guest appearances, seminars, photo shoots, etc.. If you are interested in any of her services please feel free to contact her at Jodi@JodiTiahrt.com or visit the Contact section on www.JodiTiahrt.com and submit your information. Jodi Tiahrt is a ISSA Certified Personal Trainer, Pilates Instructor, Fitness Pole Dance Instructor, Nutritionist, Professional Bikini, Fitness & Sports Model Competitor, Motivational Speaker, Actress, Model, and the list goes on!
Established in 2010 Formed by an explosive merge of seasoned fitness veterans and founder, Matteo Baker, 220 Fitness Concepts located on Main Street in Santa Monica, has united the industry's savviest personal trainers and instructors to nurture physical health and mental well-being in a fun, energetic atmosphere. This fusion brings over 20 years of national and international fitness experience to its members and community. Blend in the Personal Training component that features some of the most educated and passionate trainers in the industry and you've got a concoction being touted as "Recess for Adults" a t 220 Fitness Concepts. Additionally, 220 Fitness Concepts offers eco-friendly green incentives to those members opting to walk or ride a bike to the gym in lieu of driving their car.
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After I lost over 45 pounds & achieved my Bikini Body, I created a healthy Weight Loss Program where the Eating and Good lifestyle come along. Your eating is the only way your body will change with the right food and customized workout based on your physique and goal. Your health and physique can change from week to week depending on your eating and exercise. Many people compliment me on my skin, hair, legs, etc. I tell them it's all because of my good nutrition. With that in mind -- It's all about making a healthy list of food choices when you do your grocery shopping. Do not get distracted by the psychological techniques savvy marketers use to separate us from our money, the special offers strategically placed on the aisle ends, and other marketing tactics to purchase unhealthy food items.
Dear Fitness Friends, I am revealing my shopping list that I take with me every time I go to the grocery store or farmer's market. These are what I have always in my kitchen. Tips: If you are not good in the kitchen or not much of a cook -- don’t worry -- hire a healthy chef that can teach you how prepare hundreds of yummy recipes with this list, take some cooking healthy classes, read FitnessX Magazine for recipes and ideas about healthy choices, read healthy recipe books, and get educated on what to eat! Remember -- You are what to eat!
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Mar y
Kaminski's Food
Shopping List VEGETABLES LEAN PROTEIN
CARBOHYDRATES FATS
FRUITS
ABOUT THE AUTHOR: Mary Kaminski is a Bikini/Fitness Model, NPC and Fitness America Competitive Athlete, and mother. She holds a bachelors degree in Computer Science and runs two companies -- a Language and Tutoring School (teaching immersion language in Spanish, French and Italian) and a consultant business as a Lifestyle and Weight Management Specialist. During her free time, Mary enjoys traveling around the world, meeting people of different cultures, a variety of food and museums with her family. She loves making her dreams into a reality and inspiring others to achieve their own personal goals. Mary's goal is to inspire people to live a healthy and natural lifestyle. Her new passion is competing in big fitness shows. You can contact Mary Kaminski at MaryKFitness@gmail.com.
AUGUST 2012 • FitnessX Magazine
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WRITTEN BY: Sherry Goggin
B
ack in the day, I wrote an article titled "You Can't Build a Tree without a Trunk." That was a legtraining article that talked about needing a solid root system to start with. Now, that holds true in the construction trades as well as the building of solid humans. Just like you need good morals and ethics in order to follow the proper path in life. You must have a strong CORE to prevent back problems and to avoid breaking down the whole human structure. You would look pretty funny if you had huge arms and legs with no torso. Now just as funny looking is the guy who stands in waist deep water holding his beer at the beach with the huge arms, shoulders, and chest. Then, when he decides to stop showing off for the ladies, he walks toward shore only to expose his chicken legs. If a big wave hits him, away he goes to sea. Now, let's do this!
Core Plank Position
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FitGirlWear.com
PHOTOS BY: BillyBow Photography
(Hold 10 seconds) • Start with the push up position, then proceed to lower yourself, one arm at a time to a plank position. • Do this 10 times in a row. • Rest 15 seconds. Reverse direction: • From Plank position, come up to the push up position one arm at a time, then proceed back down to plank position. • Do this 10 times in a row. • Rest 15 seconds.
• Start with a push-up position. • Lift right leg and left arm off the ground. (hold 10 seconds) • Lift left leg and right arm off the ground. (hold 10 seconds) • Repeat 3 times. • Rest one minute.
• Start with a push-up position. • Shoot right leg out to the side while dropping your left hip. (hold 15 seconds) • Shoot left leg out to the sidedrop right hip. (hold 15 seconds) • Repeat 3 times.
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Side Plank Angle • Right side - hold 15 seconds. • Left side - hold 15 seconds. • Repeat three times without any rest.
Then proceed right into - 50 crunches - 50 oblique crunches - 50 scissor kicks.
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Flip on to belly - 25 Super Mans 25 Air Planes Then hold super man position as high as possible for 25 seconds.
AUGUST 2012 • FitnessX Magazine
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Barb Hurst
lost 50 pounds so far on her first 90-Day Challenge!
I
knew that if I didn’t change something, I would be dead within a year or two. I weighed 378 pounds, could barely walk (had to use a wheelchair at times), had started having heart palpitations, was a diabetic with high blood pressure, and I knew I was a walking time bomb. I prayed and prayed for God to show me something that could help me lose the weight and get healthy again. I was going through a very difficult and challenging time in my life and then it happened. One Facebook message from my dear friend, Tes Estrada...she posted that she was going to be doing a ViSalus Challenge Party, and I thought, “What’s a Challenge Party????” So I privately messaged her and asked her what she was doing - she sent me some weight loss testimonials, including one of Eric Rose who had over 235 pounds on his first two 90-Day Challenges (he started at 601 pounds). This REALLY got my attention...for me it was one thing to be on a weight loss program and lose 5, 10, 15, even 50 pounds...but it was very different to have 258 pounds to lose (which is my goal). She also sent me a link on how this program had helped diabetics. Then she sent me the story of her brother-in-law, Art Estrada (a fitness trainer and really buff ), who was near death after a two-year battle with a rare super virus that had many of the same symptoms as Lyme’s Disease, and after researching alternative treatments he came across ViSalus. He found a local distributor and started on the ViPak and the shakes and after 3 days was up and walking...after a week fully back in the gym and pushing himself harder than he ever had -- and he never had a relapse. When she told me Art’s story, I could not help but wonder “what are in these products that are so healing to the body and people are losing a lot of 34.
FitnessX Magazine • AUGUST 2012
weight and getting healthy/more fit?” So this started a dialogue, and I did my own research. I spent three days researching and praying about this, and the more I thought about it the more I wanted to do this. It was the first sign of hope for me in years. So I let Tes know that I wanted to do the program and the business, so I became a promoter and started my challenge on April 11, 2012. I was amazed when I found out that Art had chosen Lindsay Messina, fitness expert and fitness model, to be his mentor in the business, and I have been completely astounded at the support, encouragement, and love from this amazing team. I sat down with Lindsay the first day I got my kit (she was in Virginia Beach to help her team), and I told her that I wanted to lose 90 pounds in 90 days (as I wanted to really challenge myself!) and that I wanted to be making $10,000 a month and to show me how. I knew this wouldn’t happen overnight, but I was willing to work hard at both to get to that point. Lindsay also showed me some very basic exercises/stretches to do at home to begin moving again, and she told me to add 5 more each week. I cannot tell you the difference this basic exercise has made. My business has been growing slowly and steadily as I learn more and more how to be the leader I should be. Lindsay and Tes have taught and trained me in both the weight loss program and the business - they are still my coaches and two of my biggest cheerleaders Lindsay, Tes, Art, and this entire team (including my own team) have put me on a path to success that I have never seen before -- success in weight loss and financially. The level of commitment and drive of this team has been phenomenal, and I cannot thank them and God enough.
So to date, I have lost 47 pounds and 41 inches since I started my Challenge in these past 71 days. I may not hit the 90 pounds in 90 days, but I am so excited about the weight loss I have had. I can truly say that this 90 Day Body by Vi Challenge has saved my life...and I truly mean that. I am 45 years old and started my Challenge at 378 pounds...I am now at 331. I have/had many health problems, including diabetes, high blood pressure, and more. I knew I was a heart attack waiting to happen, and I truly felt that I would die in the next few years if I didn’t change something about my life. I prayed so much to be able to change this weight problem and all these health issues associated with being obese -- bad knees, lack of energy, not being able to do things with my 16 year old son and my husband, not being able to walk a block or two or go up a flight of stairs without being very winded, not being able to walk through an airport without the assistance of a wheelchair, not being able to ride a roller coaster...and the list goes on. I wanted things to be different in my life,and I wanted to get the weight off -- I just didn’t really know how to do it in a way that would work for me. Today I feel great, have energy, sleep well and through the night, can move/do things at home and with my family more, and I am dropping the pounds. I had the great privilege to meet one of the co-founders, Blake Mallen, in Philadelphia recently at a regional training. I knew I would cry when I met him, and I surely did. I started to cry and told him, “Blake, I have really wanted to meet you -- because I really only have two words to say to you -- thank you for never giving up because ViSalus has truly saved my life.” I mean that from the bottom of my heart. I cannot thank ViSalus, the three brilliant co-founders, Blake Mallen, Nick Sarnicola, and Ryan Blair, Blythe, the medical advisory board, the amazing management team, and all those who have taught and trained me. We have amazing, dynamic leaders that are just average people like me who have a big dream and who want to get healthy. ViSalus Sciences is truly changing people’s lives, and it is starting to impact the obesity rates here in the United States. The biggest thank you I have is to God for truly answering my prayers to change my life. What a blessing this company and this business are to me and my family.
AUGUST 2012 • FitnessX Magazine
35.
Kimberly Denisse
Discovered the Perfect Opportunity to Push Past Her Limits
I
am a 25-year-old mother of three children, ages 4, 2, and 11 months. I work a full-time job and I also exclusively nurse my 11-month-old son. I was raised in poverty by a single mother, who struggled most of her life with drug and alcohol issues. At one point we were homeless, and I ended up in a couple different foster homes due to my mom going to jail. Her lifestyle eventually took a toll on her and I ended up having to take care of her at the young age of 13. I remember her going through so many health issues; she was constantly on prescription medications and having new health issues arise. She passed away when I was 17 years old. I’ve been on my own ever since, but all along I knew I would use my life struggles to help others, I just didn’t know exactly how. Fast forward a few years later, and I got married and had my first baby. I vowed to myself that I would lead a different life, and be in good health and be there for my I discovered holistic and natural medicine, and started learning that prevention is the best cure for any and every disease. I began to get passionate about helping as many people as possible learn about natural health and wellness, and that they didn’t have to live with illness or be on prescription medications if they would take care of themselves and use good nutrition as prevention to these issues that plague many people. A couple years later, after having my second daughter, I discovered Lyzabeth Lopez on YouTube, and I realized I had an interest in fitness, which was totally unnatural for me. Although, I was learning about health and wellness, I had never ever been a very active person. I was the kid walking with her friends in gym class instead of running the mile. The only C I had in school was in PE. I began following different fitness celebrities and seeing what an impact they were having on their communities and friends & family, and I realized, this is what I want to do as well. I started working out with weights and noticed that my body responded well to weight training, and it became enjoyable for me to work out. I loved the way it made me feel afterwards, and I had always dreamed of being in peak physical condition, but never was willing to put in the work. About a year later I got pregnant with my son, and I fell off the fitness wagon, so to speak. I still exercised every once in a while, but I didn’t really watch what I was eating and gave into the crazy cravings I was having. I didn’t gain a lot of weight, but after having my son, I definitely had some extra to lose because I’m only 5'0" tall and I have a small frame. I made a New Year's resolution to get back on the wagon and finally achieve the goals I wanted to achieve, but I didn’t know exactly how I was going to do it. I was in need of inspiration, and that’s when I stumbled upon 36.
FitnessX Magazine • AUGUST 2012
Lindsay Messina's Facebook page and I began following her and learning more about her. I was very inspired! Then one day I saw her post on Facebook about a 90-Day Fitness Challenge and wanted people who were interested in extra income. Having past experience in Network Marketing and my newfound passion for health and wellness, needless to say, after I watched the overview I was blown away! I thought, "This is the opportunity I have been waiting for!" I remembered a year prior searching Google for network marketing companies in the health and wellness industry, but I had never heard of ViSalus. Now, I have completed my 90-Day Challenge, I am focused on getting past the obstacles in my way of exploding this business in my life. Having a successful transformation story is helping me, and I can’t wait to stand on stage to give my Ambassador's speech, and look everyone in the eye and tell them that I have faced every obstacle they are facing, and if I can get over, under, past and through them, so can YOU!
"I went from 133 pounds to 112 pounds, went from measurements of 38x30x40 to 34x25x36, and my professional and business life has been changed forever!" I am working on getting certifications in personal training and also holistic nutrition, and I plan on devoting my life to ViSalus and helping as many people as possible reach their goals and dreams, health and otherwise! AUGUST 2012 • FitnessX Magazine
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Kim Pearson Incorporated ViSalus into Her Competition Training & Won!
I
t has been a little over a year-and-a-half since I found, used and fell in love with ViSalus. I was lucky enough to be introduced to this company by Lindsay Messina herself. Skeptical at first, with the feeling "been there done that" with so many previous protein powders that simply did not meet my expectations, I became a believer overnight. ViSalus quickly became a staple in my diet. Not able to get enough, I quickly added the Vi-Pak and Neuros to my daily regimen. As a fitness competitor, I have have tried many variations of "dieting down" for a show. ViSalus not only became an easy and satisfying staple for meal replacements, but also it's versatility allowed me to explore recipe options that always help competitors avoid getting stuck in the same old meal six times a day.
After falling victim to a serious compounded knee injury in January 2010, it took a year of serious physical therapy to even consider being able to hit the stage again. In early 2011, I decided to add ViSalus to my program. Yes, I was excited and focused to get back to the stage, however using ViSalus to complete my nutritional plan, I truly believe it gave me the energy, power and healthy feeling I craved again. I am beyond proud to say that this addition to my program helped me win my class in my first show right after surgery. Not satisfied, two months later I dug deeper, and went on to win my first national title of Ms. Bikini Universe in 2011. My quest to continue to grace the stage remains in tact and a good part of my confidence comes from ViSalus and it's ability to complete my nutritional program. Thanks to the new ViSalus Go, I found the energy to work harder than ever and earn my Pro card status with the WBFF in April of 2012 on my first try! I am and will continue to be a proud supporter of ViSalus. This well-rounded company had me at "tastes like cake batter"!
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FitnessX Magazine • AUGUST 2012
Gretchen Coley Regained the Balance in Her Life, Got Her Whole Family Healthy, & Inspires Others to Get Healthy Too!
G
retchen Coley's roots include growing up in poverty in rural South Carolina. At an early age, she learned that "there is no substitute for hard work!" This heritage instilled the character qualities of perseverance, determination, resilience, as well as independence. Today, Gretchen continues to carry these traits throughout every aspect of her present life.
