December 2012 FitnessX Magazine by FitnessX Magazine

True Beauty lies within!

DECEMBER 2012

Jacquii Alexander

2012 Overall Bikini America Champion from Sydney, Australia shares her tips on health, fitness and wellness! pg. 52

The Importance of Posture & Sculpting Healthy Shoulders

Monica Brantâ&#x20AC;&#x2122;s F.E.M. Camp Attain a Beautifully Balanced Lifestyle

12 Healthy Recipes

to Beat the Holiday Bulge!

What is Your Legacy? Bikini-Worthy Workouts to Tighten & Energize Your Body!

Boost Your Health with Natural Remedies Inspiring YOU to Live Well...Naturally!

APPAREL STORE

Get your fitness & fashion gear! http://www.cafepress.com/fitnessx

FitnessX.com â&#x20AC;¢ December 2012

Nikki Utley

FitnessX Cover Model & NPC Bikini Competitor

BillyBow Photography

December 2012 • FitnessX.com December 2012 • FitnessX.com September 2012 • FitnessX Magazine

3. 3. 67.

CONTENTS

FitnessX Magazine

Publisher/Editor-in-

CEO/Publisher talks

Chief gives advice

about motivation &

avoiding holiday

inspiration

Who is she and

stress.

for thr holidays.

why we love her.

December 2012

106

HEALTH

24. tips for Coping with Sports Injuries 74. jenna Lobo’s Beautiful In & Out 88. Ask the Dentist - Dr. Sara Solomon

EXERCISE

NUTRITION

18. Tips for a Tender & Healthier Holiday Turkey 22. Protein Tips 23. Protein Your Whey 92. Losing Weight? Lactose-Free Dairy 100. Healthy & Smart Rx Tips

14. Tight Overnight Full Body Workout 36. Workout to Increase Endurance for Triathletes 44. Bikini Body Workout for Abs, Legs & Butt 58. Sleek and Sculpted Shoulder Workout 76. Functional Workout for the Extreme Athlete 94. Is Your Butt in a Rut?

18. Rosemary & Cider Roasted Turkey 19. Organic Honey Baked Ham & Skinny Sweet

TRAINING

49. Spicy Butternut Squash Salad &

26. Training Program for Marathon Runners 36. Triathlon Training for Endurance 90. The Importance of Posture and Sculpturing Healthy Shoulders

WELLNESS

7. The Lord Never Panics 43. This is My Legacy 93. Spiritual Wellness: Reach Out of Your Comfort Zone 4.

FitnessX.com • December 2012

RECIPES - Holiday Mashed Potatoes

48. Chili-Garlic Roasted Sweet Potatoes & Cornbread Dressing

Dutch Almond Butter Cake

50. Pumpkin Pie & Vegan Blueberry Muffins 51. Turkey Asparagus Roll-Ups with Sweet Potato Fries 54. December Cover Model Jacquii’s Favorite Healthy Recipe - Clean Cherry Ripe Ice Cream

MODEL OF THE MONTH

106. FitnessX Model, Candice Perfect

Cover Model: Jacquii Alexander Cover Photographer: Kounelli Photography

The Champions of Fitness p. 80

Jacquii Alexander

erica Champion 2012 Overall Bikini Am

Is There Life After an Eating Disorder?

INSPIRATION

21. Beautiful All Around 44. Fit, Fabulous & Forty! 63. I Survived My Bike Accident 72. Flex Bikini Model Search 102. Give Thanks During the Holidays 103. Beautifully Balanced 104. Is There Life After an Eating Disorder?

TRANSFORMATIONS

91. I Set a Goal...Fitness is My Life

EVENTS

28. Monica Brant’s F.E.M. Camp 70. Fitness America 2012 in Las Vegas

LETTERS

6. Let's Talk Ladies! Motivating & Inspiring! 7. Strong Man Jesus 8. Kat Aguirre’s Beat the Holiday Stress!

104

I survived my bike accident and

beat the odds!

I started with a goal... and

fitness

now is my

life!

ADVERTISEMENTS

2. FitnessX Apparel Store 17. G-Loves 20. Get FitnessX Magazine on Kindle 34. F.E.M. Camp 2013 35. Get Paper Issue of FitnessX Magazine 51. Healthy Recipes by Dr. Sara Solomon 62. Fit Girl Wear by Sherry Goggin 64. B-House Photography 67. ElisaBetta Rogiani - Couture Fitness SITES: fitnessX.com 97. The Booty Bible -Alicia Marie twitter.com/fitnessX 108. 220 Fitness youtube.com/fitnessXtv 109. L.A. Fit Expo 2013 facebook.com/fitnessXmag December 2012 • FitnessX.com

Let's Talk! Inspiring YOU to Live Well...Naturally! Ladies -- Let's talk! Christmas is a special time with family and friends. I would like to share a photo from Christmas 1996 (see below at bottom of page). Keep in mind, I was out of the military for 4 years and clearly wasn’t living a healthy lifestyle. I was burned out from being physically fit from the Navy. In 2004, I finally made the change to live the healthy lifestyle. It was worth it! FitnessX Magazine promotes BALANCE in a world where we can get BURNED OUT. That is why Kat and I love promoting women who live the lifestyle of balance. Enjoy your holiday, but remember to keep it balanced!

“Bravo’s Flipping Out stars, Jeff Lewis and Jenni Pulos, check out FitnessX Magazine! You guys rock! Thanks for reading my cover story... love the support. YAY!” -- Quoted by November 2012 Cover Model, Nikki Utley.

Inspiring YOU to Live Well...Naturally, BillyBow Aguirre, Publisher of FitnessX Magazine.

Michael Blanks reading the November 2012 issue of FitnessX Magazine

“When I started my fitness journey with Michael Blanks and Irene Blanks, Drenched Workout, I realized how much fitness made me happy.” -- Quoted by November 2012 Cover Model, Nikki Utley. BLAST FROM THE PAST! Photo of my mother and I (Christmas Day, 1996) before our lifestyle transformations.

Letter from a reader of FitnessX Magazine. It is very motivating and inspiring! I’ve greatly enjoyed familiarizing myself with your magazine. I’m finding it to be informative, inspiring and it gets me motivated to get off the computer and into the gym! My name is Connie Itchon. I’m a busy mom, wife, human resources consultant and fitness

Kymm Soden-Thornton holding up Nikki Utley’s FitnessX Magazine cover.

enthusiast. I spend most of my time trying (key word is ‘trying’) to maintain sanity in my home and a large part of maintaining that sanity is keeping myself physically and mentally fit. I have to admit, that my fitness journey started three years ago when I was turning forty as a way to look good in a bikini in order to celebrate the milestone with a girl’s trip to Vegas. Well three years later and I have never been in better shape, I feel strong, fast and I spend a large part of my day motivating others on their fitness journeys. I’m the creator of the Ripped Goddess community (currently at 25k) and what started off as a small group of working mothers supporting each other in our fitness goals has grown into a large community of men and women striving to be the best versions of ourselves. Many people ask me how I find time to run my family and the page, but when you are passionate about something as I am about motivating others...everything falls into place. I would love to be featured in your magazine in some way as I feel it would also motivate working mothers over 40 to KEEP GOING - we can be, feel and look any way that we choose. Choose fit. :-) All the best, Connie Itchon

FitnessX.com • December 2012

Michael Blanks & FitnessX Magazine Cover Model, Nikki Utley.

The Strong Man

Jesus

1 Timothy 4:8 - “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”

The Obesity in America!

Read - Ephesians 6:10-20 Currently, 33% of Americans are overweight. 35% are obese, using standard Body Mass Index calculations. That means that 68% of Americans need to lose weight. Not a good problem to have in America, considering the cost of everything related to health care… the medications, the insurance, the hospital visits, blindness and amputations from diabetes that happens more and more frequently, the heart attacks, the strokes, and the various obesity-related cancers. It’s not pretty. The scary part, however, is that the current trend suggests that 44% of Americans will be obese in less than 20 years. In the 13 states with the worst statistics, it is actually projected that 60% will be obese. So, if we safely assume that some of the Americans NOT in the overweight category unfortunately ENTER into the 33% of Americans in the overweight category, and 35% obesity becomes 44% obesity, that means that 77%… 3 out of every 4 Americans will need to lose weight, and that nearly 2 out of 3 overweight Americans will be obese! In 20 years, it won’t just be just America with statistics like these. Countries around the world are becoming obese at an alarming rate. The ramifications of this are huge, and it has to stop, especially for Christians In this life, the only source of true and lasting fitness motivation comes from God through a relationship with Jesus. Human bodies are made by God. They are beautifully intricate and how life forms and thrives is a truly amazing demonstration of God’s creativity and love for people. It is also true, however that our bodies are subject to the curse of human sin. Disease, obesity, and weakness are all products of humanity’s departure from God’s perfection. From Jesus, we receive unconditional love and acceptance that covers our shortcomings or insecurities, if we choose to accept it. To me, this is the only real message of hope. We should be motivated to fitness because it honors the beautiful bodies God made. Achieving a certain personal image is not a pursuit that I have to rest my joy or security on because I have been completely accepted by Christ and will be ultimately made new in Heaven. Because I know my status in eternity is secure, I have the confidence and motivation to pursue health and conditioning – not to give myself meaning, but to experience a part of all that God has for me. “What you eat and believe can make you sick!“ -- Charles Stanley

Dumbbell Lunge from the floor up: For this glutes and quad burning exercise, you’ll need a mat and 2 dumbbells, initially you may only be able to do without weight. • Place a dumbbell in each hand and assume a split stance (one leg in front of the other). Bend both knees to 90 degrees so you kneel on the mat on your back knee, this is your starting and ending position. • Keep your shoulders stacked over your hips, drive through the front leg and heel especially as that really engages your glutes pushing yourself about half way up from the floor. • Return to floor and repeat. Make sure to switch legs and perform on the opposite leg.

Single Leg Dumbbell Deadlift: For this exercise you will need 2 dumbbells. You can also use a barbell, so mix it up! • Start with feet in a split stance, arms straight with weight in front, this is your starting and ending position. • Tip forward at the hip, keeping your back straight the entire time, make sure both toes are facing straight ahead (don’t allow your back foot to turn out or in). • Reach down as far as you can without rounding your back, then drive through your feet and heels to return to the top and repeat. Make sure to switch legs and perform on opposite leg. FitnessX Model: Nicole Moneer Guerrero, IFBB Pro Photos by: Bersano Photography

December 2012 • FitnessX.com

Inspiring YOU to Live Well...Naturally,

FitnessX.com • December 2012

B-HO USE

doesn’t mean you should bail out completely. Why lose all that hard work you had gained? Just think about how great you will feel (and look) on January 1st because you stuck with the program! Yes, you may have less time to train during the holidays, but it’s ABSolutely worth it! Squeeze it into your busy schedule. Try taking a new class, wake up an hour earlier to hit the gym before work, do a home workout, or substitute 20-30 minute workouts rather than a full hour. It’s about training smarter, not necessarily longer. With that being said, please check out the 5 different workouts (p. 14-16, 36-41, 58-61, 76-79 and 94-96) in this special issue. They will target every body part to acheive a beautiful, strong, balanced physique we all strive for and want to keep forever! If you tend to struggle with staying the course on a healthy balanced diet during the holidays, be mentally aware of everything you eat. You need to hold yourself accountable. Try tracking your food consumption in a journal. Plan your meals and find healthy, tasty recipes that you can’t wait to share with your family and friends. Be sure to try our FitnessX approved holiday recipes on pages 18, 19, 48-50 and 55. I hope you enjoy the holiday season! It’s a wonderful time to catch up with family and friends. Don’t forget to have time for yourself, too. Stay on top of your goals. Be safe and remember to stay healthy! As always, I absolutely love hearing from you! Your feedback is very important to us here at FitnessX Magazine. Feel free to drop me an email at editor-in-chief@fitnessX.com.

PHO TOG RAP HY

It’s hard to believe that it’s already the holiday season. As you and I both know, this is a crazy time of the year with endless obligations...decorating the home and workplace, shopping at crowded malls, holiday festivities, company parties, etc. This can wreak havoc on your personal life. Often times, our workouts and good nutrition are sacrificed due to the pressure from family, friends and co-workers to enjoy the holiday season. We are encouraged (often expected) to be in the ‘holiday spirit’. So, why not have the that same attitude with our own health? Is it worth sacrificing for the sake of the our “obligations” ? Excuses run rampant during the holiday season. Believe me, I’ve heard it all. Don’t fall victim to neglecting your own health. Your exercise and healthy eating habits benefit you more than you may realize. In a study published in the New England Journal of Medicine, the lead researcher Dr. Yanovski stated, “The finding that study volunteers reporting more physical activity had less holiday weight gain suggests that increasing physical activity may be an effective method for preventing weight gain during this highrisk time.” (source: nichd.nih.gov) Is there anything you can do to avoid the dreaded weight gain in the midst of all the ‘holiday cheer’? YES! The key is proper planning-- I cannot stress this enough. Choose your activities wisely, use time management skills, and learn to have more willpower to say ‘no’ to prevent (or at least diminish) the holiday stress (and weight gain). Even if you know that your normal exercise regimen will change for the holidays, it

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TEAM December 2012 Publishers Kat and BillyBow Aguirre Editor-in-Chief Kat Aguirre

YOUR

AD COULD

Assistant & Copy Editor Taylor Anne Kinkade Creative Director Kat Aguirre

BE HERE!

Senior Designer BillyBow Aguirre Senior Staff Photographer B-House Photography Wardrobe:

Laura Mak, Mak Attack Fitness - www.makattackfitness.com Sherry Goggin, Fit Girl Wear - www.fitgirlwear.com Hedda Royce, G-Loves - www.g-loves.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. At FitnessX Magazine, our tag line says it all— “Inspiring YOU to Live Well…Naturally!" Kat & BillyBow,Aguirre Publishers of FitnessX Magazine Please note: FitnessX Magazine is not liable for any injury due to the suggestions and advice given in this issue. All readers must consult their physician prior to starting a new exercise and nutrition program.

Hope Zarro,

Makeover Specialist

Book an appointment http://www.facebook.com/hopemakeoverspecialist Hope Zarro encompasses a talent in precision cutting with artistic vision and impeccable attention to detail to custom design hair for individuals. While her passion is working with clients to create styles individualized to their needs, she is a master of her craft. With the latest techniques and hair trends as they appear on the fashion scene, Hope is continually working on her innovative techniques to push the boundaries of hair and make-up. Her extensive list of celebrity clientele include: Alanis Morisette, Molly Ringwald, Brooke Burke, Alison Sweeny, Tia Carcrta, Ashlan Gorse, Kendra Wilcinson, Karina Smirnoff and Jeannie Mai. Besides regularly styling hair, makeup and wardrobe for fashion shows and photo shoots, she also delivers expert advice on hit television shows such as: The Style Netwotks ‘How Do ILooK?,MTV’s Becoming’, ABC’s “Extreme Makeover, USA Networks”Character Fantasy Makeover and ‘ Platinum Weddings.” Hope’s combined skills turn the plainest faces into bombshell beauties. She is a rare combination of New York edge, California glam and on-camera flare....fantastic!

December 2012 • FitnessX.com

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FitnessX.com â&#x20AC;˘ December 2012

TEAM

Inspiring YOU to Live Well...Naturally!

BillyBow Aguirre is the CEO/Publisher and visionary of FitnessX Magazine. He proudly served in the U.S. Navy for 13 years and 15 years as a Network Engineer for Utilities, Investment, Entertainment, and Hospital Industries. He also studied and taught nutrition as a Chef for15 years. With his entreprenuerial skills, BillyBow established FitnessX.com Magazine, an online magazine in 2009. In January 2011, BillyBow joined forces with his wife, Kat Aguirre, in launching FitnessX Magazine -- their first print publication. You can contact BillyBow at billybow@fitnessX.com.

Kat Aguirre is the Owner, Publisher, and Editor-in-Chief of FitnessX Magazine. She has been actively involved in the fitness industry for the past 12 years working as a group exercise instructor, certified personal trainer, sports nutritionist, transformation specialist, PT manager, fitness director and fitness company owner. Kat has competed and placed in the top 5 in fitness, figure, fitness modeling, bikini and power lifting. She started several boot camp programs in Alabama, Tennessee and California to help hundreds of people get fit and healthy. Kat enjoys volunteering her time at schools speaking about body image, fitness and nutrition. Currently, she serves as an advocate for the “Fighting Obesity Campaign”. You can contact Kat at publisher@fitnessX.com.

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. He is the Senior Staff Photographer for FitnessX Magazine. To contact B-House for a photo shoot, email him at bhouse@bhousephoto.com.

Laura Mak is Pregnancy Fitness Specialist for FitnessX Magazine. Over the past 19 years, she 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. She owns a fitness clothing line, Mak Attack Fitness, available on MakAttackFitness.com.

Dr. Sara Solomon is the first FitnessX Magazine Cover Model. Sara launched the FitnessX Magazine in January 2010. She received her BSc in Physical Therapy and her DMD from McGill University in 2001 and 2005 respectively. Sara is a general dentist practicing in Toronto, Ontario, Canada. Dr. Solomon writes a monthly column in FitnessX Magazine, “Ask the Dentist” covering a number of dental health issues. Sara is a fitness competitor, Team Bodybuilding.com athlete, spokesmodel and published writer, author of Oxygen Magazine’s “Work Train Compete Blog” and more. Check out Sara’s website drsarasolomon.com.

Leha Long is from Atlanta, GA. This February 2012 FitnessX Cover Model is a published fitness model and writer, Quest Protein Bar brand ambassador, national-level bikini competitor, trainer, nutritionist and movie actress. Check out her website ehahealthandfitness.wordpress.com.

for more information.

December 2012 • FitnessX.com

11.

Sherry Goggin, Ms. Fitness America, reigns as The Most Photographed Fitness model in history. She shines as author, producer and role model for women everywhere. Bright, articulate and full of energy, Goggin has broken the stereotype of the fitness model to become an author, producer, fitness guru, clothes designer and just about anything else she puts her mind to. Sherry Goggin is the definitive version of a 'renaissance woman' and once she sets her mind to something, nothing gets in her way. While Goggin is a fitness expert, her real strengths may lie in the area of being a top-notch business entrepreneur. She also acts as VP and director of the women's fitness division of the Private Trainers Association, www.propta.com. Sherry also has a new clothing line, "Fit Girl Wear" that is available at www.fitgirlwear.com. You can purchase her clothing and learn more about her at www.SherryGoggin.com and facebook.com/sherrygoggin. Toni Lee is fitness model, athlete, comedian and TV/film producer. She lives by the philosophy that success is created by action. She is the perfect example of her own positive thinking as a successful businesswoman who shows that working on yourself each day results in a healthier lifestyle. Born in Seoul Korea, Toni is an accomplished pianist who has traveled the world and gained broad insights to the lifestyle concerns of diverse people and cultures and the common aspirations of health and well-being that all of humanity shares. Toni has taken her affirming message to a broad audience with television appearances on UPN Channel 13 News and KTLA’s morning shows. Her fresh perspective and healthy look has also crossed over into print media with numerous spotlight articles and photo spreads for popular magazines such as Muscle & Fitness and LA Sports and Fitness. Toni now is following up on offers to take on a producing role for several Hollywood projects in development. The first of these upcoming projects will be a comedy lifestyle T.V. show starring Toni that spotlights her creativity and outrageously funny sense of humor. Further production updates and speaking tour dates can be found at www.facebook.com/tonileetv. FitnessX Model, Christine Le Monde, currently resides in Venice, California. This 50-year-old is a Level III Certified Personal Trainer at Gold’s Gym in Venice. She is also the Owner/Master Fitness Trainer/Coach of Le Monde Fitness -- a full-service, mobile Personal Fitness Training at home, office, beach or park specializing in outdoor sessions. Christine holds many titles as a Champion Amateur Bodybuilding Competitor in Bikini and Figure Divisions (Masters and Grand Masters), enjoys fitness modeling, and is an Ambassador for G-Loves Workout Gloves and Power Crunch Protein Bars. You can check out her Facebook fan page, Le Monde Fitness, at www.facebook.com/pages/Le-Monde-Fitness. 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 magazinesand 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---all capable of greatness-we just have to dig deep and believe in ourselves. You can visit site www.ExtremeResultsFitness.net. Laurie Delaney has been in the fitness industry since 1993, teaching, learning and applying what she knows to her clients and herself. Since she received her Certification from the American Council of Exercise, she has also been Certified in YOGA, Pilates, Core Synergetics, BOSU Balance, Intensified Strength Training, Lifestyle Weight Management Consultant and as a Clinical Exercise Specialist. Competition life is in her blood and she enjoys the journey...whether it's first place or not. She began competing in 2000 in the Fitness Division, then moved into female Bodybuilding, and now competes in the Bikini and Figure Divisions. Laurie competes with Fitness America, NPC, ABA, UNBA, WBFF and INBA/PNBA. She sees competitions as a way to better herself and prove to women over 40 that you can not only be fit, but you can stand on stage and be proud of your hard work. You can visit Laurie's website at http://www.lauriedelaneyfit.com/.

Heather McCullough, a 30 -year-old mother of one, is a NETA certified personal trainer in Crested Butte, Colorado. Originally coming from a nursing background, she has geared her goals towards positive and preemptive health by specializing in high-altitude training for triathletes and endurance runners. Heather has trained for 9 years and, as an endurance runner, participates in mountain races anywhere from marathon distance to 150 miles. Heather also heads up a high-altitude training camp at 9,000 feet for triathletes and endurance runners/bikers in Colorado.

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FitnessX.com • December 2012

CONTRIBUTORS Rosie Chee “Think like a Champion. Train like a Warrior. Live with a Purpose.” Lifetime natural athlete and multiple NZ National track and road cycling Champion, internationally published fitness columnist and exercise physiologist, Rosie "The Female Terminator" lives her motto; constantly challenging the “impossible”, always striving to be her best; seeking to inspire and motivate others, to educate and empower them to make positive lifestyle choices that improve their quality of life. To contact Rosie, visit www.rosiesmusclerevolution.com. Photo Credit: Dan Ray.

Dr. Krista Bragg, DNP is a 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.

Kenneth Bragg RN, BSN, BS is a 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).

Stacie Schneider is a Certified Trainer/Nutrition Consultant with over 17 years of industry experience. She is currently working toward her Masters of Science in Nutrition-Dietetics, and also holds degrees in Child Development and Business Management. Stacie’s ultimate goal is to teach people the tools they need to be fit for life. At age 13, Stacie joined her first gym and began creating meal plans for family members. Her passion for helping others through fitness and nutrition became even greater when she developed severe adult food allergies 8 years ago. Through hard work and research, Stacie overcame her food allergies and is nearly allergy free. Stacie is dedicated to educating others to prevent and overcome health issues in order to achieve an overall better quality of life. She developed her guaranteed program, Total Health Solutions by Stacie Schneider, which combines Max Interval Training, Clean Eating Meal Plans and constant support and encouragement.

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. Monique Kabel is a certified nutritionist, personal trainer and Magnum Nutraceutical Athlete. She currently lives in Fort McMurray, AB Canada. Monique is working full time in the oil and gas industry by day, and as a personal trainer at night. She is preparing for her upcoming competition season, and is always looking for new ways to incorporate healthy yet tasty changes into her diet.

Nikki Utley serves as a Producer on a host of acclaimed reality television programs such as NBC’s Emmy-nominated “The Apprentice” and Bravo’s top rated “Flipping Out”. Nikki’s passion to motivate others has led her to establish a fitness career. Currently, she’s the overall winner of NPC’s MuscleContest.com Bikini Masters Division 2012. Her unwavering focus to help women know their worth and ability to succeed propels her to be a formidable force in the fitness world. 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.

