Physique 3D Spring 2013 by Bowleg Media

TAKE CHARGE OF YOUR FITNESS

Scientist Jim Stoppani, Ph.D., Brings the Lab to the Gym for Real-World Results

THE PROS AND CONS OF PALEO DIETS

No Stopping Her Meet Spartan Race Phenom ELLA KOCIUBA

SHOULD YOU EAT LIKE A CAVEMAN?

How To Choose a

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Contents

| SP RI NG

2013

| VOL.

6 Features

22 BRAIN AND GAIN Jim Stoppani, Ph.D., is a scientist-athlete hybrid who applies cuttingedge research into successful fitness programs. Here’s how he can help you reach your goals. BY JACQUES CORDRAY

28 BON APPÉTIT, B.C. Paleolithic diets have become popular with those looking to lose weight and get fit. But is it really smart to eat like a caveman? BY ALEXANDRA BLACK, RD, LD

32 GIRL NOT INTERRUPTED When she was only 12 years old, Ella Kociuba broke her back after being thrown from a horse. Doctors feared she would never walk again. Now she’s breaking records in grueling Spartan Races. BY STACY ACHUA

28 Departments/Columns 2 Editor’s Letter 38 CrossFit Finding a CrossFit Gym 4 Europa Games Here are some things to keep in Don’t Miss the Europa Games

mind before jumping into the world of CrossFit training.

The Europa Games Get Fit & Sports Expo has something for everyone. Be there!

40 How I Did It!

| FIT DIMENSIONS |

6 News & Notes

A Father’s Wish This man feared that his poor health would prevent him from watching his daughter grow up.

Breaking news and research in the world of health and fitness.

10 Your Personal Trainer IFBB professional Dave Hawk answers your questions about nutrition and training.

16 Hot Buys COVER PHOTO: Courtesy of bodybuilding.com

2 NO. 2

Check out these cutting-edge products that can make a big difference in your overall regimen.

| From the Editor |

Joe Weider: 1919-2013 oe Weider passed away on March 24, 2013. He was 93 years old. It’s nearly impossible to express in this short column the influence Joe had on fitness and bodybuilding. It’s not hyperbole to say that he invented the sports-nutrition industry: He created the Mr. Olympia contest, founded the International Federation of Body-Builders with his brother, Ben, and built a publishing empire. It was Joe’s vision more than his entrepreneurial skills that changed the world. He championed weight training at a time it was considered solely for oddballs and derided by the mainstream athletic community. In the 1950s, he wrote a prescient essay called “I Predict,” which stated that someday weightlifting would be an everyday activity for the general public and essential for all athletes—a notion that was considered ludicrous in its day. He developed his evangelical zeal for fitness as a small, skinny kid growing up in a tough Montreal neighborhood. Joe suffered the taunts of bullies until he built up his muscles with weights. At 19 years of age, he began distributing a mimeographed bodybuilding newsletter called “Your Physique.” He would continue publishing for 70 more years. Joe mentored multiple generations of athletes, most famously Arnold Schwarzenegger. Joe brought Arnold to the States and became a surrogate father to the young Austrian, paying his way early and even promoting him to movie producers when Arnold could barely speak English.

mri-performance.com * These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. © 2013 MRI (Medical Research Institute)

PHYSIQUE 3D Spring 2013

I was lucky enough to work for Joe Weider for more than a decade. Like a lot of visionaries, he could be mercurial and stubborn, with a fierce dedication to excellence. But he had a generous spirit. He did more than champion famous bodybuilders; he shared a paternal affection with many of us employed by him. You will be missed, Joe. You accomplished a rare feat: You left the world a better place than you found it.

JIM SCHMALTZ Physique 3D

Joe Weider

mri-performance.com

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ÂŠ 2013 MRI (Medical Research Institute)

| Europa Games |

Don’t Miss the Europa Games THE HUGE CELEBRATION OF FITNESS AND SPORTS IS COMING TO HARTFORD ON JUNE 29. here’s no such thing as a one-sport recreational athlete anymore. Weekend warriors, student athletes, active moms: they could be involved in anything from CrossFit to Brazilian Jiu Jitsu to bodybuilding to obstaclecourse races—or all of the above. You name it and you’ll find it at the Europa Games Get Fit & Sports Expo. Held four times per year, the Europa Games has something for everyone, no matter your age or passion. The next Europa Games will be held in Hartford, Conn., on June 29. This blowout celebration of everything fitness is packed with activities and contests that would satisfy the most demanding adrenaline junkie. If you like to run, jump, lift, kick, punch or dance, you’re covered. Here’s a list of just some of the events planned: Fit Obstacle Course (including one for kids) USA Wrestling CrossFit Cheer and Dance NPC Amateur Bodybuilding Zumba Grappling Championships Europa Relentless Throwdown Pro Sport Karate League Arm Wrestling Powerlifting $10,000 MusclePharm Obstacle Course

• • • • • • • • • • • •

At the Europa Games, there are plenty of activities for the whole family.

PHYSIQUE 3D Spring 2013

As you can see, there are plenty of activities for children, making the Europa Games perfect for the entire family. With studies showing that kids stay healthy when parents and siblings are active, the Europa Games provides you with a great way to keep young people motivated to stay fit.

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DON’T FORGET THE EXPO! Besides the nonstop sports competitions, the Europa Games Expo features dozens of booths, where you can sample nutrition goodies and check out the latest in equipment and apparel. You’ll also have an opportunity to exercise your mind at Europa University (see below), where you’ll be the first to learn about exciting new products and techniques that can improve anybody’s health and performance. There will be plenty of fitness and bodybuilding celebrities on hand as well, and several of them will be guest-posing onstage during the physique competitions. Those scheduled to perform include IFBB pros Branch Warren, Ed Nunn, Sherri Gray and Ben White, among others. One thing’s for sure: If you attend the Europa Games, you won’t be alone. In 2012, attendance for the four shows totaled more than 150,000, including 35,000 competitors. More spectators and athletes are expected this year, so make your arrangements now.

HOW TO ATTEND THE EUROPA GAMES For the Hartford edition and other 2013 shows, visit europaexpo.com, where you’ll find information on locations, hotel accommodations and other details.

Europa University: Where the Experts Go To Learn The sports-nutrition industry changes daily. Products come and go. Trends spread quickly in our hyperconnected world. Enter Europa University, a one-accredited conference focused on the science of sports nutrition for retailers, gym owners and personal trainers. Europa University is presented by the International Society of Sports Nutrition (ISSN). The ISSN is the only nonprofit academic society dedicated to promoting the science and application of evidence-based sports nutrition and supplementation. That means you will accelerate your knowledge base by learning from industry pioneers who have been pivotal in bringing sports-nutrition research to the forefront. Each Europa University is held in conjunction with the Europa Games. Here’s a list of the upcoming events. 2013 EUROPA UNIVERSITY SCHEDULE Europa University

Hartford, Conn.

June 27

Connecticut Convention Center

Europa University

Dallas, Texas

August 16

Dallas Convention Center

Europa University

Phoenix, Ariz.

October 17

Phoenix Convention Center

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NEWS & NOTES u P6 | YOUR PERSONAL TRAINER u P10 | HOT BUYS u P16

Cut Fat with the “30-Second Rule” Studies reveal how to increase calorie burning during weight and cardio sessions. e aim for efficiency and optimum time management more than ever these days, and that includes our training programs. Goals differ among those who work out, but if you’re in a weight-loss phase, there are ways to increase your calorie burning through specific training regimens. According to recent research, here are the best ways to burn body fat while weight training and performing cardio. In short, remember these as following the “30-Second Rule.”