Gretchen believes her most important role is being a wife to John, and mother to J.T. (7 years old) and twins Walker and Caroline (4 years old). After a textbook first pregnancy and two years of trying to conceive, plus a year of fertility treatments, Gretchen gave birth to the twins. She struggled with the demands of family obligations, professional responsibilities and soon realized it was time to make some fundamental changes in the way she was taking care of herself. She could not be a good wife, mother and professional without first being a strong and healthy woman. After giving birth to the twins, 40 pounds needed to be lost and balance regained. Gretchen made a New Year's resolution to get healthy and to get her family towards a healthy lifestyle. Past life experiences showed her if you aim at something, you will hit it every time. She needed a target. Secretly, Gretchen always had a desire to compete but was never followed though with it. Now a 34-year-old mother of 3, Gretchen stepped out of her comfort zone and challenge herself to compete. Competing has turned into a passion for her, and since her winning Ms. Bikini Universe in June of 2010, her success story has been featured in Natural Muscle, Oxygen, and Ultra Fit magazine. Gretchen was also chosen to be an endorsed athlete for Natural Sports Nutrition. Gretchen was featured on the cover of Ultra Fit magazine in October 2010. Gretchen’s newly found passion for health and fitness has opened new doors, as well as creating a sense of achievement far exceeding those initial goals. Gretchen is a new woman with a new appreciation of her roots. This now has literally transformed, not only her body, but also, her mind, and spirit. What began as a simple weight-loss measure to look and feel better, has become my path to feeling great. Gretchen has committed herself to living a healthy lifestyle so that she can take care of her family, work a very demanding job, and actually manage to enjoy it all. Winning bikini competitions is a fun side effect of choosing to work hard for health. Now, Gretchen prides herself on being an athlete and changing the lives and eating habits of her entire family. She hopes her accomplishments will be a motivational example to others to be in even better shape after you have children. In the future, Gretchen will continue to inspire women all over the world. AUGUST 2012 • FitnessX Magazine
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GEO Watermelon Mint Protein Shake by Keri Lynn Ford
PHOTO BY: Noel Daganta
Put all ingredients in a blender, milk first, then puree:
A light and refreshing solution for a poolside shake! Ker i Lynn Ford
GEO Sponsored Athlete, National Fitness Competitor, Cover Model + Trainer kerilynnford.com Follow me on Twitter Like me on Facebook Watch me on YouTube
www.giftedearthoriginals.com www.youtube.com/giftedearth
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FitnessX Magazine • AUGUST 2012
• 2 scoops GEO Vibrant Vanilla Egg White Protein Powder • 1/2c ripe, sliced peach (frozen or fresh slices) • 1/3c frozen banana • 6 oz coconut milk • 1/8 tsp almond extract • 1/8 tsp cinnamon • 1/3c rolled oats • 1 honey graham cracker • 3-5 ice cubes, depending on preferred thickness
A Favourite Healthy Recipe: Mum’s Muesli WRITTEN BY: Rosie Chee, BExSpSc
When I was young, Mum used to make breakfast. Ever healthy conscious, she never bought cereal or things like that, but made her own porridge (oatmeal, buckwheat, etc. -- Mum liked to use natural grains) or muesli. Mum’s muesli is something that I love, even now. It’s so C simple and easy to make and you can eat it at any time of the day as a quick, nutritious snack or part of a meal.
Ingredients
6-8 Cups Rolled Oats 1 Cup Coconut (shredded) 1 Cup Wheatgerm 1 Teaspoon Cinnamon 3/4 Cup Oil (Olive Oil) 3/4 Cup Honey (melted)
Other Optional Ingredients
Nuts - almonds, walnuts Seeds - pumpkin seeds, sunflower seeds
Directions
In an ovenpan, mix together rolled oats, coconut, wheatgerm, and cinnamon. Add honey and oil and mix thoroughly. Bake at 225 degrees Fahrenheit for approximately 45 minutes, stirring every 10-15 minutes or when you can smell it cooking.
Storage
Let cool and then put into a Tupperware container for storage.
Serve
Use half a cup to a cup. I like to add fruit (fresh or dried), nuts (almonds and walnuts), seeds (pumpkin seeds and sunflower seeds), and yogurt to my muesli when I eat it.
ABOUT THE AUTHOR: Lifetime natural athlete and multiple NZ National track and road cycling champion, internationally published fitness columnist and exercise physiologist, Rosie "The Female Terminator" Chee lives her motto; constantly challenging the “impossible”, always striving to be her best; seeking to inspire and motivate others, to educate and empower them to make positive lifestyle choices that improve their quality of life. “Think like a Champion. Train like a Warrior. Live with a Purpose.” To contact Rosie, visit www.rosiesmusclerevolution.com. Photo Credit: Dan Ray.
AUGUST 2012 • FitnessX Magazine
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ViSalus Regional Event in Long Beach, CA
Kat Painter & BillyBow Aguirre ViSalus Promoters
www.fitnessx.myvi.net
NUTRITION
& Our Youth
WRITTEN BY: Miranda Hoffmann, CFT
M
any of us constantly worry about what we eat, what we should and shouldn’t eat, and what kind of foods might help us lose weight faster. How often do we worry about the food we feed our children though? Most of us think that kids are so active that they will burn off the foods we give them, so it’s okay to feed them junk. Others feel that they are kids and should enjoy the junk while they can. The list goes on, but the fact remains that these ideas are horribly incorrect and are affecting the health of our youth. For instance, when you build a home you make sure the foundation is strong or your home will not stand. The same is for your children. Their adult health is based on their childhood foundation. While many kids ARE active, they should still be eating healthy food to fuel their bodies and their activities properly. Unfortunately though, many parents believe that letting their kids play the Wii instead of outside or imaginative play is enough activity. It isn’t. Kids need to run around, learn to be active, stay healthy, AND eat healthy. So feeding them junk food because you think they will just burn it off doesn’t work. Even if they are truly active, their bodies need proper nutrients to keep them healthy, boost their immune system, and keep their blood sugar levels even and their brains happy, which (yes!) helps them to behave better! Thinking that they should “enjoy” junk food now while they can is a lose/lose situation as well. First, their bodies will start to become unhealthy, possibly creating problems such as childhood obesity, diabetes, breathing problems, and even cancer. If they do not develop these problems early in life, and if their lifestyle habits (that you are creating!) do not change, they will more than likely develop them later in life. Also, by giving children too much junk food you are setting them up for failure when it comes to making good
choices as an adult. I always say, “The earlier you learn how to lead a healthy lifestyle, the easier it will be to stick with it the rest of your life because it is a GOOD HABIT. Bad habits are hard to fix, good habits are easy to keep.” So teach them how to live life the way they should their WHOLE lives. An occasional sugary treat is okay, just like it is for the average person. Just choose those treats wisely, make them TREATS, not part of your everyday meal plan, and watch and feel you and your family become healthier. It will be hard to change any bad habits you have already created, but in time you will look back and say, "How could I have eaten that stuff back then?" What used to be a snack of a sleeve of Oreos will eventually become one Oreo and then you’re done. Or even better, you’ll pick a treat that is actually made with real food, like a small scoop of homemade ice cream and fresh fruit. You’ll find that you will start to crave REAL food and so will your kids. Anything less will just make you sick. What you feed them today will determine not only their future health, but their taste buds, desires, and habits with food. What do you crave? Sweets? Salty snacks? Probably whatever your parents gave you the most. Help them to acquire a taste for real foods by offering them a variety of foods based on clean eating, including foods from other parts of the world. Get inventive, have fun, and be creative with your kids and the food you eat. Those are the things you want them to carry on throughout their adulthood and to your grandchildren. Bottom line, everyone creates their own lifestyle habits. Whether good or bad, any change is hard. Make things easier for your children and get them on a path to leading a healthy lifestyle now. It will stick with them forever and they’ll thank you for it every time they get their annual health checkup and a positive report from their doctor.
ABOUT THE AUTHOR: Miranda Hoffmann is a Certified Fitness Trainer through the International Sports Sciences Association (ISSA). She has been working as a fitness professional for over four years and takes pride in helping her clients achieve their goals. Her main focus is on weight loss, healthy weight gain, weight management, nutrition and lifestyle coaching, figure and bikini preparation and posing, and overall health. Whether in a gym setting, in-home training, or her corporate boot camps, you can be assured to get personal quality guidance and results. You can contact Miranda at mirandacft@gmail.com. Photo Credit: 180 Photography.
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Here are some recipes I found for healthy (and yummie!) snacks for kids, and my personal favorite…waffle faces!
Granola Strawberry Banana Smoothies Prep time: 5 minutes Makes 2 servings Ingredients: 2 containers (6oz each) Strawberry yogurt ½ cup skim milk ½ cup fresh strawberries, halved 1 banana, sliced 4 Nature Valley Oats ‘n Honey Granola bars Instructions: • In a blender, place yogurt, milk, strawberry halves and banana slices. Break up 3 granola bars; add to blender. • Cover and blend on high speed 10 seconds. Scrape sides. • Cover and blend about 20 seconds longer or until smooth. • Pour into 2 glasses. Crumble remaining bar; sprinkle in each glass. • Garnish top of each smoothie with fresh strawberries. Serve immediately.
Peach Yogurt Pops Prep time: 5 minutes; Freeze until firm Ingredients: 1 can (15oz) Light yellow cling sliced peaches 6oz (1 container) low-fat vanilla yogurt 8 (4oz) plastic or paper drinking cups 8 wooden popsicle sticks or plastic spoons Instructions: • Pour undrained fruit into food processor or blender container. Cover and puree. • Add yogurt; blend until smooth. • Pour into cups; freeze until partially frozen. • Place stick or spoon in center of each cup. • Return to freezer and freeze until firm (several hours or overnight).
Fun Waffle Snack Faces Prep time: 5 minutes Ingredients: Whole grain toaster waffles Peanut butter or Chocolate Hazelnut spread Fruit, optional Instructions: • Toast waffles. Top with a light layer of peanut butter or nut spread. • Cut up fruit (strawberries, bananas, etc) and place in the shape of a face. Enjoy! AUGUST 2012 • FitnessX Magazine
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Lisa Lorraine Taylor's
Berry Blast Protein & Fiber
Smoothie Hi Ladies!
This is a quick and awesome tasting low-cal, high-fiber smoothie that will keep you full and happy! Kids will love it too! Ingredients:
1 cup Non-fat Soy Milk (non/low-fat Milk or Water can be used as a substituted) ¼ cup Uncooked Oatmeal ½ cup Strawberries (or mixed berries) ½ cup or ½ Peach (fresh or frozen) 1 scoop Protein Powder Ice cubes
Blend:
Soy Milk, Strawberries and Peaches until smooth.
Add in:
Oatmeal, protein powder until smooth.
Finish with:
1 cup ice cubes, blending 45 seconds until smooth.
Nutrition Facts:
Calories - 388 Total Fat - 2.75g Total Carbohydrates - 47g Total Fiber - 6g Total Sugar - 25g Protein 34.5g Note: While this smoothie is high in carbs/sugars (47g/25g), please keep in mind that it is that natural sugars (fructose) from the fruit (27g/16.5g). If you are being carb conscious you can decrease the amount of fruit that you use.
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Family Fitness –
The Gift of Life… Getting your Family More Active! WRI T TEN BY: Lisa Lo r ra ine Tay lo r
Happy Summer Days! Now that school is out many parents are trying to figure out what to do to keep their families and themselves healthy and active. Although it can be challenging, there are ways to incorporate a healthy and active lifestyle! Incorporate family activities such as:
It’s so important in an age of electrons to help your family develop a lifelong love of physical activity, while promoting a positive body image and of course having fun.
ABOUT THE AUTHOR: Lisa Lorraine Taylor earned a Bachelors of Science degree in Holistic Nutrition. As the Owner of Taylor Made Fitness in San Diego, CA, Lisa is a Certified Nutritionist, Lifestyle Weight Management Consultant, as well as a Certified Fitness Practitioner, Personal Trainer with ACE, AFAA, FITOUR, with over 17 years experience. For more about Lisa, visit her website www.mytaylormadefitness.com, call (619) 987-9691, or email her at trainerlisa@hotmail.com.
AUGUST 2012 • FitnessX Magazine
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Exercise By: Jupinko, WBFF PRO Fitness Model
Curls
B 1. Stand up straight, with knees slightly bent. 2. Place feet hip distance apart. 3. Make sure toes are pointing forward. 4. Keep shoulders even as you complete this exercise. 5. Hold weights in both hands, palms facing upward, with elbows positioned next to waist and rib cage. Position arms so weights are directly above thighs and elbows are slightly bent (starting position). (see photo A) 6. Exhale as you slowly and evenly lift both forearms upright to shoulders to a full bicep curl (ending position). (see photo B) 7. Inhale as you evenly and slowly lower both arms down to starting position. Remember to squeeze your bicep muscles as you lift down, instead of letting gravity do the work. 8. Repeat exercise.
B-HOUSE
PHOTOGRAPHY 48. • AUGUST 2012
A
B
Bent-Over Dumbbell Tricep Kickbacks
1. Hold medium-heavy dumbbells in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees and keep the abs engaged to protect the lower back. 2. Begin the movement by bending the arms and pulling the elbows up to torso level. 3. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat.
A
Fast Track to
Your
Best BEACH PHOTO BY: Glen E. Grant
BODY!
WRITTEN BY: Val Andrea-Way
Sunshine, flip flops, warm sand between your toes, and a cool ocean breeze -- I think it's time to hit the beach and show off all your hard work in the gym! Did the summer sneak up on you and you aren't quite ready to rock your bikini? No worries -- you still have time!
Simply follow these easy steps to get beach ready in a hurry: 1. Increase your water intake. Drinking adequate water will help you shed water retention, flush out toxins and get your body functioning efficiently. You will know when you are drinking enough when your urine colour is clear. Increase slowly as to not to retain any fluid initially. Depending on bodyweight and activity levels, a minimum of two litres daily.
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2. Eat clean. Food is 80% folks. You can't out train a bad diet, believe me I have tried it all! Fuel your body according to how you wish to look - your vision of yourself at your best physique. Fuel your workouts properly with a good carbohydrate and protein source pre and post workout. My philosophy: if you train like an athlete, you have to eat like one. I like to have a massive smoothie post workout containing 2 or more cups of frozen berries and pineapple, 1 scoop of BioX Nutrition Natural Chocolate Power whey isolate blended with almond milk. So delicious and refills the tank after an intense workout!
3. Pump some iron. Yes your old faithful friends -- the dumbbells and barbells -- always standing by waiting for you to come and join forces. Besides your nutrients, resistance training is going to get you to your goal of a toned tush and flat abs quicker than anything else. Perform some circuits with your weights, keep the intensity high and your heart rate will stay up making for a quality fat burning session every time.
4. Sprint it out! Forget the hours of cardio and long distance runs (unless you are a long distance runner of course) -start sprinting. I've never had anything condition my legs and glutes and rip the fat off them faster than performing high intensity interval sprints a couple of times a week. Aim for 8-10 sprints increasing your intensity with each one, with 1-2 minutes of recovery jogging or fast walking in between each sprint. Always warm up and cool down before and after.
5. Catch your Zs. Adequate sleep is imperative to good health, end of story. Sleep deprivation, even a couple of hours night after night, puts your whole system in a state of stress. This makes it difficult to lose weight and have the energy to train or even get through your daily routine. Sleep well to look your best, perform at your best and for good health.
6. Last but not least, take care of your skin. Since you will be showing more of it during the summer season, you want to pay some TLC to your largest organ -- your skin! Exfoliate, moisturize, hydrate, repeat. Drinking adequate water (see #1) helps keep your skin glowing and supple in the summer heat. Pay heed to your time spent in the sun as well -- a small dose of sunshine will supply you with much needed vitamin D but don’t overdue it. A sunburn looks good on no one and can be damaging and pre-cancerous. Talk to your doctor or dermatologist about the right SPF for you. And don't forget your feet -- treat yourself to a pedicure before showing the world your naked toes! Now you are armed and dangerous -- well at least empowered with some great tips to arrive with a physique you can be proud of and maintain. Have a great summer and I will see you at the beach!
ABOUT THE AUTHOR: Val Andrea-Way earned her BA in Psychology. She is a certified Life Coach, certified Master Trainer, certified Nutrition & Wellness Consultant, National-Level Competitor, BioX Nutrition Athlete, published writer, fitness model and mother of 2. Val is currently 4 months post partum and is getting back in top shape to compete again this year.
