Muscle memory by Muscle Memory

lean, extreme & everything in between

memory FITNESS CULTURE MAGAZINE

WAR ON LEGS Carved, huge, rippling legs are an impressive sight to behold

OPA STRONG

Competitions That Are A Cut Above the Rest

JULY/AUGUST $4.99

m u s c l e me mor ymag .c om

COMPLIMENTS

TIPS TO HELP YOU

TAKE IT TO THE NEXT LEVEL

KIHPONG

C UNCHAINED

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AVERAGE sAys

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I own my finish line, and my Timex Ironman shows me what I know I can do. ®

WITH CRISP HI-RES DISPLAY FOR EASY VIEWING

NEW RUN TRAINER™ 2.0 GPS

©2013 Timex Group USA, Inc. TIMEX, TRIATHLON, RUN TRAINER and INDIGLO are trademarks of Timex Group B.V. and its subsidiaries. IRONMAN® and MDOT are registered trademarks of World Triathlon Corporation. Used here by permission. Photo by Tim Tadder.

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memory

Contents July/August 2014 THE FRONT END 4 musclememory.com 6 #MMSelfie 8 Publisher’s Note 12 Gallery

FEATURE Jill Bunny

STARTING BLOCK 16 Muscle Science: Shouldering the Burden 17 Get Heart Healthy 18 Stats Check – Victor Martinez 20 Fuel – Nutrient Dense Tropical Punch 22 Gear

TRAIN 26 3, 2, 1…Go! Lights, Camera, Action! 29 CEO Workout with Rob Riches 32 HIIT the Cardio – Get the uppercut 38 Fit Yoga 40 War on Legs 42 FEATURE – Kip Chong Unchained

ON THE FLIPSIDE 2 Motivation: Simone Sinclaire 4 Perspiration: Performance Abs 7 Natural Edge 8 Talk with Your Hands with Coach Vanessa musclememorymag.com | 2

Talk with Your Hands with Coach Vanessa

THIS ISSUE

War on Legs

Performance Abs

Performance Menu

HIIT the Cardio – Get the uppercut

13 Power Plate

13 Power Plate 14 Breaking Bad 15 Going Paleo 16 Amino Alley 18 Style 22 FEATURE – Jill Bunny 28 OPA Strong 32 Centre Stage with Lori-Ann Redding musclememorymag.com | 3

MO’ MUSCLE www.musclememorymag.com

Flip to page 22

Behind the scenes with

Get the full story on Jill

Jill Bunny Photos, Stories and Profiles to inspire you! Upcoming videos and content from some of the top names in the industry!

Looking to gain EXPOSURE IN THE FITNESS INDUSTRY? Join us for one of our upcoming workshops! Be seen, get photographed, and get PUBLISHED!” Stay tuned for upcoming exclusive dates.

PHOTO OF JILL BUNNY TAKEN BY DAVE LAUS

Food to grow Food to replenish

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Leading nutritionists keep your food on track Paleo-style. Navigate your way to better health.

CrossFit

inspired moves

Each issue will feature a movement with tips on how to incorporate into your work out. Get functional with your training—increase your intensity and optimize your training time.

AVERAGE THINKS

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@ERENLEGEND

@JULESKARANTJAS

@AMPOLLO

@FITREDLADY

@MRSFREAKM

#MMselfie

@FITBUNNYJILL

What's in a selfie? This year, the Oxford English Dictionary actually added the word "selfie". The Oxford British and World English dictionary(1) defines the word selfie as â&#x20AC;&#x153;A photograph that one has taken of oneself, typically one taken with a smartphone or webcam and uploaded to a social media website". #MMselfie is where we look every month for the top hottest physiques in our following that are looking good, feeling good, being fit, and are at the top of their game. If you are prepping or primping, and you're looking hot, then we say why not show some selfie LOVE! @PAMMYFITZG

@COZZICOS

1. www.oxforddictionaries.com/definition/english/selfie

@AM_WARRIOR

@FREAKMUSCLES

@AMANDAMISTELE

@KATESTEPHEY

@LAATHLETICA

@MuscleMemoryMag

AVERAGE IS ABOUT TO GET ITS BUTT KICKED

/MD

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PUBLISHER’S note

Meet the

Team

“Quarter Turn to the Right”

The repetition of an action over several months and years may be considered a habit. But in the realm of physical training, we call this muscle memory. For more than a dozen years, I fuelled my passion on stage as a bodybuilder. Bodybuilding in the 90’s was a community like no other. Auditoriums were stuffed to the rafters with enthusiastic fans, bull horns and cassette tapes playing on the boom boxes as they blared theme songs to court each competitor onto stage and into their routine. Now as a publisher in the yoga, fitness and functional training world, I realize that the passion that ignites you to start something, always brings you right back. After years of building a family and a career, many find themselves getting back on stage, back to competition so that they can reclaim a piece of themselves in some small way. Muscle Memory Magazine is a full circle home for me. I love fitness and bodybuilding, and while I may not be gracing a stage any time soon with my posing trunks and cassette tape in hand, I am brought back to a state of rapid return, just like the fibers of your muscles. The thrill of competition, the challenge of training, the grueling dieting…it’s all part of an experience I choose to remember and with that energy hope to inspire you on your journey. This launch issue, we have the lovely Jill Bunny representing the softer fitness-themed side of the magazine where you will find articles that are inspiring and close to the heart, and some for beginners. On the flip side, we have the wild, untamed beast that is Kip Chong, repping the extreme-theme, where you will find resources that are not for the weekend warrior, but for the fully committed beast-mode mentality that you find in the gym. There is something for every fitness and bodybuilding enthusiast in Muscle Memory Magazine, whether you are an avid bikini competitor, a 50 year old who wants to try her hand at figure for the first time, or a 280-pound mountain of muscle – you can expect anything from lean, to extreme and everything in between.

ntwi A d e r F

P h oto g r a p h y b y Da v e L a u s

P h oto g r a p h y b y M a r i e - Ly s s a D o r m e u s

Chris Pieneman Deputy Editor Muscle Memory is the newest and brightest muscle and fitness magazine on the scene and I am fortunate to be at the heart of it. With new and exciting ways to interact with the bodybuilding community and expose local athletes, we are forging new ground with each issue. I look forward to continuing my work in this inspiring industry and exposing the trendsetters that will rise to household recognition in the years to come. Chris@musclememorymag.com

Liana Louzon Photography One pixel at a time I am so incredibly fortunate to work with such motivated athletes on set. It is beyond inspiring seeing the results that an individual can achieve when they put their heart and soul into something and I am lucky enough to capture that moment. The ability to follow through when you commit to something is so admirable and I always come out ready to take on the world after sharing this energy on set. www.lianalouzon.com

This month we’ve learned that...

To grow a pair of MONSTA legs you have to push beyond your pain threshold. See pg.40

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With child number 4 on the way IFBB Bikini Pro Simone Sinclaire shows moms how to “Get Fit Quick”. See pg.2

Did you know doing 1000 crunches alone won’t bring out your 6 pack? See pg.6

Club Spotting memory

PUBLISHER/CREATIVE DIRECTOR Fred Antwi fred@musclememorymag.com DEPUTY EDITOR Chris Pieneman chris@musclememorymag.com EDITORIAL DIRECTOR/ PROMOTION MANAGER Debra Antwi FOOD EDITOR Andrew Muto ART DIRECTION Ionut Oproiu PRODUCTION MANAGER/STAFF WRITER Dina Rich COPY EDITOR Eryn Kirkwood CONTRIBUTORS Stephanie Clarke, Heather Connell, Marie-Lyssa, Dormeus, Caterine Dupuis, Michelle Jean-Pierre, Liana Louzon, Arno Nasshan, Rob Riches, Vanessa Rojas, Sandra Steinberg, Meaghan Terzis, Grace Van Berkum, Natalia Zurawska

Hard Candy Fitness

SALES sales@musclememorymag.com

Hard Candy Fitness is the newest high end fitness club to open in Toronto. Found near Yonge and Gerrard on the fourth floor of the swanky Aura condo tower, this is the latest outpost of the chain owned by none other than Madonna. As you might expect, this ain't yo mamma's health club. Hard Candy is equal parts fitness club and night club for those who want to see and be seen. The target demo is young professionals aged 25 to 45 with an affinity for style and having fun. The club is 42,000 square feet with ample cardio and strength training equipment guaranteed to turn you into Hard bodied eye Candy.

CIRCULATION/SUBSCRIPTION circulation@musclememorymag.com

PHOTO: MARIE-LYSSA DORMEUS

Hard Candy Fitness, 382 Yonge St., 416-979-1645, hardcandyfitnesstoronto.com Special thanks Sandra Steinberg and Eric Quarshie.

While every effort has been made to ensure that advertisements and articles appear correctly, Sweat Equity Lifestyle Media Group cannot accept responsibility for any loss or damage caused directly or indirectly by the contents of this publication. All material is intended for information purposes only. The views expressed in this magazine are not necessarily those of its publisher or editors. All rights reserved. Reproduction in whole or in part is prohibited without written permission from the publisher. OWNED AND PUBLISHED BY Sweat Equity Lifestyle Media Group 6-1500 Upper Middle Road West, #118 Oakville, Ontario L6M 0C2 info@musclememorymag.com Muscle Memory Magazine is published 6 times a year. FOR ADVERTISING/SALES INQUIRIES: sales@musclememorymag.com Printed in Canada on paper from a sustainable source using vegetable-based inks.

Readers are invited to contribute comments, views and photos. Please send article submissions and photography to: chris@musclememorymag.com MODEL/PROFILE SUBMISSION To be considered for a model/trainer/instructor profile, please email: info@musclememorymag.com

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GO MUSCLES

"Conventional weight training isolates muscle groups, but it doesn't teach the muscle groups you're isolating to work with others," Get functional with your training! Athlete: bradley Martyn Photographer: Marie-Lyssa Dormeus

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Starting

Block hands 16 17 18 20

MUSCLE SCIENCE - SHOULDERING THE BURDEN

MUSCLE SCIENCE - GET HEART HEALTHY

MUSCLE SCIENCE - STAT CHECK WITH VICTOR MARTINEZ

FUEL - TROPICAL PUNCH SMOOTHIE

PHOTO: LIANA LOUZON MODEL: TRISH STRATUS

IT’S all in your

WE HAVE THE TIDBITS FOR A FIT & HEALTHY LIFE WHETHER ITS CLEAN EATING OR EFFICIENT LIFTING. YOUR FINGER IS ON THE TRIGGER, SO DON’T MISS A BEAT. No healthy living plan is complete without the right food, training, accessories and supplements appropriate for the goals you are setting out to achieve. For those living the fit life and anyone who wants to, right here is your source for the fuel facts, training insights, health notes and the gear with which to look good, train hard and have fun.

Some small info

1929

the year in which the starting block was invented by Charles Booth. The first starting blocks were wooden.

The number of calories a 200-pound person can burn in a 100-metre sprint.

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Shouldering the burden

The

Pain Barrier

Shoulder pain, injury, and prevention By Chris P ieneman

Stretching and mobilizing the shoulder joint can result in immediate and noticeable increase in the range of motion.

Direct rotator cuff training can help improve bench press and similar movements.

Deep tissue massage is always a great way to sore muscles and prevent lactic acid build-up.