WEIGHT TRAINING: Reduce Rest Between Sets to 30 seconds Researchers discovered that you can increase calories burned by 50% during weight training by dropping your rest between sets from three minutes to 30 seconds. The study was performed at the College of New Jersey (Ewing). Another study found that your body burns more calories after a workout when you train using supersets instead of traditional weightlifting sets. Bottom Line: If your goal is to get cut while strength training, find a clock with a second hand and reduce your time between sets to 30 seconds, or opt for a circuit-training workout.

CARDIO TRAINING: Do 30-Second Short Sprints Instead of Endurance Cardio If your cardio work consists of jogging or low-impact endurance training for 30–60 minutes, consider trying high-intensity sprints lasting 30 seconds. Preliminary research from the Exercise Nutrition Research Laboratory at the University of Western Ontario found that doing four-to-six 30-second sprints three times per week results in greater body fat loss compared to jogging for 30–60 minutes three times per week. Bottom Line: Different goals demand different regimens, but sprint-interval training is the way to go for fat-burning cardio work. Try doing four to six 30-second sprints three times per week and see what happens.

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FITDIMENSIONS NEWS & NOTES | BY T H E E D I TO R S

High Protein Diets: Safe, Effective!

try this! EXERCISING AFTER MEALS HELPS CONTROL BLOOD SUGAR.

Many nutritionists warn that high-protein diets According to the Mayo Clinic, exercise can cause kidney and liver damage. They believe enhances insulin action, and it does that these diets force the liver and kidneys to work harder, causing a backup of toxic chemicals. so immediately. It is also thought that these high-protein diets can be even more dangerous if one is dehydrated from exercise. But scientists have felt that these claims are exaggerated at best. Researchers Jacques Poortmans and Olivier Dellalieux of the Free University of Brussels in Belgium found no kidney or liver problems in athletes taking up to 2.8 g of protein per kg (1.3 g per lb) of body weight daily for a period of seven days. Several recent studies have shown that taking a protein/carbohydrate supplement before or after your workout can speed the rate at which your body builds glycogen stores and muscle mass. These findings have encouraged athletes to take in higher levels of protein. This study shows that the liver and kidneys can easily tolerate these intakes—at least in healthy individuals. Bottom Line: You can safely ingest between 1 g of protein per pound of lean body weight per day if you are a healthy, active individual.

Want to boost your brain as well as your brawn? Try soy protein. According to the journal Nature, a study discovered that soybean peptides, obtained by hydrolyzing soy protein isolate with food-processing enzymes, increased cerebral blood flow and decreased adrenalin levels (relieving stress) while increasing dopamine levels. Said the researchers: “These results suggest that adequate [supplementation] with soybean peptide can be useful in healthy populations through an improvement in immune functions, stress conditions, and brain circulation.” The subjects in the study were males aged 20–25 years old. Bottom Line: Bodybuilders and other athletes once distrusted soy protein, but the evidence over the years is undeniable: This plant-based protein is a nutritional powerhouse, full of potent amino acids that help enhance athletic performance and general health.

Skip the Soda Drinking sugary sodas increases the risk of diabetes by 26%, says research in the journal Diabetes Care. The same study found a 20% higher risk of developing metabolic syndrome, and even drinking just one 12-oz sugary drink raised diabetes (type 2) risk by about 5%.

quick tips

HIGH-FIBER DIETS PROTECT YOU FROM STROKE. A study in the journal Stroke showed that for every 7 g more fiber you eat, your risk of first-time stroke goes down 7%.

PHYSIQUE 3D Spring 2013

A PROTEIN-RICH BREAKFAST WILL PREVENT LATE-NIGHT SNACKING The satiety of eating protein (35 g in this study in The American Journal of Clinical Nutrition) helped young people avoid binging on junk food later in the evening.

USING A PEDOMETER INCREASES EXERCISE. Clipping on the measuring device almost doubled the amount of walking in people compared to those who didn’t use one.

CLOCKWISE FROM TOP: ISTOCKPHOTO; THINKSTOCK (4)

Soy Protein May Enhance Brainpower

IRON IS KING We love the weights and, apparently, so do you. That’s according to IHRSA, the International Health, Racquet & Sportsclub Association, which surveyed thousands of health clubs to find out what most gym members are doing for their workouts. Here are the top 10.

N I T R I C O X I T DE ME S

1. Free weights (hand weights, dumbbells and barbells) 2. Treadmills 3. Resistance machines 4. Elliptical trainers 5. Stretching 6. Abdominal machines 7. Stationary cycling 8. Low-impact aerobics 9. Yoga 10. Stair-climbing machines

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Orange, grapefruit

Reduces risk of respiratory and digestive cancers.

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According to a study presented at an Experimental Biology meeting, drinking 100% fruit juice may help you fight disease. Researchers said that all the fruit juices were linked to greater antioxidant activity. Remember, this is real fresh juice, not the sugary concentrate loaded with chemicals that sometimes claim to be “real.” Read labels! Below is which condition benefitted from the juice consumed.

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THE TOP 10 GYM ACTIVITIES:

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40 PERCENT That’s the percentage of reduction of sodium (2,200 mg per day) that experts say could save hundreds of thousands of lives if applied for 10 years, according to the American Heart Association journal Hypertension. That amount of sodium is about 5% of a teaspoon of salt per person per day.

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**THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO TREAT, CURE, PREVENT OR DIAGNOSE ANY DISEASE.

Spring 2013 PHYSIQUE 3D

FITDIMENSIONS YOUR PERSONAL TRAINER | BY D AV E H AW K A WORLD-CLASS EXPERT ANSWERS YOUR QUESTIONS. ered insulin usage, cholesterol levels and weight in type-2 diabetic patients. Participants were asked to take 10 g of a fiber blend in water 30 minutes prior to breakfast, lunch and dinner each day without changing anything else about their diet. At the end of 90 days, some patients were able to reduce their insulin, while some were actually able to stop taking insulin all together, and all had reduced levels of A1C. The results of this study prove that using a matrix of soluble and insoluble fiber is important for everyone, but is crucial for those struggling with diabetes.

I want to get in shape for summer and would like a little help from a fat burner, but I don’t like stimulants. Are there weight-loss supplements that won’t make me feel jittery? There’s more out there than you think. Here are two great solutions for you that can help you lose weight while containing no stimulant effects.

n Fiber: Supplementing with a blend of soluble and insoluble fiber daily, at 20–30 g, helps slow the digestion and

absorption of carbohydrates and sugar as well as reduce insulin spikes. It also helps the body remove and pass unwanted fat while reducing cholesterol and triglycerides helping to keep you healthier. A study in Germany found that using a blend of soluble and insoluble fiber was able to contribute to low-

n HAVE A QUESTION FOR DAVE? Submit it to hawk@davehawk.com. 10

PHYSIQUE 3D Spring 2013

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FAT-LOSS SUPPLEMENTS WITHOUT THE STIMULANTS

n Green Coffee Bean Extract (GCE): GCE, at 400 mg daily, contains a powerful antioxidant called chlorogenic acid. Chlorogenic acid has been found to have an impressive impact on how the body uses sugar and fat, resulting in greater weight loss. Researchers found that individuals supplementing with GCE lost an average of 17 lb—16% of their total body weight—in only 22 weeks, and this was with no exercise or diet change! Chlorogenic acid does not help you eat less calories like a fiber; rather this supplement interferes with how the body uses the calories consumed. This process helps force the body to burn more stored fat rather than sugar for energy. In short, a combination of high dietary fiber and green coffee bean extract can be your one-two punch for stimulant-free weight loss.

