EE FR
July 16, 2015 • mccsokinawa.com
okinawalivingweekly
bigstock.com/Alexandr L
Far East Bodybuilding Edition
I
n 1893, Eugen Sandow started working as a strongman performer at the Chicago World’s Fair and ended up inventing modern bodybuilding. In the beginning it was called “muscle display performances,” and the spectacle was created when carnival audiences were more impressed by Eugen Sandow’s muscular physique than what he could actually do with the muscles. Sandow represented “The Grecian Ideal,” a “perfect physique” modeled after classical Greek and Roman sculptures, and he was the first person to build his body to an aesthetic standard and profit from it. Bodybuilding today has grown beyond a carnival trick, though the end goal of muscular aes-
inside
The Return | 3 Guest Posers | 3
thetics remains intact. The MCCS Far East Bodybuilding competition is known as one of MCCS Semper Fit’s biggest events of the year, and after a four-year hiatus, it has finally returned. The best bodybuilders, physique and figure competitors in the Pacific will compete on August 2 at the Camp Foster Theater at the fitness event of the year. “The Far East show has always been the best show. We want this year’s show to be the best thing people have seen,” says Glen Morris, event coordinator, retired pro bodybuilder and bodybuilding judge. In addition to housing some of the best physiques on island, the Far East Bodybuilding
Swole Corner | 5 Bodybuilding Fuel | 7
competition welcomes IFBB pro Víctor Martínez, winner of the 2007 Arnold Classic and runner-up at the 2007 Mr. Olympia, and 2003 Ms. International Cathy LeFrancois, both of whom will be guest posing for the night. Competitors can register through July 24 at any staffed Semper Fit fitness center by 1 p.m. for $50. Spectators can purchase tickets at any staffed Semper Fit fitness center until July 27 or onsite by 3 p.m. for $20. Doors open at 3 p.m. and finals begin at 4 p.m. There will be a FREE shuttle bus service to Camps Courtney, Hansen, Kinser, Schwab and MCAS Futenma starting at 8 p.m.
Supplements That Work | 9 Health Tip | 11
3 | OKINAWA LIVING WEEKLY | July 16, 2015
EVENTHISTORY
CHIEF MARKETING OFFICER | Jim Kassebaum MANAGING EDITOR | Ryan Anastoplus ART DIRECTOR | Hector Nieves GRAPHIC ARTS MANAGER | Henry Ortega GRAPHIC DESIGNERS | Margie Shimabukuro, Lisa Miyagi, Kelli Davis, Corrinne McKenna, Catherine Newquist EDITOR-IN-CHIEF | Mike Daley EDITOR | Courtney Rick PHOTOGRAPHER | Thomas Alan Smilie AD/SPONSORSHIP MANAGER | Roy Forster AD SALES | Aya Chilcote, Yoshihiro Shinzato, Yoriko Yamashiro, Carina Fils-Julien, Lisa Hicks, Michael Johnson DISTRIBUTION | Gideon Juko, Sho Vivas MARKETING ACCOUNTS MANAGER | Andrew Menges ACCOUNTS & RESEARCH | Amanda Bakun, Megan Milovich, Katherine Melrose, Kayla Christen, Jenessa Reutov, Jennifer Dowd, Arianna Guerra CULTURAL RESEARCH SPECIALIST | Ayako Kawamitsu
The Return
S
ince its inception in 1995, the MCCS Far East Bodybuilding tournament has been the hallmark of the hard work, dedication and perseverance of the best bodybuilders, physique and figure athletes in the Pacific. For 16 years, athletes came from all over for a chance to take the stage and earn the title of “best in the far east.” However, due to budget constraints, the tournament was forced to take a brief hiatus in 2011. This year, due to great demand and reemerging popularity of bodybuilding and fitness as a sport, the longest-running, and arguably most prestigious on-base bodybuilding tournament on Okinawa, has returned. Certainly an event in
Questions? Comments? Please e-mail OLW@okinawa.usmc-mccs.org
and of itself, and hailed as “The Return,” athletes across the Pacific are back again to give us the best show we’ve seen yet. The return of the Far East Body-
building tournament is not only a testament to the countless hours of hard work put in by the athletes, but the endless support of each contestant’s friends, family and fans.
To advertise in Okinawa Living Weekly, call 645-2245, fax 645-0975, or email sales@okinawa.usmc-mccs.org. MCCS is not responsible for designing and editing outside ads. No Department of Defense, U.S. Marine Corps or Marine Corps Community Services endorsement of commercial advertisers or sponsors implied.