ROTATOR CUFF TEARS ARE THE MOST COMMON TYPE OF SHOULDER INJURY IN ADULTS SHOULDERS ARE THE JOINTS WITH THE LARGEST RANGE OF MOTION, BUT THE LEAST STABILITY IN THE BODY tion. When not in the gym, we are using our shoulders for eating, lifting grocery bags, and reaching into our pockets.

the Subscaularis muscle, which internally rotates the humerus. External and Internal Rotation: this movement requires a 90-degree bend in the arm and light to moderate resistance to allow for

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People with shoulder pain often will endure the pain for long periods of time before seeking medical help. Most of the time, it is loss of sleep due to shoulder pain that brings patients into a practitioner. Here’s a few hints to deal with the pain. If your shoulder pain comes on suddenly after a jerk or a push past the typical range of motion, you may have affected the rotator cuff so see a physiotherapist right away.

Preventive exercises The rotator cuff is made up of 4 small muscles: supraspinatus muscle which abducts the arm; the Infraspinatus muscle, which externally rotates the arm; the Teres minor muscle which externally rotates the arm, and

hint

he pain barrier is a place in the performance of every athlete beyond which there is only solace. It’s that place where we actually stop because it hurts too much to continue whatever we are doing, be it squats, decline bench or the plank. The pain we feel is caused by the lactic acid that builds up due to our movements. In athletes that train their cardiovascular system, this pain can also be felt within the muscles that control breathing such as the diaphragm muscle and the chest muscle. In athletes who lift, shoulders can often be a source of pain because they are small muscles, used for so many different things they barely get any rest after a menacing delt workout. They are stabilizers for tricep and bicep work and for chest and back work. Even most leg-focused lifts require strong shoulders for stabiliza-

health

For optimal performance, every athlete needs to remember to deliberately rest and pre-habilitate their shoulders.

full range of motion. Hitch-Hiker: Do this movement lying face down, with your arms out at 90, degree angle to your body and thumbs up to the roof. Squeeze your shoulder blades together and hands off the floor for a 2-second hold. Repeat for sets of 2 minutes. Wall Ball: Hold a small

ball against the wall with one hand and pull your shoulders back. The heavier the ball the harder the movement will be; a tennis ball is useful for beginners. Roll the ball around slowly in circles for 15-25 seconds. Reverse the direction of the circles and repeat for 3 sets each arm.

Share your Preventive Exercise!

Find us at facebook.com/MuscleMemoryMag and share your Preventive Exercise with us and how it has helped you lift bigger, move faster, or work harder!

Muscle Science

HEART HEALTHY Daily Menu BEETS Beets are a delicious and nutrient-dense vegetable that help to cleanse the blood, and have anti-carcinogenic properties. Try them oven-roasted with potatoes, carrots and onions in an olive oil and herb dressing.

GET HEART HEALTHY

Take care of the heart and the heart will take care of you. Run, lift, swim or skate your way to a strong muscle, and eat right to keep the heart clean on the inside.

he heart beats at around 60 beats per minute at rest, and up to 200+ beats per minute during exertion. If you are exerting a lot, you will want a ticker in tip-top shape. When you get the blood flowing at the start

of a workout, it actually helps channel more oxygen into the muscles you want to grow. According to the University of Maryland Medical Center, the key to a healthy heart diet is to maintain healthy levels of cholesterol and lipids. This is possible through both

diet alone and a mix of diet and exercise. Assuming readers of this column are getting a good dose of exercise, you’ll need to first ensure you are fuelling the caloric needs of your activities. Next, to keep the levels of cholesterol where they should be, and for general heart health: Limit alcohol Avoid processed foods with added sugars Limit fructose by consuming fruits lower in fructose like cantaloupe, grapefruit or peaches Limit trans-fatty acids found in fast foods and commercially baked products to 1% of total daily calories Eat foods high in fiber Restrict salt intake to 1,500 mg per day

FLAX SEEDS These little treasures are high in omega-3 fatty acids and in particular alpha-linolenic acid, or ALA. They can be ground up and added to baked goods or sprinkled on a salad with no taste implications. KALE This hearty vegetable can grow in anyone’s garden and is more packed with vitamins than a pill. It is unrivaled among leafy greens for anti-inflammatory applications especially relating to treatment and prevention of arthritis and heart disease. SALMON Not only does salmon give a protein punch to assist in the development and repair of muscle tissue, it is high in vitamins B12 and D, possessing more than 100% of the daily recommended intake in just 4 ounces, and 55% of the daily recommended intake of omega-3 fatty acids.

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Muscle Science

STATS CHECK Trapezius muscle

The trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade). Its functions are to move the scapulae and support the arm.

Pectoralis Major muscle

The pectoralis major is a thick, fan-shaped muscle, situated at the chest (anterior) of the human body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. Underneath the pectoralis major is the pectoralis minor, a thin, triangular muscle.

Biceps muscle

The biceps brachii, commonly known as the biceps, is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the latter where it flexes the elbow and supinates the forearm.

Victor Martinez Known as the Dominican Dominator, Martinez is a professional bodybuilder born in the Dominical Republic. He is the second Dominican bodybuilder to turn pro, after Tony Domenench. Victor’s career highlights include placing runner up at Mr. Olympia and winning the Arnold Classic competition in 2007. One of the most symmetrical and pleasing physiques in men’s bodybuilding

How it functions

The trapezius is used when moving the shoulders and it prevents the head and neck from moving too far in any direction. The best way to build big traps is by performing various shrugging movements.

How it functions

Chest muscles help protect your vital organs and rib cage. Building pectoral muscles takes time and persistence, because the chest muscles are rarely used by most people in their day-to-day activties. There are several exercises that are ideal for building a strong, powerful chest. For best results train your chest 1-2 times perweek on alternating days.

How to Build this Muscle

Building a bicep muscle is relatively easy and quick if this is the focus. A set of free weights is all you need, and bicep exercises can be performed two to three times a week as long as a 24-hour rest period is allowed between workouts.

Full Name: Victor Martinez

Off Season Weight: 260 Lbs. / 118 Kgs.

Date of Birth: July 28th, 1973

Competition Weight: 240 Lbs. / 109 Kgs.

Height: 5’9 / 174 cm.

Earned Pro Card: 2000

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RECOVER + REBUILD

Photo by Arsenik photography

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fuel

Smoothie with a Punch A Fruit Blend that will boost, energize and nourish By G r ac e Van B e r k u m R . H . N

Nourish your body, nourish your cells, and make every calorie count. Anti-inflammatory, and efficient for metabolism, muscle recovery, energy, and detoxification —need we say more! Enjoy this smoothie that is easy to digest, and contributes to health, vitality, and peak performance with every single ingredient in this recipe. Oh, and it tastes delicious. Boom! 1/2 cup grapes 1/2 cup apple chunks 1/2 cup strawberries  2 tbsp raw coconut butter (or raw almond butter)  1 scoop vanilla protein powder (complete protein that promotes optimal muscle recovery)  1 serving raw, maca powder for energy, stamina, and mood balance sprinkle cinnamon & cardamom 2-3 cups water 1 handful ice variations:  add ginger for anti-inflammatory benefits  add chorella for detoxifying, energizing protein boost that enhances focus and concentration

BOOST TIP

Add 3 grams ( 1 tea spoon) of cinnamon. Polyphenol which is contained in cinnamon and called MHCP (methylhydroxy chalcone polymer) can improve the glucose metabolism in fat cells as much as 20-fold and is an effective way to help stabilize blood sugar—sometimes called the “poor man’s insulin”.

Grace Van Berkum is a plant-based nutritionist, yoga teacher and founder of Gracious Living Retreats in Nicaragua, Bahamas, and other beautiful tropical locations around the world. gracevanberkum.com musclememorymag.com | 20

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GEAR We’ve got the goods to make it feel better, look better, and for you to do better! Wunder Under Pant $82

Timex® IRONMAN®Run Trainer™ 2.0

A tight-knit version of our Luon™ fabric that gives incredible support and coverage with a cottony-soft feel. It’s sweat-wicking, four-way stretch and breathable! www.lululemon.com

Reebok CrossFit Lite TR $110

As the leader in sports performance timepieces, it’s no surprise that Timex® has created a next-generation GPS-enabled watch that tracks pace, distance, heart rate, and elapsed time. This upgraded device is a smaller, more refined version of the brand’s signature Timex® IRONMAN Run Trainer™ 1.0 GPS watch and is equipped with a reversible, high resolution display and advanced interval training capabilities. www.timex.ca

The Reebok CrossFit Lite TR is a powerlifting shoe like no other. The TPU heel clip allows for rear foot stability while the carbon rubber heel strike area provides incredible traction. The unique high profile aids in ankle support. It’s a functional lifting shoe that is also in style for everyday wear. www.reebok.ca

climbing rope

This 1.5” diameter rope is 23’.5” long and has a fixed hook that can be mounted to a ceiling fixture or beam. Made of sisal, this rope provides maximum grip compared to other climbing ropes. www.360conditioning.com

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Dcore Training Shorts

Lightweight shorts in a stretch material that is ideal for functional training. www.sweatinstyleactivewear.com

King Kong Bag 2.0 $99.95

â&#x20AC;&#x2DC;Necessity is the mother of inventionâ&#x20AC;&#x2122;, and this rings true for the classic King Kong Bag! Fits all the right combination of pockets, shoe compartments and gear. This will prepare you for anything. www.kingkongapparel.com

REHAND 7751 KNEE SUPPORT $55.80

Anatomically shaped knee support that offers warmth and pressure relief and gives improved coordination. Used for strains and injuries. www.rehband.com

Dcore Training Tank

A casual fit that is in 100% performance fabric to ensure that you stay fresh during a gruelling work out. www.sweatinstyleactivewear.com

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Y O R T S DEEVERY OBSTACLE THE ULTIMATE INTRAWORKOUT OPTIMIZER Mettle is loaded with 10g of BCAAs to give your muscles what they need to recover while you train. It also contains 6 pH and pathway nutrients to maximize your body’s own production and prevent gastric destruction so you benefit from the full potency. Push harder, last longer and destroy every obstacle.

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FUEL YOUR PASSION™ www.precisionsupplements.ca

26 29 32 40

3, 2, 1,...GO! Get Fit in a Flash CEO Workout—Gettin’ Down to Business HIIT Cardio With an Uppercut War on Legs

TRAIN Happy new you!

PHOTO: MARIE-LYSSA DORMEUS

IF YOU’RE TIRED OF BEING IN A RUT, ITS TIME TO TAKE THE ACTIONS NECESSARY TO GAIN MOMENTUM.

This is not your practice life. It is time to buckle down and slam some iron around if you want a body that makes you happy. If you think a six-pack is made by holding your breath between episodes of Game of Thrones then you better think again and get with the program. It is beach season so that means it is also the season to get ripped. With Muscle Memory in hand you are equipped with workout technology and know-how that can benefit anyone’s body, as long as you actually take the action. So put your latte down, get your shorts on and get ready to sweat.

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3, 2, 1...

GO! Lights, Camera,

Action

FOUR EXERCISES TO WORK YOUR BODY FROM THE TOP TO THE BOTTOM. WHEN YOU ONLY HAVE 15 MINUTES, THERE’S NO NEED TO WAIT FOR A MACHINE By Meaghan Terzis PHOTOGRAPHY BY LIANA LOUZON

Kettlebell Swing

Sets 3 Reps 10-12 Rest 30 sec

❶ Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent, look straight ahead. Hold the kettlebell between your legs using a twohanded, overhand grip.

MEAGHAN TERZIS is not only a top Canadian fitness model having appeared in dozens of publications, but a proud mother of two, and champion bikini competitor in the Ontario Physique Association. musclememorymag.com | 26

❷ Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs, squeeze your glutes to extend your hips and swing the weight up. Let the weight swing back between your legs as you bend your hips and slightly bend your knees. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.

