LYZABETH LOPEZ
This fitness icon shares her success tips! pg. 26
Best Ways To Boost Metabolism
Get Flat
ABS! ABS! Get Flat What is
Clean Eating? Guide to Injury Prevention
Training for Your Body Type Enhance Your Health with Functional Foods Fast Track to Post-Natal Fitness
Sculpt Lean & Beautiful Legs
MAY 2012
CONTENTS
Cover Model: Lyzabeth Lopez Cover Photographer: Liana Louzon Photography
Fast Track
to Post Natal Fitness
pg
42
pg.
Results w/ the “Fit Team” 14 Extreme Girls lyza's COver Story
pg. 26
pg.
Secret to getting ahead in life 20 The is actually Starting
pg.
Burning the Midnight Oil Deep22 IsFreezing your Fitness Goals?
WELLNESS HEALTH
10. beautiful skin inside & out 30. keep your mouth healthy 46. Do You have An Eating 47.
Disorder? Eating Disorders – Anorexia Nervosa
4. Kick the “Can’t Do It Attitude”! 34. Best Ways To Boost Metabolism 45. Have You Ever Watched Paint Dry?
NUTRITION
9. Power up with protein balls 12. ABS-solutely Fabulous Breakfast 13. What is Clean Eating? 31. Enhance Your Health with Functional 35. Back on Track with Clean Eating 49. “Pro-Active” Nutrition 50. Reading & Understanding Food Labels
TRAINING
OTHER CONTENT
19. I"m a Baby boomer 37. Alison Burgess -
Model of the Month
52. Keri Ford's Recipe SITES: fitnessX.com twitter.com/fitnessX youtube.com/fitnessXtv
6. Going the Distance 21. Get Your Head on the Run 40. Training for Your Body Type 48. Your Best Foot Forward 51. What Type of Cardio is Best for Me?
facebook.com/fitnessXmag
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
Sculpt Lean & Beautiful Legs pg
38
enjoys shooting fitness. You can contact him at BHouse@BHousePhoto.com.
pg
32
Cheating Is Good!
Get After It!
MAY 2012
Publishers: Kat Painter and BillyBow Editor-in-Chief Kat Painter Assistant Editors/Copy Editors Courtney Moore and Taylor Anne Kinkade Pregnancy Fitness Specialist: Laura Mak Quist Creative Director: Kat Painter Senior Designer: BillyBow Senior Staff Photographer: B-House Photography Photographers:
Liana Louzon Photography, Howard Chang, BillyBow Photography, Paul Buceta, Eva Simon, David Ford, Natalie Lynn Photography, Shannon Williams Photography,Dan Ray Photography, Kelly Waters
Staff Writers:
Leha Long, Laura Mak Quist, Jodi Tiarht, Jenna Lobos, Dr. Sara Solomon, Dr. Krista Bragg and Kenneth Bragg, Natalie Lynn Lichtenbert
EDITOR-IN-CHIEF
It's officially springtime, and that means for many to make an effort to be shape for all the exciting outdoor events with family and friends. You want to look fit and fab in your swimsuit, shorts, tank tops and backless dress. So I ask you --- Do you wake up every morning and attack your day with a smile? Do you have a good relationship with your food and exercise? What does living a healthy lifestyle mean to you? According to the latest government statistics, despite the recent push to improve the American diet and increase exercise, national obesity rates in the U.S. haven’t budged much over the past few years. In 2010, about 35.7% of U.S. adults — nearly 78 million people — were obese. That’s up from 30.5% in 2000, but not much of a difference from 33.7% in 2008. Staggering news! What's worse is that many health conditions can be prevented. What I find most alarming is that many Americans don't make time to improve their health, until it's often too late. Although, we are fed daily with the media advertising an unhealthy lifestyle, it doesn't mean we have to succumb to the pressure. It's simply a CHOICE to say NO to "super-sized" meals with empty calories, fad diets, reasons to not exercise, liposuction and lap-band surgery. Now, I’d like to hear from you… --What are your rules for eating healthy and exercise for life? --How have you transformed your health with food and exercise?
Contributing Writers:
Keri Lynn Ford, Monique Kabel, Miranda Hoffmann, Caithleen Heffernan, Jeanette Ortega, Nikki Utley, Anadell Murray, Shielu Bharwani, Brooke Van Kummer, Jessica Contreras, Judith K. Gelman, Emily Lind, Rosie Chee Scott, Dr. Krista Bragg, Kenneth Bragg, Crystal Rice, Summer Taylor, Lisa Jill Rooney, Lauren Lee, Holly Iglehart, Val Andrea-Way, Heather Ellis, Lisa Lorraine Taylor, Jessica Summerall
Models: Jodi Tiarht, Laura Mak Quist, Jeanette Ortega, Nikki Utley, Anadell Murray, Shielu Bharwani, Brooke Van Kummer, Jessica Contreras, Alison Burgess
Wardrobe:
Laura Mak Quist, 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 all 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.
Life is short, so you might as well make the most of your time, right? After all, it's all about your health which affects every facet of your life. Take responsibility for your body by making good choices with your nutrition and fitness habits. Believe me, your body will definitely thank you! So, what are you waiting for? Don't give up on your goals. GET AFTER IT! FitnessX Magazine hopes you enjoy the variety of topics that you have requested in the past few months! This month, we've added more quality content with 20 more pages! It's always been our mission to publish inspiring articles from top fitness professionals and enthusiasts. We carefully select our writers knowing that they possess the integrity and dedication to health, fitness, and wellness to help you in your quest for self improvement. Remember that we are here to help you be healthy and happy! Feel free to e-mail your comments to editor-in-chief@fitnessX.com anytime! I am looking forward to hearing from you! Inspiring YOU to Live Well...Naturally,
Kat Painter, Editor-in-Chief
At FitnessX Magazine, our tag line says it all— “Inspiring YOU to Live Well…NATURALLY!" Kat Painter & BillyBow
Submissions:
Publishers: Kat Painter and BillyBow
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/.
MAY 2012 • FitnessX Magazine
3.
WELLNESS
K C I K
“CAN’T
the AT T I T D O I T U D E ”!
Photo By: billybow Photography
Breaking any bad habit
is tough, especially when it comes to weight loss. It can be extremely difficult, at times, since we live in a world where everything is “super sized". One of the keys to successful weight loss or body transformation is creating a positive attitude about all the hard work involved. When you have a negative attitude and say words like, “I hate this…”, it can be detrimental to reaching your goals. Use these steps to help recharge your mind and give you a fresh new start to a winning attitude.
Photo by: BillyBow Photography
1. Listen to your internal dialogue. Are you saying a lot of negative thoughts to yourself? Instead of focusing
on the negative thoughts and stress you face throughout the day, turn the negative thoughts into positive ones. For example, instead of saying, “I hate doing walking lunges” say “Today I am going to try and incorporate 2 sets into my workout”. By simply changing how you think of a situation will give you a new energy and focus.
2. Surround yourself with positive people. Nothing throws us more off track from our goals then by being around negative people. When your friends or family don’t support your goals, this can wreck havoc on us. Instead, find someone you admire for their philosophies or success and follow what they do. If they can do it, you can too! 3. Help others. Have you ever noticed that when you help others you feel good about yourself as well? Document your journey to inspire others. By inspiring others, you are more likely to feel good about yourself and be positive about your efforts. 4. Avoid attachments to foods. When we have negative emotions, this can trigger us to have a negative attitude
toward weight loss. Be sure and know the difference between emotional hunger and real physical hunger. Learn to have a positive relationship with food so that when you are having a bad day you don’t turn to the refrigerator and over indulge or make bad choices.
5. Learn about Nutrition. The more you know about nutrition and portion control will help you keep your goals in check. It is never good to follow a diet plan where foods are restricted. This only leads to a negative relationship with food and can lead to cravings later on. Keep everything in moderation and develop a healthy relationship with food. The journey of trying to lose weight may seem tough and long at times but, “Believe in Yourself and Anything is Possible”. Set small goals for yourself and reward yourself when you accomplish them. Know that you can succeed and stay focused on the “CAN DO Attitude”!
ABOUT THE WRITER: 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
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.
TRAINING
GOING THE DISTANCE~ When to Retire Your Gym Shoes
WRITTEN BY: M o niqu e K abel
you know it’s time to toss out the ole
faithful gym shirt when it looks more like a garage rag than a tank top. You also know when those small holes start appearing in your gym shorts , and it has seen better days, it is probably time to replace them . B ut did you know , that your gym shoes also need to be given a good once over every 6 months , or sooner , depending on the mileage you put on them ?
Replacing gym shoes is easily overlooked . B ecause we typically only wear our gym shoes while in the gym , we expect their life span to last a lot longer than any other shoe worn every day . E ven though realistically , they are the pair of shoes we all own that take the hardest beating .
I
recently started experiencing severe f o ot pa i n s d u r i n g m y da i ly c a r d i o sessions . A fter some investigation , I decided to take a hard look at my gym shoes . I remember over a year ago , going to a local sport ’ s store and purchasing a reasonably priced pair of cross trainers . T he salesman e n s u r e d m e t h at t h e y wo u l d b e comfortable in all the different styles of training I would be performing in them . F rom heavy squats , walking lunges and even running .
W hat
he had failed to mention , was that a n y s h oe used for trainin g , s h o u l d b e r e p l ac e d o n c e e v e ry 6 months or 300- 500 miles , to p r e v e n t a n y k i n d o f i m pac t / s t r e s s - r e l at e d injuries .
6.
FitnessX Magazine • MAY 2012
FACT S The normal force of impact for a runner is about 2.5 times the bodyweight with each footfall. Impact increases with fatigue and speed. Improper muscle adaptation to activity is related to most types of injuries and stress fractures, and also various knee problems. Thickness in the heels can be especially harmful. Studies have shown that heels greater than ½ inch can cause significant dysfunction in the muscles which control the Achilles tendon, and even the quadriceps muscles at heel strike. Also, in one study this results in a 2.4 % decrease in one’s VO2 max, which is significant, and goes to show how something so small can change can impact the whole body. Bad shoes can cause problems in the metatarsal joints as well. These problems are very common in athletes, the result of wearing shoes, most commonly ones that don’t fit the properly. Over time, hammertoes, bunions and other problems develop as the bones and joint become permanently changed. With all that being said, there are ways to prevent damage your feet. When shopping for your fresh set of gym shoes stay aware of the following: You should not have to “break in” a shoe before it fits perfectly. It should not have to “stretch out” to fit. Shoes should feel completely comfortable when you first put them on. Always measure both feet while standing on a hard floor. Most people do not measure their feet when buying new shoes, even though their size may have changed. Our feet get larger with age because they spread out, especially in woman. Allow time to find a proper fitting. It may take you a few pair of shoes or a few different stores to find the right shoe.
With this information, you should be able to gain some perspective on what a vital role our feet really do play. As athletes we tend to be harder on our bodies than the average person, in turn, we should take better care of them. Our feet carry us through life; they literally take us everywhere we need to be. We should treat them with some TLC!! Out with the old… in with the new shoes!
Monique Kabel is a sponsored fitness Competitor. She recently obtained her Spor t ’s Nutr ition cer tification and star ted her own company, Evolution. Nutr ition, with the intent of helping people reach their fitness and nutr ition goals. She wor ks full time as a safet y coordinator in For t M cM ur ray, AB and inspires to be a WBFF pro card holder and notable fitness model. Photo credit David Ford
TRAINING Prevention of Injury – The First Steps WRITTEN BY: Racheal Lawler
No one ever wants to get injured when exercising. You work too hard to get injured and have a setback, major or minor. Don’t we work out to get strong, stay strong, and to prevent injury? Of course! So, what do you do when you do get injured? What types of injuries seem to be the most prevalent? What should you concentrate on to prevent the most injuries? There are so many questions that arise with injury. However, today we want to discuss ways to prevent injury. There are obviously the basics, nutrition, hydration, stretching, and proper warm up. A lot of injuries that we tend to get are directly related to the sport or activity that you enjoy doing the most. So many injuries can be prevented with a small amount of planning and time. Planning for your meals, your hydration, your workouts, and just a little extra time with warm up and cool down. Nutrition is HUGE to the prevention of injury. The proper nutrition can eliminate traditional muscle soreness, give you energy to increase or maintain your intensity throughout the entire workout and day, and reduce the risk of overuse injuries. Our bodies are made up of 65-80% of water, depending on which literature you reference. So, the obvious choice for hydration should be water to rehydrate your body. Do the electrolyte replenishing drinks have some benefit? Of course, however, we should keep these to a minimum due to the large amounts of sugar in most of them. You should try to maintain a balanced diet with proper vitamins and minerals. The most proficient way for your body to do this is to eat 5-6 small meals throughout the day with a balance between carbohydrates, proteins, and fats. This type of eating helps to keep your body’s metabolic rate stable. This makes your workouts more effective and allows your muscles to recover more efficiently. Muscle recovery is critical to the prevention of injuries. Stretching and warm up…I know, I know…we all know that it is important, but we only have small window of time to get our workout in the day. So, my suggestion would be to make your warm up part of your workout routine. Have you heard of a dynamic warm up? Dynamic warm ups allow you to get your blood pumping, heart rate increased, and warms up the ligaments and tendons of your joints. The basics of dynamic warm ups include light plyometrics, with stretching simultaneously, and this is combined with a quick pace. Your dynamic warm up should only last about 10 minutes. This will do wonders for the rest of your workout and your overall recovery. Your post work out stretching should last about 5-10 minutes. This should be done with long relaxing stretches concentrating on the muscles you focused on for the workout. Your body has a stretch reflex that lasts about six seconds to protect your muscles and tendons from harm. So, long stretches would last over 15 seconds up to 30 seconds. This is the best cool down that your body yearns for at the end of a workout. These small tips are just the beginning to prevention of injuries. They seem so insignificant; however they produce great attributes to your workout and your overall well-being. Racheal Lawler, MS, ATC, LAT, Sports Medicine Professional with 12 years experience. MAY 2012 • FitnessX Magazine
7.