AUGUST 2012 • FitnessX Magazine
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PHOTO BY: Paul Buceta
the
D entist
“Dear Dr. Solomon, How should I choose a tooth whitening product?” Tooth whitening (bleaching) has become one of the most popular cosmetic dental treatments. Before brightening your smile, always consult with your dentist. Not only will your dentist establish if your teeth and gums are sufficiently healthy for whitening, but he/she will also be able to help you select which, if any, whitening option is the safest and most effective for you. Not all types of discolouration can be corrected with whitening, such as that seen with Tetracycline and fluorosis, nor will the whitening have any effect on existing tooth-coloured fillings or porcelain dental work1. Whitening is most effective for stains resulting from external factors, such as coffee, tea, red wine and smoking1. It is also generally successful for teeth that have yellowed with aging1.
A wide range of whitening products is available to consumers. These products fall into 2 main categories: Surface Whiteners and Bleaches 2. 1. Surface Whiteners: a) Whitening Toothpastes and Chewing Gum These products use abrasives to remove stains. The effectiveness of these products is limited to surface stains3. They will not alter the intrinsic colour of your teeth2. Frequent use of high abrasives may result in “excessive enamel wear and less shine and luster” over time1. Even if the whitening toothpaste contains peroxide, the amount of time the toothpaste is in contact with the teeth is insufficient to provide much whitening effect1. It’s most effective to use these products for maintenance after using a more effective whitening method outlined below1. 2. Bleaches: Most whitening products use carbamide peroxide (in varying concentrations) as the whitening agent1. a) In-Office Whitening Although the most expensive of all the whitening options, in-office whitening produces the quickest results because it uses stronger whitening gels (usually a form of hydrogen peroxide2) and a light source to accelerate the process1. The procedure requires 1 to 3 office visits lasting 30 to 90 minutes each2. A protective gel or a rubber dam is used to protect your gums from the bleach. The bleaching agent is painted onto your teeth, after which a high-intensity light is applied to enhance the action of the whitening agent4. b) At-Home Whitening At-home whitening involves applying a bleaching solution to a custom-fit tray that is worn in your mouth for a specified time2. This process results in a gradual shade change over time and can take anywhere from a few days to 2 weeks to achieve the desired level of whiteness1. Usage regimes vary according to the product: some products are used twice a day for 30 minutes, whereas others are intended for overnight use4. 52.
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c) Non-vital Bleaching (Internal Bleaching) This procedure is performed on teeth that have changed colour because they are no longer alive (non-vital). These teeth require root canal therapy and can be bleached “from the inside out”3. d) Over-the-Counter (OTC) Whitening Although there are many OTC whitening products that claim to whiten your teeth, they are not regulated. This means they do not undergo the same governmental oversight as do drugs 1. Compared to the whitening products your dentist offers, they contain lower peroxide concentrations, and therefore provide slower results 1. For OTC systems that rely on a tray, be aware that the tray will not be custom fit to your teeth, which means the irritating bleaching solution may leak onto your gums or be swallowed 1. Should you elect to use an OTC whitening product, it is wisest to use one made by a large and well-known manufacturer with a good record of safety and efficacy1.
It is always best to undergo whitening under the guidance of your dentist 1. If your teeth and gums are not healthy enough for whitening to be safe and effective, then it would not be recommended 1. Side Effects: Transient tooth sensitivity and gum irritation are commonly reported side-effects of whitening 1. Sensitivity can be reduced with prescription strength fluoride gels 1. Wiping away excess bleaching solution that overflows from the bleaching trays can minimize gum irritation. To minimize bleaching solution runoff, do not overfill the trays and use custom fit trays made by your dentist 1. Conclusion: Your teeth and gums should be healthy before commencing any whitening. Therefore, always consult with your dentist to establish the safest and most effective method of whitening for your teeth 1.
References: 1. http://www.cda.org/popup/Whitening 2. http://www.oda.on.ca/teeth-whitening.html 3. http://www.cda-adc.ca/en/oral_health/procedures/teeth_whitening/index.asp 4. http://www.ada.org/2754.aspx Additional Reading: http://www.ada.org/sections/about/pdfs/HOD_whitening_rpt.pdf
ABOUT THE WRITER: Dr. Sara Solomon received her BSc in Physical Therapy and her DMD from McGill University in 2001 and 2005 respectively. She is a general dentist in Toronto, Ontario, Canada. Sara is also a WBFF PRO Fitness Model, author of Oxygen Magazine’s “Work Train Compete” blog, a 4-time cover girl, a certified personal trainer, a SPINNING® instructor, a physiotherapist, a certified jump rope specialist with the Jump Rope Institute, a university and continuing education lecturer, a published author, an actor and a photographer. Sara is the face of the Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee’s Jump Rope Technology and is part of the 2012 Official US Army Get Fit…Be Strong…World Team Fit Tour staff with Jump Rope Expert and Olympian Buddy Lee. Stay tuned for the 2012 release of Sara’s evidence-based book, which will reveal the precise recipes, training regime and supplementation program she used to shed her stubborn fat and become success story. For more information, visit www.drsarasolomon.com. Email your questions to Dr. Solomon at sara@drsarasolomon.com. Photo Credit: Eva Simon.
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Chady Dunmore Conquered
the Battle Within
& Mastered
the Balance of Life How does a busy mom manage her jam-packed schedule, eat breakfast sandwiches, and still be a two-time World Bikini Champion?
AUGUST 2012 • FitnessX Magazine
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Weight-Loss Success Story BEFO R E
Chady with over 70 pounds lost!
International Recording Artist
Chady is a proud mom of 6-year-old daughter, Sofia.
OGRA
PHY
Chady at over 206 pounds
AFTE R
T PHO T
Once tipping the scales at over 206 pounds, Chady Dunmore has since become known as more than just
XSIGH
a mom with a weight-loss success story. She is a successful fitness model, two-time WBFF Pro Bikini World Champion, author, saavy entreprenuer, and even an international recording artist.
Chady enjoys her fitness lifestyle!
LH GF X PH OTOG RA PH Y
Starting in 2009 after the birth of her daughter, Chady has taken her weight-loss momentum and turned it into a brand. In 2011, she launched and taught her own sold out fitness camps. Just recently, Chady earned the rank of Fitness Curator for the Andaz West Hollywood hotel creating programs and in-room Fit Kits for guests to stay in shape while on the road. If that’s not enough, Chady has written two books with hopes to publish this year along with launching her own bikini line. AUGUST 2012 • FitnessX Magazine
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Chady has proven to a new generation of women that motherhood doesn’t mean you can’t have it all while looking your best. She admits it is not easy and she has been known to have those moments of weakness where she gives in to those food cravings. In fact, Chady encourages others to do the same -- you have to enjoy all the hard work and it's okay to eat like a truck driver a couple times a week, but you got to get back on the program and not allow those urges to create a new lifestyle you worked so hard for.
When raising a child, it becomes important to set a good example even with the hectic schedule. Sofia, her 6-year-old daughter, comes first. Because, when it’s time to be a mommy, everything else has to wait. Chady finds it important to teach Sofia how to create a balanced lifestyle so she doesn't grow up with an eating disorder so many young women suffer from today.
So, what is Chady's secret to maintaining her photo shoot ready physique year round? Chady makes sure to keep filling her calendar with events that require her to look her best, whether it is a fitness competition, a photo shoot, or just a special event she finds the deadlines keep her on track. To keep up-to-date with Chady Dunmore, please visit www.chadydunmore.com. AP HY XS IG HT PH OTO GR
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FitnessX Magazine • AUGUST 2012
Summer Recipes LEHA LONG'S KEY LIME PUDDING Ingredients:
• 1 cup of non fat Greek yogurt • 1 scoop of graham cracker protein powder fresh key limes
Directions:
• Mix the yogurt and protein powder together and squeeze the fresh key limes into the mix.
• Squeeze as much key lime juice into the mix as you want for an extra tangy taste.
If you need a dessert, then add more of each ingredient and pour the mix into a low-fat pie shell and chill overnight. Makes a healthy snack and dessert!
JENNA LOBOS' WALNUT PATE Ingredients:
• 2 cups Walnuts • 2 stalks Celery • 1 large Red Bell Pepper • 1/2 Cup Green Onion • 1 Pinch of Cayenne Pepper • 1 tsp. Himalayan Salt or Sea Salt • 1 Garlic Clove • Cilantro (optional)
Directions:
• Blend in food processor until smooth. • Place in a dish, top it off with fresh Cilantro and serve! This dip is great with Veggies -- An ideal side dish to your main meal or as a sauce over Salad or Stir-Fry. It is packed with Protein and the Walnuts are rich in Omega 3's providing a natural mood enhancer and keeping your memory sharp! Perfect for your Gluten and Dairy-Free Guests! 58.
FitnessX Magazine • AUGUST 2012
Vi-Shake Berry Pancakes (Recipe is for 2-3 Pancakes) INGREDIENTS: • 1/2 cup Vi-Shape mix • 1 Egg
Vi-Shape Peppermint Chocolate Shake
• 1/4 cup Water • 1/2 cup Blueberries
DIRECTIONS: • Mix together Vi-Shape mix, Water, Blueberries and Egg in bowl. • Stir in fruit, gently. • Pour batter onto slightly greased skillet. • When pancake bubbles around edges and towards center, turn. • Pancake is done when golden brown. Top as desired and enjoy!
INGREDIENTS: • Peppermint Pattie • 8 oz Almond Milk • 2 scoops Vi-Shape mix • 1 Chocolate mix (or 1 Tbsp Cocoa Powder) • 1/4 Tsp Peppermint Extract • 6 Ice Cubes DIRECTIONS: Blend all the ingredients. Drink amazing shakes like this everyday and get healthy, lose weight, and feel great!
Kat Painter & BillyBow Aguirre ViSalus Promoters www.fitnessx.myvi.net
Vi-Shape Carrot Cake INGREDIENTS: • 2 scoops Vi-Shape Mix • ½ cup sliced Carrots • Dash of Cinnamon • 4-6 ice cubes • Dash of nutmeg • 8-10 oz non-fat Soy, Rice or Almond milk • 1 (1.4 oz) package sugar-free instant pudding mix • 1 3/4 cups milk • 1 (8 oz) package cream cheese • 1 (8 oz) container lite frozen whipped topping, thawed DIRECTIONS: • Heat oven to 325 degrees, then grease nonstick pan with light cooking spray. • Beat first 6 ingredients in a large bowl on low speed 30 seconds, then medium speed for 2 minutes, scraping bowl occasionally. • Pour into a greased 8-inch cake pan. Bake for 28-33 minutes. • Mix the last 4 ingredients (in blue bullets) well to make the frosting. • Cool for 10 minutes before frosting. Enjoy this treat meal! AUGUST 2012 • FitnessX Magazine
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Marc Elliott PHOTOGRAPHY
Marc was born and raised in the South Bay of Los Angeles. He has owned and operated 3 Studios over the past 20 years. Marc was formerly trained in film and studio lighting having taken classes from Brooks Institute West Coast School - Santa Barbara, the University of San Diego and UCLA. However, his years of experience is working in studio and on location, photographing everything from portraits to corporate events, celebrities, political events, concerts, debutante balls and red carpet affairs. Marc’s vast experience working with people of all types of personalities and social standing, tight schedules and deadlines, in addition to his easy going personality are why he is able to make his clients feel so comfortable and at ease during a photo session. He has also won numerous awards from photographic organizations for his photographic excellence and creativity. Marc is currently a member and past board member of the Professional Photographers of Los Angeles, and has been involved with the Wedding and Portrait Photographers International, the National Association of Photoshop Professionals and the American Society of Media Photographers. Marc also has a love for Architecture, Interior Design, Cars and Travel. These interests are also part of what Marc loves to photograph. Based in L.A., Marc and has worked throughout the Los Angeles and Orange County area. He has also photographed regularly in New York City as well as Nationally and Internationally. www.MarcElliottPhotography.com MarcElliottPhoto@Gmail.com When booking a shoot with Marc Elliott, say FitnessX Magazine sent you!
Contact Mary Kaminski for training at marykfitness@gmail.com 60.
FitnessX Magazine • AUGUST 2012
www.punchitupfitness.com
Marc Elliott
PHOTOGRAPHY
Mary Kaminski
The
B-HOUSE PHOTOGRAPHY
choice for FitnessX Magazine
Book a shoo
t!
B-House was born and raised in Los Angeles, CA. He has been doing professional photography in Europe since 2003, but only for the past year in the U.S. since returning. B-House enjoys shooting fitness. He also shoots other genres including vintage, military, sports, theatre and concert. He is based in north Orange County, is married (over 10 years) and has 4 small children. You can contact him at BHouse@BHousePhoto.com.
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FitnessX Magazine • AUGUST 2012
Jupinko
B-HOUSE
PHOTOGRAPHY
Katrina McClellan
FLEX Magazine Bikini Model2nd Place Winner, NPC/IFBB Bikini competitor, Fitness Model & Certified Personal Trainer
B-HOUSE
PHOTOGRAPHY
Amy Von Rummelhoff
NPC Bikini competitor, Fitness Model & Certified Personal Trainer
B-HOUSE
PHOTOGRAPHY
Jenna Lobos
Entreprenuer, Model, Visionary & Natural Health Practioner jennalobos.com
Reesa Zagnoli
Triathlon Competitor & Theatrical Dancer
B-HOUSE
PHOTOGRAPHY
Sherry Goggin Owner of Fit Girl Wear, Ms. Fitness America, & Fitness Model
FitGirlWear.com
B-HOUSE
PHOTOGRAPHY
Dena Weiner Ms. Fitness America, Fitness & Figure Pro, Fitness Coach/Speaker, Fitness Model, Actress & Competitive Ballroom Dancer
B-HOUSE
PHOTOGRAPHY
GOLF WRITTEN BY: Natalie Lynn Lichtenbert
Has anyone noticed just how competitive and large the game of golf has gotten lately? Today’s players are athletes at their best, playing for big bucks! Whether you golf in tournaments or just hit the ball to get outdoors, the proper warm-up can help get your golf swing off to a good start! These key stretches and exercises will get your body warmed up quickly…allowing you to waste less balls before you start hitting good at the range…or before you make it to the third hole! WORKOUT PHOTOS BY: John Lathrop
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FitnessX Magazine • AUGUST 2012
. . . Anyone ? For these drills, you will need a small medicine ball, a set of light weights, and one of your golf clubs.
1
Forward Lunge with Overhead Lateral Reach
The first exercise involves a kneeling with the right knee resting on the ground and left leg forward (with left knee up). Then, stretch the opposite arm up and over to the left side. Then switch legs and repeat on both legs for a total rep count of 15 each side.
2
Loosen up the rotator cuffs!
With a club or weighted bar, standing feet hip distance apart, start with the bar held at each end, arms down in front of you. Gently raise the bar up and behind your back, bending your elbows. Bring bar up and over to the front toreturn back to your starting position. Repeat this drill 10 times.
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3
Overhead Squats
Next, warm up your legs performing 12-15 squats with arms overhead holding a club. Your legs will be doing a lot of work and will need to loosened up!
4
Single-Leg Dead Lift
Continuing with your legs, performing the Single-Leg Dead Lifts with light weight will not only engage and warm up your hamstrings, but also help with your core and balancing. Very important when moving through
5
Side Plank It!
I cannot emphasize enough the importance of a strong core! On the ground, prop yourself up onto your elbow, being sure to lift up through your shoulder‌no sinking! Stack your legs and feet so that they are parallel while extending the top arm straight up into the sky. Hold for one minute and then repeat on the other side.
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FitnessX Magazine • AUGUST 2012
6
Lying Bridges
Moving on to further warm up your body, lay on the ground while holding the light weights. Lift your hips up while extending one arm up into a chest press and lower it back down in a controlled fashion. Alternate arms for a full repetition. Perform 12-15 repetitions.
7
Russian Twists!