For the average person, there is no need to bring the kettlebell to a position over your head before bringing it back down. Bring the kettlebell to a position just above your sight line.

Ball Slams

Hip Thrust

Sets 3 Reps 1 Rest 45 sec

Sets 3 Reps 12-15 Rest 30 sec

❶ Sit in front of a bench, knees bent and feet flat on the floor, lean your upper back against the edge of the bench, holding a barbell or a plate on your torso or hip.

❶ Grab a medicine ball and hold it above your head. Your arms should be slightly bent. Set your feet shoulder-width apart. Reach back as far as you can.

❷ Keeping your knees aligned over your heels, raise your hips to form a straight line from your knees to shoulders (make sure to drive up through your heels) with your upper back resting on the bench. Pause at the top for a one full count. Slowly lower your hips, stopping when your glutes are a few inches off the floor. Repeat.

❷ Slam the ball to the floor in front of you. Throw the ball at the floor forcefully. Bend down and pick up the ball and repeat.

TRAiner

TIP

Keeping your back straight on the corner of a bench may be difficult. Use a yoga mat to place over the corner of the bench to both cushion your back and to help provide resistance against slippage over the corner.

Reverse Fly

Sets 3 Reps 12 Rest 30 sec ❶ Stand tall with feet shoulder-width apart, knees slightly bent, and back straight. Holding a dumbbell in each hand, with palms facing in, hinge forward at the waist. Brace your core, with elbows slightly bent. ❷ Raise the weights out to the sides and up as far as you can, squeezing your shoulder blades together; lower back down.

MAXIMIZE RESULTS

Concentrating on the finer points will give you the most effective workout. GET A FULL STRETCH Slowly and deliberately bring your arms together without dropping them into your lap. Your rear deltoids will be able to stretch more fully the higher you keep your hands. TECHNIQUE IS EVERYTHING Use a smaller weight to zero in on full range of motion with maximum squeeze and optimal stretch positioning. TRAP GROWTH For an advanced option, add in a shrug and hold standing tall at the end of your set.

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â&#x20AC;&#x153;Whatever challenge I take on, Rehband is there to support me.â&#x20AC;? Camille Leblanc-Bazinet, Crossfit athlete, among top 10 fittest women on earth

@rehband, #rehband, #rehbandgameon, www.rehband.com/gameon musclememorymag.com | 28

Working out? Between business meetings, dinners with clients, and a night on the town, today’s modern CEO has no time. Muscle Memory spells it out.

CEO Workout PHOTOG RAPH Y BY LIANA LOU ZON

ver the next few issues of Muscle Memory, celebrity men’s physique model Rob Riches will share some of his exercise programs that has helped him to create his chiseled body. These are tried-and-tested, programs that will work for all body shapes, targeting specific areas to achieve a hard, chiseled look. “I always incorporate these weight training exercises into my workouts. When it comes to chiseling the body, there is no substitute”. Start your chiseling program by super setting exercises for your chest and back. My interpretation of super-setting is to work one muscle group, then immediately work an opposing muscle group. Then rest for 90 seconds. Then repeat 3-4 times. This allows you to optimize your time in the gym by working two muscle groups in a shorter period of time. This is also referred to as volume training. It’s very intense and you keep the reps higher than normal. The rests are short, forcing a lot of blood into your muscle, causing a phenomenal pump. If you have any doubts, just try it. You won’t be disappointed.

“I always incorporate these weight training exercises into my workouts. When it comes to chiseling the body, there is no substitute”.

NO TIME?

No Excuse! The CEO that neglects his body sends a clear message to employees that being fat and disengaged is just fine... musclememorymag.com | 29

BENT OVER BARBELL ROWS INCLINE DUMBBELL PRESS 01

Back Exercise 1 Super-set with Chest Exercise 1 Wide-Grip Bent-Over Row 1st set 15 reps 2nd set 12 reps 3rd set 12 reps (on a heavier weight than 2nd set) 4th set 10 reps This exercise will build you a great looking back. It is very important to do this exercise with the best possible form. Your feet should be shoulder-width apart, knees slightly bent, stomach sucked in. Keep your back straight. People with any back injuries should opt for a wide-grip seated row. As with all exercises that require you to be on your feet, you should do a full body assessment before you start to ensure you have correct posture and alignment for the exercise you are about to do.

KEEPING IT EXCITING Volleyball Indoors or on sand is a fun way to socialize and keep the muscles toned

ROWING Rowing is excellent for arm and shoulder strength and is a great way to spend more time in nature

PLAYING BASKETBALL What CEO doesn’t love to run around shooting some hoops?

YOGA Breathe in, breathe out - reduce stress to stay strong.

Chest Exercise 1 Super-set with Back Exercise 1 Incline Dumbbell Press 1st set 15 reps 2nd set 12 reps 3rd set 12 reps (on a heavier weight than 2nd set) 4th set 10 reps

KICKBOXING This is a fantastic way to get out aggressions and stress!

SWIMMING Front or back stroke, butterfly or frog, swimming is a low impact workout on the joints.

Set the bench on a 45º angle. The incline allows you to target the upper part of your chest, which is often neglected. Choose a weight that you are more than capable of lifting. If you feel uncomfortable lifting dumbbells, use an incline press machine

PLAYING SOCCER Run, chase, run, score soccer is great isn’t it?

HIKING Getting outside for some fresh air is a great cardiovascular activity to clear the head

PRO TIP With more sets you’ll need more rest but don’t exceed a rest time of 2 minutes.

EXERCISE

SKIING Snow bumming you out? Go make use of the white stuff for a leg burn, or at least use it as an opportunity to hunt snow bunnies

SET

REPS

REST

01: Wide Grip Bentover Row

10-15

60 sec

02: Incline Dumbbell Press

10-15

60 sec

03: Dumbbell Rows

10-20

60 sec

04: Cable Crossover

12-20

60 sec

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90%

Of CEOs played team sports in school and report that their experience in sports has helped them in their roles

SUPPORTED DUMBBELL ROWS CABLE CROSSOVER 03

Back Exercise 2 Super-set with Chest Exercise 2 Dumbbell Rows 1st set 20 reps 2nd set 15 reps 3rd set 12 reps 4th set 10 reps As you complete the reps, increase the weight, using increments that allow you to maintain good form. When performing any one of these exercises, it’s important to maintain the natural curve of your lower lumbar to avoid recruiting your abs. Keep your chin up, your chest high and squeeze through your back. I know it’s difficult, but try to visualize pulling with your back, not with your arms. When doing high reps of any exercise, it is important to stay focused throughout the entire set, not just during the concentric phase (pulling of the bar), but also during the eccentric phase (when lowering the bar). You should be thinking about the muscles you’re using throughout the entire range of motion. Don’t rush it. It should take three seconds for the downward motion. Pause for a moment and squeeze then release slowly or push to the top of the movement, while trying to make that mind-body connection.

Chest Exercise 2 Super-set with Back Exercise 2 Cable Cross-Over 1st set 20 reps 2nd set 20 reps (on a heavier weight than 1st set) 3rd set 15 reps 4th set 12 reps

Starting with the cable-cross over is an excellent way to isolate your chest muscles and get an amazing pump while you have lots of energy.. With this exercise it is imperative that your form is perfect: keep your shoulders back, your arms locked in a slightly bent position and squeeze down through the chest. Once

you are in the start position do not move your torso, keep it at a 45 degree angle as you don’t want to use momentum to achieve the contraction. After your 4th set, you want to hit total muscle fatigue and create maximum blood flow to your chest. Do this by using a lighter weight and increasing the reps.

Rest times between transitions is 2 minutes.

TIP

Before any exercise with weights, check that your body is in the correct position. Start at your feet and check that they are shoulder width apart, knees slightly bent, hips are straight, stomach is in to active core, shoulders are back, wrists are locked, chin is up and head is facing forward.

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HIIT the

Cardio Build bone mass and increase fat burning

By Mi ch elle J ea n pier re

PH OTOGRA PH Y BY LI ANA LOUZON

There are two types of exercises that are important for building and maintaining bone density: weight-bearing and muscle-strengthening exercises. Exercise that forces the body to work against gravity -- like running, jumping and weight training are most effective in building bone density. In contrast, low- impact activities, such as cycling or swimming, put relatively little stress on the bones. Bone is a living tissue, it reacts to exercise by becoming stronger, by subjecting healthy bones to impact exercises you can help to add mass and increase bone density. Try adding these 1 minute bursts of HIIT cardio to your existing weight training program to build bone mass and reap the benefit of increased fat burning exercise. Remember to challenge yourself! musclememorymag.com | 32

training

Safety tip! Focus on bringing your knees towards your body centre, so that you donâ&#x20AC;&#x2122;t hit your arms during the movement.

GETTING SET UP & EXECUTING

LEGS OUT STRAIGHT Starting with a traditional pushup position, place your feet together so that there is no gap.

MIND THE CORE This is a core-strengthening exercise, so before you begin, tighten the core to stabilize your starting position. Then with each repetition, keep concentrating on tightness throughout the core to accelerate the movement.

Mountain

climbers * From a plank position, alternate bringing knees to chest. You may add a jump for more advanced movement. Intensity is key here.

FOOT CONTROL If you have big shoes, they will slow you down. Keep your toe pointed out straight while your leg is in motion to keep it from catching the ground.

WANT A CHALLENGE? Once you can do mountain climbers in your sleep, try them with your arms folded on a stability ball to really rock your core. Once youâ&#x20AC;&#x2122;ve mastered that, straighten your arms on the ball to really wow your fans in the gym.

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Heavy bag Work

(punching/kicking combinations) Heavy bag work is a great way to build bone mass and to get that heart rate pumping! Try front kicks, side kicks, punching combos (jabs, hooks, crosses). Then once you feel comfortable you can start making up your own combos.

Keep your balance when doing bag work. Throw punches at the bag, donâ&#x20AC;&#x2122;t throw your body or your shoulders and donâ&#x20AC;&#x2122;t push at the bag. Know the length of your arm and punch to make contact. Keep your core fully engaged through both punching and retracting.

Safety tip! When doing any punching bag work, you should wear wrist wraps or gloves to protect your wrist joint and your knuckles!

2 musclememorymag.com | 34

training

Push-up

Safety tip!

Burpees *From plank position, do a push-up, jump (or step) both feet in, then spring high into the air, repeat.

Concentrate on creating a straight connection through your wrist to channel your weight, or use a glove that supports the joint.

3 musclememorymag.com | 35

training

Alternate

moves (not pictured): ď&#x20AC;źFast high knee running on the spot ď&#x20AC;źSpeed skaters (lateral movement) ď&#x20AC;źJumping lunges (alternating)

Focus on a powerful jump with a gentle landing. Keep your glutes engaged throughout the entire movement to get the maximum butt effect!

Safety tip! Keep your arms up at all times and your back straight so that you avoid hitting your elbows on your knees and punching yourself in the face!

Squats jumps

The takeaway: Run and jump fast and hard; your bones will thank you.

Please note that adequate calcium intake is critical for achieving a high peak bone mass and slowing age-related bone loss, and may be essential for reaping the benefits of exercise.