Lisa Lorraine Taylor has a B.S. in Holistic Nutrition, certified through ACE, AFAA and FITOUR, and is the Owner of Taylor Made Fitness in San Diego, CA. She is active in the fitness community serving as a Personal Trainer, Nutritionist, Lifestyle Weight Management Consultant and Fitness Practitioner. Lisa Offers Personal Training online, the gym, out door workouts and nutrition programs. You can call/text Lisa at 619.987.9691 or e-mail her at Trainerlisa@hotmail.com.

December 2012 • FitnessX.com

13.

Tight Overnight! Workout designed by Christine Le Monde, Level III Certified Master Trainer

ith the holiday season, it can be easy to neglect your workouts, but in under one hour, you can fight the dreaded weight gain and temptation to decadent treats! Most of all, you will feel and look amazing afterwards! This 5-section, multi-joint circuit incorporates high-intensity intervals while sculpting your arms, chest, shoulders, abs, back, glutes and legs. Here is the workout: Do 10 reps of each section of the circuit. Repeat up to 10 times or for 40 minutes. Whichever comes first. Location: Goldâ&#x20AC;&#x2122;s Gym, Venice

1. Sissy Squat to Lie-Back 2. Crunches with Chest-to-Sky Plate Press 3. Squat pulses with plate 4. Superman Burpee with Pull-Back 5. Box Jumps When this workout gets too easy, increase the weight of the plate (or kettlebell) you are holding. Have fun and get ready for a stronger, leaner body for the new year!

Workout gloves: G-Loves www.g-loves.com Hair/MUA: Crystal McDermott

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FitnessX.com â&#x20AC;˘ December 2012

S issy S quat to L ie B ack

Stand with feet shoulder-width apart holding a weight plate in front of chest. Then sit back into a squat and slowly drop hips down on the bench or floor while you lower your body down. Move your arms overhead, then move your arms forward as you push through your heels to stand back up to starting position. Note: If you donâ&#x20AC;&#x2122;t have a Sissy Squat apparatus, a Turkish Get-Up with a kettle bell works nicely. Just make sure you do an equal number of rounds on each side of the body.

C runches with Chest-to-Sky Plate Press

Lie on your back on the bench or flooor holding a weight plate, ball or dumbbell above your chest with your arms straight. Crunch up, reaching the weight plate/ball or dumbbell as far toward to the sky as possible. Squeeze your abs and hold the top position for two seconds. Tip: Keep your tailbone in contact with the bench or floor throughout the entire exercise. Also, do not crunch forward. Instead, attempt to reach upward toward the ceiling, which will cause better abdominal muscle recruitment.

S quat P ulses with P late

Standing upright with feet hip-width apart, maintain good posture -- Keep chest up, back flat, hands holding plate in front of chest and look forward. Squat down until knees reach 90 degrees, then just pulse the movement at this lowered position. Tip: Make sure to keep your heels down on the floor concentrating on your body weight going through your heels. Keep knees back behind toes. December 2012 â&#x20AC;˘ FitnessX.com

15.

uperman B urpee to P ull -B ack

From a standing position, squat down as you kick your feet back, you go all the way down to your chest and break into a superman hold by squeezing your upper back, butt, and hamstrings. In that position, pull your elbows back (squeezing the shoulder blades together) towards the torso with palms facing down and hold. Then pop back up like a normal burpee and lift hands up over head.

ox J umps

Stand with feet shoulder-width apart. Sit back into a quarter squat as you swing arms back. Then explosively jump (while swinging your arms forward) onto the box with a soft landing. Hold your position on top of the box, then jump back down.

ABOUT THE AUTHOR: FitnessX Model, Christine Le Monde, currently resides in Venice, California. This 50-year-old is a Level III Certified Personal Trainer at Goldâ&#x20AC;&#x2122;s Gym in Venice. She is also the owner/Master Fitness Trainer/Coach of Le Monde Fitness -- a full-service, mobile Personal Fitness Training at home, office, beach or park specializing in outdoor sessions. Christine holds many titles as a Champion Amateur Bodybuilding Competitor in Bikini and Figure Divisions (Masters and Grand Masters), enjoys fitness modeling, and is an Ambassador for G-Loves Workout Gloves and Power Crunch Protein Bars. You can check out her Facebook fan page, Le Monde Fitness, at www.facebook.com/pages/Le-Monde-Fitness. Photo Credit: BillyBow Photography of FitnessX Magazine.

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FitnessX.com â&#x20AC;˘ December 2012

Just got off work. Looking forward to an intense back workout to take my mind off everything. I arrive at the gym, change into my gear. Madonna blasting in my ears. I strap my Zebra G-Loves on. It’s go time! I start with 5 pull-ups. Beat my record. No slip grip in full effect! I move from the seated row to dumbbells. I ’m in the zone – passionate and focused on goals. My hands are feeling protected! I get a firm grip on the rear delt machine. My back is feeling tight. Just the way I love it! A woman strikes up conversation as I’m taking off my gloves. She’s says I look “glamorous” in them. “And they can handle my hardcore workout!” I reply, "My hands are smooth and soft. There is no pain in the hand." G-Loves are the ultimate workout glove for the fashionista athlete.

Tomorrow, I think I’ll wear my Leopard G-Loves for chest day!

www.G-LOVES.com December 2012 • FitnessX.com

17.

Healthy Holiday Rosemary and Cider Roast Turkey Ingredients: • 2 medium organic lemons quartered • 2 medium organic yellow onions, peeled and cut into 6 wedges per onion • 2 tart apples, such as Granny Smith or Stayman, cut into quarters • 3 Tbs. minced organic garlic • 2 Tbs. chopped fresh organic rosemary • 1 Tbs. chopped fresh organic basil • 1 tsp. freshly ground black pepper • 1/2 tsp sea salt (or more to taste) • 1 12 lb. whole organic turkey Directions: 1) Preheat oven to 325 degrees. 2) Finely grate 2 tablespoons of zest from the lemon, mix it with half the rosemary and the garlic, basil, black pepper and salt and set aside. 3) Wash the turkey inside and out; pat dry. Remove any large fat deposits. Loosen the skin from the breast by slowly working your fingers between the breast and the skin. Work it loose to the end of the drumstick, being careful not to tear the skin. 4) Using your hand, rub one lemon quarter under the breast skin and down the thigh and leg. Then rub the rest of the entire turkey including the cavity with one to two lemon quarters. Discard the used lemon quarters. 5) Spread the rosemary spice mixture under the breast skin and down the thigh and leg. Rub the remainder of the rosemary mixture over the outside of the breast. Use toothpicks to seal skin over any exposed breast meat. 6) Stuff the turkey with the remaining lemon quarters, apples and onions and place it on a rack in a roasting pan. Add about 1/4 inch of water to the bottom of the pan. 7) In a small bowl, combine the apple cider and the remaining rosemary. After the turkey has cooked for one hour, pour half the apple cider mix over the turkey and then continue to baste with the remaining cider mixture and liquid in the pan 3 times each hour. 8) Roast in the preheated oven 3-4 hours, or until the internal temperature of the bird reaches 180 degrees. You can also adjust the ingredient amounts and cooking times of this moist and flavorful recipe for cornish game hens, chicken breasts or roasting chicken.

Tips for a Tender & Healthier Holiday Turkey: By slow cooking your turkey, the meat stays moist. Especially when you're cooking a large bird, you typically have to put it in the night before. That means when you wake up the morning of Thanksgiving, the house is filled with the aroma of roasting turkey. Yummy. • Start with a fresh, organic turkey • Rinse the bird thoroughly and pat dry. • Put cut fruit or sprigs of fresh herbs in the cavity but no stuffing. • Season the skin if you choose either on the surface or underneath the skin of the breasts. • Cook the turkey for one hour at 300 degrees to kill any residual surface bacteria. • Then, turn the oven down to 200 degrees and cook for one hour/pound. Do not cover the bird. Double check temperature with a separate, professional-grade thermometer.

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FitnessX.com • December 2012

Organic Honey Baked Ham Ingredients: • 1/2 (7 lb) of an organic uncured smoked ham - (about 7 lbs. fully cooked) • 1/2 cup organic pear juice • 1/2 cup organic orange juice • 1/2 cup firmly packed organic unrefined brown sugar • 1/2 cup raw organic honey • 1/4 cup of cloves (optional) Directions: 1) Score ham with a sharp knife in a diagonal pattern. Repeat scoring, diagonally, in the opposite direction to create a crossing pattern. If you opt for the decorative and spicy cloves, insert whole cloves at the crossings. 2) Preheat oven to 375 degrees F. 3) Place ham, cut end down, in a large baking pan. 4) Mix pear nectar and orange juice in a bowl. 5) Bake ham for 15 minutes basting frequently with juices. 6) Mix brown sugar and honey together in a small bowl. Brush mixture over ham and bake for another hour or until internal temperature reads 140 degrees F. For a richer taste use a bit of blackstrap molasses in place of a couple of tablespoons of the honey or, for a wonderful maple taste, substitute organic maple syrup for part of the honey.

Skinny Sweet Mashed Potatoes Ingredients 3 1/2 cups chicken broth 5 large potatoes, cut into 1 in. chunks 1 tsp of sea salt 1 tsp of white pepper Directions Heat the broth and potatoes in a 4-quart saucepan over medium-high heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes or until the potatoes are tender. Drain the potatoes well in a colander, reserving the broth. Mash the potatoes with 1¼ cups broth and black pepper. Add additional broth if needed until potatoes reach desired consistency.

December 2012 • FitnessX.com

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FitnessX.com â&#x20AC;˘ December 2012

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Be Beautiful...

Inside Out by Laurie Delaney, CPT

Ok folks, we all have an idea of what we think is beautiful, whether we think we are beautiful or not and what it would take to feel beautiful. Is that idea a reality, or are we crushed by insecurities, do we secretly hate beautiful people or want to call them “fake?” Growing up in a very small town, the beautiful people stand out…you know the ones...Perfect smile, hair, skin, body. It’s easier to hate them than to want to be one of them. Beauty is deeper than skin deep and we have to find that it is what is inside of us that makes us truly beauti ful. As a trainer, I love to help ladies find their beauty…or I call it their sexy side. Self-esteem is something we grow up with or grow into, and finding that place of being comfortable in your own skin is not easy. As women, we are so critical of ourselves and if we’re honest, with one another. It doesn’t matter if we are looking our best or look our worst, ladies, we find flaws period. We quickly forget a compliment, but will remember if someone tells us we look fat forever. The word beautiful means having beauty; having qualities that give great pleasure or satisfaction to see, hear, think about, etc.; delighting the senses or mind: a beautiful dress; a beautiful speech; a beautiful person.

Here’s a challenge for every lady (or gentleman) out there… 1) Give a compliment to someone you find beautiful. If they have a great spirit, personality, outfit or hair, tell them. You will be surprised how much giving a compliment gives back to you in your own mind and spirit. 2) Be aware of when we are critical and learn to acknowledge why we are being critical. Are we jealous, envious, or discouraged by another person’s success? Call it what it is and don’t make excuses for this behavior. 3) Take in beauty around us. In every day we see and experience beautiful people and things. Stop and take it in, enjoy life and the beauty that is around you. 4) Be thankful and humble. There is nothing more beautiful than a thankful and humble person. Laurie Delaney, Certified by the American Council of Exercise Owner of Laurie Delaney Fitness, Fitness Model and Writer ABOUT THE AUTHOR: Laurie Delaney has been in the fitness industry since 1993, teaching, learning and applying what she knows to her clients and herself. Since she received her Certification from the American Council of Exercise, she has also been Certified in YOGA, Pilates, Core Synergetics, BOSU Balance, Intensified Strength Training, Lifestyle Weight Management Consultant and as a Clinical Exercise Specialist. Competition life is in her blood and she enjoys the journey...whether it's first place or not. She began competing in 2000 in the fitness division, then moved into female bodybuilding, and now competes in the bikini and figure divisions. Laurie competes with Fitness America, NPC, ABA, UNBA, WBFF and INBA/PNBA. She sees competitions as a way to better herself and prove to women over 40 that you can not only be fit, but you can stand on stage and be proud of your hard work. You can visit Laurie's website at http://www.lauriedelaneyfit.com. Photo Credit: B-House Photography, Senior Staff Photographer of FitnessX Magazine.

December 2012 • FitnessX.com

21.

PROTEIN TIPs Whey Protein: Perhaps the most cost-effective method to increase protein in your diet, whey provides the body with the ideal amino acid profile for muscle building, strength and recovery. Because whey is also fast digesting, it’s well suited as a post-workout nutrition source when your body needs a quick fix of protein. However, because whey protein is isolated from whey, it contains lactose –- the natural sugar found in dairy products. If you are lactose intolerant, your body will likely be unable to metabolize the lactose and show signs of allergies. Remember not all whey protein are created equal. Read the article at http://www.fitnessx.com/ not-all-proteins-are-created-equal/ for more information. Reference: WebMD.com - http://answers.webmd.com/search-results?ques=whey+protein+isolate

Greek Yogurt: With twice as much protein as regular yogurt, Greek and Icelandic yogurts are concentrated, nonfat or low fat, and have a whopping 16 grams protein per container. If you get them non-flavored, they have less than 10 grams of sugar. While one 8-oz cup of plain, low-fat yogurt will get you 11 grams of protein, the same size Greek yogurt will give you about 20 grams of protein. Plus it’s richer, fattier (the good fat), more nutritious and lower in sugar. Reference: WebMD.com - http://answers.webmd.com/answers/1189890/why-is-yogurt-so-good-for?guid=3

Peanut Butter: According to the Peanut Institute, the peanut contains more plant protein than any other legume or nut. You get a lot of nutrition for your 190-calorie investment (2 tablespoons). Nuts and nut butters are a great source of protein, fiber, vitamins, minerals, and phytochemicals. It may not match the amount of protein in a giant turkey leg, but at eight grams per serving it provides an economical way for those on a shoestring budget to get their protein. Reference: WebMD.com - http://www.webmd.com/food-recipes/features/nutty-about-peanut-butter

Black Beans: Everyone knows black beans are typically low in cost and high in nutritious fiber, but they’re also loaded with protein. Depending on the type of bean, protein amounts range from about 15 to 25 grams per cup. So chose the ones you like and go to town. Reference: WebMD.com - http://answers.webmd.com/answers/2000077/are-beans-a-protein-food-or-a-vegetable?guid=2

Disclaimer: Nothing contained in this magazine is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning any nutrition program as you would any other weight loss or weight maintenance program.

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FitnessX.com • December 2012

Protein

Your

whey

by Monique Kabel

With so many different types of protein out there, it can be confusing to know which one suits your needs best. Here is a break-down on the different types of protein and what they deliver to your body.

Egg Albumin

A high quality protein that can be found in egg whites, whether it is directly from the egg, a form of powder or a jug of only egg whites. This type of protein has been used since the very beginning, to build lean muscle mass.

Whey Concentrate Photo by David Ford

The most basic form of whey protein, very easy to find and also inexpensive, however, it can have certain un-wanted side effects, causing bloating and gas.

Whey Isolate

This protein is perfect for those who are lactose intolerant. It is quick to absorb, and comes with very low carbohydrates and sugar.

Casein Protein

The slowest protein to be digested, making it perfect to take prior to sleeping. It takes the body between 5-7hours to break it down. This protein is also beneficial in keeping your protein levels high throughout the day and helping you to feel fuller, for longer.

Hydrolysate Protein

The most expensive protein on the market! It is by far the best quality protein you can find. This is another great source for those who cannot consume regular types of protein easily.

Soy Protein

This is a great substitute for vegetarians. It is loaded with glutamine, which aids with muscle recovery, and also branch chain amino acids (BCAA’s).

Milk Protein Isolate

Derived from milk, this protein contains a combination of casein and whey. It is also loaded with BCAA’s, and believe it or not, lactose free.

Now that you can see what your options are, you can decide which one is right for you and your needs. There are some brands who deliver protein powders which have a combination of protein, this is my personal favorite, as it hits on all of my bodies protein needs. ABOUT THE AUTHOR: Monique Kabel is a certified nutritionist, personal trainer and Magnum Nutraceutical Athlete. She currently lives in Fort McMurray, AB Canada. Monique is working full time in the oil and gas industry by day, and as a personal trainer at night. She is preparing for her upcoming competition season, and is always looking for new ways to incorporate healthy yet tasty changes into her diet. Photo Credit: David Ford.

December 2012 • FitnessX.com

23.

Tips for Coping with the Emotional Aspects of

Sports Injuries

by Dr. Krista and Kenneth Bragg

Fitness Model: Terri Kubassek

espite our best efforts and planning, natural disasters or major family illness can derail any fitness fan from the competition path. A more common loose nail is an acute sports injury; every athlete’s nemesis. Finding yourself an “athleteinterrupted” can be just as psychologically painful as the physical injury itself. If you have not experienced an injury yet, surely you know a runner with a knee injury or bodybuilder who has needed shoulder surgery; any repetitive physical activity put stress on joints and therefore represents risk for injury. One study reported the prevalence of running-related injuries in 200 runners over age 40 during a 12-month period as 55% (Rev Bras Fisioter. 2012). A retrospective review of 100 competitive powerlifters (J Strength Cond Res. 2006) reported one injury on average annually with most commonly injured body areas being shoulder (36%), lower back (24%), elbow (11%), and knee (9%). Putting this in perspective however, living a sedentary unhealthy life certainly carries a higher risk for cardiovascular and other serious illness. Thankfully, sports injuries are typically temporary; however an acute injury can lead to an emotional tailspin if not managed well.

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FitnessX.com • December 2012

Injuries can beat you down emotionally in several ways (Clin J Sport Med. 2012). First of all, you are likely in physical pain and even the basic activities of life can be affected, much less your fitness goals. When I (Krista) broke my arm in a trail race last summer -- not only was running difficult, but so was getting dressed each day. Second, you are robbed of an activity that brings fulfillment to your life. Clearly you love the feel of lifting weights or the thrill of the run or else it would not be a large part of your life. Experiencing a sudden loss of activity can be emotionally challenging. Not only do you have time to fill but the sudden decrease in happy drugs that result from exercise (dopamine and serotonin) can make you feel like an addict in withdrawal. In a review of 250 injured collegiate athletes, frustration and anger were the most strongly experienced emotions (Klenk, 2006). Simply acknowledging that you are in for a rough patch emotionally is an important step. Working on ways to tackle and overcome is next. You may find yourself mentally reeling off your life path. Frequently, athletes register for races and competitions because the events represent structure and goals for day-to-day life. Part of your success has been relating to having a life map or plan -- being forced off course can be very unsettling.

Your sense of identity may be affected. For example if you are an injured runner, after months of being off the road you may have difficulty considering yourself a runner. So what are you? Your sense of identity is complex and may evolve during your period of recovery. Focusing on other positive parts of your life may help carry you through until you are able to emotionally reestablish yourself with your sport. It may be helpful to remember that most competitive athletes are injured at some point in their career and most have experienced the same feelings you are struggling with. Lastly, it may be easy to lose perspective. So maybe you need surgery, maybe you are out for the season or the year… but in most

cases of athletic injury you will recover. Try visualizing how you will feel when you are healthy again, and keep in mind that your current state is likely not permanent. Work with your health care provider to find alternative ways to exercise during your recovery. For example, if your lower body is injured, spend this time focusing on upper body fitness or swim if that is an option. One of the most important things you can do for yourself is commit to the healing process and allow yourself time. All too often athletes forfeit recovery time in their impatience and desire to train too soon. Unfortunately this often backfires, resulting in more extensive injury or extended down time in the long run.

Tips for overcoming the emotional letdown of an acute sports injury

1. Stay Connected. Personal connections are healthier and more helpful to you psyche than electronic ones. Reach out to your friends,

family, coach, fellow athletes. It may be gut-wrenching to hear about your friend’s training or to read Facebook posts about a figure show in which you planned to compete, but staying connected may help remind you of your post-recovery goals. If you can’t compete maybe you can volunteer to help with a run registration or to help out backstage at a show. Sometimes being surrounded by the passion of others can carry you through. Besides, you may find many empathizing with your situation because they have suffered injuries in the past. Find activities with positive feedback to help your brain increase the happy chemicals dopamine and serotonin. Some examples may include re-establishing relationships, focusing on friendships or helping others.

2.This is an opportune time to step back and re-evaluate the season or year.

Can you focus on something else (career, family, another part of fitness) while you recover? Maybe planning your post recovery training and events for the next year or season will help you stay on course in the long run. Emphasize nutrition- eat healthy natural food and include a wide variety of nutrients to assist with the healing process.

3. Help someone else.

One of the best ways to regain perspective is to spend time with or read about others who have recovered from injury or who succeed despite disability. Stepping outside of the fitness realm and focusing on the hardships that others are facing (such as the NY residents suffering in Sandy’s aftermath) can be sobering.

4. Consider starting a journal or a blog.

Elite athletes who organized their thoughts about being injured by putting pen to paper reported feeling less devastated, dispirited, cheated, and restless by their injury. Written emotional disclosure helped them come to terms with their feelings and helped the overall situation feel more manageable. (J Sport Rehabil, 2010). In closure, acute injury or illness can be devastating in several ways for serious athletes. Fitness minded individuals often consider their sport part of their identity and sense of being. An injury derailment can have profound impact on an athlete’s emotional health and wellbeing. Focusing on long term goals, keeping perspective, and helping others are only a few methods to maintaining emotional health while recovering from a sports injury. References Hespanhol Junior LC, Costa LO, Carvalho AC, Lopes AD. A description of training characteristics and its association with previous musculoskeletal injuries in recreational runners: a cross-sectional study. Rev Bras Fisioter. 2012 Jan-Feb; 16(1):46-53. Keogh J, Hume PA, Pearson S. Retrospective injury epidemiology of one hundred one competitive Oceania power lifters: the effects of age, body mass, competitive standard, and gender. J Strength Cond Res. 2006. Aug; 20(3):672-81. Klenk, Courtney A., “Psychological Response to Injury, Recovery, and Social Support: A Survey of Athletes at an NCAA Division I University” (2006). Senior Honors Projects. Paper 9. http://digitalcommons.uri.edu/srhonorsprog/9. Mankad A, Gordon S. Psycholinguistic changes in athletes’ grief response to injury after written emotional disclosure. J Sport Rehabil. 2010. Aug; 19(3):328-42. McGuine TA, Winterstein A, Carr K, Hetzel S, Scott J. Changes in self-reported knee function and health-related quality of life after knee injury in female athletes. Clin J Sport Med. 2012 Jul; 22(4):334-40.

ABOUT THE AUTHOR: Dr. Krista Bragg, DNP is a 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 AUTHOR: Kenneth Bragg RN, BSN, BS is a 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).

December 2012 • FitnessX.com

25.

Periodization of the

Marathon Runner’s Training Program for

Optimal Running Performance WRITTEN BY: Rosie Chee, BExSpSc

Introduction

ith any sport, the marathon especially, whether you are a recreational runner or a serious competitor, to complete AND perform the marathon with your most optimal performance, you have to train for it. To train effectively for the marathon your training programme should not just be PLANNED out, but PERIODIZED for the specific training phases that will ultimately determine your performance. When a training programme is periodized it takes into account what is required to perform OPTIMALLY in the marathon, each week and session planned out in ADVANCE, so that you know exactly what to do and when, to ensure that your running performance is at its PEAK for your chosen competition.

Phases of Training The marathon training phases of “base” and “speed” training can be broken down further into subphases: • Base 1 - Technique/Endurance • Base 2 - Strength/Strength Endurance • Speed – Speed/Power Subphases follow a logical progression from base conditioning and preparation to performance orientated training, developing running performance over periods of several weeks in each subphase, volume and intensity of training changing as the marathoner nears closer to the competition date.

Base 1 - Technique/Endurance Endurance is the first base phase and involves getting back into a structured training programme with light or easy 26.