This last exercise is for ever important core! Sitting on the ground with your knees up with toes just touching the ground, lean your back slightly back while keeping it straight. Holding a medicine ball, twist from side to side, touching the ground just lightly with the ball. Both sides equals one repetition. Perform a set of 15.
Go through this sequence of movements three times prior to getting started at the tee. It should only take about 15 minutes and BAM! Your done and hitting like you’ve been swinging at the ball for a half hour already! Have fun! ABOUT THE AUTHOR: Born a dancer, Natalie Lynn Lichtenbert started her active career in ballet, tap, jazz, modern and hip hop dance styles. Also, being very active in sports, she participated in cheer, swimming and soccer. Natalie currently keeps up her health and mental attitude while being a nationally recognized model, personal training, working as a photographer, continuing her fitness career, acting and following her environmental endeavors. She holds a Bachelor of Science in Medical Technology with extended studies in Molecular Pathology. She currently resides in Chicago, Illinois. Photo Credit: Mike Williams
AUGUST 2012 • FitnessX Magazine
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Cooking with Chia Seed WRITTEN BY: Monique Kabel
Seed can be found at most grocers these days, but if your local grocer does not stock C hia these seeds yet, buying them in bulk online is just as easy. Add Chia seeds to the ever expanding list of super foods. The Chia seed comes from an annual herb called Salvia hispanica. This seed is native to Southern Mexico and Guatemala and has been a staple in their diets for centuries. It has been said to assist in controlling weight, due to the “fullness” felt, because once the tiny seed is mixed with a liquid, it not only expands, but forms a gel-like- texture. Added health benefits to this south of the boarder seeds include being beneficial in balancing electrolytes, aids in intestinal regularity and is even said to give extra energy and endurance. Chia seeds are found to be the richest natural plant source, cholesterol free, and also carry absolutely no toxic or anti-nutritional value. Sound too good to be true! My rising curiosity of the little seed brought me to a weekend in my kitchen trying to create new ways to enjoy this new super food. Having no real taste of its own, it is easy to incorporate Chia seed into many recipes. Below are a couple of my favorite recipes!
Berry Almond Smoothie • • • • •
½ cup almond milk ½ cup water 1 cup fresh blackberries 1 cup fresh strawberries 2 tsp soaked Chia seed
Blend all ingredients for 30 seconds. Pour into glass and enjoy! This smoothie is filling, tasty and packs a nutritional punch! This seed is so versatile! Because of the Chia seeds hydrophilic properties, it can absorb 10-12 times its weight in liquid. This makes it an extremely hydrating food, making it useful to have on hand while traveling!
Chillin’ Chia Pudding • • • • •
2/3 cup Chia seed 2 cups coconut milk or almond milk 1 tbsp. agave nectar ¼ tsp. ground ginger 1 tsp. almond extract
Start by combining the all ingredients in a bowl. Be sure to whisk until mixture becomes thicker. Cool in the fridge for at least 5 hours. Once the pudding has set, top with shredded coconut and dried cherries, or any topping of your choice! This dish is simple, yet absolutely delicious!
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FitnessX Magazine • AUGUST 2012
ABOUT THE AUTHOR: Monique Kabel is a certified nutritionist, personal trainer and newly signed Magnum Nutraceutical Athlete. She currently lives in Fort McMurray, AB Canada. Monique works full time in the oil and gas industry by day, and as a personal trainer at night. Monique is preparing for her upcoming competition season, and is always looking for new ways to incorporate healthy yet tasty changes into her diet. Photo Credit: David Ford.
Ice Cream & Ex-boyfriends: WRITTEN BY: Lila Romero
E
motional eaters often have difficulties simply look at food as "fuel" for living (Fuel for life). Women in particular tend to refer to food terminus of 'Love' in search of certain foods to cure or ease the stress, sadness, loneliness, or in search of food or drink to help them express happiness, success, or celebrations. We are all conditioned since babies to develop relationships with food that continue well into adulthood. Society is constantly encouraging food relationships. Holidays, birthdays, weddings, family dinners, sporting events all are based around specific foods that become a part of our emotional memories to these experiences in life.
The Birthday Cake Break-Up The very first conflict with a food relationship I experienced as a child was any time there was an occasion, which included birthday cake. It was always such a happy occasion when friends and loved ones sang happy birthday to me or anyone else for that matter surrounded by a large beautiful cake with colorful frosting, and sugary toppings. How can anyone ever refuse to take part in this tradition? Well, for me, participating in this tradition was always accompanied by massive stomach aches, cold sweats, and drastic blood sugar swings...years later, I discovered I had been suffering from gluten intolerances all my life. It was not until adulthood that I finally decided to "divorce" myself from the birthday cake tradition. It took me so long because I had conditioned myself to be attached to the emotional sensation associated with the food! I know plenty of people, women especially (only because we’re more emotional by nature) who feel trapped in a negative relationship with MANY different foods! When attempting to eat healthy, the emotional craving for these foods is almost always
interpreted as an intense HUNGER, though it is not a physiological hunger…it is simply an emotional hunger, a habit, your comfort zone. “The quality of your life is the quality of your relationships.” -- Anthony Robbins Try to realize that you ARE in a relationship with food in this life and that some of these 'relationships' cannot be supportive of the goals and dreams you have to be in a healthy, energetic, etc...For example, addiction to fast food or ice cream at midnight is an unhealthy relationship that is not compatible with their health and fitness goals...When was the last time you woke up in the morning very happy that you had that "rendezvous” with the bottle of ice cream 'in the middle of the night? Fortunately, like the people in our lives, we can choose to end any relationship that makes us feel bad. Like the ex-boyfriend or ex-girlfriend, you finally had to let go of to make room for someone better, you may find that your health and overall wellness will benefit to break up with the foods that have been holding back, weighing you down and delaying your progress. In Conclusion, one of my favorite mentors, Dr. Douglas Graham said it best: “I love all my food and it took me a while to realize that essentially, I'm in a relationship with food. And that's what ended up happening was that I loved all the food, but all the food I wanted to return the same love. And I much prefer being in relationships with people who love me as much as I love them. These are the most rewarding relationships. So, little by little, I realized I was going to have to make some decisions about food based on the amount of food I loved. How do I feel? Did he wake up the next morning feeling like I was in a train accident? Or do you just want to feel great all the time?
ABOUT THE AUTHOR: Lila Romero is a Holitic Nutrition Practitioner with over 8 years in the field of holistic health & massage therapy. She is a nationally ranked bikini competitor, wife, mother of two and a 70lb. weight loss success story. Her Holistic approach to diet coaching focuses on the body, mind, and emotional aspects of weight loss. Beauty Building Nutrition places an emphasis on maintaining the Alkaline/Acid balance of the body while adhering to the American Dietetic Association's guidelines. Lila is very passionate about helping clients reach the ultimate experience in natural health and energy. Having experienced the journey of transformation herself she can relate to that overwhelming feeling of taking that first step outside of one's 'comfort zone' in the transition to a healthier lifestyle. Finding the right support is key! Lila enjoys sharing all she’s experienced along the way through trial and error, and also shares the wisdom passed on from mentors that have helped her achieve her own goals. Lila lives in Southern California and offers her services all over the country in English or in Spanish. Photo Credit: Albert Rivera.
How to Deal with
Mother Nature WRITTEN BY: Jodi Tiarht
Do you dread that time of month simply because you are faced with every symptom in the book? Do you feel like you some days you can barely get out of bed because you suffer from terrible cramps, cravings, bloated, fatigue and moodiness? Do you crave certain foods when PMS strikes? Instead of giving in to your cravings, decide what it is you are exactly craving. If it is sugar, try eating more whole grains, yams, squash, apples and cooked fruit. You should also have less meat, salt and dairy products when craving sugar. If it is salt you are craving, you should have more seaweed, black beans and vegetables and cut back on sweets, fats, alcohol, meat and grains. If it is fat you are craving, you should have more protein, beans, fish, chicken and eggs and less grains, fruits and salads. There are also certain foods that help alleviate PMS symptoms. Try incorporating these foods in your diet and see how you feel. 1. Have a large glass of milk. Studies show that 1200 mg/day of calcium has a positive effect on a woman’s menstrual cycle by balancing estrogen in the body. If you don’t like milk, try veggies like broccoli or kale that are calcium rich foods. 2. Have some salmon or sardines. These fish are high in omega 3’s which helps to reduce menstrual cramping and they are also loaded with calcium. 3. Have oatmeal and bananas for breakfast. Because both these foods are high in Vitamin B6, they reduce symptoms like breast tenderness, water retention and moodiness. 4. Snack on seeds and nuts, specifically pumpkin seeds, sunflower seeds, peanuts and cashews. These foods are high in magnesium which helps reduce bloating and moodiness. 5. Have some pineapple for dessert. Pineapple is full of manganese which is shown to increase mood and decrease water retention. Not a fan of pineapple? Then try brown rice, garbanzo beans and raspberries which are all high in manganese. If you are one of the unlucky ones and suffer from cramps, bloating, breast tenderness, headaches or food cravings, your hormones may need to be balanced. To balance your hormones you need to reduce stress in your life, drink lots of water to flush out toxins and get your circadian rhythms on track. You can also balance your hormones through your diet. Eating cruciferous vegetables like cauliflower, broccoli, brussel sprouts and cabbage help the liver to metabolize excess estrogen. It is also important to eliminate natural and artificial sugars from your diet and eat foods that help block estrogen like nuts, avocado and olive oil. Hopefully by making these diet changes, they will help you to feel energized and get you through a workout. Working out while mother nature is visiting will also help alleviate cramps, bloating and help you to feel energized. Even committing to 20 or 30 minutes a day will help you feel better and alleviate some of the symptoms. Try these techniques next time mother nature pays you a visit to help alleviate those awful PMS symptoms. Make these changes next month and your body will thank you! ABOUT THE AUTHOR: J odi Tiahrt is a FitnessX Magazine cover model and staff writer who excels as a fitness, figure, bikini and sports model champion. She has competed in over 42 competitions with 36 1st place titles. She is an international drug-free competitor having competed with the ABA, INBA, Fitness America, Ms. Fitness, FAME and NPC fitness organizations. As a life-long athlete, it was during high school and on through college, where she discovered her passion for health and fitness, which has become a lifestyle. Currently, Jodi is a certified ISSA Personal Trainer, Pilates & Fitness Pole Dance Instructor, Nutritionist, Motivational Speaker, Fitness/Sports Model and Actress. She also works as a spokes model and blogger for Quest protein bars, Haute Living Magazine and FitnessX Magazine. The multi-talented Tiahrt has over 10 years’ experience in the field of personal training, nutrition, speaking, and is motivating and inspiring men and women of all ages through her unlimited accomplishments and ability. She defies the perception of women in the fitness industry as genuinely beautiful and feminine from the inside out. Photo Credit: BillyBow Photography.
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FitnessX Magazine • AUGUST 2012
An inside look at
Bulimia Nervosa WRITTEN BY: Written by Holly Iglehart, RN, BSN
Understanding the disorder: Bulimia nervosa is characterized by bingeing- consuming large amounts of food, followed by self induced vomiting or purging the intestines with laxatives (Heuther & McCance, 2008). Millions of Americans are affected by this disorder- both male and female primarily young to middle age adults. Approximately half of the individuals with bulimia are also anorexic (Heuther & McCance, 2008). Diagnosis of bulimia nervosa consists of the following findings: 1) recurrent episodes of binge eating which the individual fears they cannot stop, 2) self induced vomiting, use of laxatives, or fasting to oppose the effect of binge eating, 3) two binge episodes per week for at least three months (Heuther & McCance, 2008).
Side effects of Bulimia: Bulimia can cause serious side effects both short and long term. Continual vomiting of acidic chyme can cause pitted teeth, inflammation of the esophagus, the overuse of laxatives can cause rectal bleeding and more seriously tracheoesophageal fistulae (where the trachea and esophagus are abnormally connected and food could travel into the lungs or air could travel into the stomach) (Heuther & McCance, 2008).
Living balanced: We all know that sometimes we may eat a little more cake than we should, or go back for seconds one too many times -- but that is normal. Every once in a while it is okay to indulge and enjoy a dessert or two. The key is using moderation, balance and making it a special occasion treat to enjoy the chocolate cake you have been dying to eat! Living a healthy balanced lifestyle with the occasional cheat will keep your body satisfied, but also keep you healthy.
Rise above it: If you or someone you know someone who is bulimic provide them support and with resources that can get them the help they need. The Bulimia Guide Website http://www.bulimiaguide.org/ can help locate treatment centers and provides inside knowledge on the eating disorder. Live well & naturally! References: Heuther, S. E., McCance, K. L., Brashers, V. L., &Rote, N. S. (2008). Understanding Pathophysiology Fourth Edition. St. Louis Missouri: Mosby Inc
ABOUT THE AUTHOR: Holly Iglehart has her bachelors of science in nursing degree with her RN with a minor in health. She was a competitive college track athlete and now is a professional natural bikini competitor for the IFPA. Holly is also a nationally qualified bikini competitor for the NPC and has competed in the WBFF. You can find her at www.facebook.com/fitmodelholly. Photo Credit: Will Patterson.
AUGUST 2012 • FitnessX Magazine
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A y n Tiffa
n o s nder
• Published Fitness Model • Lifestyle Trainer • National Fitness Competitor
F E AT U R
ED
FIT MODEL
OF THE M ONTH
PHOTOS BY :
B-House Photography
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FitnessX Magazine • AUGUST 2012
TIFFANY ANDERSON WEBSITE: www.facebook.com/tiffany.anderson.56
My name is Tiffany Anderson. I am 27 years old and a proud mama of 2 beautiful children! My fitness journey has been sort of a long one but I have learned a lot along the way and I have no regrets. Growing up, I was always insecure about my body. I wasn’t severely overweight, but I was heavier then I should have been. At the early age of 10, sadly, I developed an eating disorder. All my friends were much thinner than me and there were a few kids that had made fun of my weight. I started to feel like I wasn’t good enough for my friends. So, in my young mind I thought that I had something wrong with me that needed to be fixed. My solution was bulimia -- an eating disorder that I thought was the only solution to my problem. Well, my parents caught on to what I was doing to myself and enrolled me in therapy. After some therapy, I soon recovered from that eating disorder, never to suffer from bulimia again. As I got older, I would still struggle to keep my weight under control. I felt I like I wasn’t good enough and that everyone was judging me. My issues with weight caused me to become depressed. I was very short, only 5’1 and weighed almost 150 pounds. in high school. As a result, I would try all the new fad diets (and occasionally I would lose some weight), but it was only temporary as I would gain all back the weight again. I was always chasing the next miracle diet and none of them stuck as I never kept the weight off for very long. This became a vicious cycle through out my years in high school. My low self-esteem and depression had me looking for love and acceptance in all the wrong places; and at a very young age of only 18 years old, I soon became a single mom. My weight and body image issues just got worse. At age 21, something amazing happened! I met my soul mate -- someone who loved me just the way I was, someone who made me feel that I was better and could be better than I thought I was. We married just after a year. Soon, I gave birth to my second child in 2008. After I had my daughter, I had a lot extra weight on me. I was about 160 pounds and I started to feel bad about my body and my confidence was low once again. But this time, I decided not to feel sorry for myself. If I wasn’t happy with myself, then I had to be the one to make a change. This wasn’t the body I wanted for myself, I wanted to be fit
"
and healthy and not temporarily, but for life. I wanted to be able to walk on a beach in a bikini and hold my head up high! Although, I know my husband loved me no matter what, I wanted to make a change for myself. I wanted to get the body that I always wanted. No more quick fixes! This mama was going to do it the right way and was ready to take the proper steps to making a healthy lifestyle change. I knew I needed to seek professional help, because I had no idea where to begin. I joined a gym and enrolled in one of their weight-loss programs ,where I would start to learn about the importance of proper nutrition and exercising. I reached my goal weight, but I was still not completely satisfied with my body. My best friend gave me a fitness magazine that her husband, Philip Ricardo, was on the cover of, and when I looked inside I saw all these beautiful muscular women, that was it! That's the kind of body I wanted, so my next goal was to compete in a bikini competition. I discussed this goal with my husband, and he fully supported me and has been my biggest supporter throughout my fitness journey. So with some initial advice from Philip Ricardo, I hired a trainer, female bodybuilder, Carey Dinapoli, and began to lift weights and eating 5 -6 clean meals a day and was amazed at the results. Working out and eating healthy made me feel amazing inside and out, I was hooked! I competed in my first competition in January 2011. Stepping on stage and weighing 117 with 12% body fat, I looked and felt the best I ever had in my entire life! Although I didn’t win, it was a massive victory none the less. Just being able to be confident enough to stand on that stage and “fit in” was such a great feeling, I had come so far in just 24 months since giving birth to my daughter and now I was giving birth again. This was the birth of the “new me” ! This year, I have joined a competitive Team called Sinful Dimes coached by the amazing Cynthia Gonzales. Training with this team has been such an amazing experience. After prepping for 6 weeks, I entered the Southern California INBA Bikini Competition on May 12th and placed 1st in Novice and 3rd in the entire Open division! Today, with the support of my family along with my teachers, trainers and mentors, I continue to pursue fitness modeling and I am studying to be a certified personal trainer. My passion and enjoyment will be with sharing my story and my love for fitness with others like me, so that I can help them one day come face-to-face with the “me “ they always wanted but never had the courage to meet.