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Michelle is a fitness personality/ cover model, makeup artist, and professional stunt performer for film and television.

perfect balance

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Fit yoga

Faster recovery, greater flexibility, and increased strength

f I had a dime for every male client to scoff at the suggestion of taking up yoga to improve their performance, I’d probably have… well… at least ten bucks. Yoga’s gotten a bad rap for being “a chick workout”, “slow”, “boring” and “a waste of time when training to build muscle,” but the truth is incorporating yoga into your training routine actually drastically improves your flexibility, strength, and athletic performance. How does this all actually happen? Simply put, DOMS (delayed onset muscle soreness) is the result of chemical irritants

that develop from the stress placed on the muscle tissue during a workout. Increasing blood flow sends oxygen and healing nutrients to stiff muscles, washing away the waste. Yoga, and its three dimensionality of the movement, makes it one of the most effective recovery exercises. The best style of yoga for athletes is a combination of Ashtanga and Power, as both flow a bit more quickly and shouldn’t bore you to tears. See if your gym offers a yoga class and try it! In the meantime, get yourself acquainted with a few of these challenging poses.

The best style of yoga for athletes is a combination of Ashtanga and Power, as both flow a bit more quickly and shouldn’t bore you to tears.

For athlete’s yoga plays an even larger role in prolonging competitive careers because the muscles of an elite athlete require more of the fluid movement provided by yoga. Yoga can also allow for a healthier transition from the pre competition and the post competition phase of an athlete’s training cycle. A body that is kept supple can positively adapt to change.

supplements to improve your recovery GNC Pro Performance® L-Glutamine Supports the prevention of muscle breakdown and helps improve immune system functioning.

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GNC Pro Performance® AMP Amplified Creatine 189™

Improve the quality of your workouts, and the speed and size of your muscle recovery and growth.

GNC Triple Strength Fish Oil 1240

Supports the body’s natural anti-inflammatory response while promoting optimum health

GNC Pro Performance® Whey ISO Burst

This powerful formula feeds hungry muscles with 40 grams of protein per serving.

Anyvittasana

Also known as: Standing Backbend Benefits: Stretches shoulders, front of body Opens the chest, also referred to as â&#x20AC;&#x153;heart openerâ&#x20AC;?

Adho Mukha Svanasana Also known as: Downward Dog, Down Dog Benefits: Stretches and strengthens the whole body

Utthita TrikonasanA

Also known as: Extended Triangle Pose Benefits: Strengthens the legs, stretches the groins, hamstrings, and hips, opens the chest and shoulders.

27%

Of men admit to having tried yoga class and enjoyed it

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“Carved, huge, rippling legs are an impressive sight to behold” By Joe B a ba uta PHOTOGRA P H Y BY ARNO NASSHAN

War on Legs musclememorymag.com | 40

E TIP

DO NOT ATTEMPT HEAVY SQUATS WITHOUT A SPOTTER . Always use a spotter for your last and heaviest work sets.

Every bodybuilder wants a huge pair of legs. Carved, huge, rippling legs are one of the most impressive sights to behold on a bodybuilding stage. They send a message of strength and preparedness and often separate first place from the pack. You know without a doubt that this competitor has been very serious about their leg training. Attaining a pair of well developed legs is no easy task! Doing monster squats until you puke is not like performing a comfortable set of bench press and not for the faint of heart. To put it simply, training legs for

muscular development is simply too hard for most people. Unless you are very, very committed and willing to put your heart and soul into your leg training, you won't develop the legs you want. If you want to grow a pair… you have to be willing to go to hell and back under the squat rack. Here is a workout that is sure to test your fortitude, if you stick to it, lift heavy, and keep the intensity level high, your legs will grow like weeds Warm up: 5 minutes on the exercise bike. Don't go too crazy here because you simply want to get the blood flowing.

Exercise #1 - Leg Extensions

back to about 60% to 65% of your max.

Try doing 4 sets of 20 repetitions. Use a light to moderate weight that you can perform in strict fashion. Rest about 20 seconds in between each set. After you’ve completed each set, do some stretching for your legs.

Exercise #2 - Squats

Now that your legs are warmed up, it’s time to start getting serious. Try using the following set progressions: Warm up: 1 x 20 repetitions; Set one: 1 x 8 repetitions; Set two: 1 x 8 repetitions; Set three: 1 x 6 - 8 repetitions; Set four: 1 x 6 - 8 repetitions; Set five: 1 x 20 repetitions; Set six: 1 x 20 repetitions. Warm up set For the first set, pick a weight that you can do quite easily for 20 repetitions. 40% of your max. Set#1 For set one, you want to do about 60% of your max. Set#2 For set two, you want to do about 70% of your max. Set#3 For set three, you want to do about 80% of your max. Set#4 For set four, you want to do about 85% of your max. Set#5 For set five, you want to decrease the weight

Exercise #3 - Leg Presses

3 sets of 12 By now, your legs should be filled with blood and pumped up. You’re now going to perform 3 sets of 12 with the leg press. Set#1 For set one, you want to do about 60% of your max. Set#2 For set two, you want to do about 70% of your max. Set#3 For set three, you want to do about 80% of your max.

Final Exercise - Stiff Leg Dead Lifts

At this point, you’re probably in no mood to do stiff leg dead lifts. However, this is a necessary exercise and the only one you need to build your hamstrings. The good thing is that you don’t have to go super heavy and it is a relatively easy exercise to do. Try and do: 4 sets of 12 repetitions

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KIP G N O H C

d Unchaine Inside the

er d buil y d bo mind of a

s and nd e r t h t i w ed ll i f o be s t i s s y s a e n lw t i a F m e se e pl o e p to e nd m a e , h c s fads t s e t e la h t r o f ck. i g u n i q k d e loo pp i r t r ge o t e v h i g i r e d w e e h s t e lo v ha s l a u d i v i l nd a e r e Few i v e i h c to a e r i s e d nd a . t s a l t a h t results RMEU S ARKE A DO AN IE C L H P IE - LY S S E T S MAR BY Y B Y RA P H P H OTO G

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Even fewer are interested in making fitness a lifestyle. However, those willing to go through the personal sacrifices required for true fitness will receive abundant rewards, provided they have the patience. Kip Chong is one of those people. His dedication to fitness and bodybuilding has put him on the path for many personal benefits. I recently had the pleasure of sitting down with Kip to discuss his fitness career and how bodybuilding has become a major part of his lifestyle. His responses were thought provoking and inspirational for anyone interested in incorporating serious fitness into their lives. During the course of our discussion, Kip spoke candidly about his view of bodybuilding and what inspired him to dedicate so much of his life to this difficult and strenuous journey. As Kip said, it is a lifestyle that one must be fully immersed in before reaping personal gains. Even then, there is no guarantee of success. Success in any fitness or bodybuilding pursuit takes years to achieve. Many people who get involved in new fitness pursuits want results in just a few months. Kip Chong is painfully aware of just how long it takes to “get big.” That doesn’t mean you won’t see some results quickly, butif you want to achieve the “big goals,” it’s going to take time and effort. Kip is an admirable example of the true path to bodybuilding success. Of course, as Kip repeated

“I didn’t start this journey with the thought of ever becoming a bodybuilder. musclememorymag.com | 44

MMfeature get into it. It certainly wasn’t for Kip: “I didn’t start this journey with the thought of ever becoming a bodybuilder. The idea of being a bodybuilder didn’t enter my mind for many years after becoming attached to the gym. Every bodybuilder has a different inspiration for what got them started in the sport. For many it was the documentary Pumping Iron. That wasn’t it for me. Arnold Schwarzenegger was one of those responsible, but for me it was seeing him in Conan the Barbarian. I must have watched that movie 25 times to date and I still feel the same when I see him transform from a boy into an adult . . .It is one of my all-time favourite movies. It was that movie and a repeat of Lee Haney in the 1984 Mr. Olympia contest that did it. I remember sitting in the living room watching it, mesmerized at the amount of muscle on this guy.” While seeing a bodybuilder might get us into the gym, the only thing that can really make us dedicated to the sport is lifting the weights. It’s amazing to look at Kip now and think that he didn’t intend to look like this. Once the bodybuilding bug hits, though, it doesn’t quickly go away. Knowing how Kip got into body time and time again, bodybuilding is more than just a sport or a career. In fact, he doesn’t even view it as such for himself. When I asked Kip what he did prior to starting his fitness career, this is what he had to say: “I wouldn’t call what I’m doing a career, not until I start collecting paychecks and the bodybuilding lifestyle becomes my livelihood. What I am doing, however, takes up more time and focus than many people’s careers do. What I am doing is following through with one of my passions. I am living a lifestyle filled with many sacrifices as well as many personal rewards that may or may not lead to any financial gain.” Interested in knowing more about what inspiredhim to sacrifice so much to get where he is, I asked why he started bodybuilding. Kip’s response revealedhis knowledge of the industry, sharing that it isn’t only about lifting weights and living the right lifestyle; it’s also about immersing oneself in the history of the sport. You need to know about the bodybuilders who came before you in order to be successful today. Even then, having the desire to be a bodybuilder might not be why you musclememorymag.com | 45

MMfeature

building, I wondered how exactly he gained his instruction in the sport. “There weren’t any special classes to get started. I started reading Flex Magazine and Muscular Development magazine, joined a gym, and paid attention. I couldn’t get enough info. A few years later, I found a book that really helped me to understand how to lift and which exercises really worked which muscles. It was Arnold Schwarzenegger’s Encyclopedia of Bodybuilding. That book to me was gold. I still have a copy of it.” Although there are plenty of bodybuilding books, we often think of brawn over brains. Kip shows us just how untrue this statement is. When it comes to bodybuilding, knowledge is power. That’s why I wanted to know if he could shed some light on common mistakes that beginning bodybuilders make: “I’m not sure if it’s a mistake common to bodybuilders or just those looking to engage in weight training to build a better body, but most people are not patient enough. They don’t want to put in the work to see musclememorymag.com | 46

results. They want it quick and fast . . . No one wants to hear 5 years, 10 years, 15 years. They want to hear six months, two years. That they can understand. Bodybuilding is a game of consistency. Go beyond yourself, beyond your norm, and stay consistent and you will grow. Some will grow faster than others, but at the end of the day, the battle is only against yourself.” I had to know if Kip really enjoyed his “career”: “To me this isn’t a career but a lifestyle, a personal journey. I do hope that soon things will change and I can make a living doing what I love, but if I don’t, I sure as hell wouldn’t stop doing what I do. I’ll still enjoy every aspect of it, from crushing the weights five to six days a week, to preparing my meals to support growth, to dieting for 16 weeks in preparation to compete. I still enjoy pushing my body past that threshold and seeing what gains I can create. I still look forward to bringing my best to the stage and going up against some of the best physiques in the country—and soon the world.”

Even though Kip insisted that bodybuilding isn’t a career to him yet, I had to know more about his future plans in the sport: “The next step for me is earning my IFBB pro card so that I can take this game to the next level and showcase my physique alongside the best in the world.” The interviewoffered real insight into the mind of a bodybuilder. After speaking with him, I have even more respect for everything bodybuilders put their bodies and minds through to achieve their physical stature. Of course, I couldn’t resist asking one more question, and I think his answer will hit home for every aspiring bodybuilder. I asked Kip for just one piece of advice for anyone, no matter their current level of health. He left me with this nugget of wisdom, and that’s how I will leave you: “No matter what you do, always take a minute to pat yourself on the back. Acknowledge the hard work you are doing, and take note of the results from that work no matter how small they may be.”

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COMPLIMENTS

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INSPIRE

2 4 7

Motivation: with Simone Sinclaire Perspiration: Performance Abs

Natural Edge

ROCK YOUR

BEST BODY

LisaMarie Zbozen is a personal trainer to a global audience of hundreds of thousands of fitness enthusiast who tune into BodyRock.tv – a social media fitness phenomenon servicing a community with new workouts, nutrition and inspiration everyday!

What is your greatest motivation?