NUTRITION
Power Up With Protein Balls! WRITTEN BY: Leha Long
Do you need a quick energizing pre-workout treat or just a healthy treat to reward yourself for working hard all week? Protein balls are probably one of the easiest and healthiest treats you can make in less than 10 minutes. Here are some of my protein ball recipes you can make and refrigerate and grab for those on-the-go days! Peanut Butter Protein Balls: 1 1/2 scoops of chocolate protein powder or use a peanut butter flavored protein powder 1/3 cup of agave nectar or honey 1/3 cup of almond butter or natural peanut butter * Optional: almonds, unsweetened coconut, dark chocolate chips
Cinnamon Protein Balls: 1 1/2 scoops of vanilla protein powder 1/3 cup of agave nectar or honey 1/3 cup of almond butter or natural peanut butter Cinnamon--as much as you like
Cookies and Cream Protein Balls: 1 1/2 scoops of cookies and cream protein powder 1-2 sugar free cookies of your choice 1/3 cup of agave nectar or honey 1/3 cup of almond butter or natural peanut butter * Optional: dark chocolate chips or almonds
Directions:
Mix all of the above until it's the consistency of dough. You may need to add a little more protein powder if it's not thick enough or add more peanut butter or honey if it's too thick. Take some of the mix and roll in the palms of your hand into balls. Place the balls on wax paper then place them in the refrigerator for several hours before eating.
ABOUT THE WRITER: Leha Long is from Atlanta, GA and is now living in Los Angeles, CA. This Februar y 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
MAY 2012 • FitnessX Magazine
9.
Beautiful
insid e OUT By Jenna Lobos
Dear Jenna, I am a business women, who entertains clients often, which includes going out to dinner and lunches. I would like to cleanse my body and partake in a detox, is there a way of doing so, without going on an extreme juice or water fast, and still go out with my clients? This year is one of significance to me, I am celebrating my 40th birthday, rather then feel like I am hitting a plateau in the aging process, I have decided to step into "New Skin" and let go of old habits that simply do not serve me anymore, embracing newness in my coming years. I have always lived a healthy lifestyle, and plan to continue, but I have noticed my sensitive skin becoming more irritated with the products that I use. I have been hearing alot about natural and organic products and to go "paraben free". What exactly is a Paraben and how can eliminating this be beneficial for me? Sincerely, "40" and loving it!
Dear "40" and loving it, First of all, congratulations to having an amazing mind set about stepping into New Skin, embracing all the wisdom you have accumulated up until now, and loving the newness for your birthday year! What are Parabens: Parabens are a class of chemicals used as preservatives in a variety of beauty products, shampoos, moisturizers, shaving gels, personal lubricants, makeup. (also in food additives). Parabens are commonly used because they are inexpensive and easy to make product in large quantities, without so much "good quality". As a rule of thumb, when reading labels, look out for any ingredient with the word paraben or these prefix words (Methyl, Butyl, Ethyl, Propyl) I always suggest, if the word looks foreign to you, then most likely your body will read this as a foreign substance, which causes a reaction of wanting to reject this and get rid of it through some sort of detoxification: ie: elimination, sweat, or oxygen. Whatever does not eliminate through these vehicles, will then be transferred back into the blood stream as toxins which causes aging and inflammation. Why should Parabens be avoided: Parabens mimic the hormone "estrogen" in the body, which causes hormonal disruption and imbalance. Parabens have also been linked to system toxicity and breast cancer tumors. For people who have sensitive skin parabens may cause multiple allergies, including; breakouts, rosacea, dermatitis. Skin is the largest organ of our body, creams, lotions, face wash and scrubs that are placed on our skin, sink directly into our blood stream; (think of the birth control patch), when the natural flow of hormone levels are off balance there are a number of side effects; weight gain, depression, low energy, stress, ect. and to think, women on average use 8 to 10 skin care or beauty products every day! Every women should become aware of what she is placing on her skin, look for natural and organic alternatives to replace traditional beauty products. When purchasing, read labels and look for these specific words: 100% Natural Ingredients, Certified Organic, Paraben Free, Usda Organic, Soil Association Organic, Vegan. Products with these labels or seals will not contain synthetic chemicals or parabens. If you are curious, and would like to learn more on what is in your beauty products, The Campaign For Safe Cosmetics is a great resource. Additional Ingredient Alert (Ingredients you should avoid): DEA, MEA, & TEA: This foam booster is a skin/eye irritant and causes dermatitis. repeated use, may result in increase of liver and kidney cancer. DIOXIN or "Sodium Laureth Sulfate": Known to cause nervous system disorders, miscarriages and birth deformity-hormone disrupting. FD&C Color & Pigments: Synthetic colors from coal tar contain heavy metal salts that deposit toxins in skin, causing skin sensitivity/irritation. PHTHALATES: Health effects include damage to liver/kidneys, birth defects, early breast development in girls. Thank you "40" for such a great question, as you can see, there are a number of reasons why parabens should be avoided and the use of natural and organic products, is a healthier option. I believe women of all ages will benefit from this information, so pay it forward, and pass along to someone you know!! To your health and beauty! Jenna
J enna L obos N atural H ealth P ractioner , M odel , E ntrepreneur BEAUTYMARK O rganic A irbrush T anning and S kin C are jennalobos . com 949-290-6118
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FitnessX Magazine • MAY 2012
PHOTO BY: Liana Louzon Photography
NUTRITION
ABS-solutely Fabulous Breakfast! WRITTEN BY: Caithleen Heffernan, WBFF Pro Bikini Model
Are you eating egg whites and oatmeal for breakfast day in and day out? Looking for ways to get more creative for breakfast? Try making waffles for a change! Don’t be afraid of the maple syrup. It's all-natural and full of important trace minerals! As always, moderation is the KEY! If you don’t own a waffle iron, it's time you make this investment in your fitness future!
Zucchini Waffles with Almond butter and Maple Syrup •3 egg whites or ½ cup of egg whites •1/3 cup dry curd cottage cheese •1/3-cup old-fashioned oats •1/3 cup or 45g zucchini, grated •1 tsp. natural almond butter •1 tsp. pure organic maple syrup •Dash nutmeg •Cooking spray DIRECTIONS: 1. Heat up the waffle iron. 2. In a blender place the egg whites through to nutmeg. Blend until smooth. You may have to scrape down the edges and blend again. 3. Spray the waffle maker top and bottom with cooking spray. Pour the batter into the waffle maker and cook according to your waffle maker instructions. 4. The batter should make 2 standard sized waffles. Drizzle 1 tsp. of almond butter and 1 tsp. of organic maple syrup over the waffles and serve. (Makes 1 ser ving) Calorie content: 290 calories, 34.7 grams protein, 27 grams carbohydrates, 4.8 grams fat
ABOUT THE WRITER: Caithleen Heffernan has been involved in fitness for over a decade! She is a personal trainer and a group exercise instructor. Caithleen started competing in fitness shows nearly 5 years ago and has learned a lot from her experience. After doing 5 shows, Caithleen finally won her Pro Card. She is now living in Northern Canada flying commercially and on her spare time writes for 3 fitness magazines, as well as is working on a fitness cookbook she hopes to have published before the end of the year. Photo Credit: Liana Louzon Photography
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FitnessX Magazine • MAY 2012
NUTRITION
What Is Clean Eating? WRITTEN BY: Miranda Hoffman
I’m sure when many of you think about “clean eating” you automatically picture a salad in your mind. I have heard from many people that they are afraid to work with a personal trainer or nutritionist because they think that the only thing they’ll be allowed to eat is a salad. Well, rest assured that clean eating is not all about eating the green stuff. It’s a lifestyle, not a specific food. Eating clean is about choosing foods that are the way nature intended them to be; fresh meats, whole grains, real eggs, fresh or frozen fruits and veggies, healthy fats and herbs and spices. Learn to cook. You can make tasty, decadent meals with little effort and on a small budget that are very healthy and even your kids will enjoy. Remember, this is a lifestyle, not a temporary fix. Diets don’t work because you can’t stick with them and it’s not healthy to. Eating clean will keep you looking and feeling great for your entire life and you’ll actually enjoy eating! That’s right! Enjoy food again, and eat the foods you love. Sometimes just preparing them differently and balancing them with the proper foods will make a meal healthier and promote fat loss!
To start eating clean, choose items that fit the description above. Stop purchasing items that have ingredients you cannot pronounce. Prepare them in healthy ways, such as grilling, baking, pan searing, sautéing, steaming, etc. Use healthy oils and get creative with spices. Every time
I make chicken breasts I make up a new marinade to soak them in before cooking them. Just 30 minutes in some good quality balsamic vinegar, a little olive oil and minced garlic can turn a boring piece of chicken into a meal that will make your guests say “WOW!” You can also add some rosemary, or even just balsamic vinegar and some orange juice. Play with it, have fun, get your kids involved. Taste your marinade and see what you think it needs. Display your food on your plate like a work of art…even if you’re only making dinner for yourself. Sprinkle some freshly grated Romano cheese on top or drizzle some balsamic glaze on your plate to make it pretty. Let your eyes enjoy your food just as much as your taste buds. You’ll find yourself getting excited to cook when you realize it’s easy to make food that you love to eat that does not make you feel sick afterward. Keep in mind that foods that are healthy (let’s pick on the green salad again) can still make you gain weight, if not eaten properly. The goal is to eat 5-6 meals per day, consistently. If you carry on throughout your day without eating for more than 3 hours your body will start to go into “starvation mode”. Once this happens, no matter what you eat, your body will store most of it to use later as fuel just in case you don’t feed it again. So basically, you’re hibernating. I’m sorry, but I’d rather be called a rabbit for nibbling all day than a big bear! So you can eat salads, pasta, lean meat, and even pizza, if paired properly with other foods and as long as you are eating CONSISTENTLY throughout the day. Once your body knows that you are feeding it properly and that (healthy) food will always come, it’ll use your food intake as fuel, boost your metabolism and your mood, and help your body to shed that unwanted fat. The best part? The fat will stay off and it’ll be easier to maintain your healthy weight than trying to eat foods you don’t like, or worse…yo-yo dieting.
it’s what we do to food that is bad. For example, baked potatoes are healthy. How we prepare it and what we smother it in makes it unhealthy. Learn how to prepare foods in a healthy way, balance your meals with the proper amounts of protein, carbohydrates and healthy fats, and above all…ENJOY YOUR FOOD. Make it simple or make it fancy, just make it REAL. Twinkies don’t grow on trees.
Bonus Asparagus Recipe to pair with your marinated chicken!
Pan-Fried Northern Italian Asparagus Ingredients: 2 T. butter 2 T. olive oil 1 tsp. coarse salt Minced garlic 1 bundle of asparagus Directions: Melt butter in skillet over medium high heat. Stir in olive oil, salt, and minced garlic. Be careful not to burn the garlic. Add asparagus and cook for 10 minutes, turning asparagus to ensure even cooking. Serve with freshly grated Romano cheese.
Just remember this: There is no bad food,
ABOUT THE WRITER: 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
MAY 2012 • FitnessX Magazine
13.
TRAINING
Extreme Results with the
Fit Team Girls! Photos by: B-House Photography
Have you ever wondered how you could attain a tight and defined, yet feminine physique? You don't have to be a fitness model or competitor to have a "fitness model" body! The Fit Team girls were not born with their tight bodies, they had to work hard (and smart) to sculpt their bodies. With clean eating and strength training, you can too! This takes mental strength to perservere. How badly do you want to look your best? Well... Let's get started now to get Extreme Results from the inside out!!!
"The only time you see the obstacles is when you take your eyes off the GOAL." - Jeanette Ortega
ares h S m Tea to The Fit rite Exercises e iqu avo their F a Tight Phys Sculpt (818) 488-4333 8853 Wilbur Ave Northridge, CA 91324 Jeanette.ortega@yahoo.com WEB SITES: ExtremeResultsFitness.net JeanetteOrtegasBootcamp.com JeanetteOrtega.com
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FitnessX Magazine • MAY 2012
Jeanette
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 & 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. "I am truly blessed to be practicing in my passion. My love for health and fitness has allowed me to share my knowledge with others and inspire people in any opportunity that I am given. My business has grown by leaps and bounds and I truly believe it’s because of the genuineness of my passion to help people fight unnecessary disease and obesity that this country is facing today. I love to inspire courage, confidence and dedication in everyone that crosses my path…we are all capable of greatness, we just have to dig deep and believe in ourselves!"
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Kettlebell Swings
Nikki
Stand with feet about shoulder width apart with knees slightly bent. Squat and push your hips back and let your arms swing backwards as the kettlebell swings back between your legs. Now explode or 'pop' your hips forward by contracting the gluteus explosively simulating the action of a vertical jump without the jump. Project the kettlebell straight ahead with the power of the hips and back straight. Exhale your breath with force at the top of the swing making sure your core is tight at the top of the swing. 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.
Bentover Dumbbell Rear Delt Raises Stand with feet together. Bend at the waist while keeping the back straight. The palms of your hands should be facing each other. Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.) After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
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Anadell
Anadell Murray is a 40-year-old mother of two beautiful little girlsIsabella, 5 yrs old & Kalina, 2 yrs old. She is married to a loving, supportive husband, Scott Murray, for 8 years. Anadell has been a Los Angeles Police Officer since 1999. With her line of work, she knows it's very important to stay in shape. Searching for a place to train, Anadell was referred to Extreme Results Fitness. "I have been training with Jeanette Ortega for over a year. I couldn't be in the shape I'm in today if it wasn't for Jeanette! She truly loves what she does & knows how to get you the results you are looking for!"
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Seated Dumbbell Curls Sit up straight on bench or chair with core tight and shoulders down. Upward Phase: Exhale and slowly bend your elbows bringing the dumbbells toward your shoulders. Do not allow your back to arch or your elbows to move forward. Keep the wrists in line with your forearms (neutral). Do not allow the wrists to bend throughout the exercise. Downward Phase: Inhale as you straighten your elbows and lower the dumbbells back to your start position in a slow and controlled manner.
Shielu
Filipino movie star, Shielu Bharwani, comes to Yoga from an extraordinary life journey. Coming to the United States, Shielu entered a new world and started a new career. She earned a Le Cordon Bleu associate degree from the California School of Culinary Arts in Pasadena. Shielu became a gourmet chef, eventually working at a Wolfgang Puck restaurant. However, she eventually decided to return to the world of film and television, this time by managing and running the Proteus make-up effects company. They won an Academy Award in 2010 for J.J. Abram’s brilliant revamping of ‘Star Trek.’ Always an exceptional athlete, Shielu began running marathons, and through a deepening connection to the body, she reconnected to the practice of Yoga. Finding this path to be the most fully rewarding, she entered teacher training at Black Dog Yoga. Her career as a yoga teacher has expanded rapidly since her graduation. She has created courses at InHarmony Yoga, Bodies in Motion, Extreme Results Fitness, Porter Valley Country Club, USA Fitness and the World Gym. Shielu continues her education with extensive study in Anusara Yoga.