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• Promote healthy cholesterol, A1C and blood glucose levels* • Help you feel fuller longer*

• 1 Serving of BFDX’s German Chocolate Shake • 2 TBL Egg Whites • 1 TBL Water • 1-2 TBL Unsweetened Applesauce** Mix all ingredients together into a microwave safe bowl. Then heat in microwave for 2-3 minutes. Let cool then enjoy. **Can be used without applesauce. We encourage you to add your own favorite ingredients to this recipe.

For more information go to: www.barndadnutrition.com *These statements have not been evaluated by the FDA, this product is not intended to diagnose, treat, cure or prevent diseases.

YOUR PERSONAL TRAINER

Dave Hawk is a former Mr. USA and Mr. World, and a consultant, personal trainer and adviser to NFL, NHL, WWE and NASCAR athletes.

WHY BCAAS ARE IMPORTANT I want to start taking branched-chain amino acids but am not sure what brand is best for muscle building. Is there a brand you recommend?

increasing the synthesis of muscle proteins in animals. Many formulas are based on a 2:1:1 leucine-to-isoleucine-to-valine ratio, which is extremely effective in helping support greater recovery and muscle energy. But new research on the anabolic effects of leucine have resulted in a few brands increasing leucine in their formulas to provide even greater muscle-building results. A few new, cutting-edge products I like that have innovative amino ratios of BCAAs include CytoSport Monster Amino, Optimum Amino Fuel and Dymatize Elite Recoup. These top-notch manufacturers have increased leucine ratios to as high as 10:1:1, along with added glutamine and other key amino acids. Any of these formulas would be extremely effective in supporting greater protein synthesis, muscle growth and recovery. BCAAs are a must for anybody serious about muscle growth and strength.

There are many great brands of branched-chain amino acids (BCAAs) available, but first here’s a little background. The BCAAs consist of three amino acids: leucine, isoleucine and valine. Leucine is the most important of the three since it’s the only of these aminos that has the capacity to stimulate muscle protein synthesis. As a supplement, leucine has been found to slow the degradation of muscle tissue by

Again, the fact that soy protein isolate is 100% equal in lean muscle building for men as whey, casein and egg protein is amazing news to some guys, but it’s true. Contrary to misinformation, soy protein does not have negative side effects on men as was once rumored. Science has settled this issue once and for all. For example, a recently published protein study from Miami Research Associates found that soy protein isolate did not decrease blood testosterone levels, and did not interfere or increase estrogen levels. The researchers concluded that soy protein effectively helps build lean muscle in men and is completely safe. Another interesting study you should find exciting is from Experimental Biology (April 2011). In a clinical trial using sedentary animals, scientists demonstrated that a blend of soy, whey and casein proteins had much greater muscle synthesis in the gastroc muscle than animals fed with whey protein alone. What this can mean for athletes is that adding a scoop or two of soy

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Be sure to get a strong infusion of amino acids to make that workout pay off.

THE SURPRISING POWER OF SOY PROTEIN ISOLATE I really enjoy reading your column in Physique 3D. I was surprised that soy protein is close to or equal to whey in muscle-building effects. What’s your opinion on the MHP Power Pak Pudding compared to using a whey shake? Is there a difference? Some of the things I’ve heard about soy make me hesitant to use it.

PHYSIQUE 3D Spring 2013

IMPROVED

15 grams of BCAA & other key exercise aminos per serving - WOW! COVETED 8:1:1 BCAA RATIO PLUS THE ADDITION OF THESE

GLYCINE:

Supplementing with this amino around exercise is very important because muscles release more glycine during fasted exercise than any other amino, which creates a catabolic state.

ALANINE:

Also released at very high rates during fasted exercise, making supplementation important to preventing a catabolic state.

TAURINE:

The most abundant amino acid in skeletal muscle. A recent animal study demonstrated that when muscles are low in taurine, muscle function and performance were significantly reduced.

LYSINE:

This essential amino acid has been shown to preserve leucine in a protein starved state.

STACK WITH

AGMATINE 500™ FOR AN EVEN MORE ENHANCED WORKOUT

ARE YOU TAKING CARBS AROUND YOUR WORKOUT? IF SO, HERE’S WHY YOU NEED MODERN BCAA+™: A couple of key amino acids in Modern BCAA+ when ingested with a carb source have some rather amazing effects. The first has shown that when it is ingested with carbs, it allows you to take advantage of the anabolic potential of the hormone insulin, while minimizing the potential lipogenic effects. This is important because insulin is a highly anabolic hormone with respect to skeletal muscle, yet, insulin can cause fat gain. This particular amino, however, seems to allow the body to take advantage of the anabolic effects of insulin upon skeletal muscle, without the risk of gaining fat… The second amino acid has been shown to have similarly beneficial effects. When this amino was ingested with a carb source, it was able to maximize the anabolic potential of insulin while minimizing the lipogenic effects of insulin. The key takeaway from both of these ingredients is that you want to maximize the levels of the highly anabolic hormone insulin, yet minimize its lipogenic potential since insulin doesn’t discriminate between being highly anabolic to muscle or fat. By utilizing these key amino acids, you can maintain or even improve the anabolic potential of insulin upon skeletal muscle, while reducing the lipogenic or fat gaining effects the hormone can have. * Than original Modern BCAA™.

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Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in this ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers & followed a dedicated training & nutrition program and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD.

protein (like Optimum’s 100% Soy) with whey and casein protein may give you the best of all possible muscle-building worlds by putting your body into a longer anabolic (musclebuilding) state for a greater recovery and better results. This brings us to MHP’s Power Pak Pudding. It’s one of the hottest and most convenient ready-to-eat protein products on the market, thanks to a blend of dairy and soy proteins that is ideal for both men and women. This exciting new protein technology delivers not only incredible taste, but also 30 g of a complete amino-acid load designed to support greater muscle recovery and lean muscle mass on any diet. It’s great for your muscle-building goals and tastes delicious. I can’t recommend it highly enough.

TWO POWERFUL PREWORKOUT NUTRIENTS My preworkout supplement contains beta-alanine and agmatine sulfate. What are they and how do they work?

Sounds like you have a cuttingedge preworkout. Good choice. But you should also know how it works. Here’s the lowdown on the nutrients you mentioned.

n Beta-alanine: Beta-alanine is a unique and effective ingredient that indirectly supports muscle energy and strength as it increases your intramuscular (cellular) carnosine levels. During intense training, muscles produce and increase the production of hydrogen ions (H+), which lowers muscular pH levels; this, in turn, makes muscles more acidic, which greatly reduces muscle carnosine levels. This hydrogen-ion increase interferes with muscle energy and muscle contractions, and it reduces ATP levels while setting in muscle

PHYSIQUE 3D Spring 2013

fatigue, thus reducing your performance fast. Research supports that supplementing with beta-alanine effectively increases intramuscular carnosine levels over time, which works to fight and shield muscle fatigue, allowing for improved (greater) muscle endurance and strength. n Agmatine sulfate: Nitric-oxide (NO)

boosters have been on the market for more than a decade. Having higher NO levels within skeletal muscle signals cells to open and expand blood flow throughout the body. This releases more oxygen into muscle cells, increases glucose uptake and aids in protein synthesis and muscle growth. It can also give you a tremendous and satisfying muscle pump, which is aesthetically pleasing and functionally important. Most NO boosters rely on the amino acid arginine for these effects, but new, cutting-edge preworkout products have progressed beyond simple arginine-based supplements. Agmatine sulfate does many of the same things that arginine does, but research has shown that it may be more effective, and it appears to boost muscle pumps in a couple of different ways. First, agmatine sulfate may improve nutrient partitioning, leading to more muscle glycogen (carbohydrates stored in muscle tissue)

Carefully weigh which preworkout product works best for your goals and style of training.

and, consequently, more water retained in the muscle. This can lead to a fuller look to the muscle and increase muscle pumps. Second, agmatine sulfate also appears to increase NO production by acting as a competitive inhibitor of the enzyme nitric oxide synthase. It may also play a role in the hypothalamic control of luteinizing hormone and growth-hormone release, leading to increased levels of these hormones, both which are known to increase muscle mass and strength To sum up: The benefits of agmatine sulfate include enhanced muscle pumps, better nutrient partitioning (i.e., more calories are shuttled toward muscle tissue and less are stored as fat), and increased production of luteinizing hormone and growth hormone. Be sure to always consult your health-care professional before using any supplement, and only use these products as directed by the manufacturer.