Helping people and doing something I love. Sharing the journey of people who take part every day, seeing them change, grow and share their experiences is an amazing thing. I am blessed that they choose to train with me and I never take that for granted.

LIFE OF AN IFBB PRO MOM Simone Sinclaire Pregnancy Fitness Routine

hate to be the one to admit it but there absolutely IS such thing as a “get fit quick” plan. You might be surprised to hear that it doesn’t include any pills, potions, powders or “buy in the next 5 minutes” products as seen on TV. In fact, not only can it not be bought but you may already have a few stashed away at home. Stranger still is that this valuable body transformation tool could also be the reason why you’re setting new fitness goals to begin with. Sound crazy? Well, kids can be. Kids? Yes, kids. From a professional bodybuilder and mommy of now nearly 4, here is how something as simple as putting down the diet book and picking up a baby instead, built me my fittest body yet. Like most women and perhaps just like you, I’ve spent most of my adult life trying to literally “fit” in. Fit into the jeans. Fit into the dress. Fit into the bra. Fit into the ideal. The ideal wasn’t necessarily my own, but regardless and with everything that I had, I followed each step of the latest craze’s How-To, in order to be that perfect fit. While I may musclememorymag.com | 2

have lost the weight, with that I usually also lost a bit of my mind and a bit more of my sense of self. How anti-climactic to shed the body fat and in its place find feelings of emptiness and regret? I recall with each new program eventually liking what I saw in the mirror but not at all liking who I saw. I once believed that if only I could look a certain way, I could then also be truly happy. What I eventually realized is that focusing only on the end goal as the prize, eliminated the pride in process; the most gratifying prize of all and precisely where our happiness can be found. The process is the prize. Let me repeat that; the process (and not the final product) is the prize. So, if the process is the prize then the win can be celebrated long before we cross the finish line. Problem is, most weight loss how-to guides aren’t written with this hard fact in mind and in all likelihood, are setting you up to lose the prize and sight of yourself. Here are a few questions that

motivation most weight loss plans strive to answer: 1. How will you workout? 2. How often will you workout? 3. With how much intensity will you workout? 4. Which foods will you eliminate from your menu? 5. Which limited list of foods will you eat from? 6. How much water will you drink? 7. When will you sleep? Sadly, this is a relatively exhaustive list. Let’s call this, The Logistical HOW. Now what if I told you that there was another HOW altogether that when used as a gauge can effectively measure the value of any Logistical HOW or structured weight loss plan, making it virtually impossible to ever again take on a plan that isn’t perfectly suited to your lifestyle and goals? There is and I like to call it, The Ethical HOW. The Ethical How is a series of questions that only you yourself can answer and as far as I’ve found, is the missing link between looking the part and feeling it too. Essentially, what you’ll be scripting isn’t how you will physically address your body transformation goal but how

you will emotionally address it. Here is some of what my Ethical How looked like as I prepared for my last national level bodybuilding competition: 1. I will feel proud of the steps that I took to achieve my goal. 2. I will feel comfortable sharing every detail of my process with my children. 3. I will only eat foods that I would be happy to feed to my children. 4. I will only train with a level of intensity that I would deem safe for my children. 5. I will speak to myself in the same nurturing way that I speak to my children. 6. I will share every detail of my goal with my children and be honest with them about my level of adherence along the way. 7. I will set my goal in such a way that will allow me to uphold the amount and quality of time that I spend with my family. 8. I will make them proud. On my most challenging days in the kitchen, in the gym and in the mirror, I’ve been tempted to take the easy, albeit

dangerous, way out and sometimes even quit. Measuring those options against the gauge that is my own Ethical How has ALWAYS given me the clarity I needed and ensured I stayed the course that meant so much to me. I truly cannot imagine anything worse than disappointing my children or feeling as though I was dishonest with them. Keeping them as the inspiration behind my Ethical How and therefore as my spirit’s accountability coaches has turned my otherwise difficult and sometimes frustrating physical transformation into one founded on realistic goals and a process deeply-rooted in health and happiness. Now this does not in any way mean that the road won’t still offer it’s fair share of obstacles. It absolutely will. The beauty here is that in lieu of waiting to celebrate until the obstacle is overcome, along with your family, you’ll be able to stop and celebrate the fact that you overcame the desire to stop climbing and instead chose to push onward. So, perhaps having an Ethical How won’t do much in the way of getting you physically fit quick but rest assured that it undoubtedly will do everything in the way of instantly getting you mentally and emotionally fit enough to see your physical goal to completion. Because there is no greater joy as a mother than bearing witness to our children champion their own adventures and goals, we champion our own and become the inspiration that they are to us. Each issue, MUSCLE MEMORY brings you athletes and trainers that will motivate you!

*Simone Sinclaire is a 4x Canadian National Bikini Champion and IFBB Bikini Professional athlete. She is a mother of 3 and is currently pregnant with her 4th baby; due this July. Simone is a certified nutritionist, registered hypnotherapist, master trainer and online transformation coach who through her work, writing and activism hopes to inspire a balanced approach to self-transformation and self-love. She can be found at www.simonesinclaire.com

4 Tips On How To Stay Motivated When You’re Ready To Quit:

Baby Steps – We have to crawl before we walk and walk before we make a mad dash for the finish line. Consider your ultimate goal as the result of a series of smaller milestone accomplishments. Triumph those more achievable goals and you’ll eliminate feeling overwhelmed by the big one.

Always a Party – You don’t need to wait until the big finale to enjoy a big celebration. To that list of smaller milestone accomplishments, be sure to attach coordinating rewards. Looking back at your entire process, you’ll be left with great memories and looking ahead at the finish line, you’ll see so much fun to be had.

Pay to Play – The simplest way to make something feel valuable is to invest in it. Taking on a coach or a nutritionist, signing up for a couple fun fitness classes or even a bootcamp at your local park is likely to keep you feeling engaged and on the line.

From The Rooftops – Share your goal to succeed with people who will make your success their goal too. Whether it be your partner, a best friend, your children, your social media friends or even a group of like-minded individuals.

Let’s get this out of the way. There’s a saying in the fitness community that “six packs are made in the kitchen, not the gym.” That’s an oversimplification, but it’s mostly true. The fact is that we all have abdominal muscles, it’s just that most of us can’t see them under that fat

Rock your

musclememorymag.com | 4

Core

perspiration

BY THE SCIENCE You might think that 1,000 crunches a day is the key to burning that fat off. It’s not. While they won’t hurt, 1,000 crunches isn’t generally the best cardio. In order to burn fat you need to create a caloric deficit. In other words, you need to use up more calories than you consume so that your body is forced to burn the excess calories you have stored as fat. You know. Eat right and exercise.While diet is arguably the most important factor, there is one other thing you can do (that’s right, just one): you can make your abs bigger. Looks aside, there are actually a lot of functional benefits to bulking up your abdominals. As with any other muscle group, size equals power. Having a more powerful core will help you align your posture, it will reduce fatigue

POWER ABDOMINAL WORKOUT TRIFECTA BICYCLE CRUNCHES Laying flat and holding your hands to the side of your head, alternate brining your elbow to the knee of the opposite leg. Do so at an accelerated pace without allowing your head to touch the floor for a challenge.

in repetitious physical tasks, and it can go a long way in reducing injuries, especially to your lower back. Larger, more powerful muscles also tend to atrophy slower. In other words, you retain the benefits longer, generally speaking. And muscles burn calories, so the more muscle you have the more efficient you are at burning fat and/or keeping it off. A study was led by Peter Francis, Ph.D., where researchers compared the effectiveness of 13 most common ab exercises. They used electromyography (EMG) equipment to monitor each participant’s muscle activity as they exercised. As a base-line for the comparison they used the old traditional crunch. The results of the top 3 best abs exercises focus on different area of your abdominal muscle. Which means you can combine all 3 into one powerful ab workout. Bicycle Crunches Supported Knee Raises Stability Exercise Ball Crunch

Fuel your Performance

Shakes 1 medium ripe banana, peeled 1⁄2 cup nonfat milk with DHA (docosahexaenoic fatty acid) 1 tbsp ground flaxseed 1 scoop vanilla-flavoured whey protein powder 1 cup ice 

Prep time: 5 minutes Serving size: 1 (about 3 cups) Feel energised by chasing away inflammation with this full-body strengthening shake 

Ingredients:

1 cup seedless red grapes 1⁄2 cup fresh blueberries

Method:

In a blender, place grapes, blueberries, banana and milk; process for 30 seconds or until completely blended. Add flax seed and protein powder; blend for 15 seconds or until incorporated. Add ice and blend until smooth. Serve immediately. 

Nutrients per serving:

Calories: 438 Protein: 34 g Carbs: 77 g Fat: 2 g Sat. Fat: 0 g

Do one round of all 3 exercises without any rest in between. Once you finish one round, immediately go for another. Repeat 2-4 times

SUPPORTED KNEE RAISES Whether its on a Roman chair or a chin-up bar, support your body up off the ground and bring your knees up by pivoting at the hips. To really play with fire, use a slow tempo and keep your legs straight. (RED TEXT) STABILITY BALL CRUNCH Because the stability ball is designed to be unstable, your abs do more work just keeping you on the top of the ball. Small muscles that would not typically get activated are worked giving you a complete abdominal annihilation.

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The Natural

Edge By Chris Pieneman B.A.Sc., EIT

No, this is not actually a column on natural muscle, though you will see many athletes who have competed in the Ontario Physique Association’s drug-tested shows on these pages among others. This is also not a column where I proceed to bash open shows, competitors, gear or such things, so let me be clear; I don’t bash – so if you think you see a bashing, it’s not actually a bashing, it’s just something clever that I’ve written that you might have feelings about. If you feel empowered by anything in this column, make all the meaning you want out of it and make it your instrument to achieve. This column is actually about confidence. Confidence is – in nearly every situation you can imagine – the natural edge. With confidence, the little voice in your head says good will happen and says you have it going on. Lacking confidence, the little voice in your head makes you wrong for the way you look, speak, act and it even makes you wrong when you achieve things you set out to do by diminishing your achievements. I will also discuss body image, as body image is at the core of confidence for so many applications in life, including the

sport of bodybuilding. I know the trick that the voice in my head starts to play after a competition is the same voice that many of us have. For me, it starts to diminish all the hard work I put into my prep, and starts to tell me I need something other than what I have regardless of what my goals in life might be. Though ambition plays a part, I will explore that topic in and of itself. Need is a strong word if you think about it; it implies despair if the need goes unfulfilled. “I need gas” the implication of which is having no gas and being stranded. “I need to eat” the implication of which is going hungry and starving. “I need to get bigger” the implication of which is staying the same size. One of these needs is not like the other, but too often that little voice tells me only “I need to get bigger” instead of “I need to get bigger if I want to place higher in bodybuilding shows” and without that context, I, like any other person, am deprived of confidence about my body image. The trick to confidence is that it is actually a choice. Confidence is as much of a choice as it is a choice to override the little voice in your head with thoughts you are consciously making. Every time you tell yourself “it’s no use” or “I’m not” you are dealing with a lack of confidence in the moment. To overcome it, you need only make the realization that it’s there, and think of actions you can take right now in defiance of the “I’m not” statement your mind threw at you. Mastering this trick takes time. Realizing your choice in the matter with velocity every time the little voice starts to call you too fat, too skinny, too hairy or too fugly takes a lot of practise. Coincidentally, it takes about just as much practise as it takes to build that body of your dreams.