I wanted to make a
change for myself. I wanted to get the body that I always wanted. No more quick fixes! This mama was going to do it the right way and was ready to take the proper steps to making a
"
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Pumping Iron heart
muscles
WRITTEN BY: Dr. Krista Bragg, DNP & Kenneth Bragg, RN
Iron is crucial to the success of every bodybuilder and fitness athlete -- not only in barbell form but also in the competitor’s diet. Iron is essential to making hemoglobin, the molecule on red blood cells responsible for the transport of oxygen. Every muscle building rep, ounce of sweat production, and metabolic interaction requires oxygen. A diet poor in iron can lead to pale, poorly formed red blood cells that don’t carry oxygen well and may leave you feeling depleted, weary, and weak. Symptoms of anemia include sagging athletic performance, brittle fingernails, difficulty breathing upon exertion, poor temperature regulation (you often feel cold), loss of appetite, hair loss, and feelings of low energy or apathy. Athletes are typically more in-tune with their overall body and health so subtle signs such as weak reps, difficulty with previously manageable workouts or generalized declining performance during training may signal anemia. If you are noticing these symptoms, checking in with your health care provider is a smart move. Ice craving (pagophagia) is common in people with anemia and other nutritional deficiencies; the reason is not clear and debated by medical professionals. A constant desire to chew ice is a classic but sometimes little-known association with anemia and is a helpful detail to share with your health care professional if you are suspecting a nutritional problem.
Simple Lab Tests The blood test for anemia measures relative blood levels of hemoglobin (grams per deciliter of blood) or overall percentage of hemoglobin (hematocrit). Normally no fasting needed and the test can sometimes even be performed with a simple finger stick. Normal ranges for females: hemoglobin 12.0 to 15.5 grams of hemoglobin per deciliter and hematocrit: 34-44%. For males, normal range for hemoglobin is 13.5 to 17.5 (g/dL) and hematocrit: 38-50%. A separate test to measure to determine iron deficiency is a Ferritin level. This may be performed after it has been determined your hemoglobin or hematocrit are low, in an attempt to determine the true cause of anemia. For women, normal ferritin level is 11 to 307 nanograms per milliliter (standard units) or 11 to 307 micrograms per liter (international units).
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For men, a normal level of ferritin is 24 to 336 nanograms per milliliter (standard units) or 24 to 336 micrograms per liter (international units). (Normal results vary according to source, information here courtesy of the Mayo Clinic http://www.mayoclinic.com/health/ferritin-test/MY00504/ DSECTION=results).
At-Risk Populations/Causes All athletes are at risk for anemia, but some populations are at higher risk than others. Iron can be lost in sweat, through decreased reabsorption in gut, via altered blood cell production in bone marrow, foot strike hemolysis, and via gastritis (inflammation of the stomach lining). Women are overall at increased risk for anemia, relating to monthly menstruation losses as well as for those who may not have a well-rounded diet. One study reiterated this by reporting low iron levels in 50% of female but only 2% of male athletes (Clin J Sport Med, 2004). Vegetarians may be at increased risk for iron depletion if iron is not deliberately included in their diet. Most vegetarian athletes are savvy at including iron-fortified foods in their diet, but without regular meat intake there is a continual risk of iron deficiency. Athletes who are running high mileage or partaking in high impact cardio are at risk for blood loss via the intestinal tract due to physical jarring (small vessel bruising, leaking), as well as altered blood flow and distribution to the gut. Interestingly, stool samples of endurance runners have revealed small amounts of blood in up to 30% of athletes. Endurance exercise by itself may contribute to increased iron losses; recent studies found long distance runners have significant dips in hemoglobin in the two weeks following a marathon. The cause for post-race anemia is debated; reasons have been attributed to fluid shifts as well as muscle and blood cell break down. The cause of footstrike anemia (intravascular hemolysis) is thought to be the impact of the foot as it strikes the ground, breaking or destroying red blood cells. The actual incidence of this is debated, and often occurs as a secondary condition to baseline iron deficiency and intravascular hemolysis has been found in swimmers, cyclists, and athletes other than runners (Med Sci Sports Exerc, 2006). Additional contributing factors likely play a part such as muscle breakdown and free radical damage.
Not all intravascular hemolysis is bad, as some degree may aid in muscle growth and recovery by delivering proteins for muscle healing.
Treatment/Timeframe for Improvement A 2009 study compared iron supplementation vs. placebo in 200 female soldiers undergoing intense physical training. Results showed the soldiers who received the iron displayed improved moods according to survey and faster 2 mile running times than the placebo group (Am J Clin Nutr). The lifespan of red blood cell is 120 days; it takes a couple of months to make significant changes in blood levels. Prevention with a healthy balanced diet of foods rich in iron is superior to automatically resorting to supplements. Iron in particular can be toxic at high doses so the safest move is to visit your health care provider, and have your hemoglobin/hematocrit checked. The RDA recommendation for iron in women is 15 milligrams per day, and men are recommended 10 mg a day. Serious athletes likely need slightly more due to muscle damage and recovery needs. Iron absorption from any foods, whether plant or animal,
is decreased if they are accompanied at meals by caffeine. Tannins in coffee, black tea and green tea inhibit iron absorption. Calcium and zinc also reduce the ability of the body to absorb iron. However adding fruit (citrus fruit in particular), to meals enhances iron absorption. This can be tricky for the dieting competitor who is taking a break from fruit. Iron-fortified breakfast cereal, nuts and legumes, beans, lentils, spinach, and soybeans are good iron sources for vegetarians. Combining with other foods high in Vitamin C can aid in absorption and overall availability of iron in the body. Since iron absorption is significantly lower in vegetable sources (only 5% compared to 15% absorption in animal-sourced iron), coordinating iron-rich foods with those containing vitamin C may be important for vegetarians to consider. Cooking with a cast-iron skillet can be a helpful method to increasing iron as well without supplementation. Non-vegetarians can find readily available iron in lean red meat, oysters, clams, turkey, and other poultry (see tables below). Discuss your diet with your provider or a registered dietician if you need more ideas needed on ways to increase iron intake with food.
F O O D s o u r ce s o f I r o n ( n o n - m e a t s o u r ce s )
IRON ( MILLIGR AMS)
Fortified breakfast cereal (1 cup)*
4.5 – 18
Pumpkin seeds (1 oz)
4.2
Blackstrap molasses (1 Tablespoon)
3.5
Soybean nuts (1/2 cup)
3.5
Spinach, boiled (1/2 cup)
3.2
Bran (1/2 cup)
3.0
Red kidney beans, cooked (1/2 cup)
2.6
Prune juice (3/4 cup)
2.3
Lima beans, cooked (1/2 cup)
2.2
Tofu, firm (1/2 cup)
2.0
Enriched rice, cooked (1/2 cup)
1.4
Pretzels (1 oz)
1.2
Whole-wheat bread (1 slice)
0.9
Simple tips to increasing your iron absorption: • Include vitamin C rich foods with your meals. • Avoid coffee, black or green tea, and calcium supplements with meals. • Cook foods (especially acidic foods like tomato sauce) in cast iron skillets.
Too much of a good thing In 2010, researchers identified “iron overload” in 16% of one male athlete group. Signs of overload can include nausea, diarrhea, or constipation. Supplements should only be used if lab tests indicated need for iron replacement. Iron overload (Hemochromatosis) signs can include liver problems, nausea, vomiting, skin color changes, lethargy and other symptoms. It is important to mention -- iron overload or poisoning is particularly risky for kids; death has occurred in children who have ingested even 200 mg of iron; it is important to keep iron supplement bottles tightly closed and away from children's reach. AUGUST 2012 • FitnessX Magazine
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F O O D s o u r ce s o f I r o n ( m e a t )
IRON ( MILLIGR AMS)
Beef liver, braised (3 oz)
5.8
Lean sirloin, broiled (3 oz)
2.9
Blackstrap molasses (1 Tablespoon)
1.8
Soybean nuts (1/2 cup)
1.1
Spinach, boiled (1/2 cup)
0.9
Bran (1/2 cup)
0.9
Red kidney beans, cooked (1/2 cup)
0.7
From: The American Dietetic Association’s COMPLETE FOOD & NUTRITION GUIDE, 2nd ed. 2002.
Summary If you feel your training is lagging, evaluate your diet – Are you taking in the recommended amounts of iron? Consider meeting with your health care provider for a simple blood test to determine if you truly have iron deficiency. Iron-related anemia can typically be easily corrected with simple dietary changes. Automatic iron supplementation is neither necessary nor healthy and can even be toxic in some cases. Recognizing the symptoms of anemia and when to consult your healthcare provider are strategic to getting back into the gym and pumping iron!
References Boyadjiev N, Taralov Z. Red blood cell variables in highly trained pubescent athletes: a comparative analysis. Br J Sports Med 2000 Jun; 34(3):200-4. Clark SF. Iron Deficiency Anemia. Nutr Clin Prac 2008; 23:128–141. Corbett JV. Accidental poisoning with iron supplements. MCN Am J Matern Child Nurs 1995; 20:234. DellaValle DM, Haas JD. Impact of iron depletion without anemia on performance in trained endurance athletes at the beginning of a training season: a study of female collegiate rowers. Int J Sport Nutr Exerc Metab 2011 Dec;21(6):501-6. Di Santolo M, Stel G, Banfi G, Gonano F, Cauci S. Anemia and iron status in young fertile non-professional female athletes. Eur J Appl Physiol 2008 Apr; 102(6):703-9. Department of Biomedical Sciences and Technologies, Scho Eichner ER. Sickle cell considerations in athletes. Clin Sports Med 2011 Jul; 30(3):537-49. Horn S, Feller, E. Gastrointestinal (GI) Bleeding in Endurance Runners. AMAA Journal; 2003, Vol. 16 Issue 1. Fallon KE. Utility of hematological and iron-related screening in elite athletes. Clin J Sport Med 2004 May; 14(3):145-52. Khan Y, Tisman G. Pica in iron deficiency: a case series. J Med Case Reports 2010 Mar 12; 4:86. Lampe JW, Slavin JL, Apple FS. Iron status of active women and the effect of running a marathon on bowel function and gastrointestinal blood loss. Int J Sports Med 1991 Apr;12(2):173-9. Mancini LA, Trojian T, Mancini AC. Celiac disease and the athlete. Curr Sports Med Rep 2011 Mar-Apr; 10(2):105. McClung JP, Karl JP, Cable SJ, Williams KW, Nindl BC, Young AJ, Lieberman HR. Randomized, double-blind, placebo-controlled trial of iron supplementation in female soldiers during military training: effects on iron status, physical performance, and mood. Am J Clin Nutr 2009 Jul; 90(1):124-31. Robinson Y, Cristancho E, Böning D. Intravascular hemolysis and mean red blood cell age in athletes. Med Sci Sports Exerc 2006 Mar; 38(3):480-3. Zoller H, Vogel W. Iron Supplementation in Athletes — First Do No Harm. Nutrition 2004; 20:615–619.
ABOUT THE AUTHOR: Dr. Krista Bragg, DNP is Certified Registered Nurse Anesthetist (CRNA) with a Doctorate in Nursing Practice, MS Nursing Administration, and MS Nurse Anesthesia. She is an Adjunct Faculty member from the University of Pittsburgh Graduate School of Nursing. Dr. Bragg is also a clinical author of health related articles, and nursing textbooks. She is an avid runner and noncompetitive bodybuilder. You can contact Krista at kristabragg@hotmail.com.
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ABOUT THE AUTHOR: Kenneth Bragg RN, BSN, BS is professional natural bodybuilder, personal trainer, bodybuilding and figure judge. He is published author of several fitness articles including www.bodybuilding.com and Fitness and Physique Magazine. Kenneth is the official host of Natural Bodybuilding cable television show (Adelphia 2000-2003).
PHOTO BY: Natalie Lynn Lichtenbert
Good Nutrition WRITTEN BY: Natalie Lynn Lichtenbert
G
ood nutrition. It’s so easy to get all caught up in trying to eat healthy that we often make it harder than it is, leading to frustration and failure. Taking a more gradual approach while educating ourselves on the ins and outs, while learning the proper way of going about things will ensure long-term success and even pleasure in the process! Did I learn the hard way or what?! I went from eating coffee yogurt every morning and Taco Bell at least three nights a week to a very strict competition preparation diet. Talk about being messed up! My stomach was a wreck with suddenly adding all that protein and vegetables to my diet. I was bloated from all the new food and had severe abdominal cramps from all the sugar-free gum I had started chewing. I knew nothing about the amount of nutrients our bodies needed and in what proportions. And so I learned the hard way. With my PT clients, I break down nutrition into three important components: Food Choices, Food Proportions and Food Variety. I found that by breaking it down this way, a good knowledge is gained by my clients…which ensures long-term success!
Food Choices This is one of our biggest hurdles to learn and understand, and also in my book, the most important thing you can learn to access great nutrition and fitness success. In changing the type of foods we eat alone, it’s been proven to help manage blood pressure, decrease chronic disease and in general, eases overall body pain, inflammation and just feeling bad. Foods are broken down into three groups: Proteins, Carbohydrates and Fats while choosing all natural, non-processed, organic and even anti-biotic free foods. As a general rule, avoiding boxed or canned food is a quick and easy rule to determine which food choices are healthier. I also warn my clients on the side effects of eating low-carb, “fat free” foods! Often these products leave us feeling less satisfied, leading us to eating more calories as we subconsciously eat more to make up for this feeling. Worse yet is that low-carb and fat-free foods have the wonderful ability to irritate our GI systems and are way saltier. This totally negates our attempts of eating better and increasing our health!
Food Proportions The next biggest step! Its one thing to eat healthy and another to eat a ton of healthy food! Remember, the Gold Rule of weight loss and weight management is to eat less calories for loss and the same for management compared to the amount of calories you burn daily. Too much of a good thing can hurt you and moderation in everything is key! For example, too much protein is hard for your kidneys to filter through. The general recommendation is about 0.6 grams of protein per pound of bodyweight. Sugar as we all know, if eaten in great amounts, can lead to diabetes amongst other chronic illnesses. Fats…well, we all know about increased fat levels causing heart disease. Yet, eating too little of these nutrients starves the body of valuable components that are necessary for basic body function. Including fats! Fats are used in our body for the making of many important hormones that regulate all of our processes. As a general rule of thumb, I ask my clients to eat five smaller meals a day, incorporating protein into each along with low-glycemic carbohydrates and small amounts of healthy fats. Knowing how many calories your body burns on a daily basis via use of a heart rate monitor can be valuable also so that while monitoring your daily caloric intake, you know exactly where you fall in regards to eating as many calories as you are burning.