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2 UNLEASH THE BEAST MHP’S MYO-X is a major advancement in extreme muscle enhancement. MYO-X is the first clinically tested myostatin inhibitor of its kind. For decades, researchers have been searching for a way to inhibit myostatin, a protein responsible for limiting muscle growth. MYO-X lowers myostatin levels by up to 46% with a single serving, which dramatically stimulates accelerated muscle growth.

3 HARD AS A ROCK USPLABS’ COMPOUND 20 is a new and innovative hardening and leaning supplement that utilizes unique and powerful pathways to give you a shredded, lean physique. Its formula is an all-natural distillation of three powerful instigators of nutrient partitioning, along with a heavy dose of body-fat-burning and lean-mass-sparing effects, all without stimulants or filler. 4 BEST OF BOTH WORLDS CYTOSPORT’S MONSTER PROTEIN is an ingenious blend of fast-digesting whey protein isolate and slow-digesting micellar casein that delivers long-term anabolic support by the release of high-quality amino acids in a steady, efficient process. Monster Protein is designed to mix easily in a shaker bottle or blender, providing a great-tasting shake either at home or on-the-go.

5 THIS CHANGES EVERYTHING ISATORI’S BIO-GRO is a protein-synthesis amplifier that’s a game changer in the new breed of designer sports supplements. Bio-Gro contains exclusive Bio-Pro Bio-Active peptides from colostrum that signal and accelerate protein synthesis to help you grow muscle faster. It’s designed to provide a supra-physiological effect that jacks up growth factors and proline-rich polypeptides.

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Fit in a Flash! Gunnar Peterson’s 14-to-Lean will whip you into shape in only two weeks. World-famous celebrity trainer Gunnar Peterson has come to the rescue of some of the biggest names in Hollywood and the world of sports, and now it’s your turn. Peterson has brought his decades of wisdom in developing a unique two-week weight-management system called 14-to-Lean. Following Gunnar’s customized weight-training and eating plan while using these potent products will have you ready to walk the red carpet like an ultra-fit celebrity in just two weeks. 14-TO-LEAN PROVIDES A THREE-STEP NUTRITION PLAN. HERE’S WHAT’S INSIDE. PM Appetite Suppressant. You’ll find it easier to stick to a healthy eating plan with this effective appetite-control supplement that you’ll use before your evening meal. Its combination of chromium, glucomannon and other cutting-edge ingredients will help you feel satisfied and control blood sugar at the same time. Energy Catalyst. You’ll feel revived and energized with this fat burner that also works on your central nervous system to keep you focused, even when cutting calories and increasing your training. Safe and natural, this thermogenic will help increase metabolism and elevate mood without giving you that jittery feeling. Ultra-Lean Finishing Compound. You’ll use this during the final three days of the two-week program to really dial in your condition by helping to carve in definition, giving you that tight, lean look, along with a healthy glow. Peterson knows better than to just provide supplements and leave you on your own. He’s with you the whole way, thanks to his detailed meal plan that teaches you how to eat in a way that doesn’t leave you starved and cranky. As Peterson says, it’s “eating, not dieting.” And what’s a two-week training system without the training? He delivers a 14-day workout program along with exercise routines to keep you on track. Peterson’s 14-to-Lean works for both men and women of all levels. This is the same advanced fitness regimen and technology that he uses for his A-list clients. Now, it’s yours. Take advantage of it. For more information, including personal testimonies, go to 14tolean.com.

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JIM STOPPANI, PH.D., HAS BECOME THE GO-TO TRAINING AND NUTRITION EXPERT FOR MILLIONS OF MEN AND WOMEN ALL OVER THE WORLD. HERE’S HOW HE CAN HELP YOU. BY JACQUES CORDRAY

he scholar-athlete has long been an admired archetype. Something about the combination of brains and brawn appeals to our sense of the complete person, the fulfillment of potential that’s the goal of every individual. But we associate the scholar-athlete with high school and college careers. Something happens after the degrees are handed out and the graduate assimilates into the working world. The scholar-athlete becomes just another guy at the office. It’s the same thing in the fitness world. There are guys in tank tops who grunt and lift heavy weights, and the scientists in white coats who conduct studies and publish results. Either you build muscle in the gym or you take muscle biopsies in the lab. Pick your role: egghead or meathead. That was a false choice to Jim Stoppani, Ph.D. He received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut, then served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue, producing groundbreaking research that earned him the Gatorade Beginning Investigator in Exercise Science Award in 2002 by the American Physiological Society. So he’s got the egghead thing down. All it takes is one look at the man to see he also satisfies the physical require-

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PHYSIQUE PHYSIQUE3D 3D Spring Winter2013 2013

Brain and Gain ments. A former competitive bodybuilder and a martial arts expert, Stoppani trains with the same intensity of worldclass athletes. It’s all part of an effort to satisfy his limitless thirst for knowledge. To Stoppani, his efforts in the gym are as crucial as the rigorous scientific study he pursues in the areas of training, nutrition and supplementation. “I’m my own science subject,” he says matter-of-fact. Stoppani has built a reputation as an innovative thinker who scours the latest medical journals, then adapts the emerging research into real-world results. His ability to synthesize his work in the trenches and the lab to create doable programs for the average consumer has made him a valuable resource for men and women of all ages and fitness levels. The results his techniques generate are displayed daily on his website (jimstoppani.com). His ability to apply research-tested training and nutritional principles has made Stoppani an in-demand expert for numerous professional athletes and celebrities. His current and former clients include LL Cool J, Dr. Dre, Mario Lopez, and Chris Pine (Captain Kirk in the new Star Trek movies), among others. He has appeared on the NBC television show Extra as an Extra LifeChanger, and as a science expert on the Spike television shows Jesse James is a Dead Man and MANswers.

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These platforms showcase his versatility. He can address virtually any situation. Are you a martial artist who wants stronger striking power? Stoppani can build you a routine. Want

to put 10 lb on your bench press? Stoppani can help you. Looking to take 5 lb off your hips for your wedding? Dr. Jim has a program to get it done. His ability to translate complex

research data into layman’s terms makes him a unique and valuable voice in the world of fitness and health. He served as senior science editor for Muscle & Fitness, Muscle & Fitness

10 Rules of Fitness Success We asked Jim Stoppani, Ph.D., for a few pointers on how to improve results in and out of the gym. “If I had to list the 10 most important rules to follow when it came to getting fit and staying fit and healthy, they would be as follows,” he says. beans. Go for about 20-30 g worth of carbs from fat-free or low-fat sweets immediately after exercise along with a protein shake.

Choose Protein. Whether your goal is fat loss or muscle building or both, focusing on protein at every meal you have, including snacks, will keep you on target with your diet. Any time of day when you don’t have time for a meal, make a protein shake. That’s a perfect substitute for a meal. When you’re hungry between meals, grab beef jerky, or low-fat string cheese, or Greek yogurt. Stick with protein and you will lose fat and build more muscle. (For more on protein, see sidebar.)