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Talk With the Hands By Vane ss a Rojas , B S c. P h oto g r a p h y by C h r i s P i e n e m a n

Our hands play a major role in communicating our messages. Often acting on their own, our hands naturally follow our conversation, express our emotions and shape our messages through their graceful gesticulations, though both extreme gesticulation and silent hands can be the death of your message. When it comes to competing and posing on stage, a competitorâ&#x20AC;&#x2122;s hands are his or her sole means of communication, they can enhance or destroy a pose. Movement and positioning of the hands are often one of the most overlooked aspects of posing in bodybuilding training. It is your hands that can have the most dramatic impact on the quality of a pose.

Bikini

The bikini category is a division that takes many factors into account when it comes to selecting the winner. Aside from having the body that meets the criteria of the bikini division, competitors on stage must convey a charismatic personality, confidence, positive attitude and stage presence that demands attention. As all this must be accomplished through body language, the hands play a crucial role in delivering this message. The standard front pose places one hand on the hip while the other hand rests by the side of the body. Hands and fingers should appear relaxed and soft. Be aware of your â&#x20AC;&#x2DC;restingâ&#x20AC;&#x2122; hand at all times. Do not splay, overstretch or hyper flex your fingers during this pose. Especially avoid the common mistake of looking armed and ready to shoot by letting your rested hand take the stiff shape of a pointing pistol! These hand gestures distract the judges, draw their eye away from your body and convey a message of poor muscle control.

Figure

Figure competitors have a more challenging task to convey personality and attitude through their posing since once they walk into their front pose; the head judge takes the competitors through quarter turns. Hand transitions and positioning is of utmost importance to display a winning physique. musclememorymag.com | 8

COMPETITION It is important to keep arms and hand positioning uniform throughout all the quarter turns. Arms should be slightly bent at the elbow and by the side resting on the Latissimus Dorsi muscles no more than six inches away from the hip and slightly forward. Hands and fingers should appear relaxed. Avoid stiff fingers that resemble ‘claw hands’, ‘ scoop’ hands, or the very popular loaded gun that we see too often across all the female divisions. Lastly, a strong mental connection to all your muscle groups is paramount to posing success.

Your hands are your most powerful communication tools on a stage. Mastering your hand posing will allow you to maximize your connection to the judges, communicate your confidence, and ultimately frame the physique that you have worked so hard to present on stage. Fores addum etio ina, nos, dio es et prae nossuliaedem in teludeortes menditrum iam incensu percere nemenicae fur. Serniur, novit. Ese int viribunum tem publiculest aperis maio, quam di es etem diem opublistum rem ex strat, cae mentrio cusquam consulabem

VANESSA ROJAS LAATHLETICA.COM Vanessa Rojas, BSc. is a certified Kinesiologist and Owner of La Athletica, a company specializing in competition preparation and personal training. Vanessa successfully completed a double major Bachelor Degree of Science in Sports Psychology and Kinesiology at York University in 2009. Pursuing her passion for fitness, she became a personal trainer in 2010 and has since become Ms. Ontario become Ms. Natural Physique Ontario with the Ontario Physique Association.

Competition History & Road Ahead 2013 Provincial Natural Championships Black Women’s physique overall winner. 2014 IFBB International Events Qualifier Vanessa plans to attend this event in Winnipeg August 9th to contend for her IFBB Pro Card in the Women’s Physique Division

What does it take to compete? We asked Vanessa what the top 5 lifestyle aspects that a woman has to live if she is going to compete successfully in the sport of bodybuilding. This is what she told us: Clear and Realistic Goals. Know where in the sport of bodybuilding you fit and understand where you can realistically achieve based on the reality of the other competitors in the division.

Professional Guidance. Always seek out a coach with more or higher level knowledge than you have. If you don’t think you need a coach, you definitely do.

Consistency. Being consistent in your training and your involvement in the industry keeps a steady path of growth no matter what the end goals are.

“Facta non verba.”

Assertiveness. This is akin to knowing what you want and going after it.

Be Humble. Always be willing to give back. For example, Vanessa volunteers at various OPA shows with some of her clients as trophy presentation models.

"Deeds, not words."

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Performance

13 14 15 16

Power Plate

Breaking Bad

Paleo-licious with Heather Connell

Amino Alley

IT’S all in your hands With all of the delicious, sugar-laden, mouth-watering and diet-killing cheat foods out there, YOU still solely decide what you put in your mouth.

ou have heard them all before; ‘you are what you eat’, ‘abs are made in the kitchen’, ‘bodybuilding is 1/4 gym and 3/4 diet’ - but none of those colloquialisms give you any hint as to what to eat and when. Luckily, Muscle Memory Magazine puts together a few tips each issue to fill you up with the knowledge you need to achieve the goals you set out for yourself. But in the end it is your hand doing the prep work and your mouth that consumes it, so follow up your know-how with actions that are consistent with achieving your goal.

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â&#x20AC;&#x153;

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POWER PLATE

Marinated Juicy Mediterranean Pork Ribs

I use a traditional porchetta seasoning to give the ribs a vibrant “woodsy” fragrance and taste. Fantastically juicy!

Lean, Mean, and

So Darn Good! Mediterranean pork ribs

Pork is often misunderstood to be unhealthy. Mostly because the cured, salted, and nitrate-laden cuts like bacon and processed meats have proven to cause serious health issues. But on its own, pork is a fantastic meat, especially for those wanting to get plenty of protein and little fat! It’s actually called the “third white meat!” RECIPE AND PHOTOG R A P HY BY AN D R E W M U TO

In its Nutrition section, Men’s Health UK states: Pork contains essential nutrients to feed and nourish our bodies. Among these, pork contains the performance powerhouse Thiamin, otherwise known as

Vitamin B1. Thiamin helps build and repair nerves and muscle, releases energy from carbohydrates and, most importantly to bodybuilders of all kinds - helps

to maintain an appetite. Pork also contains Pantothenic Acid, which not only helps to release energy from food, but helps to form hormones & hemoglobin.

Serves 4  1 rack of naturally raised pork ribs, uncut  1 tbsp Mediterranean spice blend  1 tsp of paprika, cayenne and black pepper 2 gloves of garlic, minced  1 sprig fresh rosemary, chopped coarsely  1 sprig of fresh thyme, chopped coarsely 1 tbsp olive oil 1 cup red wine or hot water Salt to taste 1 Rinse ribs and place in bowl 2 Rub olive oil all over ribs 3 Put all the dry ingredients and garlic in a separate bowl and mix together; rub evenly on meat 4 Lay meat on baking pan and sprinkle fresh herbs all over 5 Bake at preheated 375 degree oven for 40 minutes 6 After 15 minutes add red wine or water (for strict Paleo people) 7 Each time liquid dries up, add a little more liquid 8 When cooked, remove entire rack from oven and place on wooden serving board; pour juice all over meat for a rustic presentation to a huntsman’s feast!! www.createhealthyfood.com For an outdoor BBQ, follow all the steps (keeping lid closed) marinating meat often so it doesn’t dry out. You can even finish it off by adding a few grill marks from the hot irons – just be sure to reserve juice to pour over the meat!

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Breaking Bad Managing your eating habits By Sue R i d ge way

The key to losing weight, and keeping it off, isn’t some secret potion or magic pill. The way to lose weight is by breaking bad eating habits and in exchange, adopting good ones. Despite promises by many advertisers, losing weight isn’t a quick fix. Losing weight (and keeping it off ) is about establishing a common sense approach to healthy eating and exercise. It’s about changing habits in a way that is achievable and sustainable over the long haul. Know that with time and effort you can change your eating habits and lose weight for good!

ost Common Bad Eating M Habits can be changed. Here’s how:

Bad habit: Skipping Meals Good habit: Instead of skipping meals to save

calories, strive to burn more calories each day by sneaking in exercise whenever you can. Not only will exercise help you burn more calories while you’re actually exercising but after the workout as well. Plus working out will actually give you more energy that you can use to make healthy food choices.

Bad habit: Eating Large Portions

with time and effort you can change your eating habits and lose weight for good!

Good habit:

Retrain your mind as to what is a normal portion size. Trick your mind into perceiving bigger portions by serving your meals on a small plate or bowl. Avoid eating foods right out of the box or bag. Separate your food into individual portion sizes when you first get home from the store, before you even put the items away. Having your food already portioned out makes eating a reasonable amount a no-brainer.

Bad habit: Late Night Eating Good habit: Once dinner is over and the

kitchen cleaned, turn off the lights. The kitchen is now closed. Make it off limits until the next morning. Another good tactic, brush your teeth immediately following dinner. When your teeth feel all nice and clean, you’ll be less likely to want to eat and lose that “minty fresh” feeling. If you still find yourself being drawn to the fridge after hours, go to bed! Making sure you get enough sleep will do wonders for your weight control. Plus, if you are sleeping, you can’t be eating.

Habits Can Be Changed!

Expert opinion varies on how long it takes to change a habit. But the good news is habits are changeable. You can always break a bad habit and replace it with a good one! You just need to make the commitment to do it and be consistent. Know that your hard work will pay off eventually. musclememorymag.com | 14

THE POWER IS YOURS Habits are just choices we make without thinking about them. Consciously choose the kind of life you want to live, and go live it - one choice at a time!

performance menu

Paleo ‘licious

Going Paleo - Paleo diet is a wonderful way to keep your immune system in peak condition - make sure you get plenty of Vitamin D (leafy greens are perfect for this) and Vitamin C. It's always tough to get enough sleep during the summer, but sleep deprivation makes you much more vulnerable to disease, so try to get in at least 8 hours every night. Sticking to your exercise plan will help you handle the dog days of summer. Maintaining your routine can bring an important little bit of sanity to an otherwise sticky and draining time of year. Taking care of your health with a Paleo diet will give you the energy to handle the rough spots, and appreciate all the season has to offer. And as a bonus, Fall will be so much more pleasant when you're already set in a healthy routine, instead of trying to get back on track after a month off.

There’s No Trick to This Treat Pumpkin Pecan Pie Bars By H e at he r C o n n e ll

Makes 12 bars Pumpkin pie is traditionally a fall favourite that graces most Thanksgiving tables. These bars are a twist on the traditional with an added pecan topping. If you’re a pumpkin pie fan, this recipe can quickly be turned into a pie. Just form the crust into a pie plate and follow the directions below for the filling. Leave out the topping, and you have yourself a Paleo version of pumpkin pie! Crust 1 ¼ cups almond flour ¼ cup hazelnut flour ¼ teaspoon sea salt ¼ teaspoon baking soda  2 tablespoons maple syrup  2 tablespoons coconut oil, melted 1 teaspoon cinnamon

½ teaspoon ginger ¼ teaspoon nutmeg ¼ teaspoon cloves Filling 1 ¾ cups pumpkin purée 2 eggs 5 medjool dates, pitted ½ cup coconut milk  1 tablespoon vanilla extract  1 ½ tablespoons pumpkin pie spice Topping ½ cup almond flour  ½ cup pecan halves, chopped  1/3 cup shredded, unsweetened coconut 1 tablespoon maple syrup  1 medjool date, finely chopped 1 tablespoon coconut oil  1 teaspoon ground cinnamon

Instructions 1. Preheat the oven to 350 degrees. Line an 8 x 8-inch baking dish with parchment paper, making sure paper goes up the sides. 2. Add all of the crust ingredients to a small bowl, and use a fork to stir together until crust forms. Place the crust mixture in the prepared baking dish, and press down to form an even layer across the bottom of the pan. Bake the crust for 10 to 15 minutes until golden.