FitnessX.com • December 2012

conditioning aerobic exercise. During this period any muscle imbalances are worked on, to ensure that the marathoner is well conditioned to undertake the event, working on injury prevention. Running technique is concentrated on, making sure that the marathoner practices exactly what they are going to be doing. This phase usually lasts anywhere from 0-4 weeks.

Base 2 - Strength/Strength Endurance Building on what the marathoner has done in Base 1, Base 2 lasts anywhere from 4-8 weeks and is the beginning of strength/strength endurance training. Base 2 incorporates hill training - short and long hills runs inclusive of efforts - in order to improve the marathoner’s power, leg turnover, lactate tolerance, and recruit fast-twitch muscle fibres, preparing the marathoner for upcoming speed training. There is a transition during Base 2 from strength endurance to speed, where the marathoner maintains strength as they begin working on anaerobic elements.

Speed – Speed/Power Speed training is where the marathoner increases the tempo of training, beginning with conditioning themselves to become accustomed to an anaerobic pace. Long intervals at tempo pace and anaerobic threshold training occur during this phase, allowing the marathoner to simulate race pace and improve their overall steady-state running pace. Short and long sprints are incorporated into training towards the middle and end of the speed phase, to improve the marathoner’s ability to sustain speed or take action during a sprint at any portion of race. This phase usually lasts from 1-4 weeks, finishing off with power training, which improves leg speed and enable the marathoner to improve their explosiveness.

Marathon Distance Running Program Base l: (Total km = 47) Training Type MON TUES WED THURS FRI SAT SUN

Day off Run 4-7 km (20-30min) Day off Run 10-15 km (50-1hr 15min) Day off Run 4-7 km (20-30min) Run 10-20 km (50-1hr 40min)

Base ll: (Total km = 84) Easy run 4-6km (20-30min) MON Med 6-12km (30-60min) TUES Easy run 4-6km (20-30min) WED Med long run 15-20km (1hr THURS 15min - 1hr 40min) Day off FRI Easy run 5-10km (25-50min) SAT Long run 30km (2.5hr) SUN

Training Intensity

% of Total Week

Hard/Easy

--Low --Low --Low Low

---12.8% ---31.9% ---12.8% 42.5%

E H E H E H H

Low Low Low

7.1% 14.3% 7.1%

E H E

Low --Low Low

23.8% ---- 11.9% 35.8%

H E H H

% of Total Week

Hard/Easy

7.7%

Key: Med = medium; E = easy; H = hard

Speed Training Speed: (Total km = 78) Training Type MON TUES WED THURS FRI SAT SUN

Easy run 6km (30min) INTS 4-6 x 6-8min (SM) 4-1min rest btwn = 10km 50min Easy run 6km (30min) Med long run 20km (1hr 40min) Day off INTS 4-6 x 6-8min (SM) 4-1min rest btwn = 10km 50min Long run 30km (2.5hr)

Training Intensity Low Low Low Low/UT ---

12.8% 7.7% 25.6% --

H E H E

Low/RP Low

7.7% 35.8%

H H

Key: Med = medium; E = easy; H = hard

Conclusion Aerobic metabolism contributes primarily to the resynthesis of having a periodized training programme is essential for the marathon runner, not only to ensure that they are fully conditioned and prepared for the race, but so that they can perform to their BEST ability by developing EVERY single physical skill and aspect related to their performance. References Ackland, J. (1996). The power to perform: A comprehensive guide to training and racing for endurance athletes (Revised ed.). Auckland, New Zealand: Reed Books. Bompa, T. O. (1999). Periodization: Theory and methodology of training (4th ed.) United States of America: Human Kinetics. Newsholme, E., Leech, T. & Duester, G. (1994). Keep on running: The science of training and performance. Great Britain: John Wiley & Sons Ltd.

ABOUT THE AUTHOR: “Think like a Champion. Train like a Warrior. Live with a Purpose.” Lifetime natural athlete and multiple NZ National track and road cycling Champion, internationally published fitness columnist and exercise physiologist, Rosie "The Female Terminator" lives her motto; constantly challenging the “impossible”, always striving to be her best; seeking to inspire and motivate others, to educate and empower them to make positive lifestyle choices that improve their quality of life. To contact Rosie, visit www.rosiesmusclerevolution.com. Photo Credit: Dan Ray.

December 2012 • FitnessX.com

27.

Monica Brantâ&#x20AC;&#x2122;s

F.E.M. Camp F un, E ducation, M otivation !

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FitnessX.com â&#x20AC;˘ December 2012

Marina del Rey, CA

September 2012

F un,

E ducation, M otivation

December 2012 â&#x20AC;˘ FitnessX.com

! 29.

Monica Brant’s

F.E.M. Camp F un,

E d u c at i o n , M o t i v at i o n

Monica & Lynda

at Gold’s Gym - Venice 30.

FitnessX.com • December 2012

Monica & Lynda with Photographer Robert Reiff at Magic Light Studios

Monica BRANT

Lynda THORESEN

I am so excited to be sharing -- with all FitnessX Magazine readers -- something special that I GET TO DO, which I fondly call my ‘business’...F.E.M. CampTM.

Many of you may be wondering how a random girl from Canada got the opportunity to work with Monica Brant.

Imagine, if you will... • Flying to a variety of fun locations (across the USA, Canada, Australia, and even Iceland). • Spending a couple of days organizing and preparing a funfilled weekend for 20-30 excited ladies. • Presenting seminars on nutrition and modeling. • Leading an intense boot camp style workout on a track or beach and two separate gym workouts. • Encouraging all the ladies to step out of their comfort zone during the Poise & Presentation for modeling and Figure, Bikini or Fitness Competitions (or just learning to walk gracefully in heels). • Sharing my ideas about skin care, fashion selection, business direction in the fitness community, photo shoots…and so much more over the course of 3 days! Even though it is A LOT of work, I LOVE what I GET to do. Once the camp is over, always feel completely blessed to have spent the weekend sharing with the attending ladies: Fun, Education and Motivation (F.E.M.)! As 2013 rolls around, my camp partner, Lynda Thoresen, and I are excited to be finalizing details for the 2013 season...almost a DECADE of F.E.M. CampsTM. As with any business, we strive to continue keeping content and sessions up-to-date and informative with what is current in the industry. We don’t have a marketing team or business manager, these things are handled as best we can with social media and email marketing to bring awareness of upcoming camp locations and dates and generous magazine features. This next season, we are excited to bring FitnessX Magazine back to a few of the locations and offer our campers some submission opportunities. Who knows, maybe one of our F.E.M. CampTM women will be featured on the cover eventually! How’s that for a reason to come to camp?

A little about me... I have traveled down many different avenues in the industry from selling gym memberships and being a personal trainer to coaching competitors for bodybuilding, fitness and figure and judging competitions. I have enjoyed the challenge of a variety of different competitions including bodybuilding, fitness and figure. I even owned a training studio for a few years. Let’s just say that for the past 15 years, I have been in love with fitness. How it all started... In December 2003, I received an unexpected phone call that changed my world! The caller ID said “blocked call”, so I let it go to voicemail. When I checked my messages a few moments later I was shocked as I listed to Monica Brant’s voice. The woman of fitness that inspired me most! I had pictures of her on my fridge to remind me of my goals...my fitness IDOL was calling me! This was a miracle to me and I am so grateful to my now ex-husband who put it all together as a wonderful surprise. When I finally got up the courage to call her back, we discovered that we both had very similar ideas for a ladies fitness camp. We had an instant connection and the joint venture took off! In 2004, we hosted the first F.E.M. CampTM in Calgary, AB, Canada, and since then we have been to many different locations around the world sharing our knowledge and ideas with F.E.M. CampTM ladies. Monica and I have different skill sets, and together, I feel that we are a great team. We have been blessed with a terrific work relationship and a wonderful friendship. I live in Canada and she is in Texas, and it is so much fun to be able to get together for a week at a time and share what we love. I have been working closely with Monica for the past 9 years and she still inspires me in so many ways!

In closing, if anyone is interested in the attending an upcoming 2013 F.E.M. CampTM these are the current dates and locations:

What we offer in 3 days at F.E.M. CampTM is an opportunity to see how “The Fitness Icon”, Monica Brant, lives her life. She shares all of her fitness secrets, how she trains and eats, and how she has not only survived -- but thrived in the fitness spotlight for 21 years.

-January 25-27 Arizona -February 22-24 Texas -April 26-28 Kelowna, BC, Canada -September 13-15 California

Register for an upcoming F.E.M. CampTM...We have a lot of Fun Education and Motivation (F.E.M.) to share with you! If anyone has questions, please feel free to email Monica@femcamp.net or Lynda@femcamp.net

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I found motivation through surrounding myself with positive, goal-oriented, healthy people who were my wonderful mentors. It’s amazing how certain people in life make us realize our true potential!

I’ve enjoyed every minute of F.E.M. CampTM this year. I highly recommend it to any woman who wants to attend an inspirational event and meet wonderful women with a common interest -- A love for Fun, Education, and Motivation!

Apple Valley, CA

Lisa GAGE

Hi, my name is Lisa Gage. I am 34 years old from Apple Valley, CA and work in Physical Therapy. All my life I played sports, but was an overweight kid at 16. When I got pregnant with our son, I gained about 60 pounds during my pregnancy. After I had him, I was about 180 on my 5’3” frame. My life was hectic trying to juggle high school, a newborn, work, and beginning to take college courses, so eating was scarce and the weight began to drop off. It was then I became a so-called “cardio queen”. During these five years, I became very thin and unhealthy, to the point of where my menstrual cycle no longer existed. Then, I got pregnant with my daughter; needless to say, I had started my unhealthy eating habits and workouts were very scarce. Just like déjà vu, I gained about 60 pounds. After my daughter was born I was determined to eat and exercise right. Fast forward 12 years later, I had some ups and downs with dieting and exercise. But through it all -- reading, learning and continuing education -- I just can’t say enough how much I love it. I hope to someday scratch off my first competition on the bucket list. Photo by Robert Reiff

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Photo by Robert Reiff

My earliest memory of motivation on my road to the fitness lifestyle was when I bought Monica Brant’s Sweat Mix Vol. 1 in 1998. Monica Brant was my favorite role model in the fitness industry. She paved the road for many women to compete in the sport of fitness (and other sports) and forged a successful career in the health and fitness industry. Little did I know that I would be working with Monica 14 years later and publishing Monica and her F.E.M. CampTM in FitnessX Magazine! What a blessing!

Los Angeles, CA

During my college years and part of my professional career in the corporate structure, I put all my effort into that part of my life -- and as a result-- my health was compromised. I was diagnosed with hypoglycemia, asthma, and allergies. Not only did I have some serious health conditions, I suffered from back/neck pain, low energy and insomnia. My self-esteem was at an all-time low. The 7 years of unhealthy eating habits and inactivity resulted in my weight gain (nearly 30% body fat on my 5’0” frame). I know I had to make a change. Although, I did want to look good and fit into my old clothes, my sole purpose in life was to be in the best health possible!

Kat AGUIRRE

I lived most of my life in Alabama. During my childhood and teenage years, I was very active in a variety of creative outlets -- dance (ballet, tap, jazz, lyrical, hip-hop, ballroom), cheerleading, gymnastics, theatre, singing and art. I was also a big enthusiast of playing sports like softball, tennis, volleyball and golf. On top of that, I spent alot of time in the great outdoors with camping, hiking, mountain climbing and water activities!

Overall, it all it is not about looking good, but rather to feel good and be healthy. I wake up about 4am to hit the gym, this helps me be renewed and refreshed to take on whatever the day may bring. This year, I was blessed to be able to join F.E.M.TM Camp. It was an amazing experience filled with motivation, education, and wonderful women. The staff was incredible and Monica Brant is such a beautiful person inside and out. I want to encourage other women to push forth every day to be more healthy, active, and fit.

I knew I needed help, so I kept looking through fitness magazines for inspiration and motivation. Needless to say that when I saw a picture of gorgeous Monica Brant, I knew I was on the right track. Looking up to wonderful people, like Monica, helped me change my body and my life! I’ve been a personal trainer for 4 years now and I’m in love with my job! I enjoy helping people getting their confidence and happiness back! It was my dream coming true having the opportunity out to fly to LA and spend 3 unforgettable days with Monica and her amazing team! All the participants were motivating each other! I got so many positive thoughts and emotions at F.E.M. Camp that I couldn’t stop smiling on my way back home.

I’m thankful to everyone at F.E.M. Camp, Monica, Kat and BillyBow. And most of all, I’m thankful to my dear husband! Without you, my love, none of this would’ve ever happened!

Photo by Robert Reiff

This trip opened so many doors in fitness for me! The lovely publishers, Kat and BillyBow Aguirre, from FitnessX Magazine welcomed me to their magazine family and named me their Russian ambassador! I can’t describe with words how I felt at that moment!

St. Petersburg, Russia

My journey to being fit began 6 years ago when I looked at myself in the mirror one day and didn’t recognize the woman I saw there. Where was that skinny girl who always looked thin, even after eating a plate of savory Russian pancakes?

Larissa ELIZAROVA

My name is Larisa Elizarova and I am from Russia. I came all the way from St. Petersburg to the USA fot F.E.M. Camp in Marina del Rey, CA to meet the beautiful Monica Brant, whom I’ve been admiring for years.

Carlisle, PA

Jill BAUN

I was in the fitness business in my 20’s and 30’s. When I started having children I changed my career. I have always loved the fitness industry and working out. Three years ago, I met an amazing woman, Monica Brant, who changed my life. I went and trained with Monica Brant as I was unable to attend F.E.M. Camp TM in September 2010. She opened up her home up to me and at the point my journey began. My husband the following year for my 50th birthday gave me the gift of going to Monica’s California F.E.M. Camp. During that time I met some of the most amazing women. The camp was in September and the following May I competed at 51 in my first figure show. F.E.M. Camp TM has given more than I expected -- allowing me to empower my friends and let them know the importance of taking care of themselves. The relationships that I have made through F.E.M. Camp TM will last a life time. We have all supported each other through our shows and struggles. Attending F.E.M. Camp TM over the past few years has developed confidence that has impacted other areas of my life. Over the 3 days of camp you learn so much information on training, diet and posing.

Photo by: Robert Reiff

F.E.M. Camp TM is not just for women competing in Fitness shows, but for women of all ages and backgrounds. I would have never dreamed to be on stage in a bikini competition at 51, but I did it and I am planning my next show in May of 2013. Thanks to Monica and her staff of amazing fitness professionals, she has changed my life in such a positive way. I most definitely would recommend F.E.M. Camp TM to all of you women interested in challenging yourself and becoming a better version of you!

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FitnessX.com â&#x20AC;˘ December 2012

GET Your Print Copy of FitnessX Magazine at FitnessX.com!

A reader Christina Fisher said this about FitnessX Magazine-"What a great magazine! I know this is almost blasphemy, but I enjoyed reading these articles as much as Oxygen Magazine! Good job ladies!"

GET YOUR ISSUE at www.FitnessX.com!

Triathlon training: tips to increase your endurance!

by Heather McCullough, CPT & Triathlete Specialist

Hopefully, you have been adhering to your diet according to the guidelines I defined in the September and October issues as to how to feed your body during triathalon training. This month’s article is going to focus on specific exercises geared toward strengthening your core and muscles closest to your bone (those of which I spoke of in the introductory article, that are so important to your performance -- both in your training and your race). Even though I refer to this program as basic, don’t let that fool you. These exercises are designed to work as many muscles as possible, at once. Therefore, they can be challenging to the “untrained body.” Be cautious when first attempting these, until you learn what your body can currently handle. Remember that triathlons, no matter what distance, are challenging! If you are to anticipate a challenge in the actual race, you might as well start introducing challenging aspects, right away! These exercises are effective and allow for you to invest less time in strength training than you might think is needed. After all, you want to spend the majority of your time training in your actual sports. These are just base exercises that allow your body to train in these sports efficiently, with a very solid base; well balanced in strength and built for endurance!

FitnessX Model: Toni Lee Workout Photos by BillyBow Photography Workout gloves by G-Loves www.g-loves.com Location: Extreme Results Fitness Studio

Perform these exercises 4 to 5 times a week, for the first 4 to 6 weeks of your training. In the month leading up to your race, you will drop down to strength training 3 days a week to allow more time for individual sport training. Each exercise is designed to be a “burnout” exercise, meaning you repeat the exercise until you can no longer do any more. Make sure you PUSH yourself!

BOSU Ball Squat

Stand on top of BOSU ball (flat side down) with feet, shoulder width apart. Distribute your weight evenly throughout your entire foot. Bend your knees and slowly squat, going as far down as you can while still maintaining equal balance between your toes and heels. Go only as far as your flexibility will allow. Hold for 20 seconds, then, slowly straighten back up to a standing position. Repeat this exercise until you can no longer do any more. When performing this exercise, pay special attention to utilizing your hamstrings and quads (NOT your knees).

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Swiss Ball R

otation Lay on your back on top of a mat. Position the Swiss ball in between your legs right at the ankles. Keeping your back pressed against the mat, lift your head and position your arms in a folded position behind your head, like you are doing a sit-up (make sure to place hands lightly, so as not to activate your arms, but only your abs). Pinch the swiss ball in between your feet and lift your legs up to a 45 -degree angle, toes facing up.

Rotate the ball clockwise by lowering your right leg down while raising your left leg up and to the middle until your left leg/foot is directly over the right, with the ball still grasped in the middle (the ball should never touch the floor).

Immediately rotate counterclockwise, until the right leg is over the left. Repeat this until you canâ&#x20AC;&#x2122;t do any more, while sustaining a 45-degree angle at your hips, the entire December 2012 â&#x20AC;˘ FitnessX.com

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t a

r e

l a

Position two cones (or markers) side by side about 3 to 4 feet apart. Stand with feet close together. Bend knees and hips slightly with arms bent to sides. Lift left heel up slightly off the floor with your left toe touching the floor. Jump to the left cone landing on the left foot and lightly tap the right toe on the floor. Jump back to right side landing on right foot. Continue to bound from side to side. For more of a challenge, lift the inside leg off the floor before jumping on the opposite cone and landing on the outside leg. Attempt to progressively increase speed, length, height, or duration of jumps depending on training goal. *Advanced Variation: If you have mastered the lateral bounds, you can challenge yourself using unstable surfaces. Start with the BOSU balls close together. Position two BOSU balls side by side, roughly 3 feet apart, to start with. Standing in between the two balls, facing out (the balls should be on either side of you,) stand with only your left foot, on top of the ball to your left. After gaining balance on your left foot, assume a crouching position to allow yourself to leap to the BOSU ball on your right, with your right foot only, landing on the bosu ball. Maintain your balance on the right bosu ball, with only your right foot (left will be suspended in the air). Jump back to the BOSU ball at your left, with your left foot only, landing on the left BOSU ball. Repeat these jumps, as fast as you can, until you can no longer maintain balance. Rest for 30 seconds and attempt again, two more times (be careful to not roll your ankle). As your performance increases, move the balls farther apart.

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FitnessX.com â&#x20AC;˘ December 2012

n a i l a s r t p s U u A ull P Using a Smith Machine (or squat rack), position the bar, with no extra weight on it, 2 notches from the bottom (roughly 2 and a half feet above the ground). Lay on a mat underneath the bar with your chest, directly under the bar. Extend your arms, shoulder width apart, up to the bar. Engaging all of your back muscles, grasp the bar and pull yourself up toward the bar, from your heels (this means your body should be “plank” rigid). With your chest open and out, try to pull yourself all the way up to the bar. Immediately lower yourself, in a controlled fashion, back down to the starting point.Repeat, until you can no longer do anymore. Keep in mind, during this exercise; you should NEVER compromise your back. This would cause you to put unneeded stress on your neck to pull you. December 2012 • FitnessX.com

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Push-Up to Side Plank

On a mat, position yourself in a push-up position (hands shoulder-width apart and directly under shoulders). Do one slow, controlled push-up. When back at the starting position, balance your body on the left hand and toes while simultaneously lifting the right arm and leg up and to the left, until your body is sideways to the mat and your arms and legs are spread out, creating an X with your body. Your weight should be balanced on the outer edge of the entirety of your left foot and left hand, with your right leg and arm directly in line above you. Balance in this position for 5 seconds, before returning to the starting push-up position. From here, do another slow and controlled push-up.

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FitnessX.com â&#x20AC;˘ December 2012

Repeat the same action with your left side lifted, right side supporting your balance. Do not let your hips fall down, during this exercise. Keep your body rigid and in line while performing this exercise, until you cannot do any more repetitions.

Side-to-Side Shoulder Raises Position a 10-lb kettle bell to the right of a BOSU ball (place only inches away, so it’s within reaching distance). Standing on top of the ball, with the kettle bell to your right, squat down with equal pressure throughout your feet (shoulder width apart). When at the bottom of the squat movement, grab the kettle bell with your right hand (make sure to stay facing forward and to not rotate your torso,) palm facing up.

Engage your shoulder, bicep and tricep muscles to lift the kettlebell off of the ground and up to shoulder level (keep in mind you are still in a squatting position, at this time).

From here, start straightening your legs to resume a standing position as you simultaneously raise your right hand, with the kettlebell to meet your left hand, directly above your head. Transfer the kettlebell to your left hand, right as you

Begin a controlled squat down, while lowering your left arm, kettlebell in hand, to the floor right as you reach the lowest point of your squat. Reverse this action back to the right side, and repeat until you burn out.

During this exercise, make sure you keep your tailbone pointed down to the ground and hips angled forward. You want to build enough core strength, over time, to be able to do this in a fluid motion, from side to side, without stopping. With all of these above listed exercises, proper form will make or BREAK you! Focus 100% of your attention to every second of these exercises and create a “mind to muscle” connection, to get the most out of these exercises. Stability will be the key and ultimate balance, your reward for practicing these exercises.

ABOUT THE AUTHOR: Heather McCullough, a 30 -year-old mother of one, is a NETA certified personal trainer in Crested Butte, Colorado. Originally coming from a nursing background, she geared her goals towards positive and preemptive health by specializing in high-altitude training for triathletes and endurance runners. Heather has trained for 9 years and, as an endurance runner, participates in mountain races anywhere from marathon distance to 150 miles. Heather also heads up a high-altitude training camp at 9,000 ft for tri-athletes and endurance runners/bikers in Colorado. Photo Credit: HerBodies.

December 2012 • FitnessX.com

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Fit, Fabulous & FORTY...

Yes 40...

Photos by B-House

Photography of Fitne

ssX Magazine

Where Life Begins!

by Jeanette Ortega, Owner/CPT of Extreme Results Fitness

ormally most women don’t like to announce their age, admit their age, or even talk about it. WELL...I’ve worked hard and I am PROUD to announce that yes, I just turned the BIG 4-0!!! I feel fabulous -- in the best shape of my life -- and I’ve grown into myself! What does that mean you ask? I am confident in who I am, what I am, and what I represent in my life. I know “MY WHY” in all the decisions and dreams that I embark upon. Did I always feel this way? Absolutely NOT! It has taken me years, many trials, downfalls, frustrations and obstacles to be where I am today but I didn’t give up, I kept pressing forward; and this is why I encourage you to take the time to sit down with yourself and figure out your “WHY”. Discover what truly motivates you and make a personal business plan on how to achieve your goal and/or dream. Read it out loud every day and BELIEVE IT!!! I just finished my 1st Successful Workshop at my gym entitled “Life of a Competitor”. It is about how we are ALL competitors in life one way or another, just with different goals, different “Whys”. How can we stay motivated and consistent? How do we overcome procrastination? These are all very important MENTAL factors which require work and BALANCE! To attain a long lasting healthy lifestyle we must learn to balance all aspects of our lives: Nutrition, Relationships, Training, Finances, Family, Careers, Personal Growth and the list goes on...Can we do this?! YES, but it takes work...ARE you willing to put in the work? Have you identified your “WHY” to stay on track? These are questions to ask yourself. These are questions I asked myself, I will always have room for improvement BUT I am so happy and PROUD to be where I am today and I know it will only get better with consistency and perseverance! DARE to be present, DARE to be different, DARE to tell your age and be PROUD of it because of what you’ve learned, what you’ve accomplished, and WHAT you are still building for your future! We are getting close to ending another year...Sit down, re-evaluate your life, your habits, your goals and take time to find some balance in all of that and discover your “WHY” and the steps necessary to reach it in 2013! You are your own guide, only you know what is best for you, don’t allow negativity or outside influences to discourage you...THIS IS YOUR LIFE...It’s time to SHINE!!!! This year I’m shouting...I AM GREAT, I AM STRONG...and yes...I AM 40 and FABULOUS with still so much to conquer!!! HERE I COME!!!! ENJOY everyone…embrace you!