GUESTPOSERS
We Make Okinawa Home
Other FREE Media:
This year’s competition will surely be a spectacle as some of the best in the world will be taking part in the show. Cathy LeFrancois Known not only for her beauty but for having one of the most complete, aesthetic and symmetri-
cal physiques in the sport today, Cathy LeFrancois is one of the top female bodybuilders in the world. She won her pro card in 1995 and rose through the ranks quickly, becoming Ms. International in 2003 and taking fourth in Ms. Olympia the same year.
Body Sculpt
This is a total muscular conditioning class mixing standing and mat work using bars, dumbbells, bands and stability balls.
Thomas Alan Smilie
HITT Training
Active dynamic warm-up, strength, power, speed, agility, flexibility and core stability are the major components of the HITT training. You will work on all of them in each class.
Víctor Martínez IFBB pro bodybuilder Víctor “Dominican Dominator” Martínez is only the second Dominican bodybuilder to turn pro. His 14-year career is highlighted by winning the 2007 Arnold Classic and being the runner-up at the 2007 Mr. Olympia.
Channel 15 & 118
This publication printed with
TRX Training
This class incorporates the TRX suspension training system, which focuses on building functional fitness. (Outdoor class, rain or shine).
Xtreme Fitness
Hi/Low, step, interval training, toning/sculpting, circuit training and yoga all in one class.
4 | OKINAWA LIVING WEEKLY | July 16, 2015
JAPANESE PHRASE
SWOLECORNER culturecorner
of the week
L
You have big muscles! Anata no kinniku wa sugoi desu ne!
Clockwise from the top left: RomanOlegovichLebedev/bigstock.com, Yeko Photo Studio/bigstock.com
For details about FREE Japanese language classes, please call Marine & Family Programs– Resources at 645-2104/2106.
Make Dumbbells Work Smarter
earning what exercises and routines work for you is part of the long journey of fitness and building muscle to “swole” up. There are countless ways of training a muscle and even more people that claim their way is best. What is optimal for you and your body is not measurable, but through electromyography (EMG) tests, we can make an educated guess. EMG tests measure muscle activation through certain exercises to gauge which movements recruit the most muscle fibers and motor neurons. Below are a few examples of ways to optimize your training through EMG studies. Biceps: A supinated grip (palms facing up) is best in recruiting the most muscle fibers, as it employs both heads of the bicep equally. In further studies, however, hammer grip was found to be slightly more effective in overall muscle activa-
tion, contrary to the popular opinion that hammer curls isolate the long head. In addition, employing negative concentrics (going slow
on the way down) increases muscle activation by up to 40%. Chest: The pectoralis major is one muscle—there is no “upper” or “lower” chest but instead, it is divided by three sets of fibers, descending (up-
per), lateral (middle) and ascending (lower). EMG tests found that the decline bench press recruited all three sets of fibers and is the chest exercise with the most bang-for-your-buck. The second most effective chestisolating movement was found to be cable crossovers, followed by dumbbell bench presses. Quads & Hamstrings: To fully activate all four heads of the quadriceps, hack squats to a 50 degree and 90 degree angle are most effective, followed by barbell squats to parallel and leg press. In contrast, leg extensions show some of the lowest EMG activity. For hamstrings, nothing has come close to the EMG ratings of the ol’ fashioned lying leg curls especially when employing negative concentrics, partial reps in the stretch position and peak contractions. Read more at http://goo.gl/XCYaN5
7 | OKINAWA LIVING WEEKLY | July 16, 2015
OFF-BASE EVENTS
BODYBUILDINGFUEL
get out and explore.
B Urasoe Tedako Festival July 18 & 19, 9 a.m.–9 p.m. Urasoe Athletic Park Urasoe City FREE Fisherman’s Market in Nanjo City July 19, 8 a.m.–noon Umino Gyokou Chinen Nanjo City FREE
eing in contest prep or dieting doesn’t mean you have to forgo treats. There are plenty of ways to make diet-friendly treats, such as these peanut butter chocolate cookie bars. Clocking in at just over 100 calories per bar, this is the perfect snack to curb even the biggest sweet tooth.
Nutrition Information Macros per serving (makes eight servings): Fat: 4g Carb: 9g Protein: 8g Total Calories: 104
Ingredients 1/2 tsp baking soda 1 cup non-fat Greek yogurt 1 tsp vanilla extract 1 serving stevia 1 cup almond milk 1/2 tsp baking powder 1/4 cup water 4 tbsp coconut flour 1/3 cup oat flour 1/2 tbsp chocolate chips 2 tbsp peanut butter powder 1 scoop vanilla protein powder Directions In a bowl, mix all dry ingredients together. Add wet ingredients. Fold chocolate chips into batter. Pour batter into round pan prepared with non-stick spray. Bake for 15-16 minutes at 350F.