Food Variety This is the toughest one for me and I think for a lot of us! Yes, I eat healthy and watch my calories…but I tend to eat the same foods daily when I get lazy! Yes, this makes food preparation a little more convenient, but it can also hurt your body by once again, not getting all the nutrients that it needs. Our body needs so many vitamins, minerals and trace elements that we could not possible eat it all in one day. By varying the types of foods we are eating daily, switching up the types of fruits, veggies, proteins and fats that we are eating, we can eat with more confidence that we are meeting our body’s needs. And yes, there’s those wonderful little pills and concoctions called supplements. However, they are not always in the best form for our body to utilize it. In general, a lot of the supplements we take in, end up as wasted money down the drain…you know the one! Needless to say, it’s taken me a long time to get my body healthy, even after I started the life of “fitness”. It’s only been through trial and error, a lot of reading and schooling that I have learned that nutrition is a science, for all of us. And when we put a little effort into learning more about it and taking the effort to live our lives in a new way, good nutrition can work wonders for us. As I enter my forties, I have far less body issues than I hear a lot of people similar to me in age are going through. I can’t help but smile just a bit
ABOUT THE AUTHOR: Born a dancer, Natalie Lynn Lichtenbert started her active career in ballet, tap, jazz, modern and hip hop dance styles. Also, being very active in sports, she participated in cheer, swimming and soccer. Natalie currently keeps up her health and mental attitude while being a nationally recognized model, personal training, working as a photographer, continuing her fitness career, acting and following her environmental endeavors. She holds a Bachelor of Science in Medical Technology with extended studies in Molecular Pathology. She currently resides in Chicago, Illinois. Photo Credit: Mike Williams.
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Spiritual Fitness The Resume of Jesus Christ Address: Ephesians 1:20 Phone: Romans 10:13 Website: The Bible. Keywords: Christ, Lord, Savior and Jesus
Objective My name is Jesus -The Christ. Many call me Lord! I've sent you my resume because I'm seeking the top management position in your heart. Please consider my accomplishments as set forth in my resume.
Qualifications • • • • •
I founded the earth and established the heavens. (Read Proverbs 3:19) I formed man from the dust of the ground. (Read Genesis 2:7) I breathed into man the breath of life. (See Genesis 2:7) I redeemed man from the curse of the law. (See Galatians 3:13) The blessings of the Abrahamic Covenant comes upon your life through me. (See Galatians 3:14)
Occupational Background • I've only had one employer. (See Luke 2:49) • I've never been tardy, absent, disobedient, slothful or disrespectful. • My employer has nothing but rave reviews for me. (See Matthew 3:15 -17)
Skills/Work Experiences Some of my skills and work experiences include: • Empowering the poor to be poor no more, healing the brokenhearted, setting the captives free, healing the sick, restoring sight to the blind and setting at liberty them that are bruised. (See Luke 4:18) • I am a Wonderful Counselor. (See Isaiah 9:6) • People who listen to me shall dwell safely and shall not fear evil. (See Proverbs 1:33) • Most importantly, I have the authority, ability and power to cleanse you of your sins. (See I John 1:7-9)
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Educational Background • I encompass the entire breadth and length of knowledge, wisdom and understanding. (See Proverbs 2:6). • In me are hid all of the treasures of wisdom and knowledge. (See Colossians 2:3) • My Word is so powerful; it has been described as being a lamp unto your feet and a light unto your path. (See Psalms 119:105) • I can even tell you all of the secrets of your heart. (See Psalms 44:21)
Major Accomplishments • I was an active participant in the greatest Summit Meeting of all times. (See Genesis 1:26) • I laid down my life so that you may live. (See II Corinthians 5:15) • I defeated the arch enemy of God and mankind and made a show of them openly. (See Colossians 2:15) • I've miraculously fed the poor, healed the sick and raised the dead! • There are many more major accomplishments, too many to mention here. You can read them on my website, which is located at: www dot - the BIBLE. You don't need an Internet connection or computer to access my website.
References Believers and followers worldwide will testify to my divine healing, salvation, deliverance, miracles, restoration and supernatural guidance.
In Summation Now that you've read my resume, I'm confident that I'm the only candidate uniquely qualified to fill this vital position in your heart. In summation, I will properly direct your paths, (See Proverbs 3:5-6), and lead you into everlasting life. (See John 6:47) When can I start? Time is of the essence. (See Hebrews 3:15).
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The Champions of Fitness
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Neda Iranpour
Age: 32 Hometown: Sacramento, CA Show: WBFF 2011 Edmonton Championship Division & Placing: Short Class- !st Place (earned Pro Card)
How did you get started in your sport?
I saw WBFF Bikini Pro, Chady Dunmore on the cover of a fitness magazine and when I realized she's from Northern California I knew she would make a great local news story. I am a local news reporter and weather caster in Sacramento and am always on the search for positive, inspiring stories that can entertain and inform our viewers. Chady's story was exactly that! During the interview with Chady, she woke up the athlete inside me. She reminded me how much I love to workout. So I joined Chady and four other strong, fit women every morning at the gym. We are all now the best of friends almost 1.5 years later! I watched them prepare for competitions and never thought I could do it, until I saw my body transform. I realized I have the tools and support from my friends and family, so I should just go for it! I put all of my heart and soul into preparing for the WBFF show in Edmonton, Canada. I train hard, eat clean, and work full-time as a newscaster. I am also a meteorology student, and I blog about this crazy life at www.lightenupwithneda.com but I wouldn't want it any other way! PHOTO BY: David Ford
Why do you compete?
Simply put, I love this lifestyle. Getting ready for a competition is rewarding, exciting, and worth all of the sacrifice. I have also gained friendships that will last forever. Competing has helped me clear out the negativity and clutter in my life because there's no room to allow anyone or anything to bring me down. The plan I have now is a healthy one that I hope will set the stage for another WBFF win!
What piece of advice do you give other women when training for your sport? If it's not healthy, it's not worth it. I learned the hard way that overtraining can nearly kill you. I was having way too much protein, lifting too much, and not sleeping enough and my kidneys, liver, and thyroid have all suffered from it. I had toxic blood and I was never allowing my body to find its balance because I was never getting enough sleep. All i wanted was to win, so I lost sight of what truly mattered. I have since become an AFAA and NGA certified personal trainer and a ZUMBA and AFAA aerobics instructor. I am constantly reading about nutrition and the way the body works‌our bodies are fascinating! You can push yourself to be your absolute best, then push some more! But please remember, this sport should be healthy and fun.
PHOTO BY: David Ford
It's not worth jeopardizing your health or your spirit. Sure, the diet/training can be stressful at times, but that's in everything we do. You have to remember why you're doing it and make sure you are always gaining strength and knowledge while improving your health each day. You are on stage for a moment in time, but your body is yours to be proud of for as long as you let it!
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Sam Ly
Age: 26 Hometown: Kingston, Ontario, Canada Show: WBFF US Central Championship, April 28th, 2012 Division & Placing: Diva Bikini Short - 1st Place and Overall (earned Pro card) Show: Ottawa Natural Classics, June 16th, 2012 Division & Placing: Bikini Medium - 1st Place and Overall
How did you get started in your sport?
PHOTO BY: Gord Weber
Basically, I got out of a serious relationship. I was really sad and didn't feel good about myself. My self esteem was at an ultimate low, and to be honest, I was feeling sorry for myself a little too much. I needed to find an outlet. So, I turned to the gym. It made me feel incredible. It became my obsession. I was in there everyday and never wanted to leave. I became a gym rat. With the new year, my resolution was to: (1) eat healthy (I was the type of girl who was naturally really skinny to begin with and could get away with eating ANYTHING. I could not gain weight). (2) I wanted to work out to build muscle so I wasn't just skin and bones. (3) I wanted to do something I would NEVER ever do. I have been very shy all my life and my biggest fear is be in front of large groups of people. In school, I was the kid who sat at the back who never asked questions in class and dreaded when I got called out. I have stage fright and the thought of it made me want to vomit and have panic attacks. What better way to hit all 3 birds with one stone? COMPETING! You have to follow a strict healthy diet, train hard in the gym, and prance around stage in front of hundreds of people. This was my year for major changes. Surprisingly, I wasn't as nervous as I thought I would be, and in the end, I LOVED being out on the stage. Although it was a big blur, I am addicted!
Why do you compete?
I continue to compete because it has inspired so many people, the people who knew me back in school who were blown away that I stood in front of hundreds of people all by myself. The inboxes I get from strangers, the people who come up to me after the show saying how stunning I look and how much I have inspired them is PRICELESS. I want to motivate, inspire and help people live a healthier lifestyle. This is my calling.
What piece of advice do you give other women when training for your sport?
My advice to women who want to compete is BELIEVE in yourself! Not a lot of people believed in me because I was literally a toothpick. I was told by many people I was too skinny, too small and did not have enough muscle. That was my fuel that kept burning in me. The more people doubted me, the more I believed in myself! You have to believe and reassure yourself through positive affirmation. ANYTHING is POSSIBLE - you just have to have faith and the will to do it. Another thing is to never look at your competition. The only person your competing against is yourself. It's you and the judges, nobody else matters. Be happy with how you look on show day and just rock the stage like you own it!
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PHOTO BY: alG Photography
Laura Marenco Age: 36 Hometown: Indianapolis, IN
Show: NPC Indianapolis Championships, June 9th, 2012 Division & Placing: 1st place in Masters, 1st in B Class Show: NPC GNC Classic in Indiana, June 2nd, 2012 Division & Placing: Masters - 1st place, Open B Class - 2nd place
How did you get started in your sport?
I got started competing in Figure in 2007 as soon as I got married and done with college. It was a goal I had since my early 20's but I could not afford it, nor did I know where to get started. I was overweight as a teenager and wanted to learn to live a healthier lifestyle and I needed a goal. So this was the perfect challenge for me.
Why do you compete?
I try to compete every year so that I can stay in good shape and stay focused and challenged. I am a personal trainer so I need to keep my competitive edge and I love the process of contest prep! and of course placing 1st is always a great motivator! I gained close to 60 lbs with my pregnancy 4 years ago, a year after I had my son I was back on stage placing 1st in my class at at National Qualifier.
What piece of advice do you give other women when training for your sporT?
To be consistent with both diet and training, build a good foundation, and focus on your health! Rome wasn't built in one day and neither will a great athletic physique. It takes time and patience, but if you can hang in there, the reward is enormous! Be true to yourself and compete for the right reasons: for yourself and no one else.
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PHOTO BY: Fab Photography
PHOTO BY: Reny Ramos of Flipstyle Photography
Carla Nicholle
Age: 27 Hometown: Baton Rouge, LA Show: NPC Camellia Championships, May 26th, 2012 Division & Placing: 1st Place Bikini Class C & Overall Bikini Division Champion (my very first show!)
How did you get started in your sport?
I got into fitness after having my daughter 10 months ago. I had gained over 70 pounds during my pregnancy due to poor eating habits and was committed to losing every pound of the baby weight. I started weight training for the first time and loved the results and the way my body responded to the workouts. Someone mentioned competing to me at the gym one day, so I started to look into it as a way to stay motivated and stay in shape. I hired a trainer and joined a competition team a few weeks later and began my journey to the stage!
Why do you compete?
At first, I just wanted a reason to stay in shape and I enjoyed having a goal to reach. After meeting so many of the girls on my team, training with my coaches and stepping on stage for the first time, I completely fell in love with the sport. I love the friendships that I have formed, traveling, cheering my teammates on, and striving for that ultimate goal of attaining my IFBB Pro card and one day competing in Olympia Weekend. The ambition, focus and discipline of my teammates and the other athletes that I have met are truly admirable and I am proud to be a member of the NPC. I will continue to compete and explore everything the organization has to offer! This sport is amazing and I can’t imagine not being a part of it!
What piece of advice do you give other women when training for your sport?
Do not ever listen to the negativity of others! No one knows what great things you are truly capable of, so if this is your passion, go after it 100% and don’t let anyone bring you down! Stay focused, and keep pushing even when things get rough. Don’t let a loss discourage you and cause you to give up. Keep going no matter what! Your time to shine will come! Make friends, be kind to every athlete and have fun! And lastly, never lose sight of what’s truly important in life. Keep your family, significant other and true friends close to you and never take them for granted. It’s easy to get lost in this sport and get wrapped up in yourself, but stay grounded! Being in the spotlight is fun, but it’s temporary glory. Take care of your relationships, take care of your home and stay true to those who care for you. 90.
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Christina Hayden Age: 36 Hometown: Sudbury, Ontario
Show: GNC Festival City Stratford Championships, April 14, 2012 Division & Placing: Masters - 2nd place, Open - 5th Show: Sudbury Championships, May 12th 2012 Division & Placing: Masters - 2nd place, Open - 3rd place
How did you get started in your sport?
I got started in the sport as a lifestyle client of Aleisha Hart in 2010. I wanted to lose some weight and feel comfortable with myself again. I have dreamed about competing since 2000. Once I achieved my goal weight that I had set for myself, my coach Aleisha suggested that I do a competition. From that day on, I never looked back. Now, I can't imagine my life without the sport.
Why do you compete?
I compete for the feeling I get in achieving my goals. I think competition is good for ones' health. Setting goals, short and long term are very important. They push you to step out of your comfort zone. When you are out of your comfort zone, amazing things can and will happen. Striving to improve is what drives me to compete.
PHOTO BY: Craig Solomon
What piece of advice do you give other women when training for your sport?
Don't ever give up on yourself. Believe in yourself. You can achieve anything that you dream. All the steps that you make toward your goal gets you closer and closer. Your mental focus and determination to succeed will get you through anything. Have faith....
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PHOTO BY: Chuck Hersh Photography
Jessica Starr
Age: 27 Hometown: Boca Raton, FL Show: Bikini Universe, June 22nd, 2012 Division & Placing: Bikini - 1st & Overall Bikini Universe International Champion
How did you get started in your sport?
I was a former dancer with ballet Arizona and was introduced to Pilates around the age of 15. I began teaching classes at my local gym where my interests ventured into weight and functional training.
Why do you compete?
I compete to honor the discipline, commitment and dedication of my work as a role model for others and myself.
What piece of advice do you give other women when training for your sport?
Bring yourself to the stage! Don’t be concerned or hung up on what others are doing, be the best you can be and remember the greatest competition is to be better than yourself each day.
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Bry Jensen
Age: 22 Hometown: Vancouver, BC, Canada Show: Western Canadians, May 19th, 2012. Kelowna, BC Division & Placing: Bikini A Short 7th Place
How did you get started in your sport?
Though I was an active kid in my childhood, I dealt with a very limiting lung condition that progressively made me more and more sedentary. I was weak, I had no energy, I struggled with extreme insomnia, and by the time I was 19, even climbing a flight of stairs without getting winded was a physical challenge. That was intolerable, and simply stated, I got involved in working out because I was frustrated! I couldn't limit myself the way my condition was, and I had to do something. From that very moment, it did not take me very long to fall in love with lifting, and the strength and energy I gained!
Why do you compete?
Deciding to compete was the result of many motivations: First, there are areas of my physique that I occasionally feel are weak (shoulders and glutes), and I wanted an intensive goal to help me drastically change those attributes into greater strengths for my overall aesthetic. Second, I wanted to experience competing at least once in my life, to be able to give insight and opinions as it is an oft-discussed fitness topic. However, most importantly, I wanted to do something that would help kick down the doors to my fitness modeling career. I wanted to put myself out there, at the next level.
What piece of advice do you give other women when training for your sport?