Jeanette Ortega Extreme Results Fitness, Inc Personal Trainer/Owner www.jeanetteortegasbootcamp.com www.jeanetteortega.com www.extremeresultsfitness.net 818-488-4333 ABOUT THE AUTHOR: Jeanette Ortega is the Owner/Founder of Jeanette Ortega’s Boot Camp and Extreme Results Fitness Studio. She is the Creator of her own “Fit Team: The Ortega Hunnies”. She is a Nationally Ranked Fitness & Bikini Competitor. Jeanette has been a Fitness model for select magazinesand 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. Photo Credit: B-House Photography.

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FitnessX.com FitnessX.com • • December December 2012 2012

This is my

EO/Publisher BillyBow Aguirre asked me a while ago, “What is my legacy?” and “What am I leaving behind?” In order for me to answer that question, I turn back to a previous generation of my family. I look to my grandmother, Alcine Utley. She was an outspoken leader in her community who played a major role in giving back to the less fortunate in Trenton, New Jersey. One year, she fixed a Thanksgiving dinner and served it out of her beauty salon for the entire neighborhood, even after they broke into her shop and stole from her, littered her property and sprayed graffiti all over her building, she still wanted to feed them. She believed whether it is money, insight, or truth, God wants us to share it with others. There is a tremendous blessing to be gained by opening our hearts and lives to those who need to know about unconditional love and forgiveness.

I also look back to my great grandmother Lucille Jiles aka ‘Little Mom’, the true matriarch of my family. She was a trailblazer in her time, not only obtaining a college degree and a master’s degree, as a Black woman in rural Alabama, but becoming the 1st Black to hold the position of Superintendent of Troy, Alabama’s then segregated school system. She was a strong advocate for education, despite all of the inequalities; she dedicated her life to providing quality education to all. She along with my great grandfather (Folly Jiles) made the ultimate sacrifices, so that their children and grandchildren could enjoy a full life that consisted of a strong intellectual and cultural background. She was very much

legacy...… by Nikki Utley, FitnessX Magazine December 2012 Cover Model

the political activist in the 60’s during the Civil Rights movement, and garnered the respect and admiration of many of her contemporaries, Black and White. When I look back to these great women in my family I recognize my purpose. I am a leader. I am an advocate for change. I am the voice for the unheard. I am the beacon of light for anyone who has lost their way.

“In response to BillyBow’s question about ‘What is my legacy?’ -- When he asked me that question, I never forgot it...He made me really think about my purpose and I thank him for that. Man, I basically was in tears writing this.” So, in honor of my family legacy, I’ve strived through my own fitness journey to touch people’s lives in any way I can. I’ve teamed up with fitness personality Jodi Tiahrt at Quest Nutrition, a brand that prides itself on helping people to eat naturally. I’ve followed the direction of fitness and figure competition coach and mentor, Cathy Savage. She’s paved the way for many women to transform their physiques naturally by teaming up with Isagenix. Thanks to the Savage team, I’ve joined the Isagenix family, an organization that is committed to making an impact on world health and free people from physical and financial pain, and in the process create the largest health-and-wellness company in the world. Most importantly, I’ve partnered with a dear friend, David Wilks, who came to me with the idea of creating a platform for

Black women in fitness to stand upon. I jumped on the idea right away and we created Black Fitness Women, a support group that is dedicated to acknowledging Black women who compete or simply train and strive to promote a positive example of health and fitness. According to the office of Minority Health, “African American women have the highest rates of being overweight or obese compared to other groups in the U.S. About 4 out of 5 African American women are overweight or obese.” With BFW, we are giving Black women an opportunity to change their lives and not become a statistic. They can no longer use the excuse that there’s no one like them in mainstream media to give them hope and motivation about their health. When they see BFW, it’s like looking in the mirror. They will be inspired by women who look like them and have the same needs as them. My goal is to continue the legacy my great grandmother and grandmother left behind. They were leaders. They lived to make a change. I know that when it’s my time to pass on, no one will remember how many trophies I won from competing, no one will remember how many likes or comments I got on cute pictures on Facebook, no one will remember the crazy reality shows I produced…What people will truly remember and honor is how I used my life to make a difference in other people’s lives…that is my legacy. So, I thank you “Little Mom” and Alcine Utley for being strong, intelligent, resilient women who drew the blueprint for my legacy. In all that I do, I do in homage to you.

ABOUT THE AUTHOR: Nikki Utley serves as a Producer on a host of acclaimed reality television programs such as NBC’s Emmy-nominated “The Apprentice” and Bravo’s top rated “Flipping Out”. Nikki’s passion to motivate others has led her to establish a fitness career. Currently, she’s the overall winner of NPC’s MuscleContest.com Bikini Masters Division 2012. Her unwavering focus to help women know their worth and ability to succeed propels her to be a formidable force in the fitness world .

December 2012 • FitnessX.com

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Nikki utley’s Bikini body

workout!

3 moves for A bs , L egs & B utt Workout written by Jay Williams, Owner of J-Netics Training Academy

Shoot Location: J-Netics Training Academy

Do you want rock-hard abs, firm butt and toned legs? Add Nikki’s ab, leg and butt exercises to your workout regimen. You’ll feel and see the results with a clean diet. Don’t wait til after the holiday season...It’s time to TRAIN 110% FOR A HARD BODY!

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g n i s g e n s i a Ha R Knee A Ad

c an

The hanging knee raises are not easy to perform correctly -– but that’s kind of the beauty of it. Even someone with Nikki’s level of fitness has to focus and put some thought into it. This is definitely an advanced movement, but for all you beginners out there -- you can make it easier by just resting your elbows on the rest pads.

MOVEMENT: (A) When you’re hanging from the overhead bars, your body should be straight with the core tight. Get a good strong grip of the bar, and make sure your back is not resting or pushing against anything. (B) Steady your body and lift your knees up in front of you and lower back down with control. Remember, the key is not to swing! Complete three sets of 10 to 15 repetitions.

c an

Hi (AK t the O wit A mu blique h th s f is v fin to aria p) tion !

Roman Chair Knee Raises

B Beginner December 2012 • FitnessX.com

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weighted

step .ups

Weighted Step-Ups strengthens each leg individually , rather than as a unit. Because you are stepping up with one leg at a time, this exercise also helps improve balance and proprioception because you are required to control the weight as you move both up and down, and forward and backward. Perhaps the most important of these is the height of the step. The basic exercise works the hips and thighs, and the step height adjust things in favor of the quadriceps or hamstrings. A higher step works the hamstrings and glutes harder, a lower step targets the quads.

MOVEMENT: Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. (A) Place your foot up firmly on the top of the bench or step. Rise up to a standing position on the bench or step by straightening your right knee and hip. (B) To step down, flex your knee and hip and return the leg to its original position on the floor. Next, bring down your opposite leg. Repeat the motion, then switch legs after youcomplete three sets of 10 to 15 reps.

standing rear

leg lifts If you want to tighten up the glutes, hit them with a standing rear leg lift. You can even do them on the leg extension machine (like the one pictured here with Nikki). Who knew one machine could serve two different purposes?

When you perform this exercise correctly, youâ&#x20AC;&#x2122;ll feel a tightening or burning sensation behind the upper thigh of your working leg and deep in the working buttock. Adjusting the angle of your leg lift slightly changes the target glute muscle from the gluteus maximus to the gluteus medius. This will give you a more thorough gluteal workout.

MOVEMENT: (A) Face the wall with your feet shoulder-width apart. With your arms fully extended, place your hands on the chair, keeping them shoulder-width apart. (B) Extend your right leg straight back behind you, keeping your knee bent at 90 degrees and your toes pointed down to the floor. Lift the right leg up slightly more, squeezing your buttocks as you lift. Pause for 2 seconds, then with resistance, return with leg bent. Pause for a moment before repeating the exercise. Do 3 sets of 12-15 reps on the same leg, then switch legs. 46.

FitnessX.com â&#x20AC;˘ December 2012

J-netics training Academy

We welcome any and everybody who is tired of doing cardio (running, jumping, dancing) and NOT seeing results. Even if you have a “trainer”, we invite you to J-Netics Training Academy. We get back to the basics: burning fat, building muscle, maintaining your youth & dealing with diabetes, obesity and high blood pressure. Through nutrition, weight training, discipline and 30 minutes, 3x per week. We GUARANTEE our results! Jay Williams, Owner and Master Trainer J-netics Fitness Academy 6648 Reseda Blvd. Reseda, California 91335 December 2012 • FitnessX.com

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Lisa Lorraine Taylor ’s Cornbread Dressing Nikki Utley’s Chili-Garlic Roasted Sweet Potatoes Ingredients: • 4 teaspoons extra-virgin olive oil or canola oil • 1 tablespoon chili-garlic sauce (see Note) • 1 tablespoon reduced-sodium soy sauce • 1/8 teaspoon ground white pepper • 1 1/2 pounds sweet potatoes, scrubbed (and peeled, if desired), cut into 1-inch wedges or pieces Preparation: 1. Position rack in lower third of oven; preheat to 450°F. 2. Combine oil, chili-garlic sauce, soy sauce and white pepper in a large bowl. Add sweet potatoes; toss to coat with the seasoning mixture. 3. Spread the sweet potatoes evenly on a rimmed baking sheet. 4. Roast, stirring once or twice, until the sweet potatoes are tender and browned, 20 to 25 minutes. Nutrition: Per serving: 177 calories; 5 g fat (1g sat , 4g mono ); 0 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 3 g protein; 5 g fiber; 348 mg sodium; 586 mg potassium. 4 servings: about 3/4 cup each Active Time: 10 minutes Total Time: 30 minutes Enjoy this yummy meal with your loved ones. Perfect with my other recipe, Smoked Jerk Chicken, on page 55! Happy Holidays FitnessX Readers! Nikki Utley, FitnessX Magazine December 2012 Cover Model

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Ingredients: • Stock (yield 6-8 cups) • 1 cup finely chopped celery • 1 cup finely chopped onion • 1 cup finely chopped green bell pepper (optional) • 1 pack of Chicken Gizzards (finely chopped) • Turkey Gibbets (in the neck of the turkey) • Salt (to taste) • Pepper (to taste) • 1 tsp Seasoning Salt (optional) • 1 tsp Poultry Seasoning * Place in a big pot, add water and boil until turkey/chicken pieces are cooked about 45 minutes. * Remove from heat and allow to cool. * When cool, shed turkey and chop chicken into smaller pieces as this will be mixed with the dressing and any additional can be used as your gravy base. Dressing Combine: • 2 cups all-purpose flour • 2 cups yellow corn meal • 1 1/2 tsp Salt (optional) • 1 tbsp Baking Soda • 1/3 Cup Melted Butter (optional…but so good!) • 1 ½ cups of water *In a mixing bowl, combine all dry ingredients and stir until blended. Slowly add water until it has a “cake mix like” consistency. Bake (Pre-heat oven to 375 degrees): Pour dressing into a greased pan for 20-25 mins at 375 degrees or until wooden toothpick inserted in the center of the pan comes out clean. Set aside and let cool. Mix: Crumble your cooked cornbread mixture in a large bowl and slowly add your turkey/chicken broth until moist. Cover and place back into oven at 350 degrees for an additional 30-40 minutes, until brown, or until the top of dressing is cooked to your liking and serve! Additional Turkey/Chicken broth can be used as your gravy mixture! Cheers and Happy Holidays to you and yours! Trainer Lisa Lorraine Taylor, Taylor Made Fitness

Jeanette Ortega’s SPICY BUTTERNUT SQUASH SALAD Health benefits of Sqaush: It is high in vitamins A and C, which aid your body’s metabolic functioning and help ward off chronic illnesses. However, some winter varieties -- like butternut squash -- contain more sugar than others, such as acorn and spaghetti squashes, so be knowledgeable about which kind you’re buying if you’re watching your calorie count. Nutrition: • Acorn squash (1 cup, raw): 56 calories, 0.1g fat, 14.6g carbohydrates, 2.1g fiber, 1.1g protein • Butternut squash (1 cup, raw): 63 calories, 0.1g fat, 16.4g carbohydrates, 2.8g fiber, 1.4g protein Ingredients: • 1 medium butternut squash • 1 large onion, chopped • 2 limes, juiced • 2 tablespoons seasoned rice vinegar • 4 tablespoons virgin olive oil • 1/2 cup cilantro, chopped • 1 medium bell pepper • 1 medium yellow pepper • cayenne, to taste • salt and pepper, to taste Directions: 1. Cut squash in 4 or 6 pieces and remove seeds. Steam squash for about 20 minutes or until the squash is cooked, but firm; do not overcook. 2. Cut away the peel and cut squash in 1/2” cubes. Let squash cool. 3. Add all the rest of the ingredients. It is great with adzuki beans on the side. Preparation Time: 30 min. Cooking Time: 20-30 min. Servings: 4 Enjoy your holiday season! Jeanette Ortega, Owner of Extreme Results Fitness

Rosie Chee’s Dutch Almond Butter Cake In New Zealand, fruit cakes are often traditionally made at Christmas. But growing up, every Christmas, my Aunty Jo would make a Dutch Almond Butter Cake (to accompany the fruit cake my Mum made). Stodgy but wonderful, Dutch Almond Butter Cakes fast became a favourite of mine, and ever since being away from my homeland, I have made one (well, a FEW – to give away) each Christmas. Keep in mind, this recipe has been adapted from the original recipe for the more health conscious. Ingredients: • 2 Cups Butter (just under 2 cups is better, so not to be dripping butter) • 2 Cups Brown/Raw Sugar • 4 Cups Wholemeal Flour (gives it a nutty flavour to complement the almonds) • Pinch Salt • 1Bottle Pure Almond Essence (how much you use is up to your discretion – I use the entire bottle, but not everyone likes the almond flavour to be as strong) • 2 Small Eggs • Blanched Almonds (to decorate top of cake – do not have to be blanched though and raw almonds add to the flavour of the cake) Directions: Soften butter. Beat eggs with fork in cup, just to mix. Mix butter and sugar before adding flour and salt. Mix in three quarters of the beaten egg, leaving one teaspoon to glaze the top with. Add the almond essence. Press into a large greased (lined with baking paper is a good option) quiche size dish/tin (ideally glass). Glaze with remaining egg mixture and arrange [blanched] almonds on top. Bake at 350 degrees Fahrenheit (i.e. 1800 Celsius) for half an hour (give or take 10 minutes depending on the oven – the cake should look a light golden brown). Cut into slices and serve as desired. Bon appetit! Rosie Chee

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Kat Aguirre’s Pumpkin Pie Ingredients: • Pastry for single-crust 9-inch pie • 1 (16-ounce) can pumpkin • 1 (12-ounce) can evaporated fat-free milk • 2 large eggs • 1/4 cup stevia • 1 teaspoon vanilla extract • 1 teaspoon ground cinnamon • 1/4 teaspoon ground ginger • 1/4 teaspoon ground nutmeg • 1/4 teaspoon salt • Light whipped topping (optional) Preparation: 1. Roll pastry on floured surface into circle 1-inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. 2. Beat pumpkin, evaporated milk and eggs in mixing bowl on medium speed of mixer until well combined. Blend in remaining ingredients. Pour over pastry shell. 3. Bake in preheated 400°F oven 35 to 40 minutes or until knife inserted into center comes out clean. Cool on wire rack. Serve warm or at room temperature. Garnish with light whipped topping, if desired. Makes 8 servings. Nutrition Per Serving (1/8 of pie): calories 176, protein 7g, carbohydrate 22g, fat 7g, cholesterol 88mg, sodium 236mg This traditional holiday recipe has is diabetic friendly and has 40% fewer calories. Serve with light whipped topping, if desired. Enjoy and happy healthy holidays to you! Kat Aguirre, Owner/Publisher of FitnessX Magazine

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Jenna Lobo’s Vegan BLUEBERRY MUFFINS Ingredients: • 1 3/4 cup 100% Stone Ground Whole Wheat Pastry Flour (Bob’s Red Mill) • 1/2 cup almonds (presoaked in 1/4 cup water, use water in mix; grind up almonds with water) • 2 tablespoons shredded unsweetened coconut • 1 cup blueberries • 1/2 tablespoon pumpkin pie spice or cinnamon • 1/2 sea salt • 3 tablespoons stevia • 1 lemon (squeezed) • 2 tsp baking powder • 1 cup water Directions: 1. Preheat oven to 350 degrees. Baking time 25 minutes. 2. Mix and combine (with a mixer or hand whisk) all ingredients except blueberries until it starts sticking to itself in a bowl and then place off to the side. 3. Blend blueberries by folding it in with a rubber spatula until it’s moist. 4. Use a cupcake pan and spray Pillsbury Baking Spray with Flour (No-Stick Spray) on the cupcake pan. 5. Bake in the oven at 350 degrees for 25 minutes. **Depending on your portion and pan size, you will yield 6-8 muffins. To your health and beauty! Jenna Lobos, Health and Wellness Coach BEAUTYMARK Nutrition, SkinCare, Beauty www.jennalobos.com

Dr. Sara Solomon’s

Sweet Potatoes: Sweet potatoes2 are rich in complex carbohydrates, dietary fiber, vitamin C and vitamin B6. Sweet potatoes also contain the immune-boosting phytonutrient, beta-carotene (a vitamin A equivalent nutrient). They are known to help stabilize blood sugar levels. Reference 2: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

Hungry for more? Then Dr. Sara Solomon’s Healthy Recipes Cookbook is for you!

Turkey Asparagus Roll-Ups with Sweet Potato Fries This recipe is from Dr. Sara Solomon’s Healthy Recipes eBook! Ingredients: • Turkey Scallopini (thinly sliced turkey breast) • Salt-free seasoning, garlic, dehydrated onion flakes, dill, black pepper • Sweet potatoes

With over 170 pages featuring 40 quick and easy healthy recipes, Dr. Sara Solomon will teach you her easy-to-follow daily eating plans and fat-blasting tips to get you lean & healthy! Dr. Solomon provides you with an easy-to-follow daily meal plan that includes guilt-free, diabetic-friendly recipes such as Pizza, Bison Burgers, Shrimp and Vegetable Quinoa, Blueberry Muffin Milkshake, Apple Pie Oatmeal, Keylime Cheesecake Bites and more! Full-colour photographs and nutritional information provided for every recipe, as well as gluten-free and dairy-free options. A full grocery list is provided along with food preparation techniques, nutrition tips, “guilt-free tricks and treats for cheaters” and tips for eating in restaurants without sabotaging your physique! Get the lean and healthy body you always wanted with Dr. Solomon’s quick, easy and delicious recipes!

Suitable for: Sweet Potato Fries • Preheat oven to 350 degrees F. • Peel sweet potatoes, cut into fry-shaped long and narrow strips. • Place on a non-stick cookie sheet, or use a silicone non-stick baking mat (ideal). Otherwise, use non-stick cooking spray or coat the cookie sheet lightly with extra virgin olive oil or extra virgin coconut oil. • Sprinkle 1 tsp cinnamon. • Bake in oven for 45 minutes until slightly crispy. • Measure 4 oz.

• Endomorphs (or anyone struggling to lose weight) • Pre and type 2 Diabetics • Fitness & Bikini Models • Anyone who wants to eat healthy • Anyone who wants to be leaner • Anyone with limited time to cook (the recipes are QUICK) • Anyone with limited cooking skills (the recipes are EASY)

Turkey and Asparagus: • Measure 1 cup of asparagus spears, after having cut off their bases where the white part transitions to green. Season with salt-free seasoning. • Use an oven safe pan (use non-stick cooking spray). • Roll 1 thin slice of turkey breast (2 oz total) around ½ cup of asparagus spears. Secure with a toothpick. Repeat this procedure (so your dish will be comprised of 4 oz turkey and 1 cup of asparagus in grand total. • Season with salt-free seasoning, garlic, dehydrated onion flakes, black pepper. • Bake 350 degrees for 25-30 min. • Ensure you remove the toothpick prior to eating!

http://www.amazon.com/dp/B0094BAVUK

Click to Download your eBook copy of Dr. Sara Solomon’s Healthy Recipes: Quick and Easy Recipes for a Lean & Healthy Body from amazon.com today!

Nutritional Info: 295 Calories, fat 1.7 g, saturated fat 0g, cholesterol 83.3mg, sodium 139mg, carbohydrates: 27.8g, fiber 4.5g, sugars 4.7g, protein 44.2g ~ Bonus Tips ~ Asparagus: • Asparagus1 is chock full of fiber, which helps promote a sense of fullness. This makes it a great food to include in your weight loss program. • Asparagus contains asparigine, which is a natural diuretic that helps flush excess fluids and waste from the body. So, if you want to prevent water weight gain (bloating), then eat asparagus. • Asparagus contains inulin, which stimulates healthy bacteria in the large intestine, facilitating digestion. Reference 1: http://www.weightlossfoodslist.com/asparagus-for-weight-loss.html

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Jacquii Alexander 2012 Overall Bikini America Champion Interview by Kat Aguirre, Owner/Publisher of FitnessX Magazine Photos by Manny Zervos

December 2012 cover model, Jacquii Alexander, hails from the country “Down Under” -- Sydney, Australia. Her enthusiasm for fitness is evident in not only her physique, but through her personality. Let me properly introduce our December 2012 FitnessX Magazine cover model, Jacquii Alexander! Have you always lived a healthy lifestyle? I grew up in the sporting capital of Australia, Melbourne. We are sports-mad down here and I love that about my hometown. I started ballet at age 6 and studied for 12 years. At high school, I made the swim, track, baseball and water polo teams. At college (we call it University in Oz), I made the snowboard team. I studied Physical Therapy. Dad called me “the Nike girl”, because, if sport was being played, I would “Just Do It”!

How did you get into fitness? The defining moment was entering my first figure competition. My 2010 New Year’s Resolution was to get into the best shape of my life. There’s nothing like committing to standing on stage in a bikini and heels to focus the mind! My transition to the fitness lifestyle was more evolution than revolution. I was always active, but my nutrition and eating habits have changed enormously.

What have you learned during your journey to a healthy lifestyle? I love this lifestyle because the qualities that it teaches benefit every other aspect of life. Setting clear goals and committing to them, discipline, consistency, hard work, patience and resilience. I’ve learned that if you believe in yourself, put the necessary thought into your plans, and follow them through persistently, amazing things will happen. What an awesome way to live!

What is your full-time career? I am really lucky to have a great job working for American Express, as the Director of Implementations for Asia Pacific. My team members are located across nine cities in the Asia-Pacific region, so I travel to amazing places for work – always with my trusty Amex card! American Express has a really supportive culture, and I’m also on the Amex Healthy Living Committee, which gives me a chance to share my love of health and fitness with my colleagues at work... perfect! 52.

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How do you find time to juggle your training, competitions, photo shoots and personal life with your career? One thing that has really helped me juggle my work and my fitness lifestyle is making the switch from “night owl” to “early bird”. Waking up early to exercise and cook when others are still in bed helps make sure nothing gets in the way. There’s not much going on to derail my training at 5am! Training done, I go to work feeling energized and ready to put all my focus into my job without worrying about how to fit things in later in the day.