PHOTOOFTHEWEEK
Clockwise from the top left: courtesy of Hotel Moon Beach Okinawa, triocean/bigstock.com, Thomas Alan Smilie
Ocean Expo Summer Festival July 18, noon–9 p.m. Ocean Expo Park Motobu Town FREE
Peanut Butter Chocolate Cookie Bars
Competitor pose-down at the Far East Bodybuilding competition in 2010.
8 | OKINAWA LIVING WEEKLY | July 16, 2015
9 | OKINAWA LIVING WEEKLY | July 16, 2015
SUPPLEMENTSTHATWORK
THANKS TO OUR
SPONSORS
O
Maximize Your Training
Vell_ras
f the things you need to build an impressive physique, supplements are the least important (though advertising may lead you to believe otherwise). Consistency in training and diet is 98% of bodybuilding, and the 2% that you fail to meet through your diet and lifestyle can be met through supplementation. But what really works? Here is a list of some of the proven, most researched and reliable supplements you can buy. Fish oil: the typical Western diet is high in omega 6 fatty acids, found in foods such as chicken, red meats, shellfish, pastas and sweets. Because of this, the ratio of omega 6 and omega 3 fatty acids in our bodies is often out of balance. You can balance your fats by eating foods high in omega 3s such as flaxseeds and fatty fish or take fish oil supplements. Omega 3 supplementation can relieve joint pain and muscle soreness, reduce triglycerides, improve mood and even reduce ADHD symptoms in children. Dosages de-
pend on your goal. For overall health, one gram per day is recommended. To reduce soreness, up to six grams per day is advised. Vitamin D: absorbed through sunlight, vitamin D aids in cognition, bone health, immune health and, in some cases, increased testosterone. The recommended daily intake for vitamin D is 2,000 IU per day. Creatine: one of the more popular supplements for athletes, creatine is fuel for your cells. It is generated naturally in your body and is also found in red meats, eggs and fish. Taking additional creatine through supplementation means more energy for your cells to carry you through tough workouts.
Creatine also has heart, liver and brain protective properties. Though many forms of creatine exist, the most studied, cheapest and effective is creatine monohydrate. For best results, five grams daily will work. Beta-Alanine: taken purely for muscular endurance, beta alanine is a buffering agent that will help you squeeze out an extra few reps or sprint a few more yards. To put it into numbers, beta alanine supplementation has shown to increase athletic performance by 60 to 240 seconds as it acts as an acid buffer and offers protection from lactic acid buildup (that thing that makes your muscles burn). 
10 | OKINAWA LIVING WEEKLY | July 16, 2015
UPCOMING SEMPERFITEVENTS Athletics/Adult Sports 645-3521/3522 Aquatics 645-3180 Courtney Ironworks 622-9261/7297 Futenma Semper Fit 636-2672 Gunners Fitness Center 645-3985/2235 Hansen House of Pain 623-5558/4831 Health Promotion 645-3484/3910 Kinser Fitness Center 637-1869/1114 Schwab Power Dome 625-2654/2442 Taiyo Golf Club 622-2004 Tsunami SCUBA 645-9500 Youth Sports 645-3533/3534
Midnight Basketball Tournament July 24–26 Camp Courtney Ironworks Register at any MCCS fitness center by 1 p.m. on July 20 for $95 per team. This event is open to participants island-wide. Team and individual awards will be given to first, second and third place finishers. Tournament schedule and rules will be e-mailed to participants. Details: 622-7297. Flag Football Tournament July 24–July 26 MCAS Futenma Semper Fit Register at any MCCS fitness center by 1 p.m. on July 20 for $95 per team. This event is open to participants island-wide. Team and individual awards will be given to first, second and third place finishers. Tournament schedule and rules will be e-mailed to participants. Details: 636-2672. Open Bench Press Competition July 26 Camp Kinser Fitness Center Register at any MCCS fitness center by 1 p.m. on July 20 for $10, at the Kinser Fitness Center by 1 p.m. on July 24 for $10, or onsite from July 20 to 24 for $15. This event is open to participants island-wide. Individual awards will be given to first, second and third place finishers as well as overall female and male winners. Details: 637-1869.
11 | OKINAWA LIVING WEEKLY | July 16, 2015
MOVIESCHEDULE CAMP KINSER
CAMP COURTNEY
Thursday, July 16 CLOSED
Thursday, July 16 CLOSED
Friday, July 17 Ant-Man (PG 13) 3D 6:30 p.m.
Friday, July 17 Ant-Man (PG 13) 6 p.m. Trainwreck (R) 9 p.m.