Change Is Good. For weight training, use a variety of exercises and change them frequently. The same rule goes for rep ranges. This is known as periodization, and has been proven in numerous research studies to be more effective for muscle growth, strength gains, and even fat loss than using only one specific rep range. You can see a good example of this in my “Shortcut To Size” or “Shortcut To Shred” programs at bodybuilding.com.

Get Fat. Years ago, every doctor and dietician recommended a low-fat diet. Now we know that there are essential fats like omega3 and even omega-6 fats, and eating a moderate amount of fat in the diet is good for general health and fat loss. Consume about 20-30% of your total daily calories from fat with 10% from saturated fat, 10% from monounsaturated fat, and 10% from polyunsaturated fat (especially omega-3s). Also. supplement with 2-3 g of fish oil 2-3 times per day.

6 HIIT It! Research confirms that high-intensity-interval training (HIIT) outperforms slow and steady cardio for fat loss, performance, and cardiovascular health. Use a 2:1 ratio of exercise to rest. Do 30-second intervals of high-intensity exercise alternating with 15-second intervals of rest. Or do one-minute intervals of exercise with 30-second intervals of rest. What exercises should you do? Anything! Run, cycle, swim, jump rope. Or do exercises like burpees, jumping jacks, or mountain climbers. Use weights and do kettlebell swings, dumbbell cleans, or kettlebell snatches.

Recover with Sweets. There is one time when consuming sugar is actually good for you and will not lead to fat gain: immediately after exercise. During exercise you burn up glycogen, the body’s storage form of carbs. Research shows that the best way to replenish these stores is by eating highglycemic sugars. Think fat-free candies like gummie bears or even jelly

Stay Active. We spend a lot of time sitting for hours these days. Research shows that this literally shuts off genes involved in fat burning. Every single day you should seek some form of activity. When you are sitting for long hours, be sure to get up and stretch or walk around a bit every 30 minutes or so.

health and protect the skin against sun damage. Anyone who wants to have better energy, better brain function, and better health should take creatine. Take a Multivitamin. Research shows that those who train hard lose many critical vitamins and minerals, such as B vitamins, vitamin C, chromium, selenium, zinc, magnesium and copper. Being deficient in any vitamin or mineral will hamper your performance, fat loss, and muscle growth. Choose a multi that has 100% DV of most of the vitamins and minerals.

Supplement with Creatine. Creatine is a supplement that everyone should take. The main way that creatine works is by providing energy to cells. And not just muscle cells. Creatine is also critical for supplying energy to nerve cells. That’s why research shows that it helps brain function and helps to prevent depression. It’s even been shown to aid heart

Cheat! Life is short, and while you want to live it healthy, you also need to make sure you enjoy yourself. That’s why I recommend that you allow yourself one cheat meal each week. I find that when people have a scheduled cheat meal it’s easier to go back to a strict diet for another week until your next cheat meal. This cheat meal will cause no damage as long as you stick with your healthy diet during the rest of the week.

PHOTOS OF JIM: COURTESY OF BODYBUILDING.COM

Be Positive. It may sound cliché, but it is absolutely critical that you keep a positive mindset. Don’t let negative thoughts, from yourself or others, knock you off your path. This is important in almost every aspect of life, including your fitness goals. Stay positive and set no limits and you won’t believe what you are capable of.

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Protein, both its quality and quantity, is a hot subject these days. A survey by the International Food Information Council Foundation reports that 50% of consumers were interested in including more protein in their diets, and it’s not just guys looking to build muscle. In a new study appearing in the Journal of Nutrition Education and Behavior, researchers found a high proportion of women who reported using the practice of ''eating more protein'' to prevent weight gain. Protein is an area of specialty for Jim Stoppani, Ph.D., and it’s a subject where he displays his trademark independence from long-held biases. It’s not that Stoppani is naturally rebellious—he simply goes where the research leads him. One enduring nutrition myth is that the only protein that matters is dairy protein. It has its place, he says, but if you ignore other sources, especially soy isolate, you’re missing out on better results, whether it’s to lose weight or build muscle. Below is Dr. Stoppani’s take on the crucial subject of protein. When it comes to one single type of protein powder, whey protein is still the king. It’s the richest source of branched chain amino acids (BCAAs) and is the fastest digesting protein you can consume. That means it rushes its amino acids, including the critical BCAAs, to your muscle fibers to kick start muscle protein synthesis. But by itself that blip in muscle protein synthesis may be too quick to truly maximize muscle growth. A new study published in the Journal of Nutrition suggests that combining whey, casein and soy protein may be the best bet yet. Researchers from the University of Texas Medical Branch in Galveston, had men consume 20 g of whey protein or 20 g of a whey/soy/casein combo one hour after a leg workout. While whey has a very fast digestion rate and casein has a very slow digestion rate, soy digests at a rate somewhere in between the two. They found that both the whey protein and the mixed protein increased muscle protein synthesis to a similar degree, however, the mixed protein maintained that higher rate of protein synthesis for hours longer. This study showed that due to the differing rates of digestion, muscle protein synthesis was maximized but also maintained for much longer than using whey protein alone. Since soy digests slower than whey, but faster than casein, it makes a nice bridge between the two. Soy offers numerous other benefits that improve the power of the dairy proteins to promote muscle growth. One 2006 study from Canada was done in untrained subjects and showed that weight training for six weeks while supplementing with an equivalent dose of whey or soy resulted in similar gains in muscle mass and strength. A 2007 study found that trained male lifters who supplemented twice daily with either soy protein concentrate powder, soy protein isolate powder, a soy/whey protein powder blend or a whey protein isolate powder during a 12week study all increased muscle mass similarly regardless of what protein they were taking. Soy also better enhances muscle recovery than the milk proteins, whey and casein. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that trained men who consumed 40 g of soy protein before lifting weights for four weeks had better antioxidant protection following a weight workout as compared to men who consumed whey protein. And a 2005 study published in the Journal of Sports Medicine and Physical Fitness found that women consuming soy protein for four weeks had less oxidative muscle damage following exercise as compared to those consuming whey. If you’ve fallen prey to all that nonsense about soy lowering testosterone and raising estrogen, you can let it go. That misinformation has been perpetuated by a couple of old and very poorly done studies. The most recent review study analyzed the 15 quality studies done on soy and testosterone levels in men. The researchers concluded that soy does not alter testosterone concentrations in men. So consider adding soy to whey and casein protein. It will actually save you money in the long run. Soy protein is inexpensive compared to dairy proteins, so if you cut them with soy, you are actually allowing your whey and casein to go further. Mix about half a scoop of each protein (about 10 g) into your shaker cup. Or since milk protein is 80% casein, mix half a scoop of whey and soy into 1.5 cups of milk. Drink one right after workouts to maximize muscle growth, before workouts, or whenever you need a dose of quality protein.

PHYSIQUE 3D Spring 2013

Hers and Flex magazines for more than a decade and has written thousands of articles on exercise, nutrition and health, as well as numerous books, including Encyclopedia of Muscle & Strength (Human Kinetics, 2006), and co-author of the New York Times Bestseller, LL Cool J’s Platinum 360 Diet and Lifestyle (Rodale, 2010). His quest to bring proven techniques to the masses continues on the site bodybuilding.com, where Stoppani is showcasing his “Shortcut to Shred” and “Shortcut to Size” series, sophisticated video diaries of his latest programs. He’s also brought his scientific mastery to the world of sports-nutrition by launching the JYM Supplement Science line of cutting-edge products, available exclusively on bodybuilding.com. While his size, ink and intensity may seen intimidating, this scholar-athlete is disarmingly friendly, approachable and eager to help. A husband and father of four, he also understands that you can’t—and shouldn’t—live in the gym, that life is best lived by staying positive, being healthy and striking a balance. As he notes in his “10 Rules of Fitness Success” (see sidebar): “Life is short, and while you want to live it healthy, you also need to make sure you enjoy yourself. You only live once.”