What body part do you enjoy training most and why? I love training shoulders. Shapely shoulders give a woman a beautiful silhouette, change the way she looks in her clothes (and in a bikini), and create the illusion of a smaller waist. Its like the perfect 3-for-1 deal. There’s a reason shoulder pads were so popular in the 80s, and the real things are just so much better!

What exercise do you enjoy most and why? I love the big heavy compound movements like squats, dead lifts, bench and shoulder presses. Those are the foundations of my sessions: they’re functional and work the whole body including the core and smaller stabilizing muscles. I also love cables. You can work almost anything on an adjustable cable setup, and they’re great for isolating and targeting individual muscles and specific areas.

What is your typical weekly training and nutrition? I mix up my training using a two-week rotation to keep things interesting and to stop my body from adapting. The first week is volume-based with higher rep ranges and limited rest between sets. The second week will use lower reps with heavier weights and more rest between sets. In both weeks, I’ll typically train weights 4 days, focusing on different muscles each day, and do 3 cardio sessions. My nutrition is based on whole, natural foods and is pretty much the same year round. I eat lots of fruit, vegetables, eggs, nuts, low-fat dairy, brown rice, fish and lean meat. My favorite is kangaroo! It is really an amazing, tasty and super lean meat. Three things I don’t do are alcohol, refined sugar and wheat.

What is your recommendation on exercise and nutrition for other women? Train hard and eat clean. With regards to exercise, I suggest all women get comfortable in the weights room and on the “big boy machines” like the squat rack and bench press. Shaping your body occurs in the weight room. Use cardio as a supplement, not the main part of your program. Try to base your meals on “one ingredient” foods – if you can’t pronounce, or easily picture, where anything on the label came from, stay away.

What is on your playlist? I am an absolute devotee of DJ Tony M’s Fusion playlists. He releases a new mix each month and they are free to download on iTunes (search iTunes for “Blended 2 – DJ Tony M”, or on Facebook for “Blended 2!”). The best workout music imaginable, and a new release every month. What more could a girl ask for?

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What is your favorite quote? “If you can see it, you can land it.” When I first learned to jump on my snowboard, my teacher gave me this advice. The idea is that you should imagine yourself completing the trick successfully before you attempt it, or in other words, visualize the goal that you want to achieve. The more clearly you can “see it”, the more likely you are to “land it”. It’s the best piece of advice I’ve ever been given and applies equally well to goals in career, investing, training, snowboarding...and everywhere else.

Thank you for taking time out of your busy schedule to interview with FitnessX Magazine! Our readers have enjoyed your articles in the past issues and are looking forward to reading more in the future!

J a c q u i i ’s favor ite

healthy Dessert i

n under 5

CLEAN CHERRY-RIPE ICE CREAM

recipe!

minutes!

My favorite healthy recipe takes 2 minutes to make and is a great clean dessert for ice-cream lovers who want to avoid the fat, chemicals and refined sugar in most commercial brands. Cottage cheese is high in casein, which is a slow-release protein, so this dessert will continue to fuel your muscles while you sleep. Ingredients 200g low fat creamed cottage cheese 100g frozen cherries 10g grated coconut 1 scoop low-carb chocolate protein powder Preparation Mix 200g low fat creamed cottage cheese, 20g low-carb chocolate protein powder, 100g frozen cherries and 10g grated coconut in a food processor. Blend. Serve immediately or pop in the freezer for up to 20 mins if you prefer a harder consistency. Delish! Nutrition Serves 1: Protein 41g, Carbs 9g, Fat 13g, Calories 310

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Jacquii Alexander recently won the title of Miss Bikini America 2012 at the Fitness America Weekend in Las Vegas!

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Sleek & Sculpted

Shoulders! by Jacquii Alexander, 2012 Bikini America Champion

Photos by Kounelli Photography - Manny Zervos Location: Sydney, Australia

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FitnessX.com • December 2012

love training shoulders. Shapely shoulders give a woman a beautiful silhouette, change the way she looks in her clothes (and in a bikini), and create the illusion of a smaller waist. It’s like the perfect 3-for1 deal. There’s a reason shoulder pads were so popular in the 80s, and the real things are just so much better! Each shoulder muscle or “Deltoid” is made up of three separate parts or “heads”: the front (“anterior head”), middle (“lateral head”), and back (“posterior head”). A complete shoulder workout should include exercises designed to target all three heads. It is also particularly important when training the shoulders to warm up the joint well before you start. I love this workout because it works the shoulders in lots of ways. It includes two compound movements (the Dumbbell Shoulder Press and Barbell Push Press) for overall muscle growth and power development, as well as exercises that specifically target each of the three heads and a great warm-up move. I always suggest a 5-10 minute cardio warm-up before starting this routine. Preferably one that gets the shoulders moving – like the cross trainer (using the moving arm handles) or the rowing machine. So once that’s done, let’s get started!

Warm-up: Shoulder Rotations This move warms up the shoulder joint ready for heavier moves. 6 – 10 reps • Hold a band or skipping rope shoulder width in front of your body shoulder level. • Slowly move your hands over your head, keeping your elbows straight until the band is behind your shoulders. • Reverse to bring the band back to the front. That is 1 rep.

Seated Dumbbell Press This is a compound movement that targets the whole shoulder, and also uses the smaller muscles around the shoulder joint for stability. 3 sets of 12–15 reps • (A) Sit on a low bench with your back straight and hold dumb bells in each hand at ear height with wrists forward. • (B) Keeping your abs tight, press the dumbbells toward the ceiling as you straighten your elbows. • Lower back to ear height.

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Cable Superset: Lateral Raise & Upright Row

Front & Rear Superset: Plate Front Raise & Rear Flyes

These two cable moves target the lateral head particularly. Be sure to keep the hands at least shoulder width apart in the upright row to avoid the trapezius doing all the work.

These two moves target the anterior head (front raise) and posterior head (rear flyes) of the deltoid.

3 supersets of 15 Cable Lateral Raises (each side), then 15 Cable Upright Rows

3 supersets of 15 Plate Front Raises, then 15 Dumbbell Rear Flyes

Plate Front Raise Cable Lateral Raise • (A) Stand side on to a low cable (Left side closest) with feet wider than shoulders. Hold the cable with the right hand in front of the body. • (B) Leading with little finger up, raise the cable to just above horizontal. Then return to starting position.

• (A) Hold a plate or a dumbbell in both hands in front of your body with your feet shoulder width apart. • (B) Slowly raise the plate towards the ceiling, keeping your elbows straight until it is above head height then lower.

Dumbbell Rear Flyes Cable Upright Row • (A) Stand facing a low cable with a straight bar and feet shoulder width apart • (B) With hands shoulder width apart, keeping elbows high, row the bar up until your elbows reach shoulder height, then lower. 60.

FitnessX.com • December 2012

• Stand with feet shoulder width apart and soft knees, holding a plate or dumbbell in each hand. • (A) Keep abs tight and back flat, and bend at the waist until your upper body is close to parallel with the floor. • (B) Keeping the back of your hands facing up and elbows slightly bent, slowly raise both dumbbells towards the ceiling until they reach shoulder height, then lower.

Standing Barbell Push This is a compound movement that targets the whole shoulder. Using the legs helps “push” the bar overhead – especially in the latter half of the set as the bar starts to feel heavy. Technique is very important in this lift, so I recommend starting with light resistance then gradually progressing by increasing the weight and the pace of the exercise so that you begin to perform the movement explosively against heavier resistance. 3 sets of 10–12 reps

• Step under the bar with one foot in front of the barbell and one behind your body. Grasp the bar with your hands slightly wider than shoulder width, palms facing forward, elbows bent and pointing down. Position the bar directly across the top of your chest. • Keeping your chest lifted, dip slightly to unrack the bar, straightening your hips and knees to lift the bar. • (A) Take a step backward and re-position your feet to shoulder-width, side-by-side. • Bend your hips and knees simultaneously, keeping your core tight and your back flat. • (B) From the bent position, push through your heels, straightening the hips and knees as you press the bar overhead into full extension. Do not arch your back. - Hold the fully extended position with the bar overhead briefly before returning slowly to the starting position. Photos by Kounelli Photography - Manny Zervos Location: Sydney, Australia

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I survived my my bike bike accident accident and beat and

the odds!

by Stacie Schneider, CPT

fter flying up to San Francisco and doing a solo side home to Corona del Mar, I loved riding more than ever. I decided that if I needed to run an errand in between clients, I would go by bike; besides it being more fun, I would (in a way) still be working.

The week I returned back home, I started getting my emails and calls from people asking where I am, what I’m up to, etc...I realized that I needed to get back out and live, so I started doing my own personal workouts on October 8th. I ran into a neighbor who asked what was new and I replied, “Um...Nothing really?”

Well on August 29th, less than a mile away from my home, I was run off the road on my bike. I was not wearing a helmet and had on workout shorts and a tank top. My tire got caught in a groove by the curb and as my bike shot out sideways, I remember saying, “No, don’t die” (not to be dramatic). I was determined to keep my eyes open as I was falling, but when my head hit the pavement everything went dark and silent.

Then all of a sudden I remembered my accident. I had forgotten and didn’t even tell my friend, Skip. I can remember how great it felt to talk about the good old times, so I started listening to old music from high school -- ‘Face-to-face Descendants’, ‘nofx’ -- anything that brought back a good memory.

I ended up with a tbi (traumatic brain injury). I felt very confused and a bit scared because everything seemed so new. I couldn’t finish sentences, either because I couldn’t think of the words, or I would start stuttering and go into convulsions. Noises were too overwhelming and I felt scared to go outside. Any more than one person talking quietly was too much. I had to push myself out of bed to meet my training clients -- with a smile -- but would go home and lay down in between. I let everyone know I was going to Houston to visit my dad for my birthday on September 25th, but I honestly just needed to get away to try and make sense of what I was doing. I went to the Astros/Cardinals game to see my childhood friend, Skip, play. We met up after the game and talked about old times. For the first time in a month, I felt like “me”.

I started doing cognitive workouts daily -- karaoke on the stairs, jogging on the jetty; exercises that required balance and concentration. I made myself finish sentences even if I was stuttering or shaking.

“Choose a goal and truly visualize it

in present tense. If we are persistent, positive and passionate, our goals and dreams will become real.” I always tell people that you can do anything you put your mind to, but that you have to work for it. So, I knew what I had to do...and keep doing work. It’s been an interesting 2 months, but every week gets better. A week ago, I couldn’t have written this article or put any thoughts to written words at all. I am so grateful that I wasn’t more seriously injured and I have no doubt that with persistence and a positive attitude, I’ll be back in no time!

ABOUT THE AUTHOR: Stacie Schneider is a Certified Trainer and Nutrition Consultant with over 17 years of industry experience. She is currently working toward her Masters of Science in Nutrition-Dietetics, and also holds degrees in Child Development and Business Management. Stacie’s ultimate goal is to teach people the tools they need to be fit for life. At the age of thirteen, Stacie joined her first gym and began creating meal plans for family members. Her passion for helping others through fitness and nutrition became even greater when she developed severe adult food allergies 8 years ago. Through hard work and research, Stacie overcame her food allergies and is nearly allergy free. Stacie is dedicated to educating others to prevent and overcome health issues in order to achieve an overall better quality of life. She developed her guaranteed program, Total Health Solutions by Stacie Schneider, which combines Max Interval Training, Clean-eating Meal Plans and constant support and encouragement. Photo Credit: BillyBow Photography.

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B-HOUSE PHOTOGRAPHY PHOTOGRAPHY

The choice for FitnessX Magazine Book a sh

oot!

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FitnessX.com â&#x20AC;˘ November 2012

Dr. Venus Ramos

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PHOTOGRAPHY

FitnessX Magazine Model, Licensed Physician - Specialty in Physical Medicine & Rehabilitation, Celebrity Personal Trainer, Nationally-Ranked Fitness Competitor, & Ms. Long Beach Grand Prix 2012

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Alicia Marie

FitnessX Magazine Model, International Fitness Supermodel, Author of The BOOTY Bible, Editor-in-Chief of fitPOP.com, co-creator/host of CARDIO WORLD, MTV’s ‘MADE’ Coach, & IFBB Pro

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Jeanette Kappler FitnessX Magazine Model, NPC Bikini Competitor & Internet Abuse Investigator

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Dena Weiner

FitnessX Magazine Model, Miss Fitness America, Personal Trainer/Fitness Coach, Motivational Speaker, Ballroom Dancing Competitor & Owner of Mortgage Processing Express

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My Journey to the

FLEX Bikini Model Search at the Olympia! by Eve Dawes

Contemplating the Olympia When I found out a couple of weeks before The Olympia that my work schedule permitted me to go, I was beyond excited. I’d seen the Flex Bikini Model search advertised and contemplated the idea of competing but it was hugely intimidating. I knew there’d be a huge amount of girls from around the world. And it wasn’t just any expo, it was the largest expo in the world - -The Olympia -- where there would be hundreds of key industry people watching. Never one to procrastinate, I decided to go for it; it would be a fantastic experience and opportunity that may not come around again. I only had 2 weeks to prep, but my last competition had only been 4 weeks ago and I was still at my exact competition weight. It was hard training and eating properly, as I was traveling the whole time for work, but I made it work. I froze and carried all my meals with me on the flights, called the hotels in advance to request a fridge in my room, and made the most out of the hotel gym facilities that I could. It also meant googling and finding tanning salons in each town, so that I could keep up my tanning prep. I believe in the saying, “Where there’s a will, there’s a way.” I wasn’t about to let barriers become excuses that would halt my progress and dreams.

Headed to Vegas By the time I was done loading my car, I looked like I was moving to Vegas; lots of heels, bikinis, all of my food, etc. for the expo and photo shoots. I always prefer to be over-prepared and packed than under. Full of excitement and nerves, I drove out to Vegas. I’d done my research and found a hotel where my room would have a full kitchen which made life super easy. I’d already booked my tanning with ‘Cheat the Beach’ and hair and make-up for all 3 days ahead of time, so that the amount of stress would be limited and I could really enjoy the whole experience.

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~The Olympia 2012~ Day 1

I got up at 6:45 to have a good breakfast and head to my makeup artist. I love being pampered and Lindsey Benay worked some serious magic on me. From make-up, I drove to have my spray tan done and then to the Expo to pick up my registration packet and number. Tanning, white leather car seat and heat aren’t the ideal combo; I was worried by the time I arrived my tan would be just a puddle on my seat! Each year, the Olympia expo has become more popular and expanded so there were no parking spaces available by the time I arrived at the convention center. So I parked back at my hotel and took the monorail. I could see the long line into the convention center from the monorail; thousands of people had converged, with the super-tanned competitors standing out a mile! The IFBB Figure Pro’s were onstage for pre-judging when I arrived, which was inspirational and some act to follow! Backstage was actually fairly calm, considering there were 60 of us primping, preening and getting oiled up ready to compete against each other. I have to say I got emotional going backstage at Olympia; it’s been a long year of training, clean eating and worthwhile sacrifices to reach this moment. I always get so excited to go onstage, I was a professional dancer for 8 years and just love being on stage and performing. The carpeted stage definitely added to some stage nerves but those disappeared as soon as I stepped on stage to walk and pose and the rest of the competition went by in a blur. It was encouraging to see friendly faces in the audience, including the FitnessX Magazine Publishers, Billy Bow and Kat Aguirre. There was no Vegas partying for me; I took myself straight back to the hotel to relax, eat, drink lots of water and get my beauty sleep ready for Finals the next day.

Day 2 The desert, mountain and Vegas strip made for quite a spectacular sunrise to wake up to and made me feel so lucky and blessed to be here. It was straight back to tanning and make-up before heading to the Expo again for Finals. This morning ran smoother and was a lot less stressful now that I knew where I was going and timeframes. The competition today consisted of purely comparisons and no individual posing. I didn’t end up placing but the Top 5 deserved their placings; finely-honed physiques and stunning faces. Congratulations ladies! Of course I’d have loved to have placed but I’m not disappointed; I know I took the best version of me and have no regrets. The whole experience was such a privilege and I met some truly beautiful people both inside and out. I’ll be back again next year for sure; having competition dates and goals is the best motivator for me. Until then I’ll be training hard and shooting for the stars. ABOUT THE AUTHOR: Eve Dawes is an experienced Model, Actress, Dancer and Host. Originally from England, she trained and toured internationally as a ballerina and in musical theatre, as well as on TV, in music videos, theatres, casinos, cruise lines and movies. Eve is also a fully qualified Personal Trainer, Nutritionist, Yoga and Spin Instructor and Sports Massage Therapist. Since moving to Los Angeles, she’s continued her love of the Entertainment and Fitness Industry; pursuing writing and modeling. In July 2012, she started competing with the NPC in the Figure division; she’s always placed in the Top 4, so far. Now she’s training for Nationals, with her vision set on getting her Pro card! Eve also works for Sorority Specialties -- doing the social media and national sales -- which involves travel, running sales shows and maintaining and developing all social media interactions. Eve finds the greatest reward being that she’s able to help others to get results with their training and diet; inspiring both body and mind wellness for a long, healthy life.

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B eautiful

inside OUT

by Jenna Lobos

Dear Jenna, With the holidays fast approaching, I want to look my best for parties, family gatherings and office functions. I am in my late 30â&#x20AC;&#x2122;s and have not fallen for the alluring temptations of medical treatments such as Botox. I can see fine lines and wrinkles start to appear on my face, and although I am tempted to get chemical work done, I would prefer to stay all natural. I would like to know if there are actual pure ways to turn back the hands of time or simply prevent anymore fine lines and wrinkles. Sincerely, Ageless Dear Ageless, What a wonderful question right before the holiday season! First off, I want to congratulate you for listening to your inner voice and staying firm to what you believe is right for your body and skin. We all know that aging is a part of the life circle and although we have no say in Mother Natureâ&#x20AC;&#x2122;s clock, there are other ways to promote youth and vitality.

I will share with you my top 5 tips on natural alternatives to dodge Botox treatments and age gracefully! 1. Hydration: The elixir of youth and the simple pure essence of what make up approximately 70 percent of each of us -- Water, the importance of drinking water and staying hydrated to keep wrinkles at bay is crucial. Hydration keeps the skin plump and supple and it allows nutrients to flow and create new forming skin. With ample moisture from keeping hydrated the elastin and collagen in the dermis layer of your skin (which is beneath the top layer of skin and where wrinkles begin) allows a look of vitality. Drinking water is one of the most inexpensive and natural ways to keep your skin youthful, if you are not fond of plain water, you can squeeze a lime, lemon or orange to add some zest, you can also add more fruits and vegetables in your diet which are primarily all liquid. Keeping your fluid intake high, helps keep the digestion system working smoothly and eliminate unnecessary internal toxins, preventing them to show up on the face. 2. Moisturize: Retaining moisture is key to preventing rapid increase in wrinkles and fine lines. Be mindful of drying soaps or cleansers that are used on your face, switch to milk or cream cleansers. Oils such as, jojoba oil, carrot seed oil, almond oil and coconut oil are highly recognized for regenerating and revitalizing the skin and can be used as your only facial moisturizer or as a first layer and then followed by a lotion or cream. In the evening, when our bodies are naturally in a state of restoration, it is best to allow the skin to breathe and produce its natural oils. A recommendation is to cleanse the face with a milk-based product as the only thing needed for your evening routine with all of the layering of lotions added to the face as a morning routine. 3. External Brushing: Brushing your face with a medium-soft natural fiber brush helps to stimulate your sebaceous glands which are microscopic glands found all over the body but are abundant on the face, these glands secrete an oily waxy matter therefore aiding in the natural moisture of your skin. Face brushing can help to remove the top layer of dead skin cells, leaving your skin soft and silky. Face brushing increases blood flow and circulation which can often leave you with a rosier complexion. It also allows oils and lotions to seep into the skin easier. When exfoliating your face, gently brush in an upward fashion starting from the neck up. Extra Tip: Brushing can be done on the entire body leaving you feeling energetic and alive; you will unlikely need your morning shot of espresso after performing body brushing! 74.

FitnessX.com â&#x20AC;˘ December 2012

4. Facial exercises and massage: Begin practicing facial exercises, as they can tone and strengthen the muscles in your face which help to prevent sagging skin and promote tightness. Think of this just like you would exercise for toning muscles on your body, when not put to use they become week and limp. A couple of easy face exercises that can be performed everyday are 1) Scrunching up your face and then relaxing. 2) Placing your fingertips on the muscles on your cheekbones or forehead, holding and then moving your face up and down. The key is to add resistance to the muscles, again just like you would your arms or legs while doing a weight routine. Another option is to give yourself facial massages, simply massage your face in a circular motion for about 5 to 10 minutes in the morning, doing this brings fresh blood into your face stimulating cell growth. Facial massage can also release tension leaving you feeling relaxed which is a must when it comes to keeping the lines minimized on the face. 5. Surround yourself with youth and play often: Last, but by far the most important tip from all of the above. A fun way of getting in touch with your youth is to think of an activity that you liked to do when you were young, coloring, swimming, taking a bike ride. Whatever it may be, incorporate this into a monthly or quarterly routine, it is good to change up our structured days every once and a while, it allows different parts of the brain to be used, it also triggers happy memories from your childhood, which automatically sends youthful signals to your body. Surround yourself with positive people. For example, if you are hanging out with friends that are complaining about their looks, weight, how old they are getting you might want to consider making some new friends. Humans tend to become who they surround themselves with, this is not anything new, we have been told since we were kids to be aware of who are friends are. It is crucial to create a circle of friends who uplift your spirit, make you laugh, allow you to be completely who you are even when you are “childlike”. This promotes happiness within the core of your cells which then produce happy thoughts, happy actions, and happy life. When the inner child wants to play she is supported keeping her youth inside and out! I want to thank you, Ageless, for such a fitting question as we enter the holiday season. The thing to remember is there is a high price where vanity is concerned. As I have written about before, there are numerous amounts of chemicals and artificial fillers that are found in skincare which includes chemical injections such as Botox. When these are absorbed into the body and stored into the fatty tissue, they may cause numerous potential health problems, just to name a few; headaches, hormone imbalances, asthmatic complications, weight gain -- all which can speed up the aging process. If you would like to read more on exact ingredients that should be avoided, reference my article on Parabens in the May 2012 issue of FitnessX Magazine. The good news is that once the skin starts receiving natural ways of restoration and beauty, it will show you a new and youthful face in the mirror! To your health and beauty! Jenna AU NATURAL WRINKLE PREVENTING FACE MASK: Prevents wrinkles and brightens the skin. This is a great easy mask to apply any time you want a lift to your skin, you will feel the mask tightening up the skin and visibly see brightness once you have washed off! Ingredients: • 1 egg white, beaten • Juice of 1/2 lemon Directions: • Mix lemon juice and egg. • Apply mixture to face. • Leave on for 15 minutes. • Rinse with warm water. • Apply a small amount of coconut oil as a moisturizer after your mask.

Jenna Lobos H e a l t h a n d W e l l n e s s C o a ch BEAUTYMARK O r g a n i c s N a t ur a l h e a l t h a n d b e a u t y ! jennalobos.com 949-290-6118

December 2012 • FitnessX.com

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ance

er of OmniSport Fitness & Perform

, Own Workout designed by Josh Raphael

Functional Training

fo r t h e

E x tre m e At h l e te

Location: OmniSport Fitness & Performance

unctional training allows you to work your muscles on various planes (hitting various angles) and building strength in those “stabilizer” muscles as well as the main target muscle. Machines are pre-set using only the muscle and angle. Multi-plane exercises are more complex movements and more closely mimic movements that are used in everyday life and sports. Functional Training utilizes power lifting, strength training, core movements, speed training, agility training, cross education (one side) training, flexibility enhancement (dynamic and static), cross energy training, and range of motion work. Each style of training emphasizes a different component in athletics and fitness, which results in an ultimate athlete with increased athletic performance as well as increased fitness level. The following exercises are geared toward the advanced athlete or the fitness enthusiast. Make the proper modifications and warm-up before you begin your workout.