Warrior to Triangle Stand with feet together. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
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Turn your right foot in to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle. Exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the right knee by strengthening the left leg and pressing the outer left heel firmly to the floor.
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Press the tailbone slightly toward the pubis. Extend the left arm to the right above your head. Turn your head up and look toward the ceiling. Hold this pose for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.
Brooke
Brooke Van Kummer is a CSUN graduate student whose published research on the effects of exercise in the brain. She joined Jeanette’s Fit Team: The Ortega Hunnies because she was tired of watching lab rats reap all the fun and benefits. She is now training for her first fitness competition taking place this summer and is thrilled to reach her dream to make her mark in the fiitness industry.
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Band Squat Press Position the band. Hold one end of the band in each hand with your arms hanging down at your sides. Step on the middle of the band with both feet. Place your feet about hip-width apart, toes pointing forward. Start the squat by pressing your hips back and bending your knees. Descend until your thighs are parallel to the ground. Keep your knees back behind your toes, and your weight on your heels. For a more intense exercise, hold this position for a few counts. Step 4 Press back up, straightening your knees and hips. Stand all the way up, but do not lock out your knees. Keep them soft throughout the movement.
Jessica
Jessica Contreras started her fitness journey about a year ago when she turned to fitness to find and love herself better. In the past year, she managed to run two marathons and was blessed enough to meet incredible people who shared the same passion for eating clean and training hard. Jessica learned more about herself and wanted to take her body to a whole new level. A year later, she met Jeanette Ortega from Extreme Results Fitess and since then she was never the same. Jessica is thrilled to be participating at her first Bikini competition on May 26th. “I’ve never trained so hard and seen the results I’m seeing in my life. I love myself and the incredible friends I have made while training. Besides accomplishing my goal to be a great competitor, I want to inspire my son, Matthew Benavidez, and others that anything is possible through disciplined training and eating clean. In time, your body will transform into something beautiful and strong. Being fit is and will always be my way of life!”
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BOSU Pushups Place the bosu ball's round side down on a clear space in front of you. Put your hands on either side of the bosu ball in a position that allows you to balance. Then, stretch your legs out behind you so you start in push up position. Slowly lower yourself down until your chest touches the bosu ball. Then, push up explosively until you get just before the point where your elbows lock. Read more: How to do Bosu Ball Push ups | eHow. com http://www.ehow.com/how_2274943_do-bosu-ball-push-ups.html#ixzz1tlgiTGCc MAY 2012 • FitnessX Magazine
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INSPIRATION
Yes, I am a Baby Boomer and Proud! WRITTEN BY: Judith K Gelman
I am 51 years old and in the best shape of my life, not only fitness wise, but spiritually and health wise. In the last couple of years, I have lost 20 pounds due to eating clean and weight training. I have always been physically active, but it wasn't until I changed my eating habits and focused more on muscle building that things changed. My father passed away in his sleep 4 years ago due to a heart attack and my mother passed away 1 year ago after battling ALS (Lou Gehrig's Disease). So, l have learned that we must take care of ourselves health wise and appreciate every day we have. I believe in the motto, "Don't sweat the small stuff". I grew up a military and civil service brat (dad was Air Force then FAA Air Traffic Controller) and moved about 13 times before graduating high school. This taught me the ability to adapt to new situations. I joined the FBI in 1989 (a few years after college) and was assigned to our New Orleans Division for 3 years and then transferred to the Los Angeles Division where I have been for the last 20 years. I am also at a point in my life where I am settled in my career and relationship. I am married to a wonderful man and have been an FBI Special Agent for the past 23 years. I am a woman in the FBI where only about 20% of women make up the Special Agent population. When I joined, the population of women as Special Agent's was only about 10%. I spent about 21 years working cases, and in the last two years I have been assigned to our recruiting department. I feel that at this point in my career as well as my life in general, I can have a positive influence on those just starting out. I often hear that I am an inspiration, not only because of my fitness level and the fact that I look a lot younger than 51, but also because I am such a positive and passionate individual who believes in living life to its fullest. I was so happy with my physique transformation that I created a profile on bodybuilding.com at bodyspace http://bodyspace. bodybuilding.com/FedLady/. Check it out! I would love to tell all the women out there that they can do anything they put their mind to! It doesn't matter what age you are to get fit and healthy! When there is a will, threre is a way! MAY 2012 • FitnessX Magazine
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The secret to getting ahead in life is actually STARTING.
Emily Lind is the Co-Founder of the ETS-Em Perform Fit System, company devoted to creating the most effective fitness program for being FIT while getting stronger, faster, and have you seeing RESULTS combined with real life athletic and fitness training application. She is also an Executive with the leading wellness company, Isagenix. Visit her at www.emfitlife.com, Twitter EmPerformFit & Facebook.com/EmFitLife.
PHOTO BY: Shannon Williams Photography
TRAINING
Get Your Head on the Run : Mentally Preparing Yourself for the Marathon WRITTEN BY: Rosie Chee
Introduction Deciding to run a marathon is no easy thing. Deciding it is one thing. DOING it is another, and there are going to be many times along your journey when you will no doubt wonder what you have gotten yourself into, what could possibly have possessed you to make such a decision. Having made the decision it is only logical that you want to give your best performance possible. Therefore simply training your body is NOT enough. You need to MENTALLY prepare yourself for your performance, especially if you’re going to be spending countless, gruelling hours training for it.
marathon and affirm them using the phrase “I will” instead of “I want to”, speaking positive words over yourself and your ability to achieve those goals is very important in helping improve your motivation and self-confidence, in turn imapcting your performance. Not just setting aside that time, but learning to OVERride any negativity when it appears by replacing it with a positive affirmation is another good skill to have and use.
Mental Imagery/Visualization
There are two psychological skills training methods of benefit to the individual preparing for a marathon: 1. Positive Self-Talk 2. Mental Imagery/Visualization
Imagine yourself at the start of the marathon. Imagine yourself at markers throughout the marathon -- 5 km, 10 km, 21 km, etc. Visualize your running technique, your speed, your breathing. Imagine how it feels, smells, tastes, as if you were actually running the marathon. The mind is a powerful tool, and mental imagery/ visualization used in conjunction with other psychological skills training methods, [positive] self-talk especially, has been shown to help enhance physical performance more than any other method used alone. If done correctly, when you use mental imagery/ visualization to imagine what the marathon is like, your “perfect performance” and achieving your goals, your actual physical performance will concurrently improve, since you are training your neuromuscular system, which your mind cannot distinguish from physical training. Therefore, whether you use this technique withOUT training, just before, or during your training, it can help improve your marathon performance.
Positive Self Talk
Conclusion
Negativity creeps into every area of our lives, no less when preparing for something as arduous as a marathon. Often, having made a decision, we can not only start doubting ourselves and our ability to complete the goal we have set, but others will often also find reasons why you should not or in their mind “can’t” do what it is you want to do. You have to learn to look PAST the negativity and focus on the POSITIVE. Setting aside time in your daily schedule, where you look over your goals for the
If you want to stay on track with your physical training, keep motivation and commitment high, and improve your marathon performance, you cannot forget about training your MIND. By employing psychological skills training techniques like positive self-talk and mental imagery/visualization to mentally help you prepare for your marathon, you are ensuring that you are giving yourself the best possible chance to achieve what you deem to be your “perfect performance”.
Psychological Skills Training You don’t have to be an elite athlete to practice and utilize psychological skills training. However, such as with physical training and different aspects of the marathon like running technique, psychological skills must be learned AND developed for them to help you the most effectively.
References Hardy, L., Jones, G, & Gould, D. (1997). Understanding psychological preparation for sport: Theory and practice of elite performers. London, UK: John Wiley & Sons Ltd. Orlick, T. (2000). In pursuit of excellence: How to win in sport and life through mental training (3rd ed.). United States of America: Human Kinetics. Porter, K. ( 2003). The mental athlete: Inner training for peak performance in all sports. Canada: Human Kinetics. Weinberg, R. S. & Gould, D. (1999). Foundations of sport and exercise psychology (2nd ed.). United States of America: Human Kinetics.
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
MAY 2012 • FitnessX Magazine
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HEALTH
Is Burning the Midnight Oil Deep-Freezing your Fitness Goals? WRITTEN BY: Dr. Krista Bragg, DNP & Kenneth Bragg, RN
Studies estimate almost 15% of full time workers (over 14 million people) are clocking in nontraditional work hours. If not managed well, the side effects of working when your body expects to be sleeping can downward spiral into a disorder titled “shift work disorder” or “shiftwork maladaptation syndrome” which can impair an individual’s health, ability to function in life or work, and may play havoc on personal relationships (source J Clin Psychiatry, 2011). An interrupted sleep pattern can increase cortisol levels (contributing to belly fat), increasing “bad” cholesterol, lapses into unhealthy eating habits, inability to handle stress, and more. Lack of sleep can lower your core body temperature, decrease your body’s metabolism as well as weaken your immunity. The key to fitness success is understanding the human awake/sleep pattern (circadian rhythm) and learning tricks to manage it.
The Circadian Rhythm The circadian rhythm is a biological internal “clock” that is matched to sunlight and darkness over a roughly 24 hour period. The day/ night cycle drives timing for sleeping, eating, body temperature regulation, brain wave activity, hormone production and release, as well as healing and cell regeneration. Working against this biological cycle can significantly interrupt the balance of health and wellbeing and can results in problems such as sleep disturbances, increased accidents and injuries, and social isolation. Interrupted sleep patterns and hormones Sleeping and hunger have a direct relationship. Studies have shown animals that are unable to eat in the wild due to a food shortage actually sleep less. Furthermore, humans who are subjected to sleep deprivation for long periods of time eat more (often a lot more)! The American Heart Association reports sleep deprived individuals eat about 300 calories more a day than those who get enough rest. Lack of sleep can interfere with several important hormones that regulate hunger and fat storage. See chart (Hormones and Circadian Rhythm).
Leptin (decreases appetite) Leptin is typically released during sleep and acts as an appetite suppressant. Some tips to encouraging leptin production include making sure your diet includes protein (including fish), fiber, and oatmeal.
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Ghrelin (increases appetite) Ghrelin (a peptide produced by the stomach) is increased when sleep deprived, and ghrelin amps up your appetite (not a good thing)! Researchers have shown ghrelin slows metabolism. If you are not sleeping enough, you may have increased ghrelin levels; feel hungry more often, and burn fat slower than usual.
Cortisol (“fight or flight”) Cortisol is responsible for life saving “fight or flight response” and is necessary for fat, and carbohydrate metabolism- the overall production of energy. In most situations cortisol is critical to making your engine run - you put in the coal (sleep and nutrition) and cortisol cranks the engine. But too much cortisol can increase blood sugar, suppress your immune system, and go haywire with the rest of your hormonal system. Necessary for energy metabolism, cortisol secretion is highest in the morning which is perfect for people working the traditional day shift. Unfortunately for those working the night shift, this release occurs directly before sleep, when you are least likely to need energy metabolized. As a result, cortisol may not get utilized as well. Cortisol is also released with stress, which may go handin-hand with sleep deprivation and interrupted circadian rhythm. Amplified cortisol production can cause insulin resistance and may lead to fat deposits, particularly in your abdomen and upper back.
Serotonin (“feel good” hormone) Serotonin is an important hormone connected to feelings of wellbeing, and overall happiness. The Journal of Sleep (2007) compared serotonin levels in rotating shift workers and found people who work the night shift have lower levels of serotonin- the “feel good” hormone. Low levels of serotonin are linked to depression and anxiety and sleep disorders. Interestingly, carbohydrates (not protein) also increase serotonin, explaining our desire for comfort food when we are tired or stressed. Night work or other interruptions in sleep are associated with increased carbohydrate intake, likely the body’s attempt to fight the serotonin dip from lack of sleep. “If you're really not feeling well or something just doesn't seem right, a checkup and discussion with your doctor can help to determine if what you're experiencing is physical exhaustion or clinical depression” recommends Matthew P. Thomas, MD board certified psychiatrist and clinical assistant professor, Florida State University. “Some of your
body's warning signals like worsening fatigue, muscle aches, and tension may be signs of serious depression- and may be more serious than low levels of serotonin related to lack of sleep. If you are really feeling sad, can't focus at work, are irritable or grouchy with those around you, or begin to feel badly about yourself, it's definitely time to make a visit to your doctor. For those who are feeling hopeless or have thoughts about hurting themselves, it's time to get to help immediately.”
Growth Hormone (muscle growth and immunity) Growth hormone (GH) stimulates muscle growth and cell regeneration, supports the immune system and other important healing pathways in the body. Occasional episodes of sleep deprivation have been shown to have little effect on growth hormone production. But studies have shown long term sleep deprivation can decrease growth hormone production. Lower GH levels may limit your muscle building goals and increase your risk of injury.
Melatonin (possible cancer fighter) Melatonin is a powerful antioxidant that is released during sleep (most importantly in darkness, without light). Studies have suggested an increase in the rate of breast cancer in women working the night shift. Experts suggest melatonin can reduce your levels of circulating estrogen. Estrogen is credited with slowing the growth of breast tumors and possibly breast cancer. Prolonged light exposure (especially at night) inhibits melatonin production since melatonin release is triggered by darkness. One way to increase your melatonin level is to sleep during the day with black out curtains. Reproducing darkness will trigger your brain to kick start melatonin production in gear. Melatonin can also be been found in small amounts in meats, grains, fruits and vegetables.
1. Managing your work schedule If you have an option, choose less frequent rotations. For example, work a shift for three weeks rather than rotating to a different schedule every week. This pattern will give your circadian rhythm more time to adapt and your routine will fall into place quicker. A more natural sleep pattern results when your shift sequence is working a week of dayshifts, then a week of evening shifts, then night shifts rather than day-night-evening. The best rotating shift system within one week is fast forward rotation: Two mornings followed by two afternoons
then a night shift. A schedule that is most unnatural for your circadian rhythm is a backward rotation of night shifts, then afternoons and mornings. This rotation can leave your biological clock ringing and the side effects of cortisol, insomnia, gastrointestinal effects (nausea, diarrhea) may go haywire.