Consider competition for the personal journey it is rather than how you place in comparison to other women. Competing is an experience in self-discipline, overcoming obstacles, discovering your true fortitude, and turning your weaknesses into attributes. With this mindset, you can achieve anything, and you will never feel defeated. Judging is always subjective, but how you feel about the work you put in is entirely up to you.
PHOTO BY: Dwayne Girvan Photography
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RESISTANCE TRAINING Lifting Weights to Maximize Running Performance
WRITTEN BY: Rosie Chee, BExSpSc
PHOTO BY: Tony Mitchell of OAMG
Introduction To improve running performance for a marathon, one must RUN. Running mileage is important to building and optimizing a marathon runner’s conditioning. However, aerobic training is not the only training conducive to maximizing marathon performance. It has been suggested that muscular factors that limit endurance and differences in anaerobic power are better indicators for determining marathon running performance. Therefore, RESISTANCE training should not be neglected in the marathon runner’s periodized training programme, as it provides many benefits.
Benefits of Resistance Training for the Marathon Runner Endurance Lifting weights improves long-term endurance and time to exhaustion, especially in more trained individuals. Improving endurance increases the glycogen content of the trained muscle, allowing the marathon runner to conserve anaerobic energy, which can increase their lactate threshold, thus causing a decrease in blood lactate during the marathon.
Power and Strength Lifting weights improves power and strength, especially when performing endurance training. Improved power allows the marathon runner’s muscle to produce more force, allowing them to work at a lower percentage of their maximum strength, thus increasing their ability for explosive movement when required, such as up hills and during the final sprint. Improved strength also improves running economy for better mechanical efficiency, muscle coordination and motor recruitment patterns.
Running Economy Lifting weights improves running economy, in as little as 10 weeks, by decreasing oxygen consumption through improving muscle mechanics and neuromuscular efficiency. Improving muscle mechanics and neuromuscular efficiency also decreases joint stiffness, allowing the marathon runner to run at higher speeds.
Resistance Training for the Marathon Runner The purpose of the marathon runner, including resistance training in their periodized training program, is to improve muscular endurance, strength, power, and promote neural adaptations, to positively affec t their marathon running per formance. As with their aerobic training (i.e. running mileage), resistance training should be periodized, with each phase focused on a specific goal (i.e. endurance, strength, strength endurance, and anaerobic power). AUGUST 2012 • FitnessX Magazine
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Example of Resistance Sessions for each Phase of the Marathon Runner’s Training Endurance (Recovery is 60 seconds between exercises) UPPER BODY FULL BODY
LOWER BODY
Strength (Recovery is 2-3 minutes between working sets) UPPER BODY
LOWER BODY
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ANAEROBIC POWER (Recover y is 2-5 minutes between sets)
A mixture of strength work using lower repetitions and heavier weight, plus plyometrics.
UPPER BODY LOWER BODY
Conc lu si o n Resistance training has many benefits for the marathon runner, including improving endurance, strength and power, and running economy. Therefore resistance training should be included in the marathon runner’s training programme, periodized with their running mileage for specific goals in different phases of their training. References
Bassett, D. R. & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Med Sci Sports Exerc, 32(1). (p. 70-84). Bean, A. (2001). The complete guide to strength training (2nd ed.). London, GB: A & C Black. Daniels, J. T. (1985). A physiologist’s view of running economy. Med Sci Sports Exerc, 17(3). (p. 332-338). Dawson, B. (1996). Periodisation of speed and endurance training. In P. Reaburn & D. Jenkins (Eds). Training for speed and endurance. (p. 7696). NSW, Australia: Allen & Unwin Pty. Fleck, S. J. & Kraemer, W. J. (1997). Designing resistance training programmes. Champaign, IL, USA: Human Kinetics. Folland, J. P. & Williams, A. G. (2007). The adaptations to strength training: Morphological and neurological contributions to increased strength. Sports Med, 37(2). (p. 145-168). Hennessy, L. C. & Watson, A. W. C. (1994). The interference effects of training for strength and endurance simultaneously. J Strength Cond Res, 8(1). (p. 12-19). Johnston, R. e., Quinn, T. J., Kertzer, R. & Vroman, N. B. (1997). Strength training in female distance runners: Impact on running economy. J Strength Cond Res, 11(4). (p. 224-229). Jones, A. M. & Carter, H. The effect of endurance training on parameters of aerobic fitness. Sports Med, 29(6). (p. 373-386). Jung, A. P. (2003). The impact of resistance training on distance running performance. Sports Med, 33(7). (p. 539-552). Marcinik, E. J., Potts, J., Schlabach, G., Will, S., Dawson, P. & Hurley, B. F. (1991). Effects of strength training on lactate threshold and endurance performance. J Appl Physiol, 23(6). (p. 739-743). Morgan, G. T. & Glywyn, G. H. (1997). Cross-training for sports: Programs for 26 sports. Champaign, IL, USA: Human Kinetics. Paavolainen, l., Hakkinen, K., Hamalainen, I., Nummela, A. & Rusko, H. (1999). Explosive strength training improves 5km running time by improving running economy and muscle power. J Appl Physiol, 86(5). (p. 1527-1533). Potach, D. H. & Chu, D. A. (2000). Plyometric training. In T. R. Baechle & R. W. Earle (Eds.). Essentials of strength training and conditioning (2nd e.). (p. 427-470). Champaign, IL, USA: Human Kinetics. Tanaka, H. & Swensen, T. (1998). Impact of resistance training on endurance performance: A new form of cross-training. Sports Med, 25(3). (p. 191-200).
ABOUT THE AUTHOR: “Think like a Champion. Train like a Warrior. Live with a Purpose.” Lifetime natural athlete and multiple NZ National track and road cycling Champion, internationally published fitness columnist and exercise physiologist, Rosie "The Female Terminator" lives her motto; constantly challenging the “impossible”, always striving to be her best; seeking to inspire and motivate others, to educate and empower them to make positive lifestyle choices that improve their quality of life. To contact Rosie, visit www.rosiesmusclerevolution.com. Photo Credit: Dan Ray.
AUGUST 2012 • FitnessX Magazine
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A little
"Mommy Time"
= Positive Results with Your Health! S
Although, at times, I start out feeling guilty because I am taking time away from your family, I can’t think of a better reason to make focus on myself. Now, “mommy time” isn’t only for watching my favorite show on TV or painting my nails (Although those are nice perks to throw in every once in awhile) I use my “Mommy time” to maintain a healthy lifestyle. The personal benefits of being healthy are well documented. Increased energy, clear thinking and beaming self confidence are great benefits, but the biggest positive I draw from my healthy lifestyle is that I am leading by example for my children to learn to do the same with their lives. 98.
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WRITTEN BY: Trish Kish
PHOTO BY: Tim Dardis
o, I’m driving down the street with 3 tired, screaming kids in my van and I think to myself… “Is this really happening to me right now?” My oldest is a free-spirited, 8-year-old daughter that loves to belt out the latest top 40 tune on her way to dance. After dropping off my daughter at dance, we need to take my 6-year-old son (who is in the back seat trying to teach my 2-year-old son how to punch hard) to hockey practice. When I get to hockey practice, my time will be spent chasing my 2-year-old up and down stairs, under bleachers, and of course, a quick trip to see the zamboni. This is no news flash, but we all know life can get overwhelming at times. Days like this can cause me to feel like I am getting pulled in 20 different directions, feeling that there is not enough time in the day to get everything done. These days…moments exactly like this…are exactly the reason why I need to schedule in the time to give myself the well deserved (and often long overdue) “mommy time” to recharge my batteries and reflect on everything happening in my life. Do you take time out for some “mommy time”? If not, there are many reasons you should.
Making a lifestyle change is never easy – no matter how big or small. Many people would give up before they even start. Convincing themselves that the mountains are too high, it’s too hard to make the changes, maintaining the status quo is easier. But if you aren’t willing to make any changes – don’t expect different results! Being a mother can leave you feeling exhausted and unmotivated, but the reality is, taking time for yourself a few days a week may be one of the most rewarding moves you make. Once you get moving you’ll notice changes. Changes like an increase in energy, your confidence begins to soar and your overall you feel like a “better person”. I can’t express enough how important it is to carve out a little bit of time outside of your work and family.
What can you do right now that can get you moving towards the new healthier you that you dream of? Here are a few of my favorite tips to start yourself moving in the right direction:
• Start with small changes in your daily routine so it doesn’t seem overwhelming
• Learn how to cook all the foods you love in a healthy way • Commit to another person. Meet up with a with a girl friend and motivate each other. There’s no rule saying you need to be in a gym • Plan your meals and keep healthy snacks with you • Find some fun family filled activities.
• Do activities you enjoy.
I believe that the whole family benefits from having a mom who’s happy and healthy. When mom has the energy to be the mom she’s always wanted to be, that positive energy and happiness spreads through the rest of the family faster than you would ever imagine! If you go into it with a positive attitude I promise there will be positive results.
“Success is the sum of small efforts, repeated day in and day out.” -Robert Collier
PHOTO BY: Paul Buceta
MUA: Lori Fabrizio
ABOUT THE WRITER: First and foremost, Trish Kish is a wife and mother of 3. She is a certified personal trainer as well as a natural bikini/fitness model competitor. Trish has loved fitness for as long as she could remember. She has a passion for being a mother, as well as a passion for health and fitness. Trish is also aware of how difficult it can be to make time for herself when raising a family. Trish states, "It takes work to manage it all, but it definitely can be done." Trish tries to set a good example for her children. She and her husband really make an effort to teach their kids the benefits of healthy eating and exercise. They both have an online personal training business where they work closely with their clients on combining exercise and healthy eating. Trish's mission is helping others achieve a healthier, happier lifestyle. Photo Credit: Alex Gadamer.
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MAKEUP BY: Pamela Pimpleton
PHOTO BY: Angela Elliott
Why It's Important and How To Keep It Fun!
WRITTEN BY: Leha Long
time also. It's a great way to catch up plus you are pushing each other. It's easier to stop doing something when you are doing it alone, but when you have a cardio partner you hold each other accountable. Another fun outdoor activity is riding a bicycle. This is a great way to spend time by yourself, with friends, and/or your family while exercising.
L
ove it or not, cardio is a must! As much as I love to exercise cardio is not one of my favorites. I would rather lift weights than to do cardio on any given day, but I know the health benefits of that it brings, so I try to find fun ways to integrate cardio into my workouts. Research shows that cardiovascular activities helps to prevent heart disease. That's not the only benefit though -- cardio helps you to loose weight, maintain a healthy lifestyle, and it boosts energy levels. Whether if you are a fan of cardio or not it's important to stay active, but there are ways you can do this and beat the boredom. Now that the weather is warming up I really enjoy running and doing plyometrics outside. I tend to get bored using machines, so I do something different everyday to be creative. Recently, I've been taking my cardiovascular activities outside at a local park. Running and doing plyometrics at the park with a friend has made it even more fun for me. It's like we have our own little boot camp! We enjoy running, skipping, side skips, jump squats, and jump lunges. When we come up to a bench at the park we do step ups, and running up and down stairs is definitely a good way to burn fat. Doing cardio with a friend breaks up the
Taking classes at your gym or boot camps is a great way to get your heart pumping! Try out a spinning class or a kickboxing class. Remember to switch out your cardio just like you would your weight training sessions to keep your body guessing and tl keep from hitting a plateau. Check around your area for boot camps. These are fun and most of the time they are free to join. When I have to do at least an hour of cardio,w3 I will usually take a hour long class to push me. Grab a partner and take a dance class! There are many types of dance classes you can take. Check around your local gyms and studios for Zumba, hip hop, and salsa classes to name a few. If you are not able to get outside, or if you prefer using machines a great way to keep your body guessing and to prevent you from getting bored is to use a variety of machines during your cardio session. For example, if you need to do 45 minutes of cardio do the stair mill for 15 minutes, the elliptical for 15 minutes, and finish up your last 15 minutes on the stationary bicycle. Something you can do to help you pass the time is to play your favorite music, or read a fitness magazine for motivation. Whatever you choose to do for your cardiovascular activities remember to make it fun. Choose something different each day, and get your friends and family involved. You will definitely feel better, look better, and look forward to it each day.
ABOUT THE AUTHOR: Leha Long is from Atlanta, GA. This February 2012 FitnessX Cover Model is a published fitness model, national-level NPC Bikini competitor, writer, trainer, nutritionist and actress. Please check out her website at www.lehahealthandfitness.wordpress.com for more information. Photo Credit: BillyBow Photography.
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PHOTO BY: B-House Photography
Health & Fitness… How do we
find a balance?
WRIT TEN BY: Jeanette Ortega, CPT
W
e are so busy nowadays, we have family, full time jobs, children, sports, activities, social events and the list goes on. I have so many clients ask me how do I find the time to work out and stay healthy. Where is the balance? I feel this is a very valid question for many because we neglect time for ourselves and allow the busyness of life to dictate our health habits or lack thereof. I always start by saying, my personal health and fitness is my lifestyle. I schedule my workouts into my daily planner as an appointment and rarely do I ever cancel the appointment with myself. I see it this way, I am the only person who will take care of me 100%, if I am better for myself I will be better for my business, my clients, my family and every other aspect of my life. The energy and peace it provides me is what allows me to give back to everyone that walks thru my gym and my life. So … I say let’s take this in steps. First, truly recognize your own value; know that you are worth an hour a day
to work on yourself. Second, go through your schedule and truly find that hour that you can block out for yourself at least 3-4 times a week and make the commitment not to cancel it. Third, start moving … pick which form of exercise is right for you. Many prefer working out outdoors, some need a trainer for the accountability and knowledge, and some enjoy group session workouts. Whatever it is, STICK WITH IT! Don’t allow yourself excuses or justifications, be STRONG and truly remember the “WHY” of why you are doing this. Post an old picture of yourself for motivation, a dress size, an event, or anything that encourages you and keeps you on your path. It’s hard work, no doubt about it, but it’s so worth the many great feelings that come out of it; self accomplishment, increased self-esteem, more energy for your children, more energy at work, and self-satisfaction. I work hard on myself every day, not just physically but spiritually and mentally as well. These are all connected, and the more we understand that, the better we become!
ABOUT THE AUTHOR: Jeanette Ortega is the Owner/Founder of Jeanette Ortega’s Boot Camp and Extreme Results Fitness Studio. She is the Creator of her own "Fit Team: The Ortega Hunnies". She is a nationally ranked Fitness and Bikini Competitor. Jeanette has been a fitness model for select magazines and sports clubs. She was featured in Ms. Fitness magazine (summer 2004) and her articles have been published in the San Fernando Valley Newspaper and Oxygen Magazine. Please check out her wesite ExtremeResultsFitness. net or email her at Jeanette.ortega@yahoo.com. Photo Credit: B-House Photography.
AUGUST 2012 • FitnessX Magazine
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I Overcame the Battle Within by Making a Choice to Live the Healthy Lifestyle!