PHOTOS OF JIM: COURTESY OF BODYBUILDING.COM

What About Protein? Dr. Jim Weighs in

Bon AppĂŠtit, B.C. The Paleolithic diet is gaining popularity with many fitness advocates, but is it really the best way to eat? BY ALEXANDRA BLACK, RD, LD

ou may have heard lately about a very old way of eating that’s become de rigueur in many fitness circles: the Paleolithic diet. The first articles on this diet were published in the mid-’70s in the New England Journal of Medicine by Loren Cordain, Ph.D., a professor at Colorado State University and author of “The Paleo Diet.” These days, it’s been widely popularized by the CrossFit community and bloggers around the world. Is it right for you? Here’s what the research says about Paleo eating, along with some of the pros and cons of dining like a caveman.

THE “CAVEMAN DIET” The Paleo diet—also known as the “caveman diet”—is a way of eating inspired by the diet of our Paleolithic ancestors, the men and women who lived 2.5 million years ago, before the agricultural revolution began about 10,000 years ago and provided mankind with a steady supply of grains, corn, dairy and domestic meat. The theory behind Paleo eating is that our bodies are genetically programmed to eat certain foods, and that many modern health problems like obesity result from the introduction of grains, dairy and other processed foods, which wreak havoc on our metabolic systems. The diet, and it’s “allowed” and “restricted” foods, are based on anthropological research providing insight into what pre-agricultural humans ate. Foods allowed on a strict Paleolithic diet include lean meats and seafood, eggs, fruits and nonstarchy vegetables, nuts (except peanuts), seeds, and plantbased oils such as olive, coconut, avocado, walnut or grapeseed. Restricted foods include processed meats like salami; dairy; grains such as rice, pasta, wheat and corn; starchy vegetables like potatoes; soy products; legumes like beans and peanuts; alcohol; and refined sugar. Following a Paleo diet does not require adhering to portion sizes or food measurement. The recommendation is to eat Paleo-approved foods

when you are hungry and stop when you are full. The idea is that it’s fairly hard to eat too many calories when they are coming from protein sources and high fiber, filling sides like vegetables, fruits or healthy fats. The Paleo diet can be followed strictly or modified

Eating Paleo can take more effort, but at least the hunting and gathering is done in stores and farmers’ markets.

to meet your individual needs. For instance, some follow an 80/20 rule of eating Paleo about 80% of the time and allowing room for leniency with other foods or cheat days. Others follow a strict Paleo diet but include dairy, butter, or both. The research on the Paleo diet, while promising, is fairly limited. Several small studies have shown a Paleolithic diet may help improve markers of health in both healthy people and those with chronic disease. For example, one study showed that a Paleolithic diet resulted in lower mean glycated hemoglobin (a

measure of blood-sugar control over time) values, diastolic blood pressure and waist circumference, and higher HDL cholesterol (the “good” cholesterol) when compared to a standard diabetes diet. Among healthy adults, a small metabolically controlled study (i.e., what participants ate was strictly controlled) found improvements in blood pressure, glucose tolerance, insulin sensitivity and cholesterol without weight loss over a 10-day period. In addition, while the evidence for the Paleo diet (especially in athletes) is not prolific, research has shown high-protein/low-carb diets to be effective for fat loss in a number of studies. Recently, a study appearing in Nutrition & Metabolism found that Paleo dieters not only felt more satisfied in terms of appetite, but also had lower levels of circulating leptin, a hormone that regulates appetite, food consumption and body-fat storage.

WHY EATING PALEO IS AWESOME

• It eliminates unhealthy food. Eating

whole foods and avoiding food products with refined sugars, preservatives, harmful additives, high levels of sodium and added fats has numerous benefits in terms of weight management, health and athletic performance. • More vitamins and minerals. Because you eat more fruits and veggies on a Paleo diet, you are getting much more fiber, vitamins, minerals and antioxidants than on a typical Western diet. Vitamins Spring 2013 PHYSIQUE 3D

WHY IT’S NOT SO AWESOME

• It takes more planning. It’s easy to get

enough carbohydrates and calcium on a standard American diet. It’s also easy to grab lunch at the office if you forgot to pack one. So while it’s possible to meet all your nutritional needs on a Paleo diet while enjoying good food, it requires more planning and meal preparation. If you’re not used to packing your lunch or cooking nearly all of your meals, it will take an adjustment. • $$$. Don’t believe that it’s more expensive to eat a healthy diet, but following a strict Paleo diet will up your grocery bill, at least a little bit, due to increased purchasing of meat and vegetables. This increase will be greater if you switch completely to organic and grass-fed products. On the flip side, if you give up junk food and soda and eat out less, this will probably even out. • Does it make sense? Cordain argues that our bodies are genetically adapted

PHYSIQUE 3D Spring 2013

SO WHAT SHOULD YOU DO?

Fresh fish and vegetables are staples of the Paleo diet, one reason why it contributes to weight loss.

to a Paleo diet, and the influence of grains and processed foods has led to our current health problems. But people started eating bread 10,000 years ago, and the epidemic of obesity and chronic disease is at best a 30-year-old problem. So is bread and dairy the devil? Or is an increasingly sedentary lifestyle, combined with more people eating out more often, and ever-growing portion sizes the real culprit? • Carbohydrates. For most people, the moderate carbohydrate levels in a Paleo diet are enough to support normal functioning and maintain glucose and glycogen stores. However, people with higher carbohydrate needs, like endurance athletes or rowers doing multiple workouts per day, may have a hard time meeting them on a Paleo diet. “The Paleo Diet for Athletes,” written by Cordain and endurance coach Joe Friel, actually recommends following a Paleo diet for most of the time, while supplementing other foods, such as sports drinks, around workouts to get adequate carbohydrates. • Difficulty. US News & World Report rated the Paleo diet one of the worst diets for 2011, and difficulty was a factor. For some people, eliminating three major food categories (grains, dairy, legumes) may just be too much to stick with over an extended period. Going on a drastic diet that you won’t be able to maintain could result in frustration, stress and ultimately giving up and just “eating whatever” for a while, which will be a weight-loss and/or goal setback, and just leads to more stress.

There is no perfect diet for all people. That being said, there is merit to the principles behind the Paleo diet, and at the very least it’s a good framework for building a healthy, maintainable diet. Ideally, you do want to eliminate processed foods (like Spam, Cheetos, fast food, etc.) and focus on more “Paleo foods” like lean meat, fish, vegetables, fruit, nuts, seeds and oils. However having the occasional whole grain (wheat bread, brown rice, wholewheat pasta, oatmeal, etc.), dairy products or legume isn’t going to kill you (unless you have a food allergy). Here are some good guidelines to follow: + Load up on lean meats, veggies and fruits first. They contain those essential nutrients like protein, fiber, vitamins and minerals. + Eat a healthy diet that works for you and doesn’t drive you crazy. You want to follow a healthful nutrition plan, but you don’t want to set yourself up for failure either. + Avoid processed crap. It’s that simple. If the ingredients list is longer than your entire grocery list, and you find yourself trying to decide if it’s healthy, just put it back on the shelf. It’s probably not that great for you. + Avoid added sugars and sodium. That includes canned stuff, “premade” meals, sugary beverages, junk snacks and many breakfast cereals. + Limit the booze. It’s empty calories and makes you feel not awesome the next day, which can increase cravings for less-healthy foods and limit your desire and/or ability to work out. + Disregard all of the above and have a cheat day every now and then. It can be good for you.