2. Plan your Sleep Number one effective way to managing your circadian rhythm better as well as your overall health is getting enough sleep! Scheduling blocks of solid sleep are critical, but power naps are valuable too. Studies show brief naps not only decrease stress but will also help you become more productive (Journal of Behavioral Medicine). Maintain a regular sleep schedule to your best ability. To best manage a long term period of working off hours, sleep during the day even during your days off. The night shift is difficult enough for your body to manage but flip-flopping is even more confusing to the rest/awake centers of your brain! “When driving home, use polarized sunglasses if the sun is up” says Dr. Thomas, “and choose a quiet, peaceful, dark room for sleep as soon as possible after your shift ends.” Try black-out curtains for your bedroom and reserve your bed for sleep and other (sleep-related) activities. Leave the TV in the den and design a soothing and calm sleeping environment in the bedroom. Prepare for sleep after your hard work by crafting a ritual that you associate with relaxation and sleep; for examples- a relaxing shower followed by cup of caffeine-free tea, or your favorite Fitness magazine and a warm lavender bubble bath. This unwinding routine will become body’s cue to prep for sleep and will help ward off the insomnia that is often reported by night workers.
3. Support of Friends and Family Make sure your family and close friends know your schedule! Even with best intentions, phone calls and visits during your sacred sleep time will interrupt your much-needed rest. Once your sleep is interrupted, falling back into slumber may be difficult or even impossible. Emphasize how important sleep is to your health and overall fitness. A night of work followed by a day of poor or interrupted sleep can make safely working your next night shift risky. Working exhausted can lead to poor judgment- not only in food choices but also driving and making critical work decisions.
4. Think Safety If you are going through a particularly exhausting period, avoid driving to and from work after working at night or for prolonged shifts. Sleep deprivation can equate to the response times of
a drunk driver. Learn to know your body and the signs that your critical thinking and reflexes may be too impaired to risk getting behind the wheel. In a New York survey of car crash drivers, almost half of the drivers admitted to being sleepy or drowsy. In addition, most of the drivers who crashed reported working the night shift or overtime before the accident. One report revealed driving after being awake for 17 to 19 hours leads to poor reflexes similar to someone with more than .05 blood alcohol level (impaired). Also watch out for sleep inertia for 15 minutes after waking- your brain needs time to “wake up” before risking dangerous activities such as driving or lifting weights! Sunlight and bright light can help you become more alert quickly.
5. Nutrition strategies Dodge the late night traps of vending machines, fast food, restaurant delivery and hospital cafeterias! Try to take your major meal break consisting of protein and “clean” food between midnight and 1 am and a smaller food break between 3 am and 4 am. Drink coffee in the first half of the shift only to enhance your ability to sleep later when you get home. Never underestimate the power of hydration! Drinking enough fluid may not be easy with your hectic schedule. Make a point of drinking water throughout your waking hours and avoid caffeinated beverages as they may interfere when sleep when you need rest the most. Use your personal cooler- plan your meals and bring food from home- this is second nature for most bodybuilders and fitness competitors. Frequent meals with protein, fruits and vegetables are not only healthy but the freshness of the food may be invigorating. Small meals will help avoid side effects relating to lack of sleep such as heartburn and poor digestion and can help prevent the sleepy feeling that sneaks in after a large meal. A warm snack such as oatmeal with protein powder (mixed with water in a coffee cup and heated in the microwave) may help counter the decrease in body temperature associated with lack of sleep. Planning your meals will help you avoid vending machines, fast food delivery, and hospital-style cafeteria food, all of which may be particularly tempting when you are tired.
Ideas for cooler foods:
Most athletes have their personal menu down pat. For ideas, consider Greek yogurt, nuts, fruit/berries, dry instant oatmeal (1/2 cup) and 1 scoop protein powder in a baggie, lean grilled chicken, steamed veggies, brown rice. Rice cakes with measured amounts of peanut butter can help with a carb/protein/fat fix. Frequent
meals may give you something to look forward to (a snack in a couple of hours) in addition to a steady intake of energy.
6. Stay in touch! All-work and no-play make Jack or Jill a dull (and unhappy) person! Social isolation is a risk associated with shift work-- joining friends for “dinner and drinks” is not possible when your shift begins at 11pm! But maintaining social ties are critical to mental health and overall levels of happiness and life enjoyment. Planning and creativity are the solution- plan a hot yoga session with friends during a day off or schedule runs/workouts with your pals. Once a week “Date night” with your significant other or family night with everyone at the dinner table can establish a bonding routine that helps glue the rest of the upside down week together. "Make it a priority to stay connected with family and friends, but not only the wired, online type of connection- nothing beats face-to-face relationships” says Dr. Thomas. “Try to remain involved in as many family and social functions as possible when you're not working. This can be tough to negotiate, but it's critically important for long-term satisfaction at work and at home.”
7. Schedule your workouts Experts at the Mayo Clinic suggest using your breaks at work for exercise- sets of pushups and crunches in a private area not only warms your body, but may also help with alertness and mind clarity. Walking/running stairs or sets of lunges are also ideas to get your blood flowing. The most important key to exercise success when working the night shift is finding a routine that works for your schedule and then doing your best to stick to it. Convenience is essential- pick a gym with a shower for pre-work exercise can be helpful if easy and practical. Working out after a night shift may be less-than ideal when your body is already weary as well as possibly undernourished and/or dehydrated. However, if you are too wound up to sleep in the morning immediately after work and this time seems to work best for you, then try it. Be mindful that your reaction times may be slower than normal, and recognizing your risk for injury is increased when sleep-deprived is essential to the success (and safety) of your post-work exercise program. Learning your own circadian rhythm and following these tips to managing it are vital to preventing fitness sabotage. Now, instead of deep freezing your fitness goals, they will become a smoking success!
MAY 2012 • FitnessX Magazine
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HEALTH
Tables 1. Hormones and Circadian Rhythm Hormones
What it does Decreases appetite
Leptin
Increases appetite
Ghrelin
Slows metabolism and fat burning
Normally
Interrupted Sleep Cycle
Released during sleep
Decreased leptin production = increased hunger Less sleep = equals less suppression and higher ghrelin levels
Sleep keeps ghrelin production in check
Increased ghrelin release = increased hunger Less sleep = equals less suppression and higher cortisol levels
Necessary for fat, carbohydrate metabolism Responsible for life saving “fight or flight response”
Cortisol
Cortisol production is limited or suppressed when sleeping
Increases blood sugar
Increased cortisol production can cause insulin resistance (so your blood sugar stays higher and contributes to fat) Can contribute to fat deposits in abdomen and upper back
Suppresses your immune system
Can weaken your immune system Less sleep = less circulating serotonin “Feel good” hormone, helps with sleep cycle and feelings of contentment and happiness
Serotonin
Growth Hormone
Stimulates muscle growth and cell regeneration, supports the immune system and other important healing pathways in the body
Normally released during sleep Also released after eating carbohydrates
Need for serotonin may drive to overeat carbohydrates
Normally released during sleep
Melatonin
A powerful antioxidant Associated with decreased estrogen, and altered testosterone
Decreased growth hormone may make muscle growth more difficult Prolonged light exposure at night may inhibit melatonin production
Known as the “Hormone of Darkness” Secreted by a small gland located behind our eyes and sensitive to light/dark cycles
Less serotonin = depression, anger, anxiety and trouble sleeping
Released in response to darkness Also found in small amounts in certain foods such as meats, grains, fruits and vegetables
Since melatonin affects estrogen, tumors may be inhibited by melatonin Lower levels may be associated with increased rates of breast tumors and cancers
2. Health Problems associated with sleep deprivation or circadian rhythm interruption Type II Diabetes
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Increased risk for heart disease
Higher cholesterol
Breast cancer
Higher hip-to-waist ratios
Colorectal cancer
Higher blood pressure
Obesity
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HEALTH
3. Tricks to increase leptin production when working the night shift
Eat more protein
Eat healthy all week but once a week plan a “cheat meal”. The key part of this plan is immediately returning to clean eating.
Include oatmeal
These hiccups in your eating pattern will jumpstart your metabolism and leptin production.
Include fish or fish oil tablets to increase omega-three fatty acids
Take in fiber daily
Don’t fast for long periods of time! Small amounts of food in a regular pattern (grazing) will encourage leptin production.
Leptin is closely related to the hours of sleep you are able to obtain. So create a sleep schedule and try to stick to it!
Sources 1. American Academy of Sleep Medicine (2007). Rotating Shift Workers Have Lower Levels Of Serotonin. Science Daily. Retrieved March 8, 2011, from http://www.sciencedaily.com/ releases/2007/08/070801091343.htm. 2. Atkinson G., et al. Exercise, energy balance and the shift worker. Sports Med. 2008; 38(8):671-85. 3. [No authors listed] J Clin Psychiatry. Recognition and assessment of shift work disorder. 2011; 72(2):248-57. 4. Pilcher J, Michalowski K, Carrigan R. "The prevalence of daytime napping and its relationship to nighttime sleep". Behavioral Medicine, 2001; 27 (2): 71–6. 5. Stevens RG. Light-at-night, circadian disruption and breast cancer: assessment of existing evidence. Int J Epidemiol. 2009; 38(4):963-70. 6. Milner C. et al. Habitual napping moderates motor performance improvements following a short daytime nap. Biol Psychol, 2006; 73(2):141-56. 7. Thorpy MJ. Managing the patient with shift-work disorder. J Fam Pract, 2010; 59(1 Suppl):S24-31. 8. Sookoian S, et al. Serotonin and serotonin transporter gene variant in rotating shift workers. Sleep. 2007; 30(8):1049-53. 9. Everson CA, Bergmann BM, Rechtschaffen A. Sleep deprivation in the rat: III: total sleep deprivation. Sleep. 1989;12:13-21. 10. Schernhammer E., et al. "Epidemiology of urinary melatonin in women and its relation to other hormones and night work". Cancer Epidemiol Biomarkers Prev 13, 2004; (62): 936–43. 11. J Mazzoccoli G. The timing clockwork of life. Biol Regul Homeost Agents. 2011; 25(1):137-43. 12. Scheer F,et al. Impact of the human circadian system, exercise, and their interaction on cardiovascular function. Proc Natl Acad Sci U S A. 2010 November 23; 107(47): 20541–20546. 13. Boyce P, Barriball E.Circadian rhythms and depression. Aust Fam Physician. 2010 May; 39(5):307-10 14. Broussard J, Brady MJ. The impact of sleep disturbances on adipocyte function and lipid metabolism. Best Pract Res Clin Endocrinol Metab. 2010 Oct;24(5):763-73. Review. 15. Pejovic S, et al. Leptin and hunger levels in young healthy adults after one night of sleep loss. J Sleep Res. 2010 Dec; 19(4):552-8. 16. Omisade A, Buxton OM, Rusak B. Impact of acute sleep restriction on cortisol and leptin levels in young women. Physiol Behav. 2010 Apr 19;99(5):651-6. 17. Schmid SM, et al. A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. Sleep Res. 2008 Sep;17(3):331-4. 18. Spiegel K et al. Twenty-four-hour profiles of acylated and total ghrelin: relationship with glucose levels and impact of time of day and sleep. J Clin Endocrinol Metab. 2011 Feb;96(2):486-93. 19. Wang W., et al. Shift work and chronic disease: the epidemiological evidence. Occup Med (Lond), 2011 Mar;61(2):78-89. 20. Kino T, Chrousos GP. Circadian CLOCK-mediated regulation of target-tissue sensitivity to glucocorticoids: implications for cardiometabolic diseases. Endocr Dev. 2011; 20:116-26. 21. Akerstedt T, Wright KP. Sleep Loss and Fatigue in Shift Work and Shift Work Disorder Sleep Med Clin. 2009 Jun 1;4(2):257-271.
ABOUT THE WRITER: 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.
ABOUT THE WRITER: 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).
MAY 2012 • FitnessX Magazine
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COVER STORY
Ly za be thh & Fitness Icon
Lo pe z
Healt
-Can you give us some background about yourself (Personally and professionally) and what services do you provide? I am a television host for syndicated fitness show BodyFuel, registered holistic nutritionist, certified personal trainer, PRO fitness model, dance instructor, gymnastics instructor and creator of the hourglass workout™. I got into fitness modeling when I was approached at a football game where I was cheerleading to do bikini Canada back in 1999, I entered and won. From there, I went into fitness modeling. I entered into one of the first ever shows and won that as well, so I figured I had a future in it. I have been competing in fitness and bikini model competitions since 1999, and I love it! Additionally, I train girls for the competitions, winning the "Trainer of the Year" award for having the most successful girls on the stage. I also have judged for almost every federation for bodybuilding, fitness, and bikini. It’s really great to be able to see the shows from every angle, competitor, coach, and judge. I love being a part of fitness competitions.
-What got you started in fitness?
PHOTO BY: Liana Louzon Photography
I think I have been interested in fitness since I could walk. I started out in ballet, gymnastics, tap and swimming. In school, I was on every sports team while mainlining my gymnastics. When I was 12 years old, I was very badly injured in gymnastics not allowing me to compete ever again. At this time, I picked up weight training at the gym and read MuscleMag and Muscle & Fitness (there were no female magazines out at the time). I’ve been lifting ever since. I became a certified aerobics instructor at 16 and certified personal trainer at 18. Since then, I’ve picked up an additional 20 or so certifications, as well as a few diplomas and degrees in fitness and nutrition. It is my life and I love it. I competed in my first fitness show in 1998 and have been active in the fitness industry ever since.
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FitnessX Magazine • MAY 2012
-How did you decide you wanted to take fitness from a hobby to a career? I’ve worked in the field of fitness since I was 14 years old. It was one of the best choices I ever made. There’s nothing better than doing what you love all day.
-What is the hardest part about staying in tiptop shape? I actually love working out, and I love health food. The hardest part is finding time to grow my business, give my clients 100%, cook, get in great workouts and see my family… sometimes I wish there were 48 hours in the day.. but I still wouldn’t trade it for the world.
- What's your advice for women who want to workout but they are undecided about what to do and what they need to do? Find a program that you will enjoy and stick to. Working out is part of a lifestyle, not something to do until you lose weight. What you eat is very important. Don’t underestimate the importance of nutrition when deciding on your plan. I offer on-line training and nutrition plans, specifically for women at my website LyzabethLopez.com. I hope to get the opportunity to work with you! Either way, find a qualified training and nutritionist who understands your needs and goals when you’re first getting started to lead you onto the best path.
PHOTO BY: Liana Louzon Photogra
phy
-What do you like best about your body? That it is healthy.
-What do you like least? As long as I have a healthy body, I have no complaints.