Hair/MUA: Hope Zarro Fitness wear: Elizbetta Rogiani Fitness gloves: G-Loves

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FitnessX Magazine October 2012 Cover Model Julie Lowery

FitnessX.com • December 2012

This is the ultimate workout to try during the holidays! Enjoy the EXTREME CHALLENGE, ladies!

p TRX S

qu S r e int

The TRX Sprinter Squat allows for great range of motion at the knee while stressing hip extension and core strength. It focuses on the quads mainly, but can be progressed to a single leg movement as well to increase the level of difficulty for the core. Set up: Adjust the TRX so the handles are about waist high. Grab the handles tight to your chest with your arms over the top the TRX straps. Lean forward into the TRX and move into a plank position with core tight and hips extended, heels off the ground.

sets Perform 3-4 of 12-15 reps

Movement: Sit back into your heels, keeping the core tight and head up. When you reach the bottom, drive up through the feet and come back to the start position. Repeat. *Advanced movement: Step back with your right leg and bend your left knee (sprinter position). Drive your right knee forward as if you were going to take another step. As you drive the right knee forward, jump 2-3 inches off your left foot as if you were getting ready to sprint out of the blocks. Repeat. Switch legs.

Per fo of 1 rm 3-4 2-15 s rep ets s

TRX Crossing Balance Lunge The TRX Crossing Balance Lunge offers greater range of motion in single leg training because it unloads a percentage of the body weight onto the TRX. It is a great movement to help isolate the outer portion of the hip as well. Set up: Start by adjusting the TRX to mid-length. Center yourself on the TRX attachment point, standing up tall, with arms extended out in front with your elbows relaxed, shoulders down and back. Create tension in the TRX by leaning back slightly. Shift your weight to one leg and lift the opposite leg off the ground, knee flexed and foot slightly behind you. Movement: Start by moving the flexed knee behind the grounded leg while keeping tension on the TRX. Aim to place the knee outside the foot without resting it on the ground. Allow the pelvis to drop a little to increase the demand on the outside of the hip. Return to standing. Repeat. December 2012 â&#x20AC;˘ FitnessX.com

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BOSU BalL Pistol Squat The BOSU Ball Pistol Squat is an advanced version of the Pistol Squat. Only attempt this movement once youâ&#x20AC;&#x2122;re able to complete the Pistol Squat with both legs equally while maintaining good form and reaching rock bottom position (the calf and hamstring of the squatting leg are touching with the foot remaining flat on the floor). The Pistol Squat is a great measuring of core and leg strength as well as hip mobility, knee stability and ankle mobility. Set up: Start with the squatting leg firmly in the middle of the BOSU ball. Step up onto the BOSU ball while maintaining balance, the opposite leg in a flexed position and the arms out in front. Movement: Initiate by bracing the core. Sit down into the bottom position, keeping the chest upright, the knee in-line with the toes and eyes fixed on the horizon. Keep the balance leg out and straight with the toe flexed up towards the knee.

Perform 3-4 sets of

1-Arm Kettle

10 reps

Perfo rm 34 of 12 -15 r sets eps

Bell Lunge

The 1-Arm Kettle Bell Lunge is a great exercise for the core and teaching the body to decelerate movement and then produce force. It can be done with the Kettle Bell in a front carry/rack position (pictured) or while held at the side. You can execute the movement from a standing position or while walking. Set up and Movement: Start by bringing the kettle bell up to the front carry/rack position. Initiate the core and take a comfortable step forward, landing in the middle of the foot. Bend the back knee and drop towards the floor, maintaining a straight line from the back knee up through the head. Drive off the front foot while simultaneously pulling with the back leg to return to the starting position. Repeat. 78.

FitnessX.com â&#x20AC;˘ December 2012

Perform 3-4 sets

of 10 reps

Medicine Ball Push-Up The Medicine Ball Push-Up is an advanced exercise that emphasizes stability, mobility and strength of the entire body. Although it seems to be mainly a chest exercise, it also requires the wrist, shoulder, core and legs to be active throughout the movement. Start with a proper progression and work your way up to this total body, cardio strength exercise. Set up: Start in a kneeling position, placing your toes on top of a medicine ball. Place the two medicine balls out in front and place your hands on top of them. Extend the knees and come up into a push up position. Movement: Initiate the core and pull your chin back into your neck, pressing the tongue against the back of your teeth to activate the stabilizers of the neck. Lower your body towards the floor by pulling yourself down with your back. From the bottom, envision pushing your hands through the floor and squeezing the chest tightly as you return to the top. Repeat.

** Please consult your doctor before starting any exercise program.

Josh Raphael , Owner & Managing Partner 500 El Camino Real Tustin, California 92780 Phone: (714) 623-8854 WEBSITE: www.omnisportfitness.com Email: joshraphael@omnisportfitness.com ABOUT THE AUTHOR: Josh Rapheal is the Owner and Managing Partner of OmniSport: Fitness and Performance OmniSport offers one-on-one personal training, a nutritional lifestyle plan, semi-private personal training, boot camp and performance training for athletes and teams. Most of our trainers offer FMS screening, TRX, kettlebells (RKC), sand bags and battling ropes. The facility is open Monday thru Saturday 5am to 9pm and Sunday by appointment only. Off-Site training is available year round.

December 2012 â&#x20AC;˘ FitnessX.com

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Terri Kubassek

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FitnessX.com â&#x20AC;¢ December 2012

Renee Aberle

Ronda

Porter

Ronda Porter Age: 35 Hometown: Bristow, Oklahoma Occupation: United States Marine 1st Sgt. (2 combat deployments Iraq and Afghanistan) Marital Status: Single, no kids Shows: NPC Masters National - 4th Place Masters B class (July 2012); NPC Jr Nationals - 10th place Open B class (July 2012)

FITNESS PHOTO by Dan Ray

How did you get started in your sport? I got started competing after a recovery from ACL surgery. I was a runner before I tore my ACL, so when I suffered from the injury and couldn’t run, I was really depressed. I was never really into weight training. If I went to the gym, it was because it was too cold to run outside and I needed a treadmill. After my recovery, I had gained 30 pounds. I didn’t even realize it, until one day I sent my sister a photo of myself trying on clothes and she replied, “That is not cute Ronda!” I thought she was referring to the outfit, but she wasn’t, she was referring to my weight gain. I knew I had to make a change. It all happened one day when a Marine that worked for me brought in an NPC News Magazine. I saw IFBB Pro, Sonia Gonzales, and said, “I want to do that; I want to look like that.” The Marine looked at me like I was crazy. I kept his magazine and that became my motivation. I then printed out pictures of Sonia and hung them everywhere to remind me of my goal. Shortly after that, I hired my current coach, Kim Oddo, of Oddo’s Angel, and it took off from there. I started to see the change in my body and lost the 30 pounds. After my first competition, I was hooked!

Brett Seely COMPETITION PHOTO by

Why do you compete? I like everything about competing. I love the hard work that goes into the competition prep, I love seeing end results. I also love the day of the show even more, being able to display all your hard work. The other part is meeting all the other wonderful athletes. I love the fact that I am competing with myself, each show I just want to do better than the last. My ultimate goal is to become and IFBB Bikini Pro and I won’t stop until I reach that goal. I also love the friends and new fitness family I have met on this journey.

What piece of advice do you give other women when training for your sport? To the women who compete or are thinking about it -- Don’t get discouraged. Don’t focus on where you are at the moment, but instead focus on what you have accomplished. Every day is a new day to improve and try harder. Another piece of advice -- You MUST surround yourself with other positive people; don’t allow negativity inside your bubble. Remember, if this was easy then everyone would do it and that is what makes you an athlete is that you get out there and do it!

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Amanda Kotel ersen S tu d

io s

Age: 28 Hometown: Belleville, Ontario, Canada Occupation: Certified Personal Trainer and Online Consultant at amandakotel.com Marital Status: In a Relationship Shows: Natural Ontario provincials (OPA/CBBF/IFBB) - 1st Bikini Tall and Overall Bikini winner (September 22, 2012); Canadian Nationals (CBBF/IFBB) - 3rd Place Bikini Tall division (August 11, 2012)

N PHOTO b y Todd Jesp

How did you get started in your sport?

COMPETIT IO

I have always been very active as a child. I was a competitive dancer and gymnast through my middle school and high school career. In the university, I started to regularly weight train as I spent less time with gymnastics and dance. I started to really gain the freshman 15-25 and I needed to find a way to take care of that, as well as replace my competitive sports. I missed being active and I could feel my body craving activity. I also found that it helped me stay motivated in school too. After the university, I met some people who competed and it enticed my competitive spirit. It helped fill the gap of my competitive side and gave my workouts more structure. There is nothing like working towards a goal and seeing your body transform in front of your eyes.

Why do you compete? For me, competition means finding a new and improved me each time I hit the stage. I am empowered and inspired, as well as happy to see the changes my body has made over the 2 years I have dedicated to competition. I love that I inspire others to get fit, take control of their health, as well as aspire to compete. Ultimately, I compete to help build my brand as a model, inspire others and help others achieve their most healthy and happy state of well-being.

ie Watling O by Jam ESS PHOT

What piece of advice do you give other women when training for your sport?

FITN

As a coach, mentor, and fellow athlete, the advice I give my clients are to have fun, don’t do anything that doesn’t feel right. I don’t want my clients feeling deprived and changing too many variables in their life all at once. Too much change right away can mean a big rebound later on or sabotaging your progress along the way. Keeping it simple and making it a lifestyle is the best way to achieve success. Each woman’s journey is different and the time it takes to get there is different for each person. So, enjoy the journey -- the stage will be there waiting for you when you are ready to shine up there.

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FitnessX.com • December 2012

tography by RGP Pho TO O H P N MPETITIO

Zoe-Claire Yaworsky Age: 31 Hometown: Born in England (Manchester), Currently living in Australia Occupation: Business Owner Marital Status: Single Shows: ANB Australian Nationals Figure & Bodybuilding Championships (Sydney) - 1st Place Figure Novice Champion and Novice Figure Short (Sept 2012); ANB Queensland State Titles (Gold Coast) - 1st Place Novice Figure (Sept 2012); ANB NQ Natural Bodybuilding Championships (Townsville) - Overall Figure Title, 1st Place Novice Figure & Posing Award (Sept 2012)

How did you get started in your sport?

I have admired figure competitors since I was a teen. The amazing work and dedication they put into their training and diet to be in peak physical condition is awe-inspiring! I always wanted to compete - to see how far I could push myself, see what my body was capable of and so finally got myself onto the Figure stage this year! After my first competition, I fell in love with the sport - it is a very grueling and hard journey, but I’m hooked!

Why do you compete?

I adore the training and discipline and I love the oomph you get when you know you have a goal to work towards. The thrill of the actual day is indescribable and the people you meet throughout the fitness journey are just priceless. I love that this is a sport for ALL. You can start your journey from any shape, size and do not have to fit a certain mold in the looks department. You will see competitors who are tall, short, juniors, seniors, in wheelchairs and people who don’t have all their limbs. It is very inspiring and all-inclusive.

What piece of advice do you give other women when training for your sporT?

Get ready to be 100% dedicated and focused! The most critical factors in this sport are organization and will power. Your nutrition is key -- I would recommend getting a good coach or mentor to guide you through your first comp! It will push you to your limits mentally, but if you are good (or can become good!) at overriding negative thoughts you will get there!

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N PHOTO b y Platinum

Dream Stu

dios

Celena Carter Age: 39 Hometown: Born in NYC lived there until the age of 13, then moved to NJ Occupation: Military (Georgia Air National Guard in Logistics Management), Stationed at Robins Air Force Base, GA Marital Status: Single with one beautiful teenage daughter Show: 15th Annual NANBF Pro & Amateur Global Cup Championships in Suwanee, GA (Sep 29, 2012)

How did you get started in your sport?

COMPETIT IO

I have done some modeling previously, both on the runway and commercial print, however I was interested into doing more fitness modeling. I was in awe of the models in the different health and fitness magazines and I found that the majority of the females were fitness competitors. I knew I wanted my body to look like the competitors Ive came across so I decided to hire a trainer to get me to that point. In addition, after attending my first bodybuilding competition, I was determined to make myself stage ready by the summer so I could enter my first show.

Imag by Blaq Ceaser FITNESS PHOTO

ery

Why do you compete?

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After my first competition, I was hooked! There is something about the feeling of accomplishment and satisfaction that sets you apart from the rest of society. I know that this is something that I can call my own and feel that this is the one talent that I do have and have become very successful at it. I also enjoy the feeling of being considered a “professional” at something that I love to do.

What piece of advice do you give other women when training for your sport? When you are training for a competition, and you feel like you’ve reached your limit and that you can’t go on any longer, think about the next person who’s pushing even harder. Don’t give up too easy. If you fall off the wagon, no worries, tomor-row is another day. Get right back on that horse, dust yourself off and try again. Nothing worth having comes easy. But I promise you, the feeling of accomplishment is well worth it.

si Trapas ominic D y b O S PHOT

ION PHO TO by Ke vin Aberl

FITNES

COMPET IT

Renee Aberle Age: 38 Hometown: Wilmington, MD Occupation: Mother 3 children -- 9-year-old twins and a 7-year-old Marital Status: Married to high school sweetheart Shows: OCB Baystate Natural - 2nd place in Open Figure and Masters Figure (June 23, 2012) OCB Yankee Classic-1st place Open Middle, 1st and Overall Master Figure - earned FPA PRO Card (July 21, 2012)

How did you get started in your sport?

I was pretty athletic growing up and in high school. I was a cheerleader, danced, and played softball. It wasn’t until my twenties though that I got interested in weight training and joined a gym. This was after my ordeal with the eating disorder Anorexia. I was hospitalized, at age 22, weighing only 85lbs and on the verge of death. Once I was well enough and got my weight back to stable number, I wanted to add some shape to my body and try to intimidated but stuck with it. I’m so glad that I did! Weight training has not only changed my physically but also mentally. It has helped me with my self-esteem, self-confidence, and has taught me that food is fuel and not the enemy.

Why do you compete?

I love the feeling of accomplishment I have when I step on stage. I love the challenge of the prep -- believe it or not -- and proving to myself that I can do anything, no matter how tough it may be. As long as I am dedicated and believe in myself, I can do it!

What piece of advice do you give other women when training for your sport?

My advice to others would be to know that a strong, healthy, fit body is possible without starvation or extreme measures. With determination, hard work, consistency, never quitting, and most of all believing in yourself you can do anything you want to do and reach any goal you set.

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le Photography CO

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Terri Kubassek

Age: 28 Hometown: Valrico, Florida; born in Salem, Oregon; raised in Providence, Rhode Island Occupation: Massage Therapist Marital Status: Married to an amazing man and we have four young children, the youngest being 2, a 3 year old and two 7 yr. olds (not twins) Shows: AFBB Clearwater All-Natural - 1st Figure 5’4 & Under Open, 1st Figure Novice and Overall Figure Open (Feb. 2012); OCB Southeast States - 1st Figure Short Open and Overall Figure Open winner (May 2012); NPC Central District Championships - 1st Short class and Overall Figure Open winner (June 1, 2012); NPC Mid Florida Classic - 1st Short class and Overall Figure Open winner

How did you get started in your sport?

I am the second to youngest of 8 siblings and my family has always been heavily involved in sports. I started with gymnastics and cheerleading at the age of five and fell in love with cheerleading. I was a very competitive cheerleader, and I cheered until my senior year in high school. When I was a freshman I started weightlifting loved seeing the effects it had on my body. At that point I was focused on cheering and I loved how it helped me with my strength since I was the base (the girl who put the girls in the air). My weightlifting teacher told me I should do bodybuilding, but I didn’t know much about the sport and heard only the negative rumors, so I never pursued it. It wasn’t till after having my 3rd child that I really started training hard, and after 9 months of working out I got my body back. I had a neighbor that competed in figure, and she was in an amazing shape. To me that was my ideal, fit but still feminine, so I did some research, and got motivated. My husband was very supportive and reached out to two women who are now my coaches with Team KC’s Knockoutz. I have competed in five shows and have taken first and overall in four out of the five and first in my fifth show, which qualified me for Nationals.

Why do you compete?

I love working out, and being able to inspire others. Being a mother of 4, I felt like I was pregnant for 2 years straight, and with the two youngest, being 2 and 3 only 15 months apart, the pregnancies did a number on my body. The stretch marks and excessive skin left me with such a low self-esteem and depression. When I started working out and eating healthy, I felt so much better and I was a better and happier person overall. Competing has helped me to stay on track and build my self-esteem. I compete to show other mothers that they can get their bodies back, to show girls that they can eat and still look fit, to motivate and inspire people to live a healthy lifestyle and to show my children that if you work hard and dedicate yourself to something you can achieve whatever you want to achieve.

What piece of advice do you give other women when training for your sport?

If you are planning on doing a show -- find a coach, someone who has been doing this sport for a while. Let them help you find what workouts and diet plan suits your body type. Don’t ever jeopardize your health just to win, stay natural and stay true to yourself. As with all sports, this sport is also extremely competitive, but at the same time -- have fun and make new friends. Anything you do in life should never negatively change who you are, but positively make who you are better. 86.

FitnessX.com • December 2012

COMPETITION PH

OTO by Brandon Ph otography

Laura Wright

Age: 40 Hometown: Richmond, VA Occupation: Mother of 2 beautiful children, a 10-year-old son and 7-year-old daughter Marital Status: Married Show: NPC Max Muscle VA Classic Figure Open and Figure Masters April 28, 2012

How did you get started in your sport? I have been an athlete all my life. I began playing basketball in the fourth grade. Through hard work, dedication and hours of practice I earned a full athletic scholarship to the University of Richmond. After college, I needed something to fulfill my competitive edge. That’s when I began long distance running. Again, through hard work and dedication to the sport of running I decided to compete in my first marathon. I ran in the Richmond Marathon and the NYC Marathon. Both finishing times qualified me for the Boston Marathon. I was logging 40-50 miles, week after week, on the treadmill and my body hit a plateau. I was working out very hard, but still looked average. I decided to step out of my comfort zone and train for my first figure competition. I learned that cardio alone will not transform your mind or your body. I began incorporating weight training and plyometrics into my workout routine. Weight training and eating clean completely transformed my body from “skinny fat” to lean and toned and ready to step on stage as a figure athlete. I never thought I would compete in a figure competition. I now believe that “life begins when you step outside of your comfort zone”.

ography : Sean de Witt Phot FITNESS PHOTO BY

Why do you compete? For me, the journey of training for a figure competition is an experience of a life time. You learn so much about yourself and life. The day I walked out on the stage I was so proud of what I had accomplished. A figure competition is a competition against yourself. When I stepped out on stage I knew I had given my best each and every day. It is important to be yourself and not compare yourself to others. Rather continue to make yourself better every day. Be the best version of you.

What piece of advice do you give other women when training for your sport? To anyone starting their journey as a Figure Competitor -- “You cannot out train a bad diet.” Nutrition is so important to getting the results you are after. Your goal is to feel better, look better and be the best version of you on the inside and outside. Do not compare yourself to others. The sport of Figure is a competition against yourself. Eat Clean, Workout Hard, Be Consistent and Win Each Day! December 2012 • FitnessX.com

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Photo by Paul Buceta

the

Q: A:

D entist

What are the pros and cons of sugar-free chewing gum? Sugar-free chewing gum tastes great and helps freshen your breath, but did you know there are more advantages to chewing it?

1. Reduces hunger, cravings and snack intake: Research by Hetherington & Boyland on the short term effects of chewing gum on snack intake and appetite shows that chewing gum before snacking helps reduce hunger, diminishes cravings for sweets and decreases snack intake by 36 calories1. 2. Improves oral health: Chewing sugar-free gum for 20 minutes after eating can help prevent tooth decay. Chewing gum stimulates your salivary flow. Saliva defends against tooth decay by neutralizing plaque acids, remineralizing enamel and washing away food particles2. Trident has released a line of gum that strengthens tooth enamel, called Trident Xtra Care with Recaldent. Recaldent is a unique form of calcium. Its casein complexes remain in your plaque for up to 3 hours after chewing, leaving a pool of calcium and phosphate ions that will help remineralize tooth enamel and leave teeth more resistant to plaque acids3. Cavities are caused when plaque bacteria breaks down sugar. This produces acid that destroys enamel. Sugarless gum contains a sugar-free sweetener called Xylitol. Xylitol is a naturally occurring alcohol found in most plant material. Unlike sugar, Xylitol cannot be broken down by bacteria, so no enamel-destroying acid is produced. Chewing Xylitol-containing gum 5 times a day has been shown to reduce plaque and make it easier to remove plaque when brushing 4. Xylitol has no known toxicity in humans, however, it has a laxative effect in larger doses because sugar alcohols are not fully broken down during digestion 5. Sorbitol is the most commonly used sugar alcohol used in sugarless gums because it is less expensive6.

Now let’s explore the disadvantages of sugar-free chewing gum. 1. Jaw pain: Frequent gum chewing can stress your jaw joints and lead to painful temporomandibular Joint Disorder (TMD). If you already suffer from TMD, then do not exacerbate it with gum chewing. 2. The “Chewing Gum Stigma”: Chewing gum is a controversial product, as it is perceived as a vulgar habit. Even Hollywood makes use of this stigma by giving a generous wad of gum to a female to cheapen her look. Chewing gum loudly and obnoxiously is very annoying to others. Always consider the social effects of chewing gum, and execute sound judgment to decide when it is appropriate.

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3. Bloating: Chewing gum can cause intestinal bloating and gas. When you chew gum, you inhale extra air into your digestive system. If you are prone to bloating, then avoid chewing gum. I stop chewing gum 3 weeks before my fitness competitions or photo shoots to ensure I will not appear bloated 7. 4. Questionable effects of artificial sweeteners on your health: Aspartame is an artificial sweetener that has been the subject of several medical controversies. In the 1990s, it was suggested as a possible cause of brain tumours. Current evidence, however, does not support the notion that aspartame could cause cancer or that it is unsafe. The U.S. Food and Drug Administration (FDA) has described aspartame as “one of the most thoroughly tested and studied food additives the agency has ever approved” and its safety is “clear-cut” 8. Notice that your pack of sugarless gum reads, “aspartame contains phenylalanine”. One of aspartame’s breakdown products includes phenylalanine, which must be avoided by people with the genetic condition phenylketonuria (PKU)8. I personally avoid aspartame-containing products, except for my kryptonite: sugar-free chewing gum. If you elect to use aspartame, then consume it in moderation. The FDA recommends a daily intake of no more than 50 mg of aspartame per kilogram of body weight. The good news is that there is a new breed of sugar-free gum on the market containing no artificial sweeteners, but rather xylitol (eg. Spry Xylitol Gum from Xlear 9 and Xyla Gum by Xylitol gum brands 10) and and all natural stevia (eg. SeviaDent by Stevita) 11. At the moment, there are no conclusive studies related to stevia chewing gum, but since it is sugar-free, it may aid in weight loss, reduce dental cavities and decrease plaque. References: 1. http://www.ncbi.nlm.nih.gov/pubmed/17118491 2. http://www.ada.org/1315.aspx 3. http://www.tridentoralcare.com/trident-product-family.html 4. http://www.tridentgum.com/Textonly/FAQ.aspx 5. http://en.wikipedia.org/wiki/Xylitol 6. http://www.xylitolpreventscavities.com/science/xylitol-sorbitol.html 7. http://www.drsarasolomon.com/beat-belly-bloating/ 8. http://en.wikipedia.org/wiki/Aspartame_controversy 9. http://www.xlear.com/spry.aspx 10. http://www.xylitolgumbrands.com 11. http://stevitastevia.com/products/

ABOUT THE WRITER: Dr. Sara Solomon (www.drsarasolomon.com) 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 Team Bodybuilding.com athlete, spokesmodel and writer, author of Oxygen Magazine’s “Work Train Compete Blog” and Gaspari® Nutrition’s “Fat-Blasting Blog”, a television personality, a cover girl, a WBFF PRO Fitness Model and judge, a certified personal trainer and physiotherapist, a SPINNING® instructor, a certified jump rope specialist with the Jump Rope Institute (and the face of the Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee’s Jump Rope Technology), a university and continuing education lecturer, a published author, an actor and a published photographer. Dr. Sara Solomon successfully transformed her own body from “flab to fab” by cleaning up her diet. Dr. Solomon, a former “Oxygen Magazine Weight Loss Success Story”, has now become a fitness celebrity who educates men and women about the importance of proper nutrition for lean and healthy bodies. Get the lean and healthy body you always wanted with Dr. Solomon’s quick, easy and delicious recipes eBook available at Amazon.com. Photo Credit: Eva Simon.