THINKSTOCK (2). PREVIOUS PAGE: THINKSTOCK (2)

can help, but 90% of the nutrients in a typical multivitamin tablet are not absorbed (i.e., they are excreted in urine). Studies have shown that eating more fruits and vegetables reduces cancer risk, but when researchers attempted to isolate and supplement specific vitamins common in produce, the effect wasn’t replicated. • Less “bad” fat and more “good” fat. The Paleo diet typically consists of more omega-3 and unsaturated fats via increased intake of foods like almonds, walnuts and avocados, and reduction in saturated fats by eliminating high-fat meats and processed foods like chips and desserts. Unsaturated fats may reduce inflammation, which is good for everyone, especially athletes. • Health Benefits. Although the research is limited, the Paleo diet has been associated with greater weight-loss success, greater satiety and improvements in markers of chronic disease. There are numerous anecdotes of people having found success eating this way.

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At 19 years old, Ella Kociuba is a record-breaking Spartan racer. Her doctors are just happy she can walk. 20 32

PHYSIQUE PHYSIQUE3D 3D Spring Winter2013 2013

Mud, muscle and moxy: Whether in the gym or in a Spartan Race, Ella Kociuba overcomes all obstacles.

The pain wouldn’t end. It seemed that Ella Kociuba, still just a child, would be permanently damaged. A competitive endurance horseback rider, Kociuba was only 12 years old when she was thrown from her horse and knocked unconscious. When she came to, she discovered that she had broken her L4 and L5 vertebrae. After weeks of agonizing treatments, doctors were concerned she may never walk again. Then a specialist discovered that a huge block of bone had hid a birth defect that revealed that her spine had never been connected to her sacrum. She agreed to an experimental surgery that lasted nine hours, where several rods and screws were used to align her spine. The procedure worked, and she got back on her feet—but not on her horse. While recovering, Kociuba remembers what her doctor told her: “You are never going to be able to ride your horse or do sports again.” Not exactly. After two years of heavy physical therapy, Kociuba (pronounced ko-see-ba) got back on the horse, literally and figuratively. The native Texan put on her running shoes and hasn’t stopped since. In fact, Kociuba, who will be 20 years old this June, became the youngest woman ever to win a Spartan Race, a grueling obstacle race developed by British special forces officers (see sidebar). Now Kociuba is a rising star on the circuit, an exceptional competitor with the heart of a lion and the hair of a cheetah (she recently had her blonde locks styled in a cheetah print). Photogenic, with loads of style and personality, she’s in high demand from sponsors and race organizers who see in Kociuba the new face of a thrilling and entertaining sport on the rise. We recently caught up with the busy young Spartan racer to learn more about her. PHYSIQUE 3D: Now how did you start doing Spartan Races? ELLA KOCIUBA: My family is really athletic, so I wanted to do something after I recovered from my accident. I couldn’t handle contact sports because of my spine, so I started running. I tried out for the cross-country team and I made it. I ended up getting into varsity and then I excelled into regionals. After I graduated high school, I got some college offers, but I was still really involved with horses. I ended up staying home and doing community college. Then I was flipping through a magazine and saw an article about obstacle racing. P3D: Is that all it took? EK: It was like a movie moment. It was something about, “If you’re bored with running, try Tough Mudder.” I did a Tough Mudder and ended up winning my heat. Then I came across Spartan Races, and I saw there was one coming to Texas. I ended up entering into it, and actually won that one as well. I thought, I think I found something that I’m good at. So it kind of took off from there.

BY STACY ACHUA Spring 2013 PHYSIQUE 3D

body like contact sports? EK: It is extremely taxing on the body. After a Spartan Race one time, I went for a 12-mile run and ended up tearing up some cartilage in my knee. That put me out for a good while, so I did a figure show. The weight training really helped with my spine, because I have a stronger core and hamstrings, so it helped me build a solid base. But, yeah, Spartan Races can be hard on my spine. I still have my bad days. P3D: So you still have rods and screws

in your spine? EK: Oh yeah, they’re permanent. They’re titanium. Four metal rods and six screws. P3D: What inspired you to keep doing

athletic events after all that trauma? EK: I don’t know. It’s like I’ve got this itch in the back of my throat, but I don’t want to clear it. It will never be clear. I couldn’t stand the idea of not being what I wanted. When I was a little girl, I had these dreams of being a great athlete, doing what I love and traveling. And right now I’m doing what I love. When doctors told me I couldn’t do that, for awhile it weighed really heavy on my shoulders. It was a long struggle just to get back to running. It was worth every little ache and

PHYSIQUE 3D Spring 2013

pain because I proved to myself that I could do it. P3D: So when you hurt your knee you

decided to hit the weights hard? EK: I had been doing some weight training while I was running, but I changed it to put more muscle on. That’s when I really fell in love with weight training. P3D: Does having more muscle help

with Spartan Races? EK: Extremely. I’ve always been a stockier build, so it was really easy for me to pile on some muscle. In the shorter races, you have to run almost a perfect race, especially when you have competition. For example, back in Arizona, we were running extremely fast, and I was hitting every obstacle, and I would excel just due to my strength and power. In the Spartan Races, you have a lot of physically demanding upper-body tasks that you have to complete. A lot of my competition are just strict runners, and if I can keep up with their speed, I will excel extremely well next to them on the obstacles. P3D: What kind of training do you do

for Spartan races? EK: It’s more like CrossFit kind of training. In the morning I run, and in the evening I do neuron musclestabilizing training.

(Top) Kociuba in a familiar position at a recent Spartan Race: front of the pack. (Above) An ecstatic Kociuba celebrating another victory.

P3D: What is that? EK: It’s a lot of pre-exhausting, so I’m not lifting heavy, heavy weights anymore. For instance, when I work on my legs, I use one of those balls that’s flat on the bottom [a BOSU]. I have to make sure I don’t fall, so you work your fast-twitch muscles, so you don’t fall. Your whole entire leg is burned out after that. P3D: What’s your nutrition regimen like? EK: I eat a lot of chicken, a lot of vegetables. Most of my carbs come from sweet potatoes. Since I train twice a day and I run so much, I’m not doing any crazy carb depletion. I’m not training for looks; I’m training for performance. I eat six meals a day, every three hours. And supplement-wise, I take a lot of glutamine, because I’m always working out. I take a multivitamin and CLA. P3D: You said you did a figure contest.

How did that go? EK: It was OK. I was kind of out of my

COURTESY OF SPARTAN RACE (2). PREVIOUS PAGE: COURTESY OF SPARTAN RACE; INSET: CURTIS SULLIVAN

P3D: Isn’t Spartan racing hard on the

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element. But it was something to check off my wish list. The diet sucks. At that time, I was only, like, 18 years old, and basically I wasn’t mature about willpower and being decisive, like I am now. I learned how not to look at a peanut butter jar and dive into it. It was a lot of trial and error to figure out what works for me. But I learned after that show that patience is the most important thing. I learned that to have the physique I wanted, I had to be super strict.

but I’ve pierced myself 14 times. It’s just who I am, and I’m not afraid to be it. I have a tattoo of a big tribal horse with wings on my rib cage—it represents my accident and recovery. The

P3D: Have you thought about doing fit-

ness modeling or branching out into other sports? EK: Yeah, I’m open to everything. I’ve even thought about doing CrossFit, but the thing about CrossFit is that it’s about throwing around a lot of weight, and I don’t feel my spine could handle it. I have no limitations on what I want to do in life. I would love to model, I would love to do anything. I’m only 19, so I’ve got a lot ahead of me.

P3D: How do you fit all this and

school into your schedule?

P3D: What advice would you give

EK: I’m always tired [laughs]. I’m only taking three classes right now; I’m about to go into a physical therapy program at a local college. But I wake up around 6:20 in the morning and I do my running. Then I have classes later in the day.

to people who have experienced a bad injury and are worried that they won’t be able to continue their athletic activity?