-What top 5 tips would you give to anyone wanting to lose the extra flab, especially for the ladies? The last five pounds generally takes the most work. You already look great, but those last five pounds will make you look super-fabuoulsly-sexy!
phy
gra zon Photo : Liana Lou PHOTO BY
To get there it will take a small, but consistent lifestyle change that may consist of adding any combination of at least two of the following activities: Add 15-20 minutes of cardio to your regime 4 to 5 times a week, finish your last meal for the day four hours before bed, don't drink your calories (stick to water, herbal teas and vegetable juice), and/or add some muscle to your body (muscle burns fat all day and can assist with fat loss on a long term basis). Remember, consistency is the key here!
MAY 2012 • FitnessX Magazine
27.
-Are you that disciplined in every area of your life? The goal is to be disciplined. It 's something that I strive for everyday, but being human… some days are better than others. I'm real with myself, so if I fall off one day, I don’t beat myself up about it, I just start again fresh the next day. We can train hard, work hard, but we also have to love and forgive ourselves when we are not perfect.
-Do you think that living your best life means being fit? Absolutely! We only have one body, we need to treat it like gold. That means fueling it properly, exercising it, resting it and letting it enjoy life…we do not need riches to have our best life, we just need to respect ourselves and others and that includes taking care of yourself and being active.
PHOTO BY: Liana Louzon Photography
-Has fitness always been a top priority in your life? I would say yes and no. I had a lot of body issues as a teenager. I suffered from anorexia for 2-3 years as a teen. Then I went on every crazy no-fat, low-fat, low-carb diet when I was in my early 20’s… it took me a long time to learn what healthy actually meant and to love and respect my body and come to terms with the fact that I’m not built like a runway model, but my natural shape can be beautiful too.
COVER STORY
You’re a holistic nutritionist. How is your diet/training different from the other training being offered out there? As a registered holistic nutritionist, I focus on getting my clients healthy from the inside out. Weight loss is never the #1 goal in mind, it’s getting the body to be functional and healthy first, weight loss and muscle toning is an awesome side effect from the training and eating methods that I offer.
- Is there anything else you'd like to promote or share? I do offer many fitness services including my Hourglass Workout™ for women. You can find info on this at HourglassWorkout.com. I also offer diets, fitness competition prep and on-line training. You can find out more info about this at LyzabethLopez.com.
PHOTO BY: Howard Chang
MAY 2012 • FitnessX Magazine
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PHOTO BY: Paul Buceta
HEALTH
ASK
the Dentist
“Dear Dr. Solomon, Why does my mouth burn when I rinse with mouthwash and is there a link between mouthwash and oral cancer? -Jackie Mouthwash has been used by billions of people worldwide for over 100 years to kill oral bacteria known to cause plaque, gingivitis and bad breath. Some mouthwashes may contain up to 26.9% alcohol (ethanol). The alcohol is a preservative and an antiseptic, and is also added to dissolve the other ingredients in the mouthwash. It is the alcohol that is responsible for the burning sensation experienced during the 30 second swishing session. Alcohol is a desiccant, which means it dries out the tissues in your mouth. This is not an advantageous property because we rely on saliva as a natural defense against bacterial overgrowth in the mouth. A dry mouth will have more odour-causing bacteria, which means an alcohol-containing mouthwash can actually contribute to bad breath. Seniors often have an increased risk of dry mouth and should consult with their dentist before using an alcohol-containing mouthwash. Alcohol also has a caustic effect. Misuse of mouthwashes containing 25% alcohol or more has been associated with oral tissue alterations such as ulcerations, inflammation and broken capillary blood vessels. Children, pregnant women, substance abusers or seniors should not use alcohol mouthwashes. Accidental consumption of a bottle of alcohol-containing mouthwash can be fatal to young children. It is possible to fail a Breathalyzer test after rinsing with an alcohol-containing mouthwash. Recently, there has been concern that using alcohol containing mouthwash may increase your risk of developing oral cancer. It is theorized that alcohol can make the lining of your mouth more permeable to carcinogens such as tobacco. It has already been proven that alcohol and tobacco users increase their risk of oral cancer. Although keep in mind that people who use alcohol-based mouthwashes are typically smokers and drinkers who are trying to mask their bad breath. At the current time, there is insufficient evidence to support a connection between oral cancer and alcohol-containing mouthwash. If you are concerned, then eliminate your risk by using an alcohol-free mouthwash. Email your questions to Dr. Solomon at sara@drsarasolomon.com.
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, a writer, a 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 and a photographer. To learn more about Sara, please visit her website at www.drsarasolomon.com. E-mail your questions for Dr. Solomon to publisher@fitnessX. com. Photo credit: Eva Simon
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FitnessX Magazine • MAY 2012
Enhance your Health with
Functional Foods~ Avocados
WRITTEN BY: Crystal Rice
Functional foods provide health benefits beyond basic nutrients and may help reduce the risk of acute and chronic illnesses. Just think, would you put bad gas in a luxurious Mercedes? Ditch butters and hydrogenated oils and fill up your body's tank with premium fats. Not all fats are created equal, so do not hesitate to reach for some fresh avocados on your next grocery trip if you want your body to reap all the benefits this functional food has to offer. This rich fruit has earned its fame from being the base ingredient in guacamole and has often been given a bad name due to its high fat content. But lets get the story straight, avocados are a nutrient-dense food with numerous research-based health benefits. Adding avocados to your meal plan can help meet the government's recommendations for daily servings of fruits, fiber, potassium, and other vitamins and minerals. So whether you are trying to eat healthy or a competitive athlete, listen up to get the most bang for your buck!
Health Benefits The Dietary Guidelines for Americans 2010 is based on the key principle that nutrients should come from foods (Reference 3). Americans are under consuming essential nutrients in their diets while over consuming foods loaded with bad fats and cholesterol (Reference 3). Avocados are packed full of essential nutrients with the star players being dietary fiber, potassium, vitamins B6, K and E. Potassium is vital for a regular heart beat, maintaining fluid balance within the body, and helping control muscle contraction (Reference 4). Vitamin E is a fat-soluble vitamin and powerful antioxidant that reduces the body's tissues from damage and promotes healthy skin and hair. Vitamin B6 is used by the body to help metabolize proteins and amino acids, while Vitamin K is responsible for blood clotting and has been shown to increase bone density (Reference 4).
Disease Prevention Research has shown that the nutrients found in avocados may help prevent inflammation while its antioxidant components may provide anti-cancer benefits. (Reference 2). The monounsaturated (good) fats found in avocados have been shown to promote heart health. A major risk factor for heart disease is an increased LDL (bad) cholesterol which is associated with an increased intake of saturated (bad) fats. Monounsaturated fats, when eaten in moderation and in place of saturated fats, can decrease the risk heart disease and even help reduce blood cholesterol levels (Reference 3). This super fruit has additional heart-healthy advantages since they are naturally free of trans fat, cholesterol and sodium.
How to Enjoy Avocado has a creamy texture with the power to transform your meals and leave your taste buds satisfied. Try substituting mayonnaise or high calorie salad dressings by mashing up an avocado to use as a sandwich spread or mixed in salads. One serving is 1 ounce or 2 Tbsp which contains 50 calories, 3g carbs and 4.5g fat (Reference 1). In comparison, 2 Tbsp butter has 204 calories, 61 mg cholesterol, 23 g fat, 14.6 g saturated fat, and 164 mg sodium (Reference 1). This dark green fruit, which is grown in California and Florida, is ripe and ready when it is slightly soft with no sunken spots. When storing an already cut up avocado, sprinkle lemon juice on the top before placing in an air tight bag to prevent browning. Avocado slices with salmon, sweet onion, and lime juice makes for a tasty and physique-friendly meal. References: 1) California Avocado Commission. 2012. http://www.avocado.org/nutrition/ 2) World's Healthiest Foods. 2012. http://whfoods.com/genpage.php?tname=foodspice&dbid=5 3) U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC. 4) Peckenpaugh, Nancy. 2003. Nutrition Essentials and Diet Therapy. 9th Edition. Chapter 4. Elsevier Science.
Crystal Rice is a health enthusiast who lives a fit lifestyle through a combination of physical fitness, proper nutrition, and work-life balance. Rice received a Bachelor's of Science in nursing from Ramapo College of New Jersey in 2006 and is pursuing a Master's of Science in health systems management at the University of Virginia. She also holds a personal trainer certification from the American Council on Exercise and writes health and fitness articles. Crystal has been working as a nurse at university medical centers for 6 years now while living the life of fitness competitor outside of the hospital doors. She is a nationally qualified bikini competitor and is currently pursuing the world of fitness modeling. Photo credit: Kelly Waters
MAY 2012 • FitnessX Magazine
31.
Cheating Is Good!
WRITTEN BY: Leha Long
Leh
a ’s
Hea
l t hy
(makes one pizza) 1 slice of whole wheat bread 2 tbsp. of all natural tomato paste 1/3 cup spinach Fat free cheese (however much you like) Lean protein (chicken or turkey) Diced pineapple (optional)
Po w
er P izza
Directions: Spread the tomato paste on top of the bread, then place the spinach on top of the tomato paste, then the protein and pineapple. Top off your pizza with fat free cheese. Place the pizza on a baking sheet that has been sprayed with cooking spray and bake for about 15 minutes or until the cheese has melted at 350 degrees.
’s a h e L
No
Bir t l i Gu
ake C y a
thd
ak c p u rC
e
o
(makes one cake or cupcake)
1 scoop of a low calorie, low carb, and low fat protein powder (whatever flavor you like) 3 tbsp. of egg whites 1 tsp. of low sodium baking powder Optional toppings: fruit, no salted almonds, fat free or sugar free Cool Whip, natural peanut butter, unsweetened coconut flakes, dark chocolate, and/or take a ½ scoop of protein powder and mix with 1 tsp. of very cold water until it’s the consistency of icing. You can also add food coloring to the icing for color. Directions: Mix the 1 scoop of protein powder, egg whites, and baking powder with a small amount of water in a porcelain bowl. If you are making cupcakes then pour the mix into muffin cups that have been sprayed with cooking spray and place the cups in a sprayed muffin pan. Make sure the mixture isn’t too soupy. For the cake place the mixture in a microwave for about 45 seconds or until it rises. If you are making cupcakes place the muffin pan in the oven and bake for about 20-25 minutes or until the mix rises. Add your toppings to your cake. If it’s someone’s birthday add a candle to the top and enjoy!
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FitnessX Magazine • MAY 2012
PHOTO BY: BillyBow Photography
NUTRITION
How many of you countdown the days until your cheat meal? If you have eaten clean all week then it’s alright to have one or two cheat meals a week, however, do not go overboard! You don’t want to sabotage the hard work you have put in all week, months, or years! I usually save my cheat meal for the weekend when I go out with friends or family to celebrate a birthday, or to reward myself for training hard and eating clean all week. Even when I go out to a restaurant I still tell the waiter how I like my food prepared. When you eat out you don’t really know what the cook is putting in your food. Remember that you are a paying customer, and it is okay to tell the chef how to cook your food. A lot of times I cook my own cheat meal so I know what exactly is in my food. Try to stick with lean protein, healthy fats, and good carbohydrates, but maybe eat a little more than you usually do, or add some condiments to make it a “cheat” meal. Preparing your cheat meal can be fun too. Make a pizza for the whole family, or cook your own Mexican food. You can still choose healthy foods for your cheat meal. Instead of buying cheese with fat buy fat free cheese. If you are making pizza choose a whole wheat crust instead of a white crust. If fruit isn’t on your diet then add some blueberries or strawberries to Greek yogurt for a healthy dessert. Remember to be smart! You have worked too hard to allow one meal to mess up your goals! Cheat meals can be beneficial also. If you have been on a very strict diet then you probably have low muscle glycogen levels. This means you are probably tired and weak from not having a lot of carbs in your diet. Eating a cheat meal once or twice a week will refuel those levels and give you more energy. This, in turn, will help you to train even better! Having a cheat meal prevents you from binging and having cravings. Plus, it can keep you from going insane sometimes. I have included a few healthy “cheat” meal recipes for you. Go ahead and shock your system! Enjoy your cheat meal! You deserve it!
WELLNESS
Best Ways to
WRITTEN BY: Natalie Lynn Lichenbert
BAM! That’s how you should feel after your workout each time. But is it happening? Feeling sluggish? It’s all about finding the best ways to boost your metabolism to get that fire inside rollin’! True, ever yone is different and what works for one will not work for all, but I have found some pretty tried and tested methods that I not only use with myself when I need it, but also with the clients I train.
Kick it Up with Cardio!
One of my favorite ways to really jumpstart my routine when my lifting gets stale is to throw in some cardio between sets. I do this no matter which particular body part I may be lifting that day. For example, while working legs, I may do a set of step ups, then deadlifts, followed by two minutes of quick elliptical. After the two minutes, I repeat three more times before moving on to two new leg exercises. It does get you jumping!
Fire Power Foods!
Scientists have said, “Fat Burns in the Flame of Carbohydrate”. Yup! Carbohydrates are absolutely needed to get the metabolism, breakdown of fat started. Carbohydrate breakdown in your body creates a key component that is necessary to start the breakdown of fat. Not eating enough carbs? Fat breakdown is halted and stored in your body instead. So watch those carbs, but be sure to get enough so that your body functions properly! Too much protein, often eaten by bodybuilders, is also a surefire way to slow your system down. Your body can only process so much so if excess is eaten, it will be stored as fat! Eating more protein does not absolutely mean more muscle! There’s certain foods that have been touted to accelerate your metabolism…there’s actually a good list on those! However, my favorites are water, ginger and green tea. So be sure to get your fill of these!
Build Up Your Internal Boost Power!
Yes, yes, yes! The more muscles you have, the more calories your body will burn each day, even while at rest! Muscles just in general consume more energy than fat, so the more you have, the more you burn.
Filling Your Life with Fantastic Friends!
A tried and true method of boosting your metabolism is to meet up with a friend and workout together. Challenging each other is a fun way to try a new workout, do more reps or to lift heavier weights! Sharing similar interests and goals is a great way to not only spend time together but to grow together.
It’s true. We all need a little kick sometimes to get ourselves going again. Afterall, no one can go 24/7, 365 days a year. A little burnout, boredom and just plain laziness can get to us all! Take these simple suggestions to get yourself out of that rut…and into a fabulous new you!