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The Importance of

Posture & Sculpting Healthy Shoulders by Heather L. Ellis MSPT, ATC; Wife and mother of 2

ealthy shoulders and proper posture go hand in hand, and training both only further beautifies your physique. Daily emphasis on posture, strengthening in the gym as well as how you carry yourself throughout the day strengthens your muscles and your attitude as well. Standing tall exudes confidence, improves training efficiency with reduced risk of injury and showcases all the beautiful muscle of the back and shoulders.

In the gym… Training programs with focus on shoulder growth in pursuit of the highly desired shoulder cap usually is heavy with deltoid strengthening as this is where the width/cap of a well developed shoulder comes from. But without proper balance with the other muscles of the shoulder girdle, the shoulder can be at higher risk for pain or injury. A well rounded program should include training for the rotator cuff as well as scapular stabilizers in addition to the deltoids. As we focus on the “show” muscles we can’t forget the deeper muscles of the shoulder. The rotator cuff is essential to proper mechanics of shoulder movement particularly with overhead motions. Without proper firing of this muscle group overhead exercises can set you up for many painful shoulder conditions. Rotator cuff muscles should not be trained with heavy weights but with focus on technique and execution with proper posture and stabilization. Scapular stability with optimal scapulohumeral/scapulothoracic rhythm is critical to maintaining healthy shoulders as well as supporting a beautiful and healthy posture. The scapula-thoracic joint is a large muscular joint of the shoulder girdle. Without proper scapular stability/strength the stable base from which the shoulder works from is compromised and places the shoulder at risk for injury. Postural awareness is critical when performing scapular strengthening exercises to insure recruitment of the proper muscles. Exercises should be initiated with proper scapular positioning/stabilization and connecting “mind to muscle” to strengthen the intended muscle for that exercise. For example, when performing rows: initiate the movement with scapular retraction to recruit the back muscles, continue to pull with your back…not simply “pulling with your arms.” Scapular strength and stability are critical for strength in all upper body movements, creating a solid base for shoulder muscles to work from and place other muscles of the shoulder girdle complex in their most efficient working positions.

Outside the gym… The importance of maintaining good posture doesn’t change after you leave the gym. Shoulder as well as back and neck health depends on you maintaining good posture with all daily activities. All the strength you gain in the gym doesn’t help if you default to a rounded/slumped posture for the remaining hours of the day. Consider your postures while sitting, standing and reaching or bending. Be proud of all the hard work you put in in the gym, your accomplishments empowering. Wherever your day takes you, stand/sit/walk tall; showcase your confidence and strength both inside and out. 90.

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About the author: Heather graduated from New York Medical College with a Master’s Degree in Physical Therapy and is also a Certified Athletic Trainer. She has worked for 12 years as a Physical Therapist in outpatient orthopedic/sports medicine clinics. Living a healthy lifestyle including physique training and a general fitness program, she sets a good example for those around her. She has a passion for educating and motivating others to make positive changes regarding their own health, see their own potential and continue to strive to live healthier lives.

I started with a goal... and

fitness

now is my

life!

WRITTEN BY: Yolanda Presswood

ello FitnessX readers! I’m Yolanda, a 36-year-old mother of two amazing homeschooled children. I’m a 2-year, gluten-free, vegan athlete pursuing my dreams! My fitness journey began long ago, when I was just a young girl with my parents both as bodybuilders, my mom and my oldest brother were Certified Personal Trainers, as well. I can still see my mom eating her oats every morning and mixing up a protein drink in her stainless steel Oster blender.

BEFORE July 2012 124lbs, 20% BF

Current Oct. 2012 114lbs, 17.5% BF

As I got older, I strayed away from the fitness lifestyle, but still managed to attend step aerobics and cycling everywhere at 18 years old. When I married young (at 19) and started having children (at 22), my life began to evolve into full blown disaster. I forgot who I once was with motherhood. As glorious and marvelous as it is, I went through a rough time as my children got older and we decided to homeschool both of them. I wasn’t sure who I really was. The cloudy murky water at times enveloped every part of me, but yet the spark remained. I watched my husband pursue his love for the IT world and spurred my children on in their endeavors. I’d wonder, “When would it be my turn?” Well...finally...It’s MY turn! In June of this year, I decided I was going to compete in the bikini division for Muscle Contest and fitness modeling. I didn’t know how...I had no idea HOW, I just knew I would! I knew if other people could (and I’ve seen countless 30-40and 50-somethings compete), I could too. My goal has been to keep myself 2-4 weeks out from a competition or photo shoot. In this past week, I have been rewarded with reaching that goal as others in the fitness competition world have taken notice! I decided to compete in March of this year when finances allowed. During that same month, I met a local fitness model who was recruiting a team to compete! One of my ambitions has always been to own a gym and get my training certification. Last week, I proudly joined the ranks of ISSA students and I am reaching toward that goal! This past Sunday, I did my first fitness photo shoot. I want all the moms out there -- and even those who are afraid to step out -- to know they too can chase their dreams! It’s never too late. Nothing is IMPOSSIBLE!

On to my next goal -- AFTER: 112lbs, 15% BF...COMING SOON!!! Fit and Fearless...ALWAYS a work in progress! -- Let’s do this! December 2012 • FitnessX.com

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Losing Weight? Switch to

lactose-free dairy.

irst of all, what is lactose? Lactose is a disaccharide sugar that is found most notably in milk and is formed from galactose and glucose. Basically, it’s milk sugars. Lactose intolerance happens when the small intestine does not make enough of the enzyme lactase. Enzymes help the body absorb foods. Not having enough lactase is called lactase deficiency. Symptoms include: abdominal bloating, abdominal cramps, diarrhea, gas (flatulence), and nausea. So, what’s the big deal? Obviously, if you have these kind of issues, you should refrain from ingesting products containing lactose, but if you are not having issues, why would you need to drink lactosefree milk and dairy products? Eliminating the sugars in regular milk can help you lose weight or maintain a healthy weight. There are fewer calories as well, and a strange side note…it also helps your sinuses! Lactase can thicken the mucus in your sinus cavities, so switching to lactose-free dairy products can help keep you healthier and keep your sinuses in working order. Lactose-free milk comes in a variety of options just like regular milk, such as fat free, 1%, 2%, and 92.

FitnessX.com • December 2012

by Miranda Hoffman, CFT, CLFC

whole milk. You can also purchase other dairy items like cheese, yogurt, and creamers that are lactose-free. Lactose-free milk can be used for any purpose that regular milk is used for, including as an ingredient in recipes, such as salad dressings, sauces and desserts. Lactose-free milk is sometimes described as sweeter than regular milk because the simple sugars glucose and galactose stimulate the taste buds that detect sweetness more than lactose does. Some brands of lactose-free milk have a longer shelf life than regular milk, so you can store them for longer periods of time, which is great for those of you that seem to always toss expired milk down the drain because you don’t drink it quite fast enough. So, it’s also better on the pocketbook! Despite the benefits of lactosefree milk for people with or without lactose intolerance, individuals without this disorder may want to include at least some regular milk in their diet. The body may stop producing lactase if you stop consuming products with lactose, so you may lose your ability to drink regular milk or eat dairy products containing lactose if you switch entirely to drinking lactose-free milk.

Many items purchased at the grocery store contain milk, and lactose-free milk is not typically an option at a restaurant or a friend’s house, so you’ll still consume regular milk periodically. If this is a concern, switch between regular milk and lactose-free milk, or only drink lactose-free when you know it’s sinus season for you or if you have some stubborn belly fat to lose. You’ll still get the benefits of regular milk, have strong bones, but take in fewer calories, especially if you drink a lot of milk. I personally prefer lactose-free creamer in my coffee in the morning, and my kids love the taste, more so than regular milk. See what you think! Got milk? Happy eating! Miranda, CFT, CLFC ABOUT THE AUTHOR: Miranda Hoffmann is a Certified Fitness Trainer through the International Sports Sciences Association (ISSA). She has been working as a fitness professional for over four years and takes pride in helping her clients achieve their goals. Miranda’s 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.

Spiritual Fitness: Reach out of your Comfort

by Ms Fitness America Sherry Goggin and Pastor Dean Marini

omfort is defined in the dictionary as “a condition or feeling of pleasurable ease, wellbeing and contentment.” I’m sure all of us enjoy the feeling from time to time. Many of us have a favorite article of clothing, pair of shoes, bathrobe or place in our home to relax in that brings us to a place of comfort. Comfort is something we all seek on occasion. Comfort is also defined as “solace in time of grief or fear” and in that sense we all have needed comfort at some point in our lives. The bible talks about that kind of comfort in one of its most well know passages; Psalm 23. In verse 4 the writer states, “Thy rod and thy staff, they comfort me”. So comfort is not always a bad thing. It can however be a dangerous thing if we let it control our lives. You see we as humans tend to be like running water, we seek the path of least resistance. We do it in our training and many times in our relationships. Including our most important relationship the one we have with our Heavenly Father. We want the good things that we hear that God offers his children but most of us don’t want to put in the work. We find a place for God in our hearts and lives that are comfortable for us and the lifestyle we want to lead. If the Lord lays something in our path that challenges us or calls us to a higher level of commitment, we change direction and avoid it. So many of us fail to apply the valuable lessons we’ve learned

in our physical training to our relationship with God. It doesn’t take a Master’s degree in Physiology to know that if you continue to do the same exercise at the same resistance for too long, your body is doing nothing more than maintaining and is growing any stronger. We all seem be to be able to spot plateaus in our training, but overlook them completely when it comes to spiritual growth. I’m always fascinated to watch how many people at my gym are trying the latest exercise or training regimen to see if it will benefit them. Tractor tires, chains, Zumba, Pilates, cross-fit training, and now functional training are just some of the things that have caught fire the last few years. Let’s be honest…most of us have added something new to our workouts in the last year to try and get greater results. Yet when it comes to our spiritual training, we fall back on what’s comfortable or has always worked. We need to remember that our relationship with God is a living thing, and like all living things, if it isn’t growing it’s dying. We need to be seeking a way to get out of our comfort zoneand find new challenges to help ourselves grow in Lord. Paul exhorts us in 1 Corinthians 9:24 to run the race in such a way as to get the prize. That doesn’t sound to me like we’re supposed to just lay back and keep doing the same old, same old every day because it’s always worked before. In fact the opposite is true; God wants us

to press on toward the mark of the high calling of God. In Mark chapter 10, we read the story of Christ encountering a blind man named Bartimaeus. I’m sure by the point in his life that we begin the story; Bartimaeus had his daily routine down pat. He was sitting by the road begging, something he most likely did in the same spot every day. If you’ve ever been around someone who is blind, you know that their lives are very structured and ordered. There is a place for everything and everything is in its place. Bartimaeus would have been no different. As a beggar, he would have been wearing a cloak that was large enough so that he could wear it, while also spreading some of it out when he sat so that passers-by could drop money on to it. When he felt the money fall onto the cloak, he would pick it up and place it in the pockets of the cloak, to hide it from thieves. The cloak would have had a place for his other valuables as well, and probably held any food he brought with him to eat during the day. The cloak would have also given him a feeling of comfort and security. But when he heard that Jesus was passing by, his mindset changed. He no longer wanted to beg of money, but wanted to have his life transformed by the Master. You see he had heard of Jesus’ healing others of their blindness. He knew that the “Son of David” could have mercy on him and deliver him from his affliction.

When Jesus called Bartimaeus to him, Mark 10:50 says he “Threw his cloak to the side, jumped to his feet and came to Jesus.” He left everything he was comfortable with and came to the Savior. When Christ heals him, he immediately followed Jesus. He didn’t turn back and retrieve his cloak; he didn’t sit back down and start begging again, he began a new life in Jesus Christ. That’s the challenge for us each day. To seek to follow Jesus in new and challenging ways, to seek to grow daily in our spiritual life the way we do in the gym.

“It’s easy to fall into habits and routines if we allow ourselves to do it. It’s even easier to fall back into them when trouble or difficult times come along.“ As James warns us in verse 1:14 we have to be on guard not to let our desires draw us into temptation. That temptation can include the desire to be comfortable instead of responding to something challenging. But my sincere hope for you is that you will daily seek to grow in spiritual fitness the way you do in your physical fitness. That you will choose to commit to the words Paul wrote to Timothy; for while bodily training is of some value. Godliness is of value in every way, as it holds promise for the present life and also for the life to come. May God Bless you Always.

ABOUT THE AUTHOR: Sherry Goggin, Ms. Fitness America, reigns as The Most Photographed Fitness model in history. She shines as author, producer and role model for women everywhere. Bright, articulate and full of energy, Goggin has broken the stereotype of the fitness model to become an author, producer, fitness guru, clothes designer and just about anything else she puts her mind to. Sherry Goggin is the definitive version of a 'renaissance woman' and once she sets her mind to something, nothing gets in her way. And right now, she has her mind set on being a success. While Goggin is a fitness expert, her real strengths may lie in the area of being a top-notch business entrepreneur. She also acts as VP and director of the women's fitness division of the Private Trainers association, www.propta.com. Sherry also has a new clothing line, "Fit Girl Wear" that is available for purchase now. All of Sherry's merchandise is available for purchase at any of her websites including www. SherryGoggin.com, facebook.com/sherrygoggin and modelmayhem.com/sherrygoggin. Photo by: BillyBow Photography.

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I s yo u r B u in a Rut tt ? by S u n s h

ine Lunett

Goal: To tone the Glute & Legs and reduce body fat by building muscle. To achieve the “shelf booty” look we need to lift heavier to build this large muscle group. Always warm up before exercise to help prevent injury and warm the muscles up. Location: 220 Fitness

Warm-up: 1minute toe touches 1minute of jumping jacks 1 minute of sumo jump squats This routine is sure to attack your glutes and legs and help tone these problem areas!

FitnessX Model: Sunshine Lunetta Fitness gloves: G-Loves www.g-loves.com

Dead Lifts Stand with feet a bit more than shoulder width apart to give your arms room. Grab the bar overhand so your arms are vertical to the floor. Always bend through your knees and keep back straight and head looking forward. Movement: With knees slightly bent, bend down and slowly come back up to standing position. Keep the bar close to your shins when coming back to starting position. Keep your core engaged and glutes tight throughout exercise. Do 3-4 sets of 12 reps.

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Plieâ&#x20AC;&#x2122; Squats Stand with feet slightly wider than shoulder width apart with toes turned out. Hold a weight with both hands in-between thighs. Movement: Keep core engaged and bend knees to 90 degrees, keeping the weight in heels and back straight while squatting. Do 3-4 sets of 12 reps.

Weighted Lunges This can be done with dumbbells or a barbell. Stand with feet close together, slightly closer than hip width apart. Movement: Keep your core engaged and back straight as you step your right foot forward while flexing your knee at a 90-degree angle, with your left leg nearly touching the ground behind you also forming a 90-degree angle. Repeat by alternating legs while keeping hands on weights throughout exercise. Keep the weight in your heels and back straight while squatting. Do 3-4 sets of 12 reps.

December 2012 â&#x20AC;˘ FitnessX.com

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Single Leg Curls Lay on the floor with arms at side. Place one foot on platform (or Swiss ball) and stabilize with knee bent. Movement: Lift one leg up in the air, keep as straight as possible. Lift leg up towards ceiling while engaging core and lifting glute off ground. Keep glute off ground throughout exercise never releasing the contraction. Do 3-4 sets of 12 reps on each leg.

Bulgarian Split You will need either a bench or something sturdy to place one foot on throughout exercise, no higher than 18”. Place barbell on neck (amount on barbell varies) and then place one foot well out in front of the other in a staggered position leaving your rear foot firmly on top of the bench. Movement: Slowly descend your forward foot into a lunge, carrying the bulk of the weight and balancing on one leg. You should feel a stretch in your quad and glute. Do 3-4 sets of 10-12 reps per leg.

TIPS FOR ALL EXERCISES: When squatting or lunging be sure to go as low as you can, don’t cheat

yourself! Keep your thighs parallel to the floor. Be sure to lift heavy enough weight that leaves you feeling fatigued by your last rep, otherwise increase your weight. The Glute is a large muscle that we need to build. The more muscle you have, the more FAT you burn! 96.

FitnessX.com • December 2012

TEN COMMANDMENTS of BOOTY Tightening (PLUS+ A FEW MORE) Alicia Marie is an INTERNATIONAL fitness supermodel and veteran health lifestyle writer. Alicia Marie decided that she wanted to get into fitness at the age of eight after spotting a comic book shot of DC Comic's Wonder Woman kicking the pants off some bad guys - while decked out in star-studded little shorts. Fast-forward a few short years (and even fashion runways) later and ALICIA is now a published author (The Booty Bible), an internationally recognized television and multi-media personality, a magazine cover model, a fitness wear designer (Alicia Marie by Rogiani) and a celebrity health guru. Not only does she pen her own column, ASK ALICIA, for many magazines and websites like Oxygen Magazine and Fitness Magazine, to name a few, but Alicia also opened a couple fresh cans of whoop-booty on MTV: Music Television as a MADE fitness coach and as one of the featured health experts on "Kirstie Alley's My Big Life". In addition to writing fitness books -- she is currently the Editor-in-Chief of www.fitPOP.com, a fun, informational fitness and pop culture web destination for women AND the star of her own health and nutrition video series, "Alicia Marie's CARDIO WORLD" (WATCH NOW on FitPOP.com or on the series' YouTube channel). Alicia is a NASM elite fitness coach with a degree in Neuroscience from the University of Connecticut and she has completed Broadcast Journalism studies from Columbia University...and yes, that is her rear in the Jergen's body lotion advertisement! D. Smith writes: "Fun to read! Alicia did a great job. Finished the book in an hour. Straight forward and easy to understand."

GET LEAN TIPS & TUSHIE-FIRMING

'FABOOT YLOS' NUTRITION & DIET

FACTS

Lauren writes: "A fitness model that is more concerned with straight-shooting us mere mortals than filling a book with pictures of themselves and advertisements for the products they endorse. Alicia Marie is the best in the business, and she answers every question one could possibly have regarding getting in your booty shape."

Go to Amazon.com to get "The Booty Bible"! $9.99

Marc Elliott PHOTOGRAPHY

Marc was born and raised in the South Bay of Los Angeles. He has owned and operated 3 Studios over the past 20 years. Marc was formerly trained in film and studio lighting having taken classes from Brooks Institute West Coast School - Santa Barbara, the University of San Diego and UCLA. However, his years of experience is working in studio and on location, photographing everything from portraits to corporate events, celebrities, political events, concerts, debutante balls and red carpet affairs. Marcâ&#x20AC;&#x2122;s vast experience working with people of all types of personalities and social standing, tight schedules and deadlines, in addition to his easy going personality are why he is able to make his clients feel so comfortable and at ease during a photo session. He has also won numerous awards from photographic organizations for his photographic excellence and creativity. Marc is currently a member and past board member of the Professional Photographers of Los Angeles, and has been involved with the Wedding and Portrait Photographers International, the National Association of Photoshop Professionals and the American Society of Media Photographers. Marc also has a love for Architecture, Interior Design, Cars and Travel. These interests are also part of what Marc loves to photograph. Based in L.A., Marc and has worked throughout the Los Angeles and Orange County area. He has also photographed regularly in New York City as well as Nationally and Internationally. www.MarcElliottPhotography.com MarcElliottPhoto@Gmail.com When booking a shoot with Marc Elliott, say FitnessX Magazine sent you!

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Larissa Elizarova FitnessX Magazine Model & Certified Personal Trainer from St. Petersburg, Russia

BillyBow Photography

December 2012 â&#x20AC;˘ FitnessX.com

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HEALTHY & SMART

Rx TIPS

The Rx: Mint The Target: IBS, headaches The Dose: 1 cup of tea daily Chewing on peppermint can freshen your breath, but there’s another reason you should try the herb. The menthol in peppermint helps prevent muscle spasms, one of the reasons peppermint oil effectively treats irritable bowel syndrome. The oil is also useful for relieving headaches. Rub some on your temples or wrists and breathe in the minty scent. Botanist James A. Duke, PhD, author of The Green Pharmacy Guide to Healing Foods, recommends brewing mint tea for any type of pain. Pour boiling water over peppermint leaves and steep until the tea is as strong as you like. Add wintergreen leaves for an extra pain-fighting boost; a compound in wintergreen called methyl salicylate blocks the enzymes that cause inflammation and pain. “You could call it herbal aspirin,” he says. A final squeeze of lemon will help you extract as many painreducing chemicals as possible from the plants.

The Rx: Salmon, Herring, Sardines The Target: Achy back, neck, joints The Dose: Two to three 3-ounce servings weekly Eating fish low in mercury and high in omega-3 fatty acids can help relieve back pain. In a healthy back, blood vessels at the edge of spinal disks transport crucial nutrients to those disks. If blood flow is diminished, the disks lose their source of oxygen and other nutrients, and they begin to degenerate, says Neal D. Barnard, M.D., author of Foods That Fight Pain. Omega-3s help by improving blood flow and tamping down inflammation in blood vessels and nerves. But for the full effect, you may need supplements. One study in the journal Surgical Neurology found that taking 1,200 mg or more of EPA and DHA per day could reduce both back and neck pain. And there are added bonuses: “Any amount of fish oil is beneficial for cardiovascular protection and mood elevation,” says Joseph C. Maroon, M.D., the study’s lead researcher. A study in the journal Pain found that people are more aware of their discomfort when they’re glum. (An additional bonus: Omega-3s also may reduce brain shrinkage.)

The Rx: Cranberry Juice

The Target: Ulcers The Dose: 1 cup daily Ulcers are the result of a pathogen called H. pylori, which attacks the protective lining of the stomach or small intestine. Antibiotics are the usual cure, but you can help prevent ulcers in the first place by drinking cranberry juice, thanks to its ability to block H. pylori from adhering to the stomach lining. One study found that just under a cup a day for 3 weeks eliminated almost 20% of all cases of H. pylori infection—without drugs. But the juice becomes inflammatory when it’s loaded with sugar, so grab a bottle of 100% natural cranberry juice. If it’s too bitter, add water or a natural sweetener such as stevia.

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The Rx: Coffee The Target: Headaches The Dose: Two 4-ounce cups Coffee isn’t just a morning pick-me-up. It’s good medicine. “Caffeine helps reduce pain by narrowing the dilated blood vessels that develop with headaches,” says Andrew Weil, M.D., founder and director of the Arizona Center for Integrative Medicine. And coffee delivers a one-two punch by reducing painpromoting compounds and amplifying the effect of other pain relievers too. (But be warned: If you’re a java junkie, too much caffeine can have the opposite effect. When you quit, you can get withdrawal headaches. Coffee works as a headache reliever only if you don’t consume it regularly.)