Sundried Tomato Pesto Bacon Wrapped Meatloaf Rounds

 ½ cup sundried tomato pesto, plus ¼ cup for tops (see recipe below) 1 tablespoon chopped oregano 1 tablespoon chopped basil ½ tablespoon fresh thyme 1 teaspoon sea salt ¼ cup yellow onion, diced 2 cloves garlic, minced ½ pound fresh grass-fed beef 1/8 teaspoon freshly ground black pepper ¼ cup blanched almond flour 1 large egg ½ pound fresh ground veal 4 slices bacon Sundried Tomato Pesto 3 cloves garlic ½ cup sun dried tomatoes (in oil if you can, rehydrate per instructions if dried) ½ cup fresh spinach ½ cup fresh basil (a small bunch) 1 tablespoon tomato paste ½ cup extra virgin olive oil salt and pepper to taste

3. Allow to cool completely. 4. In a food processer or high-speed blender, place the filling ingredients: pumpkin purée, eggs, dates, coconut milk, and pumpkin pie spice. Blend the ingredients together until they’re smooth and the dates are broken up. Pour the filling into the cooled crust. 5. To make the topping, add almond flour, pecans, shredded coconut, maple syrup, chopped date, coconut oil, and cinnamon. Combine and sprinkle evenly across the filling. 6. Bake for 40 to 45 minutes or until the filling is set. Allow the dish to cool completely before removing it from the pan and cutting into bars. Store the bars in an airtight container in the refrigerator for up to four days. Allow them to cool before enjoying.

Add the garlic, sun dried tomatoes, tomato paste and herbs to your food processor and blend. Stream in the olive oil until the pesto comes together. Add salt and pepper to taste. Instructions: Preheat oven to 375 degrees. In a large mixing bowl, add veal, beef, almond flour, pesto, herbs, salt, pepper, onion,and garlic. In a small separate bowl, whisk in the egg and add it to meat mixture. With your hands or a spoon, combine the mixture until well incorporated. Form mixture into 4 equal rounds and place on a parchment lined baking sheet. Wrap bacon strips around each meatloaf round. Top each round with additional sundried tomato pesto. Bake for 40 to 45 minutes or until the meatloaf is cooked to desired doneness. Makes 4 rounds

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Amino Alley

Protein is, arguably, the most talked about supplement in the world of power sport.

1.6-2.0

grams of protein per kg of bodyweight for athletes

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The same questions arise time and time again: how much? which form? at what time? fast release or slow release? animal or vegetarian? whole proteins or amino acids? Isolate or concentrates? Amino Alley is your source for an unbiased, scientific and evidence-based discussion to help you make informed decisions so you can take your training and performance to the next level.

SUPPLEMENTS 101

s much as we love to chew back protein to build lean muscle mass, we first must understand that proteins do A LOT more in the human biochemistry than just make you bigger. Proteins are responsible for our entire existence! Each protein is composed of smaller building blocks called amino acids. In the human body, there are 20 amino acids, nine of which, we must consume through our foods. These nine are what are referred to essential amino acids. If we don’t eat these essential aminos, and since we cannot make them, there is a metabolic stressor put on the body which results ultimately in poor protein synthesis. Less synthesis leads to less formation of muscle. If we take a moment to break things down to the molecular level, amino acids themselves are pretty simple structures. They are specific combinations of hydrogen, carbon, nitrogen, oxygen and sulphur bound together. The number of permutations in which these amino acids link together in sequence defines what they do in the human body. Each unique protein is ‘folded’ into a convoluted structure which governs its use and chemical reactivity. The protein can then get to work. It may regulate chemical reactions, act as a neuropeptide, assist with cellular repair, build blood cells, form components of the immune system, or, of course build muscle. It is estimated that humans have the ability generate 2 million different types of proteins, however, realistically each

person may have somewhere in the range of 50-100 thousand proteins which make them unique. It is critical for every athlete to remember that proteins are responsible for initiating virtually every chemical reaction responsible for biological activity (as enzymes). Proteins control almost every process that occurs in the 37 trillion cells in the human body. Without the appropriate balance of protein, there will be failure somewhere in our complex biochemistry. The protein demands of a power sport athlete, by nature of the type of exercise, are much greater than the average person. The ‘average Joe’ needs to consume 0.8 grams of protein per kilogram of body weight per day to maintain nitrogen equilibrium. What exactly does this mean? In essence, each person needs to have this quantity of protein to maintain function. A positive balance thus allows for periods of growth and tissue repair and is essential in times when anabolism is desired. Literature suggests that protein requirements for power sport athletes can be double that of the recommended intake for average people. The International Society of Sports Nutrition suggests quantities somewhere in the range of 1.6-2.0g/kg per day. This increased quantity is required to ensure

that protein oxidation and breakdown during protracted exercise are accommodated for while still allowing for amino acids to be available for muscle hypertrophy and growth. So if there is constant turnover of protein to maintain activity of all the cells in the human body, how do we maintain the ability to continually synthesize new proteins? Even more importantly, how do we ensure there are enough amino acids available to build muscle? To make certain that each and every one of the 20 amino acids are ready and available for utilization, human biochemistry keeps some free and available inside muscle. For a 155-pound or 70 kilogram athlete, this amounts to a little over 85 grams, of which less than 9% are essential amino acids. If the ‘pool’ of amino acids starts to decline there are only two ways to replenish them - consume them in food or liberate them through catabolism from other tissue. It makes no sense to break down muscle in order to build muscle, so the latter is not even a consideration. Athletes should consistently consume sufficient high-quality protein with all of the essential amino acids to ensure a nominal environment for protein synthesis and aggregation to optimize fat-free mass gains.

Dr. Lowell Greib MSc ND CISSN is owner of The SportLab - a sports medicine clinic delivering sport therapy and sport nutrition. His academic affiliations include the International Society of Sports Nutrition, Canadian College of Naturopathic Medicine (Sports Medicine program director) and Canadian Memorial Chiropractic College. In addition to his academic training and experience, Dr. Greib spent three years as a professional solo ultra marathon biker, is a marathon runner and nordic skier which leads to an impressive package when it comes to delivering superior care for athletes. Dr. Greib can be contacted at www.TheSportLab.ca.

TRY THESE!

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>> LOOKING GOOD

Who ever said that looking good comes easy? OK, maybe Phil Heath, but for the rest of us who arenâ&#x20AC;&#x2122;t The Gift, proper style choices befitting a chiseled or swol physique are as delicate and important as managing a 12-week competition diet. Muscle Memory Magazine has lined up a few items for your consideration to help with your daily routine of keeping it hot! musclememorymag.com | 19

Style

&beauty

Personal Favorite Sally Hansen If you want to save money, Sally Hansen has a wide variety of waxing methods. I personally love the pre-waxed strips. They are very easy to use and there is no mess. You can also cut them to the size you want. Simply put between your hands to heat. Apply one strip at a time. Rub the strip in the direction that hair grows. Hold skin as taut as can be and quickly, rip the strip in the opposite direction. Once done, apply the azulene oil included to soothe skin. www.sallyhansen.com

Reebok CrossFit Liteweight Compression Short Sleeve This compression top can be worn during or after an intense WOD. It offers UV protection while staying lightweight. With PlayIce technology providing ventilation and heat zone wicking, the body stays cool and dry. www.reebok.ca

Sonic Shorts Built for speed and made with lightweight merino fabric with a touch of LYCRA for the ultimate in fit and comfort. www.icebreaker.com

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Jana Tana If you are applying Jana Tan, make sure you get someone to help you as to not miss any spots. This is done the night before the competition. Skin needs to be well exfoliated and moisturized before application. Donâ&#x20AC;&#x2122;t apply deodorant before or after application as it will raise your Ph balance and turn your skin green. Proper application will deliver a great result! www.jantana.com

Reebok CrossFit Performance Shorts A durable short that features PlayDry moisture wicking technology to keep your skin dry and comfortable. A Lycra fly and bonded stretch gusset allow flexibility for those explosive movements. www.reebok.ca

Personal Favorite Aveno Clear Complexion Cream Cleanser I love Aveeno products – they soothe the skin and make it soft. One of my faves is the Clear Complexion Cream Cleanser. It has gentle microbeads, soy based blemish fighting ingredients and exfoliates gently to prevent after workout breakouts. This cleanser is great for acne prone skin as well. It is oil free as well as hypoallergenic for even the most sensitive skin. www.aveeno.com

Visit us online for an additional 25 Beauty tips from Natalia Zurawska Makeup/Hair specialist WWW.MUSCLEMEMORYMAG.COM

Personal Favorite Johnson’s baby oil gel Baby Oil Gel is amazing for adding sheen on the skin – much better than baby oil as it is thick and you can control where you would like to put it. Make sure to add a little to the face so the look is uniform with the body. You can also shower with it after for soft, moisturized skin. It also works really well as a makeup remover for waterproof mascara. It’s available at pharmacies. www.jnj.com

ino Icebreaker mer clothing for the cal outdoors, techni style sports and life Zeais based in New der land under foun deJeremy Moon who ogan, signs to their sl ’. ‘born in nature Quantum Plus Long Sleeve Hood Ideal for running, hiking and a training day, but also stylish enough to work as a casual weekend piece. Water and odour resistant, this stretchy midweight merino fabric has nanotechnology. www.icebreaker.com

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Itâ&#x20AC;&#x2122;s Your Journey Fitness with Jill Bunny By S t e p h a n i e C l a r k e P h oto g r a p h y by D av e L a u s

I had the honour of sitting down and interviewing Jill Bunny, owner of Fit Bunnies Fitness, Inc., to learn not only about her business but about her life, what inspired her to start her business and how she reached her level of incredible success. musclememorymag.com | 23

Through my successes and fulfilling my dreams, I hope to motivate, inspire and give women and men the push they need to believe in themselves!

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feature

QA &

Jill Bunny is one of Canada’s top ranked CBBF national bikini competitors, but as I learned in the interview, is also so much more. Jill has led a very successful, determined life to get where she is at today, helping women everywhere achieve success like she has. Jill is an inspiring, empowering woman that wants the most out of life and has taken every necessary step to achieve that. Jill’s career started when she graduated from UNB with a degree in kinesiology, from which she graduated with honors. In the end, Jill has created an amazing fitness network that inspires women of all abilities to feel motivated, excited and empowered to embrace the world of fitness and health. It is Jill’s goal to help women everywhere achieve their health and fitness goals, allowing them to realize their dreams, just as Jill has accomplished for herself. Jill has always had her eye on the fitness industry; she just was not sure which direction she wanted to take upon entering the industry after college. It was this line of thinking that made her explore all aspects of the fitness world until she found the niche that she wanted to create. Before opening her Fit Bunnies Fitness Inc. business, Jill worked in the United Kingdom, which was her home prior to Canada, as a personal trainer and exercise instructor. This was the beginning of her life in the fitness industry, which has only grown from there. She knew that the fitness industry encompassed a

large number of aspects and she wanted to make sure that she had not only the knowledge, but also the accreditations to consider herself an expert in the field in order to allow her to help others. It was this dedication that enabled her to start her own business that has its own unique take on fitness and what it should be for women of all ages. Jill’s story was not always a happy one, but she has learned to turn the bad into something good – making her life what she wanted it to be. Her story started when she was just 26 years old and found out that her husband was cheating on her. The news left Jill devastated, jobless and unhappy. She reached the scary, low weight of 95 pounds and was told by her father that if she did not eat, she would die. It was her father’s words “Are you going to let him win?” that turned everything around for Jill. She could not face the disappointment in her father’s eyes or the thought of letting this man that has robbed her of happiness take a hold over her life. This turning point in Jill’s life made it possible for her to learn to take risks and push herself to higher limits. This second chance at life is what has allowed Jill to reach her level of success today in her own personal life, as well as in her business career at Fit Bunnies Fitness Inc. After listening to some of Jill’s story about how the experiences in her life affected her and how Fit Bunnies Fitness, Inc. came into existence, I had the chance to interview her further to learn about her life and how she has changed the world of fitness today. We hope you enjoy her interview and that her advice will help other women in the world learn to realize their own dreams.