ABOUT THE WRITER: 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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FitnessX Magazine • MAY 2012
PHOTO BY: Natalie Lynn Lichenbert
boost metabolism!
NUTRITION
Back on Track with clean eating WRITTEN BY: Monika Fit
I'm Monika from Fit Foodies. Healthy Life. (one half of the Fit Foodies). I am a full time law student, foodie, and gym fanatic, but during my first semester back at school my health took a backseat to everything else in my life.
Here is how I got it back on track: What happened
Time for a Change
I made my changes, and made time for myself, and felt so much better when finals rolled around in May. I was healthy, sleeping well, less stressed. I still kept my gym time during finals and I figured – well, if my grades don’t improve from last semester, at least I was much happier second semester. Turns out, my grades did improve, which is great and I was admitted to a law journal, which is another honor in itself. So, it turns out making time for yourself benefits all areas of your life.
Small Steps
I realize it can seem overwhelming and it was for me too. So, I started with the basics: 1. Find a buddy!
Lucky for me, the best girl friend I made in law school wanted to do the same thing because she too had stopped being healthy during the first semester. She was going to be my school partner. Then, I got my boyfriend on board, we had been mirroring each others bad habits just digging ourselves into a hole. So he was my at home partner. Having someone who is working towards the same overall goal as you is so important! If don’t have someone close to you that you feel is supportive try an online community. 2. Start Small.
I can’t stress this enough. While a few select people might be able to just overhaul their entire life…most can’t. It is too overwhelming and that feeling is just setting you up for failure. I started by cleaning up the food I was eating. • I switched from lattes (and I hate to say it the occasional diet soda) to green tea or black coffee in the morning. • I started making my lunch and snacks so that there would be no need for the vending machine in the afternoon. • I designated Sundays my “cooking day” and cut up all our fruits and veggies and made large batches of chicken, turkey chili, hard boiled eggs, etc. so that we always had something to grab that was healthy. • I bought a 32oz water bottle so that I knew I needed to fill it up between 2-3 times to make sure I was getting enough water. • And I kept a food journal to see where I getting my nutrients from and what I was lacking. Then I worked on the gym: • I started with three days a week of lifting/cardio/yoga. • Then it was up to 5-6 days a week. Then finally in April I did 30 minutes of a physical exercise every day - that was a great goal to meet! It wasn’t overtraining because some of those days were simply a 30-minute walk with the dogs, just something to be active.
Even now it is still a challenge to keep up with the gym and eating clean. If I had to pick 3 things that help me the most they are: 1. Writing things down.
• I write down my goals for the week and longer term. Even if you don’t share them with anyone it makes you 50% more likely to follow through with them if you write them down. • I also like to track my food. I stopped for a while but I do a lot more mindless snacking when I am home and bored if I’m not writing it down, so I started up again. • I schedule my workouts for the week (or month) on Sundays – that way I have no excuses and I always know what I am doing that day. If something needs to be rearranged that’s fine, but I can count on one hand the number of times that has happened. 2. Bring your cooler!
• Yes, you might look like a dork. BUT you will be so happy when you are hungry you have something you know is healthy for you. I bring one even if I am going to the mall and just keep it in the car. That way, in between errands, I can eat my meals or snacks. I usually bring one “meal” (protein with veggies) and one snack (apple with almonds or home made protein bars). 3. Buy a LARGE water bottle. • And carry it with you every where you go. That way you know how much you are consuming daily. I shoot for 4 times of my 32oz one. Well – those are my starting off tips on how to get going. Hope they were helpful for you! MAY 2012 • FitnessX Magazine
35.
B-HOUSE PHOTOGRAPHY
The
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 • MAY 2012
n o s i Al
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Mod ess
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itn d F e r tor h ine eti lis a b r mp u T Co • P le ess sty n e t l Fi • Lif ona i t a • N
FE ATURED
FIT MODEL
OF THE M ONTH
My name is Alison Burgess and I am a top personal trainer & NPC Bikini competitor living in Los Angeles. I'm a Florida native and recovered anorexic hoping to inspire as many people as possible with my story! I began NPC Bikini competing two years ago because I saw it as a challenge to prove to myself that I was recovered/self-assured enough to withstand the judgment of strangers on my physique. It's a BRAVE thing to voluntarily go stand on a stage mostly naked and have thousands of strangers eyeing every inch of your body for imperfections, and STILL love yourself completely no matter what the turnout. I'm proud to say I've been a 1st place winner many times, but just as self-assured the times I left with no trophy at all! I developed bulimia at 12 years old during the most competitive point in my figure skating career. I saw a video in health class about a woman who was bulimic, but my poor little young mind thought that it looked like a great way to get rid of calories. I kept it up all through high school and no one knew, but when I graduated, I decided I was "too old" for this and needed to stop. So I PHOTOS BY :
B-House Photography
just allowed myself to eat however much wouldn't cause me to freak out and go throw up....which amounted to about 700 calories a day. Three months later, I was only 85 pounds and in counseling for anorexia. It was such a fast transition.
I've now been a fitness professional for 7 years and plan to return to school to get my MA in mental health counseling, so that I may more closely work with people with eating disorders in the next few years. I'm very excited to keep building myself and reaching people!
I always tell people who ask me how I got out of it exactly this:
Aside from that, I come from two wonderful parents who gave me a loving stable home, I have four kitties I absolutely love, and haven't told a lie since I was 15 (I made the choice because the guilt was always so bad I actually couldn't sleep).
1) I was completely real with myself. I never denied I had a major illness, sought counseling from the beginning, and took BABY steps. This is a nasty disease and a product of your own mind, so it's just as smart as you are. 2) Prayer. I used to sit for hours in an empty church just begging God for 5 minutes where I wasn't obsessing about food. It took a long time, and a lot of faith, but what a miracle I'm living every day now! 3) Support. My family and friends were wonderful. They showed me I was lovable even when I looked like Gollum from Lord of the Rings (yes, most of my hair even fell out). I never had to hide my tears, conceal my failures, or worry about burdening any of them.
www.b-housephotography.com
Favorite motivational quote:
" Success is not a measure of where you are but a measure of what obstacles you overcome to get where you are." All you have to do is get through every day knowing that you are one step closer to recovery and real happiness. It's when you start doubting yourself and God that you start losing, so never take your eyes off the prize!
ALISON BURGESS WEBSITE: www.facebook.com/AlisonGBurgess
Lean & Beautiful Legs! Sculpt
PHOTOS BY: B-House Photography
ith summer just around the corner, it’s time to sculpt that lower body into beach body shape with this leg workout. Building lean, beautiful legs can be done in just a few weeks by following this workout, along with a clean diet and regular cardio program. Building strong legs is not only important for looking great in a mini skirt, but it is also vital to prevent lower back pain and foot, ankle or knee problems that result from a weak lower body. When your quadriceps, hamstrings, glutes or abductors and adductors are weak, this leads to imbalances in the body. This in turn will lead to difficulty in performing everyday activities. This particular workout can be performed with or without weights. Beginners should begin with no weight or very light weight until you get the hang of it. Do this workout followed by 30 minutes of cardio that targets the glutes and your legs will be beach ready in no time. Some great cardio for your glutes is stair climbing, hill running, sprints, hiking and kickboxing. Make sure you begin each workout with a 10 minute warm-up of light cardio and follow each workout with stretching in order to prevent injury and muscle soreness. 38.
FitnessX Magazine • MAY 2012
A Set Up: Standing with feet shoulder width apart and heels elevated on plate. Turn toes slightly out and knees slightly bent when starting. Make sure back is straight and head is up facing forward.
B Movement: Bend your knees to squat toward the floor as if you are sitting in a chair. The lower you go, the more you engage the glutes. Keep your shoulders back and head up, squeeze your glutes and stand back up to starting position
Plie’ Squats
W
Barbell Squats
WRITTEN BY: Jodi Tiarht
A Set Up: Starting with feet slightly wider than shoulder width apart and toes turned out. Grasp a dumbbell with both hands and stand straight up.
B Movement: With your shoulders back and head up, bend your knees until your thighs are almost parallel to the ground. Push up through your heels and squeeze your glutes to return to starting position.
Box Lunges
TRAINING
Walking Lunges
A
Stiff-Legged Deadlifts
Set Up: Starting with feet slightly wider than shoulder width apart and toes turned out. Grasp a dumbbell with both hands and stand straight up.
B Movement: With your shoulders back and head up, bend your knees until your thighs are almost parallel to the ground. Push up through your heels and squeeze your glutes to return to starting position. Repeat for a total of 15 reps.
A Set Up: Starting with feet slightly wider than shoulder width apart and toes turned out. Grasp a dumbbell with both hands and stand straight up.
B
A
Movement: Keep your back straight, hinge at your hips and lower the weight, keeping your legs as straight as possible. Squeeze your glutes and return to starting position. Repeat for a total of 15 reps..
A Set Up: Sit on machine with back against the padded back support and place front of lower legs under padded lever. Grasp side handles for support.
B Movement: Take a giant step forward with your right leg. Bend both knees until your right leg is parallel to the ground and your left knee approaches but doesn’t touch the ground. Press your right foot into the ground and lift yourself up to take a giant step forward with your left foot. Repeat for a total of 15 reps then switch legs.
Leg Extensions
Set Up: Starting with feet slightly wider than shoulder width apart and toes turned out. Grasp a dumbbell with both hands and stand straight up.
To emphasize the inner thigh, point the toes out.
B Movement: Extend legs forward and upward until legs are straight and return to starting position. Repeat for a total of 15 reps.
To emphasize the outer thigh, point the toes in.
MAY 2012 • FitnessX Magazine
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TRAINING
Training for For those of you that have read some of my other articles, you know I am not a big fan of discussing the effects of genetics on training. I like to live in the world where a person’s genetic make-up has a negligible effect on their physique. I prefer this perspective because I think it is too easy to blame those things that are beyond our control; it’s simply a copout and I’m not a fan (Can you tell I spend all day with teenagers?) Considering my perspective-- It is rather ironic I get to look the genetics monster in the eye this month as I talk about training for your specific body type.
BODY TYPE
Three Types Yes, genetics does affect your physique (Geez, there I said it! I didn’t like it, but I said it). Your genetic make up can determine how quickly you build muscle, lose fat, or gain fat and lose muscle. While everyone is unique, science has managed to categorize body types into 3 separate categories: endomorphic, ectomorphic, and mesomorphic. Just as with anything, you might fit one type perfectly or you might be on the cusp of two types. But knowing about the different types can help you tailor your training. 40.
Your
FitnessX Magazine • MAY 2012
WRITTEN BY: S u m m er Taylo r
Endomorphic If you have an endomorphic body type, with hard work, you can be an awesome bodybuilder. You gain both muscle and fat easily. You probably come from a family of larger people; you might even call yourself big-boned. Muscle comes easy for you, but so does fat. You would do best with a high-intensity training program. The new CrossFit programs are ideal for you. You need to be active. If your goal is to build muscle, lift heavy, but light enough to be able to do about 15-20 reps. Keep your hear t-rate up even during weight training sessions. One great strategy for you is to grab a jump rope and jump for 30 seconds between sets. The more you keep your heart rate up, the faster you’ll reach your physique goals. Train as often as your body will allow. If you are sore all over and feel like you cannot train, still find something active to do: take a brisk walk, go to a Zumba or Yoga class, throw the football around with your kids, simply do something active as often as possible. Train 5 days a week and depending on your goals, do 45 minutes of additional highintensity cardio 6 days a week.
Mesomorphic If mama always told you that you were perfect, she was right. If you have a mesomorphic body type, you are the envy of your peers. You are naturally shaped well. You hold a minimal amount of fat, generally in all the “right” places and if you want to build muscle it takes a moderate amount of work. I envy you just writing this. When it comes to bodybuilding, the world is your oyster. You have the most flexibility when it comes to training. I f you want to do functional training, do it! If you want to take a Zumba class, have fun! If you want to lift heavy in the gym, beat up the weights, they won’t fight back. What’s most important for you is that you mix it up. Your body is ideal because it is fantastic at adapting quickly to whatever stress you put it under so to optimize your training, it is most important that you vary your workouts. If you lift hard and heavy one week, lift light with lots of reps the next week. Shake it up, the more variety for you; the better the results. As far cardio is concerned, obviously it depends on your goals, diet, and how intensely you train, but as a rule of thumb, 45 minutes of moderate to high intensity cardio 4-5 times a week should be sufficient.
TRAINING type treats muscle like it is cousin Eddie and avoids building it at all costs and if it builds it, it loses it as quickly as a sneeze. I know this from experience. As a young girl, I was the tall, scrawny Olive Oyl-looking girl. I honestly didn’t wear tank tops EVER until I started shooting archery in my 20s and finally my body accepted that if it was going to pull a bow back, it was going to have to build some muscle.
PHOTO BY: Dan Ray Photography
Ectomorphic If you have an ectomorphic body type, you’ve been the skinny guy or gal most of your life. Your collar bones are very prominent and generally you appear small boned. For most women who are not competitors, this is the ideal body type. This is the body type most often walking down the model runways or on your favorite actress. These are often the women who get labeled “skinny fat” because as we age, we’ll still put on fat, just not as full or plump as the endomorphic body type. While being ectomorphic might be ideal for standard society, if you are interested in being a physique competitor you’ve taken on quite a challenge. The ectomorphic body
Training for the ectomorph requires lots of patience and 100% commitment to diet. If the ectomorph doesn’t eat enough protein or enough food in general, all the time spent in the gym will be wasted as their body will eat the muscle as fast as they’re trying to build it. Ectomorphs beware of HITT and training teams. Most females are either endomorphs or mesomorphs and training teams are primarily designed for those body types. If you team-train and do not have a specific ectomorphic plan, you will most likely lose hard-earned muscle. If you hire a trainer, find an ectomorphic trainer so they understand your specific body type. In my opinion, the ectomorphic body type is the most misunderstood body type to train. If you are going it alone, train heavy, yes ladies, that means you too! You will NOT become bulky, even if you want to become bulky, Trust me, I am an ectomorph and if someone called me bulky, I’d kiss ‘em! It’s not that I want to be bulky per say, it’s just that muscle is so hard for me to come by, that I’d be elated. If you’re an ectomorph, keep your reps between 6 and 8 for large muscle groups and no more than 10-12 for small muscle groups. Train no more than 4-5 times a week and do not train a muscle if it still hurts from the previous workout. Keep cardio to a minimum. Unless you’re prepping for a competition, you really need no more than 2-3 cardio sessions of about 30 minutes each per week. Make sure those sessions are on the low end of your target heart rate or just below it. And whatever you do, if you are trying to build muscle and you have a bad diet day, make sure you’re still
food, but still have that protein shake. When your body is hungry, it is eating the muscle you worked so hard to gain.