The Rx: Ginger The Target: Migraines, arthritis, sore muscles The Dose: 1/4 teaspoon daily This spicy root is a traditional stomach soother, easing seasickness and nausea. It’s believed to work by breaking up intestinal gas and possibly blocking a receptor in the gut that induces vomiting. But there are good reasons to eat ginger even when you’re not doubled over. Another natural aspirin impersonator and anti-inflammatory, it can offer relief from migraines, arthritis pain, and muscle aches. There are plenty of ways to include ginger in your diet. Add it grated into Asian dishes, smoothies, and juice. Or make ginger tea by placing sliced, peeled gingerroot in boiling water and letting it steep for 15 minutes. For ginger lemonade, combine grated gingerroot, lemon juice, and honey with ice water.

The Rx: Cherries The Target: Arthritis, muscle pain The Dose: 45 daily Compounds in cherries called anthocyanins—the same phytonutrients that give cherries their rich ruby hue—are powerful antioxidants that work two ways to tamp down pain. “They block inflammation and they inhibit pain enzymes, just like aspirin, naproxen, and other nonsteroidal anti-inflammatories,” says Muraleedharan Nair, PhD, natural products chemist at Michigan State University’s College of Agricultural and Natural Resources. One study in the Journal of Nutrition showed that people who ate a bowl of cherries for breakfast reduced a major marker of inflammation by 25%. Other researchers found less muscle pain in runners who drank 12 ounces of tart cherry juice twice daily for 7 days before a distance run.

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Give Thanks during the Holidays! by Lisa Lorraine Taylor, CPT & Owner of Taylor Made Fitness

s the holidays have officially began, it’s the absolute perfect time to give an early “Giving Thanks for Thanksgiving”. Now this is not an opportunity to eat a big meal prior to Thanksgiving, it is where you mentally, physically and emotionally “give thanks” for all that you have, all that you have accomplished and all that you will become!

Not sure what I mean? Giving Thanks is a lot like counting your blessings (no matter how small)…They are YOUR BLESSINGS! Got it? Ok…Let’s start with this sentence and fill in the blank with as many words that you can come up with in 5 minutes and why you’re giving thanks: Today I am giving thanks to ______________ for ________________! My Example: I’m giving Thanks to Billybow and Kat Aguirre for believing in me and allowing me to write for FitnessX Magazine!

Here are some other examples you can use:

Parents My Health

My Family

My Job

Daycare Provider

My Car

Nice Weather

My Home

My Neighbors

My Friends

Your Life

Overcoming Obstacles

Guardian Angels

It doesn’t matter what or how many things you’re thankful for -- by writing them down and looking at them often -- it can help bring a smile to your face, lighten any stressful loads you may be carrying and most importantly remind you of just how blessed you are! Cheers, Happy Holidays and Happy Life! Fitfully yours,

Trainer Lisa ABOUT THE AUTHOR: Lisa Lorraine Taylor has a B.S. in Holistic Nutrition, certified through ACE, AFAA, and FITOUR, and the Owner of Taylor Made Fitness in San Diego/Ocean Beach, CA. She is active in the fitness community serving as a Personal Trainer, Nutritionist, Lifestyle Weight Management Consultant and Fitness Practitioner. Lisa offers Personal Training online, the gym, outdoor workouts and nutrition programs. You can call/text Lisa at 619.987.9691 or e-mail her at Trainerlisa@hotmail.com.

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Beautifully Balanced! by Natalie Lynn Lichtenbert

get asked all the time how to I manage to do so much and keep it all together. I work full-time as a laboratory scientist during the day, personal trainer in the evenings, and photography and modeling (mostly on the weekends) while at school to obtain my Master’s in Zoology, train in the gym, and spend quality time with close friends, family and boyfriend. It is a lot! And sometimes I do go crazy! But, it can be done and be extremely rewarding! Here’s how I do it! Mapping Out Your Goals As with anything, you have to know what it is that you want. Writing down your goals for the day, week, month and even year help guide you to knowing what to focus on and in what order things need to get done. Sometimes this takes some deeper soul-searching in figuring out just what you really want and determining what you think you want but in the long run, you can let go. Some goals may be based on desires for self-esteem or even following someone else’s goals because you respect them and want what they have. But thinking on a deeper level, you can figure out what is truly important to you, what things make you feel good doing at the end of the day and that you feel passionate about. I’ll often refer people to thinking about what it was in their childhood that made them the happiest. These things often stay with us throughout our lives as interests and could truly be self-actualized as adults! I have found

Fitness Model: Staci Boyer Photography by Natalie Lynn Lichtenbert

that vision boards and books really help to keep it real and to keep goals fresh in your mind by referring to your visions frequently, even daily.

Setting Deadlines Now that you know your goals, you have to set deadlines and timeframes for when you want things done, specifically to the day, week, month and year! Writing the deadlines down in ink keeps them clear and organized. Keeping these deadlines on your smartphone or a calendar you see on a daily basis helps you to remind yourself of where exactly you are heading and helps you to focus on what needs to be done to obtain your goal on a day to day basis. Write them down in order in which they need to be done and refer to often!

One Thing At a Time Lastly, and most importantly, remember that it cannot all be done in one day and that you need to do

ONE THING AT A TIME. This means not focusing on the whole of what you want to accomplish in life but rather what you want to do that day or even just that hour. By focusing on one or two things, without worrying about the others, you are able to quickly and swiftly get those things done and move on to the next.

Be Blessed in Balance In following these guidelines, not only will you get a sense of daily accomplishment but also satisfaction so sweet that you are content and able to sleep deeply in happiness. What is it that you want to have in your life? It CAN be done! Write it out, set it down in a timeline and plug away at it on a daily basis. Be blessed in balance! Natalie Lynn Lichtenbert, MT SV (ASCP), CPT (NASM) Environmentally Fashionable & Globally Healthy www.natalielynn.net

ABOUT THE AUTHOR: Born a dancer, Natalie Lynn Lichtenbert started her active career in ballet, tap, jazz, modern and hip hop dance styles. Also, being very active in sports, she participated in cheer, swimming and soccer. Natalie currently keeps up her health and mental attitude while being a nationally recognized model, personal training, working as a photographer, continuing her fitness career, acting and following her environmental endeavors. She holds a Bachelor of Science in Medical Technology with extended studies in Molecular Pathology. She currently resides in Chicago, Illinois. Photo Credit: Mike Williams.

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Is There Life After an Eating Disorder?

by Julie Lowery, FitnessX Magazine October 2012 Cover Model

t dawned on me a few hours ago that 29 years ago to this day, on Halloween, I was hospitalized for Anorexia Nervosa at age 11. I find irony in the fact that today is the anniversary of my hospitalization and also the day I had written into my schedule to write this story. At the young age of 11, I weighted only 69 pounds and nearly died. My bones protruded, I had a sunken pit in my chest, red spots began appearing where blood vessels were popping, the hair on my arms grew longer to keep my rail thin body warm...and I still thought I was fat. How did this happen to such a young kid? How did my anorexia turn into bulimia? How did I later transform a history of unhealthy eating behaviors into a healthy and fit lifestyle, and how can these same actions help others going through something similar? How did an 11 year old develop an eating disorder? Was it really just a quest to be thin, or was there more to it? According to the psychologists that treated me, it was the latter, there was much more to it. My parents divorced when I was 2 years old. At age 10, my mom planned to remarry a man from CA and subsequently moved me from New Jersey to Califonia against my wishes. I begged to stay in NJ, begged my dad to let me testify in court that I didn’t want to move, but in NJ in the 80’s, an 11 year old child’s wishes were irrelevant to the court system.

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I was forced to leave behind my dad (I was always daddy’s little girl), my step mom/brother/sister, other family, all my friends, the only life I knew. We moved at Christmas time. I remember going up to bed Christmas Eve and hearing my dad ask my step mom if she had wrapped the suitcase. Christmas morning, there was a blue suitcase under the Christmas tree with a tag to Julie from Santa. That’s how I found out there was no Santa. I was devastated. But that sadness was quickly trumped hours later when my mom and future step dad arrived at my dad’s house to take me to the airport and off to California. In the driveway, I clutched my new suitcase with my entire body, as if it was my life raft that could save me, begging my dad not to let them take me. Crying my eyes out and begging, there was nothing he could do. He wanted to, but the court did not care what a dad or kid wanted. Once in CA, it was a whole new world. CA in the 80’s...Vans tennis shoes were everywhere (I had never seen them before), teased on the school bus for being the ‘Joisey girl’ who spoke with an accent, and my mom and my future step dad were so in love that I felt nonexistent (years later, they ultimately divorced). I had no friends, no attention from my mom, and missed my family and friends in Jersey. After about a year of living in CA, one of my new friends made an innocent comment stating that I could stand to lose a few pounds. What started out as an innocent comment was the beginning of something serious. As I began losing weight, suddenly my mom noticed and expressed concern. After a year of feeling like my mom’s attention was all directed toward my step dad, I suddenly had attention from her. She informed my dad of my weight loss and then he began calling with concern. My

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subconscious likely interpreted this as ‘the more weight I lose, the more attention I’ll get from my parents’, something that was missing with my dad over 3000 miles away and my mom very much in love with her fiancé. I began exercising and dieting to excess, running daily, hundreds of sit-ups, jumping jacks. I had a magazine pull-out of about 10 exercises that I followed daily. I never vomited, just lost weight through extreme diet and exercise. When I went back to NJ to visit my dad for the summer, he could tell something was not right. He told me I was getting too thin and said he was concerned. That summer, I ran from his home in Princeton Junction, NJ to downtown Princeton, a trip that would take over an hour to run each direction. I jogged that route daily, going to the Princeton Nautilus Club to workout (Brooke Shields went there when she attended Princeton University), and then I would jog home after the workout. By the end of the summer, my weight was down in the 70’s, and it had previously been in the 90’s. By Halloween of that year, I weighed 69 pounds, was told I was going to die, and was forced into the hospital.

After just 2 months of treatment, I begged to be released from the hospital early so I could fly home to NJ to see my dad for Christmas. Doctors told me I wasn’t ready, that I needed to gain more weight and receive more therapy before they would release me. I begged, they reluctantly agreed. In hind sight, the early dismissal was a mistake because I was not healed. It’s strange, but you forget how to eat normally. In my attempt to cure myself upon leaving the hospital, I developed bulimia.

Now, instead of starving myself, I would go to school and not eat all day, then come home famished and binge. My typical binge was almost an entire loaf of bread and butter. Even with bulimia, I never vomited to purge. Many bulimics do. I tried to, but chickened out, so my method of purging was to take laxatives and diet pills. It’s disgusting and not a pretty topic, but this is a serious health issue that so many teens and even adults deal with but are afraid to talk about. I struggled with bulimia for most of high school and even into college. A few years into college, I joined a gym, and this was the start of my transition to a healthier lifestyle. When I began, all I did was cardio, no weights. Many women make this mistake, thinking that lifting weights will make them big and

bulky and look like men. This couldn’t be further from the truth. Lifting weights is necessary if you want to be toned and have muscle definition. Women will never get big and bulky from weight lifting unless they take steroids. But when I started working out I didn’t know any better, and all I did was cardio -aerobics step classes, Buns of Steel, and Jane Fonda video tapes (I can hear the chuckles), and cardio machines. I noticed a very fit woman who lifted weights. She was probably in her 40’s, had a very fit and healthy physique, and knew her way around the weight room. I got up the nerve to ask her if I could shadow her. She was very kind and offered to let me train with her. I began training with her daily and she taught me the ropes. To this day, I always try to return the favor to anyone who is new to weights and asks me for advice. That’s how my last workout partnership began - a girl asked me a question at the gym, I said she was welcome to join me anytime, and before we knew it, we were training partners. Once I began lifting weights -- in addition to doing cardio -- a healthy meal plan became the next natural evolution. I read every fitness magazine I could to educate myself and that’s where the transformation to a healthier eating lifestyle began. Bill Phillips’ book Body for Life set the stage for this transformation. Bill promoted a 3-month physique transformation contest where people followed his plan that incorporated weights, cardio, and 5-6 smaller meals spaced 2-3 hours apart and voila, the transformations featured in a fitness magazine were phenomenal. His method caught my attention; I tried it, and saw great

results. This same basic formula is supported by many bodybuilders, trainers, and fitness competitors, and is the same general principal I follow today. I believe that most people who have had an eating disorder will always have it to some degree; it does not ever go away completely. At least that’s the case for me, it’s something that is always with me and has never gone away completely. The good news is that you can channel those unhealthy eating behaviors into healthy ones and get to a point where your happiness is not controlled by each meal you consume. I don’t starve myself or binge and purge. I consume 5-6 meals per day that combine healthy servings of protein, carbs and fat, I lift weights, and I do cardio. Balance is the key and the great news is that there is hope. If you or anyone you know is struggling with an eating disorder, please reach out to me at julielowery@cox.net or get involved in a local support group. A good friend of mine runs a support group that has meetings all over the nation. The national website is www.oa.org and the phone number for OC OA (Orange County California Overeaters Anonymous) is 714-953-5159. The website has all kinds of information and questionnaires to see if OA is a good fit. It’s for anyone who has an issue with body size and food control, whether it is eating too much or not enough. If you have an eating disorder, you’re not alone. This is more common than you might realize. Don’t be afraid to seek help. Your privacy will be kept confidential. People just want to help you get better and live the healthy life that God intended for you.

ABOUT THE AUTHOR: Julie Lowery was born in Philadelphia in 1972. Daughter of Carl Bullock, mom Barbara, and step mom Terry (both moms are now deceased). She has three siblings, brother Bobby age 30 and sisters Kim, 32 and Brianna, 17. Julie is a single working mom to sons Ryan, 21 and Austin, 16. Battling two eating disorders starting at age 11, Julie was later able to transform those unhealthy eating behaviors into a fit and healthy lifestyle. Graduating with a Bachelor ’s degree in Computer Science and minor in Business, Julie is now a Systems Engineer at Cisco Systems. Julie won a Muscletech physique transformation contest in 2000, and maintains a passion for health and fitness.

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B-HOUSE

PHOTOGRAPHY

I am one of the most ambitious, dedicated, hardworking, reliable, go-getters you will ever meet. If I say I'm going to do something, I do it...and I do it right. I believe in putting your full effort into things, otherwise why waste your time? I was born and raised in Anchorage, Alaska but recently relocated to Los Angeles, California in the pursuit of personal growth, progress, and adventure. I decided to move after graduating from college and discovering an interest in fitness. I have always been very independent and driven to accomplish my goals; once an idea gets into my head, there is no turning back! This drive was instilled in me from a young age and when I was 17 years old I dropped out of high school to work full-time and independently support myself. After obtaining my GED, I enrolled in my state university with law school ambitions. I graduated from the University of Alaska Anchorage with various Honors: Magna Cum Laude (GPA was 3.87), Political Science Departmental Honors, Leadership Honors, Seawolf Leader Award, Pi Sigma Alpha, and Phi Kappa Phi. During this time, I continued working full-time and also participated in many extracurricular activities. I was the Founding President of the Pre-Law Society, Student Body Vice-President, and Vice-President of the Political Science Association, among others. I also completed my Bachelor degree in 2 ½ years. School and continuing education are very important to me and I will be pursuing Graduate studies within the next year. After becoming extremely interested in fitness, I began competing in NPC Bikini division. At my second show I was lucky enough to meet Ingrid Romero and Joe Discuillo of Team EDGE, and have been an active member of the team for almost a year. During the 2012 season I was fortunate enough to compete 6 times! It has been a very rewarding experience and feeds my competitive personality. I feel honored to belong to such an amazing team with coaches that take a personal interest in their athletes' well-being and success. I consider my coaches and team mates to be close friends as well as a support system. I am looking forward to 2013 NPC season and will be competing next at the Jon Lindsay NPC California State Championships in May, and again at the NPC USA Nationals in July in pursuit of my IFBB Pro Card.

*** NPC BIKINI DIVISION, BODYBUILDING COMPETITION PLACINGS AND AWARDS ***

• 1st Place & Overall Bikini Champion, 2012 NPC Tournament of Champions, Culver City, California • 2012 FLEX Magazine Bikini Model Search June Online Winner & 5th place out of 60 competitors in the Finals on the Olympia Stage, Las Vegas Nevada

• 5th Place, NPC USA National Championships, Las Vegas, Nevada • 2nd place, 2012 NPC Los Angeles Amateur Grand Prix, Culver City, California • 4th place, 2012 IRON MAN Magazine Naturally Bodybuilding Championships, Los Angeles, California December 2012 • FitnessX.com

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Jodi Tiahrt

J odi has competed in 29 fitness related shows in the last three years and 41 contests since starting her fitness journey! Jodi has won 31 first place wins as well! Jodi is available for online coaching, guest appearances, seminars, photo shoots, etc.. If you are interested in any of her services please feel free to contact her at Jodi@JodiTiahrt.com or visit the Contact section on www.JodiTiahrt.com and submit your information. Jodi Tiahrt is a ISSA Certified Personal Trainer, Pilates Instructor, Fitness Pole Dance Instructor, Nutritionist, Professional Bikini, Fitness & Sports Model Competitor, Motivational Speaker, Actress, Model, and the list goes on!

Established in 2010 Formed by an explosive merge of seasoned fitness veterans and founder, Matteo Baker, 220 Fitness Concepts located on Main Street in Santa Monica, has united the industry's savviest personal trainers and instructors to nurture physical health and mental well-being in a fun, energetic atmosphere. This fusion brings over 20 years of national and international fitness experience to its members and community. Blend in the Personal Training component that features some of the most educated and passionate trainers in the industry and you've got a concoction being touted as "Recess for Adults" a t 220 Fitness Concepts. Additionally, 220 Fitness Concepts offers eco-friendly green incentives to those members opting to walk or ride a bike to the gym in lieu of driving their car.

Evolution Fitness Conference Returns to TheFitExpo™Los Angeles Bringing the Hottest Moves in Fitness for EVERYbody (Los Angeles, CA) Don’t miss the hottest moves and the latest trends in group exercise when the Evolution Fitness Conference returns to TheFitExpo Los Angeles, as part of the 10th Anniversary of the west coast’s largest fitness event. TheFitExpo will be held on Saturday and Sunday, January 19-20, 2013 at the Los Angeles Convention Center, 1201 South Figueroa Street, West Halls A & B. Evolution Fitness Conference promoter, Kathy Stevens stated, “We are thrilled to once again be a part of TheFitExpo, an event that offers a complete fitness experience where attendees can see the latest products, experience new classes and learn from the best in the business.” Come dressed to work out as the Evolution Fitness Conference offers express workouts, demos and fitness challenges daily from 10:00 a.m. to 5:00 p.m. on the Evolution Fitness Stage. The area’s top fitness professionals will offer sample sessions in Zumba, R.I.P.P.E.D, PILOXING, YogaFit, XPert Pole, Pound, BUTI Fitness, FlexiSports, Pphunk and more. Complete classes and workshops will also be offered throughout the weekend upstairs for both the fitness enthusiast and the pros. These express classes are always very popular, so preregister to secure your spot at www.efcnow.com. Cutting-edge classes will include: LaBlast, created by Louis Van Amstel, the three-time world dance champion and Emmy nominated choreographer, best known for his seven stunning turns on the hit ABC television show Dancing with the Stars, offering his partner-free dance-based fitness program. Zumba Specialist Adrianna Carr’s new Zumba Sentao, with a hot new chair workout and the Zumba Fitness Party, a non-stop, calorie-burning, high-energy workshop packed with new choreography. PILOXING, an exciting hybrid workout that combines boxing and Pilates created by Viveca Jensen, a professional dancer, Pilates instructor, bodybuilder, trained boxer and personal trainer to the stars. Former Division 1 UCLA athlete, Kirsten Potenza and her partner Cristina Peerenboom, a neuroscience-savvy choreographer, both drummers, bring their groundbreaking new fitness program, Pound Rockout Workout. Kristen and Cristina also created Ripstix weighted drumsticks specifically engineered to intensify the POUND workout. Celebrity trainer and fitness expert, Bizzie Gold, created the BUTI Fitness workout, fusing plyometric drills with traditional yoga “vinyasa”to maximize calorie burn while attaining long, lean muscle tone. For the younger members of the family, Randi Moser and Erin Woodbury have co-developed the R.I.P.P.E.D 4 Kids program. The RK4 goal is to get kids fit while they have fun moving to music. The R4K workout combines all aspects of fitness, nutrition, and character building while encouraging goal setting, self-discipline and a heavy dose of playful energy. Also offered will be Terry Shorter founder of R.I.P.P.E.D - - The One Stop Body Shock that will help create continuity, consistency and challenge.

A new addition to the Evolution Fitness Conference is N.O.W., Networking Opportunities Within, a networking job fair for those seeking new contacts and opportunities in the fitness field as well as a recruitment tool for companies who are looking for new talent. Seminars offered by leading fitness professionals will provide secrets for fitness career success. The Evolution Fitness Conference will also provide progressive professional education for personal trainers and group fitness instructors who can earn Continuing Education Units. (Separate fee to participate). On Sunday, twelve different full and half-day certified trainings will be offered by top trainers and institutes, perfect for both the fitness professional and the avid fitness enthusiast. Evolution Fitness Conference presentation partners include NASM - National Academy of Sports Medicine, AFAA - the Aerobics and Fitness Association of America, ACE - American Council on Exercise®, Zumba Fitness, R.I.P.P.E.D.® The One Stop Body Shock, PILOXING®, YogaFit, CRUNCH Fitness, JILLIAN MICHAELS BODYSHRED™- Crunch Fitness, BUTI - CRUNCH Fitness, LaBlast - CRUNCH Fitness, Pound - CRUNCH Fitness, FLEXI-SPORTS USA, Milo Levell, Muscle Mixes Music and PeopleStar Filmworks. For a complete Evolution Fitness Conference schedule, visit www.efcnow.com. TheFitExpo offers something for everyBODY! Attendees will find over 100 fitness and sports celebrities as well as 20 amateur, professional, Olympic and attendee competitions and 300 exhibits offering the latest in fitness, diet, nutrition, strength and wellness products and services. During both days of the Expo, many leading fitness professionals will be presenting educational seminars and demonstrations on subjects such as proper nutrition and dieting and exercise philosophies. This year, TheFitExpo is proud to add the inaugural Adult CrossFit Challenge, TheFitExpo Jump Rope Competition hosted by Palpitating Panthers, SoCal’s Best 4 Ca$h! offering prize money to the most in-shape visitors to The Expo, as well as Arm Wrestling. Expo attendees will also cheer on competitors participating in returning contests including The Gracie US Nationals, IRON MAN Magazine Naturally Bodybuilding, Physique, Figure & Bikini Championships, MET-Rx Odd Haugen Strength Classic, American Record Makers Olympic Weightlifting Competition, The USPLA American Cup Powerlifting Championships, MET-Rx Vise Grip Viking Challenge and Bodybuilding.com’s BodySpace™ Spokesmodel Search. TheFitExpo adult admission tickets are $20 per day or $30 for the full weekend. Children 12 years and under are $10 per day and children under 6 are free. Show hours are Saturday, 10:00 a.m. - 6:30 p.m. and Sunday, 10:00 a.m. – 5:00 p.m. Plenty of parking is available. For more TheFitExpo information on ticketing, exhibiting or sponsorship opportunities, call (818) 545-0290 or visit www.thefitexpo.com. Event is produced by National Fitness Productions. Title sponsor is Bodybuilding.com. Presenting sponsor for Bodybuilding.com, TheFitExpo Los Angeles, Subway Restaurants with Ralphs, MET-Rx, Pure Protein, Body Fortress, Optimum Nutrition, and ABB as Major Sponsors. Supporting Sponsors include GNC, Gaspari Nutrition, Baddass Nutrition, ProMera Sports, MMA Referee School. Media Sponsors include ESPN LA, Iron Man Magazine, MMA Worldwide, Sherdog and Hit What’s Hot.

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Hair/Makeup Kelly Thorpe 425.890.0014