Saturday, July 18 Ant-Man (PG 13) 3 p.m. Trainwreck (R) 6:30 p.m. Sunday, July 19 Minions (PG) 3D 1 p.m. Ant-Man (PG 13) 3D 3:30 p.m. Trainwreck (R) 6:30 p.m.
Monday, July 20 Tomorrowland (PG) 7 p.m.
Tuesday, July 21 Trainwreck (R) 6:30 p.m.
Tuesday, July 21 CLOSED
Wednesday, July 22 CLOSED
Wednesday, July 22 Minions (PG) 3 p.m. Poltergeist (PG 13) 7 p.m.
MCAS FUTENMA
CAMP HANSEN
Thursday, July 16 CLOSED
Thursday, July 16 Terminator: Genisys (PG 13) 7 p.m.
Friday, July 17 Ant-Man 3D (PG 13) 6:30 p.m.
Friday, July 17 Ant-Man (PG 13) 6:30 p.m. Trainwreck (R) 10 p.m.
Sunday, July 19 Ant-Man (PG 13) 4 p.m., 7 p.m. (3D) Monday, July 20 Trainwreck (R) 6:30 p.m. Tuesday, July 21 CLOSED Wednesday, July 22 CLOSED
CAMP FOSTER Thursday, July 16 Minions (PG) 1 p.m., 4 p.m. (3D) The Gallows (PG 13) 7 p.m.
Competitive bodybuilding is all about dieting. Cycles of weight loss and weight gain are required to compete, and though this yields positive results physically, it can create damaging psychological issues. Studies find that 46% of male bodybuilders binge eat after competitions and up to half report anxiety, short tempers and over 80% of those studied were preoccupied with food. These issues can to result in bulimia nervosa, anorexia nervosa and body dysmorphia. Female bodybuilders face similar issues. Half of the competitive bodybuilders studied reported uncontrollable appetites and almost 70% were terrified of becoming overweight. In contrast to men however, 42% of the female bodybuilders studied used to be anorexic instead of the sport causing anorexia. More common among female athletes is menstrual dysfunction, partially due to stress and low dietary fat intake. Bodybuilders are not alone in these risks. Bodybuilders should be aware of the potential psychological impact that competition can bring. Be aware of the signs and symptoms of unhealthy thinking and eating patterns. Communication with other athletes, trainers and therapists and will help derail or undo disordered eating and thinking. http://www.jissn.com/content/11/1/20
Sunday, July 19 Ant-Man (PG 13) 3 p.m. Trainwreck (R) 6 p.m.
Monday, July 20 Ant-Man (PG 13) 6:30 p.m.
Saturday, July 18 Ant-Man (PG 13) 4 p.m., 7 p.m. (3D)
WEEKLYHEALTHTIP
Saturday, July 18 Ant-Man (PG 13) 3 p.m. Trainwreck (R) 6 p.m.
Friday, July 17 Ant-Man (PG 13) 6 p.m. (3D), midnight Saturday, July 18 Minions (PG) 1 p.m. Ant-Man 3D (PG 13) 4 p.m. Trainwreck (R) 7 p.m. Sunday, July 19 Minions (PG) 1 p.m. Ant-Man 3D (PG 13) 4 p.m. Trainwreck (R) 7 p.m. Monday July, 20 Trainwreck (R) 7 p.m. Tuesday, July 21 Minions 3D (PG) 3D 1 p.m. Ant-Man (PG 13) 4 p.m. Trainwreck (R) 7 p.m.
Saturday, July 18 Ant-Man (PG 13) 6 p.m., 9:30 p.m. Sunday, July 19 Ant-Man (PG 13) 3D 3:30 p.m. Trainwreck (R) 7 p.m. Monday, July 20 Terminator: Genisys (PG 13) 7 p.m. Tuesday, July 21 Ant-Man (PG 13) 7 p.m. Wednesday, July 22 Trainwreck (R) 7 p.m.
CAMP SCHWAB Thursday, July 16 CLOSED Friday, July 17 Ant-Man (PG 13) 6 p.m. (3D), 9 p.m. Saturday, July 18 Ant-Man (PG 13) 6 p.m. (3D), 9 p.m. Sunday, July 19 Trainwreck (R) 4 p.m. Ant-Man (PG 13) 7 p.m. Monday, July 20 Ant-Man (PG 13) 7 p.m. Tuesday, July 21 Trainwreck (R) 7 p.m. Wednesday, July 22 CLOSED
Wednesday, July 22 Ant-Man 3D (PG 13) 7 p.m.
Movie schedule is subject to change. For the latest updates visit shopmyexchange.com.