Genetics; Bah-humbug Yep, I am still not a fan of genetics determining your physique. I know there are body types, I’ve seen ‘em and I fit perfectly into one of the categories, but it doesn’t mean that I have to like it. I still want to live in the world in my head where if I train hard enough, I’ll look like Ava Cowan or Nicole Wilkins. I’m still going to dream that’s possible. What’s life if we cannot dream, right? I am still going eat my protein, even on cheat days, and maybe, just maybe, I’ll talk my ectomorphic body into building a little muscle. As always, thanks for reading my article. Until next time, live, eat, and train like you’re already the athlete you want to be.
ABOUT THE WRITER:
Summer Taylor is a national level NPC at hlete, aut ho r, f it ness m o d e l, cer tified personal trainer, and high school teacher. A graduate of Purdue with a degree in biology, Summer is a self-professed science geek. Her love for science along with silly wit help make her a successful high school biology teacher. In her free time, she enjoys playing with her rescued Doberman Pinscher, Raphe. She admits that they were a match made in heaven because he’s a little goofy too! Summer believes that the gateway to happiness c an b e fo und by set t ing g oa ls and striving towards them. She dec lares t hat t here’s n othing m o re p ower f ul o r enj oya ble t han reac hing a go al. Su mmer ho p es that her articles inspire you to find your happy place. Visit her website: SummerTaylor.com.
MAY 2012 • FitnessX Magazine
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FA S T Track
to
Post Natal Fitness WRITTEN BY: Laura Mak Quist, MS Pregnancy Fitness Specialist & IFBB Fitness Pro
PHOTOS BY: B-House Photography
My baby is now almost four months and and we are starting to get in a groove with feedings, naps, playtime, and exercise time. We are still working on the “sleeping thing”, and I believe at this rate it may take a while. Although I feel tired most days, I have discovered I feel better if I can get in some type of workout. I know I don’t have a lot of time so I have to be very efficient with my activity. This is why I created a calorie burning workout that you can do in just 20 minutes, and the whole body feels great afterwards. I have worked with several new moms helping them get their “before baby body” back. What I have discovered is a successful workout program for the new mom is one that is doable and within reach. If you pick something that's simple, accessible, and convenient, you will be more likely to stick with it. It is very important to remember no to be too hard on yourself. While it's healthy to care about your body and make smart choices, getting back in shape takes time. By stressing and worrying about your physique too much, you will undo all the terrific mental benefits of exercise. A good reminder is that your body did an amazing thing when it created your baby — be kind and give it some time and credit, too! Not all new moms are able to get to the gym right away, so I created this workout that you can do at home, outside, or at the gym. Here are three exercises that are multi joint movements. These will use multiple muscle groups in the body including the core. I chose these three because they will also burn more calories than the typical single movement exercise. Be sure to warm up for about five minutes with walking or some activity to get your heart rate elevated. 42.
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Reverse Lunge TARGET MUSCLES: quadriceps, hamstrings, glutes, biceps, shoulders
B
A Both feet start together and dumbbells in hands. Step the right foot back into the lunge position while doing a bicep curl with the right arm only.
Bring the right foot back through the start position and lift the knee up to horizontal, while lifting the left arm doing a front raise straight up above head.
* Perform 15 reps on this side then 15 on the other for 3 sets.
Side Lunge and Raise
TRAINING
TARGET MUSCLES: quadriceps, hamstrings, glutes, biceps,
B
A Begin with both feet together, step out with your right foot, lower your hips by bending your knee, let your left arm reach your right foot.
Push off the right foot and lift the left arm in a scooping motion to horizontal until your arm is at an 45-degree angle. Simultaneously, lift the right leg about 45 degrees keeping the knee cap forward, and squeezing on the side of the leg and glutes. * To increase the intensity do this holding a DB. Perform 15-20 reps for three sets.
Four Crunches & More
TARGET MUSCLES: rectus abdominis, transverse abdominis, obliques
C
A B Then hold the head and upper body slightly off the floor without moving, while the legs open into a straddle position and then cross at the ankle. Alternate the way the ankles cross.
Begin lying on your back with the feet towards the ceiling. Try four crunches keeping your feet steady.
Do four crunches, and four straddle crosses with the ankles for one rep, perform 10 reps for three sets.
These exercises make a short workout, but for new moms, time isn’t always on our side. With this workout you will get the heart rate going, the blood flowing, and receive all those positive endorphins. This workout is a perfect way to burn some calories and help you feel great all day! ABOUT THE WRITER: Over the past 19 years Laura Mak has made it part of her career in fitness to be a leader, a forward thinker, and a positive role model in every way when she undertakes a new project. Since her early days in training as an elite athlete and then on to the top ranks as an IFBB Fitness Pro, Laura Mak has taken her passion for Lifestyle Fitness Coaching to a level only reached by the top echelon in the fitness industry.
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PHOTO BY: LHGFX Photography
Have You Ever Watched
WELLNESS
Paint Dry?
WRITTEN BY: Lisa Jill Rooney
Watching paint dry, and waiting for water to boil can be synonymous with waiting for those cuts to show up on your sculpted physique. This waiting process can require patience. It’s in this time that some will give up the wait and just quit. It can be frustrating just waiting to see the results you desired to have…and wanted to see them yesterday. Narrowing in on your focus at these times of frustration can be of great help in reaching your goal. At times the voice in your head may feed you a dialogue like “this isn’t working,” “you aren’t making any progress,” and so on. Combating this negative dialogue is a necessary action to maintain your focus. There are a number of things you can do to in the way of regaining a clear picture of your goal. Affirmations are a great tool to retrain the script running in your mind. You can feed your mind with affirmative statements supporting your mission. Even further in the direction of affirmations is using catch phrases. These short little blurbs can be very effective at keeping you on track. One of my clients uses the catch phrase “tight diet, tight body ” to support herself daily in maintaining her diet. It’s actually a great one as it has the reminder of what you will get by staying on course with the diet = a tight body. Another tool that’s great in keeping your focus is a weekly review. This step is often missed, which is unfortunate because partaking in this review allows the ability to see what worked for your body. When you have weeks with great progress you can go back at a later time and repeat what worked and drop what didn’t.
Taking suppor t with you to the gym is another resource. Fitness magazines are well equipped with new workouts, fresh ideas, and inspirational stories. It’s a great way to get caught up on your reading. If you can’t read and walk on the treadmill at the same time, you can gain some inspiration from the physiques of those who are demonstrating their success. One thing I have done for a constant reminder of my focus is hang up a picture of another athlete that I would like to strive towards achieving the success they have. I call it surrounding myself with "like-m inded" people. The trick to this is in the selection process. I am choosy about selecting my motivation. I make sure the build and structure of my inspirational athlete is about the same, this allows me to maintain practicality. I certainly wouldn’t choose someone that I could never strive to because they are 4” taller and our frame is completely different. I don’t just put any athlete up on the vision board; I choose one that I think I can actually catch up to. This image is of the "Thinking Man" sculpture, made by Auguste Rodin. Not only did the thought have to transpire about creating such an ingenious sculpture, but also Auguste had to have a clear vision of what the finished product would be like prior to having it completed. During the creative process, he had do demonstrate dedication, persistence, patience, and commitment to get to the finalized piece of artwork. Is there anything you can do today to further your steps in creating your beautiful sculpted artwork of yourself? Tell me your thoughts.
AB O U T T H E W RI T E R: L i sa J i l l Roone y is a N a t iona l Le ve l N PC Fig ure Compe t itor, f it nes s m o d e l , a n d w r i te r. Lisa holds a Bachelor ’s Degree in Radiographic Science and has worked in t h e h e a l t h c a re f i e l d fo r ove r 1 0 ye a r s. H e r p a s s i o n to m o t i va te, i n s p i re, a n d e n co u ra g e others has extended into the fitness arena. Lisa is a body coach offering online transformation programs. Visit Lisa’s website: www.lisarooney.com. Photo Credit: LHGFX
MAY 2012 • FitnessX Magazine
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HEALTH
D o Y ou H ave A n
Eating Disorder ? WRITTEN BY: Lauren Lee
When I was 14 and saw the videos about eating disorders in health class, I did not understand why the girls couldn’t just eat normal. I did not realize even then, at age 14, that I already showed signs of disordered eating. I have used food to numb myself to pain as far back as I can remember. And eating because you are anxious or because of unresolved feelings is disordered. The pressure to look a certain way, further perpetuated by the media, contributes to the dissatisfaction many people have with themselves. The term ‘eating disorder’ often invokes images of barely alive women starving themselves and taking extreme measures to look thin. But just because your head is not down a toilet, and you are not emaciated (or obese, for that matter) does not mean that you do not suffer from disordered eating. The truth is many people struggle with lesser forms of disordered eating at some point in their lives. Left untreated, these can wreak havoc on self-esteem and relationships. The key to understanding whether you are making ‘healthy’ decisions for yourself is to identify the motivation behind your decisions and actions. What motivates you to eat certain foods or stay away from certain foods? Are you motivated by fear of failing at what you perceive is a ‘perfect’ diet? Are you motivated by others’ expectations and outward appearances? You cannot judge health by appearance alone. Just because you have the heaviest bench press at the gym, won 1st place at a figure competition, or eat a perfectly ‘clean’ diet does not necessarily make you ‘healthy.’ You may or may not be. The National Eating Disorders Association (NEDA) defines eating disorders as “extreme emotions, attitudes, and behaviors surrounding weight and food issues.” This definition is much broader than the clinically recognized categories of eating disorders NEDA identifies as anorexia, bulimia, and binge eating. In fact, Dr. Steven Bratman, MD, developed the term “orthorexia,” which is defined as behavior appearing to be motivated by health when in actuality the motivation comes from a desire to look a certain way, escape pressure and anxiety, avoid perceived failure, etc. This could mean feeling bad for eating something that is not what you consider ‘clean,’ or eating a meal that does not have a certain ratio of protein to carbohydrates. If doing such things gives you any sort of anxiety, it may be worth exploring those feelings further. Does eating or not eating certain foods make you anxious or keep you from enjoying a balanced life? It should be your desire to live a healthy lifestyle, so there is nothing wrong with pursuing that. But when that pursuit becomes an obsession, to the point where you feel it beginning to take over your life, that is the difference between being motivated by health versus being motivated by fear and emotion. Disordered eating robs you of a normal joyful life and may lead to more serious eating disorders down the road. Additionally, NEDA sites that people with disordered eating tend to lose their ability to determine hunger and fullness, and therefore they no longer understand how to eat naturally. Further, based on my own experience, an unbalanced approach to eating not only causes dysfunction in relationships but can also stem from a more deeply rooted dissatisfaction with yourself.
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If you view your weight and appearance as the most critical factors in your personal worth, you will never be satisfied with who you are no matter what you look like on the outside. Whether you can see patterns of disordered eating in yourself, or you have a potentially life threatening eating disorder, there is hope. You can be healed and whole, but it starts on the inside. I have listed below a few steps below that I personally have found helpful in dealing with disordered eating patterns: Seek out counseling. If you are not yet comfortable with counseling, talk to someone you trust, like a mentor. Sometimes just talking it out is necessary to determine if you have a problem, how deep it goes, and what it will require to move forward (further counsel, etc.). Understand that there are root causes and that it is not about food. Identify the ‘why’ behind your feelings– why do I feel like eating right now? Is it because I am hungry? Is it because I am feeling anxious about something else and need a release? Identifying why is the first step in dealing with the root cause. Get a journal and write out your thoughts. This could be at random when you feel anxiety building up, or when you are faced with eating and making choices about food. Replace negative or extreme thoughts with truthful positive ones. Your value and self-worth is not based on your success, the quality of your diet, or your appearance. You have an innate value as a human being that cannot be taken away. And besides that, you are unique. Spend time discovering what makes you different. What are you passionate about? Is there something that you see in your environment that breaks your heart? Finding ways to channel your true passion into something actionable will shift your focus off external things that you think will make you happy and onto more meaningful things that will ultimately satisfy the unique person you are on the inside. Focus on balanced eating, that includes a variety of foods in moderation. One way I have been able to find balance in this area is to surround myself with people who are living a healthy lifestyle. In addition, subscribing to a blog that promotes health and balance will serve as a reminder of what health looks like. And remember, it is important to understand that any change starts with one step at a time. Each step you take is one step further in the right direction!
ABOUT THE WRITER: Lauren Lee is a fitness enthusiast, model, and writer of various health and wellness topics. Her passion in life is to motivate others to find balance and to teach people to appreciate the individual qualities that make them unique. You can find out more about Lauren at iamlaurenlee.webs.com.
HEALTH
An Inside Look
on
Eating Disorders-
Anorexia Nervosa WRITTEN BY: Ho lly Iglehar t, BSN, RN
Understanding Anorexia Nervosa Anorexia nervosa is self-induced starvation which results from a fear of being fat, even though the person affected is underweight (Ignatvicius, 2010). Anorexia primarily affects girls ages 16-23 falling into the middle and upper class socioeconomic status and tend to excel academically (Guinzbourg, 2011). Although, the groups listed fall into the highest risk of becoming anorexic, it can affect anyone. It is important to understand and recognize the different signs and symptoms of anorexia, so that if one of your friends, family or peers is suffering from it- you can help. Physical signs of anorexia include hair loss, nausea, vomiting, swollen or bleeding gums, dry skin, fat loss, muscle wastage, anemia, disorientation and an increased heart rate (Ignatavicius, 2010). ABOUT THE WRITER: Holly Iglehart has her bachelors of sci-
Peer Pressure
Get Help
The pressure to be thin can be over whelming; it is seen in media through adver tisements, in runway models and actresses or even through pressure coming from your peers and friends. When a runway model is a size 00 it makes a statement as to what is considered the ideal woman which places pressure on society to be thin. This causes young women to have an altered body image and poor self esteem. It is important to realize that these standards that have been set for runway models and actresses are not sustainable and many of these women suffer from eating disorders and are not living healthy lifestyles in order to maintain their rail thin physiques.