P3D: Do you still ride horses? EK: I do, usually on the weekends. I train twice a day Monday through Friday, and then I just train once during the weekend. So Saturday or Sunday, I take my horse out for 12 miles or so. I want to compete in another race, but with my schedule, it’s really hard to find a race that isn’t the same day as my own race.

one on my arm says “overcome” with a little skull. People get a little bit intimidated with it, but really I just want to giggle. I’m a very nice person. P3D: What does it mean to you to have

overcome what you did?

P3D: You’re known for your unique

EK: I don’t even know how to describe it. Every day I am so blessed, especially with the support I get now. The families who come out and support me, the fan base, there are really no words to say except thank you, and every day it helps me push harder. It’s crazy.

style. You recently cut your hair into a cheetah pattern and got a skull tattoo.

P3D: Is there anything besides racing

EK: I’m a little different, you might say. I’ve always been slightly edgy. It’s crazy, because I’m terrified of needles,

EK: What helped me a lot is I kept a journal—what I wish I felt like; what I wanted; how I actually felt; my dreams. I would put down everything, no matter how bad it was, but I would follow it up with what I saw myself doing in the future. I kept writing down my dreams, and my dream was to be a big name in the fitness industry, and it was all about being able to have faith in myself and being able to push through everything. Even though after a year and a half and a lot of pain, I told myself that I would be OK. If I wanted it bad—and I do—I will recover and I will regain. It’s all up to you. No matter how bad the situation is, you have to make the best of it.

that you want to do? EK: I want to inspire people and be the best I can be, as cheesy as that sounds.

For more, visit facebook.com/ekociuba and follow her at twitter.com/ellakociuba.

Spartan Races were developed by eight ultra-endurance athletes from the Royal Marines who wanted to create world-class obstacle races. Courses are uniquely designed to test mental and emotional fitness, and they’re known to be muddy, creative and extreme—but also exhilarating and fun. You can race

PHYSIQUE 3D Spring 2013

as an individual and/or with a team. Spartan Races are held internationally and in almost every region of the U.S. There are three different levels of Spartan Races of escalating distance and difficulty. 1) Spartan Sprint. The gateway race that lasts three miles. It does

not matter how great an athlete you are, start here. 2) Olympic Super Spartan. This race is eight miles long, with a dozen or more obstacles. 3) The Ultra Spartan Beast. This features 10–12 miles of obstacles that may or may not make your hair stand on end. You need to

work up to this level. There is an ultimate level, the Spartan Death Race, but you don’t need to know about that yet. Visit spartanrace.com for more on Spartan Races or to find one in your area. The site has all the information you need and an interactive map for upcoming events.

CURTIS SULLIVAN

HOW TO JOIN THE SPARTAN RACE PHENOMENON

MICHAEL CAMPI

Finding a CrossFit Gym SO YOU WANT TO TRY CROSSFIT? HERE’S WHERE YOU START. ou may have seen the CrossFit Games on ESPN, or know somebody who has tried CrossFit and raves about it. You may have marveled at the feats of strength and the actionfigure bodies. You may be bored with your current workout, frustrated at your progress, or just want to give yourself a jump-start. Whatever the reason, if you’re interested in trying CrossFit, you need to know what you’re getting into. CrossFit has a lot of variety built into its format, and CrossFit gyms can be just as diverse from one another. Be savvy and do your homework. Research the CrossFit gyms in your neighborhood and see if they have complimentary classes. CrossFit gyms offer “workouts of the day (WOD),” and you may even participate in a beginner’s WOD. The workout will be explained and exercises demonstrated, along with any modifications to accommodate

PHYSIQUE 3D Spring 2013

different fitness levels and biomechanics of individuals. This is key since many people who begin CrossFit are unfamiliar with some of the Olympic weight movements. This is how it usually goes: The workout doesn’t seem too hard at first, but as fatigue sets in, it becomes exponentially more difficult—until you hit the wall. CrossFit workouts tend to be short (around 30 minutes), which is one of the appeals of the regimen, but it’s intense and most people have to work their way into it. After your first session, you will think one of two things: I must be in really bad shape to be this messed up. I want to improve and be in great shape like the regulars here. I’m in; or, This is killing me. Another of these workouts will finish me off. I’m out! If it’s the latter, don’t be scared off without discussing your feelings with the training staff. CrossFit can be intimidating to newcomers.

CrossFit’s dynamic training system can deliver great results, but make sure you correctly learn the tools of the trade.

If you decide that CrossFit is for you, you’ll want to know if the gym fits your needs. These are some of the questions to ask: n Will I get hurt doing CrossFit? A lot of people push too hard or do exercises incorrectly. The CrossFit model includes both simple, bodyweight-only exercises and complex movements with free weights and kettlebells. You need to learn these movements with reasonable efficiency before going hell-bent in a WOD. If the gym you are investigating is not able to rationally address this issue, then you may want to move on. n What are the qualifications of the instructors? Ask about their athletic backgrounds. Ask if they can provide references. Based on the gym, you will get a variety of answers. If they can deal with your concerns in a cohesive and satisfying manner, then you may be in the right place. If, however, they start to get defensive and evasive, take your business elsewhere. n Does the gym accommodate your situation? Be clear on rates and class availability. CrossFit is arguably one of the more expensive workout options, and you’ll want to know that you’ll have ample opportunity to take advantage of their programs. Find out if there are enough classes for your experience level, and if hours are compatible with your schedule. If you want to try CrossFit, keep these things in mind and go for it.

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DARREN WILLIAMS

A Father’s Wish DARREN WILLIAMS COULDN’T BEAR THE THOUGHT OF MISSING HIS DAUGHTER’S WEDDING. ARREN’S STORY BEGINS in April 2008, when he weighed 452 lb. He lived in fear of heart problems and worried that he would not live to see his daughter grow up. The primary motivation behind my lifestyle change was the fact that I wanted to be able to live a long life and be there for my daughter. I wanted to play outside with her and be able to walk her down the aisle when she got married. I wanted to provide my wife with the happiness that she

deserves. When I looked at myself and the health issues that I had started to have, I was scared to death that I would not live long enough to be a part of my daughter’s life. She was 3 years old at the time. I started counting calories and began to try to walk outside. At first, it was a struggle to even make it around the block without being out of breath, or my back and legs killing me. I joined a health club in Muscatine, Iowa, in October 2008, and it was one of the biggest keys to my success. Being able to work out every day, anytime of the day, allowed me to stick to a daily workout routine. Having 24-hour access, as well as access around the country when I traveled, was absolutely criti-

PHYSIQUE 3D Spring 2013

cal for me to not lose focus. My workout regimen started with walking at 2 mph on the treadmill for 10–15 minutes. Today, I run seven miles each day on the treadmill at 6.5 mph, lift weights three times a week, and ride on a stationary bike three or four times a week. I feel that the key to my success was tracking my daily workout results, setting goals, and striving toward achieving those goals. I made sure that I did not go to the extreme, gradually increasing the intensity and length of workouts so I could be successful. Planning is also a key factor for success—planning your workout schedule, your daily meals the day

BIO BOX Hometown: Muscatine, Iowa Weight Before: 452 lb Weight Now: 155 lb

before, travel plans on where and when to work out, and where and what to eat. There is no one magic list of steps to follow to make it happen; it has to start with a 100% commitment from you to see it as a lifestyle change, not a diet. From there, it comes down to hard work, setting goals, focus and accountability.

COURTESY OF DARREN WILLIAMS

“There is no magic list of steps to follow. It all comes down to hard work, setting goals, focus and accountability.”

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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