Was fitness always your focus or did you dabble in other areas as well?

Yes,while I was still living in England, I also had the opportunity to pursue a modeling career in fashion / editorial, shooting with renowned photographers and designers. After graduating from UNB, my passion for health and fitness led me to working full time in the fitness industry as trainer, nutritionist and group exercise instructor. However, I felt that I was not being challenged to my fullest potential. I wanted to put all of my knowledge, skill and physical capabilities together and compete in something that was going to encompass a 24 hour a day commitment. I saw a magazine featuring a girl in a bikini competition… and that was it! I thought to myself, this is my calling! One year later, I ranked 5th in the world as an amateur athlete in bikini competitions after my debut on the International stage at the Arnold Classic. Were there any special classes or instructions you found useful in getting where you are today? I believe that diversifying yourself in all components of health and fitness is a key factor in success in this industry. Before training specifically for fitness competitions, I qualified myself in Yoga, Pilates, Crossfit, Boxing, Spin, Aqua Aerobics and so many other specific areas. This allowed me to develop a strong mind musclememorymag.com | 25

to body connection when training in the gym and when posing on stage.It also allowed me to relate to and connect to different networks in the industry. Do you enjoy your career? The best thing about my job… it does not feel like one! I cannot wait to get up every morning, whether it is for fast paced cardio to dial in for shoots/shows or turning the computer on and starting work! I am even known for checking my emails in the middle of the night! I love nothing more than getting emails / texts from my team bunny girls! What is most fulfilling about your career? The most fulfilling part of my job is the opportunity that I have to make a difference in musclememorymag.com | 26

people’s lives. Giving someone the power of hope and motivation is the best gift of all. I also cannot complain that I get to make my own schedule and put my training as top priority. There are not many people that are able to train at a time that best suits their body / energy levels and still pursue their career. Is there any part of your job that you wish you could change or make more fulfilling? I wish that in time, that I will be able to reach out to more people on a global scale and tell them my story. Through my successes and fulfilling my dreams, I hope to motivate, inspire and give women and men the push they need to believe in themselves!

5 Fun Facts about Jill 1 I love to put my pajamas in the dryer to warm them up before bed

2 I have a hidden obsession with Net-Flix. Doesn’t everyone?

3 I legally changed my name to Jill Bunny 4 My favorite food would be cold egg whites with cinnamon and stevia

5 I am afraid of sharks… I will not turn the TV on

during shark week and will dry heave when I see a picture of one

How Jill Trains

I train for aesthetics not always functionality. My goal is to build the most proportioned, symmetrical and overall conditioned body. What does this sound like? A Bodybuilder. I simulate my training based on the concept taken by the top Olympians. I typically split up my workouts based on different body parts and focus more on my weaker points. Right now I am hitting Quads, Glutes & Hamstrings (2x per week as I am a bikini competitor) Shoulders /triceps, and back / biceps on different days. Cardio is done separate and at a steady state. This slowly creeps up on my plan with I get closer to show dates!

feature What is the most common mistake you see among people trying to get healthier and lose weight, and how would you suggest avoiding that mistake? The biggest mistake that I see people make when they are trying to get healthier or obtain a set goal is inconsistency. To achieve any set goal, you must have a plan and stick to it. It helps if you make yourself accountable by writing your plans down on paper. I suggest creating a calendar and printing out your training/nutrition plan. Each day highlight when you have followed the plan. At the end of the week, you can look back and see how well you have done. This will allow you to see if there are any reoccurring patterns that might be preventing you from reaching your goals. These reasons could be due to timing, certain days that pose difficulties

or simply necessary changes to make your plan work for you. Is there one lifestyle change you cannot stress enough to people looking to change their life for the better, health-wise? I absolutely love this question… you already answered it! The simplest answer is that it is a LIFESTYLE change! One does not instantly become a fitness model, bodybuilder or Olympic athlete without a lifestyle change. Patience cannot be acquired overnight. It is like building muscle. Every day you need to work on it in order to achieve your health goals, no matter how large or small that they may be. Where do you see yourself and your career heading next with all of the endeavors you are currently a part of? I hope to pursue both avenues

INTERESTING JILL BUNN Y FACTS

We’ve done a little research of our own and found out some interesting facts about Jill Bunny.

Youtube Educator Jill has posted upwards of 60 vlogs and instructional videos on Youtube to educate and inspire. One of her latest videos, ‘Bikini Model & How to Pee in a Cup’ has over 3,000 views! youtube.com/ fitbunniesfitness Instagram Power On Instagram, Jill’s 750+ posts have garnered her a powerhouse of 4,500 followers. instagram.com/ fitbunnyjill” Twitter Personality This bunny is busy on social media, with over 3,500 tweets since 2011, Jill is fully self-expressed; she even created her own hashtag, #teambunny! @teambunnyjill On the Web Does anybody have just one website anymore? Jill has two: www.fitbunnies.ca and www.jillbunny.com

in the fitness industry as a top level fitness competitor and fitness/commercial model. I aspire to win my Pro Card at the CBBF Nationals and compete on the IFBB pro circuit. With the dream of one day walking on the Olympia stage. I will also continue to build Fit Bunnies Fitness Inc. with the plans of expanding and franchising across North America, specializing in body transformations, contest prep and personal training/nutrition. Could you offer one piece of advice that everyone could benefit from, no matter what health level they are currently at? It is YOUR journey! Believe in yourself, and make a commitment. Surround yourself with a positive network and be willing to take a risk. musclememorymag.com | 27

OPA STRONG

from left to right: Farzad Ghotbi, Vince Pe, Domenic Mauro, Michael Ferrier, Avril Mamo, Lori-Ann Redding, Al Cook, Elaine Cook, Ron Hache, Angie Hache, Winston Roberts.

The Ontario Physique Association (OPA) is sanctioned nationally by the Canadian Bodybuilding Federation (CBBF) and internationally by the International Federation of Bodybuilding (IFBB). We are the most recognized and respected association in the province of Ontario. The association is 2, 000 members strong and holds 21 competitions in Ontario yearly. musclememorymag.com | 28

We are a community of IFBB professionals, fitness enthusiasts, trainers and volunteers, with athletes who compete in bodybuilding, fitness, figure, bikini, and physique categories. Regardless of the reason for competing- be it as a career, motivation, confidence, competitive spirit, wellness, challenge, recognition, friendship or pride- The Ontario Physique Association offers the

most credible and greatest opportunity. Our constitution and bylaws ensure fair and honest judging by respected professionals who have met high standard testing criteria before sitting on the panel. The opportunity to compete at the CBBF Nationals, the North American Championships, the World Championships, the Arnold Classic or the Olympia starts here at

the Ontario Physique Association. We are the only association that is recognized by the Centre for Ethics in Sports and follow WADA standards, our natural athletes are held to the same standards as world-class Olympic athletes with competition and out-of-competition testing. For more info go to our website www.physiqueassociation.ca

PHOTOS: LIANA LOUZON

Why Join the OPA?

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OPA STRONG

On The Scene with Fedel Clarke

The 2014 GNC Toronto Championships

kicked off the season with bang and a sold-out auditorium. See if you can recognize the guy in every picture. None other than half of the two man dynamic duo team of IFBB Pros Freddy Antwi and Fedel Clarke promoters. Look out for the 2015 Toronto Championships to be bigger and better. Early registration will start in September! Fedel Clarke IFBB Pro Professional Personal Trainer, Nutritional Counsellor and Posing Expert OPA Judge and Certified Critique Co-promoter of the Toronto Championship Show 905-926-9241 www.fedelclarke.com PHOTOS BY: Colin Moore

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Pro Physiques Diet and Exercise consultants Online Coaching! Registered Nurse. Organic and Holistic. We take clients of all ages and health conditions! Over 10 years experience in IFBB competition. We train all classes Seasoned Competitors! Champions! And First timers. Power Lifters and Athlete Specific training programs!

X2X Competition Team Coaches Entry Level Sponsorships! Ask us how you can join!

Let us train you!

w w w . P r o P hy s i q u e s . ca

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centre stage

Photography by Liana Louzon

On The Edge Up Close and Personal with

Lori-Ann Redding The physique industry in Canada is flourishing like wild fire and I have been fortunate to be a part of the positive growth since 2004. When Muscle Memory CEO, Fred Antwi, asked me if I’d be interested in writing this column, I accepted the opportunity with open arms. Not something I would normally commit to, due to the fact that I’m usually the one behind the scenes, bringing the news without recognition. In accepting the column, it was for the intent to share my thoughts and experience, and showcase the competitive side of the Canadian IFBB industry. Being a Chief Judging Official for multiple provinces, Executive Member of the Ontario Physique Association, Event Promoter, Media Representative, former competitor and Coach, this has allowed me to see every side and every aspect of the physique competition world. The Great, The Good, The Bad and The Ugly. I’m not known to sugar coat my thoughts—I tell it like it is so this column will be edgy at times, but more importantly, insightful and informative. In the coming issues you’ll read my candid and often out-spoken thoughts on topics. My goal ultimately, is to bring you “Centre Stage” into the world of Canadian physique competitions, up close and personal.

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lebrity” judges who have microphones Competing in OPA and in their ear or are coached by anyone CBBF events Competing is hard regardless of the else calling the shots. They are YOUR discipline. Nobody preps knowing judges, and they are there to keep how many competitors they’ll be up the judging unbiased, clean and fair. against and no one enters a competi- When you stand before the judging tion to lose. A person doesn’t enter a panel, it’s YOU against them. No one competition to say they want to win else. When competitors start blaming last place. In each person’s heart no the judges for their poor placing or one wants to finish last but the reali- suspecting politics at play, they really ty is, somebody has to take the hon- need to think again. We don’t know ours. What truly defines an athlete who you are, who trains you, or who and a champion whether they placed sponsors you, and we don’t have any 1st, 3rd, 8th or last, is the way that consideration for that. You are comcompetitor handles themselves post peting under a number and that’s what show. People remember the way you we see on stage on the day you stand made them feel when they saw you before us. On that note, and with the inon stage. Your friends, family and troduction of this column, I leave followers are going to be very proud you with this statement: “I will conof you regardless of the outcome. You have your own journey, your tinue to bring you “Centre Stage” own story, and your own reasons to showcasing the competitive physique world from the viewpoint of step on stage. The IFBB is the most competi- an experienced and candid judge.” tive stage in the world. Lori-Ann’s Credentials To step on an IFBB affiliated stage is truly an Ontario Physique Association- Presidential Executive Assistant OPA Chief Judging Official achievement in itself. Media Director-Toronto Pro SuperShow The judges of the IFBB Toronto Pro SuperShow Event Organizer -Model Search are certified and trained. BCABBA Chief Judging Official They aren’t your friends, OPA Event Promoter-GNC Gala Championships-Nov. 29 IFBB 2014 World Championships-Quebec-Media/Marketing they aren’t your family, IFBB International Amateur Figure Competitor they aren’t your neighCBBF Provincial Figure Champion bours and they aren’t “ce        

ONTARIO PHYSIQUE ASSOCIATION EVENTS

OPA Competitions in:

Bodybuilding, Fitness, Figure, Physique, Bikini & Mixed Pairs.

@physiqueassociation.ca

OLIVIA LONDON OPA BIKINI COMPETITOR