If you know someone who is suffering from a n o re x i a , provide support and help them access valuable resources that can help them. The National Association of Anorexia Nervosa and Associated Disorders, http://www.anad. org/ is an excellent resource which can help find treatment options, suppor t groups and provides information on anorexia.
in nursing degree
Healthy Diet, your Key to Success Implementing a healthy balanced diet, rich in vitamins and minerals is the foundation of beating anorexia and will provide your body with the energy it needs. Without fuel, the body cannot properly function and will waste muscle, lose excessive fat and will eventually harm your internal organs. Fuel your body with lean proteins, whole grains, fruits, vegetables and healthy fats and not only will you look good, you will feel good too.
References:
Guinzbourg, M. (2011). Eating disorders- a current concern. Hogrefe Publishing, 27-45. Doi: 10.1027/1192-5604/a000014 Ignatavicius, D. T., & Workman, L.M. (2010). Medical Surgical Nursing: Patient Centered Collaborative Care. Cleveland Ohio: Saunders Elsevier National Association of Anorexia Nervosa and Associated Disorders (2012). Retrieved from http://www.anad.org/ ABOUT THE WRITER: Holly Iglehart earned her bachelors of science in nursing degree with her RN with a minor in health. Holly was a college track athlete and now is a professional natural bikini competitor for the IFPA. Holly also competes in the diva bikini model category for the WBFF. You can find Holly Iglehart on facebook at WBFF Diva Bikini Model Holly Iglehart (www.facebook. com/bikinimodelholly). Photo Credit: LHGFX
MAY 2012 • FitnessX Magazine
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TRAINING
Your Best Foot Forward: Wearing Proper Footwear Can Improve Your Training WRITTEN BY: Val Andrea-Way
Hello my fellow athletes and gym friends! What are you training for? Look at your feet - are they properly equipped and armed to help you reach your training and performance goals? The right shoe choice can optimize your training, strengthen your foot muscles and also help to avoid injury - and not just to your feet. Your lower body joints and muscles can bear the impact from wearing the wrong or worn out footwear during training - so let’s explore to find the right choice for you:
Running - the Right Shoe is Imperative!
Crosstrainers - One Shoe Fits All!
Whether you train for marathons or are just a recreational runner, the proper shoe for running has everything to do with gaining distance, speed and staying injury free. A running shoe should be lightweight, durable, and have ample cushioning for shock absorption. A common complaint with runners is shin splints and this can be prevented with the right shoe. Your best bet is to go for a fitting - this can be a world of difference in your training and joint stress. During a fitting you may find out that you have higher arches or other issues such as an inward or outward roll (pronation or supination) to your running gate, then you have to address shoe features such as stability and motion control. Another thing to consider is that most running shoes are made for pavement and if you are a trail runner, you may need a heavier shoe with a more aggressive tread to battle the uneven, rougher terrain. Remember, the life span of even the best running shoe is typically only 3 or 4 months, so change them up often or buy a couple of pairs to rotate and track their mileage.
When in doubt, a cross trainer will work in most training settings. This type of shoe tends to be a more economical choice for some, as you can use it for most of your training requirements, such as recreational running, walking, weights and athletic training. You still have to consider proper fit and comfort, but the cross training shoe can take a lot of the guesswork out of shoe choice for you.
Vibram Five Fingers Shoes - Barefoot Running If you lead an active lifestyle, I'm sure you have heard of or seen Five Finger Shoes seemingly an athletes best friend to simulate "barefoot running" and training. This shoe line make some serious health benefit claims such as strengthening foot muscles that have become weak and underused from regular athletic footwear mechanics, as well as lessening pain during training. This shoe comes with rave reviews from most who have used them for training and running, but keep in mind that you will likely experience a transition period from using regular athletic footwear to Five Fingers shoes while your foot muscle strength builds up over time. 48.
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Yoga shoes - do you need them? No, not really. Most yoga shoes resemble a slipper and are useful for their nonslip quality, however, the general consensus is that yoga barefoot is more beneficial due to being able to spread your toes for grip and strength. I think the yoga socks might be a better purchase in this case - which can also be worn with the Five Finger shoes. Remember, your feet have to carry you through the rest of your life - so pay attention to the condition and health of your feet by wearing quality footwear during your training. You will perform better and longer, experience less pain and injury, and have happy feet for life!
ABOUT THE WRITER: 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.
"Pro-Active" Nutrition
TRAINING
WRITTEN BY: Heather L. Ellis MSPT, ATC; Wife and Mother of 2
Attaining a lean and sculpted physique takes dedication and commitment; consistent yet varied training programs and even more important to success- adherence to a clean and balanced nutrition plan. Your nutrition plan needs to be “Pro-Active;” supporting an active lifestyle by providing sufficient and clean, quality fuel for an active lifestyle. A successful nutrition plan must include all the building blocks for building lean muscle while establishing the optimal environment to burn off that last layer of insulation disguising your best physique. “Pro-Active” Nutrition also encompasses the idea that a solid nutrition plan requires planning and preparation to be successful. Meal plans need to be configured ahead, macronutrients balanced and calories accounted for. Meals are best when prepared ahead; with clean and proportioned meals/food choices readily available adherence to the plan becomes much easier.
Tools for your “Pro-Active” Nutrition plan: • • • • • •
Goals, dedication and commitment Prep time and a little inspiration Accountability Portable lunch cooler Measuring cups/scale Individual serving size food containers
Getting Started on a “Pro-Active” Nutrition Plan: Set your goals and find your motivation; make a lifestyle change and stick with it! Change your relationship with food; food must be considered fuel for your active lifestyle, not the main attraction at social event, the cure for boredom or used as stress relief. Take the time to educate yourself about the foods you eat, consider what these foods offer in terms of fuel and nutrients to support you in achieving your goals. Finding it difficult to state what benefit a food offers? Maybe it should stay on the shelf. Be an educated label reader; know what you are really putting in your fuel tank. Know what a portion is for each food choice; know what an ounce, cup or teaspoon looks like as portion distortion is a common culprit for those struggling with a plateau when attempting to reach the next level in their transformation. Invest time in the beginning (and on occasion intermittently) to measure and weigh your portions to combat the onset of portion
distortion. Invest some time to create a meal plan, knowing what you will be preparing and eating ahead of time supports your efforts in making healthier choices and train your palate to anticipate enjoying these healthier choices. Create each meal by beginning with a lean protein, add in complex/fibrous carbs and just enough healthy fats to create the perfect muscle building and energy boosting meal. Spreadsheets can be helpful in calculating macro balances and calorie counts.
Adhering to a “Pro-Active” Nutrition plan: Getting started is tough, but if you are truly ready to make a change, the initial excitement and intrigue keeps motivation and adherence on track for success. As time passes, old habits may creep back in. Have a plan ready to keep yourself accountable and combat the possibility of getting off track. Create a system that works with your lifestyle, something you can live with long term. Schedule time every week to prepare and portion meals for the next few days or the week. You will soon find this practice offers a number of benefits: saving time everyday figuring out the meals for the day, clean up time is saved by making the mess only a few times a week, scale down the morning rush to get lunch packed…already there for the packing and no excuse to order out! Progress towards your goals is a great motivational boost to fuel your fire in adhering to the plan but changes can be subtle, don’t miss the small positive changes and give up too quickly. Jot notes about energy levels, motivation. Take measurements and pictures, the results will only add fuel to your motivation levels. Be creative in the kitchen, try new recipes and meal plan to ensure you won’t get bored or you will find yourself snacking mindlessly on old, not so clean favorites. Clean up old favorites by swapping out for whole grains or slowly removing sweeteners and replace with natural sweetening agents like fruits. Slowly remove those foods that are hindering progress in reaching your goals. Slow, gradual changes tend to encourage better compliance. With time and commitment your taste preferences will change and they will work with you in keeping on track with your Pro-Active Nutrition plan. New to nutrition planning vs. eating? Changes can be challenging, creating new habits takes conscious effort. Be patient, you will reap the rewards of sticking with a “Pro-Active” Nutrition plan.
ABOUT THE WRITER: I work full time as a physical therapist and am also a certified athletic trainer, working in the healthcare field for over 15 years. My other full time job is wife and mother of 2 young boys. At 39 years young, I am in the best shape of my life with a new mission and motivation. My passion has become sculpting a fit and healthy lifestyle for myself and my family. I find great inspiration in inspiring and motivating others, reaching out through writing and setting a positive example for those around me.
MAY 2012 • FitnessX Magazine
49.
NUTRITION
Reading & Understanding food labels WRITTEN BY: L i s a Lor rai ne Taylor
By now most of you know that one of the biggest factors to eating healthier, as well as losing weight/bodyfat or when trying to gain weight/increasing your lean muscle is portion control, caloric counting. While there are hundreds of programs and advice out there to help you in achieving your health and fitness goals, you first must learn the basics on how to read and understand food labels.
1. When reading a label you should start with the actual serving size and the number of servings in the package. The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are on the label. Then ask yourself, "How many servings am I consuming"? (i.e. 1 serving or more) In the sample label, one serving of Metabolic Optimizer equals 130 calories.
2. Know your conversions. One One One One
gram gram gram gram
(gm) (gm) (gm) (gm)
of of of of
carbohydrates has 4 calories. protein has 4 calories. fat has 9 calories. alcohol has 7 calories.
Use the label. Nutrition labels list the total calories and the calories from fat, but using the conversions allows you to calculate the number of calories from protein and carbohydrates. For example, this item has 20 grams of carbohydrates, multiply 20 by 4 calories to get 80 calories from carbohydrates.
3. Calories (and Calories from Fat) Finding the percentage of calories from a serving of Metabolic Optimizer. To do this, divide the calories from a nutrient (fat, for instance) by the total calories and multiply by 100. For example, the label reads 130 calories, with 23 calories from fat, you divide 23 by 130 to get .17; multiply this by 100 to get 17. This MRD has 17 percent calories from fat. Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount). The General Guide to Calories provides a general reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet.
ABOUT THE WRITER: 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.
50.
FitnessX Magazine • MAY 2012
What type of cardio is Best for Me?
TRAINING
WRITTEN BY: J e s s i c a S u mme ra l l
Summer is just around the corner, which means swimsuit season is fast approaching! With the Internet, we have a wealth of information at our fingertips. While this is a blessing, it can also make it very difficult to figure out what workouts will bring you optimum results. Many aspects go into a great workout program such as cardio, flexibility, reactive training, and resistance training. We are going to talk about cardio! I get asked all the time what type of cardio exercise is best? Here are some things to consider: What are your goals? If your goal is to run a 5k, ½ marathons, or even a full marathon, you must find a good running program. One of my favorites is the Jeff Galloway program. You do not have to use his run/walk method, but I love the design and safety of the program. Most of your training will consist of running and speed work. Many people who train for races neglect lifting weights. This is a no-no! Doing a repetitive motion such as running causes wear on the same muscles and joints over time. The result is muscle imbalance and many times injury. Weight training is vital to ensuring your body is balanced and injury free. A good running program shouldn’t have more than 4 days of running per week. Try to keep your runs to every other day.
If you want your efforts to yield a lean and toned body, it is best to avoid running long distances or doing extended periods of cardio. You can actually keep cardio very minimal while still keeping your heart healthy, your body lean, and your muscles growing. If you are naturally thin or trying to build muscle, keep your cardio to 1-2 days per week so that you don’t compromise your muscle gains. If you gain and hold weight easily, like me, you will need around 3-5 days of cardio per week. You will be amazed at how weight training can shape your body and shed fat. This was hard for me to accept when I started training for my first figure competition. I was a cardio queen, but I was pleasantly surprised by the results I got from lifting.
Lose the monotony It’s very easy to get stuck in a rut of doing the same thing over and over again. After all, it does take time to create a plan and sometimes we don’t want to step out of our comfort zone. If you want to see results it’s time to start getting comfortable with getting uncomfortable! The problem with doing the same thing all the time is that you are training the same muscles day after day in the same way. You end up neglecting other muscles of your body. Our body is amazing and it adapts very quickly to the demands we place on it. Changing up your routine also helps to get rid of the boredom factor. When I’m afraid to try something new I bring a friend with me- at least then if I look like a fool, I have someone to laugh about it with!
Alternate! No matter what your goals are you should be alternating between steady state and high intensity cardio. In steady state cardio you should be able to maintain the same pace for a prolonged period of time. In high intensity cardio you should only be able to do short burst of intense cardio followed by a less intense recovery period. If you are only doing steady state cardio you are not pushing your body enough to see a significant change in speed and fat loss. On the flip side, if you were to do high intensity cardio everyday your chances for injury and burn out are very high. High intensity cardio is wonderful because it saves on time and continues to burn calories long after you are done. Steady state cardio certainly has its place, especially if your goal is endurance. Combine them both for the win!
Steady State Car-
Elliptical, jogging, stair stepper, walking, cycling, skating
High Intensity Cardio:
• 30 second sprint, light jog 1 minute – repeat for 20 minutes • Box jumps 1 minute, rest 30 seconds, squat thrust 1 minute, rest 30 seconds, stairs 1 minute, rest 30 seconds, double under with jump rope 1 minute, rest 30 seconds, repeat cycle for 20-30 minutes • On a track- sprint the straights, walk the curves – 20-30 minutes • Row machine for 1 minute, walking lunges for 1 minute – 20-30 minutes
ABOUT THE WRITER: Jessica is a dio:
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. She is a nutritional cleansing coach with a passion for helping people change their lives.
MAY 2012 • FitnessX Magazine
51.
Keri Ford's Recipe
G E O P e an u t B u t t e r Ch ip P r o t e in B it e s • 5 scoops GEO Vibrant Vanilla Organic Egg White Protein Powder (or Divine Chocolate)
• 2 egg whites, 1 whole egg
• 1 cup oat flour (blend/process whole oats until finely powdered)
• 2 tbsp olive oil
• 1 cup peanut butter chips (or mini dark chocolate chips)
• 1/2 tsp vanilla extract
• 3 tbsp agave nectar • 1 tsp cinnamon
• 1 cup whole oats
• 1/8 tsp baking soda
• 3/4 cup unsweetened vanilla almond milk
• 1/8 tsp baking powder
• 3/4 cup unsweetened applesauce
• PAM spray
Preheat the oven to 350º Mix all dry ingredients in large bowl. Then add wet ingredients and stir well. Fold in peanut butter chips. Spoon into PAM-ized mini muffin tin filling 2/3 to the top and bake 12-16 minutes, or until surface springs back when lightly pressed. Allow to cool completely. Drizzle finished muffin with agave nectar and store in an airtight container at room temperature. May serve slightly warmed .
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