WRIT TEN BY: Alyssa Lemus, CPT
S
ince I can remember, I've always been quite chubby. In junior high school, I didn't mind my weight, but once I hit high school, I began to become unhappy in my own skin. I suffered from low self-esteem and was continuously jealous of the girls around me who were fit, healthy and athletic. I wished nothing more than to be just like them. I was uneducated, however, and always assumed that the way to a thinner body was to simply just not eat. I was so wrong! Before I hit college I was 150lbs, 32% body fat at just 5'1". I knew this needed to change because my unhealthy habits were getting the best of me and I deserved to be happy and healthy for once in my life. I refused to continue through this unhealthy journey throughout my college years. In 1996, my mother was diagnosed with breast cancer and clearly at the time I was too young to really understand what breast cancer was and the risk factors associated with it. But as I grew older, I began to research it more and had found out breast cancer didn’t even run in my family. In all honestly, my mother didn't live a healthy life, nor did she watch what she ate; she simply lived to fulfill her own happiness. Clearly, there is nothing wrong with that, but I started to ponder that maybe her unhealthy lifestyle is what lead to her cancer. I remember my mother going through chemotherapy, losing her hair and laying sick in bed all day. Although it took me some time to change my unhealthy habits, I eventually did because I did not want to be at risk so I began to take baby steps to healthier life. I subscribed to a fitness magazine, I cut out soda, and I began to bike ride daily. I quickly saw these small changes make great impact on my body and my energy. That was the start of my new beginning! I wanted more. Soon, I began to replace more and more of my processed foods with good alternatives. I logged my calories daily, packed my own lunches, and cooked in bulk. I found the most struggle in my weight loss journey was balance. I was a full-time student and worker all while trying to balance clean eating with daily exercise. I made sure to schedule in my training just like I scheduled in my school study sessions therefore I had no excuse by doing this. It took me three years to lose 40 pounds but I told myself, “this is not a ‘diet’ anymore, this is your lifestyle.” When I finally got the courage to step inside the gym from continuously training outdoors, I'll never forget when the manager of my local gym suggested I enter a fitness competition. I thought he was out of his mind. Never in a million years would I step on stage in a tiny bikini. All my life I've been self-conscious about my body, I just couldn't find the courage in me to ever do it. I remember him constantly reminding me how much I should really compete. I finally gave in. I entered my first bikini competition and I'll never forget that day and how accomplished I felt when it was all over.
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"You CAN make yourself
and your life different. You deserve to be happy and healthy for the rest of your life. You just have to want it. You have to push past your limit. Run that extra mile... It’s the little things, added up, that make the greatest changes in life.
"
The 12-week preparation was a major roller coaster. I could barely sleep for 12 weeks because I was always so nervous, yet excited at the same time I didn't know what expect. I didn't a have a coach of any sort. I planned out my own diet and training. At the end of the 12 weeks I was 105lbs and 11.5% body fat. I did it! As I look back, I remember my struggles and tears of when my goals seemed so far away. I started with an unmotivated mentality and ended up with an unstoppable mental outlook. I share this with you because I want to be proof that whatever it is you want to achieve in life, will come with consistency and patience. If you want it that bad, it's there -- so go get it!
Photography/Stylist: Dee Do Makeup: Steve Kassajikian Hair: Julie Chau
ABOUT THE AUTHOR: Alyssa Monique Lemus is from Orange County, California. She is a drug-free bikini fitness competitor, personal trainer, sponsored elite athlete and blogger for Quest protein bars. A recent graduate from the University of California, Irvine with a degree in Public Health, she wants to continue her education towards being a certified physician assistant and holistic nutritionist. Her passion is to motivate others reach their highest fitness goals. She believes living a fit life is an ultimate blessing. Photo Credit: Nga Azarian.
AUGUST 2012 • FitnessX Magazine
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Just Say . . .
YES! P
WRIT TEN BY: Nikki Utley
eople see me and think I am a ray of light. I laugh loud, smile a lot, shout to the world I’m hot, wave my poms poms for those who need a good cheer, grace the stage in bikini without any fear, hug a friend when she can’t hold back the tears…but there is an inner battle going on inside of me that people can’t see.
PHOTO BY: B-House Photography
I nearly lost the battle 5 years ago. Even though I had a great career, dressed really well, drove a nice car and looked like I was a happy, successful woman….deep down I did not like me. There were voices in my head declaring I wasn’t good enough. "See, you didn’t get the job to work for The Oprah Show", "...you didn’t get that raise", "...you’re always going to be broke", "...you ain’t never going to have kids", "...you can’t keep a man". I believed these voices to be true, especially when it came to men, because all my relationships with men were 'dead ends'. I dated guys who had no real interest in getting to know me beyond the parameters of my bed. Yet, I still wanted them to love me anyway. My failed relationships with men sunk my already low self-esteem. The more my spirit sank, the more I tried to deceive the world with my outward appearance. Fake smile, fake make-up, fake hair and nails, fake clothes, fake car. Everything about me was fake. If anyone tried to pry into my life, I would shut them down. I hid from the world so no one would know what was really going on with me. I didn’t want to talk to friends and if I did I was distant. I isolated myself in my apt after work. I never went out. I stayed home and ate and ate and ate and ate crappy food to medicate.
I gained 15 pounds and was on my way to getting fatter. But on the outside, people saw me as this positive, upbeat woman who was just getting a little thick, no biggie. But behind my pretty smile, there was an ugly frown. Even though I wasn't considered overweight, I still had the mindset of an obese female who just gave up on herself. I felt like I was drowning in darkness. I called this darkness “the monster”. It’s the same monster that I thought hid in my bedroom closet back when I was eight. My mom always assured me the monster wasn’t real. But I saw it. While I was frozen under the covers, I saw my monster. It was a midnight blue beast, stood on two legs with dragon wings on it’s back. It had large scaly claws and green eyes that glowed. Sometimes it whispered my name. This was my monster. It made me feel scared, weak, and helpless. I hated the monster and wanted it to go away. So before going to bed, I decided to turn on the bathroom light down the hall too illuminate the darkness in my room. I sat up in bed, eyeing the closet. I waited for the monster to appear. It never came. It hated the light. 104.
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But now this monster was back to haunt me again. It enjoyed watching me fail. It fed off my fear and weakness. I became paranoid of people actually seeing the real me. I hid some more. I did not want anyone to know how ugly I truly was inside.
I began a new life chapter with saying one word, 'yes'. I started to focus only on saying 'yes' to me and my life shifted. I stopped being fake. I stopped isolating and hiding. I stopped eating crappy food. I stopped partaking in dead-end relationships. I dragged my butt into the gym and kept saying 'yes' to myself even when I felt like Then one day, I spent an afternoon with my Nana. Before saying 'no'. I kept pumping iron until my muscles gave my visit, I made sure I was fashionably dressed with out, kept climbing stairs until my legs buckled, kept flawess makeup. Even my hair was perfectly combed "taeboing" until I passed out, and kept running until my and curled. I wanted to appear happy and healthy even feet hurt. Through this practice of saying 'yes' to me, I though inside I was a hot mess. I found strength. I found truth. I found I was tired of pretending didn’t want Nana to worry about worthiness. I found love. I found beauty. I wanted to be authentic from I started to let my light shine and my me because I could tell she wasn’t feeling too well that day. However, the inside out I really wanted to monster and the bad voices eventually her spirit was strong. She liked beat my monster and silence the went away. telling stories about when she dark voices in my head that was a young girl in Troy, Alabama, So no matter what I look like on th kept telling me 'no' and how much trouble she and outside, there is an inner battle going her brother would get into. She loved getting gifts on inside of me. Everyday, I fight the mean voices and for her birthday, Christmas and Mother's Day because the monster that wants to terrorize me again. But as long as I continue to say 'yes' to me, I win. she was a " Depression baby", and the only gifts they got back then was a good meal. She talked about Begin tomorrow with saying yes to yourself first. It’s all the delicious southern dishes she learned to cook okay to be selfish. Don’t worry. When you are truly and eat growing up. But then she finally said, “Be good happy, every one around you prospers. Believe in your to yourself okay baby. Don’t eat the way I ate. You only worth. Believe in the power of the word 'yes' and what have one heart, one life. Take care of it.” She passed that means for you and then start your new journey. away from heart disease 3 years ago, but what she said You will eventually see positive changes in your life. stuck with me. I needed to start taking care of me. You will feel awesome. Just say 'YES' to yourself and you’ll never want to say 'no' again. I thought of Nana’s last words of encouragement and finally just looked in the mirror. No clothes, no make up, hair “The biggest devil is me. I'm either my best friend or my pulled back…raw looking at me. There stood the woman worst enemy.” -- Whitney Houston 1963-2012 I didn’t want the world to see. But if I was going to make a change, I had to start with the woman in the mirror.
"
.
.
."
ABOUT THE WRITER: Nikki Utley serves as a Producer on a host of acclaimed reality television programs such as NBC’s Emmy-nominated “The Apprentice”, BET’s Prism award-winning “Keyshia Cole: The Way It Is,” and VH-1’s hit show “Celebrity Rehab”. Nikki Utley is currently a Senior Producer on Bravo's top rated "Flipping Out" Season 6. Nikki's love of writing, story telling and her strong desire to motivate others lead her to establish a second career in the health and fitness industry. Nikki utilized her high school track and field experience as well as eight years of studying ballet to help launch her debut in the fitness competition world. After months of intense training and strict diet, Nikki’s physique and image transformed so dramatically that she is now a healthy billboard for women nationwide to change their mind, body, and soul. Nikki's unwavering focus to help women know their worth and discover their inner power to succeed propels her to be a formidable force in the fitness world. Photo Credit: B-House Photography.
Start: Using a medium-heavy barbell, hold bar with hands a little wider than shoulder-width apart. Movement: (A) Start by bringing the bar up to shoulder level with elbows bent. (B) Slowly press the barbell overhead without arching the back -- keep the abs in tight and don't lock the elbows at the top of the movement. Exhale and lower back to start position.
A
B AUGUST 2012 • FitnessX Magazine
PHOTOS BY: B-House Photography
Overhead Barbell Press
105.
AGE is JUST A NUMBER!
WRIT TEN BY: Laurie Delaney
I
’ve heard this phrase a million times as I was growing up and never gave it much thought. But, as I have matured and become an avid fitness trainer and competitor, it means so much to me now. I ask my clients not how they want to look, but how they want to “feel.” Most women just want to feel rested, energetic and motivated. Additionally, they want to be toned, lose body fat and look good in their clothes. I am a strong believer that we should never give up on feeling and looking our best. The opposite phrase I have heard, “I’m too old to wear that, or I’m too old to care how I look,” are very upsetting, because age is just a number and it is never too late to jump on the wellness and fitness track and be in pursuit of your BEST YOU! How old would you be if you were on an island and had no idea how old you were? No mirror, no scale…just how you feel.
Let me tell you from my experience as a trainer, all women from the average 48-year-young clientele to mothers who never exercised to women 82 years young --- One thing is for certain --- Once these ladies put their mind to getting fit, nothing stands in their way. We can all make excuses for why we aren’t the best we can be, but, if you really want to challenge yourself this year, do some research, hire a qualified trainer, and take the step that will change your life forever. It is one of the only decisions you make in your life that you get 100% control over YOUR BODY. One of my biggest mentors in fitness is “Dena Weiner.” Dena will be 50 this year and she doesn’t mind telling people. We should be proud of our age, we invested the years after all, right? Dena has lived a lifestyle of fitness and being healthy since she was young, and look at her today. She is energetic, dynamic, motivated and inspirational. Even if you haven’t lived a life of fitness, there are numerous ladies over 50 and even over 60 who have made significant changes in their body by developing greater muscle, lowering body fat through healthy eating plans and regular exercise. The biggest thing all these women have in common is that they wanted it… they desire to be fit and healthy and they put a value on their own wellness. The result…. They feel and look beautiful. Beauty on the outside can be covered up, sucked in with under garments, surgical enhancements, etc., but beauty from the inside out cannot be hidden. When I hear ladies say “I’m proud of my accomplishments,” it melts my heart, as I am so proud of them as well. They have now become the role models for their family and friends. I believe there is a fine line between accepting yourself the way God made you, and striving to grow and challenge yourself physically and mentally. I promise you it will not be easy, but it is so worth the journey and the result. I propose a challenge to all you readers, and I hope you will do it. We all have body types, so find out what yours is. Read about different body types. Check out the following link http://www.fitnessx.com/training-for-your-body-type/, go through a fitness magazine (preferably FitnessX Magazine) and bikini catalog, and find a body type that is reasonable to achieve. Post that photo somewhere you will see it every day. Make this your new body challenge. Take your current bodyweight, body fat, measurements and take a photo. Mark this as day 1 of your personal challenge and then do some research. Go to www.lauriedelaneyfit.com for some helpful information to get you off on the right track. Getting started is the most difficult thing and once you are on the track, you will find yourself surrounded by like-minded ladies who will encourage and help you along the way. You will not regret challenging yourself and there is no turning back once you do. Even if your not 20 anymore, give yourself permission to feel like you are. It’s OK! Laurie Delaney -- Personal Trainer and Fitness, Figure, & Diva Bikini Competitor since 1999. Laurie has been in the fitness industry since 1993, teaching, learning and applying what she knows to her clients and herself. Since she received her Certification from the American Council of Exercise, she has also been Certified in YOGA, Pilates, Core Synergetics, BOSU Balance, Intensified Strength Training, Lifestyle Weight Management Consultant and as a Clinical Exercise Specialist. Competition life is in her blood and she enjoys the journey...whether it's first place or not. She began competing in 2000 in the Fitness Division, then moved into female Bodybuilding and now competes in the Bikini and Figure Divisions. Laurie competes with Fitness America, NPC, ABA, UNBA, WBFF and INBA/PNBA. She sees competitions as a way to better herself and prove to women over 40 that you can not only be fit, but you can stand on stage and be proud of your hard work. You can visit Laurie's website at http://www.lauriedelaneyfit.com/. Photo Credit: B-House Photography.
106.
FitnessX Magazine • AUGUST 2012
GEO Angel Food Cake Bites with Berries
Ingredients
by Keri Lynn Ford
• 1/3 cup GEO Vibrant Vanilla Organic Egg White Protein Powder • 6 egg whites (fresh eggs separate best) • 1/4 cup almond or oat flour • 6 packets Truvia • 1/2 teaspoon cream of tartar • 1/2 teaspoon xanthan gum • 1/4 teaspoon baking powder • 1/2 teaspoon vanilla extract • 1/2 teaspoon orange extract
Makes about 4 dozen GEO Angel Food Cake Bites.
Directions 1. 2. 3. 4. 5. 6. 7. 8.
Heat the oven to 350º F. Prepare a couple mini cupcake tins with cooking spray or line with mini cupcake papers. In the bowl of a stand mixer combine all ingredients, except flour and GEO protein powder. Beat on low for about a minute, then increase mixer to high and beat until very stiff peaks form for about 5 minutes. The mixture will be look marshmallowy and thick. In a small bowl combine GEO Vibrant Vanilla Organic Egg White Protein Powder and flour of choice. Mix together. Sprinkle half of the dry ingredients over the egg whites and then run the mixer at a moderate speed, or just until the dry ingredients are incorporated for several seconds. Sprinkle the remaining dry ingredients over the egg whites and quickly mix again, this time on high speed, just until ingredients are barely blended. Use a silicone spatula to scrape the sides of the bowl and gently fold the mixture together once or twice. Spoon mixture into prepared mini muffin tin to the top. Firmly tap the pan on the counter to help eliminate air bubbles. Bake for 18-20 minutes or until completely browned on the top. Cool and serve with fresh mixed berries.
***Double the recipe and spray a large flute pan with cooking spray on the fluted center and bottom only, but not on the outer sides of the pan for a more traditional Angel Food Cake. Transfer half of the prepared mixture (after following the above steps #1-6) to the sprayed pan, then use the spatula to smooth the surface. Repeat with the rest of the mixture. Firmly tap the pan on the counter to eliminate air bubbles. Bake for 30-35 minutes or until surface is golden brown. Remove the pan from the oven and overturn the pan and cool upside down. Keri Lynn Ford GEO Sponsored Athlete, National Fitness Competitor, Cover Model + Trainer kerilynnford.com Follow me on Twitter Like me on Facebook AUGUST 2012 • FitnessX Magazine
107.
GEO Summer Peach Cobbler Protein Shake by Keri Lynn Ford
Add all ingredients to blender, milk first, and blend until smooth. Keri Lynn Ford GEO Sponsored Athlete, National Fitness Competitor, Cover Model + Trainer kerilynnford.com Follow me on Twitter Like me on Facebook Watch me on YouTube
108. FitnessX Magazine • AUGUST